Author: Dr Tryhard

  • The Farewell Q

    I figured since it was my last F3 workout I would do my best to leave a lasting impression with all those in attendance at the Forge. The workout was tough, but it was a good reminder that even when your body feels like it may fail it is truly all in your head.

    THE THANG:

    • Stretch it out, get a good warmup in, and mentally prepare yourself
    • Burpee broad jumps — 75 yards, run back to start, run to where you left off, another 75 yards, 5 rounds
    • Suicides — 75-yard increments
    • Partner bear crawls/abs  — one partner bear crawls while the other completes flutter kicks, WW2s, and LBCs
    • One final hill sprint

    NAKED MOLESKIN:

    With all pax completing the workout, I felt a sense of pride in the F3 family. The fact that I, a 22-year-old, was able to create a workout that challenged me and men who are 20 or 30 years older than I am to complete the same workout is insane. The men I have met during my time with F3 RVA are some of the craziest, hard-working, and genuine men out there. If I could leave one thing that may impact each workout from here on out, it would be to compete with yourself. Find someone at each workout who is faster or stronger, and make it your goal to keep up with them. Whether it was DTH, Fresh Prince, Hardywood, and many others, there was always someone I was pushing myself to compete with. Push yourself, don’t hurt yourself, have fun and stay healthy. ~Long Pole

  • Mash up: Double the Knee Replacement, Tabata, and Classic Rock

    The inky shadows of NoToll and a very friendly (and smelly) un-neutered lab/pit stray welcomed 19 warriors and completely disrupted Cooper’s mojo. The Defender of the Pax was entirely bothered by this musky intruder and made sure we all knew it. Anyhoo – YHC brought some novel ideas to share, and here’s how it went down:

    The THANG:

    COP #1:

    • Short mosey to the BBall Court & Circle Up
    • Welcome & F3 Disclaimer
    • EYE OF THE TIGER WARMERAMA:
    • Invisible Jumprope
    • Imperial Walkers
    • Squats
    • Russian Soldiers
    • Hand-release Mericans
    • Boxing Cockroaches
    • Crab Cakes
    • Freddie Mercurys
    • Rosalitas

    COP #2:

    • Mosey to the Pavilion
    • TABATA LAPS:
    • 30s Exercise, 30s Lap Pavilion
    • x9 Rounds rotating through:
    • Merkins
    • Monkey Humpers
    • Lt Dans

    COP #3:

    • Mosey to the Parking Lot
    • Blast some Classic Rock
    • Partner up for CORA:
    • x100 WWII’s
    • x200 Pole Smokers
    • x300 Flutters (hands up, 2-ct)
    • Moving partner runs the x10 cone loop, stopping to complete Broad Jump Burpee at each cone

    Mosey BTTF for Mary Finale:

    • Ring of Fire
    • Variable Mary to the beat of the Classic Rock mix

    COT:

    • Counterama # 19
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS:

    • Doublemint was first on the scene and had already called in Animal Control by the time YHC arrived – but they wouldn’t be showing up for a while so Mr Stink joined the SOJ PAX and Cooper for a beatdown heavy on the beats and entirely lacking the cadence calling (first time for YHC). Poor buddy Cooper kept running around his boys, growling his displeasure, and making sure the newcomer didn’t steal any pets. Wilson may have been the only other one just as bothered, but everyone was keeping on their toes with not one, but TWO, knee breakers getting under foot. The Rocky themed warmerama, while inspiring, felt too short. The Tabata version of a triple check had to modify from Dips/Derkins/Dans because there were no benches in the pavilion. And the Cone Dora was improved by the PAX mishearing YHC suggesting burpees at every other cone, and a broad jump between – which became a supermanly broad jump burpee at every cone. Solid work gents! YHC was really feeling the classic rock during all those Pole Smokers – gonna bring the tunes out more often. And no Hardywood, I will not be playing your foul death metal.  SOJ had strong representation for the shoe donation today – is it a competition between Nano-Regions? If so, we’re winning…as usual. #SOJ4Life At the end of the morning, YHC had Mr Stink and Cooper in the car leaving the lot to head home because Animal Control hadn’t showed – then they pulled in and we did a quick offloading of the pup – hopefully he’ll find his home. Thanks for letting me lead today fellas, for humoring my Q-style, and for being the best dang PAX around. SYITG!

  • BreakWind Ridge

    A month of SOJ IPC in the history books (thank God), DTH returned to a gloomier Heartbreak Ridge packed with veteran pain addicts hungrily awaiting their fix. Good thing YHC brought along the medieval torture playbook…

    The THANG:

    COP #1:

    • Mosey to Soccer Field
    • Welcome & F3 Disclaimer
    • Imperial Squat Walkers x10 IC
    • Opus Merkins x10 IC
    • Dying Quixotes x10 IC
    • Tplank Arm Circles x10 ea side IC
    • Rosalita Whips x10 IC
    • LBC’s x10 IC
    • Wilson&Fudd

    COP #2:

    • Mosey to Heartbreak Ridge
    • Partner up for a LINDSEY:
    • Bottom x30/25/20/15/10 – PLT’s 
    • Bernie to Top
    • Top x10/15/20/25/30 – Dying Boxing Cockroaches
    • Run to Bottom
    • Each partner completes each exercise
    • Elbow Plank for the SIX

    COP #3:

    • Mosey to the BBall Courts
    • Triple Check:
    • P1 – Dirty Hook-Up
    • P2 – Legs of Time (Like Kimchi twists, but dropping legs to each hour of the clock)
    • P3 – AYG across Bball court & back

    COP #4:

    • Mosey to the Handicap Rails
    • Choose a new partner
    • x3 Rounds of the following:
    • Jerkins x10 each
    • Dips x10 each
    • Cliffhanger Merkins x10 each
    • Between Rounds, partners complete x10 Lt Dans together

    Mosey BTTF for COT:

    • Counterama # 12
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS:

    • While it is profoundly true that SOJ holds YHC’s heartstrings, HBR and the Tuckahoe PAX are truly beloved. These guys know how to work! Loved partnering with Seymour for the Lindsey today – pretty sure my palms are bruised. Loved crushing the Triple with Lighthouse and Splinter. And was totally motivated partnering with Atilla who CRUSHED that last routine on the rails. Also, Greenbow’s speedy effort to complete the last set of Lt Dans before time ran out was just pure entertainment. Today’s title honors the 4th F liberally released by today’s core focus – better in the gloom than in our office space! Love you guys. YHC, DTH

  • Ringing in Year 3 with Orange Pussy and Bone Rubs

    Two years ago, Don Draper and Dr Tryhard showed up to NoToll without an invitation, welcomed by a huge PAX enjoying Ollivander’s VQ. Today, the happy couple announced their two year F3versary and happily applied a 3000 volt cattle prod to the PAX in the following manner:

    The THANG:

    COP #1:

    • Mosey back to BWE bball court
    • Welcome & F3 Disclaimer
    • The Dynamic Duo took turns with variable warmerama – highlights were Draper bringing back Hillbillies and DTH introducing Bone Rubs.

    COP #2:

    • Mosey to Playground
    • MORNING CALL:   PAX hold incline plank along edge of playground, and complete x5 merkins as each man took a turn to complete x5 merkins (total merkins x55)

    COP #3:

    • Mosey to the Swamp
    • BEAST LAPS: Six stops around track, Six Laps completed with the following exercises called – Burpees, WWII’s, LongJumps, BoneRubs, Monkey Humpers, CDD’s

    COP #4:

    • Mosey long way BTTF for COT:
    • Counterama # 11 + Cooper
    • Namerama
    • Announcerama (see Comments)
    • DRAPER took us out in Prayer

    DTH NMS:

    • There has probably never been a better kick off in F3 history than Orange Crush renaming himself Orange Pussy. Throw in some Hillbillies and Bone Rubs and BOOM, great mumble chatter. Draper and YHC have been exceptionally blessed to call F3RVA our home the last two years. No finer brotherhood can possibly exist. Here’s to year #3 and MANY more! SYITG, YHC, DTH

    DON DRAPER NMS:

    • A message from Don Draper, a man of few words:  Large milestones have the ability to catch you off guard. That incremental step in the plethora of evolutions that led to that exact moment. Today is a celebration, not of the day itself, but to each and every moment that the brotherhood of F3 has pushed us to be just a little bit stronger, a little bit wiser, a little bit more humble. We’re thankful for each friendship and memory already built and those to come. Thanks to you gentlemen – we look forward to seeing each of you in the gloom.

  • 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!!!