Author: Dr Tryhard

  • Circuit of the Bells

    Five high impact swingers left their morning wood in the fartsack and posted to the Forge to handle the good Doctor’s bells. Here’s how a good time was had by all:

    The THANG:

    WARMERAMA CIRCUIT:

    • Warm up loop run to collect Dealer rolling in late
    • Collect x3 KB’s (15lb, 30lb, 50lb) & YHC’s speaker rocking the tunes, and mosey long way around school to soccer field, stopping en route every 30-50yards for IC Reps, PAX switching KB carries between

    COP #1:

    • CIRCUIT #1 at the Soccer Field:
    • PAX each take a Station and complete exercises while timer runs loop around soccer field
    • Station 1 – 50lb KB Sumo Squats
    • Station 2 – Timer Runs Field Perimeter
    • Station 3 – 30lb KB Single Arm Rows (Alternated every 15 reps)
    • Station 4 – Lt Dan’s
    • Station 5 – 15lb KB American Hammers

    COP #2:

    • Mosey up to the Amphitheater 
    • CIRCUIT #2: While the timer Tooth Fairies up the little steps and Crabwalks down the big steps, rest of PAX complete the following:
    • Station 1 – 50lb Around the Body (Alternate directions)
    • Station 2 – 30lb Bob & Weave
    • Station 3 – Donkey Kicks
    • Station 4 – 15lb KB Single Arm Lift and Overhead Press (Alternate Sides)
    • Station 5 – Timer Tooth Fairies up, Crabwalk Down

    Mosey BTTF for COT:

    • Counterama #5
    • Namerama
    • Announcerama (see Comments)
    • BONE THUGS took the PAX out in Prayer
    • Coffeerama on the Tailgate

    NMS:  YHC loves the Forge and loves the men willing to bond together doing the hard thing. YHC recently added the 50lb KB to the home gym, and today was the perfect opportunity to introduce Big Bertha to the boys. She may have been too much to handle easily, but they all appreciated the way she made them groan and sweat. Try hard or die tryin! Special thanks to Bone Thugs for his meaningful encouragement & prayer. SYITG, DTH

  • Will You Be Mine?

    A balmy sunrise at Rock&Roll welcomed a dozen vets and one FNG, all eagerly anticipating a classic DTH ground and pound. Eager to please, YHC served up 60 minutes of non-stop action. Here’s how true PAX bromance is celebrated:

    The THANG:

    WARMERAMA: 

    • Slaughter start with a stretch of Bearpees down the parking lot to the Basketball Court

    COP #1:

    • Circle up on the BBall Court and gave F3 welcome, Disclaimer, & reviewed the F3’s Core Principles
    • Ran through a typical series of DTH warm-up routines IC

    COP #2: 

    • Mosey half the outer loop of the fields, periodically stopping to complete one of the following:
    • Pay a toll at the wooden rails – x20 Derkins and x20 Dips
    • Mosey
    • Partner up for x3 rounds of PLT’s x20 each (x60 total each) 
    • Mosey
    • Circle up for Body Builders x10 IC
    • Mosey

    COP #3: 

    • Stopped halfway around the loop, and he for the length of the baseball fields to the twin stairs (about 100yd), Partnered up for Catch Me If You Can:
    • P1 begins bear crawls while P2 completes x3 Burpees, after which P2 mosey’s to switch with P1, until they reach the stairs

    COP #4:

    • At the steps, lined up for a LINDSEY:
    • Am.Ham’s (2-ct) at the Bottom – 10/15/20/25/30
    • Merkins at the Top – 30/25/20/15/10
    • Box Jump steps going up between sets, or alternatively run up hill
    • Hold Elbow Plank & Review F3 Credo

    COP #5:

    • Completed the rest of the circuit loop around the fields
    • Stop for Buddy Big Boys x25 each
    • Mosey
    • Stop at the big Parking Lot
    • Partner up for a classic DORA
    • x100 Merkins
    • x200 Squats
    • x300 LBC’s
    • Runner completes ~100yard loop down the lot and back
    • Mosey around to the basketball court

    COP #6:

    • Lined up on the bball court for GROINER SUICIDES:
    • x5 Rounds of Groiners at each suicide stopping point, touching baseline between, descending from x5 at each, then x4, x3, x2, x1. 
    • Plank for the SIX

    Mosey BTTF for COT:

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

    NMS:  Solid turnout for YHC’s inaugural Rock-N-Roll Q, and an awesome FNG to boot! I asked him during the workout what he does, and he described managing investors, to which I joked about money laundering- welcome OZARK! By attending and crushing the workout all the PAX lovingly said YES to YHC’s unspoken Valentines weekend question: “Will you be mine?” Until next time, DTH

  • Neither Up Nor Down

    Seven soldiers of the Gloom joined up in beautiful balmy conditions to march into glory. Only a few frostbitten fingers were sacrificed to the noble cause, and there were plenty of painful moments somewhere between up and down. 

    Oh, the grand old Duke of York
    He had ten thousand men;
    He marched them up to the top of the hill,
    And he marched them down again.

    When they were up, they were up,
    And when they were down, they were down,
    And when they were only halfway up,
    They were neither up nor down.

    The THANG:

    WARMERAMA:

    • Moseycise down the lots
    • Bearpee a ways and circle up
    • Full body IC routine, top to bottom, more than 10 different sets

    COP #1:

    • Mosey up to the Wall
    • Donkey Kick-offs x5 up to x20
    • People’s Chair for Hoedowns
    • BTTW for Aussi Mtn Climbers and Hip Slappers
    • Plank for Dirty Hook-ups

    COP #2:

    • Mosey down to the bottom and collect the 3 Cabers
    • LOVE HILL QUARTER POUNDER WITH CHEESE (CABERS)
    • Partner up 2-3 PAX per 12’ Caber
    • x4 Rounds carrying the cabers up the hill, returning to bottom after each set
    • 1st Light Pole:  x25 Overhead Press
    • 2nd Pole:  x50 Caber Squats
    • 3rd Pole: x75 LBC’s w Caber across chests
    • (At bottom, take a break for SSH & Burpees to get circulation back to finger tips)
    • 4th Pole: x100 Caber Curls

    Mosey BTTF for COT:

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

    NMS:  Great company this morning to throw some cabers around. Proud of you guys denying the fartsack and kicking tail this morning. Big shoutout to Dealer making it out 3 weeks in a row. Keep it up bro! YHC is humbled and grateful to name you as close brothers. Thank you. ~DTH

  • Early to Bed, Early to Rise

    A half dozen American redwoods denied victory to the warmth of the fartsack, choosing instead to bask in the always sunny and 70 radiant glow of The Forge. With an enthusiastic PAX trying to impress our FNG and Fresh Prince rounding out a perfect sextet, the HIM’s went to work:

    The THANG:

    COP #1:

    • Slow serpentine mosey down the parking lots with variable movements exercises
    • Circle up for Welcome & Disclaimer
    • Warmerama with usual IC reps

    COP #2:

    • Mosey around to the Ramp
    • Partner up to wheelbarrow to the top, switching as needed
    • ELEVENS with Jerkins 10–>1 and Groiners 1–>10, crossing the lot between with dealers choice of Lunge, Crab, Bear, or Broad jump
    • Flutters for the Six

    COP #3:

    • Mosey over to ascend the steps via Tooth Fairies
    • PAX voted for running routine instead of Wall routine —> Mosey around the school to the Soccer field
    • QUARTER POUNDER:
    • x25 Merkins, x50 Squats, x75 LBC’s, x100 SSH
    • Sprint out, Bernie back
    • ABC’s for the Six

    Mosey BTTF:

    • AYG sprint for the final straightaway 
    • 2 Min of Mary

    COT:

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

    NMS:  As a Pediatrician, YHC has the pleasure of meeting new people all the time, and occasionally YHC meets a patient’s father who immediately registers as someone to befriend and invite to F3. From our very first meeting with his newborn daughter in arms, I was impressed with Bryan’s character and maturity. Needless to say, YHC has applied the F3 headlock on occasion, and this week he accepted the invite! Bryan is a New York native, graduate of Longwood and UofR, enjoys building things, taking on physical challenges, spending time with his family, going to bed early and waking up early, and works with McKesson as a medical supplier, so welcome “Dealer”! Already a HIM in his own right, YHC is excited to see how Dealer will join with F3RVA as we all grow stronger together to serve our communities. 

    Thank you for permitting me the pleasure to lead ya’ll this morning – after the wheelbarrows and jerkins, it was probably wise to go with the Quarter Pounder instead of the Wall Triple Check of BTTW, Donkey Kicks, and Dirty Hookups…but maybe next time. 🙂  SYITG gents, YHC, DTH

  • To the 5th Power

    Five handsome HIM’s, including brother John “Flint” (downrange from NYC), joined YHC to celebrate Five years of being “Papa”. The following beatdown was delivered in many iterations of FIVE, to honor Penniella Mae “Oreo” on her 5th birthday:

    The THANG:

    COP #1:

    • Mosey down to the CulDeSac
    • Usual Tryhard Warmerama, mostly IC, covering all muscle groups, and all PAX nicely warmed/stretched

    COP #2:

    • LIGHT POLE ALLEY – Completing x5 Broad Jumps at each light pole back up to the ramp, with Bernie Sanders in between

    COP #3:

    • Ascend the ramp, alternating x5 Bear Crawls (2-ct) with x5 Lunges
    • At the top, partner up for x3 Rounds of the following rail exercises (legs held by partner):
    • x5 Jerkins (each)
    • x5 Cliffhanger Merkins (each)
    • x5 Dips (each)

    COP #4:

    • Mosey to the bottom parking lot slope to complete a TRIPLE NICKEL:
    • x5 Burpees at the Bottom
    • x5 WWII at the Top
    • x5 Rounds, running up/down slope

    COP #5:

    • Mosey to the Amphitheater
    • x5 Box Jumps ea step going up
    • x5 Dips ea step going down
    • x5 Incline Merkins ea step going up
    • x5 Flutters (2-ct) ea step going down
    • x5 M.Humpers ea step going up 
    • x5 Derkins going down

    Mosey BTTF for COT:

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

    NMS:  Painful but rewarding way to start the day, working off some holiday carbs and celebrating the honor of fatherhood. Welcome back to the gloom Flint! The PAX has encouraged him to start a new F3 Group in NYC. Happy New Years fellas! SYITG, DTH

  • Feats of Strength

    A solid number of Forge regulars escaped their smelly sacks, eagerly anticipating a promised Feat of Strength challenge. Here’s why the Forge will always boast the biggest wood…

    The THANG:

    COP #1:

    • Mosey to circle up at school front
    • Variable Wamerama reps called IC with intermittent moseycise laps around the loop 

    COP #2:

    • Mosey back to the Knolls
    • LINDSEY:
    • Merkins at the Bottom – 30/25/20/15/10
    • Am.Ham’s (2-ct) at the Top – 10/15/20/25/30

    COP #3:

    • FIELD TRIP to DTH’s House
    • Collect x4 Cabers (2-3 PAX on each caber measuring 12-14’)
    • Shoulder Carry back to Forge with overhead press called IC

    COP #4:

    • Cabers to the bottom of the hill and set up for a Caber Toss, YHC demonstrated
    • While YHC called variable exercises IC, the PAX took turns attempting to lift and overturn the longest caber
    • Stash cabers for future Q’s

    Mosey BTTF for COT:

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

    NMS:  Gentlemen and dear brothers, thanks so much for humoring a wee bit of Scottish fun this morning! TClaps to Snuff for maybe getting the closest to getting it right, and honorable mention to Last Call for making an attempt with the the fattest caber, then standing by to help get other guys’ wood up… whatta guy. Haha. Well now we’ve got cabers stashed at the Forge so looking forward to some future shoulder wrecking fun. Also, I’m really enjoying the tailgate Coffeerama – gonna make this a Forge tradition! SYITG fellas, DTH

  • The Root of 1,521

    A dozen SOJ vets RSVP’d Aye! to the Tryhard Birthday Beatdown invite. A few showed up early for a frozen yogurt (broga) appetizer, and Doublemint provided a comedy warmup leaving us all in stitches. The beats dropped at 0530, YHC grabbed the shovel flag, and the PAX tried to keep up. Here’s how we enjoyed (per Doublemint), Just The Tip: 

    The THANG:

    Shovel flag planted on the field sideline, rock music thumping on the speaker, and the PAX circled up. YHC welcomed and provided the outline: To honor 39 times around the sun, the PAX would complete 39 reps of different exercises a total of 39 rounds.

    After the first five sets, YHC called on Snuff to keep track of the Rounds since YHC was barely keeping up with calling the 39 reps for each exercise. 

    At blazing speeds (for fear we’d run out of time), great exercise variety ensued, leaving the PAX fairly devoid of mumble chatter. 

    At one of the stretch breaks, a comment was made about the lack of moseying, and the tunes had to be adjusted as the rock had slumped into something “low and slow”. 

    Quite surprisingly, the PAX absolutely slammed out 38 rounds by 6am, so with 15 minutes left, YHC called for a little mosey/burpee cooldown, and the PAX “gladly” completed 5 burpees at 7 different stops around the fields perimeter, alternating mosey and bernie between stops, and closing it out with a final 4 Body Builder burpees back at the flag. BOOM! 1,521 reps completed, and with time to spare! 

    Shovel flag uprooted, mosey back to the lot, and circle up. Last Call was tagged to provide a 3 minute Broga set.

    COT:

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

    NMS:  Haha, what a fun way to start year 39! YHC may not have mentioned it, but being a part of F3, especially among my SOJ brothers, getting stronger together across the 3 F’s, is one of the most fulfilling and enjoyable pursuits of my life. Honestly, with how chaotic the World and my life has been lately, it brings YHC great peace to have F3 as a richly rewarding constant. YHC is deeply grateful to each of you, and looking very much forward to digging deeper together, to make F3 SOJ better every year! SYITG, YHC, DTH

  • 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