Author: Dr Tryhard

  • 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