Author: Dr Tryhard

  • 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! 
  • 2nd F3RVA Poker Night

    2nd F3RVA Poker Night

    Come out to play Texas Holdem with DTH and da boyz!

    • 9/7/19 – dealing starts at 8pm
    • $10 Buy-In …with a $10 re-buy option (so bring $20)
    • Bring a 6-pack (or other beverage) & snack to share around
    • Text DTH at 540-460-1003 to confirm you’re coming

  • BOOTCAMP VETERANS

    Two cold steel military men and three VMI-hardened gloom warriors posted to The Creek for YHC’s last leg of the DTH-Summer-Q-Tour. This small AO’s well lit parking lot and accompanying cool temps seemed a perfect match for a high intensity bootcamp beatdown…so YHC unleashed the F3 Deck.

    The THANG:

    Warmerama:

    • Mosey around the Church
    • DQ’s, Hairy Rockettes, Big Arm Circles both ways, Cherry Pickers

    5 Card Round #1:

    • Merkins x10 IC
    • WWII x10 IC
    • Heels 2 Heaven x10 IC
    • Ball Dippers x10 IC
    • Freddie M’s x25 IC
    • MOSEY PARKING LOT LOOP

    5 Card Round #2:

    • Merkins x25 OYO
    • Bear Crawl across lot & back
    • Lunge accross lot & back
    • LBC’s x10 IC
    • SSH x100 OYO
    • MOSEY PARKING LOT LOOP

    5 Card Round #3:

    • Oblique Crunch x15 IC both sides
    • Werkins x10 IC
    • Rosalita x10 IC
    • Diamond M x25 OYO
    • JOKER: “Leave no man behind, but leave no man where you find him.” Line up side by side with middle man and two outside men supporting weight of 2nd and 4th man. Walk across the lot, switch places and walk back. 
    • MOSEY PARKING LOT LOOP

    5 Card Round #4:

    • Smurf Jack x25 OYO
    • High Knees x10 IC
    • Derkins x10 IC
    • LIGHTS GO OUT…uh, OK…
    • Karaoke across lot & back
    • Shoulder Taps x25 IC
    • MOSEY AROUND LOT TO SET UP CARDS UNDER THE ONLY STREET LIGHT STILL ON…

    5 Card Round #5:

    • Sprint AYG around the church
    • Backward Lunge across lot & back
    • Ranger Merkin x10 IC
    • Plank Jack x25 IC
    • Monkey Humper x10 IC
    • MOSEY PARKING LOT LOOP

    5 Card Round #6:

    • Copperhead Squats x10 IC
    • Chuck Norris M’s x10 IC
    • Incline M’s x10 IC
    • Plank 90sec hold
    • Squats x25 IC
    • MOSEY PARKING LOT LOOP

    5 Card Round #7:

    • Monkey Humper x25 OYO
    • HRM’s x10 IC
    • Mtn Climber x25 IC
    • Standing Lunge x10 IC
    • Flutter Kicks (2-ct) x100 OYO
    • JOKER: “The Jester is the temptation of the flesh that hinders Acceleration”. Each man shared a Jester in his life. 
    • MOSEY BTTF

    COT:

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

    NMS: 

    • YHC really enjoyed sharing this morning’s F3 deck beatdown with brothers who’ve all had some legit bootcamp history. We moved fast, cadence was counted with gusto, and those 45 minutes just flew by. YHC was confused a couple times with Rounders and Kryptonite counting in the teens with “…one-and-five…one-and-six…” which sounds a whole lot like “…25…26” …but we got it sorted out in the end. Yes, Corned Beef had his undies in a bunch about counting beyond ten. When 0600 rolled around and the lights cut out, YHC could barely make out what the next cards said – the Gloom is STRONG these days! YHC modified the summer tour with a self-challenge to Q every F3RVA morning bootcamp. It’s been great to get acquainted with all the other AO’s out there, and the modified challenge kept YHC’s IT band from a sure and certain death had YHC attempted to join the running groups. Appreciate ya’ll posting to follow YHC today – keep battling those Jesters and headlocking your neighbors to post. As Flatline always says – only those who post understand!

  • Twas a LIFO kind of Morning

    BreakFast Club – Some PAX* gathered in the Gloom and ran from ET’s to Dogpile…that is all…

    DogPile’s THANG:

    Some other PAX joined us at the DTH Shovel Flag, and when the time was right we all moseyed down to the Amphitheater for some COP love:

    • SSH x50 IC
    • DQ’s x10 IC
    • Hydraulic Squats x10 IC
    • Incline Merkins x10 IC
    • Dips x10 IC
    • Derkins x10 IC
    • LBC’s x20 IC

    Mosey to Carillon Field for COP #2:

    • Four Corners Escalator: 
    • x10 Lt Dans
    • Add x20 Am Hammers (2-ct)
    • Add x30 Plank Jacks
    • Add x40 WWII
    • Reverso 
    • Hardywood won a Matchbox Car
    • Awaiting the SIX, we completed x40 Freddie M’s IC followed by x40 Flutter Kicks

    Mosey to Ramped Access Road for COP #3:

    • Triple Check:
    • P1 (timer) Bernies to top, runs down
    • P2 on Six for PLT’s
    • P3 throwing P2 legs

    Ran out of time for Burpee Lake partner carries…oh well…BTTF…

    • Variable Protractor Pain
    • Flutter Kicks
    • Diver Bomber Merkins IC
    • Diamond Merkins IC
    • Boat Hold + Jmaes Bonds
    • Werkins IC
    • Heels to Heaven

    COT:

    • Counterama …at least #24 at some point
    • Namerama (nobody new)
    • Announcerama (see Comments)
    • YHC took us out in Prayer
    • PuppyPile took off like a pack of rats

    BC Boyz Moseyed back to ET’s

    NMS: 

    • Welp, that was different. One dude showing up early with no shoes (DoubleMint), another dude showing up late for the COP (Deuce), one guy breaking the seal in a brand new portapotty instead of participating in the first half of four corners (Handshake), other guys remaining in or going back for an ever trailing SIX, and at least a few guys bouncing to either pick up 2.0’s or go to work…and of course Wilson just standing around half the workout jawing with whoever will listen. The workout was otherwise pretty decent – fitting in some solid mary here and there – but YHC was a little disappointed we ran out of time – partner carries with booyah merkins around the lake woulda been just a boatload of fun… Also, YHC wanted to give the Most Merkins battle streamer to Swirly or Hardywood but neither of these men have functional flags to bear such an honor…so the tassels will be hanging from Swirly rearview mirror for the time being. YHC’s chronic IT Band pain of course flared up towards the end, but there’s nothing like the camaraderie of the PAX to carry a man past the pain. Love you guys.  

  • Pain is merely Weakness leaving the Body!

    A dozen sweat warriors and one FNG showed up to be Forged anew. Here’s how the 13 got lucky…

    The THANG:

    Slaughter Start:

    • Bearpees x50 yards (x1 Burpee every x5 bearcrawl paces)
    • SSH for the SIX

    Mosey down to culdesac for COP #1:

    • DQ x10 IC
    • Body Builders (8ct Burpee) x10 IC
    • Dancing Rockettes x10 IC
    • Copperhead Squats x10 IC
    • DR W x10 IC
    • Wilson’s Stretch
    • Merkins x5 IC
    • Carolina DD x5 IC
    • Dancing Bears x10 IC

    Mosey back up to the Handicap Rails for COP #2:

    • Partner up, each complete x10 of the following while partner holding legs either does squats or curls for each rep:
    • #1 Jerkins
    • #2 Cliffhanger Merkins
    • #3 Dips
    • Then x20 each Dying Boxing C’s
    • Then repeato the Rail sets

    Mosey to Amphitheater for COP #3:

    • 4×4 Descending Ladder:
    • Complete x5 rep bottom, box jump to top, complete x5 reps at top, box jump to bottom…repeato down to 1 rep.
    • Plankorama for the SIX

    Mosey BTTF:

    • Variable Mary – Protractor Pain, Freddie M’s, APD’s, LBC’s

    COT:

    • Counterama #13
    • Namerama (FNG “Nails”)
    • Announcerama (see Comments)
    • “Nails” took us out in Prayer

    NMS: 

    • Comparatively cool morning after recent weeks stifling humidity. Mumble chatter ended quickly with the Bearpee Slaughter Start. Continued the burpee theme with Body Builders in the first COP and 4×4’s at the Amphitheater — DTH was feelin wiped at the end. Mr Roper was noted to comment his ears were sweating. Long Pole brought his father out, FNG “Nails”, so named since his nickname at the Fire department is the Hammer. WELCOME NAILS!!! As always, YHC is honored to lead and serve you men – keep headlocking new guys and trying out new AO’s! 

  • Equal Opportunity DTH Caberama

    Arriving early to scout the AO, YHC found a construction site where the sand volleyball court used to be… so YHC took a jaunt around the AO to scout new COP points. Just about that time, Tater pulled up, and was noted to spend a few minutes in deep contemplation swinging on the playground swing set. There is something wonderful and mysterious about a full grown man enjoying a swing set all by himself. There were just four gloom warriors to take on the day, but as the watch ticked over 7am, the Jville clown car came in hot with another 4 studs – so an even 8 paired up and (much to their surprise) collected their cabers from YHC’s truck. 

    The THANG:

    Mosey to Gridiron for COP#1:

    • Partners shoulder-carry cabers, stopping every 20 yards circumnavigating the field for x3 overhead press, alternating shoulders
    • Circle up for SSH x20 IC
    • Standing Caber Squat Press with Partner x20 OYO
    • DQ’s x10 IC
    • Caber Curls w Partner x10 IC
    • Little Baby Caber Crunches w Partner x10 IC
    • Caber Bench Press w Partner x10 IC
    • Rapid Alternating Feet on Cabers x20 IC
    • Find a new partner/caber

    Mosey to Field within the Track for COP #2: 

    • Round 1:  Caber Toss Suicides – spread out & cross a 30 yard space and back by tossing caber as far as possible (either as a team or individual tosses) running back together to touch baseline between throws 
    • Plankorama on Cabers for the SIX
    • Round 2:  CaBEAR Crawls – bear crawl across 20 yard space and back pushing caber in front
    • WWII’s for the SIX
    • Round 3: CRABer Walks – crab walk across 20 yard space and back kicking caber along in front
    • SSH for the SIX
    • Find a new partner/caber

    Mosey to the Further Parking Lot for COP #3:

    • x2 Unbroken Squats each parking space across the lot (Caber held overhead the entire time) – total of 18 parking spaces
    • x2 Caber Curls x18 spaces returning
    • ABC’s for the SIX

    Return to Track area for COP #4:

    • Circle up for Crab Cakes x20 IC
    • Derkins with feet on cabers, x20 OYO
    • Dancing Bears x20 IC
    • Incline Merkins on cabers, x10 OYO
    • LBC’s x20 IC
    • Find a new partner/caber

    Mosey up to the roadside grass for COP #5:

    • Triple Check
    • Partner 1 (Timer) performs WMD Crawl: BearCrawl x10 steps w hands spaced wide, perform x10 Werkins, then x10 normal BC steps followed by x10 standard Merkins, then x10 narrow BC steps followed by x10 Diamond Merkins
    • Partner 2 – Post Hole Diggers (squat to lift standing caber high overhead then slam it down into the ground)
    • Partner 3 – Monkey Humpers for the drivers passing by

    Mosey Back to Flag:

    • Stow cabers in YHC’s truck
    • Circle up for MARY: APD’s, Flutters, Heels to Heaven, times up!

    COT:

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

    NMS: 

    • YHC has been looking for the right time to deliver another Caber Q, and it only seemed right that our GridIron friends who did not have the pleasure of YHC’s Dogpile Caberama, have equal opportunity to test their strength. The routine was nearly identical to the Dogpile Caberama, and the GridIron boys (many of Respectful years) did an excellent job throwing around the Cabers. This was the 3rd Q for DTH this week, and the Qenergy was really slacking by the time WMD’s came around – many thanks to White Deer for the encouragement to push on! After our Namerama, with YHC’s encouragement to get an F3RVA shirt, it became clear that we needed to rename Touchma (Birch Cox) so his new F3RVA T-shirt wouldn’t incite a CPS case. This brother works at James River Equipment, a John Deere dealer with the buck logo, so “BAMBI” it is! As of writing this backblast it appears we have reached the necessary 12 shirt orders – thank you all for your help!!! 

  • Blast from the Past!

    YHC rolled up, parked in the wrong lot, walked over to the guys, and Mudface kindly pointed YHC to where the ST is planted. A total of ten gloom warriors formed up to follow DTH into battle – here’s how we won the day:

    The THANG:

    Mosey to school wall for Warmerama:

    • Donkey Kick-Offs: Sets of 5 DK’s followed by 5s feet on wall – went about 6 rounds

    Mosey to asphalt for COP #1:

    • SSH x20 IC
    • Imperial Squat Walkers x10 IC
    • DQ’s x10 IC
    • Hairy Rockettes x10 IC
    • No Cheat M’s x10 IC
    • Sweat Angels x20 IC

    Mosey to Field for COP #2:

    • DirtyMacDeuce – x4 Sets separated by crossing the space, each set with x3 exercises (chest, legs, core), x12 reps for each exercise
    • Bear crawl to cross 30 yards
    • Exercises: Merkins, Ball Dippers, & WWII’s
    • ABC’s for the SIX

    Mosey a lap around the track to the Playground for COP #3:

    • Partner up for a Ladder: P1 sets pace with descending Pullups while P2 Donkey Kicks on Swings – each partner descends from 7 pullups to 1.
    • Dips for the SIX

    Mosey to field for COP #4:

    • Circle up for Captain Thor In-Cadence
    • x1WW2 then x4 AmHam …escalate 2:8, 3:12, 4:16, 5:20…all the way to 10:40!!!

    Mosey back around track then BTTF:

    • PCMB’s (Prison Cell Merkin Burpees – Burpee with Merkin, followed by Rt knee to Rt elbow, Merkin, Lt knee to Lt elbow, Merkin, recover jump up) …YHC completed x6 then audibled because these suck
    • Flutter Kicks x30 IC
    • APD’s x15 IC

    COT:

    • Counterama #10
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS:

    • Holy blast from the past Batman! Turns out Trout and I grew up together in Lexington VA and YHC hadn’t set eyes on the man in almost 20 years – but how can you forget that handsome mug! He was also ahead of YHC at VMI. Small world! Glad to have you in F3RVA brother. Solid work from all the men and Chewie today. Glad you appreciated a few fresh exercises in the mix. Always entertaining to have Emoji in the peanut gallery. Thanks to Opus for your hard work partnering up today. Keep headlocking gents!