Author: Dr Tryhard

  • 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!

  • Return of the White Stallion

    Eight veteran warriors of the gloom chose the narrow path once again this morning, posting to Mary for the sure glory of a DTH beatdown. With grim and knowing smiles, the PAX paired up and accepted oaken cabers from their Q. What follows is how these brave men squashed the Temptation of the Flesh:

    The THANG:

    Mosey to Grassy Area for COP #1:

    • Welcome & F3 Disclaimer
    • Caber Hops x20 IC (like SSH but with feet alternating steps on caber)
    • DQ’s x10 IC
    • Incline M on Caber x10 IC

    Mosey to the BlackTop 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
    • Stretch out with a few Opus reps

    Shoulder cabers and mosey over to Field for COP #3:

    • CABEAST: (x6 Reps at each x6 stops)
    • Round 1 – Overhead Press, Alt Shoulder
    • Round 2 – Caber Curls
    • Round 3 – Unbroken Squats
    • Round 4 – Little Baby Caber Crunches
    • Round 5 – Caber Squat Thrusts 
    • Round 6 – CaBURPS – incline merkin on Caber at bottom, caber press over head at top (only 3/6 stops completed due to time)

    Mosey BTTF for COT:

    • Rosalita Whip x10 IC
    • Counterama # 8
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS:

    • Holy Quadsmokoley! YHC’s legs feel like rubber. Today we celebrated the return of YHC’s caber-carrier, a white Silverado that came second hand to YHC with the nickname “White Stallion”. Of course Splinter was offended that any OTHER machine could possibly bear that name. Yes Splinter, you are a stud. Way to work today fellas – keep chasing that dream! 

  • The New and Improved DTH ShakeWeight Rain Dance

    The THANG:

    The NoToll gloom welcomed 15 feather-clad indigenous Richmond natives to a Rainmaking Pow Wow. The clock struck 0530 and YHC directed the PAX to each collect two Mother Earth shakeweights (bricks) from the DTH mobile. Here’s how those finely feathered gloom warriors danced a downpour into existence:

    Mosey to the parking lot for COP #1:

    • Welcome & F3 Disclaimer
    • Bricks in each hand for the following:
    • Don Brickotes x10 IC
    • Russian Brick Soldiers x10 IC
    • Brick Herpees x10 IC
    • LBC + Bricks on Chest x10 IC
    • Flutters + Hallelujah Bricks x10 IC

    Mosey to Field #1 for COP #2:

    • Four Corners with Shakeweights in Hand:
    • x10 Burpees
    • x20 WWII
    • x30 Squats + Overhead Presses
    • x40 AmHammers

    Line up for COP #3:

    • TWIN TOWER OF TRUST:
    • Two lines of facing PAX holding bricks out at eye level between
    • Last man bear crawls under the brick archway to the front, with each man at the back following suit
    • PAX Traverse Field in this manner

    COP #4 = REVERSO FOUR CORNERS!

    Mosey back to Parking Lot for COP #5:

    • Partner Up:
    • P1 starts Polar Bearing with Bricks in hand around Lot while P2 runs ahead around lot carrying their own pair of Mother Earth Shakeweights
    • Upon reaching partner, switch, and continue alternating until Polar Bears have circumnavigated the Lot
    • Front runners go back for the SIX with Lunging to final corner
    • RAIN DANCE SUCCESS!!! …Commence Downpour…

    Mosey BTTF for MARY:

    • Brick-Gripping Arm Circles IC, x5 Small Ea Way, x5 Large Ea Way 
    • Dying Brickotes x10 IC
    • Imperial Squat Walkers, Hallelujah Bricks Overhead, x10 IC
    • Brick Merkins x10 IC

    COT:

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

    NMS:

    • Now THAT was fun! YHC’s great white Silverado is getting some TLC in the shop (hence a scarcity on Caber fun recently), but the M’s 4-Runner worked just fine for hauling 4 score Mother Earth Shakeweights! Where’s Hardywood when you need him?! I was all ready to do provocative Shakeweight Dance for him… Favorite moment of the morning is catching Draper in the act of using his manhood to hold the bricks during a little AlGore-Brick-orama. “His penis has arms!” …?… Next time YHC is gonna have to come up with a “Aint got no thumbs” exercise (same idea as Lt Dans), since holding bricks for 45min apparently is a major thumb muscle burn. Thx to Doozie for being YHC’s timekeeper for the AM. Appreciate all you guys coming out in the warm rain to join me in this madness we live so much. SYITG!

  • Blueberry Breakfast for Noobs

    The THANG:

    Two vets and two noobs posted to Dirt Church this morning…but an hour earlier than the usual PAX “winter schedule” which apparently starts at 9… no problem, with an inexperienced DTH and an FNG to boot, an “easier” route was chosen. 

    Brief COP #1 in the Parking Lot:

    • Welcome & F3 Disclaimer
    • Don Quixotes x10 IC (Wilson-speed, as requested by our Whore Daddy Flange)

    Mount up and ride to COP #2:

    • Warmerama with Gateway 1

    Mosey of to COP #3 

    • Blueberry Hill – Down & Up
    • Total of 5 miles
    • Green level Difficulty

    Extra time = extra laps on the Gateway, ensuring all obstacles attempted and overcome

    BTTF (Parking Lot) for COT:

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

    NMS:

    • YHC volunteered to write up the Backblast to cap off our Corporate Challenge week. Draper admirably led the charge this morning, not only bringing an awesome FNG (Hospital name Chris Buckley), but also popping DTH’s F3-Mtn-Bike cherry. YHC will be back! YHC also thanks Flange for the use of his spare bike (and the carpool to & from – great times catching up bro!), and thanks to DD for lending a helmet. Today’s FNG has been a headlock project of Draper’s for a while now, but the man REALLY enjoyed this morning’s F1/F2 so looks like we’ll be seeing more of him. His nickname is derived from his hobby of building & racing Lemon cars. Thanks again for leading us Draper – great Q bro!