Author: Dr Tryhard

  • 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

  • Tickets to the Gun Show

    15 redwoods posted to Dogpile for another edition of Try Hard or Die Trying! Here’s how we inscribed Emoji’s going away card: 

    The THANG:

    COP #1:

    • Mosey to the Circle
    • Welcome & F3 Disclaimer
    • Usual DTH warmerama following a few warm up laps around the circle

    COP #2:

    • Amphitheater Lindsey
    • WWII’s in the Grass Circle, 30/25/20/15/10
    • Flutters (2-ct) at the bottom of the Amphitheater 10/15/20/25/30
    • Running between top/bottom between sets

    COP #3:

    • Mosey to collect our Gun Show Tickets, AKA – the Coupons
    • Mosey over to the Bowl and partner up
    • Gun Show Dora
    • x100 Block Alt-hand Merkins (2-ct)
    • x200 Block Bench Press 
    • x300 Block Curls for the Girls
    • Moving partner carries coupon to other side & back 

    COP #4:

    • Mosey Coupons back to the Penny Stage
    • Partner up for a Coupon Finale
    • P1 – Coupon Swings
    • P2 – Murder Bunny across width of the field, run back
    • Two rounds each completed
    • Circle up to complete x10 BBJO’s (Burpee Block Jump-Overs) OYO

    Mosey BTTF for COT:

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

    NMS:

    • YHC arrived early enough to watch the dynamic Breakfast Club duo, Gomer Pile and Hitchhiker, make their honorable entrance. YHC took a few minutes to review the plan before Q’ing two workouts back to back – but the sage advice of GP was well appreciate, “Fight the Enemy, Not the Plan” …in other words, have a plan in place, but be ready to adjust in order to win. Well, 0600 arrived, and the PAX took off, complemented by the down range powerhouse Linked In – welcome! Some highlights of the morning were a few rolled eyes with the 8-count No Cheat Merkins, nobody slipping to their death going up and down the wet amphitheater steps, the heroic effort and enthusiasm the entire PAX put into CRUSHING the Gun Show Dora, two separate “Bodos” salutes (blocks broken to smithereens), Gomer Pile hazing Bodos on his block curls quality, and the groans and mumble chatter accompanying the Murder Bunnies and BBJO’s to end the morning. YHC is honored as always to be a part of this group. Thx for letting me lead today brothers. SYITG, DTH

  • 9v9 SOJ Ultimate

    A solid 18-PAX posted to NoToll in breezy fair weather to play some Ultimate Frisbee. Here’s how 9v9 played out:

    The THANG:

    The light colors were down a man briefly until Fresh Prince showed up, and then Light and Dark teams exchanged touchdown for touchdown until they were about 3-3… that’s when the Light team pulled away and despite a couple more worthy touchdowns by the Dark team, the Light jersey’d gents won the day. CONGRATS!!! There were a LOT of highlights for the morning, but the one that stands out was Beaker (Respect) running across the end zone to put the smackdown on a Nancy Lopez touchdown. It was like watching two worlds colliding. Not sure Nancy has had a hit like that in a couple decades. Strong work today fellas. SYITG, DTH

    Mosey BTTF for Stretch & COT:

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

  • Unexpected Smokefest for the FNG

    6 Forge regulars and an FNG escaped the warmth of the fartsack to choose to hard way. Here’s how DTH discovered a few classics can add up to an absolute smoker: 

    The THANG:

    COP #1:

    • Mosey over to the front of the school
    • Welcome & F3 Disclaimer
    • Usual DTH Warmerama, incorporating runs around the bus loop between IC exercises 

    COP #2:

    • Mosey down to the field for 4 CORNERS (Prostitute Style)
    • Corner 1:  x10 Merkins
    • Corner 2:  x20 WWII’s
    • Corner 3: x30 Squats
    • Corner 4: x40 American Hammers (2-ct)
    • Front Runners return to bring the SIX home

    COP #3:

    • Mosey to the Amphitheater for a TRIPLE CHECK:
    • P1 – Donkey Kicks
    • P2 – DR.W’s
    • P3 – Box Jumps steps, runs around top, back down stairs to rotate

    COP #4:

    • Mosey all the way around to the handicap rails and partner up for some shoulder work:
    • x3 Rounds of the following, completed by each partner
    • x10 Jerkins
    • x10 Dips
    • x10 Cliffhanger Merkins

    Mosey BTTF for COT:

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

    NMS:

    • YHC was excited to meet Dimitri as a newcomer (along with his M) to our Bible study last night, and even more excited when he was interested in giving F3 a try. YHC planned a workout consisting of some classics, but turned out to be a LOT more of a beatdown than YHC was expecting. Dimitri did a great job nonetheless and earned the nickname “Rambis” for a love of the NBA. At the writing of this backblast YHC is calling an audible to nickname him RAMBO …cause its cooler. It’s an honor to serve you gentlemen. SYITG, DTH

  • 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