Author: Dr Tryhard

  • 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

  • 16 Record-setting Sons of the King

    Setting a record on “The Mountain” a hearty 16 gloom warriors from all over the Carolinas, Alabama, Louisiana, and Virginia climbed aboard Day 2 of the DTH pain train. A handful of yesterday’s FNG’s solidified their membership and the PAX also welcomed two fresh FNG’s for a taste of F3 glory. Here’s how these awesome brothers in Christ claimed victory for the day:

    The THANG: 

    WARMERAMA: 

    • PAX circled up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom – introduce a few new exercises, including the proverbial and DTH-beloved 8-counts

    COP #1:

    • Longish Mosey down to the “toll bridge”
    • x20 Dips IC
    • x20 Incline Mericans OYO

    COP #2:

    • Bernie Sanders up the long steep serpentine driveway – FEEL THE BERN!
    • Circle up for x40 Flutters IC
    • Mosey halfway down the hill

    COP #3:

    • BOOYAH LADDER
    • Partner up to complete x10 Booyah Mericans, then Bernie back to the top, then x9 Booyah Mericans, mosey back down, x8 Booyahs, Bernie back up, etc etc down to 1
    • Wait for the Six with a few IC reps

    COP #4:

    • Longish mosey back down the hill and back around toward our starting point
    • Stop for some WALL WORK
    • x10 Hoesdown’s IC
    • x10 Dirty-Hookups (Left hand first)
    • x10 Dirty-Hookups (Right first)
    • Donkey Kick-offs up to 15

    COP #5: 

    • Mosey around to the long steep grassy hill leading up to the field
    • FIFTIES with a run up/down the hill between sets
    • x50 Monkey Humpers
    • x50 LBC’s
    • x50 Groiners
    • x50 Flutters

    Circle up for COT:

    • Counterama # 16
    • Namerama
    • MOUTHPIECE took the PAX out in Prayer

    NMS:  It was great to set the new record on The Mountain with 16 awesome brothers. TClaps to our repeat FNG offenders from yesterday’s beatdown – hope ya’ll can find an AO near your home towns to keep the momentum going! Also great to host so many veteran PAX from a ton of different regions all over the Southeastern US. There were many an appreciative comment in the level of pain train challenges served. What an AWESOME privilege to enjoy F3 brotherhood among men who also share a deep and transparent affection for Jesus. Thank you Mouthpiece for leading us out in that powerful prayer. Look forward to building even greater numbers at the retreat next year!!! Yours, DTH

  • Mountain Men LOVE Burpees

    The Carolina mountain gloom welcome 14 warriors, including 8 FNG’s, for a ride on the DTH pain train. These men of God kicked off their mountain retreat with the following hearty ground&pound at “The Mountain” AO (Windy Gap YoungLife camp near Weaverville, NC):

    The THANG: 

    WARMERAMA: 

    • 0600, Circle up next to the sand volleyball courts
    • F3 Welcome & Disclaimer
    • EXTENDED Variable IC Reps to get the muscles warm top to bottom

    COP #1:

    • Mosey to the driveway loop
    • LIGHT-POLE ALLEY
    • x10 Burpees, bear crawl to next light
    • x9 Burpees, lunge to next light
    • x8 Burpees, crabwalk to next light
    • x7 Burpees, broad jump to next light
    • x6 Burpees, inchworm to next light
    • FRONT runners circling back for the SIX at each interval, and reviewed the Credo and x5 Core Principles holding elbow plank

    COP #2:

    • Mosey to the steep grassy hill on the backside of the lake
    • Partner up for a DORA
    • x100 Mericans
    • x200 Squats
    • x300 LBC’s
    • Moving partner bear crawls up the hill, then crawlbears back down to switch

    Mosey BTTF:

    • En route, stop for the following:
    • x5 Burpees
    • x10 Feet Uphill WWII’s IC
    • x4 Burpees
    • x10 SSH’s
    • x3 Burpees
    • x2 Burpees
    • x1 Burpee

    COT:

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

    NMS:  This is YHC’s third time to The Mountain for the annual Windy Gap men’s retreat, and we’ve had F3 workouts each year. This year YHC thought ahead to make and put up a few fliers on the mess hall and meeting hall doors, and we definitely had some new takers today! Turned out to be a little more of a tough grind than YHC had anticipated leading, but the men stuck with it and crushed the beatdown with a whole lot of grit and very little chatter. The quiet moments weren’t left vacant however, as YHC filled the many FNG’s in with all the essential F3 truths. Today the PAX chose to embrace something truly challenging and revitalizing, and YHC prays it has lifted up their spirits to receive new revelation and respite in the presence of Jesus and brothers bearing His name. We’ll just have to wait and see how many repeat offenders tomorrow brings. All for Jesus, DTH

  • Ahhhh, Love that Smell of Cap Guns in the Mornin!

    A swarthy sextet of gloomaphiles assembled at SOT steeling their nerves for another ride on the DTH pain train. Many SOT regulars were missing as the clock struck 0530, undeniably a tribute to NTB’s burpee-loving VQ yesterday. The MOT runners took off with the entire PAX pulled into their wake, and for a brief moment YHC questioned if anyone was staying for the beatdown. “Bootcampers this way!” and five enthusiastic PAX jumped tracks to follow DTH into greatness, as follows:

    The THANG:

    WARMERAMA: 

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

    COP #1:

    • COLLECT BRICKS, 2 per customer, from the DTH-mobile
    • Mosey to the bus lot for some 8-Count Reps
    • No Cheat Brick Mericans x10 IC
    • !NEW 8-Count! We’ll call this one HEELS TO HELL x10 IC – hold legs out at 6” for 1-4, then complete a heels to heaven for the 5-8 (for this exercise we also held bricks 6” above/behind our heads)

    COP #2:

    • Mosey over to the next shopping center and form up in front of the YouFit gym
    • PARKING SPACE REPS (distance = x10)
    • Round 1: Brick Bear Crawl between spaces, with x3 No-Cheat Mericans on each line
    • Round 2: Bricks Overhead Lunging between spaces, with x5 Sumo Squats each line
    • Round 3: Brick Crabwalk between spaces, with x10 LBC’s each line (bricks held on chest)

    COP #3:

    • INDIGENOUS BRICKS
    • Line up for a long mosey to the Track, en route PAX curl their bricks, while last man does x3 Brick Burpees then sprints to the front

    COP #4:

    • 4 BRICK CORNERS
    • Corner 1: x50 Brick Mericans
    • Sprint the straightaway
    • Corner 2: x50 Brick Press
    • Bear Crawl width of end zone
    • Corner 3: x50 Brick Hammers (2-ct)
    • Bernie the straightaway
    • Corner 4: x50 Brick Circles
    • Lunge back to Corner 1

    COP #5:

    • WALL WORK
    • People’s Chair with bricks held in variable positions (hands out to the side was a wee bit dangerous for other pax)
    • Hoedowns x10 IC
    • Bernie up the hill
    • Plankorama for some MOT guys avoiding eye contact

    Mosey BTTF for COT:

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

    NMS:  Nice morning to bring the bricks back out for the SOJ SOT stud muffins, well at least for those baller enough to post. Nostalgia reigned supreme as bricks scraping on pavement kicked up a cap gun smell. Keep posting fellas – you get out what you put into it, and all the more when you’re doing it for the man next to you more than for yourself! Yours, DTH

    Prayer Requests:

    • Greenbow shared about a younger lady from his church who passed away leaving husband Ian and two young kids
    • Honeymoon shared about baby Liv in the Roundtrey community who has a lot of medical issues and her dad just joined the Alamo PAX – there’ll be a CSAUP in Liv’s honor coming up

    Announcements (SEE SLACK!)

    • Homegrown Half Marathon this Sat
    • Monday 3rd F MOVING to Machismo’s sweet conference table
    • Geriatric Ball Slapping Contest 8/26
    • 9/2 School of Rock
    • Labor Day Convergence 
    • Alamo Convergence for LIV in ?Sept
    • 9/23 F3RVA Anniversary Convergence followed later by the F3RVA Retreat
    • Ruck for Food CSAUP ?Oct