Author: Dr Tryhard

  • Le Beatdown Royale

    16 sweat-loving studs including a French foreign exchange FNG all embraced the suck with another rough ride on the DTH pain train. Here’s what happens when they Q is open to suggestions:

    The THANG:

    WARMERAMA: 

    • Mosey to the Bball Court and circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom, and yes some 8-count’s were implemented with scientific precision

    COP #1:

    • FRESH PRINCE’S FRESH ELEVENS:
    • Complete 11’s on the bball court with a suicide between rep sets
    • NoCheat Mericans 10–>1
    • Jump Squats 1–>10
    • Plankorama for the Six

    COP #2:

    • Mosey to the Tennis Courts via indigenous people’s run – last man completing a burpee before running to the front
    • DON DRAPER’S SUSTAINED PAIN TRIPLE CHECK:
    • P1 – Balls to the Wall
    • P2 – Chain 6”
    • P3 – Run the perimeter

    COP #3:

    • 50’s COOL DOWN
    • Six stations around the tennis courts, first man to complete 50 reps calls out and PAX moves on
    • Alabama Prom Dates
    • Mericans
    • Monkey Humpers
    • Flutters, 2-ct
    • Mtn Climbers, 2-ct
    • Nancy Kerrigans

    COP #4:

    • Moseyrama around to the big parking lot
    • PARKING SPACE LADDER
    • Bear Crawl between spaces adding one more Groiner rep each line, 1–>10

    COP #5:

    • WALL WORK
    • Hoedowns x10 IC
    • Donkey Kickoffs 5–>20 

    Mosey BTTF:

    • American Hammers x20 IC
    • Freddie Mercuries x20 IC
    • Hold Plank, review F3 Mission, Credo, Pronciples

    COT:

    • Counterama # 16 
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  Awesome group of brothers to welcome Doozy’s French exchange student – welcome ROYALE!!! (…as in “Royale with cheese”, a quote from Pulp Fiction referencing French burgers). Special “thanks” go to Don Draper and Fresh Prince who were unable to make it to today’s beatdown but were all too pleased to connive and contribute a couple COP’s. Ugh, they sucked. The PAX would like to, ahem, “discuss” these suggestions with you two in the gloom sometime soon! Haha, well we definitely got a decent workout in today. Have to admit YHC was dragging during Machismo’s Q of School of Rock. This humidity’s is for real! Alright, SYITG gents, YHC, DTH

    Announcements (SEE SLACK!)

    • Every Monday 0530-0630, 3rd F coffeerama at Starbucks off Huguenot and  Robius 
    • Next Friday 7/14 2nd F Happy Hour from around 5-8 at Diamond Billiards

    Prayer Requests:

    • Prayers for Chekov’s shoulder which he strained a bit this morning
    • Prayers for Meatball’s daughter who’s serving on a missions trip in Ireland

  • Life, Liberty, and the Pursuit of Beatdowns

    F3RVA July 4th Convergence at Dogwood Dell hosted a massive PAX of 52 studs, most of whom had no idea a DTH beatdown was about to be unleashed. Here’s how these warriors crushed the workout, celebrated their freedom,  and pledged to one another their undying brotherhood:

    The THANG:

    WARMERAMA: 

    • Mosey to the circle
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom (no 8-count exercises were harmed in the making of this warmup)

    COP #1:

    • Mosey down into the Amphitheater
    • Partner up for a DORA
    • x100 WWII
    • x200 Incline Merkins
    • x300 Dips
    • Moving partner box jumps to the top to complete x3 Burpees, then runs back down to switch off
    • Front-runners help the SIX complete reps

    COP #2:

    • Mosey back up to the grass circle
    • Celebration of 7/4/1776
    • x7 Burpees
    • x4 Burpees
    • x17 Booyah Merkins
    • Mosey to the top of the triangle
    • x76 SSH
    • Mosey down hill to the culdesac 
    • Circle up in plank awaiting the SIX
    • Elbow plank & Review the F3 Credo and 5 Core Principles

    COP #3:

    • Partner up for LOVE HILL
    • One partner starts the bear crawl while the other completes x20 Jump Squats and x20 LBC’s, then runs to switch with partner.
    • Each man completes x3 sets with bear crawling to the top pf the hill between
    • Some PAX modified to lunges
    • Circle back for the SIX, hug a tree, stretch

    COP #4:

    • Mosey to the Carillon Field for INTERVALS
    • Line up on the end
    • 25% Mosey to the other end
    • American Hammers IC for the Six
    • 50% Run back across the field
    • ABC’s for the Six
    • 100% Sprint to the other end
    • Catch breath then Flutters IC for the Six
    • 25% Mosey back across
    • Stretch and Plankorama for the Six

    COP #5:

    • Mosey over to the starting circle
    • Partner up for x25 LBC’s each

    Mosey BTTF for COT:

    • Counterama #52 (including x2 FNG’s and x2 LIFO’s)
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out with the excepts below and a Prayer

    Excerpts from The Declaration of Independence

    “We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.

    …And for the support of this Declaration, with a firm reliance on the protection of divine Providence, we mutually pledge to each other our Lives, our Fortunes and our sacred Honor.”

    NMS:  It’s not often our Numberama ends on 50! Awesome to have so many RVA PAX choosing to start their holiday celebrations the hard way! A hearty welcome to Machismo’s nephew Josiah, nicknamed Bollywood, and to Bootleg’s young son nicknamed Luigi! Also great to host Jim Freeze, AKA Olaf, posting DR from Houston. And Happy Birthday to Chaplain!!! The beatdown was highly modified for a larger than expected PAX, but with 1000% humidity it was grueling and amply served to sharpen iron. Well done gentlemen! And thank you for your faithfulness. Our Region grows stronger every week – keep posting, Q’ing, headlocking, and serving – if you’re not sacrificing something for your brothers and neighbors, you’re not doing it right. Honored and Humbled, YHC, DTH

    Announcements (SEE SLACK!)

    • Pickle ball Monday at Batteau
    • State Farm VQ this Friday at Satan’s Hill
    • School of Rock this Saturday following Rock&Roll – bring out your kids! 

  • Be ye not offended…

    The Forge welcomed 13 stallions of the gloom for a hearty game of Ultimate Frisbee on the best turf field in RVA – here are the highlights:

    The THANG:

    WARMERAMA: 

    • Mosey to the end of the parking lot and circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom, and to pick up any LIFO’s (lookin at you McRib!)

    Mosey down to Snuff’s Back Gate (always open to a group of studly men) to access the perfectly mowed turf football field. Cleats on, cones placed, and Bodos got the teams divided up 6v7.

    The light shirts fortified with cleat-adorned Bodos and DTH made quick work to achieve a 5-2 winning streak – with much respect to the fast hands of OC, Fudd, and Last Call to take it down the field. Snuff and his all-blacks were surely disadvantaged by having an extra player and it was clear by the way Machismo was playing an aggressive handsy/footsy defense we needed to make an adjustment. Fudd defected to the all-blacks while the lighter 6-pack acquired the ever-stealthy Bennie. Seems that Fudd was the secret weapon Snuff needed and the score was quickly evened up to 5-5. YHC was feeling a whooooole lot of quality defense pressure unable to shake Dealer and NTB. It seemed we couldn’t put anything together, but then stealthy Bennie snagged a TD standing in the right place. This was then quickly answered with another TD by the all-blacks who were finding a great rhythm. Score tied again, 6-6. Now only a few minutes left on the clock, all the PAX moving like cold molasses, and a long shot was sent down range to where Snuff had an easy grab for the win… but he “lost focus” and fumbled it. Last play of the game Bodos gives the nod to his compadre in cleats and launches a missile to the other end of the field – YHC found that extra gear and made the winning catch. 7-6 good guys for the win. Boom. 

    Mosey BTTF for COT:

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

    NMS:  The pearl of the day was derived from our very own man of the cloth. It followed Fudd handing a borrowed sweaty black shirt back to YHC, whereupon YHC appeared reviled by the degree of foul sweat the shirt contained. The good Pastor Bodos then declared something to the effect of “It’s interesting a man doesn’t mind his own putrid sweat/BO/farts but takes such great offense at another man’s stench”…to which YHC replied “now THAT can preach!” In other words, we are too quick to judge another person’s shortcomings or sin while ignoring or brushing off our own. 

    Jesus said these words in Luke 6:41-42

    “Why do you look at the speck of sawdust in your brother’s eye and pay no attention to the plank in your own eye? How can you say to your brother, ‘Brother, let me take the speck out of your eye,’ when you yourself fail to see the plank in your own eye? You hypocrite, first take the plank out of your eye, and then you will see clearly to remove the speck from your brother’s eye.”

    May we each today humble ourselves before God to repent, to be sanctified by the Spirit, and to receive His gifts of faith, hope, and love (read 1 Corinthians 13) — that every encounter we have with others produces fruit that will last, and not judgement that divides. 

    Prayer Requests:

    • Machismo requesting prayer for wisdom and peace in running his business and hiring the right people
    • House Party taking his grandchildren back to their parents in Florida after a long 8 months of caring for them
    • Safety for everyone traveling this weekend

    Announcements (SEE SLACK!)

    • Every Monday, 3rd F Share&Prayer, at Starbucks off Huguenot&Robius
    • Next Tue, July 4th, Convergence 7am at Dogpile
    • Next Sat (7/8) DTH on Q for 7-8am Rock&Roll men’s bootcamp followed by a kid-friendly School of Rock bootcamp. Bring your kids! Watermelon and Cookies on the playground after. 
    • 2nd Friday Happy Hour at Diamond Billiards

  • Meatball Bromance

    A lucky 13 SOJ studs, including one Brandermill FNG from DTH’s church posted to the Alamo to start the week off with a bang. Here’s how YHC gave these fellas something to remember: 

    The THANG:

    WARMERAMA: 

    • Mosey loop around the Club House and circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom (with of course some 8-count badassery to please the masses)

    COP #1:

    • Mosey to the back field for a DIRTY MCDEUCE – BROMANCE STYLE
    • x4 rounds, x3 exercises each round, x12 reps per exercise
    • Partner Up
    • x12 Buddy WWII
    • x12 Booyah Merkins
    • x12 Buddy Squats
    • Wheelbarrow x20 yards between sides
    • Repeat for x4 total rounds

    COP #2:

    • Mosey around to opposing neighborhood, stopping intermittently for the Six
    • TRIPLE CHECK at the CAROUSEL (island in a culdesac across the way) 
    • P1 – Starfish Crunches
    • P2 – Sumo Jump Squats
    • P3 – Carousel Planks x20 paces around the curb before returning to switch

    COP #3:

    • Mosey back via the TUNNEL OF LOVE
    • Line up in BTTW while last man bear crawls to the front under PAX, avoiding the recently disposed condom
    • Repeato for all PAX to pass under

    COP #4:

    • Circle up road-side for PLT’s
    • x25 each, x2 sets

    Mosey BTTF:

    • 3 min of Mary and stretching

    COT:

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

    NMS:  YHC has been wanting to visit the Alamo for quite some time but has been committed to the weekly 3rd F on Mondays. Well my buddy JJ from WEAG got the DTH headlock during our FNG challenge month and texted me he wanted to try the Alamo. Blank Q sheet? Donzo! And he got the nickname “Meatball” after giving this answer for his favorite food. Haha, AWESOME nickname! Welcome bro. It is always a fun little challenge putting together a beatdown for an AO you’ve never visited, but the PAX today affirmed it was sufficiently painful. So proud of the Alamo PAX for setting an awesome example of doing things with the right spirit – it was a GREAT honor to lead you guys. But maybe next time don’t leave the gently used condom right where we’re bear crawling – eeww. What else should have I expected in the tunnel of love! SYITG, DTH

    Announcements (SEE SLACK!)

    • Tomorrow, don’t go to NoToll, instead come play ball behind Robius Elementary School
    • Every Monday, 3rd F Share&Prayer, at Starbucks off Huguenot&Robius
    • July 4th Convergence 7am at Dogwood
    • Next Sat (7/8) DTH on Q for 7-8am Rock&Roll men’s bootcamp followed by a kid-friendly School of Rock bootcamp. Bring your kids! Watermelon and Cookies on the playground after. 

  • Generous Girth, Bionic Bones, and 4th F Sharpshooters – these guys have it all!

    SOJ Takeover week was honored with 7 Circus Veterans humoring an SOJ Kettlebell novice. Here’s how these clowns did way more running than usual:

    The THANG:

    WARMERAMA: 

    • Mosey around the bus loop then circle up
    • Among so many fine vets of the gloom YHC completely forgot the usual Introduction, Welcome & Disclaimer
    • Variable IC Reps (+/- KB) to get the muscles warm top to bottom

    COP #1:

    • NATIVE AMERICAN CRUSADE
    • Line up and walk with hallelujah KB carried overhead, last man completes x5 KB swings then runs to the front
    • Transition to Lunges and last man doing x5 Around the Worlds
    • Transition to walking Curls and last man doing x5 Goblet Squats

    COP #2:

    • Line up on the end of the BBall Court for KB SUICIDES, x5 Rounds
    • Stop after each Round on the baseline for KB WWII’s (Sit&Press) counting down 5–>1

    COP #3: 

    • Circle up in the middle of the BBall court for a KB RING OF FIRE – Plank in a tight circle and pass a 35lb KB around the circle via Pull-Throughs, with each PAX completing a merkin following their pull-through
    • x5 Rounds passing clockwise
    • Recover to stretch a few seconds
    • x5 Rounds  passing counterclockwise

    COP #4:

    • Mosey over to the School Wall and assume Peoples Chair position
    • x5 KB Hoedowns IC
    • x10 KB Curls IC

    COP #5:

    • Mosey over to the big parking lot for a QUARTER POUNDER WITH CHEESE
    • “Sprint” out, complete reps at given distance, then Bernie back and await the SIX before starting next round
    • 25yd – x25 Pull-Through Merkins
    • 50yd – x50 Goblet Squats
    • 75yd – x75 Calf Raises w KB overhead
    • Audible to head BTTF

    Mosey BTTF:

    • Circle up for our last set of the Quarter Pounder – x100 Flutter Kicks (2-ct) while doing presses

    COT:

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

    NMS:  Haha, this crew has some AWESOME mumble chatter. Granted, the amount of bold and well aimed flatulence helps – lookin at you Atilla! YHC admittedly has very little KB experience and so the PAX reluctantly enjoyed a wee bit more Bootcamp movement than they usually incorporate. Gypsy at one point swapped KB’s with YHC, and it was noted that his handle girth was generous, perhaps “too much to easily handle”… but at least he left his other 60+ pound KB back at the truck. TClaps to Bluemoon posting on his day of surgery – he’s truly becoming the bionic man! Always a pleasure to see you guys – thank you for the honor to serve a little SOJ sweatfest love. SYITG, DTH

    Prayer Requests:

    • Bluemoon going for knee surgery TODAY
    • Gypsy still dealing with heart issues

  • The ULTIMATE Takeover

    Ultimate Frisbee at Heartbreak was a BLAST this morning with perfect 7v7 teams and White Snake taking laps on the track. With a final score of 5 to 5, and each scoring team “earning” x5 Burpees for every TD while the loser walked, here are the HIGHLIGHTS:

    • Labrat – best short throws (nobody was fast enough to catch the zingers he played long)
    • Gecko – stickiest hands, both catching and intercepting (LOVE this guy’s energy!)
    • Snuff – best TD catch (literally laid out flat and superman caught a speeding bullet in the very last second before it touched the ground – BOOM! …and yes, Labrat had an eyebrow raised)
    • DTH – credited for still having an extra gear, but won extra burpees and the “worst throw award” on the final Pull slung out of bounds
    • Tebow – hammer throw success!
    • Lighthouse – most missed TD’s and accompanying profanity (he was always there making the perfect TD run but never quite catching up with the pass)
    • Mariner – cleanest TD routes and effortless TD’s
    • Joey C – amazing effort for 99% of the game, but then couldn’t land the winning TD
    • White Snake – credited for the last catch of the game, and yet somehow, his only catch

    COT:

    • Counterama # 15
    • Namerama
    • Announcerama (see Comments)
    • YHC took the PAX out in Prayer

    NMS: Hey fellas, thanks so much for humoring the SOJ Takeover and posting decent numbers for a great game. Loved to finally meet Señor Frog who I’ve read so much about, and it was awesome energy today from Gecko who recently transplanted from the Carolinas. Much appreciation to Labrat for explaining the rules and keeping the bootcamp extra credit to a reasonable minimum. Respect to all the older gents getting after it today! Missed some of the West End regulars – where was HoneyDo and Handshake?! Maybe next time. SYITG, DTH

    Announcements (see SLACK!):

    • TODAY “Pigskin’s Buyin” 2nd F lunch at Firehouse Subs Innsbrook
    • SOJ Takeover – keep posting for more fun!
    • 6/21, 0500, Paddling the James
    • 6/27 – Gumbo’s Home Run Derby

    Prayer Requests:

    • Gecko mentioned the loss of a friend’s M to suicide. Life is precious brothers – may the Lord use us to stand in the gap and rescue folks to His Love. 

  • No Retreat!

    17 warriors for Jesus (including 8! FNG’s) attending the WEAG Men’s retreat escaped their tentsacks bright and early to shout NO RETREAT! into the perfect 70 sunrise on the James River. For your reading pleasure, here’s the instant replay on these heroes taking the hill of victory:

    The THANG:

    WARMERAMA: 

    • Mosey loop around the massive driveway circle and circle up overlooking the river
    • Welcome and a review of the F3 Mission, Core Principles, and Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    COP #1:

    • Mosey down to the dock
    • TRIPLE CHECK:
    • Squats, Incline Merkins, and moving partner  bear crawls the crazy-steep grass hill up to the house

    COP #2:

    • Line up at the bottom of the hill for a BATAAN DEATH MARCH with the PAX lunging up the hill 100 yards while last man completes x1 Burpee then sprints the the front

    COP #3:

    • MOSEYRAMA – variable movement exercises for 200 yards (bernie, shuffle, butt kickers, high knees, etc) with plenty of going back for the SIX 
    • Circle up for IC American Hammers & Flutters

    COP #4:

    • Mosey into the pine forrest with each PAX picking their own tree
    • x10 Hoedowns IC
    • x10 Dirty Hookups IC
    • x10 Donkey Kicks IC
    • Repeato for Round 2

    COP #5:

    • Mosey to the river overlook for PLT’s 
    • x20 reps each, x2 rounds

    Mosey BTTF:

    • x3 minutes of final reps & stretch

    COT:

    • Counterama # 17 (x8 FNG’s)
    • Namerama
    • YHC took the PAX out in Prayer

    NMS:  God provided these lads with an AWESOME retreat on the river, perfect weather, corn hole tournament, massive steaks off the grill, jet skiing and paddling on the James, some poolside worship, and of course a classic DTH sweatfest. Super fun to have a bunch of FNG’s come out, all pumped up to join F3RVA and post again soon. Ya’ll better watch out for Snap, Slider, and Spielberg – these teens are hungry! YHC has worked on Hangman for a looong time and he’ll be an awesome addition to our PAX. Also great to welcome a transplant from Tennesee F3 nicknamed Tebow who’s our church’s youth pastor. Always appreciate the stalwart support of F3 brothers like Draper, Chaplain, and Scrum who would post with YHC no matter the conditions or numbers. God is good all the time! SYITG, DTH

    Prayer Requests:

    • Recent school shooting
    • Canada wildfires
    • Virginia 
    • Ukraine

  • Back to School, you Filthy Animals!

    A small hoard of eager 2.0’s and exhausted Dad’s (20 total!) assembled following the Rock&Roll COT. With a handful of M’s on standby, here’s how we had some “fun”…

    The THANG:

    WARMERAMA: 

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

    COP #1:

    • ?WHO CAN CATCH THE Q? …mad scramble to tag YHC, then watch him terrifically wipe out in the wet grass…
    • Variable animal movements across grassy area (bear crawl, kangaroo hops, etc)

    COP #2:

    • Mosey to tennis court
    • CRABS & BEARS – like sharks and minnows but the crab walkers are in the middle truing to catch the bear crawlers as they traverse the court
    • Pro Tip – you’ll win if you just run instead of bear crawl! 

    COP #3:

    • Line up for BATAAN DEATH MARCH
    • Last man does 2 burpees while the rest of the PAX lunge walks
    • BERNIE second half of the way
    • Parking line hops OYO with the Q goving a slow 20 second countdown

    COP #4:

    • With a beach ball found in the bushes, split PAX on either side of the fence for a spontaneous game of BURPEE BALL
    • Like volleyball, with a burpee completed by the team who let’s the ball touch the ground or go out of bounds

    COP #5:

    • TRIPLE CHECK:
    • P1 – Swing Pumps
    • P2 – Incline Merkins
    • P3 – Run around picnic table and back

    COT:

    • Counterama # 20 (+2 tots not quite participating yet)
    • Namerama (x5 FNG’s)
    • YHC took the PAX out in Prayer
    • WATERMELON & COOKIES on the Playground

    NMS:  In the words of House Party “bro! that’s not a kid’s workout, that was a REAL workout!” Yes my friend – the name is Try Hard, remember? Haha. That was a great kick-off for the School of Rock and I expect we’ll have even more kids next time. Currently we’re scheduled for once a month at Rockwood Park but it would be GREAT if anyone wants to put on another F3 event for the kids this summer like a hike or river float – just holler and we’ll get it set up! SYITG, DTH

  • 24 Studs, 1 Condom

    The magnetic appeal of riding the DTH pain train gathered the masses at Rockwood Park including two more FNG’s headlocked from YHC’s Peds practice. Truly sunny and 70, and narrowly dodging a slippery used condom, here follows the ground and pound endured by these warriors:

    The THANG:

    WARMERAMA: 

    • Circle up on the basketball court
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom
    • BRING SALLY UP – Merkins for every Up/Down, otherwise plank jacks for duration of the 3:24 song (total x30 merkins)

    COP #1:

    • Mosey over to the playground
    • TRIPLE CHECK:
    • P1 – Dirty Hookups onto the Picnic Table seat benches
    • P2 – Lt Dan’s
    • P3 – Runs 40 yards around telephone pole and back

    COP #2:

    • Mosey to a grassy area and circle up
    • THUNDERSTRUCK:  For every “Thunderstruck/Thunder” do a burpee otherwise SSH’s the entirety of the 4:53 song
    • Total of x32 burpees!

    COP #4:

    • Line up on the side of the parking lot
    • Partner up to WHEELBARROW across the 75 yard parking lot and back, alternating as needed

    COP #5:

    • Mosey to the bath house
    • WALL WORK:
    • Hoedowns x15 IC
    • Dirty Hookups x10 IC each side

    COP #6:

    • Mosey to the grassy hill
    • Partner up for a DORA
    • x100 Chuck Norris Merkins
    • x200 Dips
    • x300 Leg Lifts (audible called after 100 leg lifts to complete rest of count via 2-ct flutter kicks)
    • Moving partner Bernie’s up hill and Bunny Hops down stairs to then switch off

    COP #7:

    • Mosey back over to the large parking lot
    • FOUR CORNERS:
    • x10 Ball Dippers (2-ct)
    • x20 Werkins
    • x30 Heels to Heaven
    • x40 Smurf Jacks

    Mosey BTTF:

    • American Hammers IC
    • Oblique LBC’s ea side IC
    • Stretching

    COT:

    • Counterama #24 (+2 FNG’s)
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  THIS…WAS…EPIC!!! What an awesome group’ to welcome a couple great men to our brotherhood. Peter Dybas and Matt Anderson are the latest recruits from YHC’s Peds practice, both awesome dads, and now members of the best band of brothers in RVA! Peter is an absolute athletic stud from Poland and was nicknamed “Pierogi”, and Matt majored in Animal Science and manages an Animal Hospital, hence “Ace Ventura”. Also welcomed back Mayhem and Drumstick for their second workouts, and Bennie is all-in posting multiple times in the last week, completed F2L, AND he brought his awesome kids to the School of Rock workout following. This AO is on FIRE and it’s only getting better – MANY thanks to the veteran SOJ PAX continuing to post and headlock guys. Truly humbled to serve you guys, SYITG, DTH

    “Discipline is choosing between what you want now and what you want most.” Abraham Lincoln

    Announcements (SEE SLACK!)

    • Every MONDAY at Starbucks starting 0530 we’re having some SOJ coffee and share/prayer time. (Starbucks at intersection of Huguenot and Robius)
    • HAPPY HOUR Next Friday (6/9) at Diamond Billiards after work (5-9pm) – bring any ideas you have to share for new SOJ initiatives (service projects, hangouts, CSAUP’s, etc)
    • SOJ TAKEOVER June 11-17
    • Summer Tour – see Slack for parameters

  • DTH Download

    10 SOJ studs posted to The Forge including one daring FNG, and DTH provided the following beach season readiness program:

    WARMERAMA:

    • Slaughter Start with BEARPEES to the end of the lot and circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom
    • Between usual warm-up reps, PAX directed to get up&down the nearby grassy knoll with variable movements (bear crawl up then crawl bear down, inchworm up then jog down, bernie up then jog down)

    THE THANG:

    • Mosey down to find access declined to the turf football field …audible called to continue on to the culdesac
    • REVERSO DIME POUNDER:
    • Run 100 yards, complete x100 reps LBC’s then Bernie Back to start
    • Run 90 yards, x90 Calf-raises, Bernie
    • … x80 Flutters (2-ct)
    • … x70 Shoulder Taps
    • … x60 Sumo Squats
    • … x50 Crunchy Frogs
    • … x40 Ball-Dippers (2-ct)
    • … x30 WWII’s
    • … x20 DiveBombers
    • … x10 Burpees

    BTTF:

    • En route stop for PAX to complete x10 DR.W’s in cadence (you’re welcome Last Call)
    • Front runners on stink hill circle back on the six
    • Circle up for Opus x10 IC, Boat/Canoe variations, and close out time with Am.Ham’s

    COT:

    • Counterama # 10
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  Awesome group of Forge regulars this morning started the sarcastic grumble chatter early with the slaughter start Bearpees, but settled in quickly to the “more than just a warm-up” warmerama. FNG Nick Holmstedt from DTH’s church did a solid job keeping up and even held back the merlot at the end! He’s a software developer, so welcome Malware! Always a pleasure to lead the the finest PAX in all RVA. SYITG! ~DTH

    Announcements (SEE SLACK!)

    • TODAY at Rusty Taco in Midlo we have a 2nd F SOJ Lunch starting around 11:45
    • TOMORROW at Satan’s Hill, Purple Rain os hosting his VQ 
    • MONDAY come out for the Convergence, 7-8am at Tredagger
    • Next TUE we have Rosie serving coffee after NoToll
    • Sign up for SOJ Takeover
    • Summer Tour

    Prayer Requests:

    • Rosie’s father-in-law, recovering from various ailments in the hospital