Author: Dr Tryhard

  • “My Pole is Moving!”

    A full moon lighting the night sky guided YHC to SOT this AM …seems the early Solstice sunrises have passed. But a healthy PAX of 9 masochistic macho men gathered in the gloom to welcome a new day. Here follows our 45 minute routine of ceremonial sun dancing:

    The THANG:

    Mosey to wall for Warmerama:

    • Donkey Kick-Offs:  Start w 5 DK’s followed by 5s feet on wall, then increase by 5 DK’s each round, resting 5s between rounds 
    • Called it quits at 25 DK’s

    Mosey to Field Parking Lot for COP #1:

    • SSH x20 IC
    • DQ’s x10 IC
    • Clock Dans x2 Rounds IC (Rt leg Lunge 1-6 o’clock, Lt leg 7-12, Squat between Lunges for 4-ct)
    • No Cheat M’s x10 IC
    • Dancing Chillcut x20 IC (Elbow Plank w Alternating Leg Lifts IC)
    • Reverse Crunch x20 IC
    • “Six O’s” x10 IC each way (on your six, heels to heaven, corkscrew legs CW then CCW)

    Mosey to Track for COP #2:

    • 4 Corner BLIMP’s – at each “corner” of the track perform the following:  x5 Burpees, x10 Lunges (ea leg), x15 2-ct Imp Walkers, x20 Merkins, x25 Plank Jacks, x30 Squats

    COP #3:

    • Lindsey: Pole Smokers at wooden posts & Dips on guest bleachers, running between locations

    Mosey BTTF:

    • Flutter Kicks x30 IC to run down the clock

    COT:

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

    NMS: 

    • After a few days of fartsacking to recover from Wojo week, YHC was surprised with the gloom that persisted past our 0530 start time. But the warm breeze beat the humidity, and a packed New Market clown car buffed up the numbers, so YHC felt pretty jazzed to Q. Brought out a couple new things as usual – and may I say that YHC’s “Six O’s” is an excellent lower core IC routine. We made it through 4 rotations of the BLIMPS, IC for just the first round then OYO for the other three. MOUSETRAP had YHC cracking up during Pole Smokers with his “My pole is moving” commentary. And special thanks to NANCY LOPEZ for his encouraging words to the PAX during our final minutes. As always, it’s an honor to serve you men. 

  • BFF’s at TrioTeam

    So, what happens when the only other dudes that post are BFF’s? Skip the beatdown and grab a post-holiday breakfast? Hmmm…tempting…but get thee behind me satan!  Nope, you STILL dish out the F1 love. Here’s how DTH served the faithful:

    The THANG:

    Mosey to side of school for Warmerama:

    • Donkey Kick-Offs:  Start w 5 DK’s followed by 5s feet on wall, then increase by 5 DK’s each round, resting 5s between rounds 
    • Called it quits at 20 DK’s

    Mosey to Playground for COP #1:

    • Morning Call:  First man completes 10 pull-ups calling cadence to the pushing PAX who complete 10 matching Merkins. After pull-ups completed, brother-on-bar calls out his F3Name – echoed by the pushing PAX. Repeato for each man. (x30 total)

    Mosey to Blacktop behind BWE for COP #2:

    • Circle up for the following IC:
    • DQ’s 
    • Hairy Rockettes 
    • Clock Dans (Rt leg 1-6, Lt leg 7-12, Squat between Lunges for 4-ct IC)
    • Cherry Pickers
    • CrabCakes
    • Sweat Angels (extrems at 6”)
    • LBC’s

    Mosey to BWE track for COP #3:

    • The Wilt – 2x around the track doing x50 reps at each corner = total 100 each exercise
    • Exercises: Dips, SSH’s, Squats, LBC’s

    Mosey back to blacktop for COP #4:

    • BLIMPS – x5 Burps, x10 Lunges, x15 Imp Walkers, x20 Merkins, x25 Plank Jacks, x30 Squats
    • Mosey to front of bus loop for another BLIMPS round

    Mosey BTTF:

    • Flutter Kicks x30 IC to run down the clock

    COT:

    • Counterama #3
    • Namerama – Hate Hate Hate
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS: 

    • The temptation was real folks. Trading a sweaty beatdown for breakfast with a couple close Bible study bros sounded REAL good in YHC’s head when it was just the three of us standing there at 0530. But, YHC could tell just how much Lumbergh had been missing a solid sweatfest, especially since his M is expecting 2.2 any day now. In fact, with just the three of us, the usually quiet and reserved Lumbergh was as chatty and peppy as a schoolgirl on Spirit Day. Meanwhile, Draper gets credit today for keeping the count for cadence routines. Anyway, time flies when you’re having fun, and DTH experimented on da boyz with Donkey KickOffs, Clock Dans and BLIMPS which all turned out to be equally painful additions to the DTH Exicon. Keep posting fellas! SYITG

  • “Soooo… Single Count?”

    As DTH continues his Summer Q Tour, a holy 7 brothers of the star spangled cloth gathered for their daily dose of flagellation. Here’s how they applied the whip:

    The THANG:

    Mosey to pick-up loop for COP #1:

    • Imperial Squat Walkers x10
    • Hairy Rockettes x10
    • DQ’s x10
    • Chilly Jacks (elbow plankjacks) x10
    • DR.W’s x10

    Mosey to church lot 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 lot
    • Exercises: Dive-Bomber Merkins, Ball Dippers, & WWII’s
    • ABC’s for the SIX

    Mosey back to school blacktop for COP #3:

    • Burp&Groin Pyramid – Add 1 Groiner per Burpee, going up from 1-10
    • Audible to Plank Jacks to for coming back down 9-1
    • Al Gore for the SIX

    Mosey up to the Field for COP #4:

    • Circle up for Captain Thor In-Cadence
    • x1WW2 then x4 AmHam …escalate 2:8, 3:12, 4:16, 5:20… uuuggghhhh
    • Exhausted, PAX skipped to complete 10:40, with the AmHam’s as single count

    Mosey over to the Bars for COP #5:

    • Complete x30 pull-ups & x30 jerkins OYO in whatever order desired

    Mosey back to the field for COP #4.5 to complete the Captain Thor:

    • 6:24, 7:28, 8:32, 9:36
    • “Yes Bodos…single count…”

    Mosey Back to the Flag for Mary:

    • No Cheat Merkins x10 IC
    • Flutters x40 IC to run down the clock

    COT:

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

    NMS: 

    • Good times with the Hoedown crew & guest Poppa Smurf, keeping it real with some fresh DTH Exicon fun… Hairy Rockettes are the inverse of DQ’s – not a bad Ham stretch actually. YHC had planned a neighborhood mosey to Tuckahoe Park for the Dirty MacDeuce, but a brief drive-by revealed no access from nearby Lindsey Court Rd…oh well. Maybe some future runner-loving Q can take their PAX the long way around. But anyway, the DMD, BurpGroin Pyramid, and Escalating Captain Thor’s all proved sufficiently challenging. So, flagellation successful! Make it a GREAT day gentlemen. 

  • “Don’t look at me in my eyes!”

    YHC arrived early only to find the Forge AO already teaming with Summer Tourists and FNG’s. All together 18 veterans and 3 FNG’s paid homage to another glorious sunrise in the best way we know how…

    The THANG:

    Mosey down to 2nd parking lot for COP #1:

    • SSH x20 IC
    • DQ x10 IC
    • Body Builders (8ct Burpee) x10 IC
    • No Cheat Merkins x10 IC
    • DR W x10 IC

    Mosey down to Handicap Rails for COP #2:

    • Partner up, each complete x10 IC of each of the following:
    • Copperhead Squat / Dips
    • Copperhead Curl / Jerkins
    • Copperhead Kneeling ShoulderPress / Cliffhanger Merkins

    Mosey to Grassy Knolls 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
    • Plankorama for the SIX

    Mosey to front of Middle School for COP #4:

    • Indigenous Peoples Curb Crawl: PAX Carousel Plank around island curb, last man completes 3 Burpees then bear crawls around loop to the front …continued until all PAX have completed a set of burpees
    • YHC offered a Lunge modifier for those struggling with prolonged curb crawling

    Mosey to Amphitheater for COP #5:

    • Ascending 4×4’s – Complete x1 rep bottom, box jump to top, complete x2 reps at top, box jump 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 for the SIX

    Mosey Back to Flag:

    • Bear Crawl Ring of Fire (Each man takes a turn to complete x10 Merkins while PAX planks, then between each set all Pax bear crawl head to tail in a circle x10 paces
    • Flutter Kicks x50 IC
    • Freddie M’s x30? IC before times up

    COT:

    • Counterama #18
    • Namerama (x3 FNG’s)
    • Announcerama (see Comments)
    • YHC took us out in Prayer

  • All for One, and One for ALL!

    A band of muscle bound Musketeers formed ranks at Batteau to reign fire upon the false idol of comfort and inject raw F3 values into the veins of a new week. No man was either left behind, nor left where he was once found. 

    The THANG:

    Mosey to the grassy area adjacent Stone House for COP #1, all IC:

    • SSH, Imp.Squat Walkers, DQ’s, Cheery Pickers, Dive Bomber M’s, Heels to Heaven, No Cheat M’s, DR.W’s

    Mosey to Grassy Hills for COP #2:

    • 100’s – The Q calls an exercise, 1st man to complete x100 calls out next exercise, all PAX stop & run to other side, repeat 10x
    • Exercises included – SSH’s, Merkins, 2-ct Mountain Climbers, Alternate 10 Burpees with 20 WWII’s, Flutter Kicks, Hold Elbow Plank 100s, LBC’s, APD’s, 50 Burps + 50 WWII’s, Monkey Humpers
    • T claps to Swirly & Flange for the most “wins”

    Mosey around trail loop to lakeside, performing the following en route:

    • Wall Dips x30 IC
    • Derkins x20 IC
    • Incline M’s x20 IC
    • LBC’s x20 IC 

    COP #4: Ascend the steps to the top:

    • Bearcrawl first flight of steps and as far as possible along incline stretch, then lunge to the top flight of steps
    • Al Gore for the SIX
    • Ascend the top flight performing a merkin on each step
    • Plankorama for the SIX

    Mosey Back to Flag for COT:

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

    NMS: 

    • “Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles. And let us run with perseverance the race marked out for us, fixing our eyes on Jesus, the pioneer and perfecter of Faith. For the joy set before Him He endured the cross, scorning its shame, and sat down at the right hand of the throne of God. Consider Him who endured such opposition from sinners, so that you will not grow weary and lose heart.” (Hebrews‬ ‭12:1-3‬ ‭NIV‬‬)

  • DTH DogWood Caberama

    Another beautiful day resurrected 34 warriors from wasting life & breath in bed. With the sun emerging on the horizon, cool temperatures climbing to an even 70 degrees, Dr TryHard called the PAX forward to partner up and grab a caber from YHC’s truck. 

    The THANG:

    Mosey to COP#1:

    • Partners shoulder-carry cabers, stopping every 20 yards for x3 overhead press, alternating shoulders
    • Circle up in the roadside grass clearing
    • F3 Welcome & Disclaimer
    • 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 x20 IC
    • Caber Bench Press w Partner x10 IC
    • Rapid Alternating Feet on Cabers x20 IC
    • FIND A NEW PARTNER/CABER

    Mosey the long way around to the end of the Lawn for COP #2: 

    • Round 1:  Caber Toss Suicides – spread out & cross the field and back by tossing caber as far as possible (either as a team or individual tosses) running back together to touch baseline between throws 
    • ABC’s for the SIX
    • Round 2:  CaBEAR Crawls – bear crawl across lawn and back pushing caber in front
    • Flutter Kicks for the SIX
    • Round 3: CRABer Walks – crab walk across lawn and back kicking caber along in front
    • SSH for the SIX
    • FIND A NEW PARTNER/CABER

    Mosey to the Amphitheater for COP #3:

    • Spread out along top steps
    • x2 Unbroken Squats each step descending (Caber held overhead the entire time)
    • x2 Caber Curls each step ascending
    • Plankorama for the SIX

    Leaving cabers behind, circle up in the Putting Green for COP #4:

    • Dancing Bears x20 IC
    • Crab Cakes x20 IC
    • Heels to Heaven x20 IC
    • Freddie M’s x20 IC
    • FIND A NEW PARTNER/CABER

    Mosey back around to end of the Lawn 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 – WWII’s

    COP #6:

    • Line up cabers in the direction of the Carillon, PAX alternate plank each side
    • Last caber moved up to front while PAX perform variable exercises (merkins, legs up, hold plank, dips …and pickle pounders attempted but lost momentum due to general hilarity)
    • All cabers moved in back-to-front fashion until PAX reached Carillon-end of the Lawn
    • FIND A NEW PARTNER/CABER

    Mosey Back to the ShovelFlags for COT:

    • Counterama #34
    • Namerama (FNG Kryptonite)
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS:

    • Don’t know about you boys, but my shoulders and arms are FEELIN it today! YHC had conducted an inaugural caberama at The FORGE a few weeks ago, which went quite well, and when a couple large trees recently fell at YHC’s house, it seemed the good Lord was providing more cabers just in time for YHC’s first Dogpile Q. Three cheers for heavy green wood! Go hard or go home, right?! Despite the facade of groans once folks discovered YHC’s truck bed was chock block full of coupon goodness, the PAX embraced the challenge with as much revelry as a bunch of boys given BB guns. As you might expect, there was also a fair amount of wood-related innuendo making mumble chatter merry and bright. Our only FNG for the day was an absolute stud, notably curling a massive beam on his own during the initial COP while Shakedown held LIFO Hardywood’s hand to go back for an extra caber. Welcome Kryptonite! It should be noted that Hardwood made up for his tardiness later by performing caber pickle-pounders with phenomenal zeal. We expect he will be a father of 10 before we know it! As always, it is my absolute pleasure to be a part of this brotherhood, and I am thankful to each of you for your support and good humor in following me today. 

  • NoToll, but NoPain is NoGain

    Mid-seventies and muggy – perfect ingredients for another DTH sweatfest. No cards, no cabers, just pure ground & pound perfection. Fourteen veteran fartsack escapees woke up with a fever, and since DTH forgot his cowbell, the only prescription was more pain! 

    The THANG:

    Partner Up – Partner Carry (alternate as needed) to COP #1 in the Parking Lot:

    • SSH, Imp Walkers, Russian Soldiers, DQ’s, Ball Dippers, Cherry Pickers
    • x15 reps for each exercise, all IC

    Mosey around Field 1 and end up at bleachers for COP #2:

    • Partner up for 11’s 
    • Counting up with Box Jumps
    • Counting down with Bropees
    • Wheelbarrow between sides (much modification was implemented here)
    • ABC’s for the SIX

    Mosey to end of Field 1 for COP #3:

    • Quarter Pounder – Sprint out to complete exercises, then run backwards to beginning
    • 25 yard line – x25 Crowd Pleasers (Merkin + Groiner) 
    • 50 yard line – x50 Heels to Heaven
    • 75 yard line – x75 Crab Cakes
    • End Line – x100 LBC’s (rabbits help the SIX complete LBC’s)

    Mosey Back to Flag for COT:

    • Counterama #14
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS:

    • You know it’s gonna be a good day when your first mosey is Partner Carries. Granted, there were a few heels dragging… “wait no warm up exercises first?!” YHC was impressed with the light mood and cheerful mumble chatter  despite the steady grind of mind over matter…but that’s F3 for you – we thrive under pressure.  Keep posting fellas, and keep EH’ing those Sad Clown neighbors and coworkers who you KNOW are wasting away without quality fitness/fellowship/faith. 

  • Which would you rather – Crab or Bear?

    With the storm clouds parting and standing water up to our eyeballs, nine hardened men of Faith gathered to reap Fellowship from whatever Fitness DTH had in store…

    The THANG:

    Warmerama: 

    • KNOLLERCOASTER (x3 Knolls) – Everest on the way up (Alternating Lunge & Squat), Seal Crawl Across the top (sucked something fierce, so audibled to bear crawl after the first knoll), run to bottom, Complete x10 WWII’s
    • Flutter Kicks for the Six

    Mosey to Amphitheater for IC-COP:

    • SSH x20
    • DQ’s x10
    • Imperial Squat Walkers x10
    • Cherry Pickers x10
    • Freddie M’s x20
    • Big O’s x10 (each direction)
    • Incline Merkins x10
    • Decline Merkins x5 

    Mosey to Soccer Field:

    • Crab VS Bear Soccer, x20min
    • Teams flapjack position with every goal
    • Team that concedes a goal performs x10 Merkins (appeared most PAX completed merkins regardless)
    • Not enough men to justify goalies

    Mosey back to Amphitheater for Triple Check:

    • Pace setter box jumps up & down
    • Other two perform WWII’s & donkey kicks

    Mosey Back to Flag:

    • Wide grip merkins x10 IC & variable protractor pain to run down the clock

    COT:

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

    NMS: 

    • Soggy warm morning to give CraBear soccer a go – The bad guys whooped the good guys 6-2, and YHC would love to blame Long Pole needing to pull an Elvis in the midst of play…but YHC’s team was already up a man. Long Pole returned to the game feeling “much better” and no longer wearing gloves…which apparently served a final and fatal purpose. Good to see a couple new faces to the Forge – Firemen Ed & Offshore. Keep posting gentlemen! 

  • Caber Toss Anyone?

    A dozen of Richmond’s finest lumberjacks assembled at The Forge for an inaugural DTH caberama. With a 70 degree sunrise making mumblechatter merry, the PAX partnered up, collected their cabers from YHC’s truck, and at 05:30 on 05/30 a team of steely-eyed men was seen carrying heavy logs into the distance…

    The THANG:

    Mosey to COP #1: 

    • Partners shoulder carry cabers down to the culdesac, stopping at each light post for x3 overhead press
    • Circle up for SSH x20 IC
    • Incline Merkins on cabers, x10 IC
    • DQ’s x10 IC
    • Derkins with feet on cabers, x20 IC
    • LBC’s x20 IC
    • Rapid Alternating Feet on Cabers x20 IC

    Mosey to COP #2:

    • NEW Partners carry cabers back up Love Hill, stopping at each light post to complete x3 caber curls
    • Triple Check at the grassy knoll:
    • Two men at bottom squat pressing standing caber back and forth, while 3rd man bear crawls up the hill and runs back down

    Mosey to COP #3:

    • NEW Partners shoulder carry cabers around school to soccer field
    • Teams space well out on sideline
    • Caber Toss Suicides: cross the field and back by tossing caber as far as possible (either as a team or individual tosses) running back together to touch baseline between throws 
    • ABC’s for the Six

    Mosey Back to Flag:

    • NEW partner/caber carry back to the ST
    • Stow cabers in YHC’s truck
    • Circle up for hands-up low flutters x30 IC

    COT:

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

    NMS: 

    • Beautiful morning to add a little CSAUP to the Forge routine. YHC has a LOT of oak trees at the house, so there has been a steady accumulation of 5-6 foot logs over the last couple months, with a Caberama in mind for a future Q. Couldn’t have asked for a better group of men to handle my wood… and special kudos to Wojo & Fire Marshal for their Caber Tossing competence. 

  • 14 Years & Counting!

    Six of F3’s finest aqua commandos posted to HeartBreak Ridge for a grueling swim against the current of Richmond humidity and to celebrate YHC’s 14 year wedding anniversary Q. Good thing we brought WaterWings!

    The THANG:

    Mosey to COP #1: (Field)

    • x14 Burpees 8-ct (YHC failed IC)
    • x14 Angle Grinders 4-ct IC
    • x14 DQ’s 4-ct IC
    • x14 Dancing Bears 4-ct IC
    • x14 DR. W’s 8-ct IC 

    Mosey to COP #2: (The Ridge)

    • Find a Life Partner & complete “14’s”:
    • Bottom x14 Squerkins
    • Bernie to Top
    • Top x1 BooYah Merkin
    • Run back to Bottom
    • Bottom x13 Squerkins (Alt position)
    • Bernie to Top
    • Top x2 BooYah Merkins…Etc
    • When done, PLT’s for the Six

    Mosey to COP #3: (Soccer Field)

    • 4 Corners with Escalator: 
    • x14 Merkins, x14 Ball Dippers, x14 WWII’s, x14 Groiners

    Mosey to COP #4: (The Rails)

    • Find a NEW Life Partner…
    • x14 Jerkins each
    • x14 Cliff Hanger Merkins each
    • x14 Dips (legs held) each

    Mosey Back to the Shovel Flag:

    • x3 Burpees 8-ct IC (much improved!)

    COT:

    • Counterama #6
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS: 

    20 years ago, YHC met his high school sweetheart and soulmate. 14 years ago, YHC put a ring on the M two weeks after graduating from VMI. YHC has been a work in progress, and remains eternally grateful and devoted to the M for her patience and strength. By the Grace of God, the man you know today as DTH has been returned to the forge too many times to recall, every time emerging stronger. This Thursday, YHC will Q at the Forge, ready to harden those PAX who see their purpose and strength as designed for Greater things. 

    Kudos to SCRUM for pushing hard through the 14’s this morning, and T claps to my my 2nd Life Partner WOJO for crushing it on the rails – was he a former gymnast or something!? Way to TRY HARD fellas!