Author: 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!

  • The Exodus of Demons

    The beloved beacon of beatdowns to come, SWIRLY’s headlights cast a welcoming beam upon our COT arena. YHC planted the ShovelFlag, and a strong PAX of 17 gloom warriors quickly converged to bask in the warmth of the 2nd F. There was some amusement in contrasting HANDSHAKE’s XXXXL shorts with the cheek-huggers worn by SHAKEDOWN, and then it was time to mosey…

    The THANG:

    Mosey to COP #1: (The usual Circle)

    • Don Quixotes – IC x10 slowly
    • Imperial Squat Walkers – IC x10
    • Around the World Lunges – IC x5 rounds
    • Mountain Climber Merkins – YHC attempted IC, but after two fails, instructed PAX to complete x10 OYO (should be x3 MC’s followed by x1 M…)
    • Crab Cakes – IC x15
    • LBC’s – IC x20
    • Guantanamo – PAX remains on their Six, 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 with hitting legs back up for PAX to hold at 45 degrees. Completed 2 rounds of ab-burner fun.

    Mosey to COP #2: (The Pit of Despair)

    • Lindsey – Complete x30 WWII bottom, Bear crawl to top, x10 MH, Crawl Bear back to bottom, x25 WWII, BC up to x15 MH, CB back down, …total of five times up and down to end with x10 WWII & x30 MH.
    • While awaiting the Six, HANDSHAKE provided plankercizes, then with everyone present YHC instructed PAX to complete four 4×4’s for good measure (x4 Burpees, each w x4 Merkins & x4 Mountain C’s)

    Mosey to COP #3: (Beatdown Bars, AKA, Rusty Cage)

    • Within about an 8 minute period of time, PAX completed the following routine OYO in repeat: x5 Pull Ups, x10 Groiners, x5 Dips, x10 Iron Mikes (Ball Dippers).  YHC completed x5 rounds then called the PAX to return to the ShovelFlag.

    The Shovel Flag Finisher:

    • Freddie Mercury 4 counts x20

    COT:

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

    NMS:

    • First time Q’ing at Dogwood, and loved every painful minute of it. YHC was very pleased with the gusto with which the PAX attacked the Guantanamo drill, particularly impressed with the malevolent energy that BODOS & VINNY put into slamming legs down.
    • Crawling up & down the theater added a new challenge, and YHC was amused to note the PAX crawling out up out of the dark depths was akin to some demonic uprising out of Hell.
    • What an honor to lead, and a joy to crush the failing flesh, alongside so many awesome men!

  • The Heart-warming Ridge

    First to the Ridge was LOOSE GOOSE who had very kindly planted his very own little ShovelFlag, which YHC thought appeared lonely, so The FORGE flag was also planted …with the usual MumbleChatter regarding it’s grand size and magnificence. Twas a mild 30-ish morning, and the PAX warmly greeted one another as they counted the incoming to find out if numbers would even up…which they did…so we decided to get going!

    The THANG:

    Follow-the-Leader “moseycizes” around the parking lot, returning to ShovelFlags for COP#1:

    • Don Quixotes
    • Hydraulic Squats (8ct, to knees)
    • XY’s (4ct, Flutter-Dolly)
    • PAX-called Pusherama – State F3 Name & type of Merkin, PAX repeats name & exercise, PAX completes x5 IC, then passed to next man (total of 70 reps completed)

    Mosey to COP #2: (Jerkin Gym + the Ridge)

    • JerkMerk Buddy Ladder – Partner Up, x10 Jerkins each (legs held), Bernie Sanders up the Hill, x9 Buddy Merkins (Hand-Release at bottom, Shoulder Taps top …this ensures fully down and fully up for each Merkin), run back to Jerkin Gym for x9 J’s, back to top for x8 BM’s, etc.
    • We can all thank HANDSHAKE for requesting a routine including the Jerkin Gym
    • Return to track when complete, each performing 20ct PLT’s while waiting on the Six

    Mosey to COP #3: (Parking Lot)

    • Parking Space Tracer – facing the end point, sprint and shuffle all the lines
    • PAX awaiting their turn complete WWII’s prior to Tracer run, then complete Monkey Humpers while awaiting the Six (…there was some noted variety in exercises as it appears MH’s were not preferred following the Spacer Sprints)

    Mosey to COP #4: (Curb)

    • Around the World Merkins – x10 rounds OYO (Incline Merkin, then turn Right to Merkin with Left hand on Curb, then turn to Derkin, then turn to Merkin with Right hand on curb)

    Mosey Back to ShovelFlag for Mary:

    • Sweat Angels IC x20 (arms/legs held at 6”)
    • Back Plank (raise legs/arms) …not particularly interesting
    • The DTH Circle Merk x3 (more smoothly completed than last time…BOOYAH!)
    • x60 SSH OYO for the last minute …Well done fellas!

    COT:

    • Counterama (#14)
    • Namerama
    • Announcements (detailed below in Comments)
    • Prayer

    NMS:

    • Solid numbers this AM, but low volume on the Mumble Chatter – probably due to the PAX losing their breath with Moseycizes in the first minute of the day, following by 44 minutes of non-stop fun. 🙂 Was again bummed with failing to bring the elusive FNG out (had a hard commit as of last night), but enjoyed seeing some new faces (PONCH, HANK HILL, and ?PEE TRAP …can anyone verify his name?) Keep posting fellas, and never give up Headlocking FNG’s…they need this more than you think! SYITG

  • DIY – the Original DTH ShovelFlag!

    For a number of different reasons, there has been some entertaining Mumblechatter among the PAX in regard to YHC’s most superb ShovelFlag, created in preparation for our newest AO, The FORGE, starting 4/4/19. The original design seemed flimsy and labor intensive, so YHC developed a better design – stronger, lighter, and capable of lengthy extension.  For those of you interested in making your own version of the DTH Original, below are the necessary steps…

    Historical Note: YHC’s Flag soared above the United States Capitol on the day of YHC’s Graduation from the Virginia Military Institute (May 14th, 2005). Rah Va Mil!!!

    Step 1 – go to Lowes with ~$45 to purchase the following…

    Badass Shovel: ~$18

    https://m.lowes.com/pd/True-Temper-39-in-Fiberglass-Long-handle-Digging-Shovel/50223625

    Extender Rod: ~$10

    https://m.lowes.com/pd/Mr-LongArm-Twist-Lok-Steel-3-342-ft-to-6-075-ft-Telescoping-Threaded-Extension-Pole/1000524555

    Eye Bolt & Nut:  ~$1 (can be any gauge, but long enough to go through extender rod)

    https://m.lowes.com/pd/National-Hardware-5-16-in-x-3-25-in-Zinc-Plated-Steel-Plain-Eye-Bolt/1000367315

    O-Ring: ~$1

    https://m.lowes.com/pd/Blue-Hawk-Nickel-Plated-O-Ring/999971120

    Spray Paint: ~$5

    https://m.lowes.com/pd/Krylon-Professional-Gloss-Black-Spray-Paint-Actual-Net-Contents-15-oz/1000459705

    American Flag: ~$10 (if you don’t already have one…)

    https://m.lowes.com/pd/Independence-Flag-5-ft-W-x-3-ft-H-American-Flag/1197541

    DIRECTIONS:

    • Remove foam grip on Shovel & plastic grip on Extender (insert Extender into Shovel to confirm perfect fit)
    • Remove all labels (use GooGone)
    • Spray paint Shovel above blade
    • Spray paint Extender’s yellow thread-top
    • Let these items dry fully
    • Drill hole through top of Extender ~1” below plastic threaded top (drill bit should be slighter wider than gauge of EyeBolt)
    • Use manly brute strength and whatever tools on hand to slightly widen opening of Eyebolt, then hook Eye onto Flag’s top rivet hole
    • Similarly separate and widen opening of O-Ring to hook onto Flag’s lowest rivet hole, then tighten O-ring back up (if possible
    • Attach EyeBolt to top end of Extender (if desired, can use a bonding agent to lock nut securely on back end)
    • Slip O-Ring over bottom end of Extender, then extend rod & hand-tighten to keep Flag & O-Ring on Extender rod
    • Insert base of Extender into top of Shovel – only about 1” needed, otherwise difficult to remove
    • Decorate as you see fit, though traditionally an F3 sticker on the Shovel head is recommended at minimum
    • NOTE: Amazon sells excellent Vinyl stickers (white, 1-3” variety) if you would like to have words on the handle
    • Now you’re ready for all things F3! …or at the very least, joining the Breakfast Club extra credit on Saturday mornings! AYE! 

  • No Mercy VQ #2

    With a sentiment of TGIF, 11 zero-dark-thirty warriors set off for a latecomers “Courtesy Loop” around the Parking Lot with a little COP of x20 SSH. Unfortunately the hoped for FNG was a no-show, so off we went. En route ROSIE suggested YHC should add house calls to my EH’ing – apparently the elusive FNG is more likely to escape the fartsack if you are leaning on your horn outside his house at 5AM. Duly noted!

    The THANG:

    Mosey to COP #1: (Playground)

    • Morning Call:  First man completes 5 pull-ups calling cadence to the pushing PAX who completes 5 matching Merkins – after 5 pull-ups completed, brother-on-bar calls out his F3Name – echoed by the pushing PAX. Repeato for each member, 55 Merkins total.

    Mosey to COP #2: (Lot near Track)

    • Imperial Squat Walkers (4 count, nice & slow)
    • Around the World Lunges (12 count to lunge Rt leg to 12/3/6, then Left Leg 6/9/12)
    • Jingle Balls (Plank position – Each foot brought up to Each Hand, 4 count)
    • CrabJacks (crab walk position, legs extended/split/return, 4 count)
    • Windshield Wipers (on six, arms out to sides, leg together & touching sky, dropped to right, then up, then left – 4 count) …similar to WWII’s on a slope YHC found himself “walking” slowly down the slightly graded pavement
    • Hands above head Flutter Kicks (audible appreciation from PAX for a COP exercise they recognize)

    ROSIE:  “We need to stop him from reading the Exicon!”

    Mosey to COP #3: (Track)

    • No Mercy Mile (Modified)- PAX completes 4 laps around track, each time stopping at the first 50 yard line to complete 25 Merkins, 25 Monkey Humpers at opposite 50 yard line, and Captain Thor’s at completion of lap to wit for the Six. Straightaways run, while curve exercises varied for each lap:
    • Lap 1 Curves: Bear Crawl & Lunges (ouch, let’s not do that again)
    • Lap 2 Curves: Alternate Partner Carries (Felt like I was floating off the ground after carrying 210lb of Beaker!)
    • Lap 3 Curves: Carioca both ends
    • Lap 4 Curves: Partner Wheelbarrows (where’d my breath go?!)

    OUT OF TIME …AYG sprint through muddy field back to Shovel Flag

    (Will plan better next time to leave room for the DTH “Circle Merk” closeout exercise)

    COT:

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

    NMS:

    • YHC slightly disappointed at the start due to an FNG no-show, but warmly cheered up by the 10-strong PAX moving through this morning’s routines with great enthusiasm. The Exicon continues to produce entertaining options, though YHC getting the cadence right for the CrabJacks was initially challenging (PAX patience & humor much appreciated). The No Mercy Mile took us a lot longer to complete than expected, so an action packed Triple Check YHC had planned will have to wait for next time – perhaps for YHC’s next Q at HeartBreak Ridge on Tuesday (1/29). Getting all the feels this AM – humbled and privileged to be a member of such an amazing group of Men. Thank you!!!

  • RVA T-SHIRT ORDER

    RVA PAX —  You have TWO weeks to place your personalized RVA T-shirt order! Click the link below to check it out – and please read provided instructions regarding your F3 Name on the back. Spread the word to everyone – AYE!

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

    P.S. I have asked about having this available for long sleeve shirts as well – if yes, then I assume it’ll appear as an option under the same ordering link.

  • DTH VQ – The Head Band Beat Down

    In the sub-zero gloom, 15 headband heroes assembled to face the sure hardships of Heartbreak Ridge. Already sweaty from many track laps, HANDSHAKE was first to greet YHC in the gloom. The ShovelFlag was planted and the PAX assembled. In loving support of YHC’s alma mater, GUMBO not only sported a skin tight headband, but also skin-tight red&yellow “Gym Dike” from his VMI Glory Days – bringing warmth to YHC’s heart and general amusement among the PAX. Coming up on the 0530 start, YHC reminded the PAX of our F3 Credo – “Leave no man behind, but leave no man where you found him.” Today, that entailed carrying our wounded warrior SHAKEDOWN for any & all runs. This is how it went down…

    MOSEY:

    • Around Parking Lot to pick up stragglers – a few hearty volunteers appearing as pall bearers on the run, carrying the venerable Shakedown (who maintained excellent core-burn form and attempted to take pictures from 6 feet up)

    COP #1: (back at the ShovelFlag)

    • x20 SSH …that’s enough, too many better things to tackle

    MOSEY single file around track:

    • Follow the leader – layups, low side shuffles, butt kickers, high knees, bear crawls, running backwards, etc.
    • End at Pull-up Bar in a line, high knees, right face, UpDown-Merkins, plank

    COP #2:

    • Morning Call:  While each brother completes 5 pull-ups in turn, the PAX completes 5 matching Merkins, holding Plank between turns. When done with his 5, brother-on-bar calls out his F3Name which was echoed with gusto by the pushing PAX

    MOSEY to The Ridge:

    • Single file on track with more follow-the-leader exercises
    • Partner Up at The Ridge

    COP #3:

    • BURP Back Mountain:  Partner 1 starts Burpees at bottom while Partner 2 goes up/down hill 3x (Bernie Sanders up, runs back down) then switches with Partner 1 …partners complete 100 burpees all together. Burptastic BERNs all around!
    • When finished, help complete the SIX’s Burpees, then perform the “ABC’s” – on your six with legs together, trace letters (kudos to GUMBO for finishing the alphabet)

    MOSEY to Hand Rails & grab a new partner

    COP #4:

    • #10 Jerkins (pull-ups on bottom rail, legs held)
    • #10 CliffHanger Merkins (pushups on top rail, legs held)
    • #10 2-count PoleDancers (When FLANGE began twerking on an upright rail, YHC thought it wise to provide demonstration – lying on six parallel to low bar pulling chest up to rail – two count with head to each side counts as one)

    MOSEY back up around parking lot to far side from ShovelFlag

    COP #5:

    • Dr. TryHard’s newest Exergame “Capture the Flag”!
    • Split PAX into two teams, planking in lines facing one another
    • Caterpillar to 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
    • Side Note: DON DRAPER’s winners-circle secret = increasing space between planking teammates covers more ground faster… yes, YHC enjoyed 10 extra Burpees!
    • Losers joined winner for another minute of AYG OYO Flutterkicks

    EXTRA TIME COP #6: (YHC amazed with how fast the PAX is zipping through the planned workouts):

    • Back to Rails for another round of Jerkins/Merkins/Dancers
    • GUMBO provided wait-for-the-six plankercises
    • Another follow-the-leader exercise loop around the lot

    FINAL COP:

    • Merkin Wave – YHC called out each Merkin variety, each brother completing x3 to rapid-fire pass around the circle (diamonds, werkins, fingertip, ranger)
    • A little more Mary – Freddie Mercurys x20 IC, then YHC calling degrees to hold legs (90, 60, 10, 30, 90, etc)
    • Dr. TryHard’s all new Workout Finalizer – The CircleMerk !!! (double entendre appreciated by all) – Plank walk to middle, shoulder to shoulder, then Rt arm over next man passed around, then x3 Single Hand Merkins. Booyah!
    • Oh wait…still have 90 seconds…so 90 SSH’s it is
    • NOW we’re done… Way to work fellas!

    COT:

    Counterama

    Namerama

    Announcerama:

    • The FORGE – new AO at Huguenot High starting 4/4
    • Personalized F3 Shirts coming soon

    Prayer