Author: Dr Tryhard

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

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

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 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

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

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

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