Author: Dr Tryhard

  • 5 Card Stud(s)

    5 Studs showed up to WDog to see what was in the cards – here’s how it went down:

    The THANG:

    COP #1:

    • Mosey over to a parch of lit lawn
    • Circle up for a lengthy variety of Tryhard Wamrerama IC

    COP #2:

    • Mosey down to the bottom of the Amphitheater and stretch while Tryhard sets up the speaker and reveals the F3 Beatdown Deck
    • The PAX completed x5 sets of x5 cards each set, with a run to the top of the steps after each set

    Mosey BTTF for COT:

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

    NMS: Cooler temps and YHC departing for a week of vaca today meant a ground and pound routine was needed – and nothing does this better than the F3 Deck in the Amphitheater. The PAX approved of the variety and challenge the cards provided, and Gigabite did a phenomenal job putting in the work. In fact the young man paid tribute to the deck by spilling merlot, but respectfully completed AFTER our intimate little COT ball of man. YHC has really enjoyed the Summer Tour getting back out to all the AO’s. Appreciate ya’ll letting me take the lead today. SYITG, YHC, Tryhard

  • FNG Bees to the Ultimate Honey

    Heartbreak hosted the last Ultimate Frisbee for the season, landing two awesome FNG’s into our brotherhood. 

    The morning started with Chaplain joining YHC for the ride up from SOJ, rolling up to QMS in time to witness some tension between Pinto and the new workout crew’s boss lady telling him to move his car out of “their” planned workout area. YHC was also asked to move…and YHC suggested they put their cones out earlier to avoid this little misunderstanding in future… 

    With a mash-up of vets and FNG’s from all over, YHC led the PAX in a little moseyrama around the field and a brief COP for warming up and stretching the necessities. 

    Rules were explained, teams divided into uneven numbers (6v7) based on dark(er) and light(er) shirts, and PULL! the game started. It was initially gloomy enough to make visualizing teammates challenging, but the neon frisbee at least stuck out. 

    The Light 6-man Team kept the lead initially, but then the Dark 7-man team finally pulled past at the 4-4 mark, ultimately winning 7-4.  Everyone did a great job avoiding injuries, and YHC was definitely soaked with sweat by the end in spite of cooler temps this AM. 

    With 2 minutes to spare, game was called, cones gathered, and the PAX circled up for a quick fire Ring of Fire and a little stretching.

    COT:

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

    NMS: A big welcome to TERMITE (VMI class of ’95, Engineer, recruited by Shakedown) and to COUPON (friend of Carfax, originally from the Congo, working at Beth Bath & Beyond…hence the “Coupon”). Look forward to seeing these gentlemen around the West End! SYITG, YHC, DTH

  • Wilson is a Master…

    A handful of RVA’s finest gloom warriors posted this AM to Dogpile for a fleshly beatdown. According to Wilson, the master of fleshly beatdowns, here’s what ensued:

    The THANG:

    COP #1 at the Circle in usual DTH Warmerama style in cadence

    COP #2 as fine pearls on a bee line, the PAX stopped at least 4-5x for variable IC and OYO exercises en route to the far field/playground area

    COP #3 was 11’s with extra sauce. The PAX did Burpees 11–>1 on one side and Swing Pumps 1–>11 on the playground side, and moved in a diamond pattern to complete some other reps between sides – x5 Jump Squats on the road side, and x10 dips on the other side. All in all: x66 Burpees, x66 Swing Pumps, x50 Squat Jumps, & x100 Dips.

    COP #4 was an beautiful string of priceless COP pearls on our way back to the Carillon Field

    COP #5 was a Quarter Pounder Finale, x25 WWII, x50 Merkins, x75 Single-Ct Mtn Climbers, and x100 SSH …KUDOS goes to SIPPY CUP as the only one who finished before YHC called BTTF

    Mosey BTTF for COT:

    • Counterama # 15
    • Namerama
    • Announcerama (see Comments)
    • YHC took the PAX out in Prayer

    NMS:

    • We came, we conquered our otherwise lazy flesh, we left no man behind. At ET’s afterwards Wilson proclaimed himself a Debater, to which YHC agreed he was a Master Debater. They my have heard it before, but laughed all the same. Thanks for filling my cup brothers. SYITG, YHC, Tryhard

  • Triangle of FIRE

    Three gloom amigos donned their sombreros for an encore performance in the deep SOJ. The PAX made a preliminary pact for something more than walking and less than yesterday’s beatdown, and the following ensued:

    The THANG:

    COP #1:

    • Mosey the Bball Courts
    • Variable Wamerama IC, keeping the reps low and slow, just the way Wilson likes it

    COP #2:

    • LINDSEY on the Court
    • Squats 30/25/20/15/10
    • Box Cutters 10/15/20/25/30

    COP #3:

    • Mosey down to the Track
    • x4 Laps around the track, stopping every quarter for 10+ Reps in Dealers Choice fashion
    • Unwind with a reverso lap with 5+ reps each quarter

    COP #4:

    • Mosey up to the school
    • Wilson directed some Wall Sits
    • Honeymoon found us a smooth space for Mary
    • YHC led some Mary IC
    • TRIANGLE OF FIRE (x3 sets of x5 Merkins each, passed around)
    • Last 2 min of stretching

    Mosey BTTF for COT:

    • Counterama # 3
    • Namerama
    • Announcerama (see Comments)
    • YHC took the PAX out in Prayer

    NMS: Looking at the Q sheet last night, YHC noted two things – 1) Garbage Plate was taking the reins at The Forge, and 2) there was a blank space for Timberwolf. With the Tour under way, seemed like a good time to drive waaaaay down yonder and give the Timberwolf PAX a break from basketball. The gloom was deep upon arrival, but the slim shady New Market clown car arrived to ensure YHC wasn’t doing to Solo Q. After the sweatfest served at SOT yesterday, having Honeymoon’s ankle to be careful with, and YHC (again) having Zero plans in the hopper, the PAX agreed we’d keep it mellow. Turned out to be a genuinely decent workout with all the right warming up and cooling down incorporated, and of course the Wilson comedy club helped pass the time. Thx for having me gents. SYITG, YHC, DTH

  • 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