Author: Dr Tryhard

  • 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! 

  • Scrubadubdub 10 men and a Pup

    A motley crew of 9 veteran gloom warriors and one tall dark and handsome FNG recruited from YHC’s Bible Study converged at the Forge for a shot of the good stuff. Here’s how we went overboard:

    The THANG:

    Warmerama:

    • HillBurps:
    • x3 runs to the top of the knolls
    • x5 Burpees each time at the top 

    COP #1:

    • Mosey to end of 1st Lot
    • Welcome & F3 Disclaimer
    • SSH x20 IC
    • DQ x10 IC
    • Crab Cakes x10 IC
    • No Cheat Merkins x10 IC
    • Rosalita Whips x10 IC
    • Dancing Chillcut x10 IC (Elbow Plank w Alternating Leg Lifts IC)
    • LBC’s x20 IC

    COP #2:

    • Mosey down to 2nd Lot
    • Salmon Ladder:
    • x5 reps for each concrete drainage ditch barrier
    • 1st Round – Dips
    • 2nd Round – Derkins
    • 3rd Round – Box jumps
    • PAX wait turn doing Mary – Monkey Humpers on front end, Flutter kicks on back end

    COP #3:

    • Mosey down to 3rd lot
    • ELEVENS:  
    • Groiners & Jerkins with dealers choice to cross the parking lot (bearcrawl, crabwalk, lunge)
    • Mosey back up to the DTH-mobile, stopping to complete x5 merkins at each light pole en route

    COP #4:

    • Indigenous Frisbee Run: Front man throws the frisbee (dealers choice on distance and direction), last man sprints to collect frisbee then sprints to the front
    • Proceed to middle school & back

    COT:

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

    NMS:

    • YHC wishes a HUGE welcome to SCRUBBER! (Birth name Pat Moore, WEAG brother in YHC’s Bible Study along with his wife of 9 months Jessica, lives in the West End, lover of Jesus, enjoys golf and weight lifting, etc). So there we were going along with the golf theme, “Mulligan” was initially selected, but “Ball Scrubber” was then humorously mentioned and all agreed just “Scrubber” is a pretty awesome F3 handle – not sure if it’s still referring to cleaning balls, or some other secret power the man has. Guess he’ll have to keep posting for us to find out! Thanks as always for letting me lead fellas – YHC leaves for an extended weekend today, so SYITG next week!

  • Hey mister, are you lost?!

    Out of the foggy gloom a lone runner approached the gathering of dark clad gloom warriors. The lean figure masked with silver shocks of beard and long hair slowed and approached with confidence, joining the circle of men as naturally as any veteran. Not a word was spoken initially, each man asking the same question silently – Hey mister, are you lost?! The dawn of epiphany struck Upchuck first, who welcomed Swiper to the fold, making sure to point out the man’s Covid growth made him nearly unrecognizable. Time struck 0530 and the PAX hurled themselves into humid glory – here is how the creatures living in Swiper’s beard tell the tale…

    The THANG:

    Slaughter Start:

    • Mosey x3 laps around the stone house stopping to perform x5 burpees each lap

    COP #1:

    • Mosey over the the lawn
    • Welcome & F3 Disclaimer
    • DQ’s x10 IC
    • Hairy Rockettes x10 IC
    • Copperhead Squats x10 IC
    • The Opus x10 IC
    • DR.W’s x10 IC

    COP #2:

    • Short mosey to the croquet quad
    • DirtyMacDeuce – x4 Sets separated by crossing the space, each set with x3 exercises (chest, legs, core), x12 reps for each exercise
    • Bear crawl to cross 30 yards
    • Exercises: Merkins, WWII’s, Squats

    COP #3:

    • Mosey to the playground
    • PLAYROUNDS: Circuit on Playground completing Swing Pumps, Dips, Derkins, & BigO’s
    • Start w x10 reps each, descending down to x1 each

    COP #4:

    • Mosey back to the croquet quad
    • Circle up for Captain Thor In-Cadence
    • x1WW2 then x4 AmHam …escalate 2:8, 3:12, 4:16, 5:20…all the way to 10:40!!!

    COP #5:

    • Modified 4 Corner BLIMP’s – lap the tennis court stopping to perform one the following at each corner:  x5 Burpees, x10 Lunges (ea leg), x15 2-ct Imp Walkers, x20 Merkins, x25 Plank Jacks, x30 Squats

    Mosey BTTF for COT:

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

    NMS:

    • Solid crew for Batteau this morning to start the week right. Great seeing Swiper back at a bootcamp. Despite a fair amount of groaning, YHC is proud of the PAX pushing through the Captain Thor. Between the humidity and the dew we all carried at least an extra pound of liquid in our clothing by the end. Appreciate you gents letting me lead today! SYITG

  • August 1st = HumidSweatMelon

    A lucky number 21 warriors shook off the fartsack to welcome August in the best way they know how – losing a liter of sweat in 150% humidity with brothers closer than blood. Here’s how it went down:

    The THANG:

    COP #1:

    • Mosey to the Amphitheater
    • Welcome & F3 Disclaimer
    • Donkey Kick-Offs (Start w 5 DK’s followed by 5 seconds of feet on step above, then increase by 5 DK’s each round, spaced by 5s each) …went up to 20 DK’s
    • SSH x30 IC
    • Run back to top, x10 Derkins, return and do Dips for the SIX
    • DQ’s x10 IC
    • Repeato x10 Derkins at the top, dips for the SIX
    • Imp Walkers x15 IC
    • Repeato x10 Derkins at the top, dips for the SIX
    • Freddie M’s x20 IC
    • Repeato x10 Derkins at the top, dips for the SIX
    • LBC’s x30 IC
    • Repeato x10 Derkins at the top, dips for the SIX

    COP #2:

    • Mosey around to the Stage
    • SLUTTY CUATRO:  Prostitute 4 corners with FOUR 4×4’s at each corner (4×4 = Burpee with x4 Merkins & x4 Mountain Climbers)
    • Forward movement on all fours (Bear crawl), Mosey back to start between laps

    COP #3:

    • Mosey to the Carillon Field
    • 100’s – Q calls an exercise, 1st man to complete x100 reps calls out DONE, all PAX stop & run to other side, first man to the other side calls the next exercise, repeato until out of time
    • x9 Sets included – SSH’s, APD’s, Merkins, Squat/MH’s combo, Core Combo (AH’s, WWII’s, FK’s, LBC’s), Hold Elbow Plank 100s, LBC’s, Heels to Heaven, Ring of Fire (ea man x5 reps, rest plank)

    Mosey BTTF for COT:

    • Run down the clock with MHumpers, SSH’s, and Lunges
    • Counterama # 21
    • Watermelon Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS:

    • Is there anything so entertaining as watching Hitchhiker gallop down the Carillon Field taunting those trying to keep up with him? What a GREAT time this morning fellas. YHC was surprised by the perpetual mumble chatter today despite the beatdown – must mean ya’ll miss each other so much you’d rather gab than breath. Appreciate the true grit shown by the PAX to push through the Slutty Cuatro – YHC nearly called an audible, but DAMN if I’m proud we didn’t. Pretty sure I heard someone ask if they were tasting sweat or blood… Thunderous T claps to Hitchhiker for the most 100’s “wins” (and style points with that goading), and also to Probation, Snuff, and Phonix for consistently pushing for a win, and to BoneThugs for a strong finishing win and brilliant last Ring of Fire set. Way to work brother! Big friendly welcome to Florence, transplant from Tallahassee F3. Meanwhile, a notable absence of Wilson today (and all his deep south crew), so I suppose the streak had to end at some point. Hilarious F2 at ET’s after – thx Upchuck for insisting YHC come out. As always, it’s an honor and joy to lead you guys – YHC is deeply grateful to have you gents as integral gears in the DTH success machine. (Don’t mumble that or it’ll sound weird…) SYITG!