Author: Dr Tryhard

  • Picture, or it didn’t happen

    YHC covered hospital call for the second time yesterday (Mon), and it was a tough day, but thankfully the the last call was around midnight, so YHC got a solid 5 hours of sleep. Having committed to the rest of Station that YHC would be present at Ground Zero every Tue/Thur/Sat during our short stay, there was no question about posting this AM. As it would turn out, recently named Quadfather was feeling sick, so YHC had a 45min solo sweatfest, as follows:

    WARMERAMA: Various combination of IC warmup exercises with moving warmup exercises. 5 minutes in and already out of breath – this altitude is for real!

    THE THANG – x3 Rounds of the following:

    • Station 1 – Variable Upper Body exercises – such as alternating incline merkins and dips on the swinging chain fence, burpee broad jumps, polar bears, walking Lt Dan’s, etc
    • Station 2 – Mosey to the covered area for abb work – pole smokers, variable type LBC’s, WWII’s, etc
    • Station 3 – run down long gravel/stone road (watch your step or break your ankles) to the bottom, complete variable reps (burpees, opus, groiners, etc), then run back to the top to start over

    6MOM, then Solo Number, Name, and COT with some powerfully Spirit-led prayer for the unknown challenges ahead.

    NMS: It was the perfect way to start a new day, even if solo. What a blessing to be here, to have the strength of body and self-discipline to kick my own tail. Also the time afforded YHC an opportunity to reflect on some of the wild medical diagnoses faced in the ER and hospital, and the heartache of having to pray multiple times a day with people dying, or the parents of those babies who are dying. The motto of the hospital is “We treat, Jesus heals”. Every time YHC is here, it takes time to fond peace in this chaos, and trust Jesus to do the most important kinds of healing. Also during the workout, YHC affirmed the resolution to post every Tue/Thur/Sat, even if sleep-deprived post-call. There are few stronger testimonies than that of reliability. Also concluded the Solo-Q Rule #1 = remain close to the start point for potential late-comers, and Rule #2 = remain visible to main throughways to invite potential FNG’s. YHC got two headlocks this AM for possible attendance Thursday. Brothers reading this, thank you. Please keep praying for the Lord to work through me here, whether that’s in the gloom or in the hospital. Yours, DTH

  • Ground Zero – strong start

    Brothers, posting from Papua New Guinea, I wanted to share a quick Backblast for this morning’s first bootcamp here on Kudjip Hospital Station, AO titled “Ground Zero”. The temps were in the 60’s with a warm sunrise during our 45min sweatfest. Two FNG’s posted, longtime Surgeon Dr Ben Radcliffe and his son Matthias, aged 9. Here’s how we got a strong start for the reinvigoration of F3 in PNG:

    Warmerama: Circle up on the “soccer field”, F3 welcome, review of core principals and credo, and encouragement to modify however needed. Then we ran a couple laps and jumped into the usual DTH top to bottom IC exercises to warm up. YHC was already out of breath at this high altitude just calling cadence!

    COP #1: Run to the bottom of the long gravel road (maybe 200 yards), groiners IC, then return to the top in variable movement – sprint, lunges, backwards lunges.

    COP #2: Triple Check – Merkins, Lt Dans, Run accross the field and back

    COP #3: Mosey nearby and circle up for Mary IC: Boat/Canoe, AmHam’s, Flutters High, Flutters Low, Rosalita Dips, Dolley’s, Mtn Climbers, Carolina Drydocks, and maybe a few others

    COP #4: Mosey around a large building, stop for Carousel Planks 20 yards on a low concrete wall, then inverted plank walk for the 2nd half. Mosey to a nearby wall for People’s Chair and Hoedowns

    COP #5: Mosey a ways then stop at a concrete wall for IC reps of Dirtry Hookups and Donkey Kicks

    COP #6: Catch me if you can BTTF – moving partner bear crawls, other guy completes x3 burpees the mosey’s to catch up

    COP #7: Circle up at the virtual flag and complete 6 minutes of mary – just a ton of core exercises IC

    COT: Numbers #3, Names (x2 FNG’s), Prayer of Thanksgiving and Supplication

    NMS: On YHC’s last trip to Kudjip, there were MANY lonely mornings until a few regulars started keeping up with the dedicated Tue/Thur/Sat bootcamps, so you can imagine my joy in having a couple hearty FNG’s for today’s first return post at “Ground Zero”. Dr Ben Radcliffe is about my age, and grew up here on Station, his father Dr Jim Radcliffe served as a surgeon here for many decades and now Ben carries the mighty mantle. Towards the end of the bootcamp we did a little stretching and he was super tight in his quads, then said something funny like “they don’t call me The Quadfather for nothing!” And boom – that’s how you get an awesome nickname. Haha. His son Matthias loves basketball and got the nickname “C30” after the legendary Stephen Curry who wears the #30 jersey. All in all, an awesome start to the next 6 weeks posting 3x/week here. Praying for more men to come try out F3 Ground Zero and ignite a fire in this community. Sending love back to all my F3RVA brothers, DTH

  • Making Inverted Memories

    A dozen gluttons for gloom glory greeted the warm Spring sunrise with an hour of the best beatdown badassery this side of the James. A tribute to their Q’s pending intrepid voyage, the PAX pushed beyond the pain and stomped the sixty minute sweatfest, much to the amazement of all Rockwood onlookers. As follows:

    The THANG:

    WARMERAMA:

    • Mosey to the BBall Court and circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom
    • Review of the F3 Credo & Core Principals

    COP #1:

    • Line up for Indigenous People’s Run to the Tennis Courts, last man x3 Merkins then sprints to front
    • Partner up for a BOOYAH LADDER
    • Complete x10 Booyah Merkins, then P1 runs around tennis court perimeter while P2 remains for Chainsmokers. Then complete x9 Booyah Merkins, after which P2 runs while P1 remains, etc. All the way down to 1 Booyah Merkin. BOOYAH! 

    COP #2:

    • Line up on the long end of the fence
    • INDIGENOUS INVERSION
    • PAX line up on the fence with feet up on the chainlink, last man bearcrawls UNDER the arched legs to the front (in the gap between the arching PAX and the chainlink fence)
    • Once all PAX made it through, the Q called a switch to incline plank on the chainlink, no more than 45 degrees, and all PAX passed through again

    COP #3:

    • Step out to the bottom of parking lot
    • ASCENDING PARKING SPACE QUAD BURNOUT
    • Broad Jump between spaces, stop at each line for Squats, escalating 1 –> 10
    • Mosey up to the Pickleball Courts

    COP #4:

    • PICKLEBALL 50’s
    • At each of the individual Pickleball courts, the PAX is given an exercise to complete – first man to x50 calls out, and PAX moves on to the next court 
    • x8 courts completed with the next exercise called by the “winner” of the prior station (good job OC – you’re always a winner in my books!)

    COP #5: 

    • GRAB ASS – feat BS
    • PAX gives chase to the designated man, first man to catch him calls an exercise and leads IC reps
    • Twist: all movement via BERNIE SANDERS
    • End at the big parking lot

    COP #6: 

    • PROSTITUTE 4-CORNERS
    • x10 Ball-Dippers (2-ct)
    • x20 WWII’s
    • x30 LBC’s
    • x40 SSH’s

    Mosey BTTF for COT:

    • Counterama # 12
    • Namerama
    • Announcerama (see Below)
    • FLORENCE took the PAX out in a true BALL OF MAN around DTH for a hands on commissioning prayer

    NMS:  Wow, the loving weight of a dozen men leaning onto YHC’s shoulders for a impactful prayer was truly moving. Thank you brothers for putting in an awesome effort for this morning’s beatdown, for your humor and encouragement, and for that powerful prayer. It has been an incredible honor to see our Rock&Roll band of brothers grow over the last year. Can’t wait to get back to ya’ll in May and see what new and wonderful things you have accomplished in the next two months. If you’re avoiding an earlier Saturday wake-up, it’s time to show HOUSE PARTY some love and join him for Morning Wood! If you haven’t Q’d yet, link up with FLORENCE and he’ll help you get ready and signed up. If you haven’t Q’d in a while, get back after it and be creative – make it hard and they will come! If you have a new idea, send it along to ROSIE to add onto the SOJ activity sheet. Or if you see something on the outline you want to be a part of, post to Diamond Billiards next Friday (3/10) and volunteer! Your personal growth will skyrocket when you invest yourself in serving and leading others – get after it! SYITG, DTH

    Announcements (SEE SLACK!)

    • Monday Satan’s Hill getting moved to Roundtree??? TBD start date
    • Sunday 3/5/2023 – Galactosemia Run at New Market
    • Friday 3/10/2023 – 2nd Friday SOJ HH  – Diamond Billiards

    Prayer Requests:

    • Prayers for DTH&Fam – safe travels and plenty of Kingdom impact

  • Putchya Hands Up! …GLORY!!!

    Big numbers at the Forge today, welcoming back a few guys off the IR bench for a DTH-farewell beatdown. Much to the chagrin of many, twas the quarterly NEW GLORY! Here’s how these studs ripped the top off their former NG stats:

    The THANG:

    WARMERAMA:

    • Circle up, review the New Glory circuit
    • Disclaimer – check yourself before you wreck yourself
    • Variable IC Reps to get the muscles warm top to bottom

    THE 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
    • 0540 START
    • #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.
    • 0610 END

    NEW GLORY stats 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#gid=116147269

    Mosey BTTF for Mary/Stretching/COT:

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

    NMS:  Loved having all you guys out today! Sorry (not sorry) for the New Glory beatdown – and mad respect to you all for pushing hard. YHC enjoyed chatting with LIFO Nails before catching up with Scrum and Doozy, then quality time with Doozy to round out the 30min beatdown. YHX loved seeing some brothers pairing off for quality mumble chatter. TClaps to Fresh Prince, Rosie, Dealer, and Machismo for getting past the 3 circuit mark – ya’ll are a tough act to follow, but we all need a rabbit to chase!  For this being the last Forge in a while for YHC, it was just the kind of challenge and coffeerama quality time needed. You’re in good hands with Snuff at the wheel. Keep posting and YHC will see you on the flip side. Love, DTH

    Announcements (SEE SLACK!)

    • See the #SOJ channel for our rapidly growing outline of SOJ achievements, ideas, and challenges! Connect with ROSIE if you want to be a part of any given initiative or have your own idea to add to the list. 

    Prayer Requests:

  • Real bros share loads…

    Shovel flag planted, slapping in the cool Midlo breeze. A rucking trio ambling in from gloom unknown, deep in leadership conversation. A MOTley gaggle of runners comparing their ergonomic sneakers. And finally, a few strong men flexing their shoulders for the work ahead. Here we go! 

    The THANG:

    WARMERAMA:

    • Mosey to the lit area behind the school and circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom
    • ***Lined up for Monkey Humpers IC, shaking tail for our passing MOT brothers’ enjoyment

    COP #1:

    • Mosey to the bottom of the grassy hill
    • 5-Man-Modified BURPBACK MOUNTAIN
    • P1 – starts the 100-burpee count
    • P2 – TIMER – bear crawls hill
    • P3 – Flutters 
    • P4 – Jump Squats
    • P5 – WWII
    • Rotate through stations until PAX completes 100 cumulative burpees – HEIST pushed past the mark to 106 awaiting our last man

    COP #2:

    • Circuit the track
    • Dips x15 IC on the near bench
    • Big-O’s x10 IC each direction on the opposite side

    COP #3:

    • Mosey up to the practice field
    • Variable Sprints & Mary & Stretching

    COP #4:

    • Mosey over to Mount Midlo
    • x3 Rounds of CATCH ME IF YOU CAN from bottom to top of the hill
    • #1 – P1 Bernie, P2 x1 Burpee and run to switch
    • #2 – P1 Bear Crawls, P2 x3 LtDan’s then run to switch
    • #3 – P1 Lunges, P2 x5 uphill WWII’s then run to switch

    COP #5:

    • Mosey around to the school brick wall
    • WALL WORK:
    • Hoedown’s x10 IC
    • Donkey Kick-Off’s – up to 20
    • Hip-Slappers x10 IC
    • Dirty Hookups x10 IC each side
    • Peoples Chair, alternated leg lifts held

    Mosey BTTF for COT:

    • Counterama # 5 (total #12 w MOT)
    • Namerama
    • Announcerama (see Below)
    • BOBERRY took the PAX out in Prayer

    NMS:  Great work this morning fellas. I’ll admit it was nice to share the Burpback 100 among five fine friends. Great to see Dry Rub making a regular appearance, AND he showed solid form today (in spite of no gloves!). Tclaps bro! Appreciate ya’ll permitting me the opportunity to lead. SYITG, DTH

    Announcements (SEE SLACK!)

    • F3 Business Cards available from DTH – let’s get the FNG recruitment going!
    • “Oyster’s Payin” monthly SOJ lunch happening tomorrow 2/23 at the Brick House Diner on Midlo starting around 11:45am
    • Friday after work we’ll be meeting up at Diamond Billiards to review SOJ leadership ideas and perfect our pool game (my money is on Florence)
    • Still working on a make-up date for OC’s Bourbon & Books – TBD

    Prayer Requests:

    • DTH 2 weeks away from 3/7 departure for Medical Missions trip to PNG – will be gone for 2 months
    • Prayers for those struggling with injuries, loss of loved ones, and grieving broken relationships. Make each day count saying NOW what you’d later wish you’d said. Let’s lead by example in forgiveness! 

  • For the LOVE!

    13 swarthy heart throbs mobbed NoToll for a Valentines Day dance off, and there was a LOT of bromantic TLC amid the humorous mumble chatter. This one’s for the history books!

    The THANG:

    WARMERAMA:

    • Step onto the Court and circle up
    • Welcome & Disclaimer
    • 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”
    • Variable IC Reps to get the muscles warm top to bottom (with the background Valentine’s Day playlist rockin)
    • Foreplay’s over, let’s GO!

    COP #1:

    • Mosey down to Field #1
    • BROMANCE 4-CORNERS (bro code style)
    • x10 Booyah Merkins
    • x20 Bromance Squats (back to back)
    • x30 Leg Fencing (x15 ea way)
    • x40 Yards of WheelBarrow each

    COP #2:

    • Mosey to the Pavilion
    • Hit play on LOVE SHACK – Flutter Kicks to the Beat, Alabama Prom Date for every “Love Shack” 

    COP #3:

    • Mosey back to the field and line up in plank for TUNNEL OF LOVE – for the duration of JT’s song SEXY BACK

    COP #4: 

    • Mosey down to the corner and Partner up for Buddy WWII’s, ankles locked and high fiving at the top, while playing LET’s GET IT ON …haha!

    COP #5:

    • Mosey back to the bball court
    • AIN’T NO MOUNTAIN HIGH ENOUGH – Mountain Climbers to the Beat, Merkin for every “Mountain” or “Baby”

    6 MIN’s of whoop-your-abbs MARY to the beat of many a lovely lyric

    COT:

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

    NMS:  Sweethearts all, thanks for coming out this morning. Nothing like getting a “Hell Yes!” when posing the question “Will you be mine?” As mentioned, YHC had a fun time with the M coming up with that Q – she’s a musical genius, and like Greenbow says, the marriage that plans Q’s together, stays together! Haha, um yes that playlist is gonna be on repeat tonight. Hope you all get lucky tonight! (Though good luck working those hips after this AM!) SYITG, DTH

    Announcements:

    • Contact DTH to get some F3 Business Cards
    • OC’s Bourbon and Books is POSTPONED, but keep an eye on Slack for a possible alternate 2nd F this Thur PM
    • 2/23 – next Thur 2nd F lunch at Brickhouse
    • 2/24 – SOJ leadership + 2nd F at Diamond Billiards
    • 3/5 – Galactosemia Run

    Prayer Requests:

    • Family and friends struggling with cancer 

  • Next Level Musical Beatdown

    16 SOT studs flipped the bird to their fartsack and voluntarily whooped their own rear ends in the following fashion:

    RUNNERS x6 – x2 for 4mi, x4 for 6mi

    RUCKERS x2 – 2+ miles

    BOOTCAMPERS THANG:

    WARMERAMA:

    • Mosey over to the pool of light behind the school and circle up
    • Welcome & Disclaimer
    • Brief stretch to limber up
    • MUSICAL WARMERAMA: to the beat of Queen’s “We will Rock You” – Maintain a Squat position with arms out to the side, then for every StompStompClap the PAX stomp each foot and overhead clap. Routine is only broken by x1 Hand-Release Burpee for every “We will We will Rock You”, then resuming the StompStompClap. This was SUPER hard and a PERFECT warmerama.
    • A few other IC Reps to get stretched

    COP #1:

    • Mosey to the grassy hill beside the track
    • Introduce and demonstrate “MONKEY MERKINS” – yes it’s a new DTH-original 8-count with x2 Monkey Humpers followed by a Merkin
    • TRIPLE CHECK:
    • P1 – Monkey Merkins
    • P2 – ABC’s
    • P3 – Bear Crawl Hill, run around side loop

    COP #2:

    • Mosey around to the end of the track
    • Line up for a proper BATAAN DEATH MARCH with PAX lunge walking while last man completes x3 Burpees and runs to front, complete 50 yards to the guest bleachers

    COP #3:

    • Dip-Flips IC (8-count: dip on bench, flip over, incline merkin, flip over)
    • Run x1 Lap (mosey curves, sprint straights) 
    • Kick-Flips IC (8-count: merkin on ground, flip over, kick both legs out and back, flip over)
    • Run lap (same way as above)
    • Big-O’s x15 IC each way

    COP #4:

    • Mosey back up to the school and into the ECHO CHAMBER:
    • Circle up for SIX MINUTES OF MARY:
    • LBC’s
    • High Slow Flutter
    • Low Flutter
    • Low Scissors
    • High Scissors
    • Boat/Canoe
    • WWII’s

    Mosey BTTF for COT:

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

    NMS:  The Source gets stronger every week, and you can feel it growing among the men who post – a closer bond, an eager anticipation to tackle the hard thing together, plans to spend more time together, to plant, to grow, to serve… This is F3 the way it should be, contagious enthusiasm – even when they have to do ridiculous DTH 8-counts. YHC is proud of SOJ – embracing change to ignite broader impact – this is just the beginning. All in for the long haul, DTH

    Announcements: *SEE SLACK*

    • Sat AM Frozen Triangle – meet up at Dogpile at 6am (Rock&Roll will not be meeting)
    • TUE AM:  Go to the Q sheet and sign up to Q our newest bootcamp Bermuda Triangle!
    • Next Thur – 1/26 – 2nd F Lunch at Chx Fiesta

    Prayer Requests:

    • The friend of Rosie’s M getting starting chemo for bad cancer

  • 1Q + 1Q + 1Q = Pain to the Third!

    9 SOJ HIM’s took Rockwood Park to another level, with DTH co-opting two more Q’s into the mix tape of beatdown glory, as follows:

    The THANG:

    WARMERAMA:

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

    COP #1:

    • Mosey to the dog park and toss the Q to HOUSE PARTY!
    • HP moseyed the PAX to the end of the Dog Park and circled up for x10 Ukranian Soldiers IC
    • HP led the PAX slowly progressing the length of the Dog Park with escalating WWII ‘s for each fence post (every 8 feet) and bear crawl between
    • After 18 stops (about half way) HP called an Audible to complete the length of fence with x5 WWII at each stop
    • Total WWII was 281 !!!! BOOM 

    COP #2:

    • DTH resumed Q and the PAX moseyed up to the large center lot
    • CATERPILLAR the length of the lot – PAX line up in plank, last man box jumps PAX to end and drops to plank, etc
    • Mosey to the next lot
    • Traverse lot via SHE HATE ME – 20 lunges, stop for x10 Groiners and x10 Merkins, repeato to the end

    COP #3:

    • Bernie down to the end of the lot then mosey to the workout station in the woods
    • Toss the Q to MCRIB, who called a DORA
    • Partner up for:
    • x50 pull-ups
    • x100 merkins
    • x200 LBC’s
    • Moving partner runs out to Garden and back
    • McRib led the PAX back to the main lot where the pax completed a 75% sprint and x5 Burpees

    COP #4:

    • DTH eesumed Q and the PAX moseyed to the playground:
    • TRIPLE CHECK:
    • P1 – Swing Pumps
    • P2 – Dying Boxing Cockroaches
    • P3 – Catching the Cockroach fists

    Mosey BTTF for COT:

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

    NMS:  The character of a man develops in the disciplines and consistency he maintains, particularly where it serves others. YHC has been increasingly impressed with the Rock&Roll PAX, and it is always a pleasure to lead these warriors – they NEVER complain about how hard the workouts are! If anything they embrace the suck and lean in for more. YHC was also honored to have guest Q’s House Party and McRib step up to each lead a segment of the beatdown today, and man they BROUGH IT! Not sure YHC has ever (or plans to ever again) do that many WWII’s within a single COP! Thanks for permitting me the honor to lead gentlemen. SYITG, DTH

    Announcements:

    • See Slack SOJ Channel for pinned calendar of activities, but next weekend is the Frozen Triangle, and Rosie is requesting a HC for those planning to attend
    • McRib is playing music tonight 5-8pm at the Red Rooster Brewery
    • Please update your Slack profile with emergency contact information

  • No Love for Duck Butter…

    13 lucky gloom warriors flash mobbed NoToll for a DTH beatdown, including TWO fantastic FNG’s, neither of whom were nicknamed Duck Butter – sorry Hardywood. Here’s how the PAX claimed victory over the day:

    The THANG:

    WARMERAMA:

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

    COP #1:

    • Mosey to the Tennis Courts
    • Partner up for a BOOYAH LADDER
    • Complete x10 Booyah Merkins, then P1 runs around perimeter while P2 remains for Chainsmokers. Then complete x9 Booyah Merkins, after which P2 runs while P1 remains, etc. All the way down to 1 Booyah Merkin. BOOYAH! 

    COP #2:

    • Mosey to the bleachers for DORA THE EXPLORER:
    • Partner up to complete the following:
    • x100 Derkins
    • x200 Box Jumps (or Step-ups)
    • x300 Flutters (2-ct)
    • While one partner hammers Dora reps, the other Explores the area to lay hands on x1 tree, x1 stone, and x1 man-made object before returning to relieve their partner (each time the runner mist find a DIFFERENT tree/stone/object)

    COP #3:

    • Mosey to the Pavilion for a DIRTY MCDEUCE:
    • x4 Sets each followed by a bearcrawl, each set with x3 exercises (chest, legs, core), and x12 reps for each exercise
    • Bear crawl to cross 30 yards
    • Exercises: Diamond Merkins, Ball Dippers (2-ct) & Crunchy Frogs

    Mosey BTTF for COT:

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

    NMS:  On Sunday after church YHC met Gabriel Dongieux who turns out is also a VMI Alum, class of 2012, and who’s older brother was in my class of 2005 – small world! He just returned this last year to RVA from starting his career in Atlanta as a mechanical engineer (hence the nickname Flywheel), and lives in Mechanicsville. He’ll likely roll with the Daville guys, but it was such an honor to give him a hearty F3 welcome at NoToll. Welcome Flywheel!!! Our other FNG is a neighbor of Doner Kebab, an avid outdoorsman and master meat cooker – yes, many nickname possibilities there – but welcome Dry Rub!!!  It was great to have solid numbers, even if it it wont last long with some other great SOJ Tue AM options opening up. Thank you for giving me the pleasure of leading brothers! Yours in Faith, DTH

    Announcements:

    • New SOJ AO “Bermuda Triangle” at Goyne Park every Tue AM 0530
    • New SOJ OTB KB workout at Old Hundred Elementary every Tue AM 0530
    • SOJ Leadership Development – contact Rosie if you want to join in the discussion
    • Frozen Triangle on 1/21 (see Preblast) – get your HC to Rosie or Gumbo ASAP

    Prayer Requests:

    • SOJ Leadership development – unity, vision, and impact! 
    • For our brothers on IR – if you know them, send a word of encouragement today!

  • SWAMP DONKEY: the latest love child of Moist Knolls & Stink Hill

    A whopping 15 studs of the gloom rang in the Forge new year with the enthusiasm of kids racing out of class for recess (or maybe racing out of holiday fat pants into new years resolutions). As our local weatherman Snuff predicted, the Forgecast did indeed include merkins…

    The THANG:

    WARMERAMA:

    • 0530:  Brief Welcome & Disclaimer
    • Short Mosey to KNOLLERCOASTER
    • Bear Crawl to top of each Knoll
    • Run down hill to bottom of Knoll & back to top
    • Crab Walk down back side of each Knoll
    • Curb Plank for the SIX

    COP #1:

    • Moseyrama back around to Stink Hill
    • x3 Merkins ea light pole all the way down to the Culdesac
    • Circle up for a few stretching IC Reps

    COP #2:

    • Moseyrama the straightaway back to the tennis courts
    • HARD-CORE FOUR CORNERS:
    • Bear crawl between corners, adding reps each corner in escalator fashion
    • Corner 1 – x10 WWII
    • Corner 2 – x10 + x20 Chainsmokers
    • Corner 3 – x10 + x20 + x30 Oblique LBC’s (split x15 ea side)
    • Corner 4 – x10 + x20 + x30 + x40 Flutters (2-ct)

    COP #3:

    • Mosey around to handicap rails
    • Line up for OVER-UNDERS half way up
    • INDIGENOUS JERKINS – last man completes x3 Jerkins, then runs to front while rest of PAX hang out in jerkin position

    COP #4:

    • Mosey back to base of Stink Hill and partner up
    • P1 begins POLAR BEARS up the hill (bear crawl, stopping to merkin every 5 paces)
    • P2 runs to SF at top of Stink Hill, then back down to switch 
    • Progress as team until flag reached

    Mosey BTTF:

    • Brief IC Squats & Lunges
    • Elbow Plank to run down the clock

    COT:

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

    NMS:  First Forge of 2023 saw big numbers with guys coming off the IR bench (Lumberg and Nails), a couple old Forgers ready to start the year fresh (Greenbow, Fiona), an FNG brought by Rosie – hilariously nicknamed Swamp Donkey, and a couple brothers from North of the river (Otis from Daville who attends YHC’s church, and Hitchhiker who was sore for a good 2nd F Coffeerama). And YHC can’t exclude a shout out to the most faithful Forge brothers a man could ask for – Snuff, Last Call, Chaplain, Dealer, House Party and Machismo. You guys MAKE the Forge great every week, and YHC has been immeasurably thankful to regularly kick the gloom in the teeth with you studs. YHC announced at COT that after almost 4 years as the Forge Site Q, YHC is excited and proud to hand the reins to SNUFF for 2023. Hip Hip Hazahhh!!!! Can’t wait to see this AO grow and embrace the community impact YHC knows we have the potential for. AYE! ~DTH

    Announcements:

    • SOJ Leadership Mtg – this Friday 1/6 starting at 6pm at Diamond Billiards – all SOJ PAX are welcome to attend while we organize a Shared Leadership Team, ensure all our AO’s have Site Q’s, and everyone participates in sharing vision for 2023. Aaaaand we’ll play some pool too.
    • Frozen Triangle 1/21/23

    Prayer Requests:

    • Last Call shared about a JRHS kid who just took his life, and another local college kid who did the same. With the dark winter months here, and in a culture that fosters isolation and embraces evil, its no surprise young people feel lost. Let us pray for these families, our communities, and seek opportunities to lift others up – we can’t always know who’s struggling so best to assume everyone we encounter could use a good word! 
    • Hitch also shared again about Swipe Right, and said Flatline is working on creating a 2nd F opportunity with CPR training included. You never know when you may need to save a life!