Author: Dr Tryhard

  • Sun & Dust, Sweat & Guts

    Concluding a week of SOJ Takeovers, DTH brought the heat once again North of the wall… and there was Emoji, grinning ear to ear with a marshmallow ready on the skewer, eagerly anticipating whatever dumpster fire was about to take place. Here’s how we burnt the smores…

    The THANG:

    WARMERAMA:

    • Mosey around back to Atlee blacktop and circle up
    • Welcome & Disclaimer
    • CHUMBABURPEE – Musical warmup with ongoing SSH, broken up with a Burpee every time they sing “I get knocked down”!
    • A smattering of stretchy IC Reps to get the muscles warm top to bottom

    COP #1:

    • Mosey over to the Bus Loop and partner up
    • CATCH ME IF YOU CAN:
    • P1 x3 Burpees while P2 Bernie’s …catch up and switch until lap completed, then go back for the SIX, then bear crawl the rest

    COP #2:

    • Mosey over to the school brick wall
    • Hoedown’s x10 IC
    • Dirty Hookups x10 Left + x10 Rt
    • EMOJI then produced on request a couple Carolina favorites:  
    • Mike Tysons x10 IC (plank with heels against wall, squat legs towards wall then push forward to merkin)
    • One-Legged Squats – other leg held behind x5, beside x5, in front x5 …done for each leg

    MERKINS FOR THE LADIES:

    • Plank up in a line for the walking ladies, and knock out x10 High Quality Merkins in their honor as they passed by

    COP #3:

    • Mosey past the Middle School to the dirt track
    • NO MERCY MILE:
    • x4 Laps around the track, each lap stopping at the 50yd line for either x25 Merkins or x25 Squats
    • Far end, Bear Crawl the curve (*Audible after the first lap to Bear Crawl grass instead of gravel for safety reasons…)
    • Near end, Lunge Walk the curve

    Mosey BTTF for SIX MINUTES OF MARY:

    • EMOJI demonstrated some No Cheat LBC’s where elbows touch knees, and we knocked out x10 IC
    • Rosalita Whips IC
    • Kimchi Twists IC
    • Flutters IC
    • DR W’s IC
    • DTH’s IC
    • Elbow Plank Alt Leg Lifts IC
    • Elbow Plank Alt Arm Punches IC
    • Stretch and slow the breathing

    COT:

    • Counterama # 7 (LIFO No Idea)
    • Namerama
    • Announcerama (see Comments)
    • EMOJI took the PAX out in Prayer

    NMS:  Dang gents, we are gonna feel that workout all weekend! Phew! Nothing like having the positive energy and enthusiasm of EMOJI to keep the PAX spirits up – it’s clear just how much the Daville guys have been missing you brother. Keep coming back! YHC was very impressed with the hard work these guys put in today to crush this beatdown of beatdowns. It’s always an honor to serve the hard stuff to those HIM’s who sink their teeth into it with relish. Thanks for having me Daville! Until next time, DTH

  • Takeover-N-Tunes

    A couple SOJ clowns took over The Creek this morning with a sweaty beatdown set to the tune of Chap’s 80’s hit list. Here’s how $900 in gasoline was made worthwhile…

    The THANG:

    WARMERAMA:

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

    COP #1:

    • SEVEN OF DIAMONDS:
    • Escalating reps each round, mosey on the long sides, bear crawl the short side
    • x7 Burpees ea corner
    • x14 WWII
    • x21 Squats
    • x28 LBC’s
    • x21 Merkins
    • x14 Walking Lunges(2-ct) alternated with x14 Ball-Dippers (2-ct) ea corner
    • x7 Heels to Heaven

    COP #2:

    • Sprints on the Soccer Field
    • 25%, 75%, 50%, 100%

    Mosey BTTF for COT:

    • Counterama # 5
    • Namerama
    • Announcerama (see Comments)
    • YARDSALE took the PAX out in Prayer

    NMS:  Quality time and conversation had with Chaplain in our far distant clown-car travels. Great to see the Daville guys again this week – they dis a great job slamming through the beatdown today. And yes, YHC “will be back” (think Terminator voice). SYITG…very soon…DTH

  • Ripped Shirts & Wet Discs

    A perfect 16 HIM’s posted to Heartbreak for an SOJ Takeover game of Ultimate Frisbee. With humidity at 1000%, our West End hosts ensured the sprinklers were ON for refreshing showers throughout the game. Here’s how the PAX exercised all three F’s in style:

    The THANG:

    WARMERAMA:

    • Mosey the field perimeter dropping cones (full length, but only 75% of the width), and then circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    THE GAME:  With absolutely perfect numbers for Ultimate, the PAX divided into Team Atilla with 8 dark shirts and Team Mariner with 8 light shirts. Rules were reviewed, and the decision made to forego burpees or merkins on turnovers. 

    While each PAX put forward amazing effort for their teams, here follows the most remarkable highlights of the game:

    • Early scoring by Team Mariner demonstrated definitive skill and coordination between Snuff and Bodos, and early grumbling by Team Atilla suggested uneven team skill levels
    • Team Atilla stopped counting when the score reached 3-2, but MVP’s Mariner, Snuff, and Bodos kept the TD’s going
    • Shout out to TI – The Ringer who’s never played
    • Upchuck won a small ribbon for “Most Hands On”, and Bodos’ shirt is proof if you let the bear give you a hug, you might regret it
    • Upchuck also earned 5 Burpees, the only given out, for batting the frisbee out of bounds over the fence – respect to the man for no complaints crushing the burpees
    • Bodos had 1st Place in Most Glorious (and frequent) Dives (pretty sure he’s actually just 25 years old…)
    • Handshake went beast mode in celebrating turnovers
    • Offshore has sneaky good skills
    • Our lone LIFO was Kubota, but only missed the last TD and COT

    FINAL SCORE: Team Mariner 10 // Team Atilla 3

    COT:

    • Counterama # 16
    • Namerama
    • Announcerama (see Comments)
    • BODOS took the PAX out in Prayer

  • Ahhhh, That Nostalgic Smell of Brick Dust in the Morning

    What do you get when you mix sweat, brick dust, and a glorious 70 degree sunrise? Well friends, that’s the Forge beating HIM’s into razor sharp blades for massive Kingdom impact. Forever written into the anals of the revered Smokefest Scrolls, this routine will be one to tell the grandchildren:

    The THANG:

    WARMERAMA:

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

    COP #1:

    • Mosey past YHC’s truck to collect the BRICK COUPONS (2 per PAX)
    • Alternate x5 Hand-Release (Brick-Slide) Merkins with x5 WWII (Holding Bricks overhead) at each light pole going down to the Culdesac (about 12 stops)

    ***LIFO brothers SNUFF & BONE THUGS arrive fashionably late, blissfully brickless, and were sent back to the top of the AO to collect their bricks – and off they skipped holding hands into the gloom…***

    COP #2:

    • Circle up in the Culdsac for IC reps of the following exercises WHILE holding bricks in hand:
    • “Brick Press Hops” – SSH’s but with Brick Press on top
    • Don Briqotez
    • Ukraine Soldiers with Bricks held straight out in front
    • T-plank Brick Circles, ea side
    • American Brick Hammers
    • 2-ct Flutters w Bricks held over/behind head

    COP #3:

    • Mosey back up to the lower lot with one Brick Burpee at each light pole (***pick up SNUFF & THUGS en route***)
    • DORA: Moving partner Brick Crawls (bear crawls with bricks in hand) to the top of the grassy hill, then runs down to switch.
    • x100 HRM’s (Brick-slide Merkins)
    • x200 Straight Leg Raises (bricks held above/behind head)
    • x300 Moroccan Night Bricks

    Mosey BTTF for COT:

    • Group Picture with Bricks 
    • Counterama # 10
    • Namerama
    • Announcerama (see Comments)
    • YHC took the PAX out in Prayer

    NMS: We may never use our thumbs again, but it was worth it! Shout out to JUDGE celebrating his 33rd Birthday today – YHC hopes you see this little workout as the best possible gift. The sky was unreal as we started the morning, and the sweat was pouring by the end. YHC had a moment of deep nostalgia while doing Brick Slide Merkins, as childhood memories of shooting cap guns filled my mind (apparently similar to the smell of brick dust on pavement). GREAT work today crushing this workout fellas – appreciate ya’ll investing the labor of love. SYITG, DTH

  • 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