Author: Dr Tryhard

  • The F3RVA Baby Daddy Handbook

    The notoriously flamboyant Book Club de Forge assembled around steaming pumpkin spice lattes to chitchat about all sorts of juicy topics. Somewhere between marathon testimonials and swaddling techniques, the PAX knocked out a ridiculous series of exercises.

    Moving in serpentine fashion from the top parking lot to the bottom, there were about 56 brief COP’s with variable movement/mosey between, with a few highlights such as:

    Ye old “inchworm leap” about 40 yards, which looked like half an Opus (Handwalk to Merkin) then a Groiner then hop up with a Broad Jump clap. There is no actual name for this gem, except to say it’s a lovely way to warm up.

    A series of brick wall madness that included:

    • People’s Chair “We’re not worthy” reps in cadence (alternate slapping ankles with wall above head)
    • Donkey Kick-off’s (increasing by 5 DK’s ea set, with a 5 sec rest of feet on wall between sets …went up to 20)
    • Hip Slappers (BTTW with alternating hip slaps IC)

    A few sets of partnered PLT’s (…it’s been too long and YHC’s quivering efforts towards the end showed it.)

    DORA at the bottom with x100 WWII’s, x200 Dips, and x300 SSH. The moving guy knocks out a Tooth Fairy loop… which after dips almost became a reality. 

    Mosey BTTF with a special stop for carousel planking up the hill – this time on the right side of the road to unwind that one-sided misery Chaplain imposed recently.

    COT:

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

    NMS:  Mild temps, high spirits, and the joyful returns of post-Marathon Draper and our newest father Fresh Prince – need YHC say more? Well, it was an exemplary experience as always, in spite of YHC’s ridiculous unplanned beatdown. The PAX stacked some daddy wisdom on Fresh Prince after COT, and it was clear we’re primed to converge on an F3 Daddy book. Thanks for letting me lead brothers!!! YHC, DTH

  • YesToll

    The SOJ PAX bravely embraced the cool Fall temps at NoToll, only to find inflation had raised the D&D Toll. In the Spirit of Voting Day, here’s how the PAX dumped the tea overboard:

    The THANG:

    COP #1:

    • Mosey to the bridge, pay the Toll of x20 Dips & x20 Derkins
    • Mosey to the parking lot and circle up
    • Variable IC warmups with moving sets in between to get the blood pumping

    COP #2:

    • Mosey to the Bleachers
    • TRIPLE CHECK:
    • Big-O’s on the bleacher
    • WWII’s
    • Runner crosses field & back
    • When TC completed, Pay Toll #2 with another x20 Dips & x20 Derkins

    COP #3:

    • Mosey to the Pavilion
    • DORA:
    • x100 Merkins
    • x200 Squats
    • x300 LBC’s
    • Runner crosses field & back

    COP #4:

    • Indigenous People’s Mosey back to the bridge for the final Toll of x20 Dips & x20 Derkins
    • Mosey to the Bball Court
    • ELEVENS:
    • Chainlink Smokers 10–>1
    • Groiners 1–>10
    • Run between sides

    MARY FINALE:

    • Circle up to complete:
    • Back Plank, alternating suspended leg and arm raises
    • Captain Morgans (Peter Parkers) IC
    • And Flutters OYO to close out time

    COT:

    • Counterama # 11
    • Namerama
    • Announcerama (see Comments)
    • FRESH PRINCE took the PAX out in Prayer

    NMS:  Felt good to work through some old standard routines today, just putting in the work and grinding out that 1st F. YHC has been under some significant pressures in the recent past and it’s incredibly rejuvenating to steep in the pure waters of SOJ 2nd F. Thank you gentlemen for posting today, for hammering out those routines with enthusiasm, and for your prayers. Yours Always, DTH

  • Sans Legs for the Prince

    The Forge was blessed with 2 HIM’s on IR fighting off the Fartsack to be with their brothers. Doublemint’s hernia surgery went well and he spent the time walking the perimeter listening to a podcast on how to remove hickies, while YHC created a routine for the day that would keep Fresh Prince from any sprints, jumps, or lunges… ie, a massive amount of arms and core. Here’s why the PAX wont be reaching anything overhead today:

    The THANG:

    COP #1:

    • Rapid Fire Slaughter Start with a KNOLL LADDER before Fresh Prince’s predicable 0538 arrival:  Up and down the knoll, each time adding a burpee at the top until you get from 1 to 5, then descend the ladder back to 1. 
    • Total of 9x Up&Down with Leg work completed just as Prince arrived

    COP #2:

    • Mosey down to the culdesac, stopping at each light pole to alternate x10 Merkins with x10 Heels to Heaven
    • Circle up for variable DTH-style IC reps to fully stretch out the frame

    COP #3:

    • Partner up for CATCH ME IF YOU CAN
    • P1 begins bear crawling while P2 completes x20 2-ct Hallelujah Flutters, after which P2 mosey’s to switch with P1
    • Complete x3 rounds of flutters each
    • Mosey to the Handicap rails

    COP #4:

    • INDIGENOUS JERKINS up the ramp
    • PAX line up every other space, hanging jerkin style from the rail (keeping back & core straight)
    • Last man completes x5 Jerkins, mosey’s to the front
    • Painful ascent bottom to top of ramp

    COP #5:

    • TRICEP TRIPLE CHECK:
    • P1 – Dips on the rail
    • P2 – Merkins
    • P3 – Crabs across lot, mosey back

    COP #6:

    • Mosey over to the steps
    • Am.Ham’s OYO at the bottom of the steps, then 2 by 2 the PAX Tooth Fairies the steps, and continues Am.Ham’s at the top for the Six
    • Circle up for variable Mary reps IC

    Mosey BTTF for COT:

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

    NMS:  Brothers, we are stronger together. YHC believes every effort to encourage and accommodate our brothers, no matter the injury or ailment, is worth the cost. What a pleasure to have Doublemint and Fresh Prince feel comfortable and encouraged enough to post! For those wondering, Doublemint shared he has an alumni reunion this weekend, and was wondering how hickies and being hungover would appear at his premarital counseling on Sunday. Haha. Anyway, some powerful sharing and sage wisdom happened in COT about marriage, and God knows, we’ve all had struggles. YHC encourages you all, lean into your brothers – there is power in coming together to shine light into the darkness. Love you guys, DTH

  • Stanky Legs

    An SOJ squadron emerged from the mirky gloom to plant the flag of victory on a new day’s inception. Here’s why we’re all walking a little funny today…

    The THANG:

    COP #1:

    • Warmerama down to the Culdesac, stopping at each light to alternate x10 Ball Dippers with x10 Merkins
    • Circle up for variable DTH reps IC

    COP #2:

    • Bernie back up to the Handicap Rails, stopping for three high quality squats at each light
    • Over/Unders on the Hadicap Rail x20

    COP #2:

    • TEAM DORA at the Shoulder Gym
    • Teams of 3 or 4 rotate exercises
    • Two guys on the rails cranking out reps with legs held, the other 1-2 guys Bear Crawling across lot and lunging back to switch
    • x50 Jerkins
    • x100 Dips
    • x150 Abyss Merkins

    COP #3:

    • Long mosey around to the Amphitheater for a HUMPER LADDER
    • Starting at the Hydrant, sprint x35 Yards to the Steps, completing x5 Monkey Humpers on each Step, Box Jumping to the top, for a total of x35 MH’s
    • Return to Hydrant
    • REPEATO x6 Rounds, shaving off one top step each Round

    Mosey BTTF:

    • Circle up for variable Mary reps IC

    COT:

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

    NMS:  Don’t know about ya’ll but that Amphitheater COP got me doing the stanky leg trying to walk around today. Appreciate the quality time and mumble chatter. Love and thanks, DTH

  • The Pearls of Stratford Hills

    Six warriors, pure and true, embraced the rain for something new. With every breath precious, and precious time finite, these warriors of the gloom dug deep and won the fight:

    The THANG:

    WARMERAMA:

    • Parking Lot Loop
    • Circle up for Variable IC Reps
    • Parking Lot Loop with movement exercises
    • Complete one set of BLIMPS:  x5 Burpees, x10 Lunges (ea leg), x15 Imperial Walkers (2-ct), x20 Merkins, x25 Pole-Smokers, x30 Squats
    • Note: YHC chose to replace the usual x25 Plank Jacks with x25 Pole-Smokers, which in the absence of poles was simply leg lifts (hands under tail)

    BLIMPS FIELD TRIP:

    • Run a loop through YHC’s “Oxford” neighborhood, stopping frequently (usually in a pool of lamp post light) to complete x2 components of BLIMPS, before moving on (Burpees/Lunges, RUN, Walkers/Merkins, RUN, etc).
    • Variable movement exercises were called randomly as well between some stops (Bear Crawls, Broad Jumps, Bernie, etc)
    • The tour also included bear crawling on either side of YHC’s house …good job not waking the fartsacking Cooper…

    Mosey BTTF for COT:

    • Counterama # 6
    • Namerama
    • Announcerama (see Comments)
    • GARBAGE PLATE took the PAX out in Prayer

    NMS:  Having Thugs back in the Bootcamp Gloom after a long BRR training hiatus was a very special treat. Welcome back bro!!! YHC brought something simple but effective to give a little variety to the usual Forge routines, and my core is telling me that the switch to do Non-pole-Smokers was worthwhile. Apologies again for gassing ya’ll toward the end… Thanks as always for letting me lead – it’s an honor to have you guys in my life!!! SYITG, YHC, DTH

  • Feelin’ FRESH!

    The cooler NoToll gloom brought together two Broga enthusiasts, 5 on-time HIM’s, the classically late arrival of our beloved Fresh Prince (Welcome back!), and two late-arrival vets from the deep south, who got misdirected by maps to a nearby parking lot. Here’s how 10 brothers found company in the pain:

    The THANG:

    WARMERAMA:

    • Brief Welcome & Disclaimer
    • Mosey to Basketball Court
    • Cross courts via Hopping Hurpees (Hand-release Burpee after every 3 Broad Jumps)
    • Return via Polar Bears
    • Cross halfway with (?can’t recall, but probably sucked), then the other half with Lunges 
    • Mosey to pick up Fresh Prince

    PEARLS ON A STRING CIRCUIT:

    • Mosey around perimeter of the AO stopping periodically for reps IC:
    • Dips x10 IC
    • Derkins x10 IC
    • Squat Walkers x10 IC
    • The Opus x10 IC
    • Body Builders x10 IC
    • Crowd Pleasers (Merkin/Groiner) x10 IC
    • DR.W’s x10 IC
    • …and a number of others…and we all felt smoked just with that little ditty

    THE DIME POUNDER COUNTDOWN:

    • Think Quarter Pounder, but with 10 yard intervals, and done in reverse order
    • Sprint to the end, complete x100 SSH’s, Bernie back to start
    • Sprint to 90 yard mark, x90 LBC’s, Bernie back to start
    • 80yd, x80 Monkey Humpers
    • 70yd, x70 Mtn Climbers (2-ct)
    • 60yd, x60 Freddie M’s (2-ct) 
    • 50yd, x50 …ugh, can’t recall
    • 40yd, x40 WWII’s
    • 30yd, x30 Ball Dippers (1-ct)
    • 20yd, x20 Diamond Merkins
    • 10yd, x10 Burpees

    Mosey BTTF:

    • En route complete x20 Polesmokers IC

    COT:

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

    NMS:  Beautiful SOJ morning with a healthy PAX getting after it! Enjoyed a bit more running today than the usual beatdown, and graced the men with a robust dose of 8-count exercises. Awesome to have Fresh Prince back out after an IR hiatus, and WOW that man can move! Also a pleasure to welcome Vagabond & Kelly from the deep south – keep coming back fellas! If you missed your friendly neighborhood dose of the good Doctor’s sweatfest therapy, there’ll be a similar high intensity opportunity on Thursday at the Forge. You versus you! SYITG, YHC, DTH

  • 20th Year 9/11 Memorial

    On this 20th anniversary of the 9/11 terrorist attack, a handful of non-BRR studs joined YHC for a remembrance Q. Here is how we honored the fallen:

    The THANG:

    Heading off to each new COP, YHC spoke the heroic words of Todd Beamer, Flight 93:  “Are you guys ready? Let’s roll!”

    COP #1:

    • Mosey to the grassy lit knoll
    • Welcome & Disclaimer
    • For 2996 TOTAL 9/11 DEATHS:
    • x2 Burpees 
    • x9 Merkins IC
    • x9 Copperhead Squats IC
    • x6 WWII IC
    • Complete x2 more rounds OYO

    COP #2:

    • Mosey to collect coupons at the stage
    • Mosey down to the Amphitheater 
    • The Two Towers had 110 Flights of Stairs (2,071 Steps)
    • Carrying a coupon (Fireman’s gear weighs at least 45lb), PAX were directed to ascend the the 17 Amphitheater steps 6x, then add x8 more individual steps for a total of 110
    • Return Coupons

    COP #3:

    • Mosey to the Carillon Field
    • DORA for the Service Men & Women who died on 9/11
    • Police x60 – WWII’s (Moving partner lunges across field, runs back)
    • Pentagon x189 – Merkins (Moving partner Broad Jumps across field, runs back)
    • Fire Dept x343 – SSH’s (Moving partner Bear Crawls accross field, runs back)

    COP #4:

    • Long round-about mosey to the bottle of the triangle
    • For the 44 Heroes who bravely crashed Flight 93, the PAX circled up to complete x44 Hand-Release Booyah Merkins, alternating slaps on their neighbors shoulders – it was both exhausting and magical

    COP #5:

    • Bernie/Mosey to the 1st Grass Circle:
    • Citizens of 78 countries perished, so complete x78 Flutter Kicks IC

    Mosey BTTF with 5min for Mary:

    • Pick back up on the 2996 theme, going around the circle, still Burpees x2 followed by each PAX calling an exercise IC for the x9, x9, x6 …etc

    COT:

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

    NMS:  This morning we remembered and honored the fallen, and spoke of our country, our freedom, and our responsibility in this fallen world. It starts with us – sacrificing sleep to do the hard thing, to grow stronger together, to lock shields for one another and our communities. YHC is incredibly honored to count myself among the F3 brotherhood, and I hold myself to a higher standard because of it. The following two quotes were shared and discussed in COT. YHC, Tryhard

    “Freedom is never more than one generation away from extinction. We didn’t pass it to our children in the bloodstream. It must be fought for, protected, and handed on for them to do the same, or one day we will spend our sunset years telling our children and our children’s children what it was once like in the United States where men were free.”  President Ronald Reagan

    “Do not be overcome by evil, but overcome evil with good.” (Romans 12:21)

  • So, what does FORGE stand for?

    And just like that, RVA’s sweaty mistress of humidity has departed, leaving a bedraggled summer PAX lapping up the sweet cool air of freedom. Here follows the tale of eight vets and one FNG, invigorated with the first taste of Autumn, digging deep to overcome the flesh:

    The THANG:

    COP #1:

    • Mosey a couple parking lot loops with moving exercises
    • Circle up for F3 Welcome & Disclaimer
    • Variable IC exercises to get blood pumping to all the necessary parts 
    • Donkey Kickoffs to close 5–>20

    COP #2:

    • Mosey another couple lots to end up down at the Tooth Fairy stairs
    • LINDSEY:
    • Dips at the bottom 30–>10
    • Tooth Fairy up
    • Donkey Locks at the top 10–>30
    • Mosey around grassy slope to bottom

    COP #3:

    • Mt CHAPLAIN BEAST:
    • x6 reps at each (upper) hardtop levels en route to the top, x3 stops to the top, and hit the same x3 stops down to the start
    • x36 2-Count Lunges
    • x36 Crunchy Frogs
    • x36 Merkins
    • x36 2-Count Flutters
    • x24 Elbow Slides (OUT OF TIME)

    Mosey BTTF for COT:

    • Counterama # 9
    • Namerama (welcome Ratchet!)
    • Announcerama (see Comments)
    • YHC took the PAX out in Prayer

    NMS:  Absolutely beautiful morning to be out in the gloom with the finest band of brothers a guy could ask for. Also great to have FNG Chris Edwards “Ratchet” join us. He was at the recent men’s retreat (with myself, Doozy, Greenbow, & Elmer’s), and missed the F3 workouts while there, so he chose to come out today. Among many fine attributes and qualities, Chris is a systems manager at a Nursing Facility, hence the Nurse Ratchet reference. Great to have you with us brother! Also, forgot to share this AM, but Greenbow recently challenged me on whether the FORGE was an acronym for something since it’s all-caps. I admitted the original idea was more about the idea of Forging HIM’s in the fire of the 3 F’s, but then came up with the below. Fancy that! SYITG, YHC, DTH

    F – Free

    O – Open to all men

    R – Rain or Shine

    G – Guys rotate the Q

    E – Ends with COT

  • Heavy on F#3

    A few hardened veterans welcomed another Richmond native to the F3 ranks while attending the Windy Gap men’s retreat this weekend. Here’s how the FNG was shown the ropes:

    The THANG:

    COP #1:

    • F3 Welcome, Explanation, & Disclaimer
    • Warmerama on the BBall court, starting with Suicides then getting stretched out with the usual DTH exercises IC

    COP #2:

    • LINDSEY on the grassy slope:
    • Lunges (single count) at the bottom
    • WWII’s at the top
    • Bear crawl from bottom to top
    • Mosey the the end of the upper field

    COP #3:

    • DORA 1-2-3:
    • x100 Merkins
    • x200 Squats
    • x300 LBC’s 
    • Run across field and back between switching partners

    Mosey Loop BTTF:

    • 5min of Mary

    COT:

    • Counterama # 4
    • Namerama (Welcome ELMER’S!)
    • Announcerama (see Comments)
    • YHC took the PAX out in Prayer

    NMS:  YHC joined with a few dear brothers to attend the annual Windy Gap men’s retreat in North Carolina. This was YHC’s first time attending, and !WOW!, YHC had no idea how much stress and internalized emotions have been bottled up. But nothing like intimate sharing and prayer among true brothers in Christ to receive a new lease on life. Today’s little workout was the 2nd F3 workout at the retreat, Doozy having led the first one yesterday (with FOUR FNG’s no less!), but our buddy Cal from Mechanicsville was also interested in giving it a try, so YHC put together a simple but effective welcome for him this AM. Cal is in the IT world, loves soccer, and has creative interests in the arts & crafts world, hence “Elmer’s” – welcome brother! Ya’ll can expect to see this fine man posting soon to an AO near you. As always, it was a pleasure and joy to join in something hard with awesome brothers. Let me close with a simple but powerful prayer I learned which I hope will bless you too. SYITG, YHC, DTH

    God I know you love me, and I know I have acted in ways that don’t acknowledge your love for me. Help me to remember how much you love me. Amen! 

  • Tour de Forge

    Four sweaty gloom vets (yes, sweaty before it even began) posted to the Forge for a scenic tour, as follows:

    The THANG:

    WARMERAMA:

    • Mosey down South Coleman to the culdesac for a well rounded DTH full body warmerama IC

    THE TOUR:

    • Circuit the entire AO, stopping at every light post to complete called reps
    • The bottom: Alternate x10 Merkins with x10 Squats
    • (GARBAGE PLATE was kind enough join us at this point having already toured the entire AO looking for us)
    • The Hill: Bernie up the hill stopping for x10 WWII alternated with x10 Mtn Climbers
    • The Parking Lot: x5 Burpees alternated with x10 Flutters (2-ct)
    • Front of HS: x10 Ball Dippers (2-ct) alternated with x10 Am.Ham’s (2-ct)
    • Front of MS: x10 DR.W’s alternated with x10 ?can’t recall
    • The Far Side: x10 Jump Squats alternated with x10 Merkins
    • The Back Stretch: x20 LBC’s alternated w x20 SSH’s

    Mosey BTTF:

    • En route, alternate x10 Dry Docks with x10 Monkey Humpers

    COT:

    • Counterama # 4
    • Namerama
    • Announcerama (see Comments)
    • LAST CALL took the PAX out in Prayer

    NMS:  Well, 0530 is definitely getting a lot darker these days, but the 1000% humidity hasn’t budged. Good to have a few fine souls to share the sweat fest with. YHC is honored as always to call you brothers. SYITG, YHC, Tryhard