Author: Dr Tryhard

  • Royally Flushed!

    The THANG:

    YHC was pleased to see the SOJ fleet arrive in force to experience something fresh today – many wondered if an Old Glory was in store as YHC carried the ST on our initial mosey…but an Old Glory just wasn’t in the cards…

    Mosey to the Endless Circle of Pain (Field 1 bleachers):  Today’s “House Rules” of Engagement – utilizing the official F3 Workout Deck, the PAX will perform as many COP exercises as indicated on the cards (outlined below), with a Mosey loop around half the field every 5 cards. Rep Count x10 for cards #2-10, x25 for Face cards, and x100 for Aces. YHC shuffled the deck a couple times, and here’s how we went ALL IN:

    • HandClap Merkins x10 IC
    • Dips x25 OYO
    • Diamond Merkin x25 OYO
    • AssKickers x10 IC
    • Copperhead Squats x10 IC
    • Heels to Heaven x10 IC
    • Burpees x25 OYO
    • SmurfJack x25 IC
    • American Hammers x25 IC
    • Merkin x25 OYO
    • Sprint 200m
    • SSH x100 OYO
    • Ranger Merkin x10 IC
    • Mountain Climber x25 IC
    • Bear Crawl 50 Yards
    • Chuck Norris Merkin x10 OYO
    • Karaoke 100m
    • WWII x10 IC
    • Plank Jack x25 IC
    • HighKnees x10 IC
    • LBC’s x10 IC
    • Monkey Humpers x10 IC
    • Hand-Release Merkins x10 IC
    • Squats x25 OYO
    • Arm Circles x100 OYO
    • Sprint around full Field
    • Incline Merkins x10 OYO
    • Calf-Raises x100 OYO
    • Merkin x10 OYO
    • Monkey Humper x25 IC
    • Low Plank x60s
    • Flutter Kicks x100 OYO
    • Derkins x10 OYO

    Mosey back to ST for COT:

    • Counterama #19
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS: 

    • Well THAT was fun! Nothing like getting through a solid ground and pound with such a great group of guys to get the day started right. A whopping 33 cards completed, but leaves YHC feeling like the Hard Way will be getting the PAX to complete the deck in one workout session – maybe requiring we eliminate the mosey breaks. Don’t worry fellas, you WILL be seeing the F3 Deck again! 🙂

  • Hatin’ the 30’s

    On this last day of April, YHC was joined by 10 of RVA’s finest blades to be sharpened upon the wet stone of Heartbreak Ridge. Here’s how the story circulates around the geriatric bus driver’s card tables…

    The THANG:

    Mosey to COP #1: (at the Hill)

    • Welcome & Disclaimer
    • SSH x30 IC
    • Bear Crawl up hill, run down, Al Gore for the Six
    • Hydraulic Squats x30 IC
    • Bernie S up, run down, Flutters for the Six
    • WWII’s x30 IC
    • Crabwalk Up, run down, Elbow Plank for the Six
    • Merkins x15 IC (but x2 Merkins per 4-count = 30 total)

    Mosey to COP #2: (at the Track)

    • No Mercy Mile (DTH-Modified)- PAX completes 4 laps around track, each time stopping at the first 50 yard line to complete 30 Monkey Humpers & 30 Merkins at opposite 50 yard line. Straightaways run, while curve exercises varied for each lap:
    • Lap 1 Curves: Bear Crawl & Lunges
    • Lap 2 Curves: Alternate Partner Carries
    • (“Break” for PLT’s half-way through)
    • Lap 3 Curves: Carioca both ends
    • Lap 4 Curves: Partner Wheelbarrows

    Mosey to COP #3: (at the Bleachers)

    • Big-O’s x10 each direction

    Mosey Back to Flag:

    • Flutters
    • APD’s
    • Protractor until time out

    COT:

    • Counterama #11
    • Namerama (no FNG’s)
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS: 

    • YHC thought it would be fun to break up the usual COP opener with Ridgercizes, and all was going swimmingly until the Hydraulic squats – seems they’re either too confusing or too exhausting to complete as the PAX couldn’t keep up let alone keep count… as my old Physiology prof would say “Room for Improvement!” But then the PAX rocked the NMM with all the enthusiasm of a pack of greyhounds chasing a hare, which brought great warmth to YHC’s heart. We packed a lot in today, and YHC is already feeling it! Thanks for the opportunity to be stronger amid your fantastic company gents! 

  • SOJ WINS! …but aren’t we in the City?

    Twas a bright and beautiful morning for a Ghost Flag reunion at The FORGE, and two FNG’s joined the throng of fartsack escapees to see what DTH had in store. Here’s how it went down:

    The THANG:

    Mosey to COP #1:

    • FNG Welcome & Disclaimer
    • SSH’s
    • DQ’s
    • Imperial Squat Walkers
    • Dive-bomber Merkins
    • Breakdancer Merkins (confusing for everyone, even the Q…)
    • Crab Cakes
    • Flutterkicks
    • Heels to Heaven

    Mosey to COP #2:

    • Run to the CulDeSac, stopping at each light post to perform x3 merkins (around 15 posts total)
    • Circle up on your six for Guantanamo – Legs Up at 45 degrees, Each man runs circle, forcefully throwing legs down (goal for PAX is to keep feet from hitting the deck, then hold at 6”), then the next man in line is following, hitting legs back up for PAX to hold at 45 degrees. PAX completed x3 rounds!

    Mosey to COP #3:

    • Indigenous People’s Run back around the top of the high school to the Amphitheater
    • Triple Check: P1 JackAss Merkins on the Wall, P2 Captain Thors, P3 sets pace with going up/down steps, performing x3 Monkey Humpers at each landing both going up & down (27 MH’s each time) …some of our more studly bro’s box-jumped each step. Booyah!

    Mosey to COP #4:

    • Over/Unders down the Field
    • Out of time – Back to the Flags

    COT:

    • Counterama #19
    • Namerama (x2 FNG’s)
    • Announcerama (see Comments)
    • YHC took us out in Prayer  

    NMS: 

    • GREAT time this morning guys! It is such a blessings to see so many of my WEAG brothers coming out to F3. Of the 19 who posted this morning, a grand total of EIGHT men from WEAG!!! – well done fellas! In the F3 book “Freed to Lead”, which I recommend all F3 men to read ASAP if not already done, the authors talk about the risk of DRTF (Diminishing Returns of Fellowship) when any given AO grows to beyond 18 men attending, and the importance of “Addition By Division” – splitting the PAX into new AO’s in order to create better fellowship/accountability with smaller groups, and also increase each AO’s drive to headlock more Sad Clowns into attending F3. Well, today was only the 4th meeting of The FORGE, and we surpassed the magic number of 18…no doubt in part due to the magnetic appeal of a Ghost Flag showing…but all the same The FORGE is an awesome AO, and I expect numbers will only continue to grow! That being said, if YOU feel led to plant a new AO, do it! I can attest to the amazing experience of facilitating a new AO – truly there is no more supportive group of men than the RVA PAX! 

  • I GET KNOCKED DOWN…

    Eight gloom veterans and 3 WEAG FNG’s posted in balmy temps for our second FORGE experience. Here’s how DTH kept the PAX moving as a team:

    The THANG:

    Mosey to COP #1: (Remain in 1st Lot)

    • Chumbaburpee – musical warmerama with a Burpee for every “I Get Knocked Down”, and other to-the-beat exercises in during verses – Imperial Walkers, Russian Soldiers, Ball Dippers
    • Total of 24 Burpees

    Mosey to COP #2: (2nd Lot)

    • DQ’s x10
    • Cherry Pickers x10
    • Dancing Bears x20
    • Angle Grinders x20

    Mosey to COP #3: (Rails)

    • Circuit: Complete x3 sets of x10 Dips & x10 Incline Merkins at the top end of the rails, with x10 WWII’s 50 yards away back at the bottom of the ramp
    • Captain Thors & Pankercises while awaiting the Six

    Mosey to COP #4: (Hills)

    • Burp Back Mountain – Partner 1 starts 100 count Burpees at bottom while Partner 2 bear crawls up the hill, completes x10 Heels to Heaven, then runs back down to switch with Partner 1 …early finishers teamed up to complete the Six’s Burpees.

    Circle up for COP #5:

    • Flutter Kicks OYO x1min awaiting the Six
    • Freddie M’s x20
    • APD’s x20
    • Dying Cockroaches x20
    • Protractor variations
    • Scissors/Flutters variations
    • Wilson’s ab stretch
    • No Cheat Merkins x10
    • The DTH Circle Merk x3

    COT at the ShovelFlag:

    • Counterama #11
    • Namerama (x3 FNG’s)
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS: 

    • Beautiful morning to celebrate our freedoms among F3 brothers. Very happy to introduce a few more WEAG brothers to F3. Thomas Lord’s favorite hobby is making sweet love to his wife – welcome TROJAN! Tim Hughes (age 59) plays keys for his band – welcome PIANO MAN! And Vik Karunakar sings for the same band and enjoys watching Cricket – welcome JIMINY CRICKET! YHC thought the Chumbaburpee warmerama was a fun way to get things started, and will be considering some other songs for future Q’s. Keep posting fellas!

  • Work Weekend Workout

    DTH met up with brother FLINT, brother’s friend Tom (FNG), and YHC’s father for a work weekend at our old Eastern Shore family farm. Da boyz being game for a challenge, YHC broke out the ShovelFlag, donned F3 apparel, and called these hungry warriors into battle. Here’s how it all went down:

    The THANG:

    Circle Up – review F3 Credo, Principals, and Safety Protocol

    COP #1:

    • SSH x20
    • DQ’s x10
    • Ball Dippers x10
    • Cherry Pickers x10
    • No Cheat Merkins x10
    • Elbow Plankercizes
    • DR.W x10

    Mosey to COP #2:

    • Lt Dan’s x25 yards
    • Bearpees = 5 BC paces + 3 Burpees, repeato x25 yards

    Mosey to COP #3:

    • Triple Check: P1 sets pace with 100 yard AYG run, while P2 does WWII’s and P3 does Dips

    Grab the ShovelFlag & run 1/2 mile to River Front for COP #4:

    • DORA 1-2-3: While 1 man completes exercises, the other two take turns with Wheelbarrows, 50 yard runs, Mountain Climbers, and SSH’s. Rotate to complete total of 100 Merkins, 200 LBC’s, and 300 Monkey Humpers. 

    Mosey with ShovelFlag to the end of the Dock for ~8min of Mary:

    • Merkin rotation, each man completing x10 Incline Merkins, x10 Diamond Merkins, & x10 Carolina Drydocks
    • On your 6 for variable Protractor, Flutters (Low & High), APD’s, Freddie M’s, then stretch it out with WILSON’s and FUDD’s wives.
    • Merkin Crawl: x10 Werkins, crawl 3 paces, x10 Merkins, crawl 3 paces, x10 Ranger Merkins, crawl to the end
    • X60 SSH’s IC to close

    COT:

    • Counterama, #3 PAX
    • Namerama (named the FNG)
    • No Announcements, but general sentiment of thankfulness 
    • FLINT took us out in Prayer

    NMS: 

    • As we all know, only those who post will understand, and YHC wasn’t about to let a perfect opportunity pass for brother FLINT to get a second taste of a good F3 beatdown, nor miss out on the opportunity to welcome the very studly REBAR into our brotherhood. Both of these young men are in peak physical shape so YHC had to pull out all the stops to produce a worthy 45min workout. As exhausted as YHC finds himself, it was surely a sufficient example of our affinity for F1 pain. I am as always humbled and grateful to God for the opportunity to lead, the strength to overcome, and the joy to unite with F3 brothers. 

  • Inaugural FORGE Beatdown

    F3 RVA rung in a new AO this morning at Huguenot High School near Bon Air, with a dirty dozen fartsac escapees ready to tackle a DTH beatdown on new ground. Flange arrived on foot as he lives right around the corner, and one Friendly New Guy answered the call to be born again in the F3 Fiery Forge. Here’s how DTH hammered these iron warriors into glory:

    The THANG:

    Mosey to COP #1: (next parking lot down)

    • SSH x20
    • DQ’s x10
    • Ball Dippers x10
    • No Cheat Merkins x10 (Hand Release + Shoulder Tap = 8ct)
    • Freddie M’s x20
    • DR. W – Dolly / Rosalita / W – 8ct x10

    Mosey to COP #2:

    • Partner up at Parallel rails of stadium’s wheelchair ramp
    • 3 rounds of x10 Jerkins & x10 CliffHanger Merkins

    Mosey to COP #3:

    • Indigenous Peoples Run to the cul-de-sac at the end of South Coleman Ln (behind stadium)
    • Circle up and review the F3 CREDO
    • Sweat Angels x15 IC
    • Crab Cakes x15 IC
    • Find a new Partner to complete x3 sets of: x20 PLT each, x10 Squerkins each

    Mosey to COP #3:

    • Run the ~ 0.5mile run back up South Coleman to a grassy hillside
    • New partners for DORA (x100 Merkins, x200 LBC’s, x300 Squats) – While P1 completes stationary exercises, P2 Bear Crawls up and down the three hills, then runs back to trade off …most PAX nearly completed the Squats before YHC called an audible back to the ShovelFlag

    At the ShovelFlag:

    • 2 minutes of High & Low Flutters and Scissors
    • The DTH CircleMerk x3

    COT:

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

    NMS: 

    • YHC feels REBORN and honored to facilitate and Q a new F3RVA AO. Thank you all SO much for your encouragement to make this happen. Multiple times this morning a very enthusiastic Q was reminded to dial back the Qadrenaline. Our new FORGE has so much great potential, and we’ve only skimmed the surface! YHC heard from many F3 veterans and wannabe FNG friends that this week didn’t work for them due to Spring Break travels – so while 12 PAX felt perfect this morning, we will likely see this group grow quickly. Rumor has it the Ghost Flag will make its appearance sometime this month at the Forge, and YHC aims to make SOJ the GhostFlag’s permanent home, so you other areas best represent! 

  • “Even done WRONG, they hurt!”

    A total of 15 optimistic daffodils escaped the warmth of their bulbs to bloom this beautiful Spring morning. Here’s how YHC watered the flowers:

    The THANG:

    WARMERAMA on the BBall Court:

    • 4×4-icides – Suicides with x3 4×4’s each time you hit the baseline (each Burpee has x4 Merkins & x4 Mountain Climbers)
    • LUMBERGH & HARDYWOOD arrived late, but just in time to join the fun and say – “wait, what’s a 4×4?”

    Mosey to COP #1: (parking lot)

    • Crab Cakes – 4ct x10
    • Breakdancer Merkin – 4ct x10
    • DR. W – Dolly / Rosalita / W – 8ct x10
    • Angle Grinder – Merkin, Rt hand to Lt knee, Merkin, Lt hand touch Rt knee – 8ct x10

    Mosey to COP #3: (run loop around to main field)

    • Four Corners (+Escalator):  x10 Dive-bomber Merkins, run, add x20 Ball-dippers (2ct), run, add x30 American Hammers, run, add x40 Mountain Climbers …escalator back to start
    • ABC’s for the SIX

    Mosey Back toward Flag:

    • Capture the Flag – Two planking lines facing one another – Caterpillar 50 yards to the ShovelFlag (last man box jumps over planking teammates to the front, repeato until flag reached). Winning team performed Flutter Kicks while the Runners-Up enjoyed 10 more Burpees.

    10 Minutes remaining – Repeat the fun:

    • 4×4-icides – Suicides with two 4×4’s each time you hit the baseline
    • DR. W – Dolly / Rosalita / W – 8ct x10
    • Angle Grinder – Merkin, Rt hand to Lt knee, Merkin, Lt hand touch Rt knee – 8ct x10
    • x20 Freddie M’s IC … “just for funsies”
    • Finish up with the DTH CircleMerk (x3 one-armed Merkins completed in tight plank circle, right arm over back of next man) 

    COT:

    • Counterama #15
    • Namerama …mostly DTH’s present today
    • Announcements (included below in Comments)
    • YHC closed in Prayer

    NMS: 

    Wow, where to even begin?! The contagious good humor, corrupting our every intent to perform quality exercises – granted they may have been new – and YHC may have messed up the cadence once or twice… then the brutal four corners escalator with DRAPER modifying the depth of his Ball Dippers to account for his testicular enormity… then an impressively competitive Capture the Flag. Getting back to the new exercises at the end, the general form looked much better…will have to use Dr W & Angle Grinder on the regular. And finally, what a way to end! There are now 4 Dr TryHards and one “Big Balls” Draper in our PAX…good luck Big Data. You guys crack me up – thanks for allowing me to lead and join you today.

    SYITG, The REAL Dr TryHard

  • Life-giving

    Eight steel pistons – cold, quiet, and inert – YHC turned the key, and the F3 engine roared to life. Here’s how those steel pistons created F3 inertia: 

    The THANG:

    COP #1: (at the Flag)

    • SSH x20 IC
    • DQ’s x10 IC
    • Ball Dippers x10 IC
    • No Cheat Merkins x10 (Hand Release + Shoulder Tap = 8 count IC)
    • Freddie M’s x20 IC

    Mosey to COP #2: (Elem school front circle)

    • Indigenous Peoples Curb Crawl: PAX Carousel Plank around island curb, last man completes 5 Burpees then bear crawls around loop to the front …continued until all PAX have completed Burpees

    Mosey to COP #3: (Track)

    • PLT’s – x3 Sets of 20 each
    • Run around track
    • Lunge for the Six to catch up
    • Partner up for Wheelbarrows down long stretch of the track
    • Big O’s x15 clockwise, then x15 ccw (sitting on bench with legs straight, trace big circle with legs together) 

    Mosey to COP #4: (Parking Lot near Track)

    • Menage a Trois (AKA – Triple Check): P1 Carousel Planks around island curb (sets pace), P2 “Wheel of Merkin” on opposing Curb (3,6,9,12oclock), P3 Burpees

    Mosey Back to Flag:

    • Plankorama waiting for the Six
    • 100 Flutter Kicks in honor of VINNY’s anniversary week (4-count IC, completing 5 sets of 20, alternating x20 high flutters with hands up/back, then x20 lower flutter with hands under six, repeato until 100 reached)
    • No Cheat Merkins x10 IC
    • CIRCLE MERK !!! x3 

    COT:

    • Counterama #
    • Namerama
    • Announcements (included below in Comments)
    • YHC Prayer

    NMS: 

    • Slightly colder and damper than expected, but a glorious Q nonetheless. It seems 8 men makes a near perfect PAX for maximizing the 3 F’s – healthy mumble chatter, equal pairings, and minimal waiting for the 6. While running between COP’s today, a light rain and breeze refreshing my awareness of Life, YHC worshipped God and gave thanks for the leg and heart strength to find joy in this fitness. This Spiritual perspective was further heightened to hear of the sudden passing of Big John, just in his mid 40’s. Life is precious. Keep EH’ing to get the guys you know out to join our fellowship. Let’s make the most of today, and every day, by the grace of God, and to His glory! 

  • When in doubt, SQUERKIN

    Intro: Despite a foreboding forecast, 16 frost-hardened gloom warriors posted to 45MOM, only to find YHC’s shovel flag standing proud, Old Glory snapping her welcome in a balmy 70 degree breeze. 

    The THANG:

    Mosey to COP #1: (Black Top)

    • Sweat Party: Hands up with continuous high knees, drop for a 5-count merkin set on hearing “Drop”, jump back up to continue high knees, repeato – Merkins included Chuck Norris, Werkin, FingerTip, Diamond, & Dive Bombers
    • Dancing Bears x15 IC (Bear crawl position, Raise Rt Arm + Lt Leg, then opposite, 4 count)
    • Copperhead Squats x15 IC
    • High-speed Freddie M’s x15 IC …to redirect the abundant Mumble Chatter
    • 21’s:  SSH #1-5 IC, then silent for #6-21, x5 Burpees were awarded for multiple PAX losing count and going over…especially SAAB

    Mosey around track to COP #2: (Pull-Up Bars)

    • Morning Call:  First man completes 5 pull-ups calling cadence to the pushing PAX who complete 5 matching Merkins or Carolina DryDocks – after 5 pull-ups completed, brother-on-bar calls out his F3Name – echoed by the pushing PAX. Repeato for each member = x80 Drydocks or Merkins total.

    Mosey to COP #3: (Tennis Court – short side)

    • BlackJack: x20 WWII, BC or CW across court then x1 Ball Dippers (Iron Mikes), then BC or CW back…descending WWII’s, ascending BD’s, always add’s up to 21 (but because this routine turned out to be super boring, YHC called AUDIBLE having only attained 14WWII and 7 BD’s)

    On the Fly COP #4: (Tennis Court – long ways)

    • Triple Check: P1 & P2 complete Squerkins while P3 carioca’s across full length of courts …LBC’s for the Six

    Mosey Back to Flag for Mary & COT:

    • Hold 6” for the SIX
    • LBC’s
    • Protractor (varying degrees of pain)
    • Heels to Heaven x10 OYO
    • Flutter Kicks x50 IC (ouch)
    • Plankercizes until times up
    • Counterama
    • Namerama
    • Announcements (included below in Comments)
    • GREENBOW took us out with some high quality prayer

    NMS: 

    YHC is again honored and blessed to stand among real men, beating the ever cozy fartsack despite risks of low crawls in brown water. YHC ended up adjusting the workout lineup quite a bit in order to reduce mumble chatter and/or keep things interesting…so please forgive any errors detailed above.  Today, YHC remembers proposing to the M 15 years ago – thank GOD she said yes! YHC is who he is today because of her. #TryHardorDieHard

  • Higher Level Math

    My Dear PAX, 

    Greetings to you on another glorious Monday morning! YHC arrived at BATTEAU’s Stone House to find GREENBOW’s truck circling the loop in search of a familiar face. We were shortly joined by the vehicles of VINNY and BLEEDER, and by the time YHC was planting the ShovelFlag, SWIRLY arrived on foot. Expecting the F3RVA Spirit Animal to arrive at any moment, YHC led the gathering men for a few moseycize laps around the loop, and sure enough HARDYWOOD came skidding in on 2 wheels, followed closely by SIPPY CUP on foot – both joining us just in time for our Warmerama COP. 

    The THANG:

    IC Warmerama – COP #1:

    • DQ’s
    • Russian Soldiers
    • Copperhead Squats
    • Cherry Pickers
    • Crowd Pleasers (Merkin/Groiner)
    • Freddie M’s
    • Reverse Crunch
    • Starfish Crunch

    Mosey to Tennis Court for COP #2:

    • Partner up for 3 rounds of the following:
    • PLT’s x20 each
    • BC across Court
    • Squerkins x10 each (P1 Derkins with legs held by P2, then P2 Squats)
    • CB back & repeato x3 rounds

    Mosey to COP #3: (Grassy Hills)

    • ExerClocks:  Start at Hillside #1 to complete x8 WWII at 1 o’clock, run down to bottom and up to Hillside #2 to complete x8 Mountain Merkins (x1 M + x2 two-count MC’s) at 1 o’clock, run back to other hillside to complete x8 WWII at 2 o’clock position…  complete x8 reps of each exercise at each hour of each clock face.

    Mosey Back to Flag for the official F3 6MOM:

    • 0:00 Little Baby Crunch
    • 0:24 High Slow Flutter
    • 0:48 Rest
    • 1:12 Low Flutter
    • 1:36 Low Scissors
    • 2:00 Rest
    • 2:24 High Scissors
    • 2:48 Canoe / V-up / XO’s
    • 3:12 Rest
    • 3:36 Heels to Heaven
    • 4:00 Forearm Plank Jack
    • 4:24  Forearm Plank
    • 4:48 Rest
    • 5:12 World War II Situp
    • 5:36 Oblique Crunch (Lt & Rt)
    • 6:00 End

    COT:

    • Counterama #
    • Namerama
    • Announcements (included below in Comments)
    • Prayer

    NMS: 

    • As always, enjoyed bringing a couple new things into the routine – specifically the Squerkin was a solid shoulder burner – definitely gonna bring that out again. And the “Exerclocks” (as I call them) filled a good portion of our workout with full body variety. VINNY thought they should be called the TI-80 (like the calculator) since “they require higher level math to figure out”. GREENBOW, as a descendent of clock-makers, had about 15 different ideas for what they could be called. At any rate, it’s a good enough routine I’m sure we’ll land a good name for them at some point. Final thought – the official F3 6MOM was a solid finale on the morning, though the rest periods, while appreciated, seemed odd in comparison to the usual non-stop burner Mary typically delivered by our Q’s. All in all, an excellent way to start the week!