Author: Dr Tryhard

  • 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

  • Concierge Q

    An intimate foursome gathered in the forge gloom and each was asked “what do you need this morning?” Without a specific plan in mind, YHC gathered the PAX was interested in stretching, running DTH’s neighborhood hills, getting warm, and exercising the core. Service with a smile, here’s what we did:

    The THANG:

    WARMERAMA:

    • Mosey loop
    • Circle up for IC reps

    COP #1:

    • Cross Forrest Hill Ave for a  Neighborhood mosey, stopping periodically for variable IC reps, heavy focus on Core exercises, and some stretching as well

    COP #2:

    • Form up at the bottom of the Stratford Road “Love Hill” for a DORA
    • x100 Merkins
    • x200 Lunges (single-count)
    • x300 Flutters (2-count)
    • Moving partner runs to top of hill and back down to switch

    Mosey BTTF:

    • SNUFF led a few minutes of breathing exercises 

    YHC apologizes – there was no formalized COT… but we had four Forge Vets who share life and love, and we ended our time with Namaste and Tailgate Coffeerama. 

    NMS:  After leading some painful routines at Dogpile and NoToll, YHC was ready for something a little lighter today. The week has been extremely busy, and no plan was made, except to serve the PAX whatever they needed. We left no man behind, and we found each other stronger together at the end. God is good all the time, and giving Him  our burdens, relinquishing control of our lives to His perfect Love, is where we can find a peace that surpasses understanding. Love and Grace, DTH

  • BrickSLayer

    The NoToll PAX cheered with excitement (or maybe it was nervous laughter) to each collect two bricks from YHC’s truck. With the consensus of watches suggesting 0530, the newest members of the Olympic SOJ bricklaying team moseyed to the basketball court for a hot date with Sally…

    The THANG:

    WARMERAMA:

    • Welcome & F3 Disclaimer
    • Music: SALLY UP, SALLY DOWN – the PAX holds bricks overhead beginning in a squat position (that’s the default), then stands UP and squats DOWN in accordance to the lyrics (Ouch!!!)
    • A few other IC sets to stretch things out

    COP #1:

    • Mosey to the Tennis Court
    • EMOM TIMER: with rockin’ beats playing in the background, PAX followed the EMOM timer to perform x3 exercises, switching every 20 seconds, for a total of 10 minutes
    • With bricks in each hand, PAX rotates between Plank Punches, American Hammers, & Sweat Angels ?

    Brief intermission sans-bricks to mosey back and close the back of YHC’s truck

    COP #2:

    • Mosey to Field #1 
    • Triple Check: with music blasting & bricks in hand, PAX rotate between Bleacher Step-ups, Burpees, and Running across field & back

    Mosey BTTF:

    • EMOM TIMER, Round 2: 
    • Lunges, Dancing Bears, Hallelujah Flutters
    • Got about 7min done before time ran out

    COT:

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

    NMS:  In reviewing the madness we had endured, the consensus is thus: PAX will always modify, but they are more likely to modify a really hard workout to be more manageable, than they would ever modify a easy workout to be harder. For YHC, digging deep to lead by example without modification and in best possible form, this was a REALLY challenging workout. But MAN it felt good! YHC’s bricks ended up in an old laundry basket for transport today, but still not optimal – gonna have track down some sturdy milk crates and make the Bricks&Beats routine a regular showcase. SYITG! ~DTH

  • In your eye!

    A remnant of 18 faithful brothers posted to Dogpile knowing full well what a Tryhard Q would entail. With a chorus of birdsong regaling the forecast of sunny and 70, the PAX dug deep to hammer out this beatdown:

    The THANG:

    COP #1:

    • Mosey to Amphitheater
    • Variable IC warmerama reps, broken up with x3 mixed amphitheater ascents (box jumps, bear crawl, crab walk) and reps at the top (x5 Dips + x5 Derkins) before returning to the bottom for more IC fun

    COP #2:

    • Mosey out to Carillon Field for a LINDSEY:
    • 30 down to 10: Variable Merkins (different merkin form for each set)
    • 10 up to 30: Smokers (Leg Lifts)
    • SIPPY CUP led a smoker Mary set for the front runners

    COP #3:

    • Mosey to the Rusty Cage
    • TRIPLE CHECK:
    • PAX 1: Pullups
    • PAX 2: Jerkins
    • PAX TIMER: x20 LT Dan’s (audible called to make it x15 Lt Dan’s)

    COP #4:

    • Mosey back to the Field for 50’s:
    • Q calls an exercise, 1st to reach x50 reps calls out and entire PAX sprints to other end. 
    • Exercises were 2-ct AmH’s, Groiners, Hello Dolly’s, and Hydraulic Squats
    • Sprints were 50%, then 75%, then 25%, then 100%. 

    Mosey BTTF & 2MOM

    COT:

    • Counterama # 18
    • Namerama
    • Announcerama (see Comments)
    • GOMER PYLE took the PAX out in Prayer

    NMS:  Gorgeous Spring morning at Dogpile with a great big beautiful PAX hungry for a challenge. YHC has been attending the new SOJ Sat workout “Rock-N-Roll” which is a GREAT AO, but there’s something special about Dogpile – was great to be back! The Rusty Cage Triple Check proved more of a challenge than most of us could handle, but the PAX put out hard this morning and did a great job with the COP’s. BB title stemmed from Mumble Chatter about “floaters in the eye”, and Gomer Pyle’s question of whether ejaculate in the eye is harmful – to which the Doctor replied no, and in fact it may well be a healthy form of lubricant. The chatter digressed from there… Always a pleasure to lead gentlemen, THANK YOU for the honor! SYITG, DTH

  • 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