Author: Dr Tryhard

  • Rockin the Hard Core

    Eight faithful HIM’s chose Rocking out over sleeping in, and posted for a sunny and seventy beatdown delivered by yours truly. Keeping in form with Park rules, there were no merkins harmed in the making of this beatdown. 

    The THANG:

    WARMERAMA:

    • Moseyrama around the lot and circle up on the basketball court
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    COP #1:

    • Indigenous Mosey to the far parking lot
    • SIX-PACK OF DIAMONDS: (6 Rounds each with a different exercise, and each round’s reps completed at each of the diamond’s 4 corners)
    • Round 1: x6 Kimchi Twists
    • Round 2: x12 WWII’s
    • Round 3: x18 American Hammers (2-ct)
    • Round 4: x18 Oblique LBC’s (alt sides)
    • Round 5: x12 Flutters (2-ct)
    • Round 6: x6 DTH’s

    COP #2:

    • Variable mosey/run/sprint around to the Stairs / Bath House
    • Box jump steps
    • Donkey Kick-Offs 5-10-15-20
    • Hop down steps
    • Squat Step up steps

    COP #3:

    • Moseyrama over to the tennis courts
    • DIRTY MCDEUCE (x4 rounds, x3 ex’s ea round, x12 reps per ex, perimeter run after each round)
    • Broad jump x25 yards
    • Complete x12 groiners, x12 Nancy Kerrigans, x12 Scrunchy Frogs
    • Lunge walk back x25 yards
    • Run perimeter
    • Repeat for x4 total rounds

    Mosey BTTF for COT:

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

    NMS:  This was the second abb/leg-heavy Q since YHC’s Right shoulder issues started. Gotta say it feels really good to focus on the core – might just have to keep it going! DTH’s for everyone! Haha….  Great to see Brown Noser,  Belichick, and Seadoo out there today – gonna have to work on getting ya’ll on the Q sheet! Thanks for letting me leads gents – SYITG, YHC, DTH

    Announcements:

    Prayer Requests:

    • Pray for our brothers running BRR right now
    • Pray for our brothers i=on IR, and reach out to encourage them!
    • Pray for DTH speaking opportunity next Thur PM to a massive crowd of medical professionals (yes, I am nervous)

  • Fiona’s ABBsolutely Fabulous Reunion

    Lovely cool gloom welcomed a sixpack of faithful HIM’s, including our prodigal darling Fiona, who we joyfully welcomed back into the F3 fold today after a 2 year hiatus. With YHC’s shoulder still on IR, a no-merkin beatdown was the name of the game, and it went a little something like this:

    The THANG:

    WARMERAMA:

    • Moseyrama over to the school front and circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    COP #1:

    • Mosey around to the amphitheater 
    • ABBITHEATER ASCENTS:
    • Variable IC reps on each step with a short mosey in between
    • Exercises: Big O’s, Dips, Flutters, Freddie Mercury’s, Boat/Canoe, Variable Plankorama, DR.W’s

    COP #2:

    • Mosey through Snuff’s Gate to the Field
    • OLD HUNDRED:
    • Descending OYO reps, decrease from 100 to 10, with a variable movement or sprint length of field between
    • Exercises: Calf Raises, Mtn Climbers, LBC’s, SSH’s, Oblique LBC’s, …Can’t recall…, Plank Jacks, Donkey Kicks, Heels to Heaven, Snuffing (deep breathing)

    Mosey BTTF for COT:

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

    NMS:  It was really great to see Fiona out this morning – welcome back bro!!! Always fun to remember how he earned his nickname – cause he said wearing gloves was for princesses. Haha!  There was a generally light spirit to accompany the grind (with the ever clever quips from Thugs), and a nice cool temp was welcome while the six pack perfected their six packs. SYITG! ~DTH

    Announcements:

    Prayer Requests:

    • Prayers for our BRR brothers as they head out today for the relay
    • Prayers for YHC preparing for a big presentation next week at the World Medical conference

  • Grumblechatter

    14 studs posted to SOT for a Tryhard Running Bootcamp. Some were happier about then others, but everyone got a good sweat and did stuff they’d have never done alone. 

    The THANG:

    • Mosey over to Mount Midlo and circle up for an F3 Welcome, Disclaimer, and brief outline of the plan
    • The Plan: Run a big loop, stopping a bunch of times to work out (YHC hadn’t planned exactly what exercises, but it worked out OK)
    • 31 days in August, so we started with 31 reps, then moseyed a ways, and stopped for 30 reps, then moseyed a ways, then stopped for 29 reps….and on and on…some in cadence, some OYO
    • Gumbo called out the fact that YHC shouldn’t be calling a mosey between stops when YHC was taking off at full running speed – “Noted good Sir!”
    • YHC also messed up and gifted the PAX an extra rep around COP #14, which got the Grumblechatter going
    • To be fair Duke had already been leading the Grumblechatter from the get go, but corporate grief sharing was going strong toward the end of our “little” run
    • We were down to the 8 Rep mark by the time we got BTTF, and Rosie was kind enough to help YHC’s oxygen deprived brain come up with some rapid fire exercises (he has great experience with this doing the annual 12 Days of Christmas)
    • We finished with x1 Burpee, which the PAX gladly completed given that was not called earlier!
    • Was great to meet McRibb this morning, and to get to see some other deep South homies that aren’t usually at YHC’s usual stomping grounds (NoToll/Forge/R&R). 
    • Will definitely work to be out at SOT more often!!!

    COT:

    • Counterama # 14
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    Announcements:

    Prayer Request: Rosie shared a prayer request for a family who suddenly lost a husband/father named Jeff, who died in his sleep. He has a kid entering freshman year of high school. If this doesn’t break your heart and cause you to hold your loved ones close, not sure what would. Not one of us is guaranteed tomorrow, so I hope you’ll be challenged to ask yourself the “What What” – “What happens to me and my loved ones when I die?”, and “What does that change about how I’m living my life today?” 

  • Help from the Mountaintop

    In the misty gloom of Windy Gap a handful of F3RVA natives rallied a few brothers in Christ to beat the fartsack and embrace something glorious. Here’s how the first morning of the annual men’s retreat kicked off:

    The THANG:

    WARMERAMA:

    • Circle up on the Basketball Court
    • F3 Welcome & Disclaimer for the FNG’s
    • Review of the Core Principles and Credo
    • Variable IC Reps to get the muscles warm top to bottom

    COP #1:

    • Mosey and partner up for a DORA
    • x100 Merkins
    • x200 Squats
    • x300 LBC’s
    • Moving partners bear crawl up the hill and mosey back around the loop

    COP #2:

    • Indigenous People’s Mosey to the back parking lot, last man completing x2 Burpees before sprinting to take the lead

    COP #3:

    • Line up for ELEVENS
    • Ball Dippers (2-ct), descending 10-1
    • WWII’s ascending 1-10
    • Run between sides of the lot

    Mosey BTTF for COT:

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

    NMS:  About 400 men gathered on the mountain in southwest NC for the retreat, this being the 47th year of annual meetings of the Fellowship. Last year YHC attended for the first time on invitation from Greenbow and there was no question that we would return. YHC was blessed to bring along Seadoo this year, and we enjoyed Doozy’s company along with a handful of other Virginia men. It is without any doubt the most spiritually refreshing experience of my adult life. Feeling exceptionally thankful, YHC, DTH

    “I lift up my eyes to the mountains— where does my help come from? My help comes from the Lord, the Maker of heaven and earth.”

    ‭‭Psalms‬ ‭121:1-2‬

  • Chumba Deck Chumba

    14 SOJ redwoods grew a little taller and a little stronger in a hurricane of pain at NoToll this morning. The PAX enjoyed a gentle warm-up opener of ChumbaBurpee (Burpees completed for each “I get knocked down”) with SSH in between, then completed three delightful rounds of the F3 Beatdown Deck (x5 cards each round with a mosey around the field between), then returned to the Basketball court for a relaxing ChumbaMary finale (dealers choice for baseline reps and knockdown reps). It was in fact quite challenging and invigorating. Mumble chatter was light. Classic rock played for the F3 Deck rounds was solid. Always a pleasure gentlemen. YHC, DTH

    Therefore, since Christ suffered in his body, arm yourselves also with the same attitude, because he who has suffered in his body is done with sin. As a result, he does not live the rest of his earthly life for evil human desires, but rather for the will of God. (1 Peter 4:1-2)

  • Salty Rain & Fancy Feet

    A swarthy half dozen gloom warriors took the Forge by storm, kicking off with DTH doing some kinda freaky rain dance that Juanita later came to regret…

    The THANG:

    WARMERAMA:

    • Mosey down to the culdesac, stopping for x3 Groiners at each light pole en route
    • Circle up, Welcome, Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    COP #1:

    • Mosey to the handicap ramp, completing x3 Merkins at each light pole
    • Bear Crawl half way up ramp, Lunge walk the rest of the way
    • Partner up for Jerkins
    • x3 Sets of x10 each

    COP #2:

    • Tooth Fairies up the steps
    • Partner up for PLT’s
    • x3 Sets of x20 each

    COP #3:

    • Mosey up to the School Wall
    • x10 Hoedowns IC
    • x10 Hip Slappers IC
    • x10 Dirty Hookups IC (each side)

    COP #3:

    • Mosey around to the Soccer Field
    • Team up 3V3 for 10min of pick-up soccer
    • x3 burpees if you get scored on

    Mosey BTTF for COT:

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

    NMS:  Awesome time with the Forge fellas today, and with such cool weather! Enjoyed hearing all about Sundance having blue ribbons affixed to his banana hammock – but actually congrats, that’s a ton of work to win a body building competition! Was also entertaining to overhear during PLT’s Juanita ask “Is it raining?”, to which Last Call replied ”No, that’s ball sweat bro!” Yikes, hope you didn’t taste that salty rain. And we finished the morning with a quick game of pick-up soccer in the dawn light. Very kind of the HHS grounds crew to cut the grass – it’s only been about 3 months since the last trim! Notable soccer highlights were Posey megging Sundance for the first goal, Last Call doing a fancy behind the back kick, and YHC taking about 10 hits in a row to stop a Juanita goal from happening. It was fun and definitely got the heart rate up. Until next time, YHC, DTH

    Announcements:

    • 9/24 F3 Retreat – sign up for cornhole on the challenges spreadsheet

    Prayer Requests:

    • Doublemint, Fresh Prince, Heartburn, and plenty of other guys on IR

  • The one where Bulgarians chased Gremlins, Dingos became Dildos, and a Solo Rub resulted in a Titty Show

    Deep cuts from the R&B archives christened the morning, thumping base from the DJ’s big speakers set up on the basketball court, while nine SOJ HIM’s assembled. The Q was noted to plant the flag and then drive away, returning by foot. The PAX reluctantly mumbled something about coupons, but with crisp lower temps and a delicious breeze, spirits were not going to be easily shaken this morning. Here’s how DTH introduced the PAX to some new favorite exercises…

    The THANG:

    WARMERAMA:

    • Moseyrama around the parking lot, then mosey to the 2nd BBall court and circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    COP #1:

    • Line up for THE GREMLIN (A short distance Beast with bear crawls between stops)
    • x6 Reps at 25/50/75%, hit end and reverso 75/50/25% for a total of 6 stops (x36 Reps per Round, with a total of 6 Rounds)
    • Exercises included: 2-ct Lunges, Groiners, WWII’s, Monkey Humpers, Variation Merkins (Wide, Diamond, Carolina), & concluded with Heels to Heaven

    COP #2:

    • Mosey around to the big back lot to find DTH’s truck awaiting…
    • Collect bricks from truck
    • Circle up for DENSITY TRAINING
    • With the tunes a-rockin and a brick in each hand, the PAX completed x15 minutes of the following:
    • x10 Static Bulgarian Lunges ea side
    • x10 Clean & Press ea side 
    • x10 Renegade Rows ea side 
    • Run around the lot
    • Repeato until time called, return bricks

    COP #3:

    • Mosey to the little hill & steps area
    • Partner up for a DORA
    • x100 Merkins
    • x200 Dips
    • x300 Squats
    • Moving partner box jumps up steps, runs around and down other steps
    • OUT OF TIME DURING SQUATS

    Mosey BTTF for COT:

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

    NMS:  The depth of love between these brothers is clearly evident in the quality of their mumble chatter. Highlights of the morning seemed to surround Last Call, struggling to sweat out Friday night’s handle of bourbon, and questionably mistaking Dingo’s nickname for Dildo – this got the PAX in heaps of laughter, struggling to maintain exercise form, while he tried to explain himself. It was pointed out that you hear what you want to hear, or maybe that you interpret the world through the lens of your own experience. Either way, this got even better when an old dude on a bike rolled through the PAX and commented to Last Call that he liked watching him workout. There was a suggestion that Last Call might give the gentleman a nice little nip show the next time he lapped the lot, but LC declined. Turns out this is the kind of excellent humor is bound to happen at Rock&Roll which always starts with Morning Wood. Of course it was just Chaplain rubbing (I mean running) it out this morning. Overall, the PAX took the two new routines in stride, whether or not they were particularly liked, and YHC blessed them with a familiar little Dora to end the hour. With all that, YHC leaves you with a quote from Alexander Graham Bell to keep in mind:

    “Concentrate all your thoughts upon the work in hand.

    The Sun’s rays do not burn until brought to a focus.”

    Announcements:

    Prayer Requests:

    • Heartburn healing of jaw
    • Fresh Prince healing of leg
    • Doublemint knee healing

  • sWeatDog

    A solid crazy 8 HIM’s posted to WDog to let off some steam. The good Doctor was honored to serve the following sweatfest:

    The THANG:

    WARMERAMA:

    • Mosey to the grass circle, and take a moseyrama lap, then circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    COP #1:

    • Mosey to the Carillon Field
    • FATBURNER LINDSEY (double the reps)
    • SSH’s 60-50-40-30-20
    • Mtn Climbers 20-30-40-50-60
    • Run between sides
    • Flutter Kicks for the Six

    COP #2:

    • Mosey to some soft grass half way to the Rusty Cage
    • HILLBILLY PLT’s (1 Rep for legs thrown center, left, right)
    • x3 Rounds, x10 Reps each

    COP #3:

    • Mosey to the rusty cage
    • SEVENS:
    • Pullups 6-1
    • Merkins 1-6

    COP #4:

    • Mosey to the Amphitheater bottom
    • EACAPE THE PIT with decreasing reps each step, 17–>1, alternating between Dips & LBC’s
    • Plankorama for the six – “HOOOOOLD IT!”

    Mosey BTTF for COT:

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

    NMS:  YHC has always loved the diversity of fitness options afforded at Dogwood Dell, so the PAX indulged YHC hitting a few fav’s. It was muggy but the mumble chatter was excellent, and we were very happy to welcome Bonanza to F3RVA. This young man was named some time ago posting in Roanoke and Va Beach, but is now settled east of Richmond (Varina), working as a firefighter. In spite of the intense pace set today, Bonanza had NO problem keeping up. Look forward to seeing him around! Many thanks to Hitchhiker serving a little Blanchards coffeerama following. You guys have a GREAT AO! Thank you for letting me Q. Yours, DTH

    Announcements:

    • New AO – The Crucible, 0730 Sat
    • Connect with TYA or Vinny for BRR
    • 9/24 – F3 Retreat – sign up here for cornhole teams 
    • Faceplant is coordinating his annual October Memorial Run so keep on the lookout for details

    Prayer Requests:

    • Brothers on IR, thinking of Doublemint, Fresh Prince, and others
    • Labrat & TYA healing

  • NewAss Glory!

    Six brave souls posted to the Forge for our second attempt at the quarterly New Glory. We were dripping with humidity before even getting started, but with the skull and shovel banners planted, the PAX went to work!

    The THANG:

    WARMERAMA:

    • Circle up at the Flag
    • Welcome & Disclaimer
    • Review of the “New Glory” circuit, and complete a tour mosey around the circuit highlighting each of the 14 COP’s

    !!! NEW GLORY !!!

    • The Forge quarterly 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
    • #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 next Circuit 
    • THE GOAL: Complete as many circuit rounds as physically possible with good form until time is called. If you cheat or cut corners you are only hurting yourself and your baseline. If you take all 30 minutes to complete a single circuit, that will be the baseline you will work towards crushing next time.

    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=sharing

    TIME CALLED! 

    Mosey BTTF to Cool Down

    COT:

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

    NMS:  Sooooo, THAT doesn’t get any easier, especially with 9000% humidity. YHC was also missing the Hardywood rabbit to chase. Strong effort from all the PAX, and extra proud of Snuff for being the only other man to come back for seconds – excuses or silence abounded among those others who posted for the inaugural New Glory in April but who were conveniently indisposed today. Maybe we’ll see some of you guys come out for #3 in cool Autumn temps. Also gonna give a shout out to Splinter crossing the river – hope we didn’t discourage your soon return! And last but not least, it was noted that the name should be changed to “New ASS Glory” since there’s so much asphalt involved. Or maybe because it’s a guaranteed ass kicking. Hey, you gotta try hard or die tryin’ fellas. SYITG, DTH

    Announcements:

    • The Crucible – kicking off this Sat 0730 – see slack for details

    Prayer Requests:

    • Doublemint Knee Surgery today, and he’s requesting help moving stuff this weekend – pls DM him for details

  • Today’s Breakfast: HoneyDo sandwich with Pintobutter and Jelly

    A dozen HIM’s manned up to welcomed Pinto’s 2.0 FNG to Heartbreak for Ultimate Frisbee. Twas a wee bit gloomy, but by the time our warmerama lap was complete, there was enough light YHC didn’t need to use the glow sticks to mark end zones. We did however enjoy a light-up frisbee which helped a ton with visibility. Teams split up light and dark, with the bad guys stealing Snuff to have one more than YHC’s dark-colors team. YHC reviewed the rules and reminded the PAX of x3 Merkins per turnover for those guys involved, and x3 Burpees for the losers of each touchdown. 

    The game went smoothly, with YHC landing the first touchdown in fantastic snag/somersault style, and each team firing back touchdown for touchdown, keeping the score even until the last ten minutes. Tied up 6-6, the Light team put together a couple admirable touchdowns to win 8-6. 

    Most memorable highlights were a couple of YHC’s teammates sandwiching HoneyDo in the end zone TWICE to prevent his touchdown efforts. HoneyDo later took it all out on YHC with a palm to the face and a successful touchdown. YHC payed the pain forward with a clumsy slam on Snuff, who silently crumpled into a rib-hugging ball, and for which YHC served some apology burpees. Overall, YHC had a great time as always with the Heartbreak crew, and it’s been a long time since Roger Roger and Lumberg have made it out, so that made the morning extra special! And big welcome to JELLY! The PAX was asked what their favorite beans are (since it’s Pinto’s 2.0), and Jelly was the fan favorite. Always a pleasure, YHC, DTH

    COT:

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