Author: Dr Tryhard

  • SOJ Vanquishes the Murder Bunny in Gruesome Hand to Hand Combat

    Coconut husk hoofbeats echoed across the misty gloom as fourteen Knights of the South assembled for battle. Their enemy – the indomitable Murder Bunny – known across all the land for mercilessly ripping men’s vertebrae asunder. Leering vultures hungrily awaiting the expected outcome witnessed the battle scene as follows:

    The THANG:

    Warmerama:

    • Mosey down to the Field
    • Collect blocks on route
    • Welcome & F3 Disclaimer
    • Variable Mary Warm-ups and a little practice of the IPC moves:

    IPC WEEK #4:

    • For TIME, complete the following:
    • Baseline x10 Burpee Block Jump Overs (BBJO’s)
    • Murder Bunny to the 25 yard line
    • x25 Block Squat Thrusters
    • Run back with block to baseline
    • x10 Burpee Block Jump Overs (BBJO’s)
    • Murder Bunny to the 50 yard line
    • x50 Alternate Block Merkins (two count!)
    • Run back with block to baseline
    • x10 Burpee Block Jump Overs (BBJO’s)
    • Murder Bunny to the 75 yard line
    • x75 Block Curl Press
    • Run back with block to baseline
    • x10 Burpee Block Jump Overs (BBJO’s)
    • Murder Bunny to the 100 yard line
    • x100 Block Windshield Wipers (single count)
    • Run back with block to baseline
    • x10 Burpee Block Jump Overs (BBJO’s)
    • DONE!

    Mosey BTTF for COT:

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

    NMS:

    • !!!VICTORY IS OURS!!! The SOJ Knights have won the day, completing the final 2020 IPC with phenomenal effort and overall times. Hardywood led the way with a Herculean time of 24:42!!! Tclaps brother (and thanks for being YHC’s rabbit!) As it stands, SOJ has officially decided the Murder Bunny will be fondly remembered as a conquered foe, never to raise it’s ugly head again… (somewhere a bunch of SOJ’s guys are desperately knocking on the nearest wood…). YHC and Boberry have greatly enjoyed the opportunity to facilitate the IPC this year, and suspect the RVA PAX have officially staked claim in the winner’s circle! Keep on the lookout for final scores! YHC, Dr Tryhard

  • BONE RUBS

    The dog making it an even dozen beating hearts in the Forge gloom embraced the following deal of fate:

    The THANG:

    COP #1:

    • Welcome & F3 Disclaimer
    • Variable DTH-style warmerama in front of the school

    COP #2:

    • Mosey down to the middle school awning, surprisingly lit up for once
    • DTH whips out the F3 DECK
    • Randomly chosen PAX chose three cards for a Triple Check:
    • Stationary men complete High Slow Flutters & LBC’s, while runner High Knees it out to the roses and back.

    COP #3:

    • Mosey to the front of the middle school
    • Choose three new cards (Am Ham’s, Freddie M’s, Rosalita)
    • Complete x50 of each OYO with a loop run between

    ***BONUS ROUND***

    • Entertaining mumble chatter from BoneThugs gave birth to a brand new exercise “Side Straddle Pickle Pounders”, endearingly called BONERUBS. Imagine a plank jack followed by pickle pounder each side as a 4-count.
    • PAX enthusiastically completed x10 IC

    COP #4:

    • Mosey to far side lot of middle school
    • Choose two cards for Elevens (Merkins & Dips)
    • AYG run between sides of lot
    • HARDYWOOD Mary for the SIX

    COP #5:

    • Mosey to the Amphitheater 
    • 3min of Box Jumps up & down

    Mosey BTTF for COT:

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

    NMS:

    • Nothing planned except to have the F3 deck in hand, and as always, the deck did NOT disappoint. Decided to switch things up with random PAX pulling random cards to determine the pain at each COP – turns out it was mostly core today. Don’t know about the rest of you guys but YHC’s pelvic adductors (inner groin) are super sore – assuming it was those 50 rosalitas. Keep posting and keep headlocking fellas! SYITG, YHC, DTH

  • Soggy Sextet

    A noble sextet of veteran gloom warriors assembled at the Forge for a workout that DTH would ensure in no way resembled this week’s IronPax Challenge.

    The THANG:

    Mosey down to the Culdesac – En route, alternate between x5 Mericans and x5 Heels to Heaven at each light pole.

    COP #1:

    • Welcome & F3 Disclaimer
    • SSH, DQ, SquatWalkers, RSoldiers, ClockLunges, NoCheats, Kimchis, Flutters, APD’s, Oblique LBC’s
    • Grand finale on the wall for Donkey Kickoffs

    Mosey back up to the top alternating x5 CDD’s and x5 WWII (feet uphill) at each lightpole.

    COP #2:

    • Knollercoaster: Bear crawl up, Broad Jump tops, Crab walk down
      Curb Plank for the six
    • Mosey to the Amphitheater

    COP #3:

    • Triple Check: Runner box jumps up amphitheater steps and runs around top. Other two are doing AmHams or Dirty Hook-ups.

    Mosey BTTF for COT:

    Counterama # 6
    Namerama
    Announcerama (see Comments)
    YHC took us out in Prayer

    NMS:

    After the IPC shoulder-shredder of a workout Tue, YHC smartsacked Wed AM late enough for the 2.0’s to awaken Papabear WWE style (thanks to the M for that not-so-gentle surprise). YHC noted the Forge Q was open, and decided to control the pain by Q’ing. This morning’s routine was designed to get stiff muscles and joints loose again without overdoing it on the reps. Solid mumble chatter appreciated by all. Current debate is whether Snuff, AKA Count Oloff, will convince his M to provide the haircut he needs, or just let it go for the complete Willy Nelson look. SYITG gents!

  • Vintage VHS Indulgence

    A noble nine gloom-ninjas posted to TwinTeam hoping for Jane Fonda themed aerobics… instead, they enjoyed a less-sexy DTH sweatfest. Here’s how the VHS tape plays it:

    The THANG:

    COP #1:

    • Mosey back to the BBall Court
    • Welcome & F3 Disclaimer
    • Nancy Kerrigans x10 IC each leg
    • DQ’s x10 IC
    • Imp.Sq.Walkers x10 IC
    • Alternated Leg-up Mericans x10 IC
    • WWII’s x10 IC
    • T-plank Arm circles x10 each side
    • Flutters x20 IC
    • APD’s x10 IC

    COP #2:

    • Mosey to the center of small field
    • Partner up for DORA:
    • x100 Mercans
    • x200 Am.Ham’s (2-ct)
    • x300 Mtn.Climbers (2-ct)
    • Moving partner runs over to complete x5 pullups on playground, then returns to relieve stationary partner
    • ABC’s for the SIX

    COP #3:

    • Mosey to TT culdesac
    • Mary ROF – each pax calls a core exercise, all complete x15 reps IC
    • Exercises included:  Mericans, Rosalitas, LBC’s, APD’s, Hydraulic Planks, AmHams, Hardywood-style Arm Circles, Crunchy Frogs, Oblique Crunches

    COP #4:

    • Catch Me If You Can:
    • P1 x3 Burpees while P2 Bernies up TT hill, then P1 runs to catch up and switch
    • Say hi to ROSIE on the Hill
    • Mosey BTTF

    COT:

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

    NMS:

    • Super proud of the HIM effort today and thankful for the high quality camaraderie and mumble chatter. Love doing life w you guys. See ya’ll tomorrow! YHC, DTH

  • SOJ Conquers IPC Wk1

    A pumped up gang of mighty men converged at NoToll this morning to take on Week 1 of the Iron Pax Challenge. Along with the famed clipboard, DTH upped the gadget game with a whiteboard detailing the routine and Bluetooth speaker sounding off the EMOM timer. Here’s how SOJ set the pace for F3RVA:

    The THANG:

    WarmUp:

    • Mosey to the lush field and circle up
    • Welcome & F3 Disclaimer
    • DQ’s x10 IC
    • YHC demonstrated and led a few reps of each exercise in the planned routine

    IronPax Challenge Week 1:

    • EMOM (every minute on the minute), complete x3 Burpees, and meanwhile complete the following:
    • x50 HRRM’s (both hands off ground at bottom then one hand off ground at top of each merkin – we did a shoulder tap)
    • x100 Leg Raises
    • x150 Jungle Boi Squats (deep squats with touching both hands to ground between feet, then raised overhead with jumping feet off ground)
    • x200 WWII’s
    • x250 Lunges (single count)
    • Scored for individual Elapsed Time

    Cool Down:

    • Variable Mary and stretches

    Mosey BTTF for COT:

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

    NMS:

    • Impressive performance again from the SOJ pax with times ranging 21:36 to 36min. Tclaps to Fresh Prince, Don Draper, and Rosie setting the pace at something akin to a blur. The burpees every minute were annoying, but ultimately became a respite from the relentless pain of the gazillion routine reps. Don’t know about the rest of you but YHC has been wobbling around on spaghetti legs this morning! Also Tclaps to a few guy who did not let their form waver despite the high rep count (among others, YHC noted Snuff and Florence really honoring the form) – you may have come up with slower times, but you guys are winners at an entirely higher level!!! The IPC is really a powerful exercise of the F3 You-versus-You model — it really doesn’t matter what your ultimate finish time is, if you pushed yourself hard to do your best, then you are reaping what you sow. YHC really appreciates how many of you guys are stepping up to do the IPC this year – CSAUP sucks, but sure as hell is a lot more fun with you guys alongside! All my respect, YHC, DTH

  • Let me grab my clipboard…

    A bold octapax of gloom vets posted to TwinTeam to take on the Iron Pax Challenge 2020 Week Zero warm-up routine. Here’s how Iron Sharpened Iron:

    The THANG:

    IPC 2020 Wk 0: 

    https://f3greenwood.com/2020/08/23/2020-ironpax-challenge-week-0-workout/

    Warm-Up:

    • Mosey around the BWE parking lot 
    • Welcome & F3 Disclaimer
    • Variable warm-up exercises 

    2020 IPC Week ZERO (yes, same as 2018 Wk 1 routine Q’d at Forge last week…):

    • Mosey down to the Field
    • Complete FOR TIME, x4 Rounds of…
      1. 50 Squats
      2. 40 WWII’s
      3. 30 Merkins
      4. 20 Ball Dippers
      5. 10 Burpees
      6. Run 400 Meters

    Cool-Down:

    • Variable Mary

    Mosey BTTF for COT:

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

    NMS:

    • It was simple. It was painful. It went faster than YHC expected. Overall the TwinTeam Iron Pax produced VERY impressive finish times for our group ranging from 21:10 to 26:44. Participants times will be posted today to the IPC 2020 Stats Page. Personal thanks to Don Draper for pushing YHC through to the end, and for the PAX humoring DTH embracing his inner clipboard-carrying drill instructor (…or maybe a tryhard PE teacher). With the week Zero warm-up round complete, we can expect IPC corporate to post a brand new Week 1 routine this Sunday, which YHC will be Q’ing Tuesday at NoToll. Better rest up gents, this one will count! Let’s put F3RVA on the IPC map this year!!! 

  • Merciful Modification

    Five gloom vets beat the sack for an infusion of the three F’s. With a pitch black but 70’s and breezy AO, here’s how these stud muffins embraced the suck:

    The THANG:

    COP #1:

    • Mosey to a lit patch of mowed grass
    • Welcome & F3 Disclaimer
    • SSH, DQ, Body Builders, Crab Cakes, Elbow Plank Leg Raises, Rosalita Whips, APD’s, LBC’s

    COP #2:

    • Mosey to the HPS & collect a Coupon
    • 2018 IPC Wk 3 (Modified):
    • Descending Burpee Block Jump Overs from 10–>1
    • Between each set alternate between the following 3 exercises:
    • x25 HRM’s
    • x25 Goblet Squats w Coupon
    • x25 Leg raises holding Coupon overhead
    • After each exercise set, Broad Jump x 10 yards and back before going to next Burpee Block Jump Over set

    COP #3:

    • Mosey to Carillon Field
    • Quarter Pounder:  Sprint to each quarter to complete exercise, Bernie back to start between
    • 25 yard line – x25 CDD’s
    • 50 yard line – x50 Freddie M’s
    • 75 yard line – x75 Mtn Climbers
    • AUDIBLE —> BTTF

    COT:

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

    NMS:

    • Beautiful morning and handsome company for taking on a modified IronPax Challenge, which still sucked even though it was half the reps and not on the clock. Thankful to the core not to do this stuff alone. Keep posting brothers!

  • GridIron Pax Challenge

    After enjoying half a Honeydo Q at Dogpile, YHC ducked out for the long drive to Short Pump, finding a handsome gaggle of (mostly) Respect-level veterans at GridIron. Here’s how YHC delivered a painful IPC practice round plus other stuff…

    The THANG:

    COP #1:

    • Mosey over to the GridIron
    • Welcome & F3 Disclaimer
    • Variable IC Warmerama: SSH, RSoldiers, DQ’s, ImpWalkers, NoCheat Merkins, Elbow Plank Leg Raises, LBC’s, Kimchi Twists, & Slow to Fast FM’s

    COP #2:

    • Run 3 laps around the field, 4th lap running over to the Pull-up Bars

    COP #3:

    • Complete OYO at any order/interval:
    • x50 Pullups
    • x50 Lunge steps
    • x50 Squats

    COP #5:

    • Mosey over to the tennis courts
    • Complete x4 rounds of:
    • x25 yard sprint across the 3 courts
    • x25 merkins
    • Mosey back to baseline

    COP #6:

    • Cool down mosey loop around path back to pull-up bars
    • Repeato COP #3:
    • Complete OYO at any order/interval:
    • x50 Pullups
    • x50 Lunge steps
    • x50 Squats

    COP #7:

    • Mosey back to the GridIron
    • Circle up for Captain Thor
    • 1:4 up to 10:40

    COP #8:

    • Run 4 laps around the field

    COP #9:

    • Circle up for 7 minutes of Mary IC:
    • SSH, Hairy Rockettes, The Opus, Cherry Pickers, Arm Circles, & DrW’s

    Mosey BTTF for COT:

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

    NMS:

    • Always such a pleasure to spend time with the GridIron gang – what a great group of men! YHC decided to break up  and revise the IPC 2018 Week 4 routine as originally prescribed due to a longer timeframe to work with, and the added benefit of getting through the misery all together. Also forewent the “x100 Coupon Thrusters” and instead served up a steaming Captain Thor pie…which was consumed in its entirety with great enthusiasm. Strong work today gentlemen, and thanks for letting me lead. Keep headocking, Register for the 2020 Iron Pax Challenge, and YHC will SYITG! 

  • Forging Iron Pax

    10 warriors gathered in the Gloom with singular purpose – to dig deeper, become stronger, and to do so together. In preparation for the coming Iron Pax Challenge, YHC introduced the pax to 2018 Week 1…

    The THANG:

    Warm-Up:

    • Mosey to the Front of the School
    • Welcome & F3 Disclaimer
    • Variable warm-up exercises 

    2018 IPC Week 1:

    • Mosey down to the Field
    • Complete x4 Rounds of…
      1. 50 Squats
      2. 40 WWII’s
      3. 30 Merkins
      4. 20 Ball Dippers
      5. 10 Burpees
      6. Run 400 Meters

    Cool-Down:

    • Variable Mary

    Mosey BTTF for COT:

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

    NMS:

    • Doublemint said something along the lines of:  Iron Pax workouts take a man beyond the physical and into the harder mental battle. Gentlemen, GREAT work this morning pushing yourselves past exhaustion. Kudos of course to Fresh Prince for lapping all of us a couple times with a highly competitive final time of just under 20 minutes! Go Register for Iron Pax 2020, keep posting, and every day work to headlock other men who need this! SYITG

  • SOJ Swolt Sweat

    A noticeably gloomier NoToll welcomed 13 veteran warriors to top up on the F’s. Here’s how DTH brought the pain:

    The THANG:

    Warmerama on the BBall Court:

    • Descending Merkin Suicides
    • Start with x5 reps at each stopping point (not including baseline), make your way down to x1 …makes x60 merkins total

    COP #1:

    • Circle up at Center Court
    • Welcome & F3 Disclaimer
    • DQ’s x10 IC
    • Imp Squat Walkers x10 IC
    • Dancing Bears x10 IC
    • T-plank Arm Circles x10 ea side IC
    • Sweat Angels x10 IC
    • Kimchi Twists x10 IC
    • Freddie M’s Slow to Fast x20 IC

    COP #2:

    • Mosey over to the playground
    • RUNNING DOWN THE CLOCK:  Perform descending Burpee Reps from 12 to 1 with a lap around the playground track between each set …makes x78 burpees total
    • IC Mary for the SIX: Flutters, APD’s, Oblique Crunches

    COP #3:

    • Mosey to the Fields via GRABASS:  Q calls a name, PAX run to catch fleeing man, winner calls exercise, PAX complete x10 reps
    • Repeato with Q calling new name each round 

    COP #4:

    • Triple Check: P1 Box jumps on the bleachers, P2 WWII, P3 Runs across field and back. Rotate to complete x3 sets.
    • DTH’s IC to run down the Clock

    Mosey BTTF for COT:

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

    NMS:

    • YHC was pleased to receive an ovation of mumble chatter for the suicides slaughter start, but even happier to witness the silence of beast mode PAX putting in exemplary effort through the COT’s. T claps all around gents. YHC was also pleasantly surprised with the game nature of the PAX playing Grabass – credit going to Wilson of course (our first rabbit) for a phenomenal effort to shut down the entire gambit by attempting to sprint the entire distance without being caught. Good thing we have a few sleek greyhounds in the brotherhood who ensured we went about 4-5 rounds. Finally, YHC was glad to see Doozie back out, even if participating at a painfully tender pace. We do love our BFF’s. Anyhoo, thanks for posting gents – reach out and headlock a brother today, keep your eyes fixed on the heavenly prize, and put yourself last. SYITG!