Author: Dr Tryhard

  • New Year, New Material

    0550: Just YHC and Posh idling engines in the Gloom. 0553: Cooper whimpers to welcome a few heroic headlamps advancing on the AO. 0555: A veritable parade of headlights cutting through the misty gloom. 0600: A hearty throng of gloom warriors follow DTH into the unknown. Here’s how YHC fed the mumble chatter:

    The THANG:

    Mosey to 1st Putting Green for COP #1:

    • Welcome & F3 Disclaimer
    • Nancy Kerrigans (1 leg SSH) x10 each
    • DQ’s x10 IC
    • The Opus x10 IC …8 count!
    • Hydraulic Planks IC (x10 each way)
    • Marionettes x20 IC (WWII w hands alternated Lt of feet, Ctr, Rt of feet, Ctr, etc.)
    • Rosalita Whip x20 IC (Legs out & in for 1&2, then drop legs to 6” and up for 3&4)

    Mosey to 2nd Putting Green for COP #2:

    • Hardywood-Approved Arm Circles:  Assume T-plank with Rt arm out for x15 arm circles IC, roll to Six for x15 Hands-up Flutter Kicks IC (Add Chinook arm circles overhead as extra credit), roll to T-plank with Left arm out for x15 arm circles, roll to Six for x15 IC Chinook Flutter Kicks …complete x2 more Rounds OYO & AlGore for the SIX
    • Not-So-Lazy Boys:  Sitting, legs straight, arms crossed, alternate leaning back & hold, rotating Right & hold, rotating Left & hold
    • Wilson’s Wife to stretch it all out …thx Kim ?

    Mosey to Stage for COP #3:

    • OPP’s – P1 assumes Peoples Chair with Overhead Claps to cadence of P2 completing x20 PlankJacks …switch to complete x3 rounds each
    • Each PAX collects a Coupon

    Mosey to Carillon Field for COP #4:

    • Coupon held overhead (or at least shoulder height) for mosey
    • Tea Party Twists – Partner up and sit back to back in People’s Chair. Twist to pass coupon around x10 rotations. Repeato x3 sets, each set followed by Wheelbarrow across space & back. 
    • Circle up for Coupon COP:
    • Tempo Incline Merkins x10 IC
    • Shoulder Press x10 IC
    • Cradle Coupon Copperhead Squats x10 IC 
    • Return coupons to Stage – Coupon held overhead (or at least shoulder height) for mosey

    Mosey to Rusty Cage for COP #5:

    • SIX PACK – Counting up Pullups 1-5, Counting down Merkins 5-1 …reverso to bring PullUps down to 1 & Merkins back p to 5
    • Front-runners enjoy x20 dips OYO 

    Mosey BTT-Field for COP #6:

    • Divide into four teams
    • PLANK HURDLES: line up and P1 sprints 5 paces to drop into plank. P2 runs and hurdles P1 continues another 5 paces and drops to plank. Each PAX continues runs/hurdles to move entire team to the other end of the field. 
    • Winners AlGore, Losers x10 Burpees, other two teams x20 Merkins

    Mosey to Amphitheater for COP #7:

    • From bottom, ascend steps with descending reps from 17-1 …so x17 Reverse Crunch at bottom, then x16 Incline Merkins on next step, then x15 RC’s next step, etc. 

    BTTF for COT:

    • Counterama # 27
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS:

    • Creativity is the spice of life! And part of being DTH is bringing new flavor to the RVA PAX …if nothing else it makes for some great mumble chatter! Really proud of you guys posting in the wet gloom and leaving it all out there! Thanks and credit to Hardywood for the Nancy Kerrigans – a great workout AND just damn funny. YHC always enjoys new material, but was particularly excited for today’s Tea Party Twists… turns out doing them on your own is both ridiculously hard and F2-less. Will wait to call those next time when there are even numbers. Our FNG for the day is Mason Adams who’s into photography and cards – original F3 name of SNUFF brought the PAX to tears, but powers that remain unnamed have steered YHC to providing him the nickname HOUDINI. Welcome!!! As always, it is my greatest honor and pleasure leading and becoming stronger alongside you guys. SYITG!

  • Frozen No Mercy

    A half dozen icicles of great length and girth formed up in the last minutes before 0530, freezing temps and gloom abounding. The DTH timepiece struck 0530, and amid bright sunshine and temps climbing to 70, six limber warriors shook off the ice and set to work. Here’s how Cooper led the way:

    The THANG:

    Moseyrama a latecomers loop around the parking lot, returning for COP #1 at the Flag:

    • DQ’s x10 IC
    • R.Soldiers x10 IC
    • Werkins x10 IC
    • WWII x10 IC

    Mosey to the Ridge for COP #2:

    • Bear Crawl up hill, run down, Al Gore for the Six
    • Imperial Squat Walkers x20 IC
    • Bernie up, run down, Flutters for the Six
    • Flutter Kicks x20 IC
    • Crabwalk Up, run down, Elbow Plank for the Six
    • NoCheat Merkins x20 IC

    Mosey to Bleachers for COP #3:

    • Big-O’s x10 each direction

    Step onto the Track for COP #4:

    • No Mercy Mile (DTH-Modified) – PAX completes 4 laps around track, each time stopping at the first 50 yard line to complete 25 Monkey Humpers & 25 Merkins at opposite 50 yard line. Straightaways run, while curve exercises varied for each lap:
    • Lap 1 Curves: Bear Crawl & Lunges
    • Lap 2 Curves: Alternate Partner Carries
    • Lap 3 Curves: Carioca both ends
    • Lap 4 Curves: Partner Wheelbarrows

    Mosey to Jerkin Gym for COP #5:

    • Same partners
    • Jerkins x10ea
    • Dips x10ea
    • Repeato 2nd Set

    Mosey Back to Flag for COT:

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

    NMS:

    “Consider it pure joy, my brothers, whenever you face trials of many kinds, because you know that the testing of your faith produces perseverance. Let perseverance finish its work so that you may be mature and complete, not lacking anything. If any of you lacks wisdom, you should ask God, who gives generously to all without finding fault, and it will be given to you. But when you ask, you must believe and not doubt, because the one who doubts is like a wave of the sea, blown and tossed by the wind.” (James‬ ‭1:2-6‬ )

  • Tempting a Faceplant

    Seven gold medal fartsack escapees assembled bright and early at The Forge, basking in the usual Richmond January weather, sunny and 70. With the recent monsoon washing the AO clean of all goose excrement, the PAX heartily followed DTH into endorphin nirvana.

    The THANG:

    Mosey to front of high school for COP #1:

    • DQ’s, HairyR’s, CHSquats, DancingB’s, TempoWerkins, H2H, FreddieM’s, more M’s

    Mosey to Middle School awning for COP #2:

    • TRIPLE CHECK:
    • P1 – Pole Smokers
    • P2 – Lt Dans
    • P3 – BC up hill & back

    Mosey to Amphitheater for COP #3:

    • LINDSEY:
    • Bottom 10–>30 V-ups (or WWII)
    • Top 30–>10 Merkins
    • Box Jump to get Up & Down steps
    • Plankorama for the SIX

    Mosey to other side of HS for COP #4:

    • “Dirty HookUp” x20 IC (plank facing wall, place each hand up on wall, then bring them back down, 4ct, alternate hand order half-way through)
    • People’s Chair with variable arms
    • Hip Slappers x10 IC (BTTW with alternating hip slaps, 4ct)
    • People’s Chair with variable arms
    • Chicken Peckers x20 IC

    Mosey BTTF:

    • Flutter Kicks x30 High, x30 Low

    COT:

    • Counterama # 7
    • DTH-modified Namerama
    • Announcerama (see Comments)
    • DRAPER took us out in Prayer

    NMS:

    • Can we GET better weather?! Don’t know about you fellas but YHC is pro- Global warming. 😉  Great working with you guys this morning – you ROCKED it! And good job not faceplanting during Hip-Slappers. SYITG

  • Vincit Qui Se Vincit

    At an hour and with a climate that all logic screams “Are you MAD? Go back to bed!”, SIX veteran gloom warriors hydroplaned their way to NoToll to once again place the flesh under heel. 

    The THANG:

    Mosey in driving rain to Pavilion for COP #1:

    • Welcome & F3 Disclaimer
    • SSH x30 IC
    • DQ’s x20 IC
    • Imp.Squat Walkers x20 IC
    • No Cheat Merkins x10 IC
    • Freddie M’s x30 IC
    • Oblique Crunch x10 IC ea side
    • Gas Pumps x20 IC

    Audible to remain sheltered for COP #2:

    • 4 Corners + Escalator/De-Escalator:
    • Corner 1 – x10 Merkins
    • C2 – add x20 WWII
    • C3 – add x30 MH’s
    • C4 – add x40 FlutterKicks (2-ct)
    • High quality lunge between corners
    • Reverso x4 corners back to start
    • Plankorama for the SIX

    No Mosey for COP #3:

    • Partner up for DORA:
    • x100 Box Jumps (audible to step-ups for safety purposes)
    • x200 Dips
    • x300 LBC’s
    • Other partner crosses space & back in variety of creative ways (BC, CB, Lunge Walk, Broad Jump, etc. …our resident Whore Daddy (Rosie) chose to run Cooper out across the pond and back, bless him)
    • AlGorama for the SIX

    Circle up for quick COP #4:

    • James Bonds – BoatHolds with arms extended, hands together with fingers making a pistol – 10 count forward, 10 count Right, 10 count Left
    • x3 rounds completed

    Mosey BTTF for COT:

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

    NMS:

    • The PAX remained dry in their cars until 0529, then emerged to get sloppy wet in the downpour, gladly waiting an extra minute to pick up our friendly neighborhood Boberry. Cooper couldn’t have been more thrilled to back out with his boys. We moved double time to find shelter at the Pavilion, and YHC audibled the entire workout to remain there instead of waterskiing on the surrounding ponds. Our theme for the day was “Vincit Qui Se Vincit”, which means He conquers who conquers himself!  Make it a great one fellas & SYITG.

  • ABORT! ABORT!

    A balmy wet TwinTeam welcomed 11 gloom warriors and 1 scruffy pooch to see what DTH’s beatdown engine had generated for the morning. Here’s how the swamp tadpoles saw it:

    The THANG:

    Latecomers Mosey up to Robious (got the PAX worried about Mount TwinTeam) then reverso back to BWE for COP #1:

    • DQ’s x10 IC
    • Body Builders x10 IC
    • Russian Soldiers x10 IC
    • The Opus x10 IC
    • DTH’s x10 IC

    Mosey to blacktop behind BWE for COP #2:

    • Partner up for x3 rounds of:
    • PLT’s x20 each
    • BearCrawl across Courts
    • Squerkins x10 each (P1 Derkins with legs held by P2, while P2 Squats)
    • CrabWalk back to start
    • American Hammers for the SIX

    Mosey to Stadium Field for COP #3:

    • Quarter Pounder:  Sprint to each quarter to complete exercise, Bernie back to start between
    • 25 yard line – x25 WWII’s
    • 50 yard line – x50 CDD’s
    • 75 yard line – x75 MH’s
    • 100 yard line – x100 Reverse Crunches
    • Stretches for the SIX

    Mosey to Grassy Hill for COP #4:

    • Clockface Merkins – x3 for each hour of the clock

    Mosey BTTF:

    • Plankorama for the SIX
    • Ring of Fire
    • Copperhead Squats x20 IC (SQUEEZE!)
    • Captain Thor’s OYO until times up

    COT:

    • Counterama # 11 (+Cooper)
    • Namerama
    • Announcerama (see Comments)
    • HERMIE took us out in Prayer

    NMS:

    • Wet wild warm and wonderful – enjoyed teasing the PAX today with the TTHill fake-out, and Wilson naturally provided ample mumble chatter entertainment. The title for today came from those of us who tried to use the swamp for the quarter pounder, and were quickly reminded of why it’s called the swamp – Abort! Abort! – to the track we retreated. YHC enjoyed seeing Wojo back out in the Gloom today. Let’s make it a great day gents! 

  • Morning Wood

    Five chipper schoolboys joined Dr TryHard this morning for a wee field trip to El Casa de DTH. Here’s how everyone embraced the morning wood…

    The THANG:

    Mosey to front of school for COP #1:

    • SSH x20 IC
    • The Opus x10 IC
    • DR.W x10 IC
    • Welcome LIFO Fresh Prince! 

    Mosey to DTH’s house for COP #2:

    • Partner up & retrieve the Oak Cabers
    • Caber 1-2-3:
    • x100 Derkins – Partner 1 x10 while Partner 2 planks w feet in caber
    • x200 LBC – P1 x20 w Caber end on chest while P2 on Six holds other end up
    • x300 Goblet Squats – P1 x25 while P2 holds other end in low squat

    Mosey to Stratford’s Love Hill for COP #3:

    • Shoulder cabers and mosey down Stratford Road to the bottom of the big a$$ hill
    • Ascend Love Hill (partners alternating bear crawl with caber drag), with a total of x5 mini-COP’s to complete x10 reps of each of the following exercises:
    • Caber Overhead Press
    • Caber Curls
    • Unbroken Squats

    Mosey BTTF depositing cabers at DTH’s place en route.

    COT:

    • Counterama #6
    • Namerama …didn’t happen…oops
    • Announcerama (see Comments)
    • Roger Roger took us out in Prayer

    NMS:

    • For quite some time YHC has contemplated bringing the PAX across Huguenot to visit the house & neighborhood. With small uneven numbers, YHC was about to cancel the planned trip, but then Fresh Prince blew in like a sweet tropical breeze, and off we skipped with arms hooked like Dorothy and the gang, and even Toto (Cooper) with an extra pep in his four steps. We went on stealth mode a couple blocks into Oxford Neighborhood (no need to freak out the neighbors), and found DTH had very  kindly set out a number of cabers – 3 heavier oak beams, and 2 lighter ones. Given the option for each pair to choose whatever weight they wanted, YHC was secretly pleased to see only the heavy oak beams were selected. The two Doras worked out really well, each pair of studs working quietly to hammer out some serious upper body work. The Stratford Road Love Hill was marvelous, and YHC fully intends to make field trips a more regular part of the Forge experience. While YHC may have entirely skipped/forgotten to Numberana/Namerama, there was some personal testimonial provided to encourage the PAX to start the year strong by giving something up for the month of January – akin to fasting, whatever is chosen (sweets, screen time, alcohol, etc) will prove a daily reminder to pray and seek God’s will and leading. SYITG brothers!
  • ! 2020 CONVERGENCE !

    ! 2020 CONVERGENCE !

    The first dawn of 2020 arose upon the shining faces of F3RVA, a hearty brotherhood gathered together to be Forged anew. According to the gaggle of local spectators, here’s how we embraced our fate, be it ever so foul…

    The THANG:

    Mosey down to culdesac for COP #1:

    • Complete x3 Merkins at each light post on the way down
    • Circle up for Welcome & F3 Disclaimer
    • SSH x20 IC
    • DQ’s x10 IC
    • Al Gore & Helix for F3 CREDO:

    “No man is left behind, No man is left where you find him.”

    • Imp.Walkers x10 IC
    • Copperhead Squats x10 IC
    • Plank & Complete x5 Merkins for each F3 Principle reviewed:

    Free of charge
    Open to all men
    Held outdoors – rain or shine, heat or cold
    Peer-led in rotating fashion, no training or certification required
    End with a Circle of Trust

    • Flutter Kicks x20 IC (split high & low)
    • Hold 6” and Q fails to fully recite the following “The Jester is the temptation of the flesh that hinders Acceleration.” …but bottom line gents, YOU vs YOU!

    Mosey to Handicap Rails for COP #2:

    • Partner Up to complete x3 Sets:
    • x10 Jerkins each
    • x10 Dips each
    • x10 Cliffhanger Merkins each
    • FreddieM’s IC for the SIX

    Mosey to base of Mount Chaplain for COP #3:

    • Complete x3 Burpees at each level going up, x20 WWII at the top (impossible to avoid the goose poo), and Broad Jump each level running back down
    • Al Gore variety for the SIX

    Mosey back up to Knollercoaster for COP #4:

    • For each of 3 Knolls – Bear crawl up, Lunge along the top, Crabwalk down, complete x20 American Hammers (2-ct) following each knoll
    • Curb Plankorama for the SIX

    Mosey to Amphitheater for COP #5:

    • Partner up for DORA
    • x100 Merkins
    • x200 Mtn Climbers (2-ct)
    • x300 LBC’s
    • Runner box jumps steps, then runs top circuit around to stairs back to partner
    • Help the SIX complete the rest

    Mosey to Soccer Field for COP #6:

    • Bearmuda Triangle – Split up among 3 different corners of the Triangle, completing x10 Burpees at each corner, bearcrawling between corners

    Mosey BTTF for COT:

    • Counterama #39.5 (x3 FNG’s, x1 K9)
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out…

    NMS:

    • The following was recited during the COT – a tribute to the Forge, F3RVA, and all it means to be men of God:  

    Upon the anvil of life, God hammers us repeatedly, not to break us, but to mold us, and to force the impurities from our selfish flesh. He repeatedly holds us in the fiery Forge to become softened by the Holy Spirit, that His light may shine before the World through us.

    “We are each God’s workmanship, created in Christ Jesus to do the works He has prepared in advance for us to do.” (Eph 2:10)

    What has God prepared for us today? This month? This year?! As iron sharpens iron, so God has placed us into one another’s lives to uphold His Forging process. Our F3 brotherhood in every way honors this process. We leave no man behind, and we leave no man where we find him. Let us be encouragers and accountability partners – we can not be influential without connection, so let us start 2020 strong by posting more and encouraging our F3 brothers and our sad clown neighbors to do the same! SYITG, ~DTH

  • Boxing Day Festivities

    Having toiled tirelessly to celebrate the King on Christmas Day, four servants of the Lord took their day off by attending the FORGE this morning. Here below are the contents of their unwrapped gift boxes:

    The THANG:

    Mosey to COP #1:

    • Partner up to run down to the culdesac, alternating x10 Dying Boxing Cockroaches at each lightpost en route (Happy Boxing Day!)
    • DQ’s x10 IC
    • Hairy Rockettes x10 IC
    • Dancing Bears x10 IC
    • “The Opus” x10 IC (walk hands out, merkin, walk hands back, squat jump – as an 8 count routine)
    • DR W’s x10 IC

    Mosey to COP #2:

    • Partner up to run BTTF, completing x5 Booyah Merkins at every light en route
    • Circle up at the Flag for Variable Protractor, x26 FreddieM’s IC, and x26 APD’s

    Mosey to Amphitheater for COP #3:

    • Partner up for DORA
    • x100 Donkey Kicks
    • x200 Incline Merkins
    • x300 Am.Ham’s (2-ct) 
    • Runner box jumps steps, then runs top circuit around to stairs back to partner

    Mosey BTTF:

    • Ball Dippers x26 IC 
    • Freddie M’s x26 IC
    • Hands Up High Flutters x15 IC
    • Hands down Low Flutters x15 IC

    COT:

    • Counterama #4.5
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS: 

    • Boxing Day, a day the Servants celebrate as their own Christmas having labored for their Lords and Ladies on Christmas Day. So named due to the gift Boxes given to the servants by their master. Today, we discovered our Lord has gifted us great physical and mental strength to overcome the weakness of our flesh. Three cheers for the King! 
  • Jan 1 Convergence, 7am at The Forge

    Jan 1 Convergence, 7am at The Forge

    F3RVA Brothers, Merry Christmas! Let’s start 2020 strong with a Convergence at The FORGE next Wednesday 1/1. We will start at 7am, so you have 1 week to headlock an FNG into coming out – save them the New Years resolution gym membership fee! SYITG – Aye! ~DTH

  • YOUR F3 NAME SHIRT!

    YOUR F3 NAME SHIRT!

    Is anyone still asking what you want for Christmas? Or are you looking to treat yourself? Click the link below to order your very own F3RVA custom shirts with YOUR F3 Nickname on the back!

    https://f3.mudgear.com/products/f3-rva-shirt-pre-order
    • Orders CLOSE on Jan 19th
    • All Shirts will be shipped to Dr TryHard for dispersal
    • When ordering, READ INSTRUCTIONS carefully
    • For example – if your F3 Nickname is long, you may have to abbreviate in order to fit the 11-character limit
    • If you don’t see a shirt size or style you want, e-mail Dr TryHard at emhenderson24@gmail.com