Author: Dr Tryhard

  • “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! 

  • 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!