Author: Dr Tryhard

  • Ghosty AMRAPs

    Seven HIMs came out for the first Crossing that started out sunny in a long while. 

    Warm-up: Arm circles; side straddle hops; Ukrainian soldiers; quick sun salutation yoga flow. 

    Primary workout consisted of four minute AMRAPs. Mosy to first station and divide into two groups. Group one does air squats, jump squats, and donkey kicks. Group two does knee to opposite elbow and running. After a minute of rest switch groups. 

    More mosy. Then Group one does dips and speedskaters. Group two does broad jumps, sit ups, and runs back to their start point. Switch groups. 

    Final mosy to the final AMRAP, where everyone does Muricans, Russian twists, and a bit more running. 

    All survived. ~YHC, Ghostbuster

  • Quad Potato

    Four beatdown enthusiasts converged at the Crossing having just heard Broadway was no longer able to Q, so YHC offered up a Warmerama and then hot potato. Of one accord, the PAX achieved beatdown glory in the following manner:

    The THANG: 

    DTH – EXTENDED WARMERAMA: 

    • Mosey loop
    • Bernie loop
    • Circle up, Welcome, Disclaimer
    • Warm-up Reps IC including jump squats, don quixotes, ukranian soldiers, and imperial squat walkers
    • LIFO FIGO arrives and the PAX embraces a “no man left behind” redo
    • Mosey loop
    • Bernie loop
    • Circle up, Welcome, Disclaimer
    • Warm-up Reps IC the opus, DQ’s, smurf jacks, tempo merkins, ranger merkins, dancing bears, crab cakes, WWII’s, cross-X crunches, heels to heaven, oblique LBC’s each side, and high flutters
    • Stretch

    CHAPLAIN’s QUAD CHECK:

    • Mosey down to the wall
    • PAX-1 jumping wall slappers
    • PAX-2 Wallabama Prom Dates
    • PAX-3 donkey kicks
    • PAX-4 timer runs distance and back

    BIRD MAN 4-CORNERS:

    • Mosey to back lot
    • x20 Merkins
    • x25 Carolina Dry Docks
    • x30 WWII’s
    • x35 Squats

    FIGO FINALE:

    • Indian run BTTF
    • Circle up for variable core reps
    • Down lot via butt kickers
    • Return via High knees
    • Other reps and stretch to finish 

    COT:

    • Counterama # 4
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer – lifted up Chaplain’s son Jake with a bad concussion

    NMS:  This was a high rep, high energy, fantastic fat burner of a beatdown. Well done on the hot potato gents. Twas savored with relish. We’ll catch Broadway for another Q soon. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Weekly Forge Coffee + QSource
    • 3/7 10am Latinos Food Bank
    • 3/7 NOS OTB RUCK 
    • Monthly: Breaking Bread, Bridge
    • SEPT 26 GROW RUCK!

  • Low Hanging Pearls

    • 0420 – Our Q Rodeo Clown out sick
    • Machinehead Virgin Rucker coming in hot at *0500* swings on the spare ruck
    • The other virgin ruckers are YHC’s brand spankin new F3 Ruck boots, currently 50% off for those interested
    • YHC has a former favorite route in mind
    • Mumble chatter strong and the pace quick as we pass Huguenot Road
    • Regaling Florida Keys escapades
    • Into the hood and circle up to remind PAX (Machinehead) that hyena level laughter might garner unwanted neighborly firearm practice as we skirt the dead-end culdesac into the Bon Air woods
    • Damp ground, glowing deer eyes, creek hopping, down hill, cross trail, and up again to the railroad tracks
    • New ruck boots fairing quite well
    • EH Machinehead to join the growing number (SEVEN!) of NOS HIM’s registered for GrowRuck in September
    • The long McRae climb, including a brief shuffle run
    • Is sex even worth it if she isn’t enjoying it?!
    • BTTF at 0600 on the nose
    • “How did I even get it in there?!” – YHC produced a USMC K-Bar to cut away Machinehead’s borrowed knotted ruck waste belt – I’ll fix that later
    • COT Counterama #5
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer – specially thinking of Dealer’s dad Stephen with early forces retirement decisions, and Bromance’s FIL Jeff with recent blindness challenges
    • Einstein actually staffed and open
    • EPITAPH discussion – Integrity, Character, Jesus, Leave Right, Legacy
    • Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Weekly Forge Coffee + QSource
    • 3/7 10am Latinos Food Bank
    • 3/7 NOS OTB RUCK (w dinner at GALLEY)
    • Monthly: Breaking Bread, Bridge
    • SEPT 26 GROW RUCK!

    https://event.freedom-ops.fit/gte-74

  • MAGA Clickbait, The Passion of Rossi, and more wood than you can handle….

    Twas a warm rainy dusk that YHC found himself alone at The Crossing questioning whether the solo glory would be his to earn, or if perhaps the emotional headlock of true brotherhood would win the day. Then, the unmistakable mean mean stride of Chaplain crossing the glistening hardtop caught YHC’s eyes and heart. Piercing the rainy gloom he cried “YYYAAAAHHHHHRRRRGGGG” – a true warrior’s battle cry defying the very gods of rain and thunder, and YHC knew, he was not alone to honor the Credo this night! Rain or shine, this PAX of two was bound for greatness. 

    The THANG: 

    QUAD-WARM -RAMA: 

    • 1800 hit, and the daring duo made a handsome mosey lap to then circle up for a simple warmerama with stretching and reps
    • Headlights… FIGO inbound with M and 2.0’s, so the 2-PAX moseyed to the front of the church, and hallooed our #3 
    • BTTF and circle up for more stretching and reps
    • Headlights…. HOUSE PARTY enters the scene, and it’s like a halo of light around the mountain of a man from the rain-shine
    • Another mosey in honor of #4, followed by a few IC reps and stretches
    • Welcome & Disclaimer
    • Will we spend the entire evening welcoming LIFO PAX or actually launch into COP’s?!? 

    COP #1:

    • MAKE AMERICA HEALTHY AGAIN (MAHA) – The PETE & BOBBY CHALLENGE
    • Pete Hegseth and RFK Jr have issued a fitness challenge to America – complete x50 pullups and x100 pushups within 10 minutes, doing so with excellent form
    • CHAPLAIN and YHC accepted the challenge while HOUSE and FIGO alternated Burpees with Runs
    • Challenge CONQUERED by the 7 MIN mark, and that with the distraction of our 5th PAX member, and FNG, arriving. (He joined House & Figo for their burpee-palooza.)
    • FYI – Apparently completing the MAHA P&B challenge within 5-6min is the high bar goal to aim for. 

    COP #2: 

    • MARY – PAX enjoyed about 6min lying in the rain water doing Flutters, APD’s, Heels to Heaven, and more

    COP #3:

    • HOMING THE POLES
    • The PAX were directed to the back field where they found REACHER’s x7 telephone pole segments lined up and ready to go for a walk
    • YHC + Figo/FNG carried the single long 12’ pole while Chap and House wrestled a massively girthed 6’ segment on their shoulders
    • Circumnavigate the back field, complete shoulder press reps, and the place the logs onto a log platform YHC had prepped
    • Run back around the field and shoulder the next poles – TClaps to House taking his own pole single-handed while to other 2-PAX each shared a log to carry around the field to the pile, then run back
    • Final round – x3 on a heavy one, x2 on the other, walk around the field, pole curls IC, then stack em up with the others

    COP #4:

    • VARIABLE MOVEMENTS
    • PAX exit the field and traverse the Annex lot alternating Bear Crawl with Lunges
    • Line up on the sloped lot for sprints
    • 50% down
    • 100% to the top
    • 50% down
    • 100% BERNIE to the top
    • 75% down
    • 75% karaoke to the top
    • maybe other iterations…

    Mosey BTTF:

    • PLANKORAMA REVIEW – the F3 Mission, x5 Core Principles, and Credo

    COT:

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

    NMS:  YHC wasn’t expecting a steady rain this evening, and honestly wasn’t sure if anyone would show. Nobody had signed up for the Q by the afternoon but as YHC is closing in on 500 officially documented Q’s, no reason to slow the roll. Needless to say it was entertaining to complete multiple warmeramas for each late-arriving PAX, and then the kicker of an FNG was awesome! That makes TWO FNG’s in one day after “STAG” joined the Ruckhenge PAX this morning. YHC takes no credit expect to have influenced the headlockers to EH as they should. “ROSSI” is the name of a famous motorcycle expert revered by our FNG “Johan” (from Venezuela) who is a coworker and friend of FIGO and has been playing indoor futsol on Monday nights with us at WEAG. He was over the moon to be welcomed into F3 and can’t wait to be back! Super grateful to be a part of all this. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Weekly Forge Coffee + QSource
    • 2/21 Part 2 of Frozen Triangle
    • 3/7 10am Latinos Food Bank
    • 3/7 NOS OTB RUCK 
    • Monthly: Breaking Bread, Bridge
    • SEPT 26 GROW RUCK!

  • not all who wander are lost

    The balmy gloom of Larus (aka Lazarus) Park welcomed a 10 PAX of ruck lovers to trail blaze some new ground and enjoy a wide range of topics on our 3 mile jaunt, some off trail, some on. Sandy (60#) accompanied our adventures and was shared among YHC, L Woods, Sable, and Snip. Our FNG for this morning is Snip’s brother in law who enjoys bourbon and will be hiking 47 peaks with Snip this summer – welcome STAG! Great discussion at Einstein after including the concept of a Shield Lock. Snip’s apt summary was that a man on his own is a danger to himself and others. Until next time brothers. Yours AYE! ~DTH

  • Nine of Hearts

    After an unseasonably long hiatus from Rockwood, YHC returned on bended knee, a dozen red roses in hand (frozen solid given the 20 degree temps) and asked the PAX “Will you be mine?!” Here’s how they said… YES! 

    The THANG: 

    WARMERAMA:

    • Step onto the BBall Court and circle up
    • Random collection of OYO exercises called while listening to YOU MAKE MY DREAMS COME TRUE by Hall&Oats
    • Welcome & Disclaimer
    • Next up in the Musical Warmerama – I BELIEVE IN A THING CALLED LOVE – SSH’s to the beat, with a Burpee for every “I believe in a thing called love”, and deeply sensual lunges for “Touching You, Touching me”
    • Foreplay’s over, let’s GO!

    COP #1:

    • Mosey around the traffic loop back to the big parking lot
    • BROMANCE 4-CORNERS, with a nod to our hard working ladies of the night (AKA, Prostitute Style)
    • Partner up with your favorite gigalo to conquer these reps, bro code all the way
    • x10 Booyah Merkins
    • x20 Bromance Squats (back to back)
    • x30 Leg Fencing (x15 ea way)
    • x40 Yards of WheelBarrow each

    COP #2:

    • Continue mosey around traffic loop and stop near the nature center
    • Hit play on LOVE SHACK – Flutter Kicks to the Beat, Alabama Prom Date for every “Love Shack” …modify to other core reps as needed for this ridiculously long version of the song

    COP #3:

    • Continue mosey around traffic loop and step up onto soft new field to line up in plank for TUNNEL OF LOVE – x3 rounds through the tunnel listening to the horrendous Justin Timberlake song SEXY BACK

    COP #4: 

    • Continue mosey around loop and circle up in the well fertilized turf adjacent the dog park
    • Partner up for Buddy WWII’s, ankles locked and high fiving at the top, while playing LET’s GET IT ON
    • Switch to PLT’s for second half of song

    COP #5:

    • Mosey around loop BTTF
    • Circle up and play AIN’T NO MOUNTAIN HIGH ENOUGH 
    • Mountain Climbers to the Beat, Merkin for every “Mountain” or “Baby”
    • 3 MIN’s of stretching to close time

    COT:

    • Counterama # 9
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    NMS:  Chilly morning for a ruck & bootcamp combo-Q but YHC was thankful for an awesome group of brothers to share it with. L Woods supposedly slept in and missed Bon Iron, but YHC saw right through this facade to the deeply loyal DTH-love. Yes L, I will be yours. 🙂  The PAX were duly appreciative of the Valentines-themed songs, and YHC confessed plagiarism of a 2020 DTH Valentines Q at NoToll. This stuff is too good to only ever do once. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Weekly Forge Coffee + QSource
    • 2/21 Part 2 of Frozen Triangle
    • 3/7 10am Latinos Food Bank
    • 3/7 NOS OTB RUCK 
    • Monthly: Breaking Bread, Bridge
    • SEPT 26 GROW RUCK!

  • I LOVE YOU

    A frosty foursome gathered for the Valentine’s Rockwood Ruck and enjoyed 3 miles of solid bromantic conversation. We also toyed with a little Garmin spelling bee, and won first place!  (see Slack for Garmin image)  

    It is true my beloved F3RVA PAX, I love you. Yes, ALL of you (whether or not you like it).  But I’m truly thankful to have reciprocated love from so many of you. F3 is a powerfully unique brotherhood, but like everything else in life, you’ll reap what you sow. Keep pushing past the status quo – iron sharpens iron. ~DTH

  • implements of woe

    Q planted the shovel into handy ice mound on the South side of the AO. PAX rolled in, some on time, others LIFO. Variable movements. No reps called in cadence. Eventually a disclaimer and stretching. Implements of Woe conveniently planted adjacent to the Q’s truck – 50# ruck (thx Snip), 40# ruck, 30# ruck, 30#KB, and the mobile pull-up station. PAX moved between completing OYO reps (modify to whatever, however, just keep moving) with various other movement breaks and a DORA to eat time and break from the Woe. Temps dropping. Steaming HIM’s forged in pain and endurance. Deeply good to have Figo back in the mix. Gratitude shared and a perspective that sometimes a closed door is God’s loving way to show us the path He wants us to go. He is good all the time. Yours AYE! ~DTH

    COT:

    • Counterama # 6
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    Announcements (SEE SLACK!)

    • Weekly Forge Coffee + QSource
    • 2/7 Frozen Triangle
    • 3/7 NOS OTB RUCK 
    • Monthly: Breaking Bread, Bridge
    • SEPT 26 GROW RUCK!

  • HB#14: All Hail Heavy Bells!

    Six iron wielding luge riders braved subzero temps and breakneck ice to start the week off with a nod to Rod. Bottom line: Everest has nothing on Mt Chaplain. Here’s banana shenanigans for ya:

    The THANG: 

    WARMERAMA: 

    • Mosey lap WITH bells and circle up
    • Welcome & Disclaimer
    • PLAY “Heavy Bells” by RVA’s own J.Roddy Walston and the Business (3:53). For the duration of the song the PAX squat to the beat with KB racked in front, then complete a KB burpee for every “Heavy Bells” (x24) throughout the song. Super warm.

    COP #1:

    • Mosey over to Love Hill for TURKISH LIGHT POLES
    • At each light complete a T.Getup, but once the KB is overhead, mosey/walk to the next light to complete the TG going to the ground, and then start the next TG with other hand to get the KB back overhead, to then carry agin overhead to next light, etc
    • Down to bottom of Love Hill, freak out the skid-steer driver, and back up to the top

    COP #2: 

    • Pull off Love Hill onto a lovely patch of ice and plank it up in line for THE FROZEN TUNNEL OF LOVE. Last PAX belly slides with his KB to the front to plank. 
    • x2 Rounds completed

    COP #3:

    • Mosey around to mid-way slope of Mt Chaplain for the PAX to penguin slide down the slope. (while most KB’s survived the journey, Snip’s Trans-KB shattered the plastic handle after a beautiful launch over pavement. Good thing LWoods came prepared with a 2nd KB)
    • PAX were then directed to use their KB’s to ICE-CLIMB MT CHAPLAIN – slam the KB ahead of you through the ice to create a purchase for hand/foot, and ascend the sheer ice face to the top. Phew! 
    • Lawnmower Pulls for the SIX

    COP #4:

    • Mosey BTTTaco for a few rounds of PASS THE KB
    • Standing, Side lift to Overhead press, then pass, x10 IC then repeato other direction 
    • Seated, Side lift to WWII Press, then pass, x10 IC then repeato other direction 
    • Plank, Pull Through pass, x10 IC then repeato other direction

    GRAND FINALE:

    • Using KB as ice-breaker and anchor, PAX ascended topmost knoll of Mt Chaplain, which is quite steep and required great intestinal fortitude to achieve the summit, which all PAX (eventually) did!
    • KB and Belly slide to bottom. FUN!

    BTTF for COT:

    • Counterama # 6
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer
    • Amaaaazing Snuff Coffee!!!! 

    NMS:  Is it possible to get a great workout while keeping everyone safe on lethal ice AND have a ton of fun doing new stuff?!? YES. This was another one for the all-time favorite F3 memory bank. And if you haven’t started your week with the image seared into your mind of a starkly nude Snuff, hard and white as African ivory, timing his perfect-form pullups for his M to walk in on him… well you just ain’t livin! The NOS sauce is getting good, REALLY good. Keep posting gents. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Weekly Forge Coffee + QSource
    • 2/7 Frozen Triangle
    • 3/7 NOS OTB RUCK 
    • Monthly: Breaking Bread, Bridge
    • SEPT 26 GROW RUCK!

  • ICE can’t detain THESE HIM’s!

    In spite of ICE’s best intimidation tactics, seven NOS HIM’s beat the allure of a cozy fartsack to embrace the warmth of a DTH beatdown. Here’s how we all gave and received a glowing after action report:

    The THANG: 

    WARMERAMA: 

    • Mosey loop around to a clear patch of pavement to circle up
    • Welcome & Disclaimer
    • Warm-up Reps IC with plenty of stretching

    COP #1:

    • Partner up for a DORA 1-2-3
    • x100 Merkins
    • x200 Squats
    • x300 LBC’s
    • Runner moseys down the cleared road and back to switch 
    • ABC’s for the SIX

    COP #2: 

    • Mosey the extent of the cleared sidewalk and back around to a dry patch near the wall
    • x40 Hoedowns IC
    • x20 Dirty Hookups IC
    • x40 M.Ali’s IC
    • x10 Hip Slappers IC

    COP #3:

    • Mosey back to the pavement circle for a spot of Q SCHOOL. 
    • Each PAX takes a turn to step into the center and practice executing a perfectly called exercise in cadence, after which the rest of the PAX provided an After Action Report (what was done well, and what needed improvement).

    Circle up for COT:

    • Counterama # 7
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer
    • Pullups on the mobile bar
    • Polk House Coffeerama

    NMS:  Solid 7-PAX for another frigid morning dodging the treacherous undercover ICE agents. Excellent effort by the PAX practicing all the proper language for Q’ing in cadence, and SCRAM is signing up for his VQ soon! Congratulations to Machinehead for not just a healthy pregnancy but the wonderful news of a BOY!!! May Machineboy be just as likely as his old man to be the BEST Q anyone has EVER witnessed! And TClaps to Machismo for the delicious coffee after. Appreciate all you guys coming out. NOS is the best. Period. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Weekly Forge Coffee + QSource
    • 2/7 Frozen Triangle
    • 3/7 NOS OTB RUCK 
    • Monthly: Breaking Bread, Bridge
    • SEPT GROW RUCK!