Author: Dr Tryhard

  • 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! 

  • MOIST MADNESS

    The tepid NoToll gloom welcomed eight veteran F3 contestants to play the game “Guess That Wetness – Rain, Sweat, or Tears?” Here’s how everyone won a participation trophy:

    The THANG:

    Mosey to Field for COP #1:

    • Welcome & F3 Disclaimer
    • Nancy Kerrigans x10 Each Side IC
    • Hairy Rockettes x10 IC
    • The Opus x10 IC
    • Crab Cakes x10 IC
    • Dying Quixotes x10 IC
    • Rosalita Whip x10 IC
    • No Cheat Merkins x10 IC

    Mosey Lap around Field, then COP #2:

    • Hardywood-Approved Arm Circles:
    • Assume T-plank with Rt arm out for x15 arm circles IC, roll to Six for x15 Chinook Flutter Kicks IC, roll to T-plank with Left arm out for x15 arm circles, roll to Six for x15 IC Chinook Flutter Kicks
    • Repeato x2 more Rounds IC 

    Mosey Lap around Field, then COP #3:

    • Wheelbarrow 4-Corners: 
    • Partner up and alternate wheelbarrows to circumnavigate half the soccer field, stopping to complete the following at each corner:
    • Corner 1 – x25 WWII
    • Corner 2 – x50 B-Dippers (single count)
    • Corner 3 – x75 Monkey Humpers
    • Corner 4 – x100 PLT’s (x50 Each)
    • Plankorama for the SIX

    Mosey Lap around Field, then COP #4:

    • 4×4-icides (width of Field):
    • Suicides with x3 4×4’s each time you hit the baseline (each 4×4 Burpee has x4 Merkins & x4 Mountain Climbers)
    • AlGore for the SIX

    Mosey Lap around Field, then COP #5:

    • Not-So-Lazy Boys:  
    • Sitting, legs straight, arms crossed, alternate leaning back & hold, rotating Right & hold, rotating Left & hold

    Mosey BTTF for COT:

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

    NMS:

    • Today’s crew was an all-star team, rockin a solid DTH suckorama while embracing the challenge of whatever inclement wetness God might provide. WAY TO POST FELLAS!!! Special thanks today to DOUBLEMINT who faithfully kept count through all the Cadence Pain. I appreciate you man! Prayers go out to all the fartsackers who may well experience a day full of woulda-coulda-regret. You can post for a make-up DTH playdate on Thursday at the Forge and Saturday at Dogpile. SYITG!

  • Hardwood in the Deep South

    YHC’s arrival was met with the empty chill of a Timberwolf gloom devoid of life. (YHC’s first Timberwolf experience yielded two other summer tourists who had equal inexperience with the Twolf…so YHC’s expectations had been set low.)  But before loneliness had the chance to settle in, a veritable stream of headlights broke through the gloom, and a dozen hearty SOJ men brought out the 70-degree sunshine to warm the cockles of YHC’s heart. There were in fact so many more men than YHC expected, that the original plan of Cabers AND Bricks was spontaneously adjusted to a Caber-only workout. (YHC will remember to just bring all the bricks next time). With the humor of Cooper taking a massive dump in front of the headlights, the PAX shouldered their cabers and proceeded to get fit:

    The THANG:

    Mosey to the Basketball Court for COP #1:

    • Caber Hops x30 IC (like SSH but with feet alternating steps on caber)
    • DQ’s x10 IC
    • Russian Soldiers holding cabers x15 IC
    • Caber Curls x10 IC
    • Freddie M’s x20 IC
    • WWII x20 IC
    • Hallelujah Flutters x20 IC
    • Wilson’s & Fuddski
    • CDD x15 IC

    Mosey to the Grass Island for COP #2:

    • 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 with arms fully extended
    • x300 Goblet Squats – P1 x25 while P2 holds other end in low squat
    • Plank for the SIX

    Mosey to the Track for COP #3:

    • En route to track, partners shoulder carry caber and complete x5 overhead press every 30 yards
    • x50 Squat Thrust (caber standing on end rocked back and forth between squatting partners)
    • Partners alternate Bearcrawl with Lunges holding caber (x20 yards each)
    • Partners alternate Carioka with Lunges holding caber (x20 yards each)
    • Two Sets of x25 PLT’s each
    • End Curve – Partners alternate Crabwalk with dragging caber backwards
    • Final 75 yard Stretch – Partners alternate x10 Burpees with Lunge walking carrying caber

    Mosey BTTF for COT:

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

    NMS:

    • Misery loves company and the first thing everyone said after seeing the cabers was “where’s Wilson?!” …apparently his foresight is spot on. Great mumble chatter this morning and even some of the men broke out in song while caber carrying! Pretty sure DK was the ringleader on that number. YHC usually has the workout well thought out ahead of time, but without enough bricks, improvisation was required – it’s always a challenge to come up with a smooth workout on the fly – appreciate the PAX rolling with it today, and Doozie’s most excellent suggestion for the closing Burpee tradeoff. SYITG!

  • Groaning for “The Hoedown”

    The Tuckahoe gloom welcomed nine endorphin pimps this morning to the latest DTH sweat-rave. Here’s what sunny and seventy felt like ripping through their veins:

    The THANG:

    Mosey to Shovel Flag for COP #1:

    • Welcome & F3 Disclaimer
    • DQ’s x10 IC
    • Imp.Walkers x10 IC
    • HuRpees (Hand-Release Burpees) x10 IC
    • Crab Cakes x10 IC
    • DTH’s x14? IC (…a few extra provided in absence of PAX counting…)

    Mosey to upper field for COP #2:

    • TRIPLE CHECK:
    • P1 & P2 – PLT’s
    • P3 – runs across field to complete 10 pull-ups, then returns to switch

    Mosey down to Bottom Wall for COP #3:

    • “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
    • Donkey Kick-Offs (Counting up by x5 reps per set with 5 seconds of rest with feet on wall between sets …ascended to x20 DK’s)
    • People’s Chair with variable arms
    • Hip Slappers x10 IC (BTTW with alternating hip slaps, 4ct)
    • People’s Chair with variable arms
    • THE HOEDOWN x10 IC (spontaneous idea for 4-ct routine while sitting, reaching down to slap feet, followed by reaching up to slap wall above head)
    • Chicken Peckers x20 IC

    Mosey to Blacktop for COP #4:

    • BEARMUDA TRIANGLE:
    • Round 1 – x10 Burpees ea corner
    • ABC’s for the SIX
    • Round 2 – x10 BallDippers (2-ct)
    • Lt Dan’s for the SIX
    • Round 3 – x10 WWII’s
    • Dying Quixotes for the SIX
    • Round 4 – x10 Merkins (dealer’s choice)
    • Variable Plankorama (Holding 3”, Pickle Pounders, etc)

    Mosey BTTF:

    • Slow to Fast Freddie M’s x20 IC

    COT:

    • Counterama # 9
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS:

    • Oh man, was the pain train in town today or what!? Hitchhiker’s perpetual groaning during the wallerama was epic. And look, now you Tuckahoe guys have your very own DTH original exercise to repeato with pride…or perhaps that was the first and only time “The Hoedown” will be seen at Hoedown… Thanks for putting in the hard work today gents – makes YHC work all the harder to lead from the front. SYITG!