Author: Dr Tryhard

  • Novelty is the Spice of Life

    Twas darkness and eerie silence that welcomed a handful of veteran gloom gladiators at WDog this AM. Little did they know that their Q was confined for many hours the day prior awaiting Jury Duty with only the F3 Exicon to keep him company… Here’s how DTH delivered bright novelty into an otherwise gloomy and mundane morning:

    The THANG:

    Mosey to COP #1:

    • SmurfJacks x15 IC
    • DQ’s x10 IC
    • Clock Dans x2 rounds (Lunge Rt leg 1-6, Lt leg 7-12, Squat between Lunges for 4-ct IC) …LIFO Hardywood appears and has no idea what’s happening…
    • Angle Grinder x10 IC (Plank, touch knee, M, touch other knee, M – 8ct)
    • DR.W’s x10 IC

    Mosey to Penny Stage for COP #2:

    • “Dirty HookUp” x20 IC (plank facing wall, place Left then Right hand up on wall, then bring them back down Left then Right, 4ct)
    • Big-O’s on edge of stage x10 ea way
    • Hip Slappers x15 IC (BTTW with alternating hip slaps, 4ct)
    • Partner up: P1 Dips on edge of stage with legs held by P2, P2 Squats same time as dips – x20 Each

    Mosey to Rusty Cage for COP #3:

    • Modified Cindy – complete AMRAP in 10 minutes of the following: x5 Burpups, x10 HeelsToHeaven, x15 Ball Dippers 
    • Front runners completed 6 rounds

    Mosey to Paver Compass 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)
    • Complete and total failure to comply with coordinated routine = at least 8 rounds attempted, then DTH audibled to the Amphitheater for a penalty routine

    Amphithater for COP #5:

    • x3 Dips each step to bottom
    • x3 Incline Merkins each step Box jumping to top
    • Plankorama for the SIX

    Mosey BTTF:

    • James Bonds – BoatHolds with arms extended, hands together with fingers making a pistol – 10 count forward, 10 count Right, 10 count Left, 10 count forward …x2 rounds completed.

    COT:

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

    NMS: 

    • Couldn’t have asked for a better group of brothers to start the day with – YHC was quite happy with the even 10 PAX, but didn’t realize our sailboat was without wind until Hardywood showed up – I’ll take uneven numbers any day to have you with us bro! We tried some new things today courtesy of YHC’s jury duty exicon study, and it appears the Dirty Hookup & Hip Slappers were well received and will be seen again. The Hands of Time, on the other hand, was a miserable failure despite being seemingly simple – perhaps having the individual PAX count going around the circle might keep folks on track. Anyhoo, a pleasure and honor as always to lead you boys. Keep headlocking!

  • Merkin CIVIL WAR

    Whistling dixie, YHC gathered 12 studly southern gentlemen around Old Glory to enlighten them of the coming battle. A nation divided against itself can not stand, so terms were set yesterday following WDog that North and South would compete in plank position – the most merkins in 45min wins the day. The SOJ Rebels to be led by DTH while the Yankee Aggressors at 45MOM would follow the flamboyant banner of Hardywood. Here follows the true accounting of how a few good Southern gentlemen gave life and limb for the honorable cause of claiming merkin victory…

    The BATTLE:

    Start with x30 standard Merkins OYO

    Mosey to COP #1:

    • Run down Love Hill completing x10 Merkins at each light post, ending up at the culdesac (x140 merkins total) – arm circles for the SIX
    • SSH x15 IC
    • x5 Werkins IC (x10M)
    • DQ’s x5 IC
    • x5 Ranger Merkins IC (x10M)
    • Cherry Pickers x5 IC
    • x5 Diamond Merkins IC (x10M)
    • DR W’s x10 IC
    • x10 Merkins OYO

    Mosey to COP #2:

    • Run back up to the Shovel Flag completing x5 Merkins at every light pole (x70 merkins total) – arm circles for the SIX

    Mosey toward the other side of the AO, stopping twice to complete x10 Merkins

    COP #3 at the Soccer Field:

    • Modified Merkin Beast — Start with x6 Merkins at each quarter of the field 25/50/75/75/50/25 (x36 per round), then for consecutive rounds add 2nd exercise following the initial x5 merkins:
    • Round 2: x6 M, x6 SSH
    • Round 3: x6 M, x6 Monkey Humpers
    • Round 4: x6 M, x6 2-ct Flutters
    • Round 5: x6 M, x6 Squats
    • Round 6: x6 M, x6 LBC’s
    • Beast Merkin Total = 216

    Mosey to Amphitheater for COP #4:

    • Complete x5 Incline Merkins on each step going up, box jump up each step between merkins (x25 Merkins)

    Mosey the long way BTTF:

    • Going around back loop, stop at each light pole to complete x10 Merkins, audibled after x4 light poles to complete x5 merkins each consecutive pole 
    • From end of AO on side walk, mosey BTTF stopping every 30 yards to complete x10 merkins (at one point x9 merkins completed to even up the numbers)
    • Lunge the last 50 yards to flag, completing x10 Merkins every x10 steps …ran out of time right after completing x660 merkins total!!!!

    COT:

    • Counterama #12
    • Namerama (all vets)
    • Announcerama (see Comments)
    • FRESH PRINCE took us out in Prayer

    NMS: 

    • VICTORY! VICTORY! VICTORY! The North has waved the white flag of surrender having completed an impressive, yet insufficient, 586 merkins in 45 minutes. The FORGE men stand victorious, with arms held limply at their sides, having won the day with 660 merkins in 45 minutes. THIS is what F3, in all its CSAUP glory, is all about!!!  DTH extends the invitation to any other AO that wishes to try their metal against the FORGE men, for a head to head 45 minute competition of their choosing. Or at the very least, attempt to complete more than 660 merkins in 45 minutes, and claim the F3RVA MOST MERKINS banner that the DTH Forge Flag will now be boasting. SYITG! ~DTH
  • Order your F3RVA shirt here!

    Order your F3RVA shirt here!

    RVA PAX – you have TWO WEEKS to get your orders in for an F3RVA shirt with YOUR F3 nickname on the back! Click HERE and follow the instructions carefully. To cut on cost, all shirts ordered will be shipped together to me for distributing. SYITG Aye! ~DTH

    LINK: https://f3.mudgear.com/products/f3-rva-shirt-pre-order

  • DTH + 35lb of Enthusiasm

    YHC has enjoyed a couple days with family and friends at Wintergreen, and took the opportunity to inject F3 into an otherwise very relaxing mini vaca. The AO was a hike to Pauls Creek Waterslide, and YHC channeled Sippy mojo by completing the workout whilst backpack carrying a very enthusiastic 35lb 2.0 (firstborn) named Penniella Mae, who sang songs & chanted encouraging cheers throughout the 45min workout. Our friends’ two older children were tasked with carrying the F3 deck, and calling out consecutive exercises for the duration of the rocky/steep trail hike – which were as follows:

    • Sprint 200m
    • Low Plank 60sec
    • CDD’s x10
    • Arm Circles x100
    • Lunge x10 ea leg
    • Mtn Climbers x25
    • Squats x25
    • Incline Merkins x10
    • CH Squats x10 
    • Plank Jack x25
    • Backward Lunge x10 ea leg
    • Derkin x10
    • Smurf Jack x25
    • Diamond M x10
    • Werkin x25
    • Lunge Walk 100m

    Arrived at waterfall, removed giggling 35lb coupon, completed a number of Six-ercises previously unable to complete:

    • LBC’s x25
    • WWII x25
    • Heels to Heaven x25
    • Freddie M’s x25
    • Wilson’s M to stretch the core

    YHC then joined the kids to play in the exquisitely cool mountain stream, sliding down slick rock formations into deep pools, building stone cairns, and treasure hunting for interesting pebbles. And of course YHC also enjoyed the extra credit of carrying little Miss 35lb of Enthusiasm all the way back as well. #GodIsGOOD #SYITG

  • No Rest for the Weary

    Twelve veteran gloom warriors mustered at The Forge this morning to offer themselves unto the refining fire and the DTH hammer. Here’s how it went down:

    The THANG:

    Warmerama on the Grassy Knollercoaster:

    • Transverse x3 Hills with Bear Crawling up & Crab Walking down

    Mosey to front of school for COP #1:

    • F3 Welcome & Disclaimer
    • SSH x20 IC
    • DQ x10 IC
    • CH-Squats x20 IC
    • Hairy Rockettes x10 IC
    • 8-ct Burpees x10 IC …another x5 added on for PAX failing to count IC

    Mosey long way around Middle School for COP #2 in a patch of very wet grass:

    • Partner up for each man to complete x25 PLT’s & x25 Dying Boxing Cockroaches

    Mosey further along back road near soccer field for COP #3:

    • 11’s on Opposing Curbs
    • Decline Werkins 1-10
    • Incline Diamond Merkins 10-1
    • Lunge between sides
    • Flutter Kicks for the SIX

    Mosey to Amphitheater for COP #4:

    • Partner up for DORA 1-2-3
    • x100 Donkey Kicks
    • x200 Am.Hammers – 2ct
    • x300 Mtn.Climbers – 2ct
    • Other partner Box Jumps up steps, performs x3 Groiners, runs around top tier to side stars & back down to partner
    • Plankorama for the SIX

    Mosey to Soccer Field for COP #5:

    • Partner up for RockPaperScissorShoot 
    • Elbow Plank facing partner and play
    • Loser x1 Burpee, winner x1 Merkin
    • Best of 3 wins, Winners to one end of the field, Losers to the other
    • Continue Single Elimination 
    • 1st Place – Honeydo
    • 2nd Place – Last Call
    • 3rd Place – DTH

    Mosey BTTF:

    • LBC’s x20 IC
    • Heels to Heaven x20 IC

    COT:

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

    NMS: 

    • Beautifully cool dark morning to stand among real men and get the day started right. YHC was impressed with the fact that Mr Roper & Shakedown maintained Mumble Chatter for the entirely of the Knollercoaster. YHC was not so impressed that none of the PAX kept the count going during the 8-ct Burpees …extra Burpees were rewarded. Some commentary was made that YHC’s routines rarely leave the PAX a moment of rest – which will be taken as a complement, thank you very much! YHC enjoyed partnering up with Fresh Prince and Handshake. Solid work fellas! And it turns out that shooting “Rock” every single time will get you into the final rounds, but not enough to beat out the wiley ways of Last Call & HoneyDo. Strong win boys. Keep posting fellas, and keep headlocking those sad clowns you just KNOW need F3. SYITG! 

  • L.I.L.O. Solo Q

    YHC had heard the mumble chatter about Daville being a hard place to find, so YHC confirmed on Google Maps satellite imaging that the Map-confirmed location had the same building and bus loop configuration YHC vaguely remembers from the Ghost Flag takeover. In addition, YHC asked a local Davillion (Scrum) to confirm the location…and I quote “That is correct”. Dear readers, YHC has learned a valuable lesson – don’t believe anything or anyone. Yes, DTH fell victim to Davillion black magic, and it wasn’t until the clock struck 0530 and YHC was furiously reading last week’s Daville backblast (thank you EFHutton), that the secret AO location was finally revealed. Showing up a solid 8 minutes late, YHC wasn’t surprised the PAX had moved on. But where? With a cool misty rain making the humidity bearable, YHC set off at the run to reclaim his Q honor – be it ever so tardy. The bus loop area where the Takeover workout was centered? No Pax. The fields behind the schools? Nope. Running back around the parking lots and way back to the football field? Negative Ghostrider – the pattern is full. All the way back around the Middle School? Alas, no Pax. No F2. No Q honor to reclaim. And at this point YHC’s IT Band was screaming to just stop running & get in some good old Ground&Pound. So centering myself on the property with good views in every direction, YHC pulled out the F3 deck & proceeded to claim F1 victory:

    • Backward Lunge …Clock Dans instead
    • Karaoke 100 yards
    • Ranger Merkin x10
    • Shoulder Taps x25 (feet on bench)
    • Incline M x 10
    • Heels 2 Heaven x10
    • Mtn Climber x25 2-ct
    • Ball Dippers x10 2-ct
    • Merkin x15
    • Bear Crawl x30 yards to wall …throw in x5 BTTW Inverted Merkins
    • Chuck Norris M x10
    • Sprint 200 yards (around bus loop)
    • Werkins x10
    • Am Hammers x25 2-ct
    • Smurf Jack x25
    • WWII x15
    • Copperhead Squat x10
    • Elbow Plank x60sec
    • Monkey Humpers x15
    • Freddie M’s x25 2-ct
    • Flutter Kicks x10 4-ct

    HEY! What’s that YHC sees in the misty distance? Yes, the ghost PAX returning to the AO from some foreign land. Doozie cracks a joke in passing, and many other mostly unfamiliar sweaty faces pass by, most of whom give the fluttering YHC the silent “who the hell are you?” look. 

    • HRM’s x10
    • Monkey Humpers x25 

    Doozie circles back for the SIX, so YHC picks up the deck, and mosey’s BTTF to join the Davillion COT. The local Mumble Chatter was suggesting perhaps a more specific set of directions for the perpetually lost/late Summer Tourists. YHC removed himself to continue working out… 8 minutes late = 8 more minutes of high quality F1. 

    • Dips x25
    • Butt Kicks x10 2-ct
    • Bernie Sanders x100 yards
    • Derkins x10

    Doozie ambles over – “whatchya got left DTH?” – and promptly joins YHC.

    • Lunge x10 ea leg
    • Plank 90 sec
    • Calf Raise x100
    • Carolina Dry Dock x15
    • Plank Jack x25
    • Squat x25

    YHC thanked Doozie for his camaraderie. What a weird way to start the day – so many mixed emotions. Last In, Last Out. Does it even count as a Q? Who cares. Peace out Daville – I’ll either return with a comeback Caber Q or just never bother. ~DTH

  • The Holy Trio

    You would think there’d be at least one New Market veteran to welcome DTH to his first Twolf Q, but I suppose summer tour, vacations, and the general fear of a DTH beatdown was enough to keep them away. Admittedly YHC was second guessing Google Maps on finding the right address, but then a neonLED-lit cyclist pulled up to to YHC idling car. YHC asked, “hey where do we park around here?”, and SCAR replied “no idea, first time here”. Then whilst getting acquainted with the man, Double Mint pulled up with his shiny Mercedes, and gave the same answer. So we decided the side of the school would be fine, and planted the DTH Forge SF. We took our time stretching and talking about F3, but without any obvious late-comers, YHC said “OK, let’s have a look around’l

    The THANG:

    Mosey around the entire back half of the area, noting SCAR left his bike light on, the loop brought us back to where we started. YHC gave the usual F3 greeting and disclaimer, and we moseyed to the front of the school for COP #1:

    • YHC promptly pulled out the F3 deck to see what the good Lord had in store:
    • Carolina Dry Dock x10 IC
    • Plank Jack x25 IC
    • WWII x10 IC
    • Burpee x25 OYO
    • Bernie Sanders 75 yrds & back

    Mosey to bus loop for COP #2:

    • HRMerkin x10 IC
    • High Plank x90sec
    • Diamond Merkin x10 OYO
    • Calf Raises x100 OYO
    • Hand Clap Merkin x10 OYO

    Mosey to Bball Court for COP #3:

    • Lunge ea leg x10 IC
    • Sprint 400 meters (around T courts)
    • Flutter Kicks x100 OYO
    • Oblique Crunch x15 ea side
    • JOKER: Read aloud “Leave no man behind… But leave no man where you find him.” Each man carried the length of the court between the other two, feet held off the ground, arms over shoulders.

    Mosey to Track for COP #4:

    • Ball Dippers x10 IC
    • Dips x25 OYO
    • Smurf Jacks x25 IC
    • Butt kicks 4-ct x10 IC
    • Werkins x25 OYO

    Mosey to other side of Track for COP #5:

    • Freddie M’s x25 IC
    • Elbow Plank x60sec
    • SSH x100 OYO
    • Rosalita x10 IC
    • Karaoke length of track & back

    Mosey BTTF:

    • High Knees x10 IC
    • Mtn Climbers x25 IC
    • TIMES UP! 
    • JOKER: Read aloud “The jester is the temptation of the flesh, that hinders acceleration.” Each man then named their jester, and excellent 3rd F discussion ensued.

    COT:

    • Counterama #3
    • Namerama
    • Announcerama (see Comments)
    • Double Mint took us out in Prayer

    NMS: 

    • Nothing quite like small numbers to get to know each other. Welcome SCAR to F3RVA – Army weapons expert, hitched to Korean M while stationed in Korea, nicknamed the Korean word for Lion “Saja” while living there since they couldn’t pronounce the R for his Birth name Ryan. So F3 Charlotte nicknamed him SCAR…and also because he has had about 100 surgeries after his vehicle rolled while deployed in the Middle East. But most importantly, a born again Christian who is faithfully taking care of his family, and ready to plug into F3 RVA! He lives about a mile from TimberWolf, so we provided him some other AO’s to try as well. YHC was also very glad to have Double Mint’s company and appreciated his closing prayer. New Marketeers — you’re dead to me. :-/  Keep posting fellas! 

  • “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.