Author: Dr Tryhard

  • 30 of Everything

    The SOJ PAX Pack celebrated the 30th with the following ground and pound. No man was left behind, and no man was left where we found him. 

    The THANG:

    COP #1:

    • Mosey to the Lot and Circle Up
    • Welcome & F3 Disclaimer
    • x30 SSH IC
    • x30 Squat Walkers
    • x30 Arm Circles (Variety)
    • x30 Leg Up Merkins (split ea side)
    • x30 Dying Quixotes
    • x30 Oblique LBC’s (split ea side)

    COP #2:

    • GRABASS:  Q calls out a Man, first PAX to catch him calls the next exercise
    • x30 Reps of each exercise completed
    • Circuited the Fields to the Pavilion

    COP #3:

    • Line Up at the Pavilion
    • Count down even numbers from x30 Reps, crossing the field between each set
    • Rotate through sets: x30 SSH, x28 Merkins, x26 Squats, x24 LBC’s, x22 SSH, x20 Merkins, etc etc
    • Await the SIX with x30 Am Ham’s IC

    COP #4:

    • GRABASS:  Q calls out a Man, first PAX to catch him calls the next exercise
    • x30 Reps of each exercise completed
    • x5 Burpee penalty for failing to catch Fresh Prince on our final sprint to the Bball Court

    COP #5:

    • Line up on the BBall Court
    • x30 Burpees – completed as sets of x5 on either end of the court
    • PAX given variable methods for crossing court six times

    Circle up for COT:

    • Counterama #11 + #2 pups
    • Namerama
    • Announcerama (see Comments)
    • YHC took the PAX out in Prayer

    NMS:

    • Slightly cooler temps welcomed a quiet PAX this morning, but boisterous pups lightened the mood. The PAX were given a heads up after the Disclaimer that we’d be doing 30 of everything, but even YHC wasn’t prepared for that many leg-up Merkins in cadence – holy burnout batman! The Grabass sprints are a fun way to move around the AO, and YHC continues to be impressed with how many of the SOJ men can really turn on the after burners when being chased. Of course Fresh Prince and Snuff and Doozy were our main greyhounds bringing down the quarry. Respect to all! Thanks for permitting me the opportunity to lead. See ya’ll at the Forge Thursday for our 2 year anniversary. Lots of fun in store! ?

  • Workin on the Railroad

    The misty gloom of the Forge embraced six strong HIM’s. In stark contrast to fartsack idealism, today’s beatdown delivered the PAX to new heights of strength and perseverance. 

    The THANG:

    COP #1:

    • Welcome & F3 Disclaimer
    • Knollercoaster WakeUp:
    • x10 Squats at the bottoms
    • x10 Groiners at the tops
    • Upon Groiner completion, run to bottom of hill then back to top before moving to  the next knoll

    COP #2:

    • Mosey down to the Culdesac stopping at each light pole en route, alternating x6 Merkins with x6 Lunge steps
    • Circle up for a DTH Warmerama IC

    COP #3:

    • Bernie Sanders all the way back up to Forrest Ave, stopping at each light pole en route, alternating x6 WWII with x6 Broad Jumps

    COP #4:

    • Mosey across Forrest Ave and down to the DTH estate
    • Retrieve a 200lb Railroad Tie and bring out to the road for FIFTIES:
    • x50 reps of a called exercise
    • PAX take turns team-carrying railroad ties between sets

    Swing by Stratford’s Love Hill en route BTTF, then circle up for COT:

    • Counterama # 6
    • Namerama
    • Announcerama (see Comments)
    • YHC took the PAX out in Prayer

    NMS:

    • Smaller group today made for great conversation, and the PAX pushed hard to sweat through the routines. Yes, YHC said sweat… Richmond 90 degree summers will be here before we know it.  Best to get out there and enjoy the  seriously perfect weather while we’ve got it! YHC also enjoyed bringing the PAX over to the house for a little railroad tie work. They’re heavier than expected, but the PAX did a great job making sure lifting/carrying/dropping was done safely. GREAT to spend time w you guys this AM. SYITG, DTH

  • The Biggest Drawback of F3RVA

    The daylight savings gloom of Dogpile welcomed 14 Spring chickens to dig a little deeper for that elusive worm of success, which looked a little something like this:

    The THANG:

    COP #1:

    • Mosey down into the Amphitheater 
    • Welcome & F3 Disclaimer
    • IC exercises included: Nancy Kerrigans, DQ, Helix Helicopters, Hairy Rockettes, Dipped Crab Jacks, Derkins, Big O’s, APD’s, Oblique LBC’s

    COP #2:

    • 4×4 QUAD BURNER – Box jump to the top, complete x5 reps of 4×4’s, return to bottom, complete x4 reps, box jump to top…continue down to x1 rep at the top. (4×4 = Start standing arms raised, drop to plank, complete x4 merkins, complete x4 2-count Mtn Climbers, jump back up and clap hands overhead)

    COP #3:

    • In the lawn circle, partner up to complete x2 sets of x25 PLT’s each

    COP #4:

    • Mosey over to the other circle
    • Partner up for BURP-n-CURB circuit:
    • x5 Burpees while partner starts curb crawling, then switch
    • Complete entire loop

    COP #5:

    • Mosey back to the Carillon Field
    • Split PAX into two teams
    • Cross half the field via TUNNEL OF LOVE
    • Winners do ABC’s while Losers complete x10 Burpees
    • Complete other half of the field via CATERPILLAR
    • x10 Burpees for everyone 

    COP #6:

    • DORA 1-2-3:
    • x100 Merkins
    • x200 Squats
    • x300 LBC’s
    • Moving partner does Murder Gorillas across the Field and Lunges back

    COP #7:

    • Mosey down to the bottom of the triangle
    • AYG sprint up to the playground
    • Mosey around to the Rusty Cage
    • x20 Pullups & x20 Jerkins OYO

    Mosey BTTF for COT:

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

    NMS:

    • Keeping things relatively light with lots of variability, the PAX maintained a jovial banter of mumble chatter this morning. YHC’s efforts to deliver some novel exercises in the Warmerama likely aided in the generally light mood, but having Hardywood present is always the gin to our tonic. The question remains (until we decide to embrace the new societal norms and post in the nude), who’s responsible for the biggest drawback in F3RVA!? Enjoyed working out with you guys. Have a great weekend and SYITG. Best, DTH

  • Happy SOJ Patty’s Day!

    A surly bunch of drunken Irish bare knuckle boxers posted to SOT for a swig of the hard stuff. Half followed DTH pumping Irish Pub jams, while the other half (wisely) ran away. 

    The THANG:

    WARMERAMA:

    • Mosey down to the Parking Lot and Circle Up
    • Welcome & F3 Disclaimer
    • Complete the following to the beat of the Kickin’ Irish Pub Tunes:
    • Leprechaun Jacks (otherwise known as Smurf Jacks)
    • Irish Jig (heel slappers)
    • Leaping Leprechaun (side squat with hop-overs)
    • Irish Mtn Climbers (one-arm Mtn Climber)
    • Kiss the Blarney Stone (DQ’s)
    • Irish Soldiers

    THE 4 LEAF CLOVER:

    • Mosey to the Center of the Field
    • 4 Corners, but run in the pattern of a shamrock (4 circles), and completed as would an Irish Tavern Lassy
    • x3 Burpees
    • x17 Heels to Heaven
    • x20 Merkins
    • x21 Irish Humpers

    THE GUINNESS PUB CRAWL:

    • Mosey to the Track 
    • 1 Lap Around the Track with x8 Pub Stops
    • Each Stop, x17 WWII
    • “BEER Crawl” the Straights
    • Mosey the Curves

    DIRTY IRISH McDEUCE:

    • x4 Sets separated by crossing the space, each set with x3 exercises (chest, legs, core), x12 reps for each exercise
    • More BEER Crawls to cross the ~30 yards
    • Exercises: Merkins, Ball Dippers (2-ct), & Irish Hammers (2-ct)

    IRA FIRING SQUAD:

    • Mosey up the school and find a space on the brick wall (blindfolds optional)
    • To the beat of the music:
    • Donkey Kicks
    • Hoedowns (alternated slapping ankles then wall overhead)
    • Dirty Hookup (plank facing wall, alternate hydraulic hands to wall)
    • Take a break w LBC’s & APD’s
    • Back to the wall, assume BTTW, and complete the Hip Slapper grand finale

    Mosey BTTF for COT & BEER:

    • Counterama # 10
    • Namerama
    • Hand out the Guinness (since on school property, none opened/consumed)
    • Announcerama (see Comments)
    • YHC took the PAX out in Prayer

    For each petal on the shamrock, this brings a wish your way: 

    Good health, good luck, and happiness for today and every day.

    Irish Blessing

    NMS:

    • YHC enjoyed bringing some St Patty’s Day fun to the PAX today. Roundabout posted for his second time today, and was surprised to find himself dancing an Irish Jig at 0535. Who woulda thunk it! With uneven numbers, there were a few audibles to remove partner exercises (had a wheelbarrow shamrock search in mind), but “beer crawls” more than made up for it. Like DK said, “it’ll be over when it’s over.” Glad to fellowship with ya’ll this morning. Thanks for letting me lead. SYITG, YHC, DTH

  • The Mounted Hundo

    Nine HIM’s welcomed a blood red sunrise at the Forge with the following beatdown to end all beatdowns:

    WARMERAMA:

    • Variable Mosey around to the wall
    • Welcome & F3 Disclaimer
    • Donkey Kick-offs (got up to 20)
    • Circle up for the usual DTH reps IC

    THE THANG:

    • Old 100 on Mt Chaplain
    • 100 reps at the bottom, 90 top, 80 bottom, 70 top, ….down to a 10 burpees finale
    • First man to complete reps calls out and entire PAX stops to mosey
    • Plank or Hollow-Body Hold for the SIX
    • Variable reps of different exercises completed at each of SIX landings en route from top to bottom & bottom to top
    • There were lots of different reps
    • It was very difficult

    Mosey BTTF for COT:

    • Counterama # 9
    • Namerama
    • Announcerama (see Comments)
    • YHC took the PAX out in Prayer

    NMS:

    • Last week the PAX was surprised when Chaplain didn’t use his namesake routine. Then the man no-shows for the hardest version of Mt Chaplain to date. We’re sensing Chap may not like his Mount very much after all. Great to have Flange back out after his winter hibernation, and T claps to Roger Roger for making the long trek down. As the PAX was completing their gruesome Old Hundo, trucks and vans started assembling in the lower parking lot, which Snuff expertly recognized as a film crew setting something up. Apparently Michael Keeton is in town and filming a series about the opioid crisis… YHC looked it up and it’s called “Dopesick”, and will show as a limited series on Hulu. Anyway, the PAX was totally ready for Batman to join us on Mt Chaplain. Maybe next time. 

  • Old Men Rule, Teenagers Drool

    The lush dry fields of NoToll welcomed a dozen dutiful gloom warriors to find the sunny and 70 side of self-discipline. The teenage soccer players cramping our parking lot space chewed on this juicy gossip during their sunrise practice:

    The THANG:

    COP #1:

    • Mosey down to Field 1
    • Welcome & F3 Disclaimer
    • Usual DTH Warmerama

    COP #2:

    • 4 CORNERS (Prostitute Style)
    • Corner 1:  x10 Merkins
    • Corner 2:  x20 WWII’s
    • Corner 3: x30 Squats
    • Corner 4: x40 Freddie M’s (4-ct)
    • Front Runners return to bring the SIX home

    COP #3:

    • TRIPLE CHECK:
    • P1 – Bleacher Box Jumps
    • P2 – American Hammers
    • P3 – Runs across Field & Back

    COP #4:

    • 1 min Plank
    • 1 min Hollow Body Hold
    • Wilson’s Wife

    COP #5:

    • Line up & Space out to complete OVER UNDERS the length of the Field

    Mosey BTTF:

    • After the gate, complete BATTAN DEATH MARCH to the parking lot (In the format of an Indigenous Peoples Run, the Pax Lunged in Line while last man completed x5 Burpees, then ran to front)

    COT:

    • Counterama # 12
    • Namerama
    • Announcerama (see Comments)
    • YHC took the PAX out in Prayer

    NMS:

    • Spring is in the air with weather warming, fields drying, and a group of sexy old men doing Broga in the pre-dawn light. Pretty sure S&M was on the menu…something about partner stretching with a belt… ? Anyhoo, the PAX welcomed Pyro from J’ville Florida in town for the week – YHC has apparently delivered him a memorable beatdown in the past. Also, Cooper adopted a deflated football for his entertainment and as usual, Fresh Prince was impossible to outpace. Funniest comment of the day was delivered by OC, in an effeminate teenage voice, “Good one, old man”, after YHC attempted a jovial comment to the soccer players they could join us for a warm-up. Had YHC in tears lunging back to the Flag. A pleasure and honor as always to lead you guys. SYITG, YHC, DTH

  • Taking the Blocks for a Walk

    The frozen tundra of Dogpile welcomed 15 warriors to test their metal in the furnace of another DTH beatdown. Here’s how real meal shed the slag:

    The THANG:

    COP #1:

    • Mosey to the Circle
    • Welcome & F3 Disclaimer
    • Usual DTH-style warmerama routine

    COP #2:

    • Mosey to collect coupons at the Stage
    • Head over to the Bowl for a LINDSEY:
    • 30–>10 Squat Thrusters
    • Carry coupon between sides
    • 10–>30 Block Merkins

    COP #3:

    • Mosey down the forested back road to the Pump house, carrying coupons, stopping to complete x3 Block Burpees every time Q calls (maybe x5 sets total)
    • PUMP HOUSE TRIPLE CHECK:
    • P1 Al Gore Block Curls
    • P2 Block-on-Chest WWII
    • P3 Runs with coupon down to bridge, completes x10 Block Groiners, and returns to switch

    COP #4:

    • Mosey up pipe loop, carrying coupons, stopping for a brief set of Block Dips at the top waiting for the SIX
    • Rusty Cage – x2 Sets of x10 Pullups OYO
    • Return Coupons at the stage

    Mosey BTTF for COT:

    • Final minute Merkin Ring of Fire
    • Counterama # 15
    • Namerama
    • Announcerama (see Comments)
    • HARDYWOOD took the PAX out in Prayer

    NMS:

    • Twas a handsome gaggle assembled round yon Old Glory upon YHC’s delayed arrival. Apparently the little Nickel bridge was closed due to freezing, so YHC had to book it back around the highway to make the AO on time. Mumble chatter was aplenty until Body Builders was called, then there wasn’t even enough breath for keeping count. Hardywood saved the PAX from perpetual pain by accurately providing the final counts. Mumble chatter picked back up again as the PAX collected their coupons, but subsided quickly with a coupon-happy Lindsey in the bowl. Handshake decided that specific routine may have been the single hardest routine to implement in that moment …what he doesn’t know is that YHC has yet to introduce the PAX to Ascending Polar Bunnies…among other novel beauties waiting in the hopper. The PAX went on to keep their beloved coupons for a wee tour of the AO, and despite YHC’s best efforts, the joy of PAX Mumble Chatter won the day. Solid work brothers. Thanks to Hardywood for some closing words of wisdom. SYITG, YHC, DTH

  • 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