Author: Dr Tryhard

  • SOJ is Ultimately Cooler!

    A perfect 14-count Pax posted to NoToll for a little Ultimate Frisbee today. All present were honored to have the one and only LabRat back out in the gloom after a long quarantine hiatus. YHC led a brief Warmerama COP while Labrat set the cones, and we divvied up black shirts against everyone else, making a perfect seven-V-seven split. In honor of today’s date, YHC called 6 burpees each time a team scored, while the losers would walk the field and complete 30 LBC’s. From the very start the men in black demonstrated an uncanny capacity for effective short throws winning a steady stream of touchdowns and burpees. The other-colored gentlemen also put together a few handsome plays to get their share of burpees and prevent the all blacks from a shutout. All together we saw some very impressive skills from our veternas Labrat and DK, while a few other men made their mark for quality throws (Snuff), defensive picks (Draper), sliding touchdown (Flange), and of course the trifecta of Fresh Prince’s speed, vertical jump, and flawless frisebee handling (having NEVER played before – whatta natural?). Sorry if I forgot to mention many of the other lads’ phenomenal plays and touchdowns. The men in black were in double digits for touchdowns and at least 70 burpees by the end. All present were entirely drenched in sweat, field dew, and sticky humidity by the end of an exceptionally enjoyable morning. Thanks for letting me lead fellas – we’ll do this another 1-2 times this summer at NoToll and/or Heartbreak Ridge. 

    Mosey BTTF for COT:

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

  • !F3RVA Events at NoToll!

    6/30 – THIS Tuesday – Ultimate Frisbee – 0530-0615

    7/4 – F3RVA July 4th Convergence – 0600-0700

    7/12 – SOJ PuppyPile – 0700-0800

  • Summertime Sweat Party

    An honorable eighteen gentlemen of the gloom assembled at Dogpile to seize the day. Here follows the good Doctor’s recipe to success:

    The THANG:

    Mosey to the Putting Green for the Welcome COP:

    • SSH’s x20 IC
    • DQ’s x 10 IC
    • The Opus x10 IC
    • WWII x20 IC (properly done)
    • Leg-Up Merkins x10 Each Side

    Mosey around to the Carrillon Field:

    • Partner Up for x25 PLT’s each
    • Quarter Pounder:  Sprint to each quarter to complete exercise, Bernie back to start between
    • 25 yard line – x25 Werkins
    • 50 yard line – x50 Jump Squats
    • 75 yard line – x75 Mtn Climbers (2-ct)
    • 100 yard line – x100 Gas Pumps
    • Repeato x25 PLT’s each
    • AYG sprint length of Carillon Field

    Amphitheater COP:

    • x3 Dips each step going down
    • PLT’s x25 each at the bottom
    • x3 Box Jumps going back up
    • Front Runners bring in the six
    • PLT’s x25 each back at the circle

    Mosey to the Cage for a Rusty Dora:

    • Partner up to complete the following:
    • x50 Pullups
    • x100 Jerkins
    • x150 Hanging Crunches
    • While one partner adds reps, the other runs to hydrant and back 

    Mosey to the Grassy Hills:

    • ExerClock – Start at hilltop to complete x5 WWII at 1 o’clock, run down to bottom and back up to complete x5 WWII at 2 o’clock position… continued until out of time
    • BTTF

    COT:

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

    NMS:

    • Phenomenal weather today for a smoker sweat party. Thanks for letting me lead fellas. SYITG!!! *See comments below for some great upcoming NoToll events*

  • The KILODORA

    A lucky number 13 warriors exchanged a warm fartsack for the cool dewy embrace of NoToll “Turfection” (ie: turf perfection). Here’s how YHC and Cooper rallied the troops for victory:

    The THANG:

    Mosey to the field for COP #1:

    • SSH x20 IC
    • WELCOME HARDYWOOD
    • DQ’s x10 IC
    • Hairy Rockettes x10 IC
    • Merkins x10 IC
    • Dancing Bears x10 IC
    • Crab Cakes x10 IC
    • DR.W’s x10 IC
    • Wilson/Fudd Stretches

    Mosey lap around Field to COP #2:

    • The KILODORA = ONE THOUSAND reps divided into:
    • x100 Merkins
    • x200 Heels to Heaven
    • x300 Box Jumps
    • x400 LBC’s
    • Moving partner runs across width of Field and back to alternate reps with exercising partner. 
    • LIFO FLATLINE EXITS STAGE LEFT

    Brief COP #3:

    • Partner up for PLT’s x20 Each
    • Complete x3 Sets

    Mosey BTTF for COT:

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

    NMS:

    • Another beautiful NoToll morning, and we’re keeping up the numbers with another solid turnout. Way to post gents! The KiloDora took WAAY more time than YHC was anticipating, but a decent burn nonetheless – TClaps to Hardywood and LongPole and any of you other bad*ss boys who actually kept up the Box Jumps all the way to 300! Let’s keep headlocking our Covid-Hybernating brothers into coming back out with us!!! SYITG, DTH

  • Homecoming Q-ueen

    “Now you must free yourself from sloth,” my master said, “for sitting down or lying under covers, no one comes to fame, without which whoever consumes his life leaves such vestige of himself on earth as smoke in air or foam on water. Therefore get up, overcome your panting with the spirit which wins every battle if it does not sink with its heavy body…”

    Dante’s Divine Comedy, CANTO XXIV – Vanni Fucci, 46-54

    A stunning 15 bodacious beauties assembled on The Forge stage as this year’s Homecoming Court nominees. Many judges gave favorable nods towards young DTH, who’s recent heroic return from abroad carried the momentum of juicy gossip, but the ever-stunning Hardywood vied for the crown with dazzling popularity and charm. As the nominees pranced about stage, warming up for the talent show ahead, the sun broached the horizon and a temperate 70 degrees indicated the time had come. BANG! The starting gun fired, and off they twirled and skipped with dynamic energy to contend for the honor.

    The THANG:

    Mosey to the Knoller Coaster:

    • SLAUGHTER START with Bear crawling the 3 knolls, and completing x5 Burpees at the bottom and top of each knoll (x35 total)

    Mosey to COP #1 in front of the School:

    • Welcome & F3 Disclaimer
    • DQ’s x10 IC
    • Imperial Soldiers x10 IC (that’d be an Imperial Walker alternated with a Russian Soldier… )
    • The Opus x10 IC
    • Freddie M’s x50 IC

    Mosey to the Amphitheater for COP #3:

    • Dora the Explorer
    • Partner up to complete the following:
    • x100 Derkins
    • x200 Box Jumps
    • x300 Mountain Climbers (2-ct)
    • While one partner hammers Dora reps, the other Explores the area to lay hands on x1 tree, x1 stone, and x1 metal  object before teturning to relieve their partner (each time the runner mist find a DIFFERENT tree/stone/metal)
    • ABC’s for the SIX

    Mosey to Field for COP #4:

    • No Cheat Merkins
    • DTH’s x10 IC
    • Over-Unders! …nope, AUDIBLE, too intimate for COVID… 
    • Merkins x10 IC

    Mosey BTTF:

    • Copperhead Squats x10 IC
    • Cherry Pickers x10 IC
    • Carolina CD’s x10 IC
    • Nancy Kerrigan’s x10 IC
    • Protractor of Variable Degrees
    • Kimchi Twists x10 IC
    • Plank 6” HOLD IT, a few times

    COT:

    • Counterama # 15
    • Namerama (Welcome ALIBI!)
    • Announcerama (see Comments)
    • ROGER ROGER took us out in Prayer

    NMS:

    • The annex of Richmond City stretched the legal limits to host a whopping 15 fartsack escapees protesting the return of DTH. There were some laughs as DTH knocked off the cadence rust (the F3PNG PAX were less about the cadence and more about the beatdown). We had the honor of welcoming a Doublemint FNG, birth named Dontae Buck, to the finest PAX in the land. Dontae is a budding lawyer, so nicknamed “ALIBI”. Welcome brother! Two new DTH originals made it into today’s beatdown, the “Imperial Soldiers” will need some getting used to, while “Dora the Explorer” produced a solid burn. YHC definitely felt the love this morning – you guys have no idea how much I missed your camaraderie. Thank you!!!

  • Shovel Flag Supremacy

    Brothers, YHC writes to you again from Papua New Guinea, proud to report we now boast a terrific PNG Shovel Flag and have been maintaining a solid three-member PAX (latest addition is “Cinco”, Dr Nathan Mason, father of five). Continuing the Tue/Thur/Sat bootcamps, this morning marked YHC’s 19th Q for F3PNG. It has been nice to start running some Triple Checks now that we’ve consistently had three men attending. While the headlock is steadily applied every day around Station, there seems to be an ongoing reluctance for most to escape the fartsack, or for those who have tasted the pain, to return. YHC has received a few messages from F3RVA brothers back home and it means the world to hear from you guys. Thank you! Honestly it doesn’t sound like YHC is missing much back in RVA, which is good because our return has been delayed another 6 weeks or so. We can all pray COVID soon becomes a weird memory, and we can reunite in the Gloom as in days of yore. Yours Truly, DTH

  • F3PNG GROWS

    Brother PAX, YHC is pleased to report steady growth in our Ground Zero PAX. While “FirstMon” has yet to return to a workout, YHC has headlocked and welcomed three new brothers into the fold: David Won, nicknamed SLINGSHOT (think of David & Goliath), Brian Bosip, nicknamed FLEX (former rugby player with the last name Bosip, sounds like Bicep ?), and today’s FNG was Jonah John, nicknamed FISHBAIT (think of the Jonah/Whale Bible story). Now at the end of my second week here, YHC has completed SIX workouts, and it felt absolutely marvelous this morning to lead Flex and FishBait into F3 glory. One particular routine included a Playground circuit – speed hops side to side along a low metal structure, box jumps up and down a series of tires, Derkin walking along a balance beam, swing inverse gas pumps, pullups, And a run around the field. Circuit completed 3x with great gassing of all present.

    COT: Prayers for hospital admin and staff preparing for COVID – just learned first case tested positive in Lae (coastal town). Prayers for DTH medical wisdom to care for a ton of sick patients very day. Thanks fellas! ?

  • F3PNG “Ground Zero”


    F3RVA Brothers, Greetings from Papua New Guinea! YHC is writing to report on F3PNG which is making slow progress. Upon my arrival, a short invitation & F3 description was provided to all the missionaries here on Kudjip Station, declaring the new AO “Ground Zero” would be meeting at the Haus Bung Field every Tuesday, Thursday, and Saturday mornings, from 6-6:45am. This would provide YHC a total of 18 workouts during our stay to establish F3PNG. However, while “F3PNG” has a nice ring to it, YHC has been sorely missing the 2nd F. Despite a steady welcoming headlock on the various missionary and national men here, up until this morning’s workout, YHC has Q’d solo workouts. 

    A few conclusions have resulted: 1) Workouts seem to take FOREVER and are fairly boring without the 2nd F mumble chatter and camaraderie, 2) the solo-Q beatdown is absolutely exhausting …DTH vs DTH is a serious battle ground! – sufficient to produce the lactic acid shakes without tempting merlot spillage, 3) the Altitude at 5,254ft may also have something to do with feeling absolutely winded, and 4) apparently the moonlit gloom of 6am is too early for missionary men. So on Tuesday and Thursday, 3rd F alone carried 1st F to glory. 

    This morning, YHC arrived just shy of 0600 to find the Field once again empty. COP#1 ensued, followed by a Lindsey of Burpees and Lt Dans on either end of Love Hill. Around 0615 upon a labored return to the top of Love Hill, YHC noticed a young PNG man casually stretching and observing YHC’s progress. In passing, YHC asked him if he was here to workout, which he affirmed, and YHC’s little heart skipped a beat for joy, then welcomed the young man to join in. Over the course of the remaining 30minutes, YHC delivered a challenging but considerate survey of typical F3 exercises while providing an F3 history. The man’s name is Scott, age 20, and works at the local Health Center. His F3 nickname is appropriately “FirstMon”, and we closed with a solid COT. Perhaps next week we’ll see an influx of local guys and F3PNG can get some momentum going. 

    The work here is very challenging, but also very rewarding. Your prayers are welcome! Please read about it on my latest Blog post: http://hendersonsinmissions.blogspot.com/2020/03/back-to-reality.html?m=1

    I appreciate you guys more now than ever – the entity of F3RVA is something truly awesome and I’ll look forward to my return if only for that reason alone. Best, DTH

  • DTH #75, Leap Year, & Bon Voyage Q

    A hearty band of 31 Lords-a-Leaping posted to Dogpile this morning for a Trifecta Celebration of DTH’s 75th Q, Leap Year, and DTH departing for the Mission Field. Here’s how the finest PAX in all of F3 Nation gave the pain train tour to our visiting Nantan:

    The THANG:

    Mosey to Amphitheater for COP #1:

    • Welcome & F3 Disclaimer
    • Flutter Kicks x75 IC (Celebrating DTH’s 75th Q since Jan 19th 2019)
    • DQ’s x10 IC
    • Nancy Kerrigans x10 Each Side IC
    • Hairy Rockettes x10 IC
    • Copperhead Squats x10 IC
    • Hitchhikers x10 OYO
    • Freddie M’s x20 IC

    HAPPY LEAP YEAR!

    • Escape the Amphitheater with x2 Box Jumps each step 
    • Plankorama for the SIX

    Mosey to Carillon Field for COP #2:

    • LEAP (Broad Jump) width of Field
    • Complete x29 Mtn Climbers (2-ct)
    • LEAP back to start
    • Complete x29 Am Hammers (2-ct)
    • Round 2 – Bunny Hop Across & Back with same exercises 
    • Round 3 – Partner up to Leap Frog with same exercises

    Mosey to the end of Carillon Field & then AYG Sprint 120 Yards back to the other end.

    Mosey to the Rusty Cage for COP #3:

    • x27 PullUps (Flight Hours to PNG)
    • x45 Jerkins (Days serving in Hospital)
    • DREDD served Mary for the SIX

    Mosey down for Pipe Loop for COP #4:

    • Triple Check:
    • P1 & P2 – PLT’s
    • P3 – Loop Run
    • UPCHUCK served Mary for the SIX

    Mosey around to Bernie Hill for COP #5:

    • x5 Burpees
    • Bernie Sanders half way up hill
    • x5 Burpees
    • Bear Crawl rest of way to Brick House
    • x5 Burpees
    • Front runners go back to bring in the SIX with Lunges
    • MARMADUKE served Mary for the SIX

    Mosey BTTF for COT:

    • Counterama # 31
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS:

    • Dear F3RVA PAX, what a treat it was to celebrate YHC’s 75th Q with you, and no less than on the eve of departure for the mission field. YHC had a lot of emotions this morning, but bursting with Pride rose to the top – what an honor it was to show off the fittest, funniest, and finest PAX in all the land to our very own F3 Nation Nantan. YHC will miss you guys while serving abroad! Shoutout and thanks to Marmaduke, Upchuck, and Dredd for serving some Mary this morning while awaiting the SIX. Enjoyed partnering up with Ollivander and Dredd for the PipeLoop TripleCheck. Not sure how they do PLT’s at Corporate, but Dredd was duly impressed and smoked completing them F3RVA-style.  Keep headlocking and posting fellas – the workouts wont get easier but you WILL get stronger! SYITG, DTH

  • FREE (BUT NOT) SOLO

    Ten hardened mountaineers chalked up to scale the Forge’s escarpment and win the bid for Nation Geographic’s sequel feature film “Free But Not Solo”. Here’s how these heroes reached the summit:

    The THANG:

    Mosey to Culdesac for COP #1:

    • En Route, x3 Opus each light pole
    • Circle Up – Welcome & F3 Disclaimer
    • DQ’s x10 IC
    • Angle Grinder x10 IC
    • Sweat Angels x10 IC
    • Windshield Wipers x10 IC

    Mosey to Retaining Wall for COP #2:

    • Work as a team to get all PAX over the top of the ~12” Wall
    • RAIL-orama: Partner up to complete x3 sets the following:
    • x10 Jerkins each
    • x10 Dips each
    • x10 Cliffhanger Merkins each
    • ABC’s for the SIX

    Mosey to Amphitheater for COP #3:

    • CORA 1-2-3 (it’s all about the CORE)
    • Partner up to complete:
    • x100 WWII
    • x200 Am.Hammers (2-ct)
    • x300 LBC’s
    • Moving partner completes TOOTH FAIRY up the stairs, then x3 Dips on each step coming down Amphitheater levels

    Mosey BTTF for COT:

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

    NMS:

    • Great work getting up and over the wall as a team today gents! We leave NO MAN behind. Great to have SCROOGE back out after quite the hiatus – this spider monkey can FLY getting up the Tooth Fairy flight. Also great to see SNUFF and SANDY test their metal at the Forge – keep coming out guys!