Author: Dr Tryhard

  • Order in the Court!

    Three Amelia Courthouse HIM’s provided a warm welcome to two RVA Summer Tourists, and conquered the Jester in high form with a ride on the Pain Train, courtesy of the Beatdown Deck. Here’s what the County Deputy watching from his parked Charger witnessed:

    The THANG: 

    WARMERAMA: 

    • Mosey loop around the Court House Park and circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom
    • Low Plank Review of the F3 Mission, Credo, and Five CP’s

    F3 BEATDOWN DECK:

    • Turn up 5 cards
    • PAX complete designated exercise/reps
    • 2-10 = 10 reps
    • Face card = 20 reps
    • Ace = 100 reps
    • Run park loop following each 5-card set
    • x5 Sets completed

    COT:

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

    NMS:  OK, WOW! What an AWESOME new Region and AO that brother Hardywood has established! The AO itself has beautiful old town architecture and landscaping with a huge variety of space and obstacles for every kind of beatdown. We certainly missed the dynamic enthusiasm of the AO’s founder but it was awesome meeting Woodstock & Hey Booboo (YHC already knows Nails from our church). Their FNG didn’t show up but they sure as hell put in the WORK this morning. The F3 Beatdown Deck never disappoints! And for someone who’s Q’ing where they’ve never posted, it’s a surefire solid workout no matter where you are. This was ABSOLUTELY worth the trip! Thank ya’ll for letting me lead. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • ONGOING – Summer Tour, Dry July
    • TODAY (Thur PM) – 1830 Huguenot Landing OTB Paddle (recurring weekly)
    • Fri – RAMM Amateur Bike Ride
    • EVERY SATURDAY AMELIA RUN CLUB AT 0830 FROM AMELIA PARKS & REC
    • 7/13 – Poolboy VQ at The Iron Bridge
    • 7/14 – Holy Water Bootcamp
    • 7/17 – Woodsman VQ at The Crossing
    • 7/27 – The Bridge workout 
    • 8/3 – Homegrown Half
    • 8/6 – Ultimate Tournament at NoToll
    • 8/11 – F3 Family Float on the James
    • 8/17 – Pickleball Tourney
    • 8/21 – 100th Bday Q by Upchuck at FW
    • 8/28 – New AO at Mosely Elem
    • 9/28 – 10 Year Anniv (multiple events)
    • 10/25-27 – F3 Family Camping
    • 11/2 – F3 Daddy Daughter Dance

    Prayer Requests:

    • Hey Booboo has a church member “Kay” with cancer
    • Nails’ daughter is soon returning to the mission field

  • When life gives you rucks…

    Five warriors who think 70 and Sunny is weak sauce returned to The Crossing to play THE FLOOR IS LAVA. Here’s how the PAX steamed up the molten pavement:

    The THANG: 

    WARMERAMA: 

    • Mosey loop around the big parking lot and circle up in the shade
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    COP #1: 

    • DORA 1-2-3
    • One Team of 2, one of 3
    • Moving partner(s) shoulders 40lb Ruck to run the upper Annex lot perimeter
    • Stationary partner(s) completes:
    • x100 Merkins
    • x200 Squats
    • x300 LBC’s

    COP #2:

    • Mosey down to the shaded back brick wall of the gym
    • TRIPLE CHECK (one team of two)
    • P1 – Hoedowns
    • P2 – Dirty Hookups
    • Timer – Shoulder 40lb Ruck to lunge 15 yards then jog back to switch

    Mosey BTTF:

    • Circle up for Boat/Canoe reps based on the F3 Quizzerana of Mission/Credo/CP’s
    • Stretching

    COT:

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

    NMS:  110 degree pavement literally saps the energy out of you – YHC hasn’t been this gassed in a while ya’ll. Deep appreciation and respect for the HIM’s who continue to show up for The Crossing in spite of the brutal conditions. YHC still had the rucks in the truck from Ruckhenge, so they were put to good use. With WEAG Wed PM activites starting back up in late August we’ll get our numbers up again soon. Thanks for letting me lead fellas! Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • ONGOING – Summer Tour, Dry July
    • Thur AM – 0430 Launch to Clown Car down to Amelia Courthouse (DTH Q)
    • Fri – RAMM Amateur Bike Ride
    • 7/13 – Poolboy VQ at The Iron Bridge
    • 7/14 – Holy Water Bootcamp
    • 7/17 – Woodsman VQ at The Crossing
    • 8/3 – Homegrown Half
    • 8/6 – Ultimate Tournament at NoToll
    • 8/11 – F3 Family Float on the James
    • 8/17 – Pickleball Tourney
    • 8/28 – New AO at Mosely Elem
    • 9/28 – 10 Year Anniv (multiple events)
    • 10/25-27 – F3 Family Camping
    • 11/2 – F3 Daddy Daughter Dance

  • Ruckin SOJ

    Three men, three letters, at least 3 miles, and as always amazing conversation. #SOJ

    THE ROUTE

    • Roll up at 0500 on the dot, closely behind Dealer
    • Sable dutifully waiting beside his beautiful new Ruckhenge Shovel Flag
    • Rucks ON
    • No Disclaimer, just get MOVIN!
    • Leave Einstein behind and turn West on Huguenot
    • Left on Westgate Dr
    • Left on Williamswood Rd, then after 50 yards turn back to remain on W.Rd loop
    • Left on Farr Ln
    • Right on Williamswood Rd
    • Left on Fillmore Rd
    • Left on Beckham Dr
    • Left on Cedar Crest Rd
    • Right in Cherrytree Ln
    • Right in Brockwood Rd until Cedar Crest
    • Reverso back down Brockwood Rd
    • Left on Rattlesnake Rd
    • Left on Jimmy Winters Rd
    • Right on Huguenot BTTF

    STRETCH & REPS

    • 10min left on the clock
    • Variable stretching
    • Overhead ruck hold remembering the good old GTE days, stopped after maybe 1min
    • x15 Half Moon Snaches (1 rep = ruck on ground outside Rt leg, lift overhead, lower down to outside Lt leg)

    COT

    • Numberama # 3
    • Namerama
    • Coffeerama at Einsteins

    NMS:  Yes, there was a message hidden within today’s route, and that message is one of loyalty,  purpose, and impact. #SOJ  Yours AYE!  ~DTH

    Announcements (SEE SLACK!)

    • ONGOING – Summer Tour, Dry July
    • Thur AM – 0430 Launch to Clown Car down to Amelia Courthouse (DTH Q)
    • Fri – RAMM Amateur Bike Ride
    • 7/13 – Poolboy VQ at The Iron Bridge
    • 7/14 – OTB Swimming Pool Bootcamp
    • 7/17 – Woodsman VQ at The Crossing
    • 8/3 – Homegrown Half
    • 8/6 – Ultimate Tournament at NoToll
    • 8/11 – F3 Family Float on the James
    • 8/17 – Pickleball Tourney
    • 8/28 – New AO at Mosely Elem
    • 9/28 – 10 Year Anniv (multiple events)
    • 10/25-27 – F3 Family Camping
    • 11/2 – F3 Daddy Daughter Dance

  • What is the resting heart rate of a hibernating bear?

    5 iron warriors converged at the Old Hundred to tackle the latest madness from the DTH experimenticon. Here’s how the PAX collectively shed about 15 pounds in sweat weight:

    The THANG:

    WARMERAMA: 

    • Mosey lap around the lot and circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    ROUND 1

    1 – 60lb Sandbag Shoulder Squat

    2 – 30lb KB plank Pull Through

    3 – 30lb KB Sit-N-Press

    4 – 50lb KB Around The World (Slingshot)

    TIMER – carry 30lb KB via single-arm overhead x30 yards, switching arms for return

    PAX Run around the parking lot

    ROUND 2

    • Same exercises, but doubled the Timer distance to 60 yards

    PAX Run around the bus lot

    ROUND 3

    1 – 60lb Sandbag-Hug Side Lunges

    2 – 30lb KB Tricept Curls

    3 – 30lb KB Hammers

    4 – 50lb KB Sumo Squats

    TIMER – 30lb KB via goblet lunge, x20 yards and back

    PAX Run around the parking lot

    ROUND 4

    1 – OYO Variety with extra weights

    2 – 30lb KB Windmills (alternating)

    3 – 30lb KB Single Arm Rows (alternating)

    4 – 30lb KB Swings

    TIMER – shoulder carry sandbag x60 yards and back

    MOSEY TO VEHICLES TO HYDRATE

    ROUND 5

    1 – OYO Variety with extra weights

    2 – 30lb Single Leg Deadlift (alternating)

    3 – KB Curls (15lb ea hand, or 30lb both hands)

    4 – 30lb KB Halos

    TIMER – high chest carry sandbag and lunge backwards x10 yards and back

    COT:

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

    NMS:  Holy smokefest batman! …it is QUITE clear YHC is out of Kettlebell Shape!  Thanks to the PAX for permitting me the opportunity to lead and for the accountability to push it hard. YHC is thinking Bon Air could use a Kettlebell AO. Our BB title comes from the question raised after Purple Rain shared he awoke this morning with a resting HR in the 30’s. Impressive? Worrying? Well, he is indeed a hairy man but he hasn’t yet reached hibernating bear level, which Siri tells us they have a HR of about 8bpm. Keep pushing fellas! The limits of your ability are where you set them. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • ONGOING – Summer Tour, Dry July
    • TONIGHT – SOJ 2nd F at Snuff’s pool
    • Thur AM – 0430 Launch to Clown Car down to Amelia Courthouse (DTH Q)
    • Fri – RAMM Amateur Bike Ride
    • 7/13 – Poolboy VQ at The Iron Bridge
    • 7/14 – OTB Swimming Pool Bootcamp
    • 7/17 – Woodsman VQ at The Crossing
    • 8/3 – Homegrown Half
    • 8/6 – Ultimate Tournament at NoToll
    • 8/11 – F3 Family Float on the James
    • 8/17 – Pickleball Tourney
    • 8/28 – New AO at Mosely Elem
    • 9/28 – 10 Year Anniv (multiple events)
    • 10/25-27 – F3 Family Camping
    • 11/2 – F3 Daddy Daughter Dance

  • F3 Saves Lives

    A small band of firework-weary HIM’s gathered at Dogpile to shake off the holiday. YHC was surprised to see the Q sheet empty yesterday, so stepped up in honor of our Summer Tour. Here’s what the creepy doll watching from the ancient beater suburban witnessed:

    The THANG: 

    WARMERAMA PART 1:

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

    WARMERAMA PART 2:

    • Mosey over to the Carillon Field
    • Like up on the end for FIFTIES
    • RUN (not mosey) to the other end where exercise called – first to complete x50 calls DONE and the PAX run back to other end where next exercise called
    • x50 Merkins
    • x50 Monkey Humpers
    • x50 LBC’s
    • x50 SSH’s
    • x50 Leg Lifts
    • x50 Arm Circles

    Twenty Minutes of Warm-Up? Yeah, we’re warm. 

    COP #1:

    • Mosey to the AMPHITHEATER
    • Descend steps in Crab Walk completing x3 Dips on each step
    • At the bottom circle up for PLANKORAMA to review the F3 Mission/Credo/CP’s
    • Ascend steps with x3 Box Jumps on each step then x3 Imperial Walkers (2-ct) on each step

    COP #2:

    • Mosey to the RUSTY CAGE
    • x3 Rounds with x5 reps of each exercise: Pullups, Jerkins, Parallel Bar Dips

    COP #3:

    • Mosey down to the bottom of the PIPE LOOP
    • Divide PAX into two teams, one runs the loop, while the other stays for reps
    • Round 1 – Am.Ham’s
    • Round 2 – Flutters
    • Round 3 – WWII’s

    COP #4:

    • Mosey down Pump Rd to the bottom of the grassy HILL
    • Variable movement up to the small brick building – Bernie, Bear, Slowsey …PAX begin to melt into ground st this point…

    Mosey BTTF:

    • 3 min of deep breathing and stretching

    COT:

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

    NMS:  Upon completion of this brutal little sweatfest someone commented “we haven’t had a beatdown like that here in a long time” to which Bootleg said “you mean since last week?” And then Bootleg regaled us on Bodos’ ninja warrior badassery, and we all agreed that Bodos is the most awesome combination of graceful joy and formidable competitor we’ve all ever encountered. The story of his recent cloth-lining accident was also retold, and after Flatty told us all the terrible ways that kind of injury causes certain death, YHC had the epiphany that it was probably Bodos dedication to remaining physically fit (likely the most fit pastor in all of RVA) that saved his life. Thanks to F3, his strong neck muscles saved his life! So, here’s the lesson on PREPAREDNESS for all of us directly from the Q Source – we must maintain the daily disciplines to get ready for the expected, and be ready for the unexpected. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • ONGOING – Summer Tour, Dry July
    • Mon – Alamo Heist 2 year anniversary
    • Tue AM – Homerun Derby instead of NoToll
    • Tue PM – SOJ 2nd F at Snuff’s pool
    • Thur AM – 0430 Launch to Clown Car down to Amelia Courthouse (DTH Q)
    • Fri – RAMM Amateur Bike Ride
    • 7/13 – Poolboy VQ at The Iron Bridge
    • 7/14 – OTB Swimming Pool Bootcamp
    • 7/17 – Woodsman VQ at The Crossing
    • 8/3 – Homegrown Half
    • 8/6 – Ultimate Tournament at NoToll
    • 8/11 – F3 Family Float on the James
    • 8/28 – New AO at Mosely Elem
    • 9/28 – 10 Year Anniv (multiple events)
    • 10/25-27 – F3 Family Camping
    • 11/2 – F3 Daddy Daughter Dance

  • F3RVA FREEDOM FIELD DAY

    The HIM’s from every corner of F3RVA came out in FORCE (73 TOTAL!) to celebrate Independence Day with their brothers. Flatline brought an FNG and a solid band of 2.0’s were also in attendance. For today’s WOD the PAX enjoyed Field Day Games instead of burpees. Here’s how these heroes bled Red White Blue and Black for their teams:

    The THANG: 

    WARMERAMA: 

    • Mosey run around the field and return to circle up at the Stone House
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    FORM TEAMS:

    • Count off 1-2-3-4 around the circle
    • x4 Teams gather and have a few minutes to identify their oldest PAX who will be team   captain and come up with a team name
    • Teams also given team colors (strips of cut DTH t-shirts) to wear as headbands
    • Team 1 – “Wrongway RED”
    • Team 2 – “WHITE Castle”
    • Team 3 – “BLUE Crabs”
    • Team 4 – “BLACK Attack”

    EVENT #1 – CRAB SOCCER TOURNAMENT

    • Team 1 vs Team 2, Team 3 vs Team 4
    • 5 Minute Games
    • Winners play winners for 1st and 2nd place
    • Losers play losers for 3rd and 4th place
    • 1st Place = 3 points 
    • 2nd Place = 2 points
    • 3rd Place = 1 point
    • 4th Place = Zero
    • BLACK ATTACK FOR THE W!

    EVENT #2 – TUG OF WAR

    • Same team play and scoring as above
    • WHITE CASTLE FOR THE W!

    EVENT #3 – BEAR CRAWL RELAY RACE

    • Teams line up behind their respective cones
    • Bear crawl 30 yards, around your shovel flag, and back 30 yards to your team to trigger the next team member
    • BLUE CRABS FOR THE W!

    EVENT #4 – WATER BALOON TOSS

    • Partner up with a team mate
    • All PAX line up in two facing lines, a couple yards apart
    • Toss water ballon to partner – if it doesn’t break, progress to next round
    • Remaining teams take a pace backwards and throw again
    • Repeato, increasing distance between throws, until the final four pairs compete for placings
    • WRONGWAY RED FOR THE W!

    ***FINAL SCORES***

    • 1st Place – WHITE CASTLE
    • 2nd Place – BLACK ATTACK
    • 3rd Place – WRONGWAY RED
    • 4th Place – BLUE CRABS
    • (***Interesting to note that while each team won one of the four events, it was their placing in 2nd or 3rd for other events which produced the final results)

    REWARDS & PENALTIES:

    • 1st Place – Victory Lap around Stone House
    • 2nd Place – x25 Squats
    • 3rd Place – x50 Monkey Humpers
    • 4th Place – x10 Pencil Rolls

    FINAL COP = DORA OF THE HILLS

    • Mosey over to the grassy hills/valley and partner up for a classic Dora
    • x100 Merkins
    • x200 Squats
    • x300 LBC’s (cut short for time call)

    Mosey BTTF for COT:

    • Counterama # 73 !!!
    • Namerama
    • YHC took the PAX out in Prayer
    • AWESOME 2nd F Hang Time with a variety of drinks, cookies, cakes and watermelon! 

    T-CLAPS & THANK YOU’s

    • WARBY coming through with a second set of goals! (And a drinks cooler!)
    • RODEO CLOWN with delicious watermelon!
    • PIEROGI, PIGSKIN, PINTO, FLORENCE and HUTTON with cooler of waters and Gatorades
    • HOUSE PARTY & MEATBALL with yummy cookies/cakes
    • POSH with some fireworks! 
    • And my dear M Rachel for keeping score!

    !!! HAPPY BIRTHDAY CHAPLAIN !!!

    NMS:  As always brothers, it is one of my deepest honors to be a part of this fine organization and have the opportunity to lead. We truly embody FREEDOM – for ourselves, our brotherhood, our communities, our country, and in our faith. Loved seeing so many PAX from all over RVA, and welcome NIGHTSTAND (Hayden Mulchin) – so nicknamed as he spends a lot of time as a caretaker for his elderly veteran grandfather. Looking back it was cool to see that each team won an event! Great effort everyone!!! Brothers, what we have in F3, truly EVERY man needs in his life, whether he knows it now or not. Be FEARLESS in your invitation to join you in F3, and together we will reach every community in RVA. Happy Independence Day brothers! Yours AYE! ~DTH

  • Sweatfest of Truth

    7 gloom bros left the solo Doozy runner in the dust to tackle today’s pain train shenanigans – here’s how down-ranger AOL almost lost his lunch:

    The THANG: 

    WARMERAMA: 

    • Mosey down to the track and circle up at the bottom of the grassy hill
    • Welcome & Disclaimer
    • Variable IC Reps at the bottom and top of hill, variable movements called between sets

    COP #1: 

    • Step onto the field and line up at one end for the DIME POUNDER COUNTDOWN:
    • Think Quarter Pounder, but with 10 yard intervals, and done in reverse order
    • Sprint to the end, complete x100 SSH’s, Bernie back to start (…switched over to track to honor the preponderance of FIELD CLOSED signs…)
    • Sprint to 90 yard mark, x90 LBC’s, Bernie back to start
    • 80yd, x80 Calf Raises
    • 70yd, x70 Plank Jacks
    • 60yd, x60 Monkey Humpers (2-ct) 
    • 50yd, x50 Mtn Climbers (2-ct)
    • 40yd, x40 Squats
    • 30yd, x30 WWII’s
    • 20yd, x20 Flutters (2-ct)
    • 10yd, x10 Burpees

    COP #2:

    • Mosey up to the practice field and partner up for a HUNDORA (x100 Reps per Round, x3 Rounds, different partner each round)
    • Round 1 – x100 Alternate CNMerkins with Werkins
    • Round 2 – x100 Leg Raises
    • Round 3 – x100 Ball Dippers (2-ct)
    • Moving partner runs width of Field and back

    COP #4: 

    • Mosey up to the school’s brick wall for DONKEY KICK-OFF’s
    • x5, 5 sec hold
    • x10, 5 sec hold
    • x15, 5 sec hold
    • x20, donezo

    Mosey BTTF for COT:

    • Counterama # 7 (with Doozy 8)
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  YHC has been burned with solo-Q’s at SOT in the past, so it was great to have a solid mix of SOJ’ers and one HIM from Ohio for this Summer Tour beatdown. Efforts were made to convince Doozy to join us and make it a perfect 8-PAX but he wasn’t havin it. BAMF that he is, Herme pushed through the pain for his third beatdown in 24hr having attended a Men’s Alliance last night. YHC has heard mixed reviews on the duration, if not also the depth of difficulty, on the MA workouts, but Herme testifies the push with coupons for 30min deserves a nod. Maybe someday when the timeframe doesn’t completely conflict with family time, I’ll try it out. Great to have AOL join us and proclaim the brutality of RVA beatdowns (he attended a Pigskin whoopin at Howdown as well). Keep posting fellas! Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Convergence Field Day tomorrow! 7am at Forrest Hill Park
    • Next Tue AM Homerun Derby (instead of NoToll
    • Next Tue PM 2nd F at Snuff’s Pool

    Prayer Requests:

    • AOL safe travels
    • Friends and family members battling cancer and other serious illness/injury

  • 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