Author: Dr Tryhard

  • Do Unto Others…

    Nine converged in the sweltering gloomidity of SOT, seven to join Tryhard in a make-it-up-as-you-go sweatfest, and one taking it slow nursing a basketball injury. Here’s what went down:

    The THANG:

    The first “few” Pearls:

    • Slaughter Bearpee Start around the mini island
    • DQ’s IC
    • Mosey to the upper field
    • Imperial Squat Walkers IC
    • R.Soldiers IC
    • Mosey to the lower lot
    • Incline Merkins IC
    • Carousel Planks both ways
    • Rapid Curb Step-ups IC
    • Mosey to the benches
    • Big O’s both ways
    • Decline Merkins
    • Mosey to the far side of the track
    • More Mary… (cant remember)
    • Mosey around the track

    COP #7:

    • DORA at the track
    • x100 Big-O’s
    • x200 Flutters (2-ct)
    • x300 Oblique Crunches
    • Other guy runs across field & back

    COP #8:

    • Mosey over to the grassy hill
    • Partner up
    • x25 Dying Boxing Cockroaches each
    • Bear crawl to the top
    • Repeato x25 DBC’s each

    COP #9:

    • Mosey to the track front
    • OLD HUNDRED:
    • Q calls an exercise, first PAX to reach rep number calls out and entire PAX runs to other side of track for next set
    • x100 SSH
    • x90 Mtn Climbers (single ct)
    • x80 Freddie M’s (single ct)
    • x70 LBC’s
    • Audible to do Sprints width of football field instead of running track between sets
    • x60 Squats
    • x50 Incline Merkins
    • x40 Heels to Heaven
    • x30 Dips
    • x20 WWII

    Mosey BTTF:

    • x10 Burpee Finale

    COT:

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

    NMS:

    • Solid crew this morning with a few SOJ regulars, the New Market clown car, and a very welcome surprise to have Tater travel down south. YHC hadn’t a clue as to what was in store, but for this worthy band of brothers the collective Pearls made for a mighty fine treasure hunt in the end. Always a joy and honor to lead you men. By Grace, Tryhard

  • Off Grid Grind

    The Forge School welcomed four pupils of the Gloom for a Field trip day. According to the hazy red sunrise, here’s where the PAX ventured to find their beloved beatdown:

    The THANG:

    SLAUGHTER START: Bearpees – x10 reps of bear crawl x5 paces followed by a Burpee

    COP #1:

    • Circle up for the usual Tryhard Warmerama – a comprehensive review of the Lexicon, getting everything stretched and warmed up, top to bottom

    COP #2:

    • Mosey the 1/4 mile to Tyhard’s House 
    • Grab a couple Bricks and mosey to the bottom of THE Stratford Hill
    • BRICK DORA:
    • x100 Shoulder Tap Brick Merkins
    • x200 Brick Am. Ham’s (single ct)
    • x300 Squat Overhead Brick Press (audible after the first 100 to be just squats with the bricks in hand)
    • Moving partner carries bricks via Bernie Sanders up hill to mailbox (x40 yards), then simple Mosey back down

    COP #3:

    • Keep your Partner to surmount the hill
    • P1 – Brick Lunges (carrying x4) uphill
    • P2 – x5 WWII (feet uphill), then Bear Crawl to catch P1 and switch
    • Return Bricks

    COP #4:

    • Mosey BTTF
    • x1 min of Flutters OYO

    COT:

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

    NMS: YHC enjoyed the company of a few of the finest Forge PAX. The inspiration to bring the PAX over to YHC’s house came after the Snuff clown car yesterday, but in true Summer Tour style, Snuff chose Timberwolf this AM and missed the field trip. Your loss bro! JK, we’ll return to that massive hill again sometime soon. Thx for sharing the morning with me gents! SYITG, YHC, DTH

  • Chiseling a HIM

    The heavens declared 8 warriors worthy to ascend the mighty Ridge, including one yet to earn his place among the brotherhood. According to legend, and the gawking herd of pay-up-to-workout “Reload” clowns cramping our parking area, this is what transpired:

    The THANG:

    COP #1:

    • Mosey up to the grass field and circle up for Welcome, F3 Disclaimer, and a fair number of Tryhard-style Warmerama exercises in-cadence, broken up with short runs around the lacrosse goals
    • Holding elbow plank at the end, YHC provided a little review of the F3 principles and outline

    COP #2:

    • Mosey to the base of Heartbreak Ridge
    • Partner Up
    • Complete x3 rounds of:
    • x20 PLT’s each at the bottom
    • Run to the top
    • x10 Booyah Merkins at the top
    • Run to the bottom
    • Close out with x1 Bernie to the top, and x1 Bearcrawl to the top

    COP #3:

    • Mosey over to the Jerkin Gym
    • ELEVENS:
    • Jerkins 10 —> 1
    • Dips on the bleachers 1 —> 10

    COP #4:

    • Mosey back up to the field and partner up for a Mini-Dora
    • x50 WWII’s
    • x100 Merkins
    • x150 Squats

    Mosey BTTF:

    • x10 Merkins of excellent quality completed in pro-F3 style with loud cadence called (for the crowd of wannabes)

    COT:

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

    NMS: This morning marked a monumental day for YHC see his old friend Joe Ferguson, FNG “Chisel” (he’s a carpenter) finally answer the call to HIM-ism. Without any premeditated plans made whatsoever, YHC framed the workout around showing Chisel the AO and keeping things simple but challenging. He kept up easily as we all enjoyed a solid beatdown, and the 8 HIM’s in attendance glistened like gladiators in the morning light (OK, we were suuuuper gross and sweaty with the 1000% humidity). But we still represented F3RVA well, and I’m sure the prowess of our feats of strength will be told around the tables of those “Reload” members wondering how they might too workout for free. Looking at their website, apparently they pay $12 each for 60 minutes of clipboard-led routines (dumbbells and resistance bands provided…) and they’ll be a regular invasion of the Quioccasin parking lot. I was honestly tempted to drop some literature about F3RVA, but figured that’d be poor form.  Thanks as always for permitting me to lead. YHC, Tryhard

  • Quad Squad

    An SOJ foursome locked shields for another round of HIM versus the Jester. According to the sweet lady checking out Chaplain’s form on Monkey Humpers, here’s how it went down:

    The THANG:

    COP #1:

    • Mosey down to the bottom, stopping for x5 Ball Dippers (2-ct) at each light post 
    • Circle up and Welcome
    • IC Reps: SSH, DQ, The Opus, R.Soldiers, T-plank Arm Circles, FreddieM’s, K.Twists, ObliqueLBC’s
    • Partner up to Leapfrog to the top, alternating Planks with x10 Merkins at each light post 

    COP #2:

    • KNOLLERCOASTER:  Bear Crawl up, Lunge Across, Crabwalk Down, x10 WWII after each of the three knolls
    • Extra credit, x10 more WWII with feet up hill

    COP #3:

    • Mosey to the side of school for a WALLERAMA – Donkey Kickoffs, Hip Slappers, Hoedowns, Dirty Hookups

    COP #4:

    • DORA FINALE
    • x100 Crunchy Frogs
    • x200 Flutters (2-ct)
    • x300 Humpers
    • Moving partner runs 50yd and back

    Mosey BTTF for COT:

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

    NMS: Slightly lower numbers at the Forge with a few regulars on vaca and IR, but a small PAX makes for some mighty mumble chatter, and spirits were light this morning. YHC worked the boys around the West side, prioritizing quality form over speed, and much sweat was spilled by all. Thank you brothers for your fellowship and pushing YHC to always be better. SYITG, YHC, DTH

  • Town Hall on ZOOM

    Town Hall on ZOOM

    Brothers – there is a consensus to have Thursday’s Town Hall exclusively on ZOOM using the same link as we use for 3rd F (below). We will start at 8PM. ALL PAX are invited to an open discussion about our Region, and how we can pull together post-Pandemic to support and refresh what makes F3RVA unique and effective.

    Zoom Meeting ID:  822 7005 7337 (PW on Slack)

  • Everyone’s a Winner

    7 studs from near and far kicked off their Summer Tour with an intense game of Ultimate Frisbee at the Forge.

    YHC provided a little warm-up COP in time for Fresh Prince to arrive and make the teams uneven. The small soccer field and low numbers provided for a fast-paced game, where the team of three got their legs run off and the team of four typically made the touchdown.

    We flip-flopped the extra man enough times to be generally confused who was actually on each team, and it was impossible to keep score.

    The secret sauce in the end was a threesome of Labrat, Last Call, and Fresh Prince. It took a few tries, but once they realized Labrat could count on Fresh Prince’s lightning speed to the end zone, twas a winning recipe.

    Mosey BTTF for COT:

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

  • Rosies in Bloom

    The sweltering sunrise of NoToll brought out the long-dormant Rosie to join 9 SOJ HIM’s for another DTH beatdown. Here’s how we stopped to smell the Rosie:

    The THANG:

    COP #1:

    • Mosey to the Basketball Court
    • Variable DTH-style Warmerama including standard IC sets alternated with laps around or across the court

    COP #2:

    • Mosey over to Field 1 and line up along the baseline for a LINDSEY:  
    • Variable Merkins:  30, 25, 20, 15, 10 (can’t choose style of Merkins more than once)
    • Sprint across field between
    • Fence Smokers:  10, 15, 20, 25, 30

    COP #3:

    • Mosey to Pavilion for a BEARMUDA TRIANGLE:
    • Q the Music
    • Bearcrawl between three corners
    • 1st Round – x5 Burpees ea corner
    • Plank for the SIX
    • 2nd Round – x10 WWII’s ea corner
    • Mary for the SIX
    • 3rd Round – x15 Groiners ea corner

    COP #4:

    • 50’s:
    • Q calls an exercise, 1st man to complete x50 calls out next exercise, all PAX stop & run to other side, complete 10x

    Mosey BTTF for COT:

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

    NMS:

    • The sweat was POURING this morning to celebrate Rosie’s return. You would think a long hiatus would slow the guy down, but he had no problems at all crushing the workout. Great to have you back out bro! Next up, we’re all looking forward a hearty serving of Gumbo (rumor has it maybe next month). Way to work this morning guys! Always appreciate the opportunity and accountability to give and receive a healthy beatdown. SYITG, YHC, DTH

  • 7/8 – F3RVA Town Hall Mtg

    Brothers, please save the date – the PAX of RVA are invited two weeks from today on July 8th for an open conversation, Town Hall style, to pull our Nano regions together and develop strategies for helping our Region grow in all 3 F’s. Venue is TBD, but expect an 8pm start. If you have any great ideas for how you would like to see F3RVA grow, start writing them down. Best, Dr TryHard

  • Forging the Hard Way

    Seven saints of the gloom gathered in holy union to place their mortal flesh upon the alter of the Great Q in the sky. Inscribed upon the alter are the following words:

    The THANG:

    COP #1:

    • Moseycise loop around the Lot and back up to the top of the 1st Knoll
    • Welcome to the Forge
    • SSH x20 IC
    • DQ x10 IC
    • Crab Walk Down, Bear Crawl Up
    • Russian Soldiers x10 IC
    • Copperhead Squats x10 IC
    • Run Down, Bernie Up
    • Merkins x10 IC
    • WWII x10 IC
    • LBC’s x20 IC

    COP #2:

    • Mosey to the Bus Loop
    • Split PAX in half
    • While one group runs the loop, the other starts on x50 Burpees
    • Last x5 Burpees completed all together as Body Builders IC
    • Holding Al Gore, the Q provided reference for the Burpees, which testifies of 50 days clean for one of our own – praise God! 

    COP #3:

    • Mosey to the Soccer Field
    • Line up for Sprints
    • 50 —> 75 —> 100 % 
    • Repeato after some stretching 

    COP #4:

    • Lunge to the middle of the field
    • Circle up for Captain Thor:  WWII followed by AmHams in 1:4 ratio, escalating to 10:40.
    • What goes up must come back down, so the PAX completed 2-ct Lunges and Monkey Humpers in same ratio from 10:40 down to 1:4. 

    COP #5:

    • Mosey up to the Amphitheater 
    • x3 Rounds OYO of:
    • Tooth Fairies up the steps
    • x15 Dips on the benches 
    • Jump down the steps and complete x15 Hallelujah Leg Lifts

    Mosey BTTF for COT:

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

    NMS:

    • YHC has recently been honored to walk with a brother through the jaws of death, to turn away from temptation of the flesh, and choose the hard path of breaking the chains of addiction. YHC has been there in the past, and finds no greater spiritual fulfillment than to pay forward the hard lessons learned to another in need. If you struggle with an addiction or know someone who does, take a step of faith to ask for help – just like our F3 workouts, the challenge to break addiction doesn’t get easier, but we become stronger as we exercise our faithfulness to God and each other. Thanks for joining me in this journey brothers. God is good! SYITG, DTH 

  • Death by Flower Pose

    4 vets brought their 2.0’s for a Puppypile PAX total of 12 hard chargers. Once the Dogpile COT was done, the minions were mustered and scampered gleefully into the misty morn. 

    The THANG:

    COP #1:

    • Mosey to the grass circle
    • Welcome & F3 Disclaimer
    • Variable DTH Warmerama, including a rolling around in the wet grass
    • Hokey Pokey Warm-up (music and speaker provided by the beloved M)

    COP #2:

    • Mosey to Carillon Field
    • Quarter Pounder
    • As a group, run to each quarter, complete the reps and Bernie back
    • x5 Burpees
    • x10 WWII
    • x15 Squats
    • x20 Merkins

    COP #3:

    • Mosey back to the Bamboo Hut (adjacent to grass circle)
    • Musical Burn Out – reps continued or position held until music stops
    • Squats
    • Hold BTTW 
    • Flutter Kicks
    • Lunges
    • Hold Elbow Plank
    • LBC’s
    • Monkey Humpers
    • Burpees
    • Flower Pose (thanks Oreo!)

    COP #4:

    • Mosey down to the Bowl
    • Partner up for x3 Rounds of:
    • P1 – LBC’s
    • P2 – Rolls down hill, does x3 Merkins, runs back up to switch with partner (only a few of the bravest souls actually rolled down the hillside, most either crab walked or skidded on feet/bums)

    COP #5: 

    • Mosey back up to the Grass Circle
    • Merkin Merkin Burpee
    • Like Duck Duck Goose… with some fun background music …you get it

    Mosey BTTF for COT:

    • Counterama # 12
    • Namerama
    • Announcerama (see Comments)
    • YHC took the PAX out in Prayer

    NMS:

    • Puppypile 2021 has officially kicked off with a bang! What a great PAX today, working extra hard to crush the COP’s. Hammerhead gets the award for speed today, while Oreo got first place in creativity with her Flower Pose burner. The Draper and Chaplin kids crushed the Merkin Merkin Burpee challenge. Extra credit goes to the few baller kids who actually rolled down the grassy hill! The PAX welcomed FNG “Jagger” today, Roger Roger’s firstborn, nicknamed because he named himself some nonsense that sounded like “MitJagr“, and he has the moves like Jagger, so there you go! YHC had a blast leading you guys today – way to work! SYITG, DTH