Author: Dr Tryhard

  • Kettle Beast, the Hard Way

    12 HIM’s including 11 of the usual Circus clowns and one jorts-sportin fool reluctantly accepted their SOJ takeover fate. Sorry fellas, it was supposed to be a nice normal Nancy Lopez KB workout and you got a ride on the DTH pain train instead. Here’s the show these circus animals put on for the locals:

    The THANG: 

    WARMERAMA: 

    • Eclectic beatdown mix turned UP
    • Shoulder the bells and mosey 150 yards to the practice field 
    • Circle up, Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    KETTLE BEAST:

    • 6 reps at 6 stops down the field & back, for 6 total rounds
    • Done the HARD WAY, we added an exercise for each successive round = 736 total reps
    • Round 1 – Lawn Mowers
    • Round 2 – add Curls
    • Round 3 – add Sit&Press
    • Round 4 – add Sumo Squats
    • Round 5 – add Around the World
    • Round 6 – add Burpee Bell Jumpovers

    NOTE:

    • After Round 3, the PAX were directed to form a tight plank circle – name the PAX to your left, a total of x10 merkins awarded for two failures
    • Take it down to hold a low plank, review the F3 Mission, push up, back down, review the Credo, push up, back down, going left around the circle each PAX names a Core Principle – at least 25 merkins awarded…
    • After starting Round 6, the PAX were directed to complete the final reps en route BTTF

    COT:

    • Counterama # 12
    • Namerama
    • Announcerama (see Below)
    • BYPRODUCT took the PAX out in Prayer

    NMS:  This is a GREAT location and band of brothers, always enjoy coming up. The jabbing banter is rich and the fields are moist (if you dare to venture out of the parking lot). It’s been a lot of posts for YHC this week, and this was the third of four Q’s in a row, so it was great to mix it up with the KB crew. Shoulders are definitely feeling it already, making me wonder if I need a regular KB AO in my life… Appreciated the warm welcome today fellas. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • SOJ Takeover ongoing
    • Summer Tour ongoing
    • Mr Rogers book club ongoing
    • July 4th Convergence, 7am, Forrest Hill Park

    Prayer Requests:

    • Gaudi and his M expecting their second

  • hellareps

    Nine HIM’s embraced The Pain Train Crossing into the netherworld of an unplanned 45minutes with Dr Exicon. With impeccable form, here’s what these masochists conquered:

    The THANG: 

    WARMERAMA: 

    • Moseyrama the lot and circle up in a shady grass area
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom – top notch form highly encouraged

    COP #1: 

    • Mosey to grassy front area
    • Circle up for No Cheat Mericans IC
    • Step to the end of the area for No Cheat Lunges to the other end (both knees hit ground like wrestling practice step-throughs, or more static version like hydraulic lunges)

    COP #2:

    • Mosey across the lot to the shipping container for No Cheat Squats IC – these are done in people’s chair, keep back pressed on wall, sliding down wall to touch calves then back up

    COP #3:

    • Mosey around the back of church to another grassy area for No Cheat Merkins IC
    • Get in low plank for review of the Mission, Credo, and Core Principles, and also some merkins thrown in for a couple PAX forgetting the nickname of the man to their left

    COP #4:

    • Mosey a little further and stop for No Cheat LBC’s IC – keep legs bent at 90 degrees and hands reach to touch heels pulling back almost entirely off the ground 

    COP #5:

    • Mosey around to a grassy strip on the South side and complete x5 sets of x20 Flutters, all 2-ct, alternating hands-under low flutters, and hallelujah hands high flutters

    COP #6:

    • Mosey to the covered awning for x100 high-quality Monkey Humpers OYO

    COP #7:

    • Mosey to a grassy slope for x3 rounds of CrawlBear up Crabwalk back down
    • After Round 1, rapid curb toe taps for the six
    • After Round 2, ABC’s until someone completes (winner winner Chaplain dinner)
    • After round 3, Decline Plank for the six

    COP #8:

    • Mosey to the church for some brick wallorama:
    • IN People’s Chair do Hairy Rockets IC
    • BTTW for hip slappers IC
    • Dirty Hookups IC, both sides
    • Hoedowns IC
    • Donkey Kickoffs up to 15

    Mosey BTTF for COT with a uphill Bernie finisher 

    • Counterama # 9
    • Namerama
    • Announcerama (see Below)
    • HOUSE PARTY took the PAX out in Prayer

    NMS:  Great group of brothers for another tour-de-crossing, and this one intentionally without any fore-planning except to avoid any routines, get a hella reps, and optimize best form possible.  The idea of best form led to coming up with some novel no-cheat options – enjoyed by all, I’m sure. Yours AYE, DTH

    Announcements (SEE SLACK!)

    • 6/21 Poker Night at DTH’s
    • 6/22 New AO “The Iron Bridge” at Goyne
    • 7/4 Convergence 0700 at Forrest Hill Park

    Prayer Requests:

    • HP’s niece surgery recovery

  • Run-N-Reps

    Seven HIM’s converged at WaThoHuk including a couple SOJ takeover BFF’s. Pigskin split off do 10,000 merkins around the school while the rest followed DTH giving House Party a tour of the area. After a brief warmerama we took a broad loop running around the park, west broad village, and middle school, stopping every 100 yards or so for some variable OYO reps. House Party commented toward the end he must have misheard about all the running, but he hang tough and saw it through. Total distance was 3.89 miles. All PAX were sufficiently satisfied. Great to meet and get to know Gaudi! See ya’ll again reeeeaaaaal soon. ~DTH

    COT:

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

  • PAIN & CHAOS

    16 SOJ STUDS answered the call and wrapped their arms around Pain and Chaos this morning, the two 14’ telephone pole-size logs that took center stage at GTE#47. Some brothers knew what to expect, others came to learn what a ruck + log weight feels like. The broad grins said it all. These heroes carried the logs to and from the PIT around the entire perimeter of Rockwood’s loop road (about 1.2mi in 32min), with Team Chaos taking the lead and stopping periodically to complete log curls and overhead presses. With 8 PAX per team and 5 PAX under each log, there were 3 PAX pre team in constant rotation. This worked well.

    After depositing the logs back in the PIT, the six smaller logs (7-8’) were carried out the a grassy area for a Triple Check. A small band of Brogites (Mudslide, Wet Bandit, Melville, and HP) split off at this interval. With four teams on deck, the Triple Check consisted of P1 squatting while holding the end of a log, P2 completed Flutters, and P3 ran about 50 yards and back to switch. 

    COT:

    • Counterama # 16
    • Namerama

    #SOJ – !!WHUA WHUA!!

    NMS:  This was a SOLID band of brothers for some heavy lifting today, and none finer than the SOJ PAX to show up and put out! Pain & Chaos did not disappoint. Hardywood already has his eye on a Texas GTE in November! None of us knows what tomorrow will bring, but we are better prepared for whatever comes because we have pushed past what thought ourselves capable of. Let’s GO!!! Yours AYE, DTH

  • We Men Get Away

    14 holy river rollers escaped their sleeping bags to honor a beautiful Charles City sunrise with a ride on the DTH pain train. The three FNG’s were not disappointed with the following 45min Thang:

    WARMERAMA: 

    • Circle up around the Shovel Flag
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    COP #1: 

    • SHE HATE ME
    • Traverse a long stretch of paved driveway by completing sets of 20 lunges, stopping between sets to complete x10 Groiners & x10 Merkins

    COP #2:

    • THE WILT
    • Run twice around the field doing x50 reps of the given exercise at corners
    • LBC’s, SSH’s, Flutter Kicks, Squats

    COP #3:

    • OVER UNDERS
    • PAX line up in the field in plank, with last man taking turns jumping over then crawling under each planking PAX

    COP #4:

    • Moseyrama around the driveway loop to collect a frisbee from the truck
    • FRISBEE FARTLEK
    • Throw frisbee, first man to frisbee calls x20 reps of an exercise, then gets to throw next
    • Merkins, V-ups, Squats, WWII’s, Burpees

    COP #5:

    • Mosey down to the river and form up at the base of the ridiculously steep incline
    • HILL REPEATS
    • x20 Incline Mericans
    • Run up to the top of the hill
    • x20 Donkey Kicks 
    • Run back down
    • Bear Crawl to the top
    • Run back down
    • Sprint AYG BTTF 

    COT:

    • Counterama # 14
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  Sunrise and seventy with a gentle river breeze and an eager PAX ready to roll in the dewy lawn, let’s GO! This was maybe the fourth F3 “The River” beatdown for the annual WEAG men’s getaway, and a few F3 regulars welcomed back some of last year’s FNG’s, as well as a few new ones. Chaplain’s 2.0 Armadillo was given the long-awaited opportunity for renaming – as a young man who can outpace most adults on a long run, welcome PACER! We nearly lost Slapstick early on, gassed with just the warmerama, but the loving accountability of the F3 Credo held him in the pocket for the duration of the bootcamp. Also almost had a Merlot Splash from Slider but YHC was not fully honored as he was able to hold it together. It was an honor to lead as always brothers. Living Third, DTH

    Prayer Requests:

    • Traveling mercies for Trig heading to Germany and Broadway leaving for on a missions trip to Kosovo later today

  • Forge Flingers

    A dozen SOJ stud muffins eventually made their way around to the perfect astro turf of HHS and played a rippin good game of Ultimate.

    DARK SHIRTS: Snuff, Last Call, Bromance, Machismo, Oyster, Thugs (honorary)

    LIGHT SHIRTS: L Woods, Scram, DTH, Belay, Dealer, NTB

    Oyster – Air Jordan award for one handed sticky finger snags

    Belay – Mr fancy gloves Troy Polamalu award for best safety and clutch end zone defense

    Machismo – least likely to get shot (shout out to his blaze orange shorts)

    DTH – leg block skills, while technically legal, not welcome at the Forge

    NTB – Odell Beckham award for jumping grabs

    Snuff – longest drive award

    Last Call – Rubbin is Racing Award

    L Woods – never drops a pass award

    Scram – double respect award

    Thugs – participation trophy, and actual Tclaps for running track laps

    Bromance – most Dealer blocks

    Dealer – cleats for the speed award

    Dark Team led most of the time, Light shirts ended up winning by one after gassing the competition. That was FUN! Yours AYE, DTH

  • Memorial March

    14 HIM’s humped their rucks a couple loops around and over of Bel Isle in honor of our fallen heroes. Mumble chatter was strong, views were awesome, and no PAX were lost along the way. TClaps to POOL BOY showing up and putting out! Keep the ideas flowing gents – we’re gonna see some awesome F3 initiatives and growth this year! Yours AYE! DTH

  • Forgive. Wait, how many times?!

    Five brothers gathered in the scorching summer sun to conquer something new at The Crossing. After the usual brief moseyrama, disclaimer, and warmerama reps in cadence, the PAX circled back to the upper parking lot where cones marked out a long stretch of (mostly) shady pavement. YHC recited the following verse and explained a new version of the BEAST, resurrected by the power to FORGIVE. 

    Then Peter came to Jesus and asked, “Lord, how many times shall I forgive my brother who sins against me? Up to seven times?” Jesus answered, “I tell you, not seven times, but seventy-seven times.” (Matthew‬ ‭18‬:‭21‬-‭22‬)

    FORGIVE

    • 7 stops total 25, 50, 75, 100, 75, 50, 25
    • x10 reps at each stop, as follows:
    • Flutters
    • Opus
    • Rosalita Dips
    • Groiners
    • Imperial Squat Walkers
    • V-ups
    • Elbow Slides

    COT:

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

    NMS:  Gettin HOT at The Crossing and only gonna get hotter! Might have to change the name to Sweatfest for the summer. Missing a few regulars tonight, but it made a good opportunity to introduce a new exercise routine that’s been simmering a while. Great to see the Woodsman getting after trying a number of new AO’s, and TClaps to Banksy making a 2nd posting so soon! The 70 reps turned out to be quite a challenge. Next time I’ll get the number right and have 11 reps per stop to meet the number goal of 77 per round, just the way Jesus said it should be. SYOTG, Yours, DTH

    Announcements (SEE SLACK!)

    • Sat Murph at Rockwood
    • Convergence Mon 7-8am at Tredagar

  • Flamboyant Skipping, Puddle Splashing

    10 rain lovin puddle jumpers assembled at Rockwood for the first 2024 School of Rock. Here’s how these champs tackled the suck:

    WARMERAMA

    • Welcome, Disclaimer
    • Variable IC reps to stretch a bit

    RUN&BEAR

    • Mosey down to the bottom of the grass hill and bear crawl back to the top

    LUNGE ALLEY

    • Indigenous peoples lunge down the paved path with last PAX doing x3 mericans then run to the front

    “FUN” WITH BRICKS

    • Bear crawling, etc
    • Sorry I can’t recall what else we did with bricks…

    TUG-O-WAR

    • Princess Peach and Oreo quickly teamed up on one end, soon to be joined by Flounder
    • Buckets and Banjo on the other end, later joined by Guppy
    • The girls won and earned x5 mericans
    • Boys did x3 burpees

    2.0 RUCK

    • DTH loaded up Banjo on shoulders & Oreo on his back
    • Heist front carried both Buckets and Guppy
    • Sable hoisted Flounder on shoulders, which made her quite tall
    • Big Rig finally convinced Princess Peach to climb aboard – she was not a fan
    • Kid Ruck around the big parking lot, with a stop to switch carriers half way around
    • Buckets and Banjo both took a turn carrying Oreo

    SKIPPING & SPLASHING

    • Follow the leader, DTH doing the most ridiculously girly skipping across the last couple parking lots, splashing in all the puddles

    BTTVSF for COT:

    • Counterama # 10
    • Namerama
    • Drinks, Oreos, and Melon

    NMS:  Banjo and Oreo were already soaked and smoked from doing the men’s bootcamp but Buckets brought the big boy A-game energy, Princess Peach brought OG experience, and FNG Flounder (Sable’s daughter Isabella) was quick to break out of shyness to join the silliness that only a Pediatrician knows how to inspire. Heist’s little, re-named Guppy since we don’t recall his former nickname mostly rode the Dad train, but was finally lured into action for the boys versus girls tug-of-war. Well done to all, and thanks for giving the Henderson Clan some company embracing the suck on a drenched morning. We’ll pray for some finer weather for the June School of Rock and get an even bigger crowd! Yours AYE, DTH

  • BRICK & ROLL

    A swarthy band of 15 studs posted to Rockwood in the pouring rain for a turbulent ride on the DTH pain train. The PAX included two FNG’s courtesy of Rodeo Clown (well done!) and YHC’s own 2.0’s Oreo and Banjo, who didn’t have a choice considering the M is out of town. Here’s why none of us will be able to grip anything tomorrow…

    The THANG:

    WARMERAMA: 

    • Mosey to the F3RVA-tagged Taco and each PAX collects TWO BRICKS – PAX instructed to carry bricks in hand the entire 60 minute bootcamp
    • MUSIC BEATS turned UP
    • Mosey to a moist grassy area to circle up
    • Welcome & Disclaimer
    • With bricks in hand, the following were completed IC – SSH, Don Quixotes, Ukrainian Soldiers, Cherry Pickers, Opus, WWII’s, CrabCakes, Dancing Bears

    COP #1: 

    • Mosey up to the snack shack
    • WALLORAMA
    • BTTW for Chicken Peckers (a request from Oreo who showed the PAX how it’s done!)
    • Hoedowns IC
    • Milkers IC

    COP #2:

    • Mosey back to the grassy area
    • Circle up for SALLY #1
    • Sally Up/Down with Flutters and Bricks held over/behind head with every DOWN, and WWII up into American Brick Hammers with every UP

    COP #3:

    • Mosey onto the parking lot for TRIPLE CHECK #1
    • P1 – spider mericans on the curb
    • P2 – LBC’s w bricks in shoulders
    • P3 – mosey across lot and back

    COP #4:

    • Mosey over to grass strip near bball field
    • APPLE TURNOVER – With bricks in hand, alternate Bear Crawl or Crab Walk switching at Q’s call

    COP #5:

    • Circle up for SALLY #2:  Squats with UP/DOWN, while bricks remain held overhead for UP, and out front for DOWN

    COP #6:

    • Mosey up to the Snack Shack Picnic Tables
    • TRIPLE CHECK #2:
    • P1 – bench step ups
    • P2 – American Brick Hammers
    • P3 – runs halfway down the lot and back

    COP #7: 

    • Mosey back to the grassy area near the flag and split into two teams for TUG OF WAR
    • Bricks in one hand, rope in the other
    • Team Mudslide with 7 adults beats Team House Party with 6 adults and 2 kids, x10 Mericans for the Winners, x5 Burpees for the losers
    • Same teams, switch hands …same result and mericans/burpees awarded again …kids defect to the winning team and State Farm comes over to Team House Party
    • Round 3 with the same result, darn that Mudslide anchor! Apparently SF isn’t the magic sauce. 

    COP #8:

    • Mosey back over to the big lot for a few rounds of COUPON 50’s
    • x20 reps Corner 1, then x15 at #2, then x10 at #3, and x5 at #4 = total of 50 reps
    • Round 1 – WWII’s
    • Round 2 – Jump Squats
    • Round 3 – Brick Slide Mericans (like HRM’s except you slide the bricks out and back when all the way down)

    Mosey BTTF:

    • Return bricks to truck
    • Plankorama de ROSIE

    COT:

    • Counterama # 15
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    #SOJ  !!WHUA WHUA!!

    NMS:  Anytime the beatdown has EIGHT different COP’s and you’re carrying coupons for the entire hour, you know your ridin’ the DTH pain train! TClaps to the 2.0’s and FNG’s conquering this today, and respect to all you guys posting in the elements – JUST the way F3 should be! Hey fellas, guess what, your kid doesn’t have to wait for a School of Rock to post for a beatdown – let’s get the 2.0’s out in the gloom more often! Solid work from RC getting TWO FNG’s out today! Jim is an ex-STPT guy and enjoys woodworking – hence GEPPETTO. Harrison is a former Eagle Scout, hence BROWNIE. Also he and Heist had a funky small-world moment as they locked eyes and knew one another from Boy Scouts Troop Number ###. As always, appreciate the honor to lead. Yours AYE! DTH

    Announcements (SEE SLACK!)

    • Tuesday CSAUP celebrating State Farm’s 1 year F3versary, starting at 0430 down south at Bermuda Triangle
    • Next Sat, Big Rig is leading a Murph at R&R
    • Memorial Day Monday, 7-8AM CONVERGENCE at Tredegar Iron Works