Author: Dr Tryhard

  • IN WHAT IS OUR SATISFACTION?

    DTH’S RECENT REVELATIONS

    Having Covid sucks

    I value energy, strength, motivation

    Have felt stir crazy, frustrated, sick and tired

    I value my work, and exercising all 3 F’s with my F3 brothers

    My Dry January – no booze, no screens, no sweets

    Have been seeking God for a fresh indwelling of the Holy Spirit

    How can I “Fan into flame”…???

    2 Tim 1:6-7

    For this reason I remind you to fan into flame the gift of God, which is in you through the laying on of my hands. For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline. 

    BUT, I HAVE FOUND…

    Devotions & prayer feel lackluster / monotonous 

    Fasting feels empty of return, especially with having Covid illness

    Find my flesh tugging for indulgence

    Connections with friends and family feels distant and superficial, lacking challenge/excitement

    I am bessed beyond belief. Have I become lukewarm and complacent? Do I need all these riches and blessings? 

    Revelation 3:16

    So, because you are lukewarm, and neither hot nor cold, I will spit you out of my mouth. For you say, I am rich, I have prospered, and I need nothing, not realizing that you are wretched, pitiable, poor, blind, and naked.

    Fulfillment felt more abundant in the PNG mission field…

    SO…how do I “fan into flame the gift of God” and incite greater purpose and fulfillment every moment?  With respect to being moved and led by the Holy Spirit, do we have to “feel it”?

    Phil 3:13-14

    Forgetting what is behind and straining toward what is ahead, I press on toward the goal to win the prize for which God has called me heavenward in Christ Jesus.

    Proverbs 3:5-7

    Trust in the Lord with all your heart 

        and lean not on your own understanding;

    in all your ways submit to him, 

        and he will make your paths straight. 

    Do not be wise in your own eyes; 

        fear the Lord and shun evil.

    What Spiritual disciplines ought we observe daily, regardless of the outcome, to best gird up for battle? …PRAYER, WORD, BODY

    James 1:22-25

    Do not merely listen to the word, and so deceive yourselves. Do what it says. Anyone who listens to the word but does not do what it says is like someone who looks at his face in a mirror and, after looking at himself, goes away and immediately forgets what he looks like. But whoever looks intently into the perfect law that gives freedom, and continues in it—not forgetting what they have heard, but doing it—they will be blessed in what they do.

    1 Peter 4:7-11

    The end of all things is near. Therefore be alert and of sober mind so that you may pray. Above all, love each other deeply, because love covers over a multitude of sins. Offer hospitality to one another without grumbling. Each of you should use whatever gift you have received to serve others, as faithful stewards of God’s grace in its various forms. If anyone speaks, they should do so as one who speaks the very words of God. If anyone serves, they should do so with the strength God provides, so that in all things God may be praised through Jesus Christ. To him be the glory and the power for ever and ever. Amen.

    James 5:13-16

    Is anyone among you in trouble? Let them pray. Is anyone happy? Let them sing songs of praise. Is anyone among you sick? Let them call the elders of the church to pray over them and anoint them with oil in the name of the Lord. And the prayer offered in faith will make the sick person well; the Lord will raise them up. If they have sinned, they will be forgiven. Therefore confess your sins to each other and pray for each other so that you may be healed. The prayer of a righteous person is powerful and effective.

    Is there something clouding our ability to fully turn to God & tap into the Holy Spirit? Is there some unrepented sin or shame or unforgiveness that is impeding the full reward of walking with God? 

    Gal 5:7-9

    You were running a good race. Who cut in on you to keep you from obeying the truth? That kind of persuasion does not come from the one who calls you. “A little yeast works through the whole batch of dough.” 

    1 John 2:9-11

    Anyone who claims to be in the light but hates a brother is still in the darkness. Anyone who loves their brother lives in the light, and there is nothing in them to make them stumble. But anyone who hates a brother is in the darkness and walks around in the darkness. They do not know where they are going, because the darkness has blinded them.

    Romans 12:1-2

    I appeal to you therefore, brothers, by the mercies of God, to present your bodies as a living sacrifice, holy and acceptable to God, which is your spiritual worship. Do not be conformed to this world, but be transformed by the renewal of your mind, that by testing you may discern what is the will of God, what is good and acceptable and perfect.

    Gal 5:1

    It is for freedom that Christ has set us free. Stand firm, then, and do not let yourselves be burdened again by a yoke of slavery.

    Where do you get your satisfaction from? …from the work you’re doing, or validation from others, or endorphins from tough workout, or worldly distractions? Similar to marriage counseling – don’t let your identity and fulfillment exist only in your spouse. Our foundation of reliance on Jesus and satisfaction in His love SHOULD be the primary source for our fulfillment. 

    Matthew 6:31-33

    Therefore do not be anxious, saying, ‘What shall we eat?’ or ‘What shall we drink?’ or ‘What shall we wear?’ For the Gentiles seek after all these things, and your heavenly Father knows that you need them all. But seek first the kingdom of God and his righteousness, and all these things will be added to you.

    Psalm 51:10-12

    Create in me a clean heart, O God,

        and renew a right spirit within me.

    Cast me not away from your presence,

        and take not your Holy Spirit from me.

    Restore to me the joy of your salvation,

        and uphold me with a willing spirit.

    Missing the usual F2 in a pandemic, how might we better pour those energies and investments of love and connection into those within our home and workplace? Develop a better friendship with spouse or kids. Take responsibility to go deeper in leading them closer to God?

    Hebrews 10:23-25

    Let us hold unswervingly to the hope we profess, for he who promised is faithful. And let us consider how we may spur one another on toward love and good deeds, not giving up meeting together, as some are in the habit of doing, but encouraging one another—and all the more as you see the Day approaching.

  • Our Days Are Numbered

    Eight mighty men looked into the eye of mortality, and chose the hard way. While 27 degrees in the gloom would normally evict the cheer of men, these hearty souls radiated 70 and sunny, rays of light and love piercing the darkness. What follows outlines a reasonable method for submitting the flesh to supernatural remediation, a proven tactic for seizing the day:

    The THANG:

    COP #1:

    • Short mosey down the parking lot and circle up (keeping close for possible FNG’s)
    • Welcome & F3 Disclaimer
    • Rapid fire variable Warmerama IC

    Mosey down and back a couple parking lanes, with variable caraoke, high knees, butt kickers, and closing with an uphill sprint to the school wall. Complete x10 reps of “Hoedowns” (seated in people’s chair, slap ankles then wall above head IC), then x10 Hip Slappers IC in BTTW position. 

    COP #2:

    • Mosey down to Handicap Rails
    • Partner up to complete x3 sets of:
    • x10 Jerkins each
    • x10 Cliffhanger Merkins each
    • x10 Dips each
    • Lt Dans OYO for the SIX

    COP #3:

    • Mosey up to 2nd Lot Grassy Hill
    • TRIPLE NICKLE:
    • x5 Burpees at the Bottom
    • Bearcrawl to the top
    • x5 Heels-to-Heaven
    • Run back down
    • x5 Rounds total 

    COP #4:

    • Mosey to Amphitheater for a DORA:
    • Moving partner performs the TOOTH FAIRY up the stairs then Crab Walk down amphitheater steps back to partner performing:
    • x100 WWII
    • x200 Squats
    • x300 SSH’s

    Mosey BTTF for a few remaining minutes of stretching and Mary.

    COT:

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

    NMS:

    • The first Forge of 2021 followed in the path of expected Forge excellent and was well attended – special appreciation to Hardywood making the long track from God’s country, Draper accepting the headlock, and thanks to Fresh Prince to break from his all-night Call of Duty vigil, to give us an even 8 PAX, perfect for the planned partner routines. The rest of you were equally appreciated and special. The highlight of the morning (at least for YHC) was being entertained by a barrage of Hardywood’s repertoire of jokes. Ask him sometime about the Pickle Slicer – good stuff. Thanks for permitting me to lead gentlemen – let us decide to make EVERY DAY count. Get out there today and stealthily serve someone’s needs without being asked or expecting anything in return. SYITG, YHC, DTH
    So teach us to number our days, that we may apply our hearts unto wisdom." Psalm 90:12 | Psalm 90 12, Psalms, Wisdom

  • Longpole on Leave

    The gloom was a little extra glooming this Christmas Eve. Six brave souls stood to preemptively burn the calories to be consumed on Christmas Day. Starting with a quick warm-up run and some stretches, the switch was flipped and the real fun began. While one partner ran two laps around the parking lot, the other partner completed 10 inverted merkins, 15 merkins, and 20 air squats. This circuit was completed three times. Next, the Pax ran down to the bottom, completed a three minute plank and then prepared to take on the next task. Using the light posts along the route, the Pax completed four suicide sprints, completing 10 additional merkins for each additional light post they reached and completing 15 WWIIs each time they reached the baseline. The pax then sprinted to the top of the hill where they finished the morning strong with several sets of bear crawls and other additional ab exercises.


    It was an honor to be able to Q while home on leave. Keep pushing, make yourself and those around you better, and be there for one another. These are the things I love about F3, its one big family.

  • Who needs fingertips anyway?

    A handsome collection of gloom vets escaped the Christmas carb coma to embrace an arctic chill. Turns out when you hug Jack Frost, he hugs back. Here’s how the PAX stayed one step ahead of frostbite:

    The THANG:

    COP #1:

    • Mosey to the Carillon Courtyard
    • Welcome & F3 Disclaimer
    • To warm up, circumnavigate Carillon Field, running lengths, bearcrawl far end, returning to courtyard to complete reps IC for the SIX:
    • Round 1: Imperial Squat Walkers & DQ’s
    • Round 2: The Opus & Crab Jacks
    • Round 3: NoCheat Merkins, Rosalita Whips, Freddie M’s slow to fast

    COP #2:

    • Mosey over to the far Circle and Partner Up
    • P1 starts carousel planks around curb while while P2 completes x5 burpees, then they switch, and continue alternating until circumference fully traversed
    • Slow Curb Dips IC for the SIX

    COP #3:

    • Mosey to collect coupons at the Stage and form up backside of Carillon
    • Triple Check:
    • P1 (timer) runs coupon around the Carillon
    • P2 does Squat Thrusters alternated with Kettlebell Swings
    • P3 does Bench Press Flutters alternated with WWII holding block on chest
    • Murder Bunny to return coupons to stage, then Al Gore & Hold Plank for the SIX

    COP #4:

    • Mosey to top of Amphitheater
    • Move to bottom with descending count 17-1, alternating Dips and Monkey Humpers
    • At bottom, Am Ham’s IC for the SIX
    • Return to top with ascending count 1-17, alternating Box Jumps with Incline Merkins
    • Await the SIX with Oblique LBC’s and APD’s IC, then close out with Heels to Heaven and Kimchi Twists IC
    • AYG sprint BTTF

    COT:

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

    NMS:

    • YHC was surprised and pleased with such a solid turnout the day after Christmas. Also enjoyed having Papabear Boberry out to congratulate the man on a healthy newborn girl. Apparently they are waiting to bring her out to a workout for formal naming by the PAX… YHC is voting for “Not unlike cold molasses, the PAX moved slowly to start, but the warmerama COP served its purpose, and soon it was just lips and fingers suffering the cold. YHC misspoke directions through numb lips at least a few times, and there were more than a few brothers who found the coupon handling endangering fingertip frostbite. Of course Cooper also had to add his own threat to the PAX health and safety, wielding a samurai sword stick around the COT and playing piñata with Doublemint’s scrotum. Pretty sure YHC saw Handshake running toward the danger looking for an inexpensive alternative to the impending doom of urologic sterilization. Maybe next time buddy. Finish the year strong brothers. SYITG, YHC, DTH

  • A DTH Christmas Story

    A seasonally beautiful morning welcomed 14 holiday spirited gloom warriors to NoToll for the 1st Annual DTH Christmas Story reenactment. Here’s how the PAX celebrated Christ’s birth:

    The THANG:

    COP #1 – The Back Story:

    • Mosey to the Field and Circle Up
    • Welcome & F3 Disclaimer
    • Celebrate Mary & Joseph’s Engagement with SSH x20 IC
    • Joseph was a carpenter, x20 American Hammers IC
    • Mary was a virgin devoted to God, x20 Hydraulic squats IC (like prayer)
    • M&J given shocking news by Gabriel – x20 Sweat Angels IC
    • M&J demonstrate obedience before God’s will – x10 DQ’s (like bowing)
    • Mary’s abs ached with growing baby Jesus – x10 oblique LBC’s ea side IC
    • King Herod decreed all subjects return to their hometown for taxation – x10 Russian Soldiers 

    COP #2 – The Journey to Bethlehem:

    • Mosey to the End of the Field
    • Partner Up
    • P1 is the timer with Donkey Kicks x20
    • P2 does Burpees awaiting P1 (Burpees represent Joseph loading up bags & Mary on the Donkey)
    • Partners each complete Kicks and Burps, then Wheelbarrow x20 yards, switch places and return
    • Complete x3 Rounds

    COP #3 – Away in a Manger:

    • Mosey to the Pavilion
    • To represent Mary & Joseph finding no room at the Bethlehem Inns, complete x7 Laps around the Pavilion, x3 Burpees (knocking on doors) after each lap
    • Mary & Joseph had to exterminate the stable’s vermin, so PAX partner up for x50 Dying Boxing Cockroaches each
    • Mary gave birth to Jesus, and PAX honored that labor and delivery with x10 painful DR.W’s IC

    COP #4 – All Hail the Newborn King:

    • Mosey out to the far corner of the field
    • The shepherds AWOKE to an Angel Choir – complete x20 WWII IC
    • The wise men followed The STAR – complete x20 “I’m a Star” IC
    • The Drummer Boy led a MARCH to see Baby Jesus – Lunge Walk back to the Pavilion
    • Deferentially hold plank for the SIX prostrated before the Babe in Manger
    • KING #1 presented Gold to Baby Jesus, in the form of x20 Groiners IC
    • KING #2 gave Frankincense, which looked a whole lot like x20 Copperhead Squats IC
    • KING #3, with a twinkle in his eye, generously gave Myrrh to Baby Jesus in the form of x5 Body Builder Burpees IC
    • Finally, the Drummer Boy played a cadence to the beat of x100 Calf Raises OYO

    COP #5 – The Gift of Christ:

    • Mosey to the parking lot and line up
    • Because of Christ, our Lord and Savior, we can RUN with FREEDOM, unhampered by sin. The PAX celebrated this Love Victory with x6 variable-speed sprints across the parking lot. 

    Mosey BTTF for Elbow Plank 1 Min of Silence to Consider our Christ and Calling.

    COT:

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

    NMS:

    Yes Rosie and Tobit, YHC is joining the ranks of yearly festive Q’s, and no (to whomever cares), YHC is not splitting the PAX in groups of less than 10, now or ever. Highlight of the morning was the lyrics of Rage Against the Machine chiming in to blend with the efforts of a few PAX singing Drummer Boy while lunging across the field. Twas beautimus. There was also the stark and entertaining juxtaposition of Doozy dropping a “F*ck You DTH” (as an effort to quote a movie), with Florence’s eloquent delivery of some Bible truths. As always, SOJ rocks, and YHC loved every bit of delivering the Christmas Story reenactment to the PAX. Already planning some entertaining updates for next year. SYITG, YHC, DTH

  • Classic Rock Quintet

    The bad boys of Bon Air gathered in the gloom to rock out for a workout. DTH pumped the Classic Rock tunes and the PAX kept warm head banging to the following beatdown:

    The THANG:

    COP #1:

    • Short mosey to end of lot and circle up
    • Welcome & F3 Disclaimer
    • 4×4 Musical Warmerama
    • Variable DTH Mary, all IC

    Long mosey around perimeter to back of school, periodically stopping for mini-COP sets of Carousel Planks, Sprints, and Curb Calf Raises.

    COP #2:

    • Mosey to Amphitheater
    • Partner up for Dora 1-2-3:
    • x100 Derkins
    • x200 Donkey Kicks
    • x300 Dolly’s
    • Moving partner box jumps each step, stopping to hump x5 monkeys at each landing, returning via steps

    COP #3:

    • Mosey back to top of Mt Chaplain
    • Descend together, stopping each landing for x10 Merkins IC
    • Ascend, x10 Squats IC ea landing
    • Decend, x10 WWII’s ea landing
    • Ascend, x10 CDD’s

    Mosey BTTF for COT:

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

    NMS:

    • A slightly less cold/wet morning greeted the Forge Pax, but YHC kept the pace moving for every one of the sacred 45minutes and generally stuck to the hardtop. The OYO warmup 4×4’s to the beat of classic rock felt definitely got the blood and spirits moving. Good mumble chatter today and a solid effort on all the exercises. Quads and shoulders definitely got a decent whooping. SYITG, YHC, DTH

  • Flipping off Frostbite

    A handful of especially swarthy SOJ vets posted to NoToll finding the climes to be sunny and seventy, plus or minus the sun and 43 degrees… Here’s how the PAX stayed warm:

    The THANG:

    COP #1:

    • Bball court Warmerama: x20 donkey kicks on the fence, sprint to the other side to do x5 burpees, sprint back. Complete x3 sets.
    • Circle up for Welcome & F3 Disclaimer
    • Nancy Kerrigans x10 ea leg
    • DQ’s x10
    • Russian Soldiers x10
    • No Cheat Merkins x10
    • Freddie M’s x10
    • Kimchi Twists x10

    COP #2:

    • Mosey back to the parking lot for 100’s:
    • Q calls an exercise, 1st man to complete x100 calls out next exercise, all PAX stop & run to other side, complete 10x
    • Exercises included – WWII, Dry Docks, Merkins, Mountain Climbers, Alternate 10 Burpees with 20 Plank Jacks, Squats, Calf Raises, LBC’s, APD’s, SSH’s

    COP #3:

    • Mosey to the bleachers for Dora the Explorer:
    • Partner up to complete the following:
    • x100 Derkins
    • x200 Box Jumps
    • x300 Am.Hammers
    • While one partner knocks out Dora reps, the other Explores the area to lay hands on x1 tree, x1 stone, and x1 metal  object before returning to relieve their partner (each time the runner must find a DIFFERENT tree/stone/metal)

    Mosey BTTF for COT:

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

    NMS:

    • One thing is for sure: it doesn’t matter how crazy and frustrating life is, or how bad the temps or weather is, you get your tail out of bed and come to a workout, the F’s absolutely WILL lift your spirit and warm your heart. Thanks to my SOJ brothers for posting on this frosty morning – means a ton. ? SYITG, YHC, DTH

  • DTH #38

    Twas a dark drenched gloom that welcomed 8 redwood veterans for the Dr Tryhard Birthday Hoedown. But with mild temps and the bright cheer of brotherhood, those gathered barely grumbled as YHC directed the PAX to collect their PARTY FAVORS (2 bricks each) from YHC’s vehicle…

    The THANG:

    COP #1:

    • Mosey over to parking lot
    • Welcome & F3 Disclaimer
    • Bricks in each hand for the following:
    • Don Brickotes x10 IC
    • Russian Brick Soldiers x10 IC
    • Brick 8-count Burpees x10 IC

    COP #2:

    • Mosey up to the Blacktop Court and Partner Up:
    • P1 starts Polar Bearing with Bricks in hand across Court while P2 runs to length & back carrying their coupons
    • Upon reaching partner, switch, and continue alternating until Polar Bears have crossed the Court
    • Switch to alternating Lunges for return across court

    COP #3:

    • Mosey up to the Field for a QUARTER POUNDER WITH CHEESE:  
    • With coupons in hand, sprint to each quarter to complete exercise, then Bernie back to start
    • 25 yard line – x25 WWII
    • 50 yard line – x50 Squats + Overhead Presses
    • 75 yard line – x75 AmHammers (single count)
    • 100 yard line – x100 Calf Raises while Coupons held out at shoulder height
    • Await the SIX after each round doing variable Mary

    COP #4:

    • Mosey down to lit cement walkway for the TWIN TOWER OF TRUST:
    • Two lines of facing PAX holding bricks out at eye level between
    • Last man bear crawls under the brick archway to the front, with each man at the back following suit
    • PAX move ~30 yards in this fashion

    COP#5:

    • Partner up under awning for x3 sets of x20 BRICKY-CAKES each – like Dying Boxing Cockroaches, but patty-caking bricks 

    COP #6:

    • Mosey down to the school wall and partner up for OPP’s:
    • P1 sits in Peoples Chair overhead pressing bricks & counting cadence for plank-jacking P2
    • x3 Sets of x20 each

    COP #7:

    • Mosey over to the lit parking lot for some MARY:
    • Dying Brickotes x10 IC
    • Brick-Gripping Arm Circles IC, x5 Small Ea Way, x5 Large Ea Way 
    • Brick Ranger Merkins x5 IC 
    • Brick Werkins x5 IC 

    COP #8:

    • Follow the Arrows, alternating Bear Crawl and Lunges between arrows around lot

    GRAND FINALE:

    • Flutters + Hallelujah Bricks x38 IC

    COT:

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

    NMS:

    • Now THAT was a fine brick bonanza celebration of COP’s. The PAX moved so quickly through the planned routines, YHC had to tag on THREE more COP’s just fill the time. Credit to Bodos for the Bricky-Cakes terminology. Thx to GP suggesting the Arrows at the end. And thx to Handshake serving as Timekeeper this morning. Enjoyed partnering up with GarbagePlate and BaconBits. Anyway, ya’ll rock. Loved to start my birthday enduring the elements and overcoming the hand-grip pain with you. SYITG! ~YHC, DTH

  • Pre-Holiday Fat Burner

    Gearing up to justify overeating their Thanksgiving favorites, 26 veteran fartsack escapees posted to Dogpile for a DTH smokefest classic. Here’s how it went down:

    The THANG:

    COP #1:

    • Mosey down to form up in the Amphitheater 
    • Welcome & F3 Disclaimer
    • The usual Variable Warmerama 

    COP #2:

    • BURPBACK MOUNTAIN:
    • Partner up with another cowboy
    • P1 starts Burpees
    • P2 runs to top of steps & back
    • Complete x100 Burpees as a team
    • Front runners help the SIX and/or join DTH in variable Mary

    COP #3:

    • Mosey to the Rusty Cage
    • Pull-ups x5 IC
    • Hanging leg lifts x5 IC
    • Merkins x10 IC
    • Complete x3 sets together

    COP #4:

    • Mosey to the Carillon front circle
    • WALLS OF JERICHO:
    • Partner Up
    • Complete x7 laps around the Carillon Memorial, with x7 Squerkins EACH following each lap
    • And all the PAX gave a great SHOUT to bring down the Carillon walls…
    • BODOS led plankorama for the SIX, adding (at Hitch’s suggestion) painful elbow plank pickle pounders (ugh)
    • Variable Mary

    COP #5:

    • Mosey to the Carillon Field
    • Line up along one side
    • Bearcrawl across, Broad Jump back
    • Crabwalk across, Lunge back
    • Gorilla Shuffle across, alternate-side Gorilla back
    • Mosey to the end of the Field for an AYG sprint to the other end

    Mosey BTTF:

    • Circle back for the SIX
    • Run out the clock with OYO Variable Mary

    COT:

    • Counterama # 26
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS:

    • YHC was honored to shield lock with so many studly HIM’s this morning. The PAX cowboy’d up with gusto for the hundred burpee opener – and we all said goodbye to our legs for the day. Then we smoked the shoulders at the rusty cage, and kept the burner on HIGH to bring the Carillon crumbing to the ground (Squerkins provided the usual humorous mumble chatter). A smattering of Mary between COP’s and a bit of decent Field work at the end sealed the deal on a full body smokefest. Solid work today gentlemen! SYITG, YHC, Dr Tryhard

  • JUST SEND IT

    In spite of brain freezing temperatures numbing the Q’s ability to count, SOT hosted a perfectly even six bootcamp gloom warriors and four escapees running into the gloomy distance. Here’s how the bootcamp PAX helped YHC to “just send it.”

    The THANG:

    COP #1:

    • Mosey down to the lower Lot
    • Welcome & F3 Disclaimer
    • LOTS of reps of LOTS of exercises, just trying to warm up and get loose

    COP #2:

    • Mosey to the track for a good old Buddy-Toss-N-Barrow:
    • Partner up to complete rotations of x20 PLT’s followed by x20 wheelbarrow paces
    • Partners alternate Toss-N-Barrows for the length of the straightaway.

    COP #3:

    • Mosey to the concrete stairs adjacent to the bleachers
    • Triple Check:
    • P1 – Alternate x10 Merkins with x10 Deep Squats
    • P2 – Alternate x10 WWII with x10 Lunges (2-count)
    • P3 – completes loop up concrete stairs across top behind bleachers, then back down other concrete stairs to return to partners
    • For Ascending Stairs:
    • Round 1 – Bearcrawl
    • Round 2 – Box Jump
    • Round 3 – Crabwalk

    COP #4:

    • Mosey around to the other side of the track to repeat Buddy-Toss-N-Barrow on the other straightaway.

    Mosey BTTF for COT:

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

    NMS:

    • The deep chill of our first frozen morning this Fall melted away in the levity of a small but jovial PAX. YHC first proved counting small numbers can be challenging, then requested the men suffer wheelbarrows, then added such a “mini-Vinny” complexity to the triple check, the PAX just couldn’t keep it together. As we all waffled and jokingly argued who was on who’s team, the sage words of OC echoed across the cold track “Just Send It!”. So the men crushed the reps, the mumble chatter remained on point, and God was invoked for His mercy and grace to keep the F3 momentum going into the day. SYITG brothers, YHC, DTH