Author: Dr Tryhard

  • Sweet 16

    Three amigos converged to celebrate the Q’s 16th wedding anniversary, so naturally, it was 16 of everything. Here’s how it’s told by the OTB SOJ runners who filled the BWE parking lot but were nowhere to be found.

    The THANG:

    COP #1:

    • Warmerama on the BWE soccer field in the usual DTH fashion, except everything was x16 reps in cadence

    COP #2:

    • Mosey down to the track
    • x4 laps completed, with x4 stops per lap, completing x16 reps at each quarter
    • Each lap had: x16 Burpees, x16 2-ct American Hammers, x16 2-ct Ball Dippers, and x16 Dolly’s

    COP #3:

    • Mosey over to the parking lot
    • Polar Bear x16 parking spaces, completing x1 merkin at each line
    • Reverso with lunging all the way back with x1 squat each line

    COP #4:

    • Mosey back to the Flag the long way around and finish off the morning with variable 16-count Mary

    COT:

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

    NMS: Beautiful morning for a threesome with a couple SOJ studs. After 16 years in the saddle, YHC needs a little bromance here and there. So it was sweet sixteen of everything and turned out to be a decent beatdown – thanks Doozy for some exercise suggestions on the track. YHC hadn’t planned a routine like normal…just knew it was gonna be 16 of everything and we’d do some laps and burpees. As YHC will be out of town for a weekend of beer, brats, and fishing, it was a good thing to get smoked on the front end. The SOJ runners had arrived before we did and were still beating the streets by the time we left…probably lost somewhere in those Salisbury suburbs. As Buzzkill pointed out, the summer heat and humidity is definitely here. SYITG, DTH

  • PREBLAST – U.Frisbee & PuppyPile

    Hey Fellas, save the dates for some Ultimate Frisbee and PuppyPile workouts this summer (dates below). Best, DTH

    ULTIMATE: 6/8 NoToll, 7/1 Forge, 8/3 Heartbreak Ridge, 9/1 SOT

    PUPPYPILE (Following Dogpile – 2nd Sat Monthly): 6/12, 7/10, 8/14, 9/11

  • Does 4 make a Pile?

    Two HIM’s each brought a couple 2.0’s for the first PuppyPile of 2021. While our numbers were few, our enthusiasm was mighty, and great fitness, fellowship, and faith was enjoyed by all. 

    The THANG:

    COP #1:

    • Mosey to the BBall Court and Circle Up
    • Welcome & F3 Disclaimer
    • ANIMAL WARMERAMA:
    • Kangaroo Side-Straddle Hops x10 IC
    • Flamingo Lunge until Q calls
    • Butterfly Quixotes x10 IC
    • Bunny Hop until Q call
    • Dancing Bears x10 IC
    • Bear Crawl until Q calls
    • Crabcakes x10 IC
    • Crab Walk until Q calls
    • Starfish Crunches x10 IC
    • Gorrilla Shuffle until Q calls

    COP #2:

    • Mosey out to the Field
    • FOLLOW THE LEADER:
    • Leader chooses whatever moving activity and direction desired, followed by all PAX enacting the same

    COP #3:

    • DR TRYHARD SAYS:
    • Like Simon Says but with exercises
    • Each PAX takes a turn leading

    COP #4:

    • MERKIN MERKIN BURPEE:
    • Circle up like Duck Duck Goose, but all hold Plank in circle while one walks around, each performs a Merkin when tapped, then the one designated “Burpee” jumps up to give chase

    COP #5:

    • SNAKEPIT:
    • The Dad’s bearcrawl chasing kids (ouch)

    COP #6:

    • RED LIGHT, GREEN LIGHT:
    • When DTH turns his back and calls GREEN light, PAX runs towards him
    • When DTH turns back towards the PAX and says RED light, they must freeze
    • First one to reach DTH wins

    COP #7:

    • Mosey back to the Playground
    • TRIPLE CHECK (more like a Single or Double Check as children were melting down…)
    • P1 – Incline Merkins
    • P2 – Squats
    • P3 – Runs up the playground ramp, slides down, and returns to switch

    COT:

    • Counterama # 6
    • Namerama
    • Announcerama (see Comments)

    NMS:

    • The clock struck 0700 and Oreo was looking up at DTH with her great big eyes on the verge of tears, asking where all the other kids were… Well, YHC was about to sit her down to share the hard truth that a Q never knows who, if any, brothers might post… when Boberry and his boys pulled in the save the day. The Q adjusted the planned routine to bring in a few fun games for a smaller PAX, and YHC looks forward to sharing these genius games at an adult level of pain…especially Merkin Merkin Burpee, which may well be the new Ring of Fire. Anyway, YHC’s son, Solomon, kept up for the first time today and earned the F3 nickname “BANJO” from his older sister Penniella (Oreo)… with absolutely ZERO relevance as to why or how he’s in some way related to a banjo. Oh well, isn’t that how most of our names happen? YHC looks forward to gathering a larger crowd for future PuppyPile’s this season. May well give the Sat AM post-Dogpile version a try for June. SYITG, DTH

  • Ultimate Burpee & Baby Daddy

    The lush fields of NoToll rolled out before 15 gloom studs who all agreed their lives were sadly short on burpees. No problem – the good Doctor had a prescription for what ailed them:

    The THANG:

    COP #1:

    • Mosey to the Field and circle up
    • Welcome & F3 Disclaimer
    • Usual DTH Warmerama broken up every 2-3 sets with a movement exercise across the field, x3 burpees, and return to circle up for more

    COP #2:

    • Mosey over to the Pavilion
    • BURPEE PYRAMID:
    • Burpees with ascending Merkins 1-10
    • Run a lap around the Pavilion after #5 and #10
    • Burpees with descending Groiners 10-1
    • Run a lap after #5 and #1

    COP #3:

    • Return to the Field
    • ULTIMATE BURPEE:
    • PAX divided into two teams 
    • Turnovers: x3 Burpees for the those responsible for a bad throw and/or missed catch 
    • Touchdowns: x5 Burpees for everyone
    • The All-Blacks won 6-4 against the others colors, so x100 burpees minimum, plus extra burpees for all the turnovers (some of us were so blessed more than others…)

    Mosey BTTF for COT:

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

    NMS: What a GREAT PAX we have in SOJ!!! Loved leading you boys through what we might consider the only way to possibly “enjoy” doing around 150-200 burpees in a 45 minute timeframe. YHC enjoys having Buzzkill back out with the PAX – that man has some SPEED on the field! And yes, he made YHC look sloppy at least once. Kudos of course to my All-Black teammates, especially the pro frisbee handling by OC, Last Call and DK. Honestly amazing effort by every single man out there on both teams. YHC’s honestly more beat after that little number than many other tough Q’s. And to top it all off, the announcement grand finale, Fresh Prince is our newest to-be BABY DADDY!!!! There’s gonna be a lot of proud uncles (and defenders of honor) for your little girl brother. SYITG gents, DTH

  • Tossing Bumper to the Hounds

    The white hot embers of the Forge welcomed 10 veteran Gloom warriors and one VMI grad FNG to refine their metal under the steady hand of the good Dr Tryhard. Here follows the tale of shed slag and hardened iron. 

    The THANG:

    COP #1:

    • Mosey to the School’s Grassy Courtyard and circle up
    • Welcome & F3 Disclaimer
    • SSH x20 IC
    • R.Soldiers x10 IC
    • DQ’s x10 IC
    • x20 DK’s OYO
    • Copperhead Squats x10 IC
    • Imp Walkers x10 IC
    • Cherry Pickers x10 IC
    • x20 DK’s OYO
    • Dancing Bears x10 IC
    • Leg-Up Merkins x10 IC (x5 each side)
    • x20 DK’s OYO
    • Heels to Heaven x10 IC
    • Oblique LBC’s x10 IC ea side

    COP #2:

    • Mosey around to the Soccer Field for a Quarter Pounder
    • Sprint to each quarter to complete exercise, Bernie back to start between
    • 25 yard line – x25 Merkins
    • 50 yard line – x50 Squats
    • 75 yard line – x75 Freddie M’s (2-ct)
    • 100 yard line – x100 SSH
    • ABC’s for the SIX

    COP #3:

    • Mosey to the Amphitheater for a Triple Check: 
    • P1 – Alternate x5 Box Jumps with x5 Incline Merkins
    • P2 – DTH’s (Dolly, Toe-touch, Heels to Heaven) 
    • P3 – Box jump amphitheater and run the stairs loop 
    • Am.Ham’s for the SIX

    COP #4:

    • Mosey back to the Field for an old Iron Pax Challenge (modified from original)
    • Broad-jump x5, then complete the following x3 sets:
    • x10 Burpees
    • x10 Ball Dippers
    • x10 WWII
    • Return to baseline with bear crawl
    • Complete x3 Rounds
    • DOOZY led Crunchy Frogs for the SIX

    Mosey BTTF for a MARY FINALE:

    • APD’s x20 IC
    • Rosalita Whips x20 IC
    • Merkin ROF 
    • Flutters hands-up x20 IC
    • Flutters low x20 IC
    • Variable Protractor
    • …maybe some other stuff…

    COT:

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

    NMS:

    • Nothing like a huge PAX and a cool gloomy morning devoid of humidity to get the spirit right for a decent beatdown. Shakedown and Flange have done some long term headlocking to get FNG Bumper (Evan Roberts, VMI ‘18) to join the Forge PAX today. He coaches Flange’s 2.0’s baseball team, and as an engineer ran the same circles with Shakedown 2 years ago. In his mid-20’s and well built, this young man is getting ready to run a 50 miler – so no surprise, he had no issues keeping up with the PAX today. He also reports enjoying training his bird dog – hence the nickname Bumper. Welcome BUMPER!  See ya’ll out there, DTH

  • PuppyPile 5/16 at NoToll

    Sunday MAY 16th, 7-8am Bootcamp for our 2.0’s at NoToll. Watermelon social and playground time to follow. SYITG, DTH

  • !!! F3RVA SHIRTS !!!

    !!! F3RVA SHIRTS !!!

    PAX – the time has come! Please click the link below to access the Mudgear order form. You can choose whichever style shirt you want and order as many as you want. Just be sure to put YOUR F3 nickname into the field titled “F3 Name” at check-out (limited to 11 characters). Let me know any questions, and PLEASE spread the word at COT’s. Best, Dr Tryhard

    https://f3.mudgear.com/products/f3-rva-shirt-pre-order

  • 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