Author: Dr Tryhard

  • Jorts Takeover #3

    The South has risen again! 7 SOJ versus 5 Tuckahoe natives = successful Q steal from Kubota, in spite of some initial protests about technical clown car regulations (this is where NTB hangs his head in shame). Kubota was made to poke a couple holes in his weinke and wear it like a ghost sheet for the entirely of the following workout:

    The THANG:

    MACHISMO: 

    • Warmerama
    • DIRTY SOUTH 4 Corners – Hillbillies, APD’s, Humpers, & Lt Dan’s

    DTH:

    • Mosey behind the church
    • OLD HUNDRED with movement exercises between descending sets
    • Mosey BTTF for final x10 Burpees

    COT:

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

    NMS:  Dear Tuckahoe, 3-2 SOJ, come get you some! We don’t call him HEIST for nothin. It aint over till it’s over! Love, SOJ

    Announcements (SEE SLACK!)

    • Saturday 10/21 – 3pm Brewery Tour (text DTH for details)
    • Sat 10/28 Dogpile Costume Party
    • Mon 10/30 YeeHaw’s VQ
    • ONGOING – Shoe Drive (and suits?)

    Prayer Requests:

    • Fudd lost his job – prayer for peace, and an even better career door to open!
    • Prayers for Israel and all those affected in the conflict

  • Rolling Rocks Gather No Moss

    A dedicated dozen R&R vets welcomed two Tryhard recruits to the brotherhood with the following beatdown:

    The THANG: 

    WARMERAMA: 

    • Mosey onto the BBall court and circle up
    • F3 Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    COP #1

    • Mosey to the secondary court for BATMAN ROUNDS
    • Each set:  x20 squats, x40 Punches, x10 Ball Dippers (2-ct), x10 Merkins, x20 Shoulder Taps, x20 Mtn Climbers (2-ct), x10 WWII Punches, x10 Straight Leg Raises, x10 Am.Hammers (2-ct)
    • After each round, run around the outside of the court
    • x3 Rounds completed

    COP #2

    • Mosey to the closest baseball field
    • SIX-PACK OF DIAMONDS: (6 Rounds each with a different exercise, and each round’s reps completed at each of the diamond’s 4 corners)
    • Round 1: x6 Kimchi Twists
    • Round 2: x12 WWII’s
    • Round 3: x18 American Hammers (2-ct)
    • Round 4: x18 Oblique LBC’s (alt sides)
    • Round 5: x12 Heels to Heaven
    • Round 6: x6 DR.W’s

    COP #3

    • Mosey to the gravel road hill
    • FATBURNER LINDSEY (double the reps)
    • SSH’s 60-50-40-30-20
    • Mtn Climbers 20-30-40-50-60
    • Run between hill top & bottom
    • Conclude by circling up holding BOAT position to review our F3 Mission, Core Principles, and Credo

    Mosey BTTF for COT:

    • Stretch
    • Intro FNG’s
    • Counterama # 14
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  The cooler temps and brief light rain was refreshing. But YHC ensured the bouquet of PAX still had appropriate watering courtesy of dew and sweat. Welcome to PACEMAKER married to a gal in med school) who was recruited from YHC’s married couple’s Bible Study – credit to Floppy Disc for bringing him to church, and credit to Pacemaker for bringing Floppy Disc back to the gloom! Also welcome to THE BLOCK, the latest from the DTH Peds clinic pipeline, who grew up in the Bronx. Both FNG’s worked hard and will be back! TClaps to OC and Mudslide admirably picking up the SIX. Keep recruiting and keep posting fellas – BE the rolling stone! Yours, DTH

    Announcements (SEE SLACK!)

    • Friday 10/13 Happy Hour at Diamond Billiards
    • Next Sunday 10/14, 4pm SOJ Family Gathering at Rockwood Park
    • Sat 10/21 Brewery Tour
    • Nov 11th (NEW date) Ruck for Food

    Prayer Requests:

    • Rugged Maniacs safety/fun
    • OC’s son having Knee Surgery this week
    • Pacemaker – hernia pain and pending surgery

  • Smokin Six Shooter

    Smoke curled from the end of the magnum revolver, aimed into the NoToll gloom, as six immortal men of valor ripped the morning quiet to shreds… with the following beatdown: 

    The THANG: 

    WARMERAMA: 

    • Mosey onto the BBall Court and circle up
    • Welcome & Disclaimer
    • DQ’s awaiting Carmen’s exit from the car
    • Ukrainian Soldiers awaiting Mr Ropers imminent arrival
    • OK, all Six Studs present? 
    • MUSICAL WARMERAMA – Play Bon Jovi’s “IT’S MY LIFE”, with Nancy Kerrigans the entire song (alternate side as needed) interrupted by a Burpee with every “It’s My Life”
    • A few other IC Reps to stretch

    COP #1: 

    • Line up on the end line for DORACIDES
    • Partner up to complete:
    • x100 Ball-Dippers (2-ct)
    • x200 Mericans
    • x300 Oblique LBC’s (alt sides as needed)

    COP #2:

    • Mosey out to Field #1
    • Stop en route to pay the toll (x20 dips, x20 incline mericans)
    • Line up on the end line for SPRINTS – 50%, then 75%, then 100%, then 25%, then 100%

    COP #3:

    • Line up in plank along side line for TUNNEL OF LOVE
    • Completed x4 painful rounds

    COP #4:

    • Mosey over to the Parking Lot
    • Partner up for CATCH ME IF YOU CAN
    • P1 Bernie Sanders, while P2 completes x3 Mericans then runs to switch – to be continued for full circumference of lot then also BTTF

    FINAL FOUR MINS OF MARY:

    • Boat/Canoe
    • American Hammers
    • Rosalita Dips
    • Flutters
    • STRETCH

    COT:

    • Counterama # 6
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  The NoToll remnant kept the cluster close on center mass to beat the day before it began. Honored to count myself among these true warriors. SYITG, DTH

    Announcements (SEE SLACK!)

    • 10/13 SOJ Happy Hour at Diamond Billiards
    • 10/15 SOJ Family Day at Rockwood
    • 10/21 Brewery Tour

  • Quinto Año for Don Tryhard

    14-strong including one FNG conquered the Forge this morning, celebrating 5 years in F3 for YHC and Don Draper. With a Full Moon putting all the does into estrous, here’s what anniversary parties should look like:

    The THANG: 

    WARMERAMA: 

    • Mosey over in front of the school and circle up for a Welcome & Disclaimer
    • Variable IC Reps

    COP #1: 

    • Mosey to the Amphitheater
    • TRIPLE NICKLE
    • x5 Diamond Mericans bottom
    • Box Jump to the top
    • x5 DR.W’s top
    • Box jump back down
    • x5 Rounds

    COP #2:

    • Mosey to the Football Stadium Bleachers
    • Partner up for DORA
    • Spread out a the base of each flight of bleacher stairs
    • x100 – Sumo Squats
    • x200 – Calf Raises
    • x300 – SSH’s
    • Moving partner high-knees up and down flights of steps touching each step

    INTERMISSION:

    • Plank it up on the track
    • Review the F3 Mission
    • Review the x5 Core Principles
    • Review the Credo

    COP #3:

    • Mosey down to the Track
    • BURPEE 500
    • Bernie 1/4 lap, x5 Burpees
    • Sprint 1/4 lap, x5 Burpees
    • Bear Crawl 1/4 lap, x5 Burpees
    • Karaoke 1/4 lap, x5 Burpees
    • Sprint 1/4 lap, x5 Burpees

    Mosey BTTF:

    • En route stop for a little Hug-a-Tree-athon while FNG recounts some life details
    • Also stopped to do Flutters for the SIX

    COT:

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

    NMS:  Brothers, ya’ll probably know how much being a part of F3 means to me, and I’m deeply grateful to each of you. Thanks also to Draper for being with me from the beginning, and for his meaningful words to close our COT. Welcome to Lee, AKA Switchgear (works in electronics/distribution), who’s another awesome dad from my Peds practice. Keep inviting the guys you know – this community is life-saving! Here’s to another year in the books, YHC, DTH

    Announcements (SEE SLACK!)

    • SOJ Lunch tomorrow 9/29 at Rusty Taco
    • Next Thur SNUFF on Q at Forge will provide an IR-friendly bootcamp – let’s get some of our benched guys back into the 2nd F they need! 

    Prayer Requests:

    • Guys on IR (Scram, etc)
    • Florence’s M with death in family

  • SOT …AKA Shrinking Over Time

    Welcome to SOT, where you may or may not have a PAX… 0530 hits, 7 runners take off, DTH cranks the music and begins enthusiastic solo SSH’s with a nice cool breeze waving Old Glory to early Midlo commuters. McRib pulls up and saves YHC from a 45 minute solo ride. Warmerama continues, then variable mosey and burnout reps to rockin beats around the AO. McRib threw in a track stack and we conversed about all the great and small. The first F is great, the 2nd F makes it greater, the 3rd F gives it purpose. Thanks for posting brother McRib. Not sure what’s going on with the numbers at SOT, but this was the 2nd Q in the recent past where YHC was relieved when one other bootcamper showed up. Time to shake the fartsack tree. SYITG, DTH

    COT:

    • Counterama # 2 (+7 MOT’ers)
    • Namerama
    • Announcerama (see Below)
    • ROSETTA took the PAX out in Prayer

    Announcements (SEE SLACK!)

    • Saturday 0730 Convergence and an afternoon Amelia Sit&Sit in the pouring rain

    Prayer Requests:

    • Rosetta family with illness

  • BURNOUT BEATS

    9 SOJ studs gathered like moths to the flame under the bright light of the Nishimura comet. They came for a ride on the DTH pain train, then they discovered the train has another gear – lower, more powerful, and truly painful. 

    WARMERAMA: 

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

    THE THANG:

    • Mosey down to Field 1 and Circle Up
    • BURNOUT BEATS – for the duration of each song, the PAX completes a given exercise, but then when burnout reached and unable to continue with decent form, begin alternative exercise until song completion
    • Between thumping Alt Rock song burnouts, run across Field and back
    • Song 1 – Mericans burnout, Squats if needed
    • Song 2 – WWII’s burnout, Arm circles if needed
    • Song 3 – Sumo Squats burnout, Hold Plank if needed
    • Song 4 – Carolina Dry Docks burnout, Raise the Roof when needed
    • Song 5 – Oblique LBC burnout (alt sides as needed), Hug a Tree if needed
    • Song 6 – Ball Dipper burnout, Dips when needed
    • Song 7 – Bleacher Step-ups burnout, then all do more Dips 

    Mosey BTTF:

    • Flutter Kicks for the SIX

    COT:

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

    NMS: Wow! …well that certainly did the trick. YHC’s major muscle groups are feeling suuuuuper limp noodle today. Will definitely be bringing this routine back. Appreciate the PAX sticking with it and giving it their all. As always, YOU GET OUT WHAT YOU PUT IN! SYITG, DTH

    Announcements (SEE SLACK!)

    • F3RVA shirt design competition! Please submit your regional logo for the RVA shirts to DTH sometime this week. 
    • 9/16 – 7am Alamo Convergence – Futon VQ + Love for Liv
    • 9/16 – 5k Race sponsored by Freeman HS/Trinity UMC/Third Pres
    • 9/23 – 0730 Convergence at Crucible celebrating 9 years of F3RVA
    • 9/23 – Anniversary Sit&Sip in Amelia
    • 9/25 – Hoedown – Senor Frog VQ 

  • …O…. nooooo

    11 SOJ HIM’s stood around waiting for the mysterious “O” on the Qsheet to reveal himself. No takers? No problem, let’s pull something out of storage for a little fun…

    The THANG: 

    WARMERAMA: 

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

    THE GREMLIN:

    • Mosey down to the plush turf football field, perfectly clean and dry, and line up on the end zone line
    • The name Gremlin was coined for being a short-in-stature beast, AKA the Bear Crawl Beast
    • x6 Rounds, bear crawl between the 10/20/30 yard lines, stopping to complete x6 reps at each line down & back
    • Exercises: WWII’s, Ball-dippers (2-ct), Diamond Mericans, Leg Lifts, Sumo Squats, & No Cheat Mericans
    • Between sets, the PAX enjoyed doing ABC’s for the Six, some full field sprints, and played “Dead Rat” to pick a couple guys to be carried the length of the field

    Mosey BTTF:

    • En route, stop at the Amphitheater to complete x2 rounds of Broad Jump Box Jumps
    • Also stop at the Echo Chamber for x10 Hoedowns IC

    COT:

    • Counterama # 11
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  With no man claiming the mysterious “O” as Q for the day, everyone agreed it was likely a typo from OC placing his name in the TwinTeam slot just below on the Q sheet (though OC has adamantly denied it, we like to blame him for stuff anyway). YHC had The Gremlin in storage for just such an occasion, and the little beast was all too pleased to come out and torment the forge PAX today. Turns out No Cheat Mericans are about as bad, or maybe even worse, than burpees for closing out a beast. Thank you gentlemen for rolling with it today. And now you know what to do when the Q calls “dead rat”. Haha. SYITG, DTH

    Announcements (SEE SLACK!)

    • Happy Hour Tomorrow! Fri 9/8, Diamond Billiards, after work
    • 9/16 Alamo Convergence
    • 9/23 Crucible Convergence and F3RVA Anniversary Sit&Sip

    Prayer Requests:

    • Dealer traveling to Yellowstone with family for a week, prayers for safe travels and well behaved children on long flights
    • Scram has another week of hosting his MIL, so prayer for patience
    • Doublemint’s boys (Spinal Tap & Cowbell) have just begun their freshman year in college, so prayers for their safety and opportunity
    • Ongoing prayers for Liv/Yeehaw family

  • Where two or more are gathered…

    The swarm of brightly colored MOT men left the SOT parking lot feeling quite empty, so YHC was glad to see NTB amble up with his big beautiful smile. Props to NTB for posting the day after Gumbo’s Old Glory! The Word of God says that Jesus is present where two or more believers gather in His name, so really it was a PAX of three that enjoyed 45 minutes of quality fellowship. We also did a few exercises:

    The THANG:

    WARMERAMA: 

    • Mosey loops around the lot a couple times
    • A few OYO warm-up reps while chit-chatting

    COP #1:

    • Mosey to the bottom of love hill
    • QUARTER POUNDER …AKA Quad Killer

    COP #2:

    • Mosey down to the track
    • WMD CRAWL x3 Rounds

    COP #3:

    • Mosey onto the Field
    • CAPTAIN THOR – up to 10:40

    Mosey BTTF for COT:

    • Counterama # 2 (+13 MOT men)
    • Namerama
    • Announcerama (see Below)
    • HEIST took the PAX out in Prayer

    NMS:  When God surprises you with one on one time with a brother, it is a rich blessing indeed. 

    Announcements (SEE SLACK!)

    • Friday 9/8 IRON PAX at Satan’s Hill
    • Friday 9/8 HAPPY HOUR and SOJ Event Discussion kicking off around 5:30pm at Diamond Billiards
    • 9/16 Alamo Convergence
    • 9/23 Crucible Convergence and F3RVA Anniversary Sit&Sip

    Prayer Requests:

    • Yeehaw/Liv

  • Slip Slidin Awaaaay

    Nine little ninjas joined five devoted fathers in the bright cool sunshine of Rockwood Park for a little School of Rock training. Here’s how these warriors took no prisoners:

    • Silly Circle of Warmerama
    • Bunny Hops
    • High-falutin Skipping
    • Prancing High Knees
    • Parking space Ski hoppers
    • Playground Double-Check
    • Bench Step-ups
    • Bench Incline Mericans
    • Relay Race
    • Slip-N-Slide
    • Ground-Pound Grand Finale

    COT:

    • Counterama # 14
    • Namerama
    • YHC took the PAX out in Prayer
    • Watermelon & Oreos on the playground!

    NMS:  Solid mini beatdown for the kids today with a sprinkling of silly fun and a slip-n-slide to boot. Style points go to Banjo rocking out the air guitar while sliding on his knees down the slide. We’ll shoot for one more of these the first Saturday of October. Lead by example in the way you desire your child to go! Yours, DTH

  • Carry Your Brother!

    A solid 9-PAX did not labor in vain at Rockwood this morning – VICTORY was on the horizon… we just needed the good Doctor to spontaneously come up with something worthy. Here’s what we scrapped together to conquer the flesh and lean on one-another:

    The THANG: 

    WARMERAMA: 

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

    COP #1:

    • Mosey back to the parking lot
    • BROAD JUMP HERPEES – to traverse the length of the lot

    COP #2:

    • Mosey to the tennis courts – …hmmm… cool-weather loving racqueteers aplenty – reverso back to the main parking lot
    • #TOGETHER …Partner up
      • Round 1 – Wheelbarrow across half of lot, Squerkins x10, switch to wheelbarrow back, Squerkins x10
      • Round 2 – Australian Wheelbarrow (crabwalk with feet held) across half of lot, Bromance WWII’s x10, switch to reverse and another x10 Bromance WWII’s
      • Round 3 – Partner Carry full length of lot, x10 Bropees, switch to reverso, another x10 Bropees

    COP #3:

    • CATCH ME IF YOU CAN
    • P1 – Low Shuffle
    • P2 – x3 Lt Dan’s, sprint to switch
    • End at concession building

    COP #4:

    • WALL WORK
    • People’s Chair …serenade the rising sun…
    • Hoedown’s x10 IC
    • Dirty Hookups x10 IC LEFT, then x10 IC RIGHT
    • BTTW for x10 Hip Slappers (alternate chicken peckers if needed)
    • Donkey Kick-Off’s up to 20 reps
    • Partner up for OPP’s – P1 wall sots and does overhead claps in sync with P2 completing x20 Plank Jacks …SWITCH places
    • Round 2 – Wall-sitter touches knees to toes in cadence with partner doing x20 groiners …switch places 
    • OoooooK, that’s enough on the wall

    COP #5:

    • 20 minutes remaining…
    • FIFTIES at random intervals around the massive center lot, hitting most corners, a few picnic tables, and bear crawling the short intervals while sprinting the long …full body beat down completed!

    Mosey BTTW for COT:

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

    NMS: A solid core of Rock&Roll veterans today with many others out of town for the holiday weekend. YHC kept it moving, ensured the PAX remembered their brothers and their reason for posting, and generally accepted with enthusiasm the fealty of the flesh. Turns out when the Q makes things up on the fly, a lot more interesting and individual parts of the AO are implemented. Been too long since we tackled partner carries – you don’t know what you’re able to do until you give it a shot! Always an honor to lead these awesome men to higher ground. All for Jesus, DTH

    “CARRY EACH OTHER’S BURDENS, AND IN THIS WAY YOU WILL FULFILL THE LAW OF CHRIST.” Galatians 6:2

    ANNOUNCEMENTS:

    • MONDAY – 0700 Labor Day Convergence at Dogpile
    • FRIDAY – IRON PAX is happening at Satan’s Hill
    • 9/14 2nd Friday Happy Hour at Diamond Billiards
    • 9/16 Alamo Convergence for LIV
    • 9/23 F3RVA Anniversary Convergence
    • OCT – Ruck for Food CSAUP
    • OCT – SOJ Family Day & Cindy-making Party