Author: Dr Tryhard

  • 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! 

  • Who’s faster…Opi or F.Prince!?

    10 gloom warriors and 1 gloom dog joined DTH for today’s Forge Fiesta. YHC had a couple ideas in mind, but for the first time ever, hadn’t planned today’s routine to the letter – so here’s how we fudged our way into greatness:

    The THANG:

    Mosey to Culdesac for COP #1:

    • x10 In Cadence of each: DQ’s, ImpSquatW’s, CrabCakes, Mtn Climbers, NoCheat Merkins, Starfish Crunches, …and maybe 1 or 2 others

    Mosey to top of handicap rails for COP #2:

    • 10min AMRAP Circuit: Jerkins, Dips, & DonkeyKicks (YHC completed 10 rounds)

    Mosey to base of parking lots for COP #3:

    • TIME for Mount Chaplain: 
    • Run bottom to top, stopping at each of four pavement tiers to complete x10 reps, then Clock of Mary completed at the top (x3 reps with feet at each o’clock = x36 reps total), then run back down completing x10 reps at each tier, with front runner leading Mary waiting for the SIX
    • x3 Rounds completed
    • Round 1: Plank Jacks going up, Clock of WWII’s, Squats coming back down
    • Round 2: Merkins going up, Clock of Heels2Heaven, Groiners coming down
    • Round 3: HDolly’s going up, Clock of AmHam’s, Recover BTTF

    Mosey BTTF:

    • Two minutes of choose-your-own Mary …Doesn’t matter what you choose, but you can’t just sit there!

    COT:

    • Counterama #11 + Pup
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS: 

    • “Opi” (DTH’s 4-legged friend, actual name Cooper) jumped and sprinted around a particularly quiet PAX as we moseyed down to the first COP. YHC called the 10 count reps with today’s date in mind, and simply progressed the routine from upright down to supine. Felt natural. The PAX started to warm into mumble chatter for the 10 minute circuit. Always amazes YHC how many reps of something particularly noxious (like Jerkins) you can get through when it’s broken up with other stuff. The return to Mount Chaplain was a great way to spend a fair chunk of time, and thanks to Wedding Singer and Tobit for some exercise suggestions in the last round. And of course thanks to Fresh Prince who remains our ever present rabbit. There really isn’t any better way we could possibly choose to start the day. YHC extends heartfelt thanks to these brothers for your loyalty and support! 

  • The Four Davids

    The NoToll gloom welcome 18 hungry caterpillars to eat their way through the following series of man-maker-cises:

    The THANG:

    Mosey to the softest grassy area in all the land for COP #1:

    • Welcome & F3 Disclaimer
    • SSH x20 IC
    • DQ’s x10 IC
    • Copperhead Squats x10 IC
    • Imp Walkers x10 IC
    • Dancing Bears x10 IC
    • Leg-Up Merkins x10 IC (x5 each side)
    • Reverse Crunch x10 IC

    Mosey to the end of the Field for COP #2:

    • 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 Mtn Climbers
    • 100 yard line – x100 SSH
    • Await the SIX doing Captain Thors OYO

    Mosey to Bleachers for COP #3:

    • Triple Check: Box Jumps, DTH’s, and the pacer is Fiddler Crab walking 25 yards out and back

    Mosey to BBall Court for COP #4:

    • IronPax Week 1 Routine:  Broad-jump between each court quarter line (same as suicide lines), completing the following at each quarter:
    • x10 Burpees
    • x10 Ball Dippers
    • x10 WWII
    • Bearcrawl back to start
    • x10 Minutes completed with Fresh Prince, renamed Pogo remaining in the lead 

    Mosey BTTF:

    • Low Flutters x20 IC
    • High Flutters x20 IC
    • APD’s x20 IC
    • Freddie M’s x20 IC
    • …maybe another one…?
    • DK led us out with Superman

    COT:

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

    NMS: 

    • Big numbers continue to come out for high quality beatdowns at the best AO in the SOJ. And here was the DTH brain child of the morning: YHC is tired of trying/failing to plant the shovel flag near the parking lot, so carried it to the first COP (no, this is not an Old Glory …though it IS returning soon…) and planted it in the best sod around (ie, Field #1). This inspired a noteworthy comment from ROSIE stating that the parking lot is overused for our first COP when the oh so perfectly soft turf feels just SO good for Mary. Agreed! And so with that gentle hug-o-rear opener, the boys got to work and hammered through a fine sweatfest line-up. The PAX actually seemed to enjoy themselves through the Quarter Pounder and Triple Check (granted Fiddler Crabs suck), but then DTH announced the finisher with an IronPax Week 1 routine – OC shed a couple tears, but we were all greatly entertained by Fresh Prince’s broad jump, at least 8 feet in length, which has earned him (another) nickname Pogo. Good job fellas – proud of you all (especially all four of you Davids). And welcome to Peedee! – whatta great day to get your feet wet. Keep posting brother – the workouts wont get any easier, but before you know it, you’ll have those ripped abs your lady has always wished for. 😉 

  • Stay Thirsty my Friends

    23 eager pupils of the Gloom Grammar School posted in time for the bell to ring and begin another study on self discipline under the tutelage of the Great Teacher (Yahweh). Some of the usual class clowns were present to lighten the mood in spite of their peer DTH attempting to keep order. Here follows the provided assignments for the day:

    The THANG:

    Mosey to Grass Circle for COP #1:

    • Welcome & F3 Disclaimer
    • SmurfJacks x10 IC
    • DQ x10 IC
    • Body Builders (8ct Burpee) x10 IC
    • Hairy Rockettes x10 IC
    • DTH’s x10 IC
    • Wilson’s Stretch
    • Leg-up Merkins x5 IC (each side)

    Mosey to Carillon Field for COP #2:

    • DirtyMacDeuce – Bear crawl the length of the field, stopping at each quarter to complete x12 reps of the following: Carolina Dry Docks, Lt Dan’s, & WWII’s
    • ABC’s for the SIX

    Mosey to Policeman Statue for COP #3:

    • Circle up for Captain Thor IC
    • x1 WW2 then x4 AmHam …escalate 2:8, 3:12, 4:16, 5:20…all the way to 10:40

    Mosey to Fountain Lake for COP #4:

    • Pause mosey twice for the SIX, doing x30 Mtn Climbers & x30 SSH’s
    • Partner Up at the Lake
    • Alternate Partner Carries between lights
    • Each light – x5 Booyah Merkins
    • Audible #1 after 1/3 to perform x3 Burpees at each light
    • Audible #2 after 2/3 to perform x10 LBC’s each light

    Mosey BTTF:

    • Flutters x20 IC …x3 sets
    • APD’s x20 IC
    • Freddie M’s x20 IC
    • Wilsons, Fudds
    • Merkins x10 IC
    • …some other stuff…
    • Tempo Merkins x10 IC
    • Plankercises
    • Close out with SSH’s

    COT:

    • Counterama #23
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS:

    • A fine day to finish the DTH 1 year anniversary week of Q’s, and YHC would like to give a special shout-out to our class clowns – Wilson, Upchuck, Handshake, and Greenbow for their tireless efforts to keep YHC from taking himself (or the workout routines) too seriously. YHC has a weakness to overthink, try to control, or become too easily frustrated with himself or others when things aren’t going according to plan. DTH apologizes. We are all students of the Holy Spirit’s leading and brothers in arms – to grow stronger for one another and anyone else on our path. Stay thirsty my friends!

  • SOJ IronPax Week 4

    There once was a PAX SOJ

    Hailed as best in all RVA

    Making cinder blocks fly

    And the gridiron cry

    Here’s how these studs took the day:

    IronPax Week #4 Routine:

    “Sugar’s Pick Your Poison”

    Complete x3 Rounds of the following for Time:

    • x100 Cumulative Merkins and/or Squats
    • 200 yard coupon carry (length of GridIron & back)
    • x100 Cumulative Coupon Swings and/or BallDippers (1 leg = 1 rep)
    • 200 yard coupon carry (length of GridIron & back)
    • x100 Cumulative Coupon Thrusters and/or TravelingLungeSteps (1 leg = 1 rep)
    • 200 yard coupon carry (length of GridIron & back)

    RESULTS:

    • Dr. Try Hard 31:29
    • Don Draper 33:05
    • Wojo 36:29
    • Double Mint 38:24
    • Mouse Trap 40:15 
    • Loose Goose DNF (on form)
    • Radar DNF

    COT:

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

    NMS:

    • None of the IronPax challenges have been easy, and today was no exception, though the consensus was that today’s finale was a well balanced routine. YHC has really enjoyed the challenges, and grateful to Mousetrap for pulling it together for the SOJ guys. IronPax every Friday has been a great way to close out the end of YHC’s first year! Granted, there’s still the Dogpile Q tomorrow, and then YHC will enter hibernation for the weekend. Thx for your support brothers.

    Try Hard or Die Tryin!

  • How to Enter Nirvana

    The Forge Spa registered eight high roller clients this morning for the usual sauna sweats, full body massage, and bikini waxing. The following top secret order of body positions details the Spa’s methodology for clients to enter Nirvana:

    The THANG:

    Latecomers loop around first parking lot to pick up Posh, then Mosey to grassy area for COP #1:

    • F3 welcome & disclaimer
    • Don Draper’s x10 IC
    • Imperial Squat Walkers x10 IC
    • Dancing Bears x10 IC
    • DTH’s x10 IC

    Mosey to Soccer Field for COP #2:

    • Partner up to wheelbarrow around field, alternating x10 Squerkins each corner (each partner does the derkins part at 2 corners)

    Mosey to Grassy Hill near Amphitheater for COP #3:

    • Clock of Mary: On your SIX with legs pointing uphill (12 o’clock) and complete x3 WWII for every hour on the clock face

    Mosey to Amphitheater for COP #4:

    • Lindsey:
    • Donkey Kicks at bottom on adjacent wall (10–>30)
    • Monkey Humpers at the top (30–>10)
    • Bear crawl up steps
    • Crab Walk down

    Mosey back to field for COP #5:

    • Plank up in a line to complete OverUnders down the length of the soccer field

    Mosey to back to Grassy Hill for COP #6:

    • Clocks of Mary: this time x3 rounds with APD’s, then LBC’s, then Gas Pumps

    Mosey BTTF:

    • x10 Burpees OYO
    • x10 Cherry Pickers IC
    • x10 Burpees OYO
    • x10 Don Quixotes IC
    • x10 Burpees OYO
    • x10 Hairy Rockettes IC
    • x11 Burpees OYO (total of 41 burpees for the 41 Q’s by DTH in his 1st year)

    COT:

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

    NMS: 

    • YHC was happy to welcome a handful of the Forge’s finest to Day 4 of the DTH 1 year Anniversary. The goal was to provide an excellent variety of routines without burning out YHC who needs something left in the tank for Q’ing IronPax #4 tomorrow at TwinTeam. Turns out everyone enjoyed a faster moving set of COP’s, and YHC may have entered Nirvana during the 2nd or 3rd time around the Clock of Mary. Thank you all for your support – it’s an honor to serve you guys! 

  • 365 Days / 172 Posts / 41 Q’s

    Who says we can’t take a little pride in Big Data?! Celebrating a year in F3, 12 veteran brothers joined DTH at WDog to say otherwise! 

    The THANG:

    Mosey to 1st Grass Circle for COP #1:

    • F3 welcome & disclaimer
    • Imperial Squat Walkers x10 IC
    • Don Drapers x10 IC
    • No Cheat Merkins x10 IC
    • DTH’s x10 IC —> Like DR.W’s, but 8-ct order is starting with hallelujah Dolly then Toe Touch (full sit up to reach & touch toes) then back on six for Heels to Heaven …there’s a rhythm I swear! 

    Mosey to 2nd Grass Circle for COP #2:

    • Partner up for an Anniversary DTH Dora
    • Exercises: 41 Burpees, 172 Groiners, 365 American Hammers (2-ct)
    • Timer course: Polar Bear across top of triangle, Run down hill, Bernie up hill
    • LIFO Butterfly joined us near the end

    Mosey to Amphitheater for COP #3:

    • Ascending 4×4’s – Complete x1 rep bottom, bear crawl to top, complete x2 reps at top, run to bottom…continue up to 5 reps. (4×4 = Start standing arms raised, drop to plank, complete x4 merkins, complete x4 2-count Mtn Climbers, jump back up and clap hands overhead)
    • ABC’s at bottom for the SIX

    Mosey BTTF:

    • Pusherama Drill:  Circle up and perform hallelujah high knees, interrupted by each man in turn calling a different Merkin type – with PAX dropping to complete x5 merkins each time – variety included: Dive Bombers, Standard M’s, ChuckN Merkins, Werkins, Diamond Merkins, Shoulder Tap, Carolina Dry Docks, HitchHikers, HandRelease Merkins, etc
    • Close out with 1 min of SSH in cadence

    COT:

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

    NMS: 

    • A little over a year ago, Dr Ted Henderson had a fever, and while he didn’t know it at the time, F3RVA was the only prescription! The good Doctor was reborn on Sept 25 2018 at NoToll for Ollivander’s VQ, and has wholeheartedly embraced his new identity as Dr TryHard. YHC observed and enjoyed participating in F3 for the first few months, but a new fire was beginning to burn inside – a desire to Q workouts, ideas about making t-shirts with our F3 names on the back, and starting up a new AO in Bon Air. But still being the new guy and barely knowing the lingo, YHC assumed a new F3 guy should keep his mouth shut and follow the experienced guys. That all changed when YHC found a copy of “Freed to Lead” sitting out at ET’s, and finished it the same weekend. Wow! Whatta great read. YHC was beginning to understand… F3 is what you make of it! This model also appealed to YHC’s Faith in Jesus Christ, following a similar pattern of a personal choice to be refined by fire, resulting in a hardening of purpose and faith, a strength that ultimately serves your neighbor. After reading “Freed to Lead”, YHC felt immediately authorized to take the initiative with F3. YHC printed and studied copies of the Lexicon and Exicon, memorizing the lingo, highlighting new routines that appeared interesting, and YHC began to Q on a regular basis, eliciting many a raised eyebrow at some of the non-traditional exercises.  The rest is history, Q’ing 41 times of 172 posts, facilitating named F3RVA shirts, starting The Forge, headlocking close to 20 FNG’s into joining our ranks, and finding new avenues for F2 with poker nights. And all of this because of brothers like YOU, who have encouraged, challenged, and followed DTH into the gloom. What a blessing you all are!!! Thank you for giving YHC this identity, these opportunities to lead and serve, to push YHC harder than ever conceivably possible. You have YHC’s undying loyalty and DTH will always be ready to help in your time of need. Just like Jesus said… “Try Hard or Die Tryin!” …or something like that. 🙂

  • DTH&DD 1 Yr Painniversary

    A whopping 22 veteran gloom warriors posted to NoToll this morning to celebrate the 1 year F3-versary of Dr TryHard and Don Draper. Last year, DTH & DD showed up uninvited to Ollivander’s VQ at NoToll without any idea of what to expect…of course SOJ both received them warmly a provided a thorough beatdown rebirth. Now a year later, with gratitude swelling in our hearts, DTH & DD co-Q’d the following:

    The THANG:

    Warmerama: 

    • To celebrate 1 year of DTH & DD partnering up, Partner Carry to the parking lot, switching wherever needed

    Circle up for COP #1 in Parking Lot:

    • DTH & DD provide welcome, F3 disclaimer, and co-Q the following:
    • SSH x20 IC
    • Don Drapers x10 IC —> Like Don Quixotes, but balance on one foot while touching it with opposite hand and kick up the other leg behind, then switch for 4ct …yes, awkward like Draper
    • Plank Jacks x20 IC
    • DTH’s x10 IC —> Like DR.W’s, but 8-ct order is starting with hallelujah Dolly then Toe Touch (full sit up to reach & touch toes) then back on six for Heels to Heaven …yes, complex like DTH

    CREATE 2 TEAMS:

    • Race around the parking lot, completing x10 merkins at each corner, lining up at the end in finishing order. Number off 1,2,1,2,etc. to divide the PAX evenly. 

    Mosey to Field #1 for COP #2:

    • Teams Compete in DORA 1-2-3 
    • Each team subdivides in half, half to start the usual exercises, while the other half TeamCarries across the field and back (TeamCarry = line up with arms over shoulders, every other man holding up their own weight with legs off the ground) …Note, total fail to comply 
    • Exercises called in cadence: 100 merkins, 200 Squats, 300 LBC’s
    • The winning Team Draper enjoyed APD’s while Team DTH completed x10 Burpees

    Mosey back to parking lot for COP #3:

    • Capture the Flag
    • Two teams plank in lines facing one another
    • Caterpillar to ShovelFlag (last man box jumps over planking teammates to the front, repeato until flag reached)
    • Teams TIED …or at least darn close

    Mosey back over to Field for COP #4:

    • Crab Soccer x10min
    • Team Draper pulled out the win 4-3

    Mosey back to Courts for COP #5:

    • Team Suicides
    • Plank on baseline cheering on teammates as they take turns sprinting the suicides

    Circle up for Mary:

    • DTH led a Flutter Kick Circuit
    • Draper led Merkins – Diamond then regular

    COT:

    • Counterama #22
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    Don Draper’s Naked Moleskin: 

    The mumblechatter was heavy, starting with partner carries and continuing in stride through the Dora. But teamwork is teamwork and as the competition began a solemn posture took to the air. Team #2 performed in excellence but Team #1 achieved ultimate victory by implementing a strategy of captains choice counting, creative use of space and overall superior skillmanship. 

    DTH & YHC are tremendously thankful for the brotherhood and accountability this group has provided over the past year. Our attempt of a teamwork-heavy Q was to emphasize the camaraderie we have and the competition each of us brings every morning. It’s a you-vs-you workout but we continually see everyone pushing each other to be better – both in the gloom and in our daily lives. 

    Let’s reach out to those who have been away for a bit and headlock them back to a 70 & sunny workout. And for the consistent blokes who keep pushing daily – thank you for the daily challenge!

  • A$$-whoopin’ welcome for Pistol Pete!

    Ocho hombres assembled in the gloom for a healthy helping of DTH love – here’s how we nearly all spilled merlot…

    The THANG:

    LIFO-Mosey around Parking Lot, picking up PTrap & Conspiracy en route, then circle up for COP #1 at the Flag: 

    • SSH x20 IC
    • DQ x10 IC
    • LBC’s x20 IC
    • Body Builders (8ct Burpee) x10 IC
    • Crab cakes x20 IC
    • No Cheat Merkins x10 IC
    • Mtn Climbers x20 IC
    • DR W x10 IC

    Mosey around track to Pull-Up bars for COP #2: 

    • Follow the Leader Moseycises around track – Shuffle In, Shuffle Out, Butt Kickers, High Knees, Caraoke In, Caraoke Out, Ball Headers 
    • Morning Call: Each man in turn declares his F3 name & performs x5 Pull-ups calling cadence to the pushing pax who complete x5 merkins IC. (x40 total)

    Mosey to the hardtop wall for COP#3:

    • Wall sits for the SIX
    • “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)
    • Wall Sit cool down
    • Hip Slappers x10 IC (BTTW with alternating hip slaps, 4ct)
    • Wall Sit cool down

    Mosey to the Field for COP #4:

    • 4Corners + Escalator: x10 Burpees, x20 WWII, x30 Merkins, x40 Am Hammers (2-ct) 
    • ABC’s for the SIX

    Mosey to Rails for COP #5:

    • Partner up for x3 rounds of:
    • Jerkins x10 ea
    • Cliff Hanger Merkins x10ea
    • Dips x10ea

    Mosey BTTF:

    • Flutters x20 IC
    • APD’s x20 IC

    COT:

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

    Naked Moleskin: 

    • Always a pleasure to run the gauntlet of HBR’s considerable acreage, and YHC had already assembled a fairly high-intensity routine before Handshake reached out to request an especially challenging beatdown for his FNG friend Pete Schrock, who’s a fitness warrior in his own right, and who Handshake has been head-locking to post for north of 6 months. Pete’s got a pretty wild story so if you have the chance, ask him about it. Needless to say, the gloom was ripe this morning for hardening our minds and bodies, and eight is a great number for keeping everyone together. It doesn’t happen often, but YHC definitely felt the wave of merlot nausea as we COT’d. Thank you brothers for affording me the opportunity to lead – it was an honor. SYITG!

  • The Fab Forge Five

    Another gloomy Forge morning welcomed 5 vets to test their strength – in a you versus you world, here’s how we won:

    The THANG:

    Mosey to COP #1:

    • x5 Merkins at each light running down to the culdesac
    • F3 Welcome & Disclaimer
    • DQ’s x10 IC
    • Imp Squat Walkers x10 IC
    • Crab Cakes x10 IC
    • Mtn Climbers x10 IC
    • LBC’s x20 IC
    • Freddie M’s x20 IC
    • Flutters x20 IC

    Mosey to Parallel Bars for COP #2:

    • x3 Burpees every light en route
    • Bearcrawl 75yards up ramp
    • Modified Cindy – complete AMRAP in 10 minutes of the following: x5 Jerkins, x10 WWII, x15 Ball Dippers

    Mosey to Amphitheater for COP #3:

    • Traverse each of 4 steps, alternating the following two routines each step:
    • Dip walking – x3 dips every 5 paces
    • Derkin walking – x3 derkins every 5 paces
    • *Some PAX chose to modify as needed with with Plank walking along step + Incline Merkins
    • Close out with Big-O’s x10 ea way

    Mosey BTTF for COP #4:

    • Hands of Time (circle up close, on six w heads to center, legs at 90 degrees, then go around the circle sequentially dropping legs to 6”, then back up on next round, etc) …About 10 rounds completed in fine fashion!
    • Merkin ROF
    • SSH’s to close out time

    COT:

    • Counterama #5
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS: 

    • Lower numbers than usual due to new school year obligations and some injuries…but what a fine time we few enjoyed today. With such small numbers and high quality of manliness, YHC briefly considered taking back on the Merkin challenge… but already had other plans. We’ll cross that 860 board bridge another day. Keep headlocking your friends, coworkers and neighbors!