Author: Dr Tryhard

  • Slaughter Start to End

    11 gloom warriors converged at Huge Bells including another FNG brought from YHC’s church community. The PAX were put through their paces this morning with iced coffee to follow. Here’s how legends are made:

    The THANG: 

    WARMERAMA / COP #1: 

    • Brief F3 Welcome & Disclaimer
    • With music blasting, Mosey to the knolls carrying KB’s
    • Bear Crawl with KB’s out front to the top
    • Lunge across the knoll top
    • Crawl Bear dragging KB down other side
    • Complete x3 Knolls
    • Line up on the Curb for Rapid Alternating Step-ups with KB racked
    • Mosey back around to the parking lot and find a parking space line for Rapid Line Hops
    • Circle up and rest KB’s for a good number of beyond-warm Reps IC

    COP #2:

    • Mosey down to the Tooth Fairy Steps
    • Triple up for a TRIPLE CHECK
    • P1 – Turkish Getups (50# KB available for those wanting to give it a try)
    • P2 – KB Swings
    • P3 – mosey sans KB to Tooth Fairy the steps and run around to switch

    F3 REVIEWORAMA:

    • YHC was expecting some mistakes to earn penalty merkins but the PAX absolutely NAILED the Credo, Mission, and five Core Principles! 
    • Held a low plank for a bit just to see these HIM’s push past the pain 🔥💪

    COP #3:

    • Mosey over to Love Hill
    • Partner up for Catch Me If You Can
    • ROUND 1 – Reverse Lunges & x5 KB Burpees
    • ROUND 2 – KB Bear Crawl & x10 High Pulls
    • Repeato of Round 2 to get to the top

    Mosey BTTF:

    • Circle up for HIT-style Rows, Curls, Crushers, Back Raises, Figure-8, and Overhead Press

    COT:

    • Counterama # 11
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    NMS:  Fantastic PAX to conquer a very high-paced beatdown and welcome BABY BLUE to the brotherhood. He’s Armadillo’s room mate, also from Texas, and owner of the power washing company they both work for. The company name is Baby Blue, so that was an easy one to pick. T Claps to everyone gettin through this, and appreciated the coffeerama catchup with Fudd. We get stronger TOGETHER!  Yours AYE! ~DTH

    Announcements (SEE SLACK!)

  • Jaunt to the James

    Ruckhenge was swarmed by an enthusiastic dozen SOJ brothers and the PAX was launched into a speed ruck by YHC with nary a log or sandbag in sight – just a goal to reach the James and swap interesting life stories. The PAX covered 3.4 miles with a respectable altitude difference. T Claps to Armadillo making it back out for the second time in his first week! Yours AYE! ~DTH

    COT:

    • Counterama # 12
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer – lifted up David in recovery

    Announcements (SEE SLACK!)

  • Sizzling CSAUP Postal-HIM’s

    A pair of diehard NOS heavy-weight ruckers embraced the absolute CSAUP-suck to hit the molten streets of Bon Air for a 4.5+ mile ruck delivering HUNDREDS of F3 invites into every mailbox between the Ruckhenge AO and the Bon Air Community Association pool, and also planted fliers onto all the windscreens of the BACA pool and the Planet Fitness / Trader Joes lots. Was it ridiculously hot and exhausting? YES. But if these sacrificial efforts bring just one more Sad Clown into the F3 brotherhood, then it was ALL worth it! Massive T-claps to L Woods to take YHC’s little mailbox drop idea and put it into ACTION by actually creating and ordering the fliers. Absolute HIM! Let’s be on the lookout for some FNG’s this week! Yours AYE! ~DTH

  • how’s YOUR prostate?!

    A few SOJ HIM’s rucked 2.75 miles around w lovely paved trail loops of Rockwood Park discussing everything from chainsaws to prostates. Solid work gents! Yours AYE! ~DTH

  • The Hardest Wood

    Rock&Roll is an AWESOME AO and has some of the best PAX in SOJ. It’s been a while but the double Q standing blank yesterday was too much of a temptation to pass up on. A 1 hour “Morning Wood” ruck preceded the following high intensity fat burning madness. We’re all better for it! 

    The THANG: 

    WARMERAMA: 

    • Welcome & Disclaimer
    • Classic Rock beats turned UP 🎸
    • Mosey to circle up on the BBall court
    • Variable Warm-up Reps IC

    COP #1:

    • Mosey to the playground and partner up for a DORA
    • x100 Derkins
    • x200 Box Jumps
    • x300 American Hammers (2-ct)

    WHEEL OF DEATH:

    • Brief stop at the wheel for PAX to take turns cliffhanger planking on the rail while other PAX hold ankles and walk them around

    COP #2: 

    • Mosey to the Snack Shack for WALLORAMA
    • Hip Slappers x10 IC
    • Hoedown’s x20 IC
    • Donkey Kicks x20 count
    • Heel Slappers x20 IC
    • Dirty Hookups x20 IC
    • Chicken Peckers x10 IC
    • Donkey Kicks x20 count
    • Mohammed Ali’s x20 IC
    • ..maybe more…

    COP #3:

    • Mosey down on the BBall Field and partner up for CATCH ME IF YOU CAN
    • Round 1:  P1 Bear Crawls, P2 does x5 Burpees then runs to catch up and switch.
    • Round 2: P1 Lunges, P2 does x10 WWII’s then runs to catch up and switch.
    • Round 3: P1 Single-leg Hops, P2 does x10 Merkins then runs to catch up and switch.
    • After each round of the bases the PAX world Plank for the SIX.

    COP #4:

    • Circle up on the soft turf and do a thousand reps of variable exercises to the beat of THUNDERSTRUCK

    Mosey BTTF:

    • En Route stop on the perfect putting grass of the new outfield for POLAR BEARS (…don’t let Handshake see these spaces or it’ll be Pencil Rolls for the full hour)

    COT:

    • Counterama # 7
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    NMS:  Truly great to be back at Rockwood with these guys. Love the space and potential for SO many options. Went with high rep fat-burning cardio today, and interesting discussion followed COT discussing the physiology of how alcohol causes fat buildup, which drinks are better/worse, and whether there should be an F3 standard for a certain number of reps or miles per drink. Discussion to be continued! Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • OTB Bon Iron F3-Flyer Ruck TBD
    • July 4th Convergence 0700 at Grid Iron
    • 7/10 Poker Night at DTH’s
    • Monthly: Breaking Bread, Bridge
    • SEPT 26 GROW RUCK! (Registration Link:

    https://event.freedom-ops.fit/gte-74)

  • Love Hills & Lavender Vanilla

    A majestic orange sherbet sunrise welcomed 18 gloom crusaders to The Forge for a memorable DTH beatdown – none were left behind, all took ground in the endless battle against the flesh. 

    The THANG: 

    WARMERAMA: 

    • Mosey lap with variable movements and circle up
    • Welcome & Disclaimer
    • Warm-up Reps IC concluding with the ever-exhaustive 8-count DR.W’s

    COP #1:

    • Mosey to the bottom of Love Hill for a classic Lindsey
    • 10–>30 Prom Dates at the bottom
    • 30–>10 LBC’s at the top
    • Run up/down hill with rep counts changing by 5 on each end until numbers inverted

    COP #2: 

    • Bernie back to the top of Love Hill
    • Mosey across Forrest Hill into the Stratford Hills neighborhood, and down around to DTH’s house
    • Circle up in plank in the new car port (Snuff making his grand entrance known by smacking every steel upright with loud gonging sounds, and Last Call caught caressing the lush broom finish of the concrete pad)
    • Sable, L Woods, and Machismo provided the planking PAX a perfect sound off of the F3 Mission, Credo, and 5 Core Principles

    COP #3:

    • Mosey out to Stratford Road’s extremely steep Love Hill and form up at the bottom for another Hills&Abbs Lindsey
    • 10–>30 Flutters (2-ct) at the bottom
    • 30–>10 Hammers (2-ct) at the top

    Mosey Stratford/Forrest BTTF

    FINAL COP:

    • Partner up for BURN OUT BARROWS
    • Each PAX gets wheelbarrowed by his partner as far as physically possible along the straightaway, then switch
    • Mosey BTTF and circle up

    COT:

    • Counterama # 18 !!!
    • Namerama
    • Announcerama (see Below)
    • Prayer – Gratefulness Theme
    • Pull-up Challenge! (Currently at 25)

    NMS:  The hills and core reps proved a satisfying burner this morning, with plenty of opportunities for the large PAX to enjoy mumble chatter. Heisenberg’s highlighter yellow shirt ensured all PAX remained visible while running roads off campus, and Snuff brought a delightful “Lavender Vanilla” coffee for the PAX to sip amid deep conversation following the workout. Wonderful to see this AO continue to grow and YHC is honored to provide you men with the kind of whooping you all richly deserve. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • OTB Bon Iron F3-Flyer Ruck TBD
    • July 4th Convergence 0700 at Grid Iron
    • 7/10 Poker Night at DTH’s
    • Monthly: Breaking Bread, Bridge
    • SEPT 26 GROW RUCK! (Registration Link:

    https://event.freedom-ops.fit/gte-74)

  • Summer Bell Games

    Beautiful morning for a spot of friendly NOS competition, and thus the KB Summer Games begin! Here follows the first round of shenanigans:

    The THANG: 

    WARMERAMA: 

    • Mosey Mt Chaplain down and up carrying KB’s then circle up
    • Welcome & Disclaimer
    • Warm-up Reps IC

    KNOLLS:

    • All PAX at the same time:  KB Murder Bunnies to the top of the knoll, x5 Burpees, Duck-walk back down with racked KB.
    • WINNER: DTH (would have been SNIP but he DQ’d transitioning from Duck-walk to Frog-hop)
    • Mosey over to Middle School field

    FIELD:

    • All PAX line up on the end line, KB Swing Forward Toss, x1 Burpee, Run to where KB landed to do the next Swing Toss & Burpee, repeato to the end of the field, AND BACK!
    • WINNER: BLANK SPACE (with DTH and SNIP tied for 2nd)
    • Mosey up to Amphitheater

    AMPHITHEATER: 

    • PAX wall work (Dips, Incline Merkins) while individual PAX compete for best 30# KB ShotPut throw for distance
      • WINNER: BLANK SPACE (with stellar KB rolling skillz)
    • PAX sit on wall alternating overhead press with skull crushers, while individual PAX compete for best 15# Racked KB Broad Jumps to the end and back for Time
      • WINNER: SNIP
    • PAX do Racked Squats or LMPulls while individual PAX compete for best WWII 15# KB Soccer Throw-In for distance
      • WINNER: DEALER
    • Mosey back to the Knolls Top

    KNOLL MARY:

    • KB Hammers IC slow x10
    • WWII KB Press IC x10
    • KB Smokers IC slow x10
    • Stretching with the Sunrise

    COT:

    • Counterama # 6
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    NMS:  Absolute smokefest of a fun competition morning. Solid work put in by all. T Claps to Blank Space taking the W, but as winner he’s now required to carry his heavy KB for all future workouts and competitions. Snip will forever remain King of the weighted broad-jump. All the PAX at some point realized a lower rolling throw worked to advantage. YHC’s legs and shoulders feel like jelly. Appreciate you fellas showing up and putting out! Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Bon Air OTB Ruck to deliver F3 fliers- possibly this weekend
    • July 4th Convergence 0700 at Grid Iron
    • Monthly: Breaking Bread, Bridge
    • SEPT 26 GROW RUCK! (Registration Link:

    https://event.freedom-ops.fit/gte-74)

  • Handshake’s Sack

    9 gloom ruckers launched at 0500 into Larus park for an hour ruck, while our 10th PAX missed the launch and enjoyed a Triple Respect solo ruck. The PAX equally shared around SANDY during the ruck, our beloved 60# sandbag, but with some very awkward hand-offs, the most awkward being between Nancy and Handshake. Nancy said something about his sack on Handshakes neck and our 1st F Q fired back something about his sack on Nancy’s mom. You had to be there… 😆 After a full loop through Larus with plenty of hills we exited onto Sabot school property and then rucked beyond to Love Hill. Mosey down, Bernie back up, and plank it up review of the F3 Mission, Credo, and five Core Principles. Re-shoulder Sandy and ruck BTTF to discover PIGSKIN awaiting. Thanks for letting me lead brothers. Yours AYE! ~DTH

    COT:

    • Counterama # 10
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    Announcements (SEE SLACK!)

    • OTB Ruck (FAMILY FRIENDLY) coming up in Bon Air for dropping F3 invite fliers in mailboxes – maybe next weekend the 27th – stay tuned!
    • July 4th Convergence, 7-8am Grid Iron
    • Monthly: Breaking Bread, Bridge
    • SEPT 26 GROW RUCK! (Registration Link:

    https://event.freedom-ops.fit/gte-74)

  • Bon Ultimate!

    We had 3v3 for the warmup, then 3v4 launching the first disc, then 4v5 within the first 5min, then an absolute BATTLE on the field of Bon Iron Elementary, with Destiny being swapped between teams whenever a team got a 2-point lead. But even with a man-down the winning team of Machismo, Dookie, Trojan, and Punky were an impossible combination to pin down. Final score was 9 to either 6 or 7 (🤷‍♂️). MVP goes to Destiny’s Child essentially playing offense the entire time and have the most epic sliding TD. Awesome time had by all, no injuries, and great convo over Machismo coffee after. Yours AYE! ~DTH

    COT:

    • Counterama # 9
    • Namerama
    • Announcerama (see Below)
    • BOM Circle of Thanksgiving

  • Gettin HUGE

    Seven swingers circled up for a stationary sweatfest, courtesy of Dealer’s knee – no man left behind! Here’s the rundown:

    WARMERAMA:

    • Welcome & Disclaimer
    • x10 slow warmup burpees OYO
    • Play 90’s rock – terrible unknown nonsense ensued, so per Snuff’s excellent suggestion we switched to a station inspired by Johnny Cash
    • Other warm-up reps and stretches

    STATIONS:

    • Mobile DTH Pullup Bar
    • Battle rope
    • 60# sandbag (chest press, lunge, etc)
    • 30# KB’s (merkins, am, hammers, etc)
    • 35# KB (rows, cleans, etc)
    • TIMER:  x2 30# KB’s – variable movement to top of knoll and back down 
    • 50# KB (sumo squats, figure 8’s, etc)
    • PAX completed FOUR ROUNDS 🔥💪

    BTTF for COT:

    • Counterama # 7
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer – especially lifting up Bromance’s FIL Jeff who lost his eyesight not too long ago and Bromance is helping them move to RVA
    • Pull-up Challenge! (Currently at 22)
    • Coffeerama – thank you SNUFF🏆

    NMS:  Solid work invested by the PAX this morning. Amazing when given the opportunity to slow down and work on form just how exhausting those stations can become! Thanks to Dealer’s knee injury for generating the Huge Bells summer sweatfest series. Anticipating all kinds of slow and painful creativity from our Q’s! Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Weekly Forge Coffee + QSource
    • 6/6 0600 OTB D-Day Ruck:  8.2 miles for the 82nd Airborne, meet at 3500 Ashwell Dr (Rodeo Clown on Q)
    • 6/13 10am-1pm Latina Food Distribution (contact L.Woods) 
    • 6/14 3p OTB Ruck (FAMILY FRIENDLY) at Sunday Park (L Woods on Q)
    • Monthly: Breaking Bread, Bridge
    • SEPT 26 GROW RUCK! (Registration Link:
    https://event.freedom-ops.fit/gte-74)