Author: Dr Tryhard

  • Embracing the Squelch

    7 holy rollers crossed the river to take a ride on the DTH pain train. Conditions were moist, and the PAX embraced suck, ahem, squelch in the following manner:

    The THANG: 

    WARMERAMA: 

    • Moseyrama around the parking lot a few laps and then circle up
    • Welcome & Disclaimer
    • Prolonged set of Variable IC Reps to get the muscles warm top to bottom
    • During plankorama, review the F3 Mission, Core Principles, and Credo

    COP #1: 

    • PARKING SPACE ESCALATOR
    • Bear Crawl between lines, stopping to complete merkins, ascending 1–>10
    • DE-ESCALATOR
    • Crab Walk between lines, stopping to complete Crab Cakes, descending 10–>1

    COP #2:

    • FIFTIES 
    • Mosey all the way around the campus, stopping for interval reps – first to complete 50 calls a stop and the PAX mosey on
    • Donkey Kicks
    • Cone Press
    • WWII’s
    • Incline Mericans
    • Monkey Humpers
    • SSH’s

    COP #3:

    • Mosey back up to the annex lot
    • LINDSEY
    • Heels to Heaven 10–>30
    • Carolina DD’s 30–>10

    Mosey BTTF:

    • Final Countdown Pain Train Holds – Low Plank, Low Squat, Canoe

    COT:

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

    NMS:  Solid effort put in by the PAX! The de-escalator crab&cakes took the cake on difficulty. Have had fewer numbers the last two weeks with inclement weather, but we have a good number of newbies still learning about F3, including the fact we’re there regardless of weather. They’ll be back. The Crossing is a strong AO, and we haven’t even began to scratch the surface of recruiting the men of WEAG. Speaking of recruiting, we have yet to see a WestHo veteran show up… who knows, maybe they need a little more light and will appear with the daylight savings time change. Keep posting brothers! ~DTH

    Announcements (SEE SLACK!)

    Prayer Requests:

    • Family illnesses and issues

  • Night Training

    Six SOJ stallions took a night ride at breakneck speed along the banks of the James, crossing at Bell Isle and Nickel, for a 6.45 mile muddy trail ruck loop in 1 hour and 51 minutes, smashing all known and unknown records. GrowRuck requires training so everyone can help their brother survive it – it’s not about you, but the man next to you. No more excuses – let’s get after it! Only 61 days left to prepare. 🔥💪🫵 With YOU all the way, DTH

  • tRuckin

    7 HIM’s satisfied the Morning Wood with a speedy 5K (3.1mi) ruck completed in 49 minutes. Enjoyed the conversations and the push. YHC is leaving for Aruba 😎☀️…see ya! ~DTH

    Hard work spotlights the character of people: some turn up their sleeves, some turn up their noses, and some don’t turn up at all. ~Sam Ewing

  • Leave no man behind… except latecomers… they have to catch up

    Eight freedom fighters of Southerly origins rucked the South Bank of the James from HFW to PP and back. NTB snoozed the alarm one too many times and escaped his fartsack 3 minutes before launch, texting “I can catch up.” With great faith, YHC replied “Yeah you can.” And perhaps with fear of loneliness as his greatest inspiration, NTB+50# ran/ruck caught the PAX before we reached the turnaround at Pony Pasture. TClaps! Good times and conversations had by all. GTE is just a couple months away! Let’s keep the ruckmentum going and get some more PAX registered. 💪🔥👊

    TONIGHT -🚨 VQ ALERT 🚨 – MEATBALL at The Crossing, 6pm kickoff, 401 N Parham Rd

  • Rock & Ruck & Roots

    Nine GTE HIM’s battled the muddy root-infested trails of Rockwood successfully managing to traverse 3.6 miles in 52 minutes without a single root trip up. Thanks to Mudslide for guiding the way. Enjoyed hearing more of Rodeo Clown’s story. Keep training fellas! Next opportunity is tomorrow 7am from Libby Market! Let’s GO! 🔥💪 ~DTH

  • Ruck Lovin Log Liftin

    A lucky 13 ruck lovers answered the call to take a turn under the logs. Here’s where we’re headed with GTE training:

    The THANG:

    WARMERAMA: 

    • Move with purpose down to the bottom of Love Hill, then hike back up Mount Chaplain to circle up
    • Welcome & Disclaimer
    • x30 Copperhead Squats IC
    • x10 DQ’s IC

    RUCK:

    • Brisk march into the Oxford neighborhood to Casa De DTH to collect the logs
    • Two eight footers linked together shouldered by 5 PAX
    • Take to the hills with a will, with PAX rotating position under the logs
    • Return logs
    • Ruck back to the bottom of the big Stratford hill
    • Bear crawl
    • Lunge
    • Flutter Kicks x30 IC

    Ruck BTTF for COT:

    • Counterama # 13
    • Namerama
    • Announcerama (see Below)
    • PONCH took the PAX out in Prayer

    NMS:  Well done brothers. We have a long way to go before we’re doing it for many hours through the night, but this morning’s taste of greatness had many lessons well learned. Keep posting! Yours, DTH

    ***You never know how a horse will pull until you hook him to a heavy load.*** Bear Bryant

    Announcements (SEE SLACK!)

    • TONIGHT – 6pm NTB on Q at The Crossing
    • NOTE – if your M is looking for a fitness opportunity, there is also a WOMEN’S workout every Wed 6pm at The Crossing location (WEAG, 401 N Parham Rd) – led by a young lady who has a background with Burn Bootcamp. They’ve had 15-20 ladies every week. 
    • Thur, Cookie VQ at Timberwolf
    • Sat, 6-7am RUCK at Rockwood
    • SIGN UP FOR GROW RUCK!!!  https://growruck.com/event/gte-47/

  • While you were sleeping…

    6 intrepid SOJ explorers plumbed the depths of their own will to illuminate the narrow path to higher purpose. Many are the intentions of man, but only those who step into the arena find the opportunity to face and overcome themselves. These six HIM’s are preparing for victory, one soggy cold post at a time. Here was today’s ride on the pain train:

    The THANG: 

    WARMERAMA: 

    • Mosey onto the court and circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom
    • Close with Broad Jump Burpees across and Lunge back

    PAY THE TOLL:

    • Mosey out to the bridge and partner up
    • x30 Dips with feet held, each
    • x30 Cliffhanger Mericans, each

    COP #1: 

    • Mosey out to the tennis courts
    • DIRTY MCDEUCE
    • x4 Rounds, with x3 exercises per round, with x12 reps per exercise
    • Exercises were x12 Chain Smokers, x12 No Cheat Mericans, and x12 Ball Dippers (2-ct)
    • Bear crawl across tennis court between rounds

    COP #2:

    • Mosey out to the parking lot
    • OLD HUNDRED
    • x10 Rounds with a run between each round, with reps counting down by 10 from 100-10
    • Exercises were – LBC’s, Air Press, SSH’s, Mtn Climbers, Pole Smokers, Step-ups, Dips, ?something else, Incline Mericans, and Burpees

    Mosey BTTF:

    • x5 Minutes of MARY

    COT:

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

    NMS:  

    “Champions do not become champions when they win the event, but in the hours, weeks, months and years they spend preparing for it. The victorious performance itself is merely the demonstration of their championship character.” Alan Armstrong

    “The heights by great men reached and kept were not attained by sudden flight, but they while their companions slept, were toiling upward in the night.” Henry Wadsworth Longfellow

    Announcements (SEE SLACK!)

    • Tomorrow/Wed 0530 RUCK from the Forge (Huguenot HS)
    • Wed 6pm NTB on Q at The Crossing
    • NOTE – if your M is looking for a fitness opportunity, there is also a WOMEN’S workout every Wed 6pm at The Crossing location (WEAG, 401 N Parham Rd) – led by a young lady who has a background with Burn Bootcamp. They’ve had 15-20 ladies every week. 
    • This Thursday, Cookie VQ at Timberwolf
    • Sat, 6-7am RUCK at Rockwood

  • The Frozen Teaser

    7 SOJ stud-ruckers crushed the 8.6 mile Frozen Triangle course in just under 2.5 hours, keeping a 16min/mile pace. We enjoyed excellent conversation, some cramping calves, and only one stop for Broadway to drop a mighty deuce at MM Elementary causing the fire alarm to go off. 😆 Way to get after it fellas! GTE #47 is only 91 days away. Let’s GO! 🔥👊💪 ~DTH

  • Ocho Libre

    It was all a blur of raw manliness and heavy music, and no I’m not talking about Snuff’s late night escapes into the underbelly of Richmond’s Euro goth S&M scene. Nope, it was just 8 Forge veterans swallowing hard on the DRP and conquering the jester one more time, as follows:

    The THANG: 

    WARMERAMA: 

    • Mosey loops for 3 latecomers then circle up in front of the High School
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom, with a few bus loop runs and Bernie’s mixed in)

    COP #1: 

    • Mosey over to the mini loop
    • SEVEN OF DIAMONDS – reps completed at each of the diamond’s four corners
    • x7 Burpees
    • x14 WWII’s
    • x21 Ball-Dippers (single count)
    • x28 LBC’s
    • x21 Sumo Squats
    • x14 Rosalita Whips
    • x7 Diamond Mericans

    COP #2:

    • Mosey to the Amphitheater 
    • TRIPLE NICKLE
    • x5 Incline Mericans bottom step
    • Box jump to the top
    • x5 Dips
    • Jump back to bottom
    • x5 Rounds completed

    COP #3:

    • Mosey to the ECHO CHAMBER
    • x10 Wall Soldiers IC (NEW, made up on the spot, think of this as people’s chair and Ukrainian soldiers getting together and making an ugly baby)
    • x10 Hoedowns IC

    Mosey BTTF:

    • Stop for x30 pole smokers en route
    • Last stretch as Bernie Sanders

    COT:

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

    NMS:  Well, there was no Mike this time to bear witness to F3’s elite – we’re all pretty sure he won’t be checking on our suspicious activities again after Purple Rain’s over-enthusiastic “JOIN US! JOIN US!” yesterday (imagine a blond caterpillar doing the Macarena on his upper lip). Anyway, solid work by the PAX on the beatdown today – it was challenging and yet everyone was so quiet. Guess you can’t complain when you can’t hear anyone over the music and don’t have a moment to catch your breath. 😎🔥

    Announcements (SEE SLACK!)

    • Pre-ruck the FT with DTH and others – kick off from Dogpile at 0600 on Saturday
    • Register for GTE!

    Prayer Requests:

    • Comfort for NTB and family’s loss

  • Taking New Ground

    YES YES YES!!! This was long overdue, but RIPE for the season. RVA’s newest AO, The Crossing, kicked off tonight with a bang as 15 PAX converged on the grounds of West End Assembly of God (WEAG) that sits off Parham Road just north of the river. Yes, some SOJ studs invaded WestHo turf, but who knows, maybe the OG West Enders will come out sometime and like it! Either way, there are a LOT of brothers in our church community that are prime for headlockin’. Here’s how we introduced tonight’s new guys to F3:

    The THANG: 

    WARMERAMA: 

    • Mosey down to the lower parking lot for parking space tracers, then moseyrama back up to the shovel flag and circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    COP #1: 

    • Indigenous People Run all the way around to the South parking lot
    • TRIPLE CHECK
    • P1 – Dips
    • P2 – WWII’s
    • P3 – run to end of lot and back

    ELBOW PLANK INTERMISSION:

    • Review the F3 Credo, Principles, etc

    COP #2:

    • CHAPLAIN handed the Q
    • He called for ELEVENS with Mericans and Jump Squats
    • Await the Six with ABC’s
    • DTH receives the Q back

    COP #3:

    • Move around the back of the church and find a wide stretch of brick for a bit of WALL WORK
    • Hoedowns x10 IC
    • Donkey Kicks x20 IC
    • …maybe one other thing?

    COP #4:

    • Mosey back up to the Annex Lot and circle up for EYE OF THE TIGER
    • SSH’s for the duration of the 4 minute song, dropping for a Burpee every 15 seconds (=16 burpees) using the EMOM timer

    COT:

    • Counterama #15  (x5 FNG’s)
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  Chaplain and YHC have experimented a couple different times in the past hosting an OTB workout at our church, but nothing stuck. Now this season in particular has primed The Crossing perfectly for a successful launch. We’ve had brother PAX at WEAG for years (Don Draper, Roger Roger, Seadoo, Fresh Prince, Floppy Disc, etc), but some new (and very active) additions in Broadway, House Party, and Meatball have really strengthened our WEAG presence. Also, without another PM bootcamp in all of RVA, the church location is fairly central for many PAX in F3RVA who’d like a solid midweek after work option. All that said, we had great numbers for our kickoff and expect to grow quickly as a number of HC’s were ultimately unable to come tonight but plan to make it out soon. Praising Jesus for the opportunity to bring the F3 brotherhood to our church community, and SO SO SO thankful for Chaplain and the others standing with YHC to get it going. We are taking NEW GROUND! Chaplain has the Q next week so come on out! Yours, DTH

    Announcements (SEE SLACK!)

    • Coffeeteria at Einstein Bro’s after the Forge tomorrow
    • DTH is gonna do a Pre-FrozenTriangle ruck with some others on Saturday – meet at Dogpile at 0600
    • Register for GrowRuck!

    Prayer Requests:

    • Birdman’s M Traci recently diagnosed with depression
    • Hangman’s sister and mom with health issues
    • Kimura’s dad with prostate cancer