Author: Dr Tryhard

  • Embracing Moist Lushness

    A balmy 60’s and less-gloomy-than-usual NoToll welcomed 18 brothers to taste and see the goodness of turf perfection. Here’s how we embraced the moist lushness:

    The THANG:

    Partner Carry (alternate as needed) to COP #1 in the Parking Lot:

    • SSH, DQs, Russian Soldiers, Cherry Pickers, NoCheat Merkins, FreddieM’s, Starfish Crunches

    Mosey over to Field #1 for The Crossing:

    • Low crawl x20 paces
    • Bearpees x20 paces (Burpee every 5 BC paces)
    • Lunge x20 paces 
    • Repeato to reach the end of the field

    Return across Field via Quarter Pounder:

    • Sprint out to complete exercises, then run backwards to beginning
    • 25 yard line – x25 WWII’s
    • 50 yard line – x50 Merkins
    • 75 yard line – x75 SSH’s
    • End Line – x100 LBC’s
    • Flatline Q’d Mary for the SIX

    Crossing #2:

    • Low crawl x20 paces
    • CrabWalk x20 paces
    • Broad Jump x10 paces 
    • Repeato to reach the end of the field

    Quarter Pounder #2:

    • Sprint out to complete exercises, then run backwards to beginning
    • 25 yard line – x25 Burpees
    • 50 yard line – x50 Am.Ham’s (2-ct)
    • 75 yard line – x75 Mtn.Climbers (2-ct)
    • End Line – x100 Calf Raises
    • ABC’s for the SIX

    Partner Up:

    • Wheelbarrow to the Bleachers (alternate as needed)
    • Complete x3 Sets of PLT’s (x20 each)
    • OYO Dips on bleachers for the SIX
    • All Together x10 High Quality Dips IC

    Mosey BTTF for COT:

    • Counterama #18
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS:

    • NoToll in December has never felt so breezy balmy. YHC waited a solid minute extra to kick-off this AM while at least 5 guys exited their vehicles. But 18 dudes is a GREAT crew. YHC noted that the old Partner Carry warm-up was generally ignored in preference to a typical jog to the parking lot. Thanks to the few game fellas who gave it a go. Felt good this morning to cuddle up close to that oh-so-soft NoToll turf. Glad we could make good use of it on such a nice morning. Thanks to everyone for pushing hard this morning, and always humbled and thankful for the opportunity to lead such great men. Get out there and be a footstool for someone today – everyone needs a lift closer to the Almighty. SYITG

  • Strength in Numbers

    “Though one may be overpowered, two can defend themselves. A cord of three strands is not easily broken.” (Eccl 4:12) Here’s how a seven-strong steel cable conquered the morning:

    The THANG:

    Mosey to Culdesac for COP #1:

    • SSH, DQ, ImpW’s, Dancing Bears, CrabCakes, CDD’s, Dive Bombers, NoCheat Merkins, LBC’s, Heels2Heaven, APD’s

    Mosey back up Road to COP #2:

    • En Route, x3 Burpees each light pole
    • Stop at Handicap Ramp
    • Over-Under on the Handicap Rail, alternating hopping over in one segment, squatting under next, all the way to the top …ouch.

    COP #3 at the Handicap Rails:

    • Complete x3 sets of x10 Jerkins & x10 Incline Merkins OYO
    • Flutter Kicks for the SIX
    • All together, Oblique Crunch x10 each side IC
    • Head over to Concrete Benches to complete x3 sets of x10 Dips IC & x20 Donkey Kicks OYO

    Mosey to front of school for COP #4:

    • Grand Finale with the F3 Deck – about 15 cards called In Cadence, including but not limited to:  Plank Jacks, Squats, WWII’s, Moving Lunges, Shoulder Taps, Bernie Sanders, Am.Ham’s, Werkins, Fred.M’s, Incline M’s, Backwards Lunges, etc.

    Mosey BTTF for COT:

    • Counterama #7
    • Namerama
    • Announcerama (see Comments)
    • Prayer

    NMS:

    • YHC has seen attendance at different AO’s come down as the temps have fallen, and I know a ton of guys who are currently battling more stress in their lives – maybe holiday/family issues, maybe injury related pain, maybe work issues. Bottom line is that there is POWER & HEALING to be had in attending F3, and we who are attending need to pull out all stops to encourage our brother to keep up the attendance. We are stronger together, and F3 leaves no man behind! Please reach out this week to someone you’ve noted as absent and encourage him to come out – offer to join him at an AO that he likes – you’ll never know how much of a critical impact you might be making at a really tough time in his life. SYITG!

  • DTH #37

    The Dogpile gloom welcomed 15 party animals for DTH’s Birthday Q. After we blew out the candles, here’s how 37 years were celebrated:

    The THANG:

    Mosey to Grassy Area for COP #1:

    • SSH x37 IC
    • DQ x10 IC
    • Hydraulic Squats x10 IC
    • Hairy Rockettes x10 IC
    • Leg-Up Merkins x10 IC each side
    • WWII x10 IC
    • DTH’s x10 IC

    Mosey to Amphitheater for COP #2:

    • Counting down from 37, descend then ascend the steps following the pattern of x37 Monkey Humpers, x36 Merkins, x35 2-count Flutter Kicks, x34 MH’s, x33 M’s, x32 FK’s, etc. Add box jump on the way back up. Early finishers went back to complete the set with the SIX.

    Mosey to the Rusty Cage for COP #3:

    • x6 Rounds of the following: x5 Pullups, x5 Merkins, x5 Jerkins or Dips
    • 7th Round with 7 Reps each for a total of #37 for each Exercise

    Mosey to Carillon Field for COP #4:

    • Beast-mode BLIMPS:
    • 25 yard line – x5 Burpees
    • 50 yard line – x10 Lunges (ea leg)
    • 75 yard line – x15 2-ct Imp Walkers
    • Run to end line & turn back
    • 75 yard line – x20 Merkins
    • 50 yard line – x25 Plank Jacks
    • 25 yard line – x30 Squats
    • … x3 Rounds completed

    Mosey BTTF:

    • x37 Merkins IC to close

    COT:

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

    NMS:

    • Couldn’t imagine a better way to start a new year than with this band of faithful brothers. YHC especially enjoyed having birth brother “Flint” join us today …right up until after the COT when he led the PAX in the Birthday song… YHC apologizes to Corporate who surely has some form of ban on this kind of boisterous behavior. Apparently Flint still has the uncanny ability to embarrass YHC no matter the age or setting. Some may have thought there would be well over 1000 Merkins today, in order to complete YHC’s grand goal of 9000 for the month…but after a few days of merkin-free Thanksgiving bliss, it just wasn’t in the cards. Oh well, today’s routine still rocked out just over 400 Merkins. And lets not forget YHC’s shovel flag now bears the inimitable Most Merkins battle streamer (+tassles)… so there’s that. 🙂

  • The Most Merkin Conquest

    The studliest and craziest eight gloom warriors in all the land posted to The Forge this morning to win back the Most Merkin Banner. With a minimum of 860 to beat the Mary boys, and the pressure of Mudface and his Anvil men competing this AM for the same honor, DTH felt compelled to pull out all stops… as follows:

    The THANG:

    Light Pole Warmerama

    • Mosey toward school, completing x10 merkins at each light pole
    • Running total = 80

    Seven of Diamonds

    • Stop in bus loop to complete merkins at each corner of the Diamond
    • 1 Round completed (7/14/21/28/21/14/7)
    • Running total = 192

    21’s Top Half

    • Mosey to the soccer field
    • Complete descending reps on either side of field from 21 down to 10
    • x21 Werkins, x20 Carolina Dry Docks, x19 Werkins, x18 CDD’s (etc)
    • Running total = 378

    Amphitheater Ascent #1

    • Mosey to Amphitheater 
    • Complete x5 Incline Merkins on each of x7 steps, run around side to bottom
    • Complete x5 laps
    • Running total = 553

    Merkin Beast

    • Mosey back to soccer field
    • Complete x6 reps at each of 6 Beast points crossing field and back
    • Round 1 – Standard Merkins
    • Round 2 – Chuck Norris M’s
    • Round 3 – CDD’s
    • Round 4 – Werkins
    • Round 5 – CDD’s
    • Round 6 – Standard Merkins
    • Running Total = 769

    Amphitheater Ascent #2

    • Mosey back to Amphitheater 
    • Complete x5 Incline Merkins on each of x7 steps, run around side to bottom
    • Complete x5 laps
    • Running total = 944

    The Grand Finale

    • Mosey around the back loop dropping for x10 Merkins at each of 20 light poles BTTF
    • Final Total = 1144
    • Total Distance = 2 miles

    COT:

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

    NMS: 

    • Whew! Over a thousand!? In my best Hardywood exclamation – Are you kidding me?!? That was AWESOME!!! So proud of these guys’ effort this morning. And special thanks to Don Draper for joining us for over a thousand squats, as a recent injury is keeping him from the merkins. Whatta stud! (granted he wont walk straight for a week) #CSAUP4LIFE
  • 11/21 – Most Merkins Challenge at the FORGE

    11/21 – Most Merkins Challenge at the FORGE

    Brothers – DTH will be Q’ing a Most Merkins Challenge at the Forge next week (11/21/19). The number to beat is 859, so shooting for 900 in 45 minutes. Yes, it will be difficult. Yes, CSAUP is what we do. Join us if you want to add to your November Merkin Challenge numbers…or if you crave Venison Steak…which will be rewarded to those men who complete this Challenge with DTH.

    [NOTE: There will be an alternative Q leading a standard Forge beatdown for those unable to join the madness]

  • Feeding Chestosaurus Rex

    A devoted 13 Jurassic game wardens posted in the NoToll gloom to wrangle the voracious merkin-hungry beast. Here’s how we served breakfast to Chestosaurus Rex!

    The THANG:

    Warmerama on the Bball Courts:

    • Merkincides – x5 Merkins at each line, x5 rounds completed
    • (Total x100 Merkins)

    Mosey to the lush turf for COP #1:

    • Shovel Flag Planted
    • Welcome & F3 Disclaimer
    • DQ’s x10 IC
    • x20 Merkins OYO
    • Hairy Rockettes x10 IC
    • x20 Merkins OYO
    • Arm Circles x40 IC
    • x20 Merkins OYO
    • Copperhead Squats x10 IC
    • x20 Merkins OYO
    • DTH’s x10 IC
    • x20 Merkins OYO
    • (Another x100 Merkins = x200 Total)

    Mosey to Bleachers for COP #2:

    • Partner up for Dora 1-2-3
    • x100 Box Jumps
    • x200 Incline Merkins
    • x300 Flutter Kicks (2-count)
    • Moving partner runs across field and back to switch out 
    • (Add ~100 M each = x300 Total)

    Mosey to Wooden Posts for COP #3:

    • Triple Check
    • P1: Pole Smokers
    • P2: Lt Dans
    • P3: Drop and complete x10 Merkins, sprint to the other side of parking lot, drop for x10 Merkins, sprint back to switch positions
    • (Add x60 Merkins = x360 Total)

    Mosey BTTF:

    • x10 Merkins OYO
    • LBC’s x10 IC
    • x10 Merkins OYO
    • APD’s x10 IC
    • x10 Merkins OYO
    • Sweat Angels x10 IC
    • x10 Merkins OYO
    • Am.Ham’s x20 IC
    • (A final x40 Merkins = x400 Total)

    COT:

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

    NMS: 

    • The rain held off for the faithful this morning, and whatever merkin goals have been set were met for the day. Thanks be to God!

  • The DTH Chest-Expansion Program

    A fine foursome along with DTH’s dog Cooper (F3 “Opi”) came out in the crisp cold darkness to knock out a bunch if merkins along with other stuff – as follows:

    The THANG:

    Mosey to Culdesac for COP #1:

    • x10 Merkins at each light pole going down (x140 total)
    • Welcome & F3 Disclaimer
    • DQ’s x10 IC
    • Hairy Rockettes x10 IC
    • Body Builders x10 IC
    • Mtn Climbers x10 IC
    • Freddie M’s x10 IC
    • DTH’s x10 IC

    Mosey back up to top for COP #2:

    • x10 Carolina Drydocks at each light pole going up (x140 total)
    • Assemble at end of grassy knolls
    • Fiddler Crab (feet downhill) across length of Grassy Knolls’ side slope, stopping at every 20 yards to complete x10 Incline Merkins (x6 stops = x60 Inc.M’s total)
    • *AUDIBLE to alternate the movement portions & rotate between Fiddler Crab, Moving Lunge, and Fiddler Bear Crawl

    Mosey to Soccer Field 1 for COP #3:

    • Quarter Pounder:  Sprint to each quarter to complete exercise, Bernie back to start between
    • 25 yard line – x25 Merkins
    • 50 yard line – x50 Squats
    • 75 yard line – x75 Am.Ham’s (2-ct)
    • 100 yard line – x100 Calf Raises

    Mosey to Amphitheater for COP #4:

    • Partner up for Dora
    • x100 Merkins
    • x200 WWII’s
    • x300 Monkey LBC’s
    • Moving partner completes x5 Incline Merkins on each of 7 steps going up then runs around top to return via side stairwell (YHC went around 3x = x105 Incline M’s total)
    • *OUT OF TIME ON LBC’s —> BTTF

    COT:

    • Counterama # 4
    • Namerama
    • Announcerama (see Comments)
    • CHAP took us out in Prayer

    NMS: 

    • Solid ~530 Merkins incorporated into this morning’s routine (total depends on how many an individual completed during Dora. Today’s merkin emphasis serves the ongoing November Merkin challenge while also prepping the Forge for taking back the Most Merkins Banner later this month. Enjoyed the small crew today and of course Cooper loves running with the guys…even if that sometimes means enthusiastically tripping them up. Keep posting fellas!

  • NoToll AND NoShoes!

    NoToll was honored this morning with a 21 gun salute as the F3 banner was raised declaring “Come One, Come All, No Shoes required…” Here’s how we fired off:

    The THANG:

    Mosey to Field for COP #1:

    • Welcome & F3 Disclaimer
    • Smurf Jacks x20 IC
    • DonQ’s x10 IC
    • Hydraulic Squats x10 IC
    • Hairy Rockettes x10 IC
    • Hydraulic Planks x10 IC
    • Slow FreddieM’s x10 IC
    • DR.W’s x10 IC

    Line up at side of Field for COP #2:

    • Merkin/DryDock Ladder (20M, Sprint across field, 19CDD, sprint back, 18M, Sprint across, 17CDD, etc-ouch-etc)
    • ABC’s for the SIX

    Indian Run around Back Fields to Pavilion for COP #3:

    • Walls of Jericho – run x7 laps around the Pavilion, completing x7 burpees after each lap, then give a Victory yell at the end
    • ROSIE led Plankorama for the SIX

    Remain at Pavilion for COP #4:

    • PARTNER UP to complete x3 sets of each exercise – x20 Reps each partner
    • Hail Mary’s – P1 Dips on Bench w Feet on back of planking P2
    • Boxing Cockroaches
    • Partner Plank Curls

    Mosey BTTF for COT:

    • Counterama #21
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS:

    • Even before the clock struck 0530 the morning began in great humor with Don Draper showing up in Adidas slides, trying to bow out of the workout, but then choosing to man up and join us anyway. RESPECT! Excellent numbers continue to show for NoToll, and the PAX was hungry today for something challenging – seems the Merkin Ladder satisfied that need, only then to be followed by more Burpees than any of us wanted to do, and partner workouts which (per DK) required soft hands… :-0 …overall GREAT WORK today gents – it’s an honor as always to serve up a good time. 

  • Decked Out!

    The bright lights of Huguenot HS welcomed seven F3 soldiers for DTH’s return to the Q sheet. But since YHC has had zero time to prepare anything since returning from Guatemala, the Q was passed to the F3 Deck…

    The THANG:

    Mosey to front of HS for brief Warmerama:

    • SSH x50 IC
    • Cherry Pickers x10 IC
    • Imp.Walkers x10 IC
    • DonQ’s x10 IC

    1st Deck Set:

    • Smurf Jacks x25 IC
    • Flutters x100 OYO
    • Bear Crawl around loop
    • Monkey Humpers x25 IC
    • Arm Circles x100 IC (variegated)

    Mosey to front of Middle School for 2nd Deck Set:

    • Derkins x10 IC
    • CDD x10 IC
    • Lunge Walk around Loop
    • LBC’s x10 IC
    • High Slow Flutters x10 IC

    Mosey to back Road for 3rd Deck Set:

    • Incline M x10 IC
    • Sprint 200 Yards
    • Merkins x25 OYO
    • Ball Dippers x10 IC
    • High Knees x10 IC

    Mosey to Amphitheater for 4th Deck Set:

    • Freddie M’s x25 IC
    • Copperhead Sq’s x10 IC
    • Shoulder Tap x25 IC
    • Chuck N’s x10 IC
    • Karaoke twice around loop

    Mosey to bus loop between schools for 5th Deck Set:

    • Am Hammers x25 IC
    • Bernie around Loop
    • Heels to Heaven x10 IC
    • WWII x10 IC
    • Plank Jacks x25 IC

    Mosey BTTF:

    • Last card flipped = Low Plank 60sec
    • Plankorama with 10sec sets of Low Plank

    COT:

    • Counterama #7
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS: 

    • We’re all in agreement – the Deck consistently produces a really solid workout with great variety and does a great job keep everyone together. We’re nominating the F3 Deck as Q-of-the-year! Keep headlocking and posting fellas! SYITG

  • Down Range, Missionary Style

    Guatemala Medical Mission Trip 2019 – After a long clinic day in a remote jungle village, then a harrowing 4×4 trek across flooding rivers (had to tow the van stuck mid-river on one of them), we finally arrived back at the hotel and Seadoo joined YHC to cool off in the pool before dinner. No sooner had we arrived but the heavens opened and we swam a few laps while thick cold rain pelted us from above and drowned out the mumble chatter. YHC suggested a little Dora action might be fun, and Seadoo readily agreed. No sooner had we started but one of our translators, a young Guatemalan man named Danny Harrera, came out to the pool and watched us with that “whatever you’re doing looks awesome” look – so we naturally invited him to join us – and he jumped right in! So here’s how a few regular guys, thrown together with God’s perfect timing, chose to plant the F3 Flag on virgin Guatemalan soil…

    The THANG:

    COP #1 — Dora 1-2-3

    • Alternate swimming the length of the pool & back, while the following exercises completed:
    • x100 Merkins
    • x200 Squats
    • x300 LBC’s

    COP #2 — Triple Check

    • Dips, Flutters, and “Wet” Seal Crawl around inside circumference of kiddie pool – 30 yards of walking yourself by hand (legs dragging behind) in 1’ of water

    COP #3:

    • Hold Al Gore while providing F3 Welcome & Disclaimer (…better late than never)
    • Plank for Tempo Merkins
    • x10 Carolina Dry Docks IC
    • Holding plank, reviewed F3 Core Principles and then completed more Tempo Merkins, invoking a Swirly-style HOLD IT at the bottom each time! 🙂
    • APD’s x10 IC
    • Imp Walkers x10 IC
    • Crab Cakes x10 IC
    • Dancing Bears x10 IC

    COP #4 — Poolside Elevens:

    • First side – lift body up out of water pressing hands down on edge of pool…like vertical merkins
    • Second side – legs up on edge of pool performing sit ups for chest to touch thighs
    • Swim between sides of pool

    COT:

    • Counterama #3
    • Namerama (FNG Pacifico, 37yo)
    • YHC took us out in Prayer

    NMS: 

    • Life can be exhausting, and you might think that you deserve a little relaxation at the end of a hard day of work… but sometimes giving your body a good whipping is the best way to release stress! …especially in the pelting rain, especially with F3 brothers, and especially when you’re full of the joy of the Lord serving on a missions trip. But what really made this workout special was Pacifico, who didn’t hesitate one bit to jump in and try something entirely weird and exhausting, with guys he barely knows. And the COP was powerful! It felt great to share with him the essence of F3 which is such an integral part of YHC’s life now. May God grant Pacifico the desire to ignite F3 Guatemala!