Author: Dr Tryhard

  • Pain Yields Power

    The Hoedown gloom welcomed 11 studly vets and 2 newer brothers for a DTH start-the-week-off-right party. Here’s what went down:

    The THANG:

    COP #1:

    • Mosey to the Planted Flag
    • Welcome & F3 Disclaimer
    • SSH, DQ, ISW, Opus, WWII, Plank Alt Leg lifts, etc etc

    COP #2:

    • Mosey up to the Field for the KILODORA – which is ONE THOUSAND Reps divided into:
    • x100 HRM’s
    • x200 Rosalita Whips
    • x300 Ball Dippers
    • x400 LBC’s
    • Moving partner runs across width of Field, completes x3 pull-ups and returns to switch with partner. 
    • Front runners help the WIX finish

    COP #3:

    • Mosey to the Murky Bottom for Triple Check:
    • P1 – People Chair
    • P2 – Derkins (feet held by P1)
    • P3 – Run the Loop

    Mosey BTTF:

    • Variable Mary until times up — yes, there were things the PAX was not familiar or necessarily comfortable with…

    COT:

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

    NMS:

    • Always a good time with the Hoedown crew, and enjoyed getting to know BaconBits and HotYoga. Glad to partner up with RogerRoger. Typical snarky mumble chatter from Upchuck and Handshake. If it hurts, you’re doing it right. Keep headlocking those guys who need this! SYITG, YHC, DTH

  • REMEMBER REMEMBER

    An even eight honorable HIM’s escaped the fartsack to give the Forge something to remember. Wearing nothing but a Guy Fawkes mask and his M’s black neglige, Dr Tryhard led the rebellious colonials into treasonous history – as follows:

    The THANG:

    COP #1:

    • Mosey to Culdesac
    • Welcome & F3 Disclaimer
    • SSH, DQ, CSquats, RSoldiers, Merkins, DRW, The Kim Special

    COP #2:

    • Mosey from Culdesac back up around school front via TRAVELING ELEVENS: 
    • Stop at every light pole alternating Groiners (1-10) and Heels-2-Heaven (10-1)

    COP #3:

    • Mosey to the Amphitheater 
    • TRIPLE NICKEL: 
    • x5 Decline Merkins
    • Box Jump up
    • x5 Dips
    • Jump back down
    • Complete x3 Rounds

    COP #4:

    • Mosey to school front loop
    • BEARMUDA TRIANGLE:
    • Bearcrawl between three corners
    • 1st Round – x11 WWII ea corner
    • Plank for the SIX then Hold Plank x1 minute
    • 2nd Round – x5 Burpees ea corner
    • Flutter Kicks for the SIX then Variable Protractor
    • 3rd Round – x20 Squats ea corner
    • Lunges to close

    COP #5:

    • MOUNT CHAPLAIN: Run top to bottom, completing x5 Merkins ea hardtop traversed, then reverso return to knoll top, completing dealers choice Mary for the SIX

    Mosey BTTF for Final COP:

    • PUSHERAMA DRILL: High knees, drop on command to complete x5 specialty merkins:
    • x5 Drivebombers
    • x5 Chuck Norris
    • x5 Werkins
    • x5 Ranger
    • x5 Staggered Left
    • x5 Staggered Right
    • HOLD DEEP HELIX x1 MIN

    COT:

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

    NMS:

    • In celebration of the Guy Fawkes Nov 5th holiday, the PAX performed a lot of 5’s and 11’s. For those counting, it also appears we completed 135 merkins. Missing the animated wit of both Bone Thugs and Hardywood, it was a quieter PAX focused on achieving F3 greatness. BUT, YHC was personally uplifted by the presence of SPIT, traveling DAYS to reach our beloved domain to check off the Forge as he nears completion of ALL AO’s within a month! (Or something like that) YHC mused about the meaning of the Guy Fawkes history and where Americans have stood as rebels in the history books while now faced with our own terrorists and rebellions in many forms. We closed in prayer for our country – may we grow stronger together through this tough season instead of being torn apart by divisions. May we as F3 HIM’s be a light of reconciliation, setting the example in selfless acts of love. Thx for permitting me to lead brothers. SYITG, YHC, DTH

  • Chatter Vacuum

    The gloomy mist of NoToll welcomed 16 SOJ studs who escaped the fartsack to follow DTH into F3 glory. With Doublemint sidekicking as timekeeper, here’s how these HIM’s got it done:

    The THANG:

    BBALL COURT WARMERAMA:

    • WWII Suicides
    • x1 Burpee ea time hitting baseline
    • x10 WWII ea time hitting end line
    • x3 Sets completed

    COP #1:

    • Mosey to parking lot and circle up
    • Welcome & F3 Disclaimer
    • DQ’s, ISW’s, RS’s, Tplank A.Circles, Plank Alt Leg Lifts, Dolly’s, APD’s, Oblique LBC’s, Ode to Kim

    COP #2:

    • Mosey to Pavilion
    • Partner up for x3 Sets of x20 PLT’s
    • Alternate wheelbarrow 20-30 yards between sets

    COP #3:

    • Indigenous People’s Run around Fields to end up at Field 1
    • Quarter Pounder: Sprint out to complete reps at each quarter, Bernie Back to end line and ABC’s for the SIX
    • x25 No Cheat Merkins
    • x50 Ball Dippers (2-ct)
    • x75 Freddie M’s (2-ct)
    • x100 Plank Jacks

    Mosey BTTF:

    • Hold Plank for the SIX
    • Sweat Angels, Rosalita Whips, others?

    COT:

    • Counterama # 16
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS:

    • Augmented suicide warmups killed the mumble chatter before it even got started, and the PAX kept the breathless momentum going for 45min straight. YHC, having planned a core-heavy routine, was surprised with how much the Quads got worked today. Regardless, it was an impressive PAX that busted through the workout today. T-claps to BONETHUGS who both completed an Indigenous Run for the first time, as well as solo’d a hero move going back for the SIX in the end. Mad respect brother. Love you guys – go make it a GREAT day! SYITG, YHC, DTH

  • 70 Day Count Down

    The Forge welcomed 11 snooze-averse matriculants back to gloom school for the latest round of DTH macho mania. Here’s how the bluetooth speaker chimed in:

    The THANG:

    COP #1:

    • Mosey down to the culdesac
    • Welcome & F3 Disclaimer
    • Turn on the “Workout Mix”… 
    • x70 SSH IC
    • Change sucky tunes
    • DQ’s, CSquats, RSoldiers, FreddieMs, Merkins, and other stuff

    COP #2:

    • Mosey to side of school, changing music station again en route…ugh
    • Triple Check: Jerkins, Dips, Run

    COP #3:

    • Mosey around to Soccer Field
    • OLD 100 – with interval run up to Box Jump Amphitheater steps
    • x100 MHumpers, x90 Plank Jacks, x80 Single Lunges, x70 SSH’s, x60 Dolly’s, x50 MtnClimbers, x40 Flutters, x30 Merkins, x20 WWII, x10 Burpees
    • *AUDIBLE to exclude run & box jumps half way through

    Mosey BTTF for COT:

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

    NMS:

    • YHC didn’t have time to plan anything fancy for today, but a quick Google search had revealed today marks 70 days left in 2020. The countdown made YHC think of how often we take the future for granted, putting off things for some other time – hard conversations, seeking/giving forgiveness, the M’s honey do list that would really help her feel loved, a special adventure with the kids, inviting that neighbor or coworker to F3 or church, etc. We are quick to be “busy” with what we’ve deemed most important for the moment, but how would our perspective change if we accepted the challenge over the next 70 days to make things right in 2020. Pray on it fellas! SYITG, YHC, DTH

  • Wa-Tho-Huk

    A solid nine-PAX of modern day Jim Thorpes posted to the newest unofficial AO to follow DTH down the 3+ mile Bright Path. Despite all wearing matching shoes, here’s how the Great Spirit inspired us to greatness:

    The THANG:

    Mosey around the bus loop, then circle up for COP #1:

    • Welcome & F3 Disclaimer
    • Nancy Kerrigans
    • Don Quixotes
    • Imperial Squat Walkers
    • Hairy Rockettes
    • Rosalita Whips

    Mosey back to the track for COP #2:

    • LAP #1: Partner up for x1 Burpee CMIYC, Bernie until tagged by partner
    • LAP #2: GrabAss (Q calls a name, that man sprints away, PAX give chase and GrabAss winner calls out x10 reps of something then calls next victim’s name)
    • LAP #3: CMIYC with x3 Broad Jumps then Bernie

    Long Mosey to Short Pump Park:

    • Triple Check at Circle Field for COP #3:
    • P1 – Swing Kicks
    • P2 – Bench Dips
    • P3 – Run Circle Field

    Long Mosey back to PMS for COP #4:

    • Light pole Suicides until out of time

    Mosey BTTF for COT:

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

    NMS:

    • If you like running the hard way, try stopping to get a beatdown on the regular. Gypsy’s got the right idea folks, and HEY, YHC’s IT band actually permitted a few miles without a crippling crawl ending. Notable moments from the morning: Confused PAX started the morning running in circles were then enlightened when Hardywood came in on two wheels – YHC knew Hardywood’s default donut run when he’s late and can’t find the PAX might have pushed him over the edge into Diabetic Ketoacidosis. Not on my watch bro! And as a sweet reward Hardywood then spent 43 minutes infusing his next-level WOKE mumble chatter and energy for our entertainment. Under discussion was the naming of this group after Swiper dropped an awesome idea on Slack last night. To quote: “I suggest we name the Wednesday run/bootcamp combo AO at Pocahontas Elementary school “Bright Path” to honor one of America’s greatest all-around athletes, Jim Thorpe. Like Pocahontas, Thorpe was a member of an Algonquin nation. She was a Powhatan and he was a Sauk. Among his other accomplishments, he won Olympic gold medals in the pentathlon and decathlon, was a two time football All-American under Pop Warner, played both professional football and baseball, and was the first president of the NFL. He even won the 1912 intercollegiate ballroom dancing championship. Far from the specialized athletes of today, his all-around excellence is a good match for the dual nature of this AO,  and his Algonquin ancestry is a distant tie to Pocahontas. Thorpe’s mother named him Wa-Tho-Huk, translated as “path lit by great flash of lightning” or, more simply, “Bright Path.” Well, the conversation continues but as of the writing of this backblast, the consensus is to keep Thorpe’s native name “Wa-Tho-Hook” as the AO name…endearing referred to by the RVA PAX as “WTH” or “Wha The Heck!” Anyway, YHC enjoyed it today fellas. Keep posting! Best, YHC, DTH

  • Escaping Vapors, Audibles, and Post-op Lap Dance

    An assembly of southern gentlemen who untangled themselves from their wives’ predawn embrace gathered at SOT for something decidedly less cushy. Here’s what the runners avoided:

    The THANG:

    COP #1:

    • Mosey to the Field Lot
    • Welcome & F3 Disclaimer
    • SSH, RSoldiers, CSquats, Opus, DQ’s, WWII’s, Oblique LBC’s, APD’s

    COP #2:

    • Mosey to the Football Field & Track
    • THE GREMLIN:  A short distance Beast with variable movement between points
    • Round 1: Alligator Walk & Angle Grinder
    • Round 2: Bear crawl & Burpees
    • Round 3: Crab Walk & Crab Cakes (2-ct)
    • Round 4: Deep Lunge & Dolly’s
    • Round 5: Elephant Crawl & Elbow Plank Leg Lifts 
    • Round 6: Frog Jump & Flutters (2-ct)

    COP #3:

    • Track Catch Me If You Can
    • P1 Does Reps while P2 Bernie Sanders, P1 catches up to switch
    • Lap #1: x1 Burpee 
    • Lap #2: x2 Opus
    • Out of time – mosey BTTF

    COT:

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

    NMS:

    • Whatta marvelous mumble chatter morning – discussion revolved around multiple audibles (the field was suuuper squishy so moved to track, the hard way would have been absolutely Awful, and OC cane up with Elephant crawl instead of elbow crawl on pavement), the noxious 4th F (a blessing from YHC’s very own rear end, which OC did his best matrix moves to avoid, but failed), and the possibility of a probono lap dance after Draper’s vasectomy (“is there a copay for that?”). Apparently a smaller PAX means greater intimacy. Love you clowns. SYITG

  • The Farewell Q

    I figured since it was my last F3 workout I would do my best to leave a lasting impression with all those in attendance at the Forge. The workout was tough, but it was a good reminder that even when your body feels like it may fail it is truly all in your head.

    THE THANG:

    • Stretch it out, get a good warmup in, and mentally prepare yourself
    • Burpee broad jumps — 75 yards, run back to start, run to where you left off, another 75 yards, 5 rounds
    • Suicides — 75-yard increments
    • Partner bear crawls/abs  — one partner bear crawls while the other completes flutter kicks, WW2s, and LBCs
    • One final hill sprint

    NAKED MOLESKIN:

    With all pax completing the workout, I felt a sense of pride in the F3 family. The fact that I, a 22-year-old, was able to create a workout that challenged me and men who are 20 or 30 years older than I am to complete the same workout is insane. The men I have met during my time with F3 RVA are some of the craziest, hard-working, and genuine men out there. If I could leave one thing that may impact each workout from here on out, it would be to compete with yourself. Find someone at each workout who is faster or stronger, and make it your goal to keep up with them. Whether it was DTH, Fresh Prince, Hardywood, and many others, there was always someone I was pushing myself to compete with. Push yourself, don’t hurt yourself, have fun and stay healthy. ~Long Pole

  • Mash up: Double the Knee Replacement, Tabata, and Classic Rock

    The inky shadows of NoToll and a very friendly (and smelly) un-neutered lab/pit stray welcomed 19 warriors and completely disrupted Cooper’s mojo. The Defender of the Pax was entirely bothered by this musky intruder and made sure we all knew it. Anyhoo – YHC brought some novel ideas to share, and here’s how it went down:

    The THANG:

    COP #1:

    • Short mosey to the BBall Court & Circle Up
    • Welcome & F3 Disclaimer
    • EYE OF THE TIGER WARMERAMA:
    • Invisible Jumprope
    • Imperial Walkers
    • Squats
    • Russian Soldiers
    • Hand-release Mericans
    • Boxing Cockroaches
    • Crab Cakes
    • Freddie Mercurys
    • Rosalitas

    COP #2:

    • Mosey to the Pavilion
    • TABATA LAPS:
    • 30s Exercise, 30s Lap Pavilion
    • x9 Rounds rotating through:
    • Merkins
    • Monkey Humpers
    • Lt Dans

    COP #3:

    • Mosey to the Parking Lot
    • Blast some Classic Rock
    • Partner up for CORA:
    • x100 WWII’s
    • x200 Pole Smokers
    • x300 Flutters (hands up, 2-ct)
    • Moving partner runs the x10 cone loop, stopping to complete Broad Jump Burpee at each cone

    Mosey BTTF for Mary Finale:

    • Ring of Fire
    • Variable Mary to the beat of the Classic Rock mix

    COT:

    • Counterama # 19
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS:

    • Doublemint was first on the scene and had already called in Animal Control by the time YHC arrived – but they wouldn’t be showing up for a while so Mr Stink joined the SOJ PAX and Cooper for a beatdown heavy on the beats and entirely lacking the cadence calling (first time for YHC). Poor buddy Cooper kept running around his boys, growling his displeasure, and making sure the newcomer didn’t steal any pets. Wilson may have been the only other one just as bothered, but everyone was keeping on their toes with not one, but TWO, knee breakers getting under foot. The Rocky themed warmerama, while inspiring, felt too short. The Tabata version of a triple check had to modify from Dips/Derkins/Dans because there were no benches in the pavilion. And the Cone Dora was improved by the PAX mishearing YHC suggesting burpees at every other cone, and a broad jump between – which became a supermanly broad jump burpee at every cone. Solid work gents! YHC was really feeling the classic rock during all those Pole Smokers – gonna bring the tunes out more often. And no Hardywood, I will not be playing your foul death metal.  SOJ had strong representation for the shoe donation today – is it a competition between Nano-Regions? If so, we’re winning…as usual. #SOJ4Life At the end of the morning, YHC had Mr Stink and Cooper in the car leaving the lot to head home because Animal Control hadn’t showed – then they pulled in and we did a quick offloading of the pup – hopefully he’ll find his home. Thanks for letting me lead today fellas, for humoring my Q-style, and for being the best dang PAX around. SYITG!

  • BreakWind Ridge

    A month of SOJ IPC in the history books (thank God), DTH returned to a gloomier Heartbreak Ridge packed with veteran pain addicts hungrily awaiting their fix. Good thing YHC brought along the medieval torture playbook…

    The THANG:

    COP #1:

    • Mosey to Soccer Field
    • Welcome & F3 Disclaimer
    • Imperial Squat Walkers x10 IC
    • Opus Merkins x10 IC
    • Dying Quixotes x10 IC
    • Tplank Arm Circles x10 ea side IC
    • Rosalita Whips x10 IC
    • LBC’s x10 IC
    • Wilson&Fudd

    COP #2:

    • Mosey to Heartbreak Ridge
    • Partner up for a LINDSEY:
    • Bottom x30/25/20/15/10 – PLT’s 
    • Bernie to Top
    • Top x10/15/20/25/30 – Dying Boxing Cockroaches
    • Run to Bottom
    • Each partner completes each exercise
    • Elbow Plank for the SIX

    COP #3:

    • Mosey to the BBall Courts
    • Triple Check:
    • P1 – Dirty Hook-Up
    • P2 – Legs of Time (Like Kimchi twists, but dropping legs to each hour of the clock)
    • P3 – AYG across Bball court & back

    COP #4:

    • Mosey to the Handicap Rails
    • Choose a new partner
    • x3 Rounds of the following:
    • Jerkins x10 each
    • Dips x10 each
    • Cliffhanger Merkins x10 each
    • Between Rounds, partners complete x10 Lt Dans together

    Mosey BTTF for COT:

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

    NMS:

    • While it is profoundly true that SOJ holds YHC’s heartstrings, HBR and the Tuckahoe PAX are truly beloved. These guys know how to work! Loved partnering with Seymour for the Lindsey today – pretty sure my palms are bruised. Loved crushing the Triple with Lighthouse and Splinter. And was totally motivated partnering with Atilla who CRUSHED that last routine on the rails. Also, Greenbow’s speedy effort to complete the last set of Lt Dans before time ran out was just pure entertainment. Today’s title honors the 4th F liberally released by today’s core focus – better in the gloom than in our office space! Love you guys. YHC, DTH

  • Ringing in Year 3 with Orange Pussy and Bone Rubs

    Two years ago, Don Draper and Dr Tryhard showed up to NoToll without an invitation, welcomed by a huge PAX enjoying Ollivander’s VQ. Today, the happy couple announced their two year F3versary and happily applied a 3000 volt cattle prod to the PAX in the following manner:

    The THANG:

    COP #1:

    • Mosey back to BWE bball court
    • Welcome & F3 Disclaimer
    • The Dynamic Duo took turns with variable warmerama – highlights were Draper bringing back Hillbillies and DTH introducing Bone Rubs.

    COP #2:

    • Mosey to Playground
    • MORNING CALL:   PAX hold incline plank along edge of playground, and complete x5 merkins as each man took a turn to complete x5 merkins (total merkins x55)

    COP #3:

    • Mosey to the Swamp
    • BEAST LAPS: Six stops around track, Six Laps completed with the following exercises called – Burpees, WWII’s, LongJumps, BoneRubs, Monkey Humpers, CDD’s

    COP #4:

    • Mosey long way BTTF for COT:
    • Counterama # 11 + Cooper
    • Namerama
    • Announcerama (see Comments)
    • DRAPER took us out in Prayer

    DTH NMS:

    • There has probably never been a better kick off in F3 history than Orange Crush renaming himself Orange Pussy. Throw in some Hillbillies and Bone Rubs and BOOM, great mumble chatter. Draper and YHC have been exceptionally blessed to call F3RVA our home the last two years. No finer brotherhood can possibly exist. Here’s to year #3 and MANY more! SYITG, YHC, DTH

    DON DRAPER NMS:

    • A message from Don Draper, a man of few words:  Large milestones have the ability to catch you off guard. That incremental step in the plethora of evolutions that led to that exact moment. Today is a celebration, not of the day itself, but to each and every moment that the brotherhood of F3 has pushed us to be just a little bit stronger, a little bit wiser, a little bit more humble. We’re thankful for each friendship and memory already built and those to come. Thanks to you gentlemen – we look forward to seeing each of you in the gloom.