Author: Dr Tryhard

  • Groaning Ridge

    8 HIM’s with an appreciation for cool temps and hard things assembled at Heartbreak for the annual DYH summer tour Q. No frisbees or cabers, just a classic ride on the pain train. Here’s what the aged vet witnessed as he stood saluting the shovel flag for the duration of the beatdown:

    The THANG: 

    WARMERAMA: 

    • Moseyrama around the track
    • MORNING CALL at the pullup bars (all PAX plank while individuals take turns to shout nickname & complete x5 Merkins until all PAX complete, and planking PAX complete incline merkins for every pullup done)
    • Mosey and circle up on the field
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    COP #1: 

    • Partner up for a FIELD KILODORA
    • While one partner runs to next corner and back, other partner completes reps, when reps for a given exercise completed, partners move to the next corner
    • x100 Merkins
    • x200 Lunges (single-count)
    • x300 LBC’s
    • x400 SSH’s

    COP #2:

    • Mosey over to Heartbreak Ridge
    • Let’s play TWENTY-ONE
    • Bottom x20 —> 1 Mountain Climbers
    • Top x1 —> 20 American Hammers (2-ct)
    • The Q got down to x8 Mtn Climbers before we called TIME

    Mosey BTTF for COT:

    • Counterama # 8
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  Aaaahhhh yes, good old Heartbreak Ridge where once upon a time I did my VQ. Love these fellas. That said, it was disturbing to start the day with the sound of Senior Frog repeatedly grunting his own name – perhaps the Q might have better explained the Morning Call routine before we started? That’s OK, he made up for it by “complementing” the OPUS reps, which if you think about it, are really just super slow burpees. The KILO-Dora (1000 reps) didn’t disappoint and we covered a lot of distance and time completing it, really only leaving about 13 minutes for the 21’s. After hearing the chorus of groans that issued from the PAX upon learning of our final destination, the Q decided the AO might be better called “Groaning Ridge” …but it was a solid burn to end our time, and the PAX appreciated it, even though they hated it. The Summer Tour continues! SYITG another time soon. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • DRY JULY – join us, give something up, get stronger and healthier!
    • Book Club – 7pm tonight at Dunkin (Pump & Patterson)
    • Thur, July 4th Convergence, Forrest Hill Park – FIELD DAY (bring your families!)
    • Next Tue West End Lunch & SOJ 2nd F 

  • megs-n-reps

    An abundance of cleats showed up the The Forge for a little futbol fun. The highlights will be aired on Homes.com to promo the local community…

    The THANG: 

    WARMERAMA: 

    • Mosey to the school front and circle up
    • Welcome & Disclaimer
    • A smattering of Variable IC Reps to get the muscles warm top to bottom
    • Mosey down to the soccer field between school to find a soccer field with mini kid goals already set up
    • Variable movements/runs across field and back 

    4v4 SHORT SIDE SOCCER:

    • 3 merkins for ALL PAX whenever the ball went out (total of 30x out = x90 merkins)
    • x20 reps for ALL PAX for any goals – completed x20 WWII’s, x20 Sumo Squats, x20 SSH IC, x20 Groiners, and x20 Flutters IC (…and there was one more I can’t recall)

    HIGHLIGHTS:

    • SNIP showed up to make it 4v4
    • BELAY is the WALL – unstoppable defense
    • BANKSY has some mad ball skills, and megged DTH at least once
    • SCRAM was sneaky good at finding open space (also kudos on no injuries!)
    • L WOODS take a ball to the face to stop a goal… granted he laid down in front of the goal… COMMITMENT! 
    • DTH megged DEALER…twice 
    • DEALER takes lots of shots on goal, but couldn’t hit the broad side of a burning barn with a heat-seeking missile
    • HOUSE PARTY got the winning goal

    Mosey BTTF for COT:

    • Counterama # 8
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  Holy sweatfest batman! That was an awesome workout! Love these men and the fun we have together. Yours AYE! DTH

    Announcements (SEE SLACK!)

    • July 4th Convergence, Field Day at Forrest Hill Park, 7-8am, M’s & 2.0’s welcome!

    Prayer Requests:

    • Scram shared about his Mother’s passing, celebrating her Heaven Homecoming

  • Namesake Shenanigans

    5 gloom stallions assembled at Goyne Park for a guest Q of Bermuda Triangle, courtesy of the summer tour. With State Farm gushing about feeling some Wildcat love in his chesticles, here’s the latest and greatest brand new Q material from yours truly:

    The THANG: 

    WARMERAMA: 

    • Mosey up to the entrance field and circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    COP #1: 

    • Mosey to the Football Field for the BERMUDA BEAST
    • Total of 7 stops including field-end with x7 reps of each exercise at each stop
    • B – Burpees
    • E – Elbow Slides
    • R – Rosalita Dips
    • M – Merkins
    • U – Ukrainian Soldiers
    • D – Dippers (Ball, 2-ct)
    • A – Am Hammers (2-ct)

    COP #2:

    • Mosey to the Tennis Courts for GROINER PARKOUR (see what I did there?)
    • Groiner Countdown, starting at x20 Groiners, then run across the court hurdling the tennis net, then x18 Groiners at the far end,, then run/hurdle back, then x16… etc, down to zero

    Mosey BTTF:

    • Circle up for the CHESTER CHALLENGE (quite dissapointedly abbreviated due to time)
    • x10 Werkins
    • x10 Merkins
    • x10 Diamond M’s
    • x10 Carolina DD’s

    COT:

    • Counterama # 5
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  Absolutely LOVE this group of HIM’s – do any other F3RVA PAX push as hard as these guys? Tclaps to Pool Boy gettin AFTER it – with Big Rig and State Farm and Posh by his side there’s nothin this guy won’t be able to achieve! Was glad to bring some namesake shenanigans to Bermuda – the Beast was initially modified from being the Hard Way so other COP’s could happen, then modified again for time from the ending letter “A” standing for “All the Above” on the last round. Next up, the parkour hurdles were a group favorite, but while groiners feel easy at first, they get hard real quick. And finally, poor old Chester Challenge got the short end of the stick with only a brief review of the components without any of the variable movements and multiple rounds. State Farm’s chesticles were happy to have a break though. Thanks again for having me gents. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • SCHOOL OF ROCK (kids’ bootcamp) this Sat, 8am Rockwood
    • July 4th FIELD DAY Convergence, 7am at Forrest Hill Park

    Prayer Requests:

    • Big Rig’s M seeking new job
    • State Farm’s M health
    • Posh’s son with a bad rash
    • Pool Boy’s friend Tommy recovery after recent vehicle accident

  • The Crimson Badge of Honor

    8 warriors entered the ring at Rockwood, having bid farewell to Birthday Boy Banksy, Iron PAX Hero Boberry, and demi-God Hardywood heading for The Iron Bridge. Not to be outdone by Poolboy at our newest SOJ AO, the Rock&Roll PAX welcomed TWO FNG’s – Katniss from the DTH pipeline and Swanson who saw a Gomer yard sign at Rockwood 2 weeks ago! Here’s how these fine men conquered the flesh, and YHC was honored with Merlot:

    The THANG:

    WARMERAMA: 

    • Moseyrama around the big lot and circle up in the side grass
    • Welcome & Disclaimer
    • Extended session of Variable IC Reps to get the muscles warm top to bottom
    • FNG Swanson is 44 – so we completed x44 Flutters IC to round out the warmerama

    COP #1: 

    • Run (not mosey) around the loop to the smaller bball court
    • LINDSEY
    • WWII’s 30–>10
    • LBC’s 10–>30
    • Between sets, Bear Crawl Across, Lunge Back
    • Front-runners bring in the SIX

    COP #2:

    • Mosey to the Tennis Courts
    • F3 PLANKOREVIEW
    • Plank it up in a tight circle
    • Hold 6” to review each F3 item, then push up and stretch between
    • F3 Mission
    • F3 Credo
    • F3 Core Principles 

    COP #3:

    • BOOYAH LADDER
    • Partner up and complete x10 booyah merkins, then while one runs around the court, the other stays for chain smokers
    • Then complete x9 booyah merkins, and switch runner while other stays for smokers
    • Continue down to x1 booyah merkin
    • KATNISS honored the Q with Spilling Merlot at this point

    DEEP DISH INTERMISSION:

    • DD made a personal request for Monkey Humpers (maybe in the hopes it would be easy?)
    • FNG Katniss is 30, so we completed x30 Copperhead-style monkey humpers IC …these are NOT easy! 

    COP #4:

    • Moseyrama back to the large lot
    • BEAR CRAWL 75 yards (alternate Lunge if needed), frontrunners back for the SIX
    • x50 high-quality DIPS OYO on the picnic tables

    COP #5:

    • WALLORAMA at the snack shack
    • Milkers IC
    • BTTW for Hip-Slappers IC
    • Hoedowns IC

    Mosey BTTF:

    • Two minutes of plankorama & stretching

    COT:

    • Counterama # 8
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  Beautiful morning to lead this fine group of men, and AWESOME to welcome a couple FNG’s to the brotherhood. That’s FOUR FNG’s for SOJ in a single morning! Well done guys!!! FNG Stewart recently brought his firstborn to YHC’s clinic, and was quick to accept the invite to F3 – he’s an absolute natural athlete and will be very quick to put his merlot-spilling days behind him! His nickname comes from being a long-time archer, and our genius Steamer came up with the Hunger Games main character – welcome KATNISS! Our second FNG is AJ who we headlocked a couple weeks ago at Rockwood and testifies to the Gomer yard sign being central in his choice to return. AJ is a lifer student working on his doctorate and does a lot of IT stuff for homeland security. The PAX had a LOT of ideas but we landed on a character from Parks&Rec who hates the government – welcome SWANSON! Keep posting guys. SOJ will continue to achieve addition by division as we grow and split to plant new AO’s. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Monday – Wildcat Bday Q at the Alamo
    • Next Sat 6/29 – School of Rock
    • July 4th Convergence, 7am, Forrest Hill Park
    • Summer Tour ongoing

  • Happy Birthday Banksy!!!

    An iron PAX warrior, a DTH-pipeline FNG, a ruck-virgin Birthday Boy, and your humble correspondent. 45 minutes of awesome conversation rucking a couple miles around Rockwood, finished off with 10 minutes of Mudslide Broga. GREAT way to start the day gentlemen, and a Happy Birthday to Banksy! Yours AYE! ~DTH

  • I’m no Meatball

    Seven sweat-loving studs showed up to celebrate Meatball’s 1 year F3-versary, but the poor man being waylaid in a board meeting asked YHC to take the reins. Scorching and 90, we decided a little Ultimate Frisbee in the shade sounded good. So the PAX made a warmerama circuit around the AO grounds and played 35 minutes of 3v4 on a small field with lots of TD’s and a few newbies learning the game very quickly. Meatball joined us for COT and led us out in prayer, with a special word for Slider heading to Florida. Meatball will get on the Q sheet again soon for a celebratory Q. Yours AYE! ~DTH

  • Down to the River

    4 SOJ mountain men set off toward the river with the goal of providing a true Deliverance experience to our First Watch paddlers. Fantastic conversation abounded on the hilly terrain rucking through Laurus Park and down to the James via Cherokee, and indeed paddlers were spied from afar – but sadly too far away to note whether or not any of them had a pretty mouth… Having briefly enjoyed the river sunrise, the four-PAX complete the 3.46 mile journey BTTF and COT included reading Mr Roger’s Juneteenth post to commemorate the holiday and reflect on the meaning of American freedom. Coffeerama sitting outside Einstein’s was divine. SYITG, DTH


    Announcements (SEE SLACK!)

    • Tomorrow – THUR – Ultimate at Timberowlf
    • This FRI – 6/21 Poker Night at DTH’s
    • This SAT – 6/22 new AO “The Iron Bridge” starts at Goyne Park at 7am
    • Next Sat 6/29 – School of Rock
    • July 4th Convergence, 7am, Forrest Hill Park
    • Summer Tour ongoing

  • Participation trophies for everyone!

    20 F3RVA HIM’s converged at the lush fields of NoToll to play Ultimate Frisbee this morning. Making four 5-man teams playing a couple games simultaneously was briefly considered, then scrapped for a bigger field with bigger teams.

    Thugs sat it out still nursing an injury but getting some fine reps and stretches in while the rest of us battled it out on Field 1. Bromance was our only injury today, after maintaining a lethal presence on the field, he felt something snap in his calf so took the rest of the time to stretch with Thugs. OC then ditched his fluorescent penny and defected to Labrat’s team, where they went on a 4 TD streak to pull back into the lead. (We all know OC is the secret sauce.)

    Notable disc vets were OC, DK, Snuff and Labrat who maintained a very steady presence in the field with (nearly) perfect throws, while we saw Rudy, Warby, Handshake, and Machismo dominate the end zones – both on offense and defense. Also when Labrat teamed up with Dealer and/or Snip short fast play TD’s happened quickly!

    Honorable mentions to L Woods, Fandango, McRib, and Dry Rub – these guys staying moving and snatching the entire game!

    Kudos to our other Respect Players – Scram getting in there to make plays and not getting re-injured, Rodeo Clown showing surprising agility and sticky fingers, and Mr Roper making smart short plays in the mid-field. 

    Both teams played very well, but Team Labrat won 9-8 in the final minutes. Looking forward to a re-match this Thursday at Timberwolf! Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Tomorrow – WED 5am Huguenot Flatwater Paddle/Bootcamp
    • This THUR – Ultimate at Timberowlf
    • This FRI – 6/21 Poker Night at DTH’s
    • This SAT – 6/22 new AO “The Iron Bridge” starts at Goyne Park at 7am
    • Next Sat 6/29 – School of Rock
    • July 4th Convergence, 7am, Forrest Hill Park
    • Summer Tour ongoing

  • 3 Men, 3 Lakes

    easy breezy beautiful, breakfast club

  • Coupon Creek

    Two SOJ usurpers stamped passports, hopped a clown car, and after hours of quality mumble chatter landed their craft safely at The Creek. They were greeting by five fierce natives of the north lands who resisted the takeover until they were placated with gifts of latex-dipped gloves. The wild northmen then gaped in awed silence at the gifts of coupons emerging from the aforementioned craft, and solemnly each warrior accepted a token of good will. Here’s what two bewildered deer witnessed:

    The THANG: 

    WARMERAMA: 

    • Each member of the PAX directed to collect a unique heavy item – the options were: 40# GTE team weight (rocks in a duffle), 60# sandbag, 30# ruck, 50# kettlebell, 25# metal track plate, another #40 GTE team weight, 30# kettle bell
    • Mosey to the basketball court and circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    COP #1: 

    • Mosey to a grassy area between two large poles
    • COUPON ELEVENS
    • Coupon Squats x10–>1
    • Coupon Press x1–>10
    • Run between sides carrying Coupon
    • *At random intervals PAX directed to stop and stretch then switch coupons

    PLANKORAMA INTERMISSION:

    • Halfway though 11’s, PAX directed to circle up
    • Name the man to your left, but x5 merkins if you mess up …whispered cheating ABOUNDED so merkins awarded at the end
    • Remain in plank to quiz PAX on the Mission, Credo, and 5CP’s. Maaaaaany more merkins awarded…

    COP #2:

    • Mosey out to the small track
    • COUPON FIFTIES
    • First to complete x50 reps calls out then all stop to mosey with coupons to the far side of the track
    • x50 Coupon swings
    • x50 Coupon presses (some did curls)
    • x50 SSH’s (no coupons)
    • x50 Coupon Squats

    COP #3:

    • Mosey to the field closer to the flag
    • Line up on your six for COUPON CAROUSEL
    • Coupons passed down the line, last man runs to the front to keep coupons flowing

    Mosey BTTF for COT:

    • Counterama # 7
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  Awesome to have LWoods SOJ company for the takeover this morning – MUCH appreciated brother! This was YHC’s 6th post and 4th Q for the week, and as a result, A) YHC is hurting all over, and B) YHC knows the well is not yet dry. You don’t know what you’re capable of until you try! And well, YHC tries hard… (emoji sunglasses smiling face here).  Thanks to our Daville brothers trying something new with a few coupons today. Not a lot of running, but it felt as much like a ruck as a bootcamp, so the burn was good. Keep posting fellas! Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • SOJ Takeover ongoing
    • Summer Tour ongoing
    • June 21 SOJ Poker Night
    • June 22 new AO “The Iron Bridge” starts at Goyne Park at 7am
    • 2.0-Friendly Daville Bootcamp upcoming – ask Spit
    • July 4th Convergence, 7am, Forrest Hill Park

    Prayer Requests:

    • Opus and M leaving town for a week of vaca in Canada and praying teenager doesn’t burn the house down