Author: Dr Tryhard

  • the beginning of change…

    Where two or more are gathered…great things can happen. Big Rig joined YHC for a few loops around Rockwood and inspecting the new baseball turf fields while discussing deep matters of life change. The beginning of change is recognizing something needs improving. We all have blind spots and sometimes the things we most need to change we can’t see ourselves without the insights of a loving brother. YHC is thankful for Big Rig and so many others who have shown up, led by example, and earned a seat at the accountability table. We are stronger together brothers. Yours AYE! ~DTH

    “Carry each other’s burdens, and in this way you will fulfill the law of Christ.”

    ‭‭Galatians‬ ‭6‬:‭2‬

  • The ‘ol NG gonna whoop ya!

    A salty dozen Forge vets truly embraced the suck this morning taking on the New Glory challenge. Their venerable Q threw down the gauntlet that completing three rounds in 30 minutes is the gold standard for badass fitness level, and these HIM’s showed UP! 

    The THANG: 

    WARMERAMA: 

    • Mosey loop around the New Glory course to review the expected exercises
    • Circle up at the flag for a brief warm up and stretch to get the body fully limbered up

    THE NEW GLORY:

    • The Forge’s own semi-regular fitness litmus test, to provide PAX the opportunity to monitor their individual physical progress
    • Timeframe: 30 minutes
    • Style: BEST form possible, You vs YOU!
    • THE CIRCUIT:
    • Starting point at the Shovel Flag
    • 0540 STARTING BELL
    • #1:  Complete x10 Burpees at the flag
    • #2-5:  Run down S.Coleman Rd to the Handicap Ramp, stopping at each light pole (x4 poles total on the right side) to complete x5 Hand-release Merkins
    • #6:  Bear Crawl halfway up the Ramp
    • #7:  Lunge walk to the end gate
    • #8:  Complete x20 Jerkins on the Rails
    • Run up Mount Chaplain, stopping at each new paved landing to complete assigned exercise…
    • #9 (Level 1):  x5 Burpees
    • #10 (Level 2): x10 Ball Dippers (2-ct)
    • #11 (Level 3): x15 Heels-2-Heaven
    • #12 (Level 4): x20 Squats
    • #13 (Level 5:) x25 Mtn Climbers (2-ct)
    • #14:  At the top of Mt Chaplain, complete x30 WWII’s, then run BTTF to begin the next Round 
    • THE GOAL: Complete as many circuit rounds as physically possible with good form until time is called at 0610.
    • NEW GLORY completion points have been posted on the F3RVA Challenge Spreadsheet, where PAX can review progress over the years! Link HERE:  https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/edit?usp=drivesdk

    INDIVIDUAL STATS FOR TODAY:

    Doozy – 3.1

    AFB – 2.5

    Dookie – 3.0

    Snuff – 3.0

    Machismo – 3.3

    L Woods – 3.0

    Chaplain – 3.0

    Dealer – 3.1

    Tin Man – 3.0

    Singer – 2.10

    Salt Lick – 2.10

    DTH – 3.4

    COT:

    • Counterama # 12
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    NMS:  Amazing effort by the PAX today with more HIM’s reaching the 3.0 goal than ever before! Unclear whether the Forge PAX fitness level is just that much better over the years, or if the badass gauntlet thrown out by YHC inspired some extra push, but either way WELL DONE FELLAS! Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Monthly: Breaking Bread, Bridge
    • 10/25 Smoketree Zombie Run
    • 11/3 Launch HUGE BELLS (new KB AO at Forge location)
    • 11/23 Alamo Chili Cookoff
    • 12/6 Father Daughter Dance

  • Into the Unknown Doubles the AO!

    A trio of wilderness explorers decided The Crossing AO had more to discover than was previously known. After a brief warmup, their fearless Q led a run on a hidden gem of a woods trail adjacent to the upper field. The abbs were then thoroughly tested through a number of reps IC in the field. Again launching into the unknown, risking life limb and chiggers, the PAX hurtled down into the pond, to find it dry, and forged their way back out into the lower parking lot. YHC led a brief but thorough F3 Revieworama in elbow plank followed by carousel plank walks around two islands. The PAX again ran off into the unknown finding a narrow trail among the bushes that led back to the power line clearing. The PAX bear crawled to the tower then completed pull-ups and jerkins on the metal structure. A triple check seemed perfectly in order, and while a runner ran a loop the other two completed Monkey Humpers and Heels to Heaven. A pair of fenced K9’s nearby wildly cheered on our efforts the entire time. The PAX continued down the power line clearing and cut into a culdesac to the left (West) only to then discover a beautifully long and painful Love Hill. Chaplain was speechless until he exclaimed YHC had quite suddenly an unexpectedly double the size of The Crossing AO. High fives all around. The PAX ran down to the bottom of the road where it met with Parham and then returned to the top via run and Bernie. We continued BTTF with some bear crawls and lunges en route, and enjoyed a core burning 4 minutes of Mary at the flag to finish the time. New Level UNLOCKED! Yours AYE, DTH

    COT:

    • Counterama # 3
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    Announcements (SEE SLACK!)

    • Monthly: Breaking Bread, Bridge
    • 10/25 Smoketree Zombie Run
    • 11/3 Launch HUGE BELLS (new KB AO at Forge location)
    • 11/23 Alamo Chili Cookoff
    • 12/6 Father Daughter Dance

  • Breaking New Ground

    The Ruckhenge ShieldLock adventured into new areas around the AO, sharing the pleasure of shouldering a log, stopping at every culdesac and turnaround for variable reps, and chatting about all manner of things, not least of which was the latest chapter of the Atomic Habits book we are reading. Essentially, your environment provides cues which trigger your habits – so, change your environment to support/simplify the habits you are working toward while reducing visibility/accessibility of those habits you are trying to remove. Simple, but true. Thank you gentlemen for permitting me the honor of leading you this morning. Yours AYE! ~DTH

  • 16 Gloom Cats Meowing at the Full Moon

    A solid band of brothers converged to welcome an uprange Q and a local FNG. Here’s how these 16 gloom cats toured the spooky streets of Rountrey, meowing probably too loudly for the sleeping populace. 

    The THANG: 

    WARMERAMA: 

    • Mosey to the end of the lot and circle up
    • Welcome & Disclaimer
    • A wide selection of excellent Warm-up Reps IC broadening the minds of many newer PAX – yes, there IS more to F3!

    CULDESAC CIRCUIT:

    • Mosey around the hood (maybe 1.6 miles), stopping at x7 culdesacs, with the PAX completing the following at each stop OYO:
    • x5 Burpees 
    • x10 Jump Squats
    • x15 WWII’s

    ALONG THE WAY:

    • The PAX honored the Credo and stopped periodically to ensure the SIX wasn’t left behind
    • At one midway stop, the PAX were guided to complete Broad Jump Herpees
    • Also there were a few uphill slopes by which the PAX ascended via Bernie Sanders

    Mosey BTTF:

    • Elbow Plank for Review of the F3 Mission, Core Principles, and Credo
    • SIX MINS OF MARY – again, widely variable reps wowing the novice minds of many a young PAX

    COT:

    • Counterama # 16
    • Namerama – welcome DR MEOW
    • Announcerama (see Below)
    • BOM Prayer – Heist 2.0 Max, the death of Brady’s daughter, some back injuries

    NMS:  How many times does it take to EH a guy into F3 who you’ve known for many years? Well, in the case of my Pediatrician colleague Dr Mason, it’s been too many to count. But today was the day! And once he gave the HC last week, YHC jumped on the Q sheet to ensure a high quality beatdown welcome party. Today’s routine was a fun patchwork of many different exercises, easily modifiable, and simple to keep the PAX together regardless of fitness level. This was evident based on how chatty the PAX were, but YHC can attest completing all the exercises as directed was a wonderful sweatfest. Dr Mason lives a few doors down from the Rountrey Clubhouse but since that name was already taken, we went with his license plate moniker “DR MEOW” – so named for his love for cats. Ya’ll can imagine some other quite derogatory options were suggested. This was YHC’s THIRD FNG within the last week, probably just a combination of determination and lovely weather – BUT the encouragement to you all is to KEEP ASKING those guys in your circles – you never know when they’ll finally say yes. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Monthly: Breaking Bread, Bridge
    • 10/25 Smoketree Zombie Run
    • ?1st weekend in Dec – Alamo Chili Cookoff

  • Ravaging the Archives for Blues Clues

    The Crossing regulars welcomed the latest FNG-de-DTH in style, taking to the lush upper field for a fun ride down memory lane. Many a reader will be hard pressed to remember the last time they experienced these Exicon relics, if ever. Please take notes and share the love with your own PAX. 

    The THANG: 

    WARMERAMA: 

    • Mosey back to the field and circle up
    • Jesus Beats Remix starring Forrest Frank
    • Welcome & Disclaimer
    • Warm-up Reps IC – including a few throw-back oldies

    COP #1:

    • Partner up for B.O.M.B.S.
    • Teams complete (like a Dora) the following cumulative reps while alternating a run down the field and back
    • x25 Burpees
    • x50 Overhead Press holding Low Squat
    • x75 Merkins
    • x100 Big Boy Sit-ups (WWII’s)
    • x125 Squats

    F3 PLANKORAMA REVIEW – The Mission

    COP #2:

    • Line up for SHE HATE ME
    • PAX traverse the field via 20 lunges, stopping for x10 Groiners and x10 Merkins from one end to other (two reps down and two back)

    F3 PLANKORAMA REVIEW – x5 Core P’s

    COP #3:

    • Circle up for THE CIRCLEBURP
    • Pass a burpee around the circle while rest of PAX are completing a given exercise
    • x5 Rounds – Al Gore, SSH’s, Lunges, Shoulder Taps, Flutters

    F3 PLANKORAMA REVIEW – The Credo

    COP #4:

    • Line up behind DTH for The BATAAN DEATH MARCH
    • PAX Lunge walk while last man completes x3 burpees and runs to the front
    • Down the field and back for all PAX to have a turn

    COP #5:

    • Circle up on your SIX with heads at the center for GUANTANIMO
    • PAX jump up in succession to run around the circle either tossing legs up or throwing them down, while supine PAX keep the legs straight and off the ground
    • 2+ rounds completed

    Mosey BTTF for a few extra reps and COT:

    • Counterama # 7
    • Namerama – welcome BLUES CLUES!
    • Announcerama (see Below)
    • BOM Prayer

    NMS:  Beautiful weather for a bootcamp, keeping the PAX localized to the field for the sake of a few Clydesdales and a quickly-exhausted FNG. Big welcome to Jeremiah Blue, nicknamed BLUES CLUES! He’s been a faithful brother in YHC’s Bible study since recently accepting Jesus as Lord and Savior. Let’s pray he keeps seeking the fitness, both physical and spiritual! Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Iron Pax at Timberwolf & Lumberyard
    • Monthly: Breaking Bread, Bridge
    • 10/2 NOS Meeting, 8pm at DTH’s
    • 10/3-5 GrowRuck in Cary NC
    • 10/4 Handicap Ramp Build (see Gomer)

  • Winning = 2 pounds and 1 year lighter

    Seven ruck studs embraced a cool morning to celebrate OC’s successful weight and age loss program. The secret to his success is simply believing he is a year older than he actually is for a while, and then DK reveals the best birthday present possible – “bro, you’re turning 49, not 50…” 

    The THANG: 

    YHC set an EMOM timer to go off every 5 minutes at which point all PAX stop rucking to complete x3 Burpees (ruck packs ON), and the #60 sandbag is passed to another HIM. 

    The PAX completed three loops around the Stony Point Business Complex, and stopped a couple times at the patio area outside Gelati Celesti for variable core reps and review of the F3 Mission, Core Principles, and Credo. 

    Variable mumble chatter included, but was not limited to, advice on how to survive Grow Ruck, making and breaking good and bad habits, and the weather. We enjoyed a lovely coffeerama at Einstein afterwards discussing chapter 3 of “Atomic Habits” and the PAX was fully satisfied with all three F’s being honored. 

    Yours AYE! ~DTH

    COT:

    • Counterama # 7
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    Announcements (SEE SLACK!)

    • Iron Pax at Timberwolf & Lumberyard
    • Monthly: Breaking Bread, Bridge
    • 10/2 NOS Meeting, 8pm at DTH’s
    • 10/3-5 GrowRuck in Cary NC
    • 10/4 Handicap Ramp Build (see Gomer)

  • Seven Sweatfest Years

    A robust PAX of 18 celebrants posted to the Forge in support of DTH completing Seven Years in F3. Their reward for posting was, as expected, a one of a kind ride on the pain train mixing pure sweatfest brutality with a theme of sevens, a nice tour of the AO, lovely background beats to keep the energy flowing, and generating a little Garmin sketch with our movements. Here’s to seven years! 

    The THANG: 

    WARMERAMA: 

    • Mosey over in front of the school and circle up
    • Welcome & Disclaimer
    • Warm-up Reps (always x7 reps IC)

    SEVEN OF DIAMONDS:

    • Stops for the usual ascending/descending  reps were seemingly random, but in fact drew out a Garmin image shown below
    • x7 Burpees at 4 Points
    • x14 WWII at 4 Points
    • x21 Ball Dippers at 4 Points
    • x28 LBC’s at 4 Points
    • x21 Sumo Squats at 4 Points
    • x14 Hand Release Merkins at 4 Points
    • x7 Burpees at 4 Points
    • Mosey BTTF

    SEVEN MINUTES OF MARY:

    • Variable core reps IC usually to some number divisible by seven

    COT:

    • Counterama # 18
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    NMS:  Whew! First time in a while YHC felt the bile rising and a little light headed as we concluded the Seven of Diamonds. Appeared all PAX present were soaked with sweat and the mumble chatter had died about half way through the sets, hence the confidence in this sweatfest making into the F3RVA annals of all time toughest beatdowns… well, maybe under the subsection of anniversary workouts, within the chapter of DTH… Haha, anyway, thank you to Beaver and Choo Choo coming all the way out from New Kent, and Handshake/SF/Gaudi coming down from the West End. Very much appreciate all you guys! Seven years down, 37 to go? AYE! ~DTH

    Announcements (SEE SLACK!)

    • Iron Pax at Timberwolf & Lumberyard
    • Monthly: Breaking Bread, Bridge
    • 9/26 Night Ruck CSAUP
    • 10/2 NOS Meeting, 8pm at DTH’s
    • 10/3-5 GrowRuck in Cary NC

  • Randorama

    5 moist studs of the 6pm mist chose The Crossing over comfort and did whatever came to the Q’s mind, as follows:

    The THANG: 

    WARMERAMA: 

    • HP kicked off the warmup reps while the Q arrived a few minutes delayed due to traffic
    • YHC takes over with IC reps of The Opus, Squat Walkers, and a variety of other fine reps to get the PAX warm
    • Mosey the Annex Lot and circle up on the dewy shovel flag mound – absent the SF as YHC arrived late
    • Elbow Plank for a painfully slow review of the F3 Mission, Credo, and 5 Core Principles 

    MOSEYRAMA:

    • YHC felt like running but with widely variable PAX speeds, we did short distance bursts with front runners holding People’s Chair for the SIX, making it around the to other races end of the church

    RANDO REPS ON CURB COP:

    • The Riverdance (alternative steps on curb) x100 2-count reps OYO
    • Stilettos (squats w heels up on curb) x30 reps OYO

    DORA 1-2-3:

    • Partner up (3 and 2) to complete x100 Merkins, x200 Squats, and x300 LBC’s
    • Moving partner bear crawls the hill and crawl bears back down

    MOSEYRAMA:

    • Again some running intervals, with front runners doing variable reps, or planks, or people’s chair awaiting the SIX

    BTTF for COT:

    • Counterama # 5
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    NMS:  Special encouragement awarded to our newer PAX Reacher and Johnny 5 who are pushing hard and getting better every post. Also shared some truth bombs about the simplicity of stepping up to VQ. Appreciated the fine misty rain for today’s Q – really had me in a high spirit to be out in the elements. Thank you guys for permitting me the honor. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Iron Pax at Timberwolf & Lumberyard
    • Monthly: Breaking Bread, Bridge
    • 9/20 F3RVA Convergence, 0630 Dogpile
    • 9/26 Night Ruck CSAUP
    • 10/2 NOS Meeting, 8pm at DTH’s
    • 10/3-5 GrowRuck in Cary NC

  • The Hatchet

    A platoon of seven HIM’s buried the hatchet into a 3 mile ruck where we explored Bon Iron, went off road, walked the railroad tracks a ways, jumped off tracks and onto a surprise trail, then off trail and over creeks, up hill and down dale, and once back on the roads of Bon Air, we concluded with a neighborhood loop. Our beloved 60 pound sandbag was shared around during the ruck, but the real highlight was coffeerama afterwards discussing the first chapter of Atomic Habits at Einstein Bagels. So let’s go ahead and throw out every idea of setting goals and press into what it means to change our day to day systems. 1% at a time will eventually pay big dividends. Yours AYE! ~DTH

    TRUTH BOMB:  God doesn’t want to deliver us from life’s problems. He wants to DEVELOP us as He walks with us THROUGH life’s problems!