Author: Dr Tryhard

  • YHC Blames the Gloves

    Seven studs and coyote Cooper stormed the Forge to win the day’s battle before it even began. According to Snuff’s beard, which now speaks for itself, this is how it went down:

    The THANG:

    COP #1:

    • Mosey over to front of school
    • Welcome & F3 Disclaimer
    • SSH x30 IC
    • DQ’s x10 IC
    • Run the Bus Loop
    • Body Builders x10 IC
    • Hairy Rockettes x10 IC
    • Run the Loop
    • Hardywood Approved Arm Circle Variety x20 IC
    • No Cheat Merkins x10 IC
    • Planks Jacks x20 IC
    • Run the Loop
    • Flutter Kicks x30 IC
    • LBC’s x30 IC

    COP #2:

    • Mosey to the Amphitheater 
    • Modified Dirty McDeuce – x8 Sets separated by ascending/descending the steps, each set with x3 exercises (chest, legs, core), x6 reps for each exercise
    • Alternate ascending with box jumping big steps or tooth fairy little steps
    • Exercises: Merkins, 2-ct Ball Dippers, & Crunchy Frogs

    COP #3:

    • Mosey to Grassy Slope
    • Clock of Mary: On your SIX with legs pointing uphill (12 o’clock) and complete x3 WWII for every hour on the clock face

    COP #4:

    • Frisbee Twenties – whoever gets to thrown frisbee first calls next exercise, PAX complete x20 reps
    • Repeated x8 sets, you know, until the Q chucks it into the woods…

    Mosey BTTF for COT:

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

    NMS:

    • Crisp morning for some Forge regulars to do things the hard way. YHC admits to some last minute planning so the modified Dirty McDeuce was a wee bit confusing, but da boyz nailed it anyway. Frisbee fifties a great way to finish, right up until YHC attempted a final hurl to the flag, and the frisbee instead caught on rubberized finger tips, sailing high and left into the poison ivy on the other side of the fence… which is where it will stay for the next 10,000 years it takes to decompose… Always a pleasure to roll deep with the Forge HIM’s. SYITG, DTH

  • “Give Me Thine Legs, But Please Don’t Vomit On Me”

    Eleven NoToll regulars shook off the putrid sloth of their beloved fartsacks and posted for an epic DTH sweat party. Here’s how Mousetrap nearly bathed the Q in merlot:

    The THANG:

    COP #1:

    • Mosey to the Lush Field & circle up
    • Welcome & F3 Disclaimer
    • Nancy Kerrigans x10 ea side IC
    • DQ’s x10 IC
    • Run a Lap around the Field
    • Copperhead Squats x15 IC
    • Russian Soldiers x10 IC
    • Arm Circles Variety x20 IC
    • Bear Crawl across Field, run back
    • The Opus x10 IC
    • Angle Grinders x10 IC
    • Run a Lap around the Field
    • Kimchi Twists x10 IC
    • DTH x10 IC
    • Wilson’s Wife

    COP #2:

    • Mosey over to the parking lot
    • Triple Check:
    • P1 – Pole Smokers
    • P2 – Carousel Planks
    • P3 – Run a lap around the Lot

    COP #3:

    • Mosey back to Tennis Courts
    • Partner up for x3 rounds of:
    • PLT’s x20 each
    • BC across Court
    • Squerkins x10 each (P1 Derkins with legs held by P2 who Squats IC)
    • CB back & repeato x3 rounds

    Mosey BTTF:

    • Variable Mary Grand Finale

    COT:

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

    NMS: There was an admirable spirit among the PAX today, all game for whatever challenge came their way, all pushing against complacency to thrash their bodies into poolside readiness, and also some healthy competition among the teams. YHC had the pleasure of partnering up with Mousetrap today, who turned a little green during the final stretches of the Tennis Court beatdown, but held down the merlot all the same – way to push to the finish! Love starting the day with you guys. SYITG! ~DTH

  • Spring Training

    18 gloom warriors posted to Dogpile to tone their chiseled bods. Here’s how DTH applied the chisel:

    The THANG:

    COP #1:

    • Mosey down to the Amphitheater
    • Welcome & F3 Disclaimer
    • LAP #1 (Box jump tp the top, run clockwise around the circle then back to bottom, al gore for the SIX)
    • SSH x20 IC
    • DQ’s x10 IC
    • Hairy Rockettes x10 IC
    • LAP #2
    • Imp Squat Walkers x10 IC
    • Derkins x10 IC
    • LAP #3
    • Dips x10 IC
    • Big O’s x10 IC
    • LAP #4
    • Freddie M’s x10 IC
    • Oblique LBC’s x10 ea IC

    COP #2:

    • Mosey to the Rusty Cage
    • Rotate through x5 Pull-ups, x10 Merkins, x15 Squats, then run to Hydrant and back
    • Repeato AYG x10min

    COP #3:

    • Mosey back to the Grass Circle
    • Partner up for 2 rounds of x25 reps each (x50 total each)

    COP #4:

    • Mosey to the Carillon Field
    • BLIMPS BEAST: x6 reps x6 locations down the field and back 
    • Burpees x36
    • Lunges (2-ct) x36
    • Imperial Walkers x36
    • Merkins x36
    • Plank Jacks x36
    • Squats x36

    Mosey BTTF for COT:

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

    NMS:

    • Beautiful morning to lead the finest gathering of high impact men that RVA has ever known. Appreciated the general good humor and encouragement being passed around this morning. YHC was originally going to bring a truck full of cabers for today’s workout, but switched gears after banging up my hand building a retaining wall yesterday. Maybe some other Q soon… 🙂  SYITG, DTH

  • Jacksonville Flash Mob

    A few Forge regulars were honored to welcome a couple HIM’s from Jacksonville, who were equally surprised to find one another at the Forge. With an empty slot on the Q sheet, Hot Potato was called, and the following beatdown ensued:

    The THANG:

    DR TRYHARD:

    • Long mosey down to the Culdesac
    • Welcome & F3 Disclaimer
    • Usual IC warmerama

    DOOZY:

    • Light post Alley: x5 Merkins, Run, x10 Squats, Bernie, repeato
    • Parking Space Descending Merkins: Bear Crawl between, increase reps 1-10
    • Parking Space Descend LBC’s: Crab Walk between, increase reps 2-20 (even numbers)
    • Mosey up to stairs and Tooth Fairy to the top
    • Man Killers 10-1

    ZAMBONI:

    • Burpee Apocalypse: Descending sets 10-1
    • Variable Rapid Succession Mary

    LAST CALL:

    • x2 Sets of Jousting Legs each way while odd man wall sits

    PYRO:

    • Parking Lot tracers: broad jump between, shuffle along
    • Rapid Merkin Burner: x10 ea of Diamond, Regular, Wide, and Staggered each way
    • Runners Choice: While one PAX runs parking lot loop, rest complete called exercise: Squats, Crab Cakes, LBC’s, APD’s, Calf Raises
    • The Final Countdown:  Rocky Balboa and Calf Raises

    Mosey BTTF for COT:

    • Counterama # 5
    • Namerama
    • Announcerama (see Comments)
    • YHC took the PAX out in Prayer

    NMS: What a great workout this morning! I think we’re all in agreement with Last Call – J’ville can keep their Burpee Apocalypse! Haha. Honestly was great F2 hanging with Boner and Pyro. Ya’ll are welcome back anytime! SYITG, DTH

  • Dr Alotareps Will See You Now

    A dozen SOJ studs converged on SOT, some to run, the rest to ingest the good Doctor’s latest ass-whoopin elixer, as follows:

    The THANG:

    • Mosey down to the track 
    • Welcome & F3 Disclaimer

    WARMERAMA BURPEE MILE:

    • Round 1: Run a lap, do x10 Burpees, stretch for the Six, then IC DQ’s & Squat Walkers
    • Round 2: Run a lap, do x10 Burpees, stretch for the Six, then IC Russian Soldiers & Cherry Pickers 
    • Round 3: Run a lap, do x10 Burpees, stretch for the Six, then IC Dying Quixotes & APD’s
    • Round 4: Run a lap, do x10 Burpees, stretch for the Six, then Variable Protractor Pain

    KILODORA:

    • x100 Merkins
    • x200 Heels to Heaven
    • x300 Box Jumps
    • x400 LBC’s
    • Moving partner runs across width of Field and back to alternate reps with exercising partner. 

    Mosey BTTF:

    • Merkin ROF

    COT:

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

    NMS:

    • Solid numbers strike again at SOT, and that was without the usual New Market gang. The way Tobit and Draper were talking, sounds like the runners did more sprinting than running (yuk), but YHC also have the Bootcampera a but of a run to start the day – and what a GREAT way to warm up it was! Will be looking at future Q’s warm-ups to have similar running intervals. Great work this morning brothers. Good to see Mousetrap making his way back into F3. SYITG, YHC, DTH

  • 2 Years Forging Greatness

    A dashingly handsome dozen gloom warrior vets posted in honor of the Forge 2 year anniversary, standing in the prow, cursing the storm, ready to embrace the windy wet suck. As accounted in the treasured Forge annals, here’s what greatness transpired:

    The THANG:

    COP #1:

    • Mosey down the Lot and Circle Up
    • Welcome & F3 Disclaimer
    • Lots of the usual DTH Warmerama Reps – all IC – and including a sloppy embrace with the soaked tarmac

    COP #2:

    • While awaiting Hardywood, the PAX lined up for 11’s on Opposing Curbs
    • Decline Werkins 1-10
    • Incline Diamond Merkins 10-1
    • Lunge between sides (half way through, Audibled to mosey between sides to save on time)

    COP #3:

    • Mosey to the base of Mt Chaplain
    • Burp Back Mountain – Partner 1 starts Burpees at bottom of the Grassy Slope while Partner 2 bear crawls to the top of the hill, completes x10 Heels to Heaven, then runs back down to switch with Partner 1 
    • Each partnered Team completed 104 Burpees, one for every week since the Forge’s inaugural beatdown on April 4th, 2019.

    COP #4:

    • Mosey around to the Amphitheater
    • Traverse steps 4x, alternating the following two routines each step:
    • Curb Crawl along the step with x3 incline merkins every 5 paces
    • Backwards Curb Crawl with x3 dips every 5 paces

    Mosey BTTF for Mary:

    • BONE RUBS x20 IC (ie, Side Straddle Pickle Pounders …like a plank jack followed by pickle pounder to each side, as a 4-count…)
    • WWII until Time

    COT:

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

    NMS:

    Fantastic work this morning for a dozen lucky gloom addicts sweating through the cold rain to knock out a ton-o-burpees and other fun stuff. Having missed last year’s first anniversary while abroad in missions, YHC could not have wished for a finer PAX to celebrate the 2 year mark – may there be MANY more! YHC remains absolutely in love with F3 and deeply thankful that God delivered me to such a fine band of brothers.  I am honored to serve alongside you. Humbly Yours, DTH

  • 30 of Everything

    The SOJ PAX Pack celebrated the 30th with the following ground and pound. No man was left behind, and no man was left where we found him. 

    The THANG:

    COP #1:

    • Mosey to the Lot and Circle Up
    • Welcome & F3 Disclaimer
    • x30 SSH IC
    • x30 Squat Walkers
    • x30 Arm Circles (Variety)
    • x30 Leg Up Merkins (split ea side)
    • x30 Dying Quixotes
    • x30 Oblique LBC’s (split ea side)

    COP #2:

    • GRABASS:  Q calls out a Man, first PAX to catch him calls the next exercise
    • x30 Reps of each exercise completed
    • Circuited the Fields to the Pavilion

    COP #3:

    • Line Up at the Pavilion
    • Count down even numbers from x30 Reps, crossing the field between each set
    • Rotate through sets: x30 SSH, x28 Merkins, x26 Squats, x24 LBC’s, x22 SSH, x20 Merkins, etc etc
    • Await the SIX with x30 Am Ham’s IC

    COP #4:

    • GRABASS:  Q calls out a Man, first PAX to catch him calls the next exercise
    • x30 Reps of each exercise completed
    • x5 Burpee penalty for failing to catch Fresh Prince on our final sprint to the Bball Court

    COP #5:

    • Line up on the BBall Court
    • x30 Burpees – completed as sets of x5 on either end of the court
    • PAX given variable methods for crossing court six times

    Circle up for COT:

    • Counterama #11 + #2 pups
    • Namerama
    • Announcerama (see Comments)
    • YHC took the PAX out in Prayer

    NMS:

    • Slightly cooler temps welcomed a quiet PAX this morning, but boisterous pups lightened the mood. The PAX were given a heads up after the Disclaimer that we’d be doing 30 of everything, but even YHC wasn’t prepared for that many leg-up Merkins in cadence – holy burnout batman! The Grabass sprints are a fun way to move around the AO, and YHC continues to be impressed with how many of the SOJ men can really turn on the after burners when being chased. Of course Fresh Prince and Snuff and Doozy were our main greyhounds bringing down the quarry. Respect to all! Thanks for permitting me the opportunity to lead. See ya’ll at the Forge Thursday for our 2 year anniversary. Lots of fun in store! ?

  • Workin on the Railroad

    The misty gloom of the Forge embraced six strong HIM’s. In stark contrast to fartsack idealism, today’s beatdown delivered the PAX to new heights of strength and perseverance. 

    The THANG:

    COP #1:

    • Welcome & F3 Disclaimer
    • Knollercoaster WakeUp:
    • x10 Squats at the bottoms
    • x10 Groiners at the tops
    • Upon Groiner completion, run to bottom of hill then back to top before moving to  the next knoll

    COP #2:

    • Mosey down to the Culdesac stopping at each light pole en route, alternating x6 Merkins with x6 Lunge steps
    • Circle up for a DTH Warmerama IC

    COP #3:

    • Bernie Sanders all the way back up to Forrest Ave, stopping at each light pole en route, alternating x6 WWII with x6 Broad Jumps

    COP #4:

    • Mosey across Forrest Ave and down to the DTH estate
    • Retrieve a 200lb Railroad Tie and bring out to the road for FIFTIES:
    • x50 reps of a called exercise
    • PAX take turns team-carrying railroad ties between sets

    Swing by Stratford’s Love Hill en route BTTF, then circle up for COT:

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

    NMS:

    • Smaller group today made for great conversation, and the PAX pushed hard to sweat through the routines. Yes, YHC said sweat… Richmond 90 degree summers will be here before we know it.  Best to get out there and enjoy the  seriously perfect weather while we’ve got it! YHC also enjoyed bringing the PAX over to the house for a little railroad tie work. They’re heavier than expected, but the PAX did a great job making sure lifting/carrying/dropping was done safely. GREAT to spend time w you guys this AM. SYITG, DTH

  • The Biggest Drawback of F3RVA

    The daylight savings gloom of Dogpile welcomed 14 Spring chickens to dig a little deeper for that elusive worm of success, which looked a little something like this:

    The THANG:

    COP #1:

    • Mosey down into the Amphitheater 
    • Welcome & F3 Disclaimer
    • IC exercises included: Nancy Kerrigans, DQ, Helix Helicopters, Hairy Rockettes, Dipped Crab Jacks, Derkins, Big O’s, APD’s, Oblique LBC’s

    COP #2:

    • 4×4 QUAD BURNER – Box jump to the top, complete x5 reps of 4×4’s, return to bottom, complete x4 reps, box jump to top…continue down to x1 rep at the top. (4×4 = Start standing arms raised, drop to plank, complete x4 merkins, complete x4 2-count Mtn Climbers, jump back up and clap hands overhead)

    COP #3:

    • In the lawn circle, partner up to complete x2 sets of x25 PLT’s each

    COP #4:

    • Mosey over to the other circle
    • Partner up for BURP-n-CURB circuit:
    • x5 Burpees while partner starts curb crawling, then switch
    • Complete entire loop

    COP #5:

    • Mosey back to the Carillon Field
    • Split PAX into two teams
    • Cross half the field via TUNNEL OF LOVE
    • Winners do ABC’s while Losers complete x10 Burpees
    • Complete other half of the field via CATERPILLAR
    • x10 Burpees for everyone 

    COP #6:

    • DORA 1-2-3:
    • x100 Merkins
    • x200 Squats
    • x300 LBC’s
    • Moving partner does Murder Gorillas across the Field and Lunges back

    COP #7:

    • Mosey down to the bottom of the triangle
    • AYG sprint up to the playground
    • Mosey around to the Rusty Cage
    • x20 Pullups & x20 Jerkins OYO

    Mosey BTTF for COT:

    • Counterama # 14
    • Namerama
    • Announcerama (see Comments)
    • GOMER PYLE took us out in Prayer

    NMS:

    • Keeping things relatively light with lots of variability, the PAX maintained a jovial banter of mumble chatter this morning. YHC’s efforts to deliver some novel exercises in the Warmerama likely aided in the generally light mood, but having Hardywood present is always the gin to our tonic. The question remains (until we decide to embrace the new societal norms and post in the nude), who’s responsible for the biggest drawback in F3RVA!? Enjoyed working out with you guys. Have a great weekend and SYITG. Best, DTH

  • Happy SOJ Patty’s Day!

    A surly bunch of drunken Irish bare knuckle boxers posted to SOT for a swig of the hard stuff. Half followed DTH pumping Irish Pub jams, while the other half (wisely) ran away. 

    The THANG:

    WARMERAMA:

    • Mosey down to the Parking Lot and Circle Up
    • Welcome & F3 Disclaimer
    • Complete the following to the beat of the Kickin’ Irish Pub Tunes:
    • Leprechaun Jacks (otherwise known as Smurf Jacks)
    • Irish Jig (heel slappers)
    • Leaping Leprechaun (side squat with hop-overs)
    • Irish Mtn Climbers (one-arm Mtn Climber)
    • Kiss the Blarney Stone (DQ’s)
    • Irish Soldiers

    THE 4 LEAF CLOVER:

    • Mosey to the Center of the Field
    • 4 Corners, but run in the pattern of a shamrock (4 circles), and completed as would an Irish Tavern Lassy
    • x3 Burpees
    • x17 Heels to Heaven
    • x20 Merkins
    • x21 Irish Humpers

    THE GUINNESS PUB CRAWL:

    • Mosey to the Track 
    • 1 Lap Around the Track with x8 Pub Stops
    • Each Stop, x17 WWII
    • “BEER Crawl” the Straights
    • Mosey the Curves

    DIRTY IRISH McDEUCE:

    • x4 Sets separated by crossing the space, each set with x3 exercises (chest, legs, core), x12 reps for each exercise
    • More BEER Crawls to cross the ~30 yards
    • Exercises: Merkins, Ball Dippers (2-ct), & Irish Hammers (2-ct)

    IRA FIRING SQUAD:

    • Mosey up the school and find a space on the brick wall (blindfolds optional)
    • To the beat of the music:
    • Donkey Kicks
    • Hoedowns (alternated slapping ankles then wall overhead)
    • Dirty Hookup (plank facing wall, alternate hydraulic hands to wall)
    • Take a break w LBC’s & APD’s
    • Back to the wall, assume BTTW, and complete the Hip Slapper grand finale

    Mosey BTTF for COT & BEER:

    • Counterama # 10
    • Namerama
    • Hand out the Guinness (since on school property, none opened/consumed)
    • Announcerama (see Comments)
    • YHC took the PAX out in Prayer

    For each petal on the shamrock, this brings a wish your way: 

    Good health, good luck, and happiness for today and every day.

    Irish Blessing

    NMS:

    • YHC enjoyed bringing some St Patty’s Day fun to the PAX today. Roundabout posted for his second time today, and was surprised to find himself dancing an Irish Jig at 0535. Who woulda thunk it! With uneven numbers, there were a few audibles to remove partner exercises (had a wheelbarrow shamrock search in mind), but “beer crawls” more than made up for it. Like DK said, “it’ll be over when it’s over.” Glad to fellowship with ya’ll this morning. Thanks for letting me lead. SYITG, YHC, DTH