Author: Dr Tryhard

  • School of ROCK!

    A hearty gaggle of HIM’s & 2.0’s gathered after Rock&Roll’s COT to kick off the first “School of Rock” bootcamp for 2.0’s. With M’s in tow capturing pics and vids of the shenanigans, here’s how the Pediatrician on Q gave the rabble a fun little beatdown:

    The THANG:

    WARMERAMA:

    • Mosey out of vehicular harms way and circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    COP #1:

    • Mosey to the basketball court and line up for a fan favorite- ANIMAL MOVES?
    • Court crossed in variable fashion: bear crawls, bunny hops, crab walking, froggy leaps, horse trotting, etc

    COP #2:

    • Mosey to next basketball court and line up for variable reps with court run between sets
    • Merkins, Squats, Monkey Humpers, Flutters, etc

    COP #3:

    • Mosey around to the parking lot
    • FRISBEE FETCH: Again honoring the Q’s 17 years of marriage, the PAX chased the frisbee and whoever was first there called x17 reps of a given exercise. Plenty of rounds enjoyed.

    COP #4:

    • Mosey over to the grass hill
    • Animals again the theme for going up and down the hill – Crabwalk, Bearcrawl, Slithering snakes, and Alligators

    COP #5:

    • Stop at the wall and hold People’s Chair then into Hoedown’s IC, then Incline Merkins IC, then Donkey Kicks IC

    COP #6:

    • Mosey to the playground for a TRIPLE CHECK – dips, SSH’s, and runner traverses the playground structure
    • Close out with the PAX practicing balance walking the entire circuit of the lower playground wall 

    COT:

    • Counterama # 18.5+ish
    • Namerama
    • Announcerama (see Comments)
    • YHC took the PAX out in Prayer

    NMS:  Great numbers for our first SOJ 2.0 bootcamp and a fun time had by all, of course with some regular complaints and mockery, which was greatly appreciated. Props to SEADOO’S barely 2yo who nearly kept up with the PAX, now nicknamed “Wild Thing”. And shoutout to BB8 for calling x17 Burpees during the frisbee fetch (ouch!). And a special nod to YHC’s firstborn OREO for a Heartburn worthy wipeout admirably getting after the frisbee! Also want to thank JUANITA (a mule for his M who actually gets the credit) for bringing delicious sliced oranges for the playground picnic that followed our COT. There were quite a few FNG’s out there who won some solid nicknames. We’ll be running School of Rock every month after R&R for a while so hopefully the little tikes actually remember their names! Haha. For YHC, with gorgeous M and two spitfire 2.0’s killin the workout alongside their old man, it made for a beautiful way to celebrate 17 years of marriage. Hip Hip HAZZAHHH!!!  ~DTH

  • Separating the HIM’s from the Hams

    A steady downpour at NoToll immediately drenched the faithful PAX as they exited their rides in the last minute before 0530. With inspiring rock and roll thumping two rainproof speakers, the hearty PAX beelined it for the pavilion to squash the sad clown. 

    The THANG:

    WARMERAMA:

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

    COP #1, #2, #3, #4, and #5:

    • With two speakers set up for jammin pavilion surround sound, DTH whipped out the F3 Beatdown Deck, and separated 5 sets of 5 cards. The PAX was directed to complete reps IC or OYO based on the cards, and a movement activity or run around the field happened after each of the 5 sets.

    Mosey BTTF for COT:

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

    NMS:  Nothing like a little precipitation to bestow honor on the faithful HIM’s. After YHC made the spontaneous comment of “rain separating the HIM’s from the Hams”, Doozy was straining his brain to come up with an acronym for the “Hams” …Hardness-avoidant men? …HIM’s absentee mode? …or are we just alluding to fatty porkers? Ok ok, no name-calling, let’s just say kudos to the few who raised their first to the sky and said BRING IT! And big welcome to JUDGE, who used to post in C’ville, and finally popped the F3RVA cherry this morning in true style. Appreciate JUANITA bringing him out. Fun fact that YHC provides Peds care to both of their 2.0’s. Honored to lead and serve with you guys. SYITG, YHC, DTH

  • The Great Wall of Tryhard

    The warm gloom of the Forge welcomed 8 studly HIM’s to defeat the flesh, including a new visitor from Rock&Roll, heaping loads of enthusiastic Jamaican vibe, none other than HEARTBURN himself! Here’s how the good Doctor delivered the PAX to victory:

    The THANG:

    WARMERAMA:

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

    COP #1:

    • Mosey to “THE GREAT WALL OF TRYHARD” – entire PAX climb 12’ stone retaining wall as a team

    COP #2:

    • x2 sets of PARTNER JERKINS on the handicap rails – x10 jerkins while partner holds legs in deep squat
    • Bear crawl up the grass hillside

    COP #3:

    • Mosey to upper lot for a SALMON LADDER – while PAX complete WWII’s, two at a time traverse the drainage ditch, stopping at each barrier to do x5 derkins and x5 dips, then await the PAX on the other end doing WWII’s

    COP #4: 

    • Short mosey to the school wall
    • DIRTY HOOKUPS x10 IC
    • DONKEY KICKOFFS – ascend DK’s by 5 with 5sec rest with feet on wall between sets: 5, 10, 15, 20

    COP #5:

    • Mosey to the amphitheater for a KILO-DORA (1000 reps):  While moving partner ascends amphitheater via box jumps up/down big steps TWO times, the other contributes to completing the following:
    • x100 Kimchi Twists
    • x200 Mtn Climbers (2-ct)
    • x300 Flutters (2-ct)
    • x400 Elbow Plank Side-To-Side Pickle Pounders (1-ct)
    • *ran out of time with ~75 to go*

    Mosey BTTF:

    • En Route collect PAX to complete a final 100 yard AYG sprint

    COT:

    • Counterama # 8
    • Namerama
    • Announcerama (see Comments)
    • HEARTBURN took the PAX out in Prayer

    NMS:  There is a fresh breeze blowing south of the James, a revival in the spirit of inclusion and camaraderie, with FNG’s being added weekly and the heat getting turned up on choosing the hard path. What a privilege it is to see men moved from Sad Clown to victorious HIM! For the newer guys we are recommending or providing the F3 book “Freed to Lead”, and for those veterans walking the walk, a weekly Shield Lock is happening reviewing the Q Source beginning to end. It’s not for everyone, but the hard path is rarely chosen by accelerating HIM’s. This is only the beginning. Yours, DTH

  • ! SCHOOL OF ROCK !

    ! SCHOOL OF ROCK !

    Brothers, SOJ is proud to announce the inaugural “School of Rock” 2.0-friendly workout on May 28th. This bootcamp is for YOU AND YOUR KIDS, and will happen monthly May-Sept kicking off at the conclusion of Rock&Roll’s COT, or about 8AM. We’ll keep it to ~30min of exercise then enjoy 2nd F + snacks on the Playground. Please save the date! YHC, DTH

  • Two More Saved Souls Welcomed into SOJ Heaven

    Leaving the darkness of sloth in the dust, ten mighty warriors embraced the misty gloom of Rockwood Park to join the heavenly song of triumph over the flesh. With two awesome FNG’s swelling the ranks, DTH provided a nice tour-de-AO with a bit of F3 theology thrown in the mix. 

    The THANG:

    WARMERAMA:

    • Moseycises around parking lot and circle up at the Basketball Court
    • F3 Welcome, Review of the Core Principles, and Disclaimer
    • Variable IC Reps top to bottom

    COP #1:

    • Mosey out to the liter loop road and line up for a Bataan Death March – Indigenous People Style, except PAX lunge while last Burpees x5 before running to front, continued until completed by all 10 PAX

    COP #2:

    • Mosey to Large Parking lot & circle up for a Pusherama Drill
    • Q calls type of Merkin, PAX complete x5 reps on Q’s call of Down/Up 
    • Werkins, Ranger, Chuck Norris, Dive-bomber, Staggered (ea side), & Carolina Dry-docks

    COP #3:

    • Mosey loop around lot to Big Center lot
    • 50’s:  Q calls an exercise, 1st PAX to complete x50 reps calls out, group runs across lot to other side where new exercise is called and x50 reps completed.
    • Flutter Kicks (2-ct), Incline merkins, American Hammers (2-ct), Monkey Humpers, and one other…

    COP #4:

    • Continue Mosey around the outer loop
    • Detour into small lot for a Bearmuda Triangle – PAX bearcrawl between three corners, completing x20 LBC’s at each corner

    COP #5:

    • Mosey back out along the outer loop then detour in another small lot to circle up for Guantanamo – PAX on their six holding legs 6”, then each man jumps up in turn to Lift legs up and/or slap them down. Two rounds completed.

    COP #6:

    • Continue Mosey around outer loop and Detour in third small lot for a Burpee&Groiner Escalator – increase in burpees from 1-5, while also increasing Groiners per burpee (so by the end ot was 5 burpees each with 5 Groiners)

    COP #7:

    • Mosey around to parking lot at Tennis Courts, and Broad Jump from bottom to top, stopping every 3rd parking line to complete x10 2-ct Mtn Climbers

    Mosey BTTF:

    • SNUFF hooked the PAX up with some deep breathing mindfulness

    COT:

    • Counterama # 10
    • WELCOME FNG’s!
    • Namerama
    • Announcerama (see Comments)
    • YHC took the PAX out in Prayer

    NMS:  This Rock&Roll AO is on FIRE with all the FNG’s coming out – big kudos to Florence igniting the AO. Was really enjoyable introducing F3 to Heartburn (works in endoscopy) and Van Damme (enjoys Muay Thai). These guys brought some AWESOME energy to the PAX this morning and look forward to seeing them back out more! Also super encouraging to see House Party, Floppy Disc, Rev and Ponch diving into the F3 deep end with regular posts – keep it up fellas!!! We are stronger together, and this AO has so much more growth to come! It was a pleasure to lead and serve you guys. SYITG, DTG

  • NoToll’s Sacred Treasure: The soft touch of Wilson’s underbelly on your back…

    15 of SOJ’s unquestionable He/HIM’s worked up a sweat hammering a few more nails in the coffins of their old sad clown selves. To everyone’s delight, Wilson provides a personal “touch” to the experience…

    The THANG:

    WARMERAMA:

    • Mosey a little ways then circle up on the Bball court
    • Welcome & Disclaimer
    • Variable IC Reps top to bottom

    COP #1:

    • Mosey out to Field #1 and line up on one end
    • DESCENDING DIME POUNDER:
    • Sprint length of field, x100 calf raises, Bernie back to start
    • Sprint 90% of the way, x90 LBC’s, Bernie back
    • Sprint 80%, x80 reps
    • Etc etc, down to x10 Burpees

    COP #2:

    • Mosey over to the bleachers for a Triple Check with Dips, Heels-2-Heaven, and Run across field and back

    COP #3:

    • OVER-UNDERS down length of sideline

    Mosey BTTF for COT:

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

    NMS:  Ain’t no PAX like the SOJ PAX, as poor absentee Gumbo will soon find out. Awesome weather to hit those lush NoToll fields, and the PAX crushed the Dime Pounder with ease. After Wilson provided his own special touch on 2nd F, a few of the PAX lost momentum on completing the Over-Unders but heroically planked for the last man to reach the end line. Thanks for sharing your sweat and humor this morning gentlemen. SYITG, DTH

  • 3 Years Forging New Glory!

    The 10 best PAX brothers a guy could ask for posted to the Forge for a 3 year anniversary Q. With no rain and warm breezy temps, these HIM’s set new records in the Forge-specific NEW GLORY challenge. Here’s how Hardywood led the way! 

    The THANG:

    WARMERAMA:

    • Short mosey and circle up
    • Welcome & Disclaimer
    • A couple IC Reps to loosen up
    • Mosey BTTF & introduce the PAX to the “New Glory” challenge including a mosey around the circuit highlighting each of the 14 COP’s.

    !!! NEW GLORY !!!

    • The “New Glory” is the The Forge AO’s fitness measuring stick, to be repeated 2-4x per year, and so permit PAX the opportunity to monitor 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 the upper half 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#gid=116147269

    TIME CALLED! Mosey BTTF to Cool Down & COT:

    • Counterama # 10
    • Namerama
    • Announcerama (see Comments)
    • YHC took the PAX out in Prayer
    • COFFEERAMA on the Tailgate!

    NMS:  Brothers, you know how much YHC loves the spirit of F3 – what it stands for and why it works to save men’s lives. What YHC loves even more is the brotherhood we have, and it has been an incredible honor to be a part of so many amazing relationships with you all. YHC absorbs wisdom and character from each of you, and it has absolutely improved YHC’s quality of life and impact on those YHC loves and serves. Thank you SO MUCH for your faithfulness to The Forge and following YHC through some ridiculous physical challenges over the years – the New Glory today perhaps being one of the hardest! We have only begun to scratch the surface of what we are capable of as a tight community of faithful brothers – and my prayer is that God gives us the time and wisdom to take hard steps in serving our community and bringing in FNG’s – and so fulfill the purpose He has created us for. Yours Truly, DTH

    For we are God’s workmanship,

    created in Christ Jesus to do good works, 

    which God prepared in advance for us to do. 

    Ephesians 2:10

  • Nay dear brother, the warmth you seek is not in my shorts

    A dozen SOJ HIM’s escaped the fartsack’s warm embrace to laugh it up with Hardywood in the chilly gloom of NoToll. With visions of Tryhard’s warm sugarplums dancing in their heads, the PAX heroically stomped the following beatdown:

    The THANG:

    WARMERAMA:

    • Mosey to BBall Court and circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom, broken up with variable movements across court & back

    MOSEY TOLL:

    • En route to parking lot pay the bridge toll, x20 Derkins, x20 Dips

    SEVEN OF DIAMONDS:

    • x7 Burpees ea corner
    • x14 Walking Lunges ea corner
    • x21 Heels-2-Hvn ea corner
    • x28 Merkins ea corner
    • x21 Squats ea corner
    • x14 WWII ea corner 
    • x7 Ball-Dippers (2-ct) ea corner

    MOSEY TOLL:

    • En route BTTF, pay the bridge toll, x20 Derkins, x20 Dips

    FIVE MIN OF CORE-BUSTIN’ MARY

    COT:

    • Counterama # 12
    • Namerama
    • Announcerama (see Comments)
    • HARDYWOOD took the PAX out in Prayer

    NMS:  Solid numbers for a cold Spring morning, and YHC had just the routine to keep the blood warm. Always amazing how long it takes to rock a Seven of Diamonds, but there was also a definitive slowing with the midway 112 merkins. The PAX crushed it all the same, and still had time for showing Mary a good time at the end. Wonderful as always to have Hardywood back out in the gloom. In his prayer, he reminded the PAX to be EXCEPTIONAL instead of settling to be the exception. We all have the risk of taking short cuts, which only limit our own potential. Let’s lead by example to not only adhere to the rules but also serve others along the way. An honor to lead as always, YHC, DTH

  • The Funky Bunch

    The hottest 7 man boy band in Metro RVA took the Forge stage for some good vibrations. With temps a balmy 68, and not a raindrop in sight, here’s what aired this morning on MTV:

    The THANG:

    WARMERAMA:

    • Mosey loops to circle up in the lot
    • Welcome & Disclaimer
    • Variable Tryhard IC reps for a full body warm up

    COP #1:

    • Mosey down to the handicap rails
    • Bear crawl first half of ramp
    • Second half complete an Indigenous Peoples Jerkin Fest, with last man completing x5 Jerkins while the rest hold jerkin positing on the rail
    • Finish off at the top with x20 Derkins and x20 Dips

    COP #2:

    • Mosey to the bottom on the lot and line up for “SheHateMe” – x20 lunges, x10 Groiners, and x10 Merkins – from one end of the parking lot to the other (took most x3 sets to traverse)

    COP #3:

    • Line up at the bottom of the grassy hill for a Dirty McDeuce
    • Complete x4 sets of the following: x12 Merkins, x12 Am.Ham’s (2-ct), x12 Squats
    • Between sets, Bear crawl up the hill or mosey down

    COP #4:

    • Run (not mosey or sprint) about 200 yards
    • Partner up in the grass for x3 rounds of Dying Boxing Cockroaches 

    Mosey BTTF:

    • x4 Minutes of Mary

    COT:

    • Counterama # 7
    • Namerama (welcome Marky Mark!)
    • Announcerama (see Comments)
    • YHC took the PAX out in Prayer

    NMS:  Beautiful spring morning to welcome another FNG to the SOJ fold. Pat is a good friend from YHC’s church and he and his wife attend our Bible Study. Pat loves the Eagles, and he earned the nickname Marky Mark when nickname banter took us to remembering Mark Wahlberg’s role playing Vince Papale in the movie “Invincible”. Welcome bro!!! Appreciate you guys permitting me to lead. Yours, DTH

  • Lining Up for the Ladies

    After a swarthy six paid homage to the Morning Wood, a PAX of nine HIM’s embarked on the latest version of DTH’s Spontaneous Pain Train – ie, do whatever crazy stuff Tryhard randomly calls next. Here’s how the ladies saw it happen:

    The THANG:

    WARMERAMA:

    • Mosey the loop around to the big parking lot, and circle up 
    • Welcome, Disclaimer
    • IC Reps for a ton of great exercises

    COP #1:

    • Mosey over to the bottom of the stairs
    • TRIPLE CHECK:
    • P1 – Dips
    • P2 – Merkins
    • P3 (Timer) – Box jump steps, run down

    COP #2:

    • Mosey back up to the Lot
    • 4 CORNERS (Escalator+DeEscalator)
    • Corner 1 – x10 Merkins
    • Corner 2 – Add x20 Am.Ham’s (2-ct)
    • Corner 3 – Add x30 Squats
    • Corner 4 – Add x40 Groiners
    • Reverso going back around removing an exercise each corner

    COP #3:

    • Mosey over to the Wall
    • People’s Chair x30sec
    • BTTW for Hip Slappers IC
    • Dirty Hook-ups IC, both sides
    • Hoedowns IC

    COP #4:

    • Mosey around to a roadside grassy area (farewell to LIFO Boberry)
    • Partner up for DYING BOXING COCKROACHES
    • x20 Single Count each
    • x3 Sets

    COP #4:

    • BLIMPS CIRCUIT
    • Mosey back into woods along trail stopping periodically to complete components of BLIMPS (x5 Burpees, x10 Lunges (2-ct), x15 Imp.Walkers, x20 Merkins, x25 Plank Jacks, x30 Squats)
    • Once first BLIMPS set completed, turn around and complete second set en route back to Basketball Court

    COP #5:

    • Circle up on the BBall court
    • 8 MINUTES OF MARY – High Flutters, LBC’s, Low Flutters, WWII, Rosalita Dips, Freddie.M’s (missing some)
    • Wilson’s Wife stretching it out

    Mosey BTTF for COT:

    • Counterama # 9
    • Namerama
    • Announcerama (see Comments)
    • FLORENCE took the PAX out in Prayer

    NMS:  We’ll start with a praise report. After working with a great PT, and with wearing an ankle brace, YHC ran the 2.5 mile Morning Wood pre-run without the IT Band pain that’s been keeping YHC from long distance running for the last 15+ years! Lord willing, running groups and BRR can be in my future. Was great to have such a solid group at R&R this morning. Bone Thugs’ arrival was a surprise since he’d planned on Dogpile, but his presence was as fine and humorous as always. The PAX was about to kick-off at 0700 and we were passed by a geriatric group of walkers heckling us to try and keep up – hilarious – YHC thought about calling monkey humpers after we passed them, but thought better of it. With no specific plan in place apart from “trying hard”, a fairly challenging routine followed, and the mumble chatter was fairly limited. Doing 3 sets of dying boxing cockroaches reminded YHC we should implement these more often. On the BLIMPS circuit the PAX was passed twice by a group of ladies, and the PAX planked in neat formation along the side of the trail to perform excellent merkins IC, by which the ladies were duly impressed. Overall a very successful morning, and YHC was reminded of a quote which I’ve shared below. May we all be mindful of the power we give away to lesser things. For HIM, DTH

    “We gain the strength of the temptation we resist.” R.W.Emerson