Author: Dr Tryhard

  • Feeding Chestosaurus Rex

    A devoted 13 Jurassic game wardens posted in the NoToll gloom to wrangle the voracious merkin-hungry beast. Here’s how we served breakfast to Chestosaurus Rex!

    The THANG:

    Warmerama on the Bball Courts:

    • Merkincides – x5 Merkins at each line, x5 rounds completed
    • (Total x100 Merkins)

    Mosey to the lush turf for COP #1:

    • Shovel Flag Planted
    • Welcome & F3 Disclaimer
    • DQ’s x10 IC
    • x20 Merkins OYO
    • Hairy Rockettes x10 IC
    • x20 Merkins OYO
    • Arm Circles x40 IC
    • x20 Merkins OYO
    • Copperhead Squats x10 IC
    • x20 Merkins OYO
    • DTH’s x10 IC
    • x20 Merkins OYO
    • (Another x100 Merkins = x200 Total)

    Mosey to Bleachers for COP #2:

    • Partner up for Dora 1-2-3
    • x100 Box Jumps
    • x200 Incline Merkins
    • x300 Flutter Kicks (2-count)
    • Moving partner runs across field and back to switch out 
    • (Add ~100 M each = x300 Total)

    Mosey to Wooden Posts for COP #3:

    • Triple Check
    • P1: Pole Smokers
    • P2: Lt Dans
    • P3: Drop and complete x10 Merkins, sprint to the other side of parking lot, drop for x10 Merkins, sprint back to switch positions
    • (Add x60 Merkins = x360 Total)

    Mosey BTTF:

    • x10 Merkins OYO
    • LBC’s x10 IC
    • x10 Merkins OYO
    • APD’s x10 IC
    • x10 Merkins OYO
    • Sweat Angels x10 IC
    • x10 Merkins OYO
    • Am.Ham’s x20 IC
    • (A final x40 Merkins = x400 Total)

    COT:

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

    NMS: 

    • The rain held off for the faithful this morning, and whatever merkin goals have been set were met for the day. Thanks be to God!

  • The DTH Chest-Expansion Program

    A fine foursome along with DTH’s dog Cooper (F3 “Opi”) came out in the crisp cold darkness to knock out a bunch if merkins along with other stuff – as follows:

    The THANG:

    Mosey to Culdesac for COP #1:

    • x10 Merkins at each light pole going down (x140 total)
    • Welcome & F3 Disclaimer
    • DQ’s x10 IC
    • Hairy Rockettes x10 IC
    • Body Builders x10 IC
    • Mtn Climbers x10 IC
    • Freddie M’s x10 IC
    • DTH’s x10 IC

    Mosey back up to top for COP #2:

    • x10 Carolina Drydocks at each light pole going up (x140 total)
    • Assemble at end of grassy knolls
    • Fiddler Crab (feet downhill) across length of Grassy Knolls’ side slope, stopping at every 20 yards to complete x10 Incline Merkins (x6 stops = x60 Inc.M’s total)
    • *AUDIBLE to alternate the movement portions & rotate between Fiddler Crab, Moving Lunge, and Fiddler Bear Crawl

    Mosey to Soccer Field 1 for COP #3:

    • 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 Am.Ham’s (2-ct)
    • 100 yard line – x100 Calf Raises

    Mosey to Amphitheater for COP #4:

    • Partner up for Dora
    • x100 Merkins
    • x200 WWII’s
    • x300 Monkey LBC’s
    • Moving partner completes x5 Incline Merkins on each of 7 steps going up then runs around top to return via side stairwell (YHC went around 3x = x105 Incline M’s total)
    • *OUT OF TIME ON LBC’s —> BTTF

    COT:

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

    NMS: 

    • Solid ~530 Merkins incorporated into this morning’s routine (total depends on how many an individual completed during Dora. Today’s merkin emphasis serves the ongoing November Merkin challenge while also prepping the Forge for taking back the Most Merkins Banner later this month. Enjoyed the small crew today and of course Cooper loves running with the guys…even if that sometimes means enthusiastically tripping them up. Keep posting fellas!

  • NoToll AND NoShoes!

    NoToll was honored this morning with a 21 gun salute as the F3 banner was raised declaring “Come One, Come All, No Shoes required…” Here’s how we fired off:

    The THANG:

    Mosey to Field for COP #1:

    • Welcome & F3 Disclaimer
    • Smurf Jacks x20 IC
    • DonQ’s x10 IC
    • Hydraulic Squats x10 IC
    • Hairy Rockettes x10 IC
    • Hydraulic Planks x10 IC
    • Slow FreddieM’s x10 IC
    • DR.W’s x10 IC

    Line up at side of Field for COP #2:

    • Merkin/DryDock Ladder (20M, Sprint across field, 19CDD, sprint back, 18M, Sprint across, 17CDD, etc-ouch-etc)
    • ABC’s for the SIX

    Indian Run around Back Fields to Pavilion for COP #3:

    • Walls of Jericho – run x7 laps around the Pavilion, completing x7 burpees after each lap, then give a Victory yell at the end
    • ROSIE led Plankorama for the SIX

    Remain at Pavilion for COP #4:

    • PARTNER UP to complete x3 sets of each exercise – x20 Reps each partner
    • Hail Mary’s – P1 Dips on Bench w Feet on back of planking P2
    • Boxing Cockroaches
    • Partner Plank Curls

    Mosey BTTF for COT:

    • Counterama #21
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS:

    • Even before the clock struck 0530 the morning began in great humor with Don Draper showing up in Adidas slides, trying to bow out of the workout, but then choosing to man up and join us anyway. RESPECT! Excellent numbers continue to show for NoToll, and the PAX was hungry today for something challenging – seems the Merkin Ladder satisfied that need, only then to be followed by more Burpees than any of us wanted to do, and partner workouts which (per DK) required soft hands… :-0 …overall GREAT WORK today gents – it’s an honor as always to serve up a good time. 

  • Decked Out!

    The bright lights of Huguenot HS welcomed seven F3 soldiers for DTH’s return to the Q sheet. But since YHC has had zero time to prepare anything since returning from Guatemala, the Q was passed to the F3 Deck…

    The THANG:

    Mosey to front of HS for brief Warmerama:

    • SSH x50 IC
    • Cherry Pickers x10 IC
    • Imp.Walkers x10 IC
    • DonQ’s x10 IC

    1st Deck Set:

    • Smurf Jacks x25 IC
    • Flutters x100 OYO
    • Bear Crawl around loop
    • Monkey Humpers x25 IC
    • Arm Circles x100 IC (variegated)

    Mosey to front of Middle School for 2nd Deck Set:

    • Derkins x10 IC
    • CDD x10 IC
    • Lunge Walk around Loop
    • LBC’s x10 IC
    • High Slow Flutters x10 IC

    Mosey to back Road for 3rd Deck Set:

    • Incline M x10 IC
    • Sprint 200 Yards
    • Merkins x25 OYO
    • Ball Dippers x10 IC
    • High Knees x10 IC

    Mosey to Amphitheater for 4th Deck Set:

    • Freddie M’s x25 IC
    • Copperhead Sq’s x10 IC
    • Shoulder Tap x25 IC
    • Chuck N’s x10 IC
    • Karaoke twice around loop

    Mosey to bus loop between schools for 5th Deck Set:

    • Am Hammers x25 IC
    • Bernie around Loop
    • Heels to Heaven x10 IC
    • WWII x10 IC
    • Plank Jacks x25 IC

    Mosey BTTF:

    • Last card flipped = Low Plank 60sec
    • Plankorama with 10sec sets of Low Plank

    COT:

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

    NMS: 

    • We’re all in agreement – the Deck consistently produces a really solid workout with great variety and does a great job keep everyone together. We’re nominating the F3 Deck as Q-of-the-year! Keep headlocking and posting fellas! SYITG

  • 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!