Author: Dr Tryhard

  • DOUBLEHARD

    A dynamic duo didn’t succumb to the weatherman’s lies, and posted to the Forge to snuff out the flame of sloth and embrace the suck of self-discipline. Here’s what spontaneity produced:

    The THANG:

    THE DESCENT:

    • x10 Lunges ea light pole down to the culdesac

    CULDESAC MINI COP:

    • SSH, DQ’s, SquatWalkers

    THE ASCENT:

    • x3 Burpees ea light pole going back up, alternating Run, Bernie, Caraoke, or Bear crawl between poles

    ELEVENS:

    • Between bus loop curbs
    • 2-Count Am Hams 
    • Lt Dans
    • Lunge or Bearcrawl between sides

    MARY’s BOUDOIR:

    • Under the dry awning of the Middle School
    • DORA:
    • x100 WWII
    • x200 Pole Smokers
    • x300 Mtn Climbers
    • Moving partner uses the picnic table to complete x10 Dips and x10 Derkins (later switched to incline merkins)

    COT:

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

    NMS:

    • With the big ice storm predictions, YHC was anticipating a solo workout with Cooper, but Doublemint saved the day. YHC had completed a similar routine on Sunday AM having missed Dogpile, but Doublemint was handy with some painful augmentations. Mary’s Boudoir has proven useful once again as a dry spot during inclement weather, and today’s blustery freezing rain was certainly worthwhile escaping from. SYITG, YHC, DTH
  • Beatdown Deck + Bricks + Beats

    Five evaded the fart sack to bring sunny and seventy to the Forge. It was awesome, as follows:

    The THANG:

    COP #1:

    • Mosey down the lot and circle up
    • Welcome & F3 Disclaimer
    • The usual DTH Warmerama while awaiting Fresh Prince

    COP #2:

    • Mosey back past the DTH mobile and retrieve the bricks, F3 deck, and speaker
    • Circle up at the 3rd lot, school side (near benches, steps, and rails)
    • With bricks in hand and beats thumping, the PAX completed x6 Rounds
    • Each Round:  x5 cards IC or OYO separated by either a run around the lot, Tooth Fairies on the steps, Bernie around the lot, or Jerkins in the bars.

    Mosey BTTF for COT:

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

    NMS:

    • Today’s routine proved both simple and challenging – credit to the beatdown deck for delivering, as usual. Special thanks to Roger Roger making the trek down to SOJ. Cooper gave him a whole lotta love. And thanks to Bone Thugs providing some humorous mumble chatter in the absence of Hardywood’s usual effervescence. Thank you for letting me lead. YHC, DTH
  • IR Efforts & K9 Love

    NoToll welcomed 13 SOJ warriors and two poodle variety pups, none of whom are on IR, but all of whom enjoyed an IR-friendly workout. Here’s what embracing love and faithfulness looks like:

    The THANG:

    COP #1:

    • Circle up on the Basketball Court
    • Welcome & F3 Disclaimer
    • Disclaimer #2 for those on IR to modify as needed while keeping the “Tryhard Rule” in mind – “It doesn’t matter what you do, just do something!
    • Disclaimer #3 for those with dogs to bag up any landmines.
    • SSH x20 IC
    • DQ’s x10 IC
    • The Opus x10 IC
    • Russian Soldiers x10 IC
    • Elbow Plank Leg Lifts x10 ea side IC
    • Freddie M’s x10 IC
    • Kimchi Twists x10 IC
    • DR.W’s x10 IC

    COP #2:

    • Walk over to the Playground
    • Partner up to circumnavigate the Playground Curb 
    • P1 Curb Crawls while P2 completes x5 burpees, then switches with partner

    COP #3:

    • Walk over to the Bathrooms
    • Triple Check
    • P1 – Dips
    • P2 – Donkey Kicks
    • P3 – Bearcrawl across road and back ***AUDIBLE – since nobody on IR showed up, the PAX ran to the playground and back.

    COP #4:

    • Back to the Basketball Court
    • Circle up for BRICK BLIMPS BURNOUT
    • Holding a brick in each hand, the PAX completed a single round of BLIMPS together (x5 Burpees, x10 Lunges ea leg, x15 Imperial Walkers, x20 Merkins, x25 Plank Jacks, x25 Squats)
    • Round #2 OYO completing BLIMPS components at court corners
    • Circle back up for Variable Mary
    • Round #3 OYO BLIMPS around the court corners
    • Circle back up for Variable Mary Grand Finale

    BTTF for COT:

    • Counterama #13 + #2 K9’s
    • Namerama
    • Announcerama (see Comments)
    • BONETHUGS took the PAX out in Prayer

    NMS:

    • YHC posted a few minutes early to plant the flag and take Cooper for a poop walk. DK showed up with Buddy (his poodle mix) and Cooper greeted the pair with great enthusiasm. 0530 and the PAX tucked into a fairly stationary 45min routine while the dogs played around the edges. Despite YHC’s efforts, no IR guys posted, but the hope is that we can continue to create opportunities for our injured guys to come out and enjoy the fellowship. Highlight of my morning was Wilson wailing as fresh rain began to fall during Freddie Mercuries – reminded me of the wicked witch crying “I’m melting!” In the COT, YHC thanked the SOJ PAX for remaining a welcome place for Cooper, Buddy, and any other pups to post (Flatty’s pup CHIP is next!). After some recent concerns being presented, Cooper will be attending only SOJ AO’s, namely NoToll and the Forge. If you are not SOJ but have enjoyed Cooper’s company the last two years, please come visit us anytime. YHC welcomes any further questions or concerns from SOJ PAX to be brought up anytime at our workouts. SYITG, YHC, DTH
  • DIG DEEP

    Solid numbers at SOT, four to run, 9 to gun, all in it to win it. The AO was warm and well lit, the black ice was only briefly encountered, and it was flurries, not Cooper hair in your eyes and mouth. Here’s what the bootcampers enjoyed:

    The THANG:

    COP #1:

    • Mosey down to Track parking lot
    • Welcome & F3 Disclaimer
    • 4×4-icides Warmerama, 5–>1
    • Circle up for the usual 1st COP Mary to stretch things out

    COP #2:

    • Mosey to Track
    • Lap 1: x10 Burpees ea quarter
    • Lap 2: x20 WWII ea quarter
    • Lap 3: x30 Merkins ea quarter
    • Lap 4: x40 Squats ea quarter

    COP #3:

    • Mosey up to the school 
    • Partner up for a SPEEDORA:
    • x100 Donkey Kicks
    • x200 Monkey Humpers
    • x300 SSH’s
    • Partner sprints small curb circle
    • Audible out of time halfway through SSH’s —> BTTF

    COT:

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

    NMS: Doesn’t matter how old you are, F3 is hard, and if you want to improve over time, you’re gonna have to dig deep. YHC noted some incredible effort today from the PAX to push through the pain and encourage one another. That’s what this is all about. SYITG, YHC, DTH

  • 18 Studs for 17 Degrees

    The Dogpile gloom smacked a tit bit nipply upon arrival, but as the shovel flag was planted and the classic rock started thumping, an F2-inspired AO warming occurred, bringing climes to sunny and 70. With fantastic mumble chatter circulating, DTH called time and the PAX rocked out the following beatdown:

    The THANG:

    COP #1:

    • Mosey to the Amphitheater
    • DESCEND with x1 Burpee on each step
    • SSH for the SIX
    • Circle up at the bottom
    • Welcome & F3 Disclaimer
    • DQ’s x10 IC
    • Imperial Squat Walkers x10 IC
    • Russian Soldiers x10 IC
    • Crab Cakes x10 IC
    • Leg-up Merkins x5 IC each side
    • WWII x10 IC
    • Freddie M’s x10 IC
    • Oblique Crunch x10 IC each side
    • ASCEND with x1 Burpee on each step
    • SSH for the SIX

    COP #2:

    • TABATA MOSEY, stopping every 30 seconds to complete called exercise x15 seconds, repeato until destination reached
    • PLAYGROUND TRIPLE CHECK:
    • P1 Swing Pumps
    • P2 Werkins
    • P3 Run around Bath house and back

    COP #3:

    • Mosey over to the reservoir, stopping for brief COP’s a couple times en route to keep the PAX together
    • RESERVOIR SLOPE TRIPLE CHECK:
    • P1 Lt Dans
    • P2 WWII’s
    • P3 Bernie to the top and run back down

    COP #4:

    • Embracing their inner spirit animal, the PAX was directed to ascend the sheer (maybe 60 degree) grass slope via Bear Crawl, then descend via Crab Walk (plenty of skiing noted)
    • Complete x3 Reps

    COP #5

    • Mosey all the way around the reservoir and back to Carillon Field, stopping for brief COP’s en route to keep the PAX together
    • QUARTER POUNDER:
    • Sprint out, Bernie back
    • 1/4 way, x25 Merkins
    • Half way, x50 Heels-2-Heaven
    • 3/4 way, x75 Freddie M’s (single count)
    • All the way, x100 SSH’s

    Mosey BTTF for COT:

    • Counterama # 18
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out with the following Devotional Prayer by John Baille

    NMS:

    • YHC had a great time with you guys this morning – thanks for coming along for the ride! Seems playing some background classic rock brings out a youthful spirit among the PAX, and of course the Triple Checks permitted some great F2 chatter. Welcome to Smuckers from F3 Wilmington! Glad Hitch was able to recover your keys! Stay safe in the snow this weekend, and hope to see most of you at Kindred Spirit on Mon night. Best, DTH
  • Nose Candy for Everyone

    Richmond’s hottest gloom club, known to the city’s all nighters as El Forjé put on a special show this morning, with cocaine dusting every mirrored surface. Five regular rave junkies flocked to the scene wearing nothing but banana hammocks and powder snorkels. The music thumped, the alter in memory of Hardywood, gloriously sequenced with neon ecstasy was duly thronged, and RPD showed up to shut things down but joined the party after just a few hits of aerosolized cocaine. Here’s how the police reported it:

    The THANG:

    COP #1:

    • Mosey over to the Bus Loop & Circle Up
    • Welcome & F3 Disclaimer
    • EYE OF THE TIGER WARMERAMA:
    • SSH’s
    • Imperial Walkers
    • Russian Soldiers
    • Squats
    • Crab Cakes
    • Merkans
    • Groiners
    • SSH’s

    COP #2:

    • Mosey to the Amphitheater, Classic Rock keepin the beat
    • TABATA TIME:
    • 30s Exercise, 30s Box Jump Steps & Return
    • x9 Rounds rotating through:
    • Merkins
    • Donkey Kicks
    • Dips

    COP #3:

    • Mosey over to Mary’s Boudoir (covered space of Middle School)
    • Classic Rock Playlist continues
    • Partner up for a CONE DORA:
    • x100 WWII’s
    • x200 Heels-to-Heaven
    • x300 Flutters (2-ct)
    • Moving partner runs around the loop, stopping at each of the x10 cones to complete a Broad Jump Burpee

    Time filler Moseycizes a couple laps around the bus loop – Bernie, Shuffle Rt, Shuffle Lt, High Knees, Butt Kickers, etc

    Mosey BTTF for COT:

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

    NMS:

    • Beautiful first snowfall of the year welcomed a faithful few to the Forge, and YHC pulled out a fun routine from last year at NoToll. The quads and core really felt it today but the classic rock was a motivating accompaniment to the pain. All in all, no better way to start the day! LOVE spending time with my F3 brothers. See ya’ll at Dogpile, YHC, DTH
  • He’s Got The Whole NoToll In His Hands

    Five faithful SOJ HIM’s posted to NoToll expecting a DTH beatdown in freezing rain. But, their Faith being true, God cradled the AO in His hands, keeping conditions mild and dry, and they embraced the DTH beatdown with gusto – as follows:

    The THANG:

    COP #1:

    • Mosey to Circle Up in the Parking Lot
    • Welcome & F3 Disclaimer
    • Slow Body Builders x10 IC
    • DQ’s x10 IC
    • Imperial Squat walkers x10 IC
    • Hairy Rockettes x10 IC
    • CDD’s x10 IC
    • Werkins x10 IC
    • Crunchy Frogs x10 IC
    • Oblique Crunches x10 IC ea side

    COP #2:

    • Mosey over to Field 1 and line up along the baseline for a LINDSEY:  
    • Merkins:  30, 25, 20, 15, 10
    • Sprint across field between
    • Ball Dippers:  10, 15, 20, 25, 30

    COP #3:

    • Mosey to the Pavilion & Partner up (since odd numbers, four of the PAX passed partnering around the circle, leaving one man to do whatever Mary they wanted)
    • x3 Sets of:
    • x10 WWBooyah’s – sit facing w ankles locked, alternate WWII w booyah fives in middle – waiting partner remains at 45 degrees
    • x15 Squerkins each
    • x20 PLT’s each

    COP #4:

    • Mosey to the Parking Lot & Partner Up
    • Catch Me If You Can:
    • x2 Laps: P1 does x3 Burpees, runs to catch P2 doing Bernie around lot
    • x1 Lap: P1 does x5 Polar Bears, then catches P2 doing Lunges
    • x2 Laps: P1 does x10 SSH, then runs to catch P2 doing Caraoke

    Mosey BTTF:

    • Hold 6” plank until times up

    COT:

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

    NMS:

    • Literally as the PAX broke from COT and YHC pulled the SF from the ground, it started pouring freezing cold rain. What a generous gift from God to deliver us such a beautiful dry morning to complete the workout, holding off the rain until we were done. YHC is reminded so often of God’s faithfulness, because YHC can see Him working in and through everything. It’s been AWESOME getting back out i to the gloom and stretching this Covid-whipped frame back into shape. Appreciate you gents permitting me the honor to lead. SYITG, YHC, DTH
  • 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.