Author: Dr Tryhard

  • Special Guests

    5 SOJ ruckstallions converged for a 45min OTB ruck at The Forge, but quickly escaped the AO into the hills of Oxford. After a half-mile loop, the PAX found themselves at YHC’s house being introduced to our special guests, a collection of 8’ logs, procured specifically for such GTE#47 purposes. Two logs were selected and shouldered, and YHC was sure to include the big hill in our little log-training circuit. This was not easy, and yet the PAX made it look easy. YHC felt better once the logs were returned and the complaining commenced (phew! I’m not the only one who found that challenging!). These now extreeeeeemely experienced ruckers covered a little over 2.5 miles, and returned to find an HHS admin scoping our shovel flag and cars. Apparently Wednesday morning gets attention but being there at the same time every Thursday for the last FIVE years doesn’t get noticed? It was odd, “Mike” was invited to join F3, he backed away slowly. Purple Rain felt pretty sure (slathered with sarcasm) that he was a HC for coming out tomorrow… ha! Well, we’ll be there anyway. Thanks for letting me lead fellas! 🔥💪🙏

    ANNOUNCEMENTS: The Crossing (new AO) kicks off this evening at 6pm at WEAG. Also, DTH and others are tackling a PRE-FrozenTriangle ruck this Sat AM (leave from Dogpile at 0600). See Slack for all other ruck options.
    PRAYER REQUESTS: Pray for NTB as he and his M are grieving the loss of a loved one.

  • !!! NEW AO ALERT !!!

    WHAT: “The Crossing“, F3 Bootcamp
    WHEN: 6PM – 6:45PM, every Wednesday
    WHERE: West End Assembly of God (401 N Parham Rd)
    *Meet/park in the upper annex lot near the field*

  • OctaRuck

    Foiling NTB’s plans for a bromance ruck with DTH, 8 SOJ studs converged at Huguenot Flatwater to take on some trails and hills. NTB’s route took us along the HFW trail out to Riverside Drive, then a Right on Shirley, up the big hill to the top, hairpin turn Right on Custis, and back down to Riverside Drive and HFW. Overall about 2.5 miles. Phenomenal chatter and a big welcome to Purple Rain making his ruck debut. We might make this a regular Wed AM thing. SYITG! ~DTH

  • Rush to Sally

    Nine modern-day warriors took on a DTH beatdown in mean mean stride, as follows:

    The THANG:

    WARMERAMA: 

    • Mosey onto the BBall Court and circle up
    • Welcome & Disclaimer
    • RUSH-ERAMA – Play the song “Tom Sawyer” with Nancy Kerrigans for the instrumental parts, and Burpees for the lyrical parts
    • A few IC Reps to finish the warm-up

    COP #1: 

    • Mosey to the Playground and Partner up
    • COUNTDOWN LOOPS – P1 bearcawls loop, P2 does x10 WWII’s at the Entrance then runs to take over Bear crawls, P1 runs rest of loop and does x9 WWII’s at Entrance, then runs to switch. Continue to complete countdown. 

    COP #2:

    • Mosey over to pay the BRIDGE TOLL, but there’s been some inflation…
    • Alternate x10 Dips with x10 Incline Mericans until x100 reps total completed

    COP #3:

    • Mosey to the Tennis Court
    • CHAIN GANG – PAX line up on the chainlink fence for IC reps of the following
    • Chain Climbers – planking in front, walk hands up to standing then walk hands back down to plank and do a Merican
    • People’s Chain – Hoedowns
    • Chain Smokers
    • Run a lap
    • Donkey Chain Kicks
    • Alabama Chain Dates
    • Balls to the Chain – Hip Slappers

    COP #4:

    • Mosey out to the soccer parking lot with random movement drills
    • VARIABLE SPRINTS

    Mosey BTTF:

    • Circle up for SALLY UP SALLY DOWN
    • Complete Boat/Canoe until unable to continue then switch to Arm/Leg Raises
    • Finish time with Squats to the beat of DANCE MONKEY

    COT:

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

    NMS:  Solid work this morning brothers. YHC has been missing a musical beatdown for a while so it was time to welcome back the beatdown beats, and as usual they didn’t disappoint. YHC will be transparent here – there’s a significantly higher level of personal push felt when sitting in the Q seat, so ongoing deep gratitude for permitting me the opportunity to lead. Yours, DTH

    Announcements (SEE SLACK!)

    Prayer Requests:

    • Machismo leaving today for a few days work trip – prayers for safe travels and impactful HIMfluence on a coworker he’s traveling with
    • Prayers for DTH’s M facing a few added stressors this season

  • The FIGO Variable

    6 West-Ender HIM’s donned their toboggans and answered the call to join DTH for a frosty beatdown on the Heartbreak tundra. Here’s how we showed Figo (2nd-ever post) a good time:

    The THANG:

    WARMERAMA: 

    • x1.5 Mosey laps around the parking lot and circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom – Nancy Kerrigans, Imperial Squat Walkers, DQ’s, Opus, etc

    COP #1: 

    • Mosey around the the bus loop covered area and every man pick a pole for Pole-smokers x30 IC
    • Followed by WWII’s and Oblique LBC’s IC

    COP #2:

    • Line up on the wall for WALL WORK
    • x20 Hoedown’s IC
    • x15 Hip Slappers IC
    • x10 Dirty Hookup (ea side)
    • Then mosey and sprint around the bus lanes

    COP #3:

    • INDIGENOUS POLE BEARS
    • PAX complete pole smokers while last PAX bear crawls to front and restarts pole smokers. Continue end to end.
    • Mosey around back of school and down to the track

    COP #4:

    • TRACK WORK
    • Mosey around the track stopping every quarter for variable exercises – Dips, Copperhead Squats, Incline Mericans, Monkey Humpers, Raise the Roof in People’s Chair (les by PIGSKIN), Lt Dan’s (led by MR ROGERS), more dips, and then a finale loop with just variable movements

    Mosey BTTF for COT:

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

    NMS:  Been too long since I’ve rubbed elbows with the Heartbreak gang (last time was playing Ultimate!) but having a brother from church “FIGO” living in the Short Pump area seemed like a fantastic reason to introduce him to an AO closer to home. Appreciate you guys coming out on a frosty morning and giving this workout solid effort. Handshake commented it was much better than if YHC hadn’t been looking out for a newer brother. Maybe true… will just have to come back and supply the over-unders in the muddy snow you missed out on. SYITG, DTH

    Announcements (SEE SLACK!)

  • Flash Mob Ruck

    A crowd of SIXTEEN mother ruckin heroes stormed the dark paths of Rockwood keeping a 14.5min/mile pace with a few stops to stay together and stretch. Mudslide again provided the course, and a total of 3.2 miles was achieved in about 50min of rucking. Big welcome to a few new ruckers – Meatball, The Block, Tobit and McRib. And welcome back to Doublemint who’s been away too long. LOVE the energy this GrowRuck is spurring in our Region – let’s keep it going and get everyone Registered for GTE#47!

    !REGISTER HERE! — https://growruck.com/event/gte-47/

    TOMORROW (Sun 1/14, 0600) RUCK at Pump House Park – see Slack

  • Getting Hard at Morning Wood

    A dozen hardened SOJ vets gave Rockwood the Morning Wood salute, with 9 GTE HIM’s Rucking 3.6 miles, Boberry joining Big Rig completing a pre-gloom half marathon (no big deal…), and State Farm getting swolt on the pull-up bars working on his “grip strength” …if that’s not the perfect Morning Wood joke, not sure what is… Anyway, way to get after it this morning gentlemen! SYITG, DTH

    TOMORROW: 7am Ruck kicks off at the Stone House at Forrest Hill Park, coffee after

    REGISTER FOR GTE #47 !!! https://growruck.com/event/gte-47/

  • First Forge of 24

    The fiery Forge welcomed 8 blades ready for hammering, including 7 SOJ regulars and 1 WestHo escapee. It seems a hostage exchange with FW may be in order to get NTB back to home turf… JK, we’ll keep Lockjaw and ya’ll can have that bum NTB. Here’s how these 8 HIM’s got after it:

    The THANG: 

    LOVE HILL WARMERAMA: 

    • Mosey to the bottom of Love Hill and circle up
    • Welcome & Disclaimer
    • Variable IC Reps with a run up and down the hill between sets

    COP #1: 

    • BATTAN DEATH MARCH 
    • Line up at bottom of handicap ramp, Lunge walk length of ramp with last man doing x5 Burpees then running to front

    COP #2:

    • BAR BUDDY
    • Partner up and complete x3 Rounds of:
    • x10 Jerkins each
    • x10 Cliffhanger Mericans
    • x10 Dips

    COP #3:

    • Mosey up to the school awning
    • SIX MINUTES OF MARY
    • Circle up for IC Core reps

    COP #4:

    • Mosey around to the Amphitheater
    • BOX JUMP LINDSEY
    • Mericans on the bottom 30-25-20-15-10
    • Groiners at the top 10-15-20-25-30
    • Box Jump steps between

    COP #5:

    • ECHO CHAMBER
    • People’s Chair
    • Hoedowns IC
    • BTTW, Hip Slappers IC if you’ve got it
    • Milkers IC

    Mosey BTTF for COT:

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

    NMS:  Balmy with a light breeze the hardened Forge PAX crushed this workout with ease. Lockjaw crossed the river headlocking ruckers like no other. Dealer’s moving like the devil, maybe dry January will set him at another level. Missed some regulars – Last Call, Snuff, NTB, Thugs – will have to check in with those bums. Coming up (April 4th) on The Forge 5 year anniversary, YHC couldn’t be more proud of what this AO’s come to be. That’s a wrap on this rap, SYITG, boom! ~YHC, DTH

    Announcements (SEE SLACK!)

    • 8pm TONIGHT, 2nd F at Stumpy’s Hatchet House in Stony Point FP 
    • Sign up for GROWRUCK! https://growruck.com/event/gte-47/
    • Sat 6-7am Ruck at Rockwood before R&R
    • Sun 7-8am Ruck at Forrest Hill Park, Coffee at Crossroads afterwards
    • DRY JANUARY – please join us to give up alcohol for the month of January – give your system a healthy reset for 2024, and seek God’s guidance for the new year

    Prayer Requests:

    • Machismo’s M getting surgery today
    • Singer’s Finger healing

  • Seven Years Transformed

    18 Gloom Studs stepped onto the Frozen Tundra of Rock&Roll, some already swolt from crushing the Hardest Mile, but every warrior fixing hard eyes on the grueling DTH beatdown to come. Here’s how these hero HIM’s quenched their appetite for conquering the flesh:

    The THANG:

    WARMERAMA: 

    • Mosey to the Basketball Court and circle up
    • Welcome & Disclaimer
    • Brief warmup reps IC
    • Finish with x7 Burpees in honor of YHC’s first-born birthday today

    COP #1: 

    • Mosey to the large parking lot to meet up with the guys completing The Hardest Mile, and see them to the finish line

    COP #2:

    • Mosey around to the tennis courts
    • SEVEN OF DIAMONDS
    • 7 Rounds, increase reps by 7 at each 4 corners – 7/14/21/28 then back down 21/14/7 – await Six ea round 
    • x7 Burpees
    • x14 Chain Smokers
    • x21 Monkey Humpers
    • x28 SSH
    • x21 Freddie M’s (2-ct)
    • x14 LBC’s
    • x7 Ball-Dippers (2-ct)

    COP #3:

    • Mosey to the muddy hill
    • BEARWAY TO SEVEN
    • Burpees bottom, Squats top – ascending reps from 1-7
    • Bear crawl up, Crawl bear down

    COP #4:

    • Mosey back to the bball court and circle up
    • THE OREO – in honor of 2.0 Pennie Mae, who’s F3 nickname is OREO, YHC presents two painful chocolate wafers double stuffed with beatdown vanilla cream
    • x12 Opus 
    • x30 Rosalita Whips
    • x20 Elbow Slides
    • x16 Opus
    • After each set the PAX took a lap around the court

    Mosey BTTF for COT:

    • Counterama # 18
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  Fellas! Way to GOOOOO!!! Absolutely awesome work, especially to the guys who also completed the Hardest Mile. SOJ continues to embrace each and every challenge and shows UP with solid numbers. My deepest thanks to each of you for permitting me the honor to lead, and to celebrate my firstborn’s 7th birthday. Happy Birthday Penniella Mae, AKA Oreo! YHC is sure the PAX really “appreciated” all the painful reminders. Fatherhood is one of the greatest honors of YHC’s life, as many of you can relate, and it gives us EVERY reason we need to push hard to get prepared for the expected and be prepared for the unexpected. YHC has transformed an unbelievable amount in the last seven years, and with you guys by my side, it’s only getting better! Here’s to even BETTER and stronger in 2024! Yours, DTH

    Announcements (SEE SLACK!)

    • Register for GROWRUCK!!! https://growruck.com/event/gte-47/
    • 45min RUCK tomorrow 12/31 at 7am at Huguenot Flatwater
    • CONVERGENCE on Monday 1/1, 7-8am, at NoToll, coffee after
    • 1/4/24 at 8pm, 2nd F + Final Shoe Drive Collection at STUMPY’s Axe Throwing
    • 1/6/24 6-7am RUCK at Rock&Roll before Rock&Roll (BigRig Q)

  • TryCrush

    OC posted on time for therapy with the good Doctor, and while the PAX went to work shaking off the holiday fat suit, OC detailed his problems between the silky sheets. Among all the gruesome details the real zinger was that cat being present remedied the situation… you’ll have to ask him about it…

    The THANG: 

    WARMERAMA: 

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

    COP #1: 

    • SUICIDE LADDER – reps performed each time the baseline is reached, so x4 sets of each of the following, for x5 rounds total
    • x10 Monkey Humpers
    • x8 Ball-Dippers (2-ct)
    • x6 Sumo Squats
    • x4 High Knee Jumps
    • x2 Burpees

    COP #2:

    • PAY THE TOLL
    • x20 Incline Mericans
    • x20 Dips

    COP #3:

    • DIME POUNDER COUNTDOWN – run to set distance (decreasing from 100 yards down to 10 yards by 10 yard intervals), complete called reps, Bernie back
    • x100 Chain Smokers
    • x90 Shoulder Taps
    • x80 LBC’s
    • x70 SSH’s
    • x60 American Hammers
    • x50 Mericans
    • x40 Yards of Bear Crawl
    • x30 Copperhead Squats
    • x20 WWII’s
    • x10 Burpees

    Mosey BTTF:

    • Variable MARY to close time

    COT:

    • Counterama # 2
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS: Very thankful to have OC’s presence and conversation today. Something like the x100 Chainsmokers would have absolutely gotten an audible if this was a solo DTH workout. Pretty wild for the NoToll PAX to drop from 47 to 2 in the span of a week but entirely expected with the holiday. Hope to see you other guys start to trickle back into the gloom as the week progresses. Safe travels for everyone! Yours, DTH

    Announcements (SEE SLACK!)

    • Sign up for GrowRuck!
    • Jan 1 Convergence – location TBD

    Prayer Requests:

    • Family Time, Safe Travels