Author: Dr Tryhard

  • Sting Operation

    A posse of 10 gloom officers attempted to join the sting operation of local law enforcement converging at The Forge, but after 15 minutes of the PAX playing frogger , and no fugitive FNG’s joining the beatdown, the cops moved operations over to the Middle School, and the gloom warriors claimed victory over the day in the following fantastic fashion:

    The THANG: 

    WARMERAMA: 

    • Mosey loop around the top lot and circle up
    • Welcome & Disclaimer
    • Warm-up Reps IC including a run to the top of the knolls and back

    COP #1:

    • Mosey to the bottom of Love Hill
    • QUARTER POUNDER
    • Run up to each successive light pole for given reps, Bernie back to start, hold for the SIX
    • x25 Merkins (x10 Wide, x10 Reg, x5 Diamond)
    • x50 Squats
    • x75 LBC’s (x25 Reg, x25 Oblique ea side)
    • x100 SSH’s

    COP #2:

    • Mosey to bottom of Handicap Ramp
    • OVER UNDERS
    • PAX line up to alternate hopping over and ducking under rail intervals

    COP #3:

    • Ascend MOUNT CHAPLAIN
    • Stop at each paved landing going up to complete x10 Merkins and x10 Heels to Heaven

    COP #4:

    • Mosey to the AMPHITHEATER
    • Partner up for a MINI DORA
    • While P1 does reps, P2 box jumps up and down steps to then switch
    • x25 Burpees
    • x50 WWII’s
    • x75 Flutters (2-ct)

    COP #5

    • Mosey up to the ECHO CHAMBER
    • x10 Hoedowns IC
    • x10 Donkey Kicks IC
    • x10 Hoedowns IC 
    • IC reps Loud and proud for the assembled cops

    Mosey BTTF:

    • Circle up to stretch and Review the F3 Mission, Credo, and 5 Core Principles 

    COT:

    • Counterama # 10
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer
    • COFFEE!!! Thank you Snuff m’dear. 

    NMS:  It was quite the happening AO this morning with no less than 15-20 law enforcement driving around and through the AO at various intervals, inspiring discussion as to whether they were looking for a fugitive on the run, or just trying to decide where to meet up. The PAX discussed whether we would take down and hand over the fugitive, or welcome him to F3 as an FNG – this IS open to ALL men you know. Haha. Well, the beatdown kept the PAX moving and our spirits light, and YHC was particularly impressed with how loud and proud the PAX sounded as they counted off reps in cadence in the Echo Chamber. Thank you Snuff for the amazing coffee!!! Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Monthly: Breaking Bread, Bridge
    • Thanksgiving Day – TWO options will be 0530 Timberwolf Ultimate Frisbee, and a 0700 pConvergence at Mary
    • 11/23 Alamo Chili Cookoff
    • 12/6 Father Daughter Dance

  • HB3 – Bell Bashers

    A swarthy seven SOJ studs swung their huge bells into the frosty gloom in the following HIMtastic manner:

    WARMERAMA: 

    • Mosey loop carrying KB’s and circle up
    • Welcome & Disclaimer
    • Warm-up Reps IC and a few stretches

    THE THANG:

    • Coupon mosey down to the best Turf field in RVA and line up on the TD line
    • THE GREMLIN – the nastier smaller brother of the classic Beast – usually shorter distances, but with movement activities between reps, and in today’s case, carrying KB’s
    • Round 1 – Lunge walk 20 yards between stops, x6 Goblet Squats at each of the six stops 
    • Round 2 – Bear crawl dragging Bell between 5 yard intervals, x6 KB swings at each stop
    • Round 3 – Overhead run between 20 yard intervals, with x6 KB WWII’s each stop
    • Round 4 – BELL BASHERS was a new one today – imagine crab walking, but with butt scooting backward along turf, alternating hands to pull along KB between legs. Used the 5 yard intervals for this nasty little movement, stopping for x6 Bell Hammers (2-count) at each stop
    • Round 5 – Shoulder carry the KB to run between 25 yards intervals, stopping for x6 Bell Merkins each stop
    • Round 6 – Last but not least, the PAX held their KB’s to hop (mini broad jump) between the 5 yard intervals, stopping for Bell Burpees at each stop (BB’s combine dropping for a Bell Merkin, the Hopping up to swing the Bell overhead)

    REVIEW TIME:

    • PAX took a few minutes to familiarize and practice proper Turkish Getup form

    Mosey BTTF and Circle up for COT:

    • Counterama # 7
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer
    • COFFEE!!! (Thank you Snuff!!!)

    NMS:  There may not be a more spectacular way to start a new week than swinging Huge Bells with your favorite fellas. YHC diverged from the stationary KB routine and take the Bells on a little tour down to the field. The Gremlin beast is always a crowd favorite, and the movements and reps held the PAX to a higher level of pain than usual. Today’s novel little routine was the crabscoot KB pull, which was suggested to be called Ball Bashers by L Woods after we noticed Snuff actually crab walking with his Huge Bell sitting atop of his man parts. Snuff was prompt to edit the exercise name to Bell Bashers. Either way, the PAX put in some challenging work today, and YHC already has another 1000 ways to introduce KB’s to every Forge routine from the last 6 year. Keep posting gents! Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Monthly: Breaking Bread, Bridge
    • Thanksgiving Day – TWO options will be 0530 Timberwolf Ultimate Frisbee, and a 0700 pConvergence at Mary
    • 11/23 Alamo Chili Cookoff
    • 12/6 Father Daughter Dance

  • Reacher VQ + x2 FNG’s

    Exciting times at The Crossing with our very own State Trooper REACHER stepping up to Q and both Chaplain and Birdman stepping up to bring an FNG. YHC was asked to write up a brief BB for Reacher, so here’s an effort to recall his completely random and made-up-as-he-went beatdown:

    The THANG: 

    WARMERAMA: 

    • Welcome & Disclaimer
    • Various stretches, a handful of merkins, and a run around the parking lot

    COP #1:

    • Collection of reps including but not limited to squats, merkins, holding elbow plank, and partnered up for PLT’s

    COP #2:

    • Triple up for a few cycles of derkins with feet resting on planking partner’s back and timer running a big loop

    COP #3:

    • Run down the hill and partner up for a few rounds of wind sprints up the hill, walking down, then a few rounds of bear crawls up the hill and walking down

    COP #4: 

    • Calf raises to exhaustion on a curb (Chaplain for the win), while those tapping early plank for the SIX

    COP #5: 

    • Mosey up to a grassy area for carious reps including WWII’s, LBC’s, and others – sometimes called IN CADENCE
    • F3 REVIEW BY DTH – PAX hold squat while we review the Mission, Credo, and 5 Core Principles

    COP #6: 

    • Back to the hill for lunges up and walk down, then backward lunges up, and probably other stuff I’m forgetting

    BTTF:

    • A few minutes of stretching

    COT:

    • Counterama # 7
    • Namerama – Welcome GRIDLOCK and DU HAST
    • Announcerama (see Below)
    • BOM Prayer

    NMS:  Reacher says he was glad for the opportunity to lead, and enjoyed flying by the seat of his pants to come up with a decent whooping for our two FNG’s. Chaplain’s FNG David works in engineering for traffic control – welcome GRIDLOCK! Birdman’s FNG is a young man working in politics and loves history and philosophy and speaks fluent German – welcome DU HAST! (some of you may remember this famous song by Rammstein). Way to put in the work fellas! Keep posting! 

    Announcements (SEE SLACK!)

    • Monthly: Breaking Bread, Bridge
    • 11/23 Alamo Chili Cookoff
    • Thanksgiving Convergence 0700 at Mary
    • 12/6 Father Daughter Dance

  • Full Beaver Mooners

    9 studly SOJ NOS brothers who all appreciate a big beautiful beaver (moon) gathered to ruck and chat as we do every week. No Q on the sheet, and nobody jumping forward to lead at 0500, so YHC grabbed the reins and launched into Larus. Enjoyed conversing all things hunting and venison processing with Dealer and the PAX exited the woods to take on some streets, bernie for the hills, squats for the SIX. Probably covered about 2.5 miles and ended a few minutes early for some quality coffeerama time. Thx for letting me lead gents. Yours AYE! ~DTH

    COT:

    • Counterama # 9
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer – Gratefulness theme

    Announcements (SEE SLACK!)

    • Monthly: Breaking Bread, Bridge
    • 11/10 – NTB on Q for HUGE BELLS #2
    • 11/12 – brother BRU will lead the Ruckhenge crew
    • 11/23 Alamo Chili Cookoff
    • 12/6 Father Daughter Dance

  • Virgin Turf

    A 10-PAX of high energy HIMs shrugged off the fartsack to embrace a 40 degree DTH beatdown. After seeing the virgin turf of the new baseball fields during the ruck, YHC decided it was high time for breaking in new ground. Here’s a tough one for the history books. 

    The THANG: 

    WARMERAMA: 

    • Circle up in the lot for reps
    • Welcome & Disclaimer
    • Nancy Kerrgans IC
    • DQ’s IC
    • RUN to the bottom of the gravel road and back to circle up
    • Imp.Squat Walkers IC
    • Ukrainian Soldiers IC
    • RUN to the bottom of the gravel road and back to circle up
    • Tempo Carolina DD’s IC
    • Tempo Werkins IC
    • Tempo Ranger Merkins IC
    • RUN to the bottom of the gravel road and back to circle up
    • WWII’s IC
    • Heels to Heaven IC
    • Kimchi Twists OC
    • Oblique LBC’s ea side IC
    • Wilsons Wife

    COP #1:

    • Mosey down to the back baseball field fresh turf for a SEVEN OF DIAMONDS
    • Reps at each base, bear crawl to first, bernie to second, run to 3rd and home
    • x7 Burpees
    • x14 WWII’s
    • Intermission for a Plank Review of the F3 Mission, 5CP’s, an Credo
    • x21 Merkins
    • x28 Humpers
    • x21 Flutters (2-ct)
    • x14 Ball Dippers (2-ct)
    • x7 No Cheat Merkins
    • Variable reps completed at home waiting for the SIX after each round (Skinny Dip does NOT break perfect form just to keep up!)
    • (0740 by the time we finished – amazing how much time this eats up!)

    COP #2:

    • Mosey back up to the lot and line up for INDIGENOUS PEOPLES RUN
    • PAX moves at a run pace (not mosey), while last man drops for a burpee and sprints to the front
    • Progress galf way around parking loop

    COP #3:

    • VARIABLE STUFF MADE UP AS WE WENT
    • Lunge Walk a ways
    • Derkins on new concrete planters
    • Spider crawl down steep grass hill
    • Low crawl back up (just elbows and toes touching the ground)
    • Hoedowns IC on the wall
    • Run BTTF w Karaoke both ways, High Knees, Butt Kickers
    • Circle up at the flag for Hydraulic Planks IC

    COT:

    • Counterama # 10
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    NMS:  What a great way to ring in the month of November! Solid number of Rockwood PAX for a cold morning, and special TClaps to a few guys who haven’t been out for a while but answered the call (Skinny Dip, Roadrash, and Dora). Someone in COT thought he said Skinny Di*k… nope, that would be DIP. Haha. Glad to choose the hard path with such a fine PAX of brothers – grateful for each of you! Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Monthly: Breaking Bread, Bridge
    • 11/3 Launch HUGE BELLS (new KB AO at Forge location)
    • 11/23 Alamo Chili Cookoff
    • 12/6 Father Daughter Dance

  • the beginning of change…

    Where two or more are gathered…great things can happen. Big Rig joined YHC for a few loops around Rockwood and inspecting the new baseball turf fields while discussing deep matters of life change. The beginning of change is recognizing something needs improving. We all have blind spots and sometimes the things we most need to change we can’t see ourselves without the insights of a loving brother. YHC is thankful for Big Rig and so many others who have shown up, led by example, and earned a seat at the accountability table. We are stronger together brothers. Yours AYE! ~DTH

    “Carry each other’s burdens, and in this way you will fulfill the law of Christ.”

    ‭‭Galatians‬ ‭6‬:‭2‬

  • The ‘ol NG gonna whoop ya!

    A salty dozen Forge vets truly embraced the suck this morning taking on the New Glory challenge. Their venerable Q threw down the gauntlet that completing three rounds in 30 minutes is the gold standard for badass fitness level, and these HIM’s showed UP! 

    The THANG: 

    WARMERAMA: 

    • Mosey loop around the New Glory course to review the expected exercises
    • Circle up at the flag for a brief warm up and stretch to get the body fully limbered up

    THE NEW GLORY:

    • The Forge’s own semi-regular fitness litmus test, to provide PAX the opportunity to monitor their individual physical progress
    • Timeframe: 30 minutes
    • Style: BEST form possible, You vs YOU!
    • THE CIRCUIT:
    • Starting point at the Shovel Flag
    • 0540 STARTING BELL
    • #1:  Complete x10 Burpees at the flag
    • #2-5:  Run down S.Coleman Rd to the Handicap Ramp, stopping at each light pole (x4 poles total on the right side) to complete x5 Hand-release Merkins
    • #6:  Bear Crawl halfway up the Ramp
    • #7:  Lunge walk to the end gate
    • #8:  Complete x20 Jerkins on the Rails
    • Run up Mount Chaplain, stopping at each new paved landing to complete assigned exercise…
    • #9 (Level 1):  x5 Burpees
    • #10 (Level 2): x10 Ball Dippers (2-ct)
    • #11 (Level 3): x15 Heels-2-Heaven
    • #12 (Level 4): x20 Squats
    • #13 (Level 5:) x25 Mtn Climbers (2-ct)
    • #14:  At the top of Mt Chaplain, complete x30 WWII’s, then run BTTF to begin the next Round 
    • THE GOAL: Complete as many circuit rounds as physically possible with good form until time is called at 0610.
    • NEW GLORY completion points have been posted on the F3RVA Challenge Spreadsheet, where PAX can review progress over the years! Link HERE:  https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/edit?usp=drivesdk

    INDIVIDUAL STATS FOR TODAY:

    Doozy – 3.1

    AFB – 2.5

    Dookie – 3.0

    Snuff – 3.0

    Machismo – 3.3

    L Woods – 3.0

    Chaplain – 3.0

    Dealer – 3.1

    Tin Man – 3.0

    Singer – 2.10

    Salt Lick – 2.10

    DTH – 3.4

    COT:

    • Counterama # 12
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    NMS:  Amazing effort by the PAX today with more HIM’s reaching the 3.0 goal than ever before! Unclear whether the Forge PAX fitness level is just that much better over the years, or if the badass gauntlet thrown out by YHC inspired some extra push, but either way WELL DONE FELLAS! Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Monthly: Breaking Bread, Bridge
    • 10/25 Smoketree Zombie Run
    • 11/3 Launch HUGE BELLS (new KB AO at Forge location)
    • 11/23 Alamo Chili Cookoff
    • 12/6 Father Daughter Dance

  • Into the Unknown Doubles the AO!

    A trio of wilderness explorers decided The Crossing AO had more to discover than was previously known. After a brief warmup, their fearless Q led a run on a hidden gem of a woods trail adjacent to the upper field. The abbs were then thoroughly tested through a number of reps IC in the field. Again launching into the unknown, risking life limb and chiggers, the PAX hurtled down into the pond, to find it dry, and forged their way back out into the lower parking lot. YHC led a brief but thorough F3 Revieworama in elbow plank followed by carousel plank walks around two islands. The PAX again ran off into the unknown finding a narrow trail among the bushes that led back to the power line clearing. The PAX bear crawled to the tower then completed pull-ups and jerkins on the metal structure. A triple check seemed perfectly in order, and while a runner ran a loop the other two completed Monkey Humpers and Heels to Heaven. A pair of fenced K9’s nearby wildly cheered on our efforts the entire time. The PAX continued down the power line clearing and cut into a culdesac to the left (West) only to then discover a beautifully long and painful Love Hill. Chaplain was speechless until he exclaimed YHC had quite suddenly an unexpectedly double the size of The Crossing AO. High fives all around. The PAX ran down to the bottom of the road where it met with Parham and then returned to the top via run and Bernie. We continued BTTF with some bear crawls and lunges en route, and enjoyed a core burning 4 minutes of Mary at the flag to finish the time. New Level UNLOCKED! Yours AYE, DTH

    COT:

    • Counterama # 3
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    Announcements (SEE SLACK!)

    • Monthly: Breaking Bread, Bridge
    • 10/25 Smoketree Zombie Run
    • 11/3 Launch HUGE BELLS (new KB AO at Forge location)
    • 11/23 Alamo Chili Cookoff
    • 12/6 Father Daughter Dance

  • Breaking New Ground

    The Ruckhenge ShieldLock adventured into new areas around the AO, sharing the pleasure of shouldering a log, stopping at every culdesac and turnaround for variable reps, and chatting about all manner of things, not least of which was the latest chapter of the Atomic Habits book we are reading. Essentially, your environment provides cues which trigger your habits – so, change your environment to support/simplify the habits you are working toward while reducing visibility/accessibility of those habits you are trying to remove. Simple, but true. Thank you gentlemen for permitting me the honor of leading you this morning. Yours AYE! ~DTH

  • 16 Gloom Cats Meowing at the Full Moon

    A solid band of brothers converged to welcome an uprange Q and a local FNG. Here’s how these 16 gloom cats toured the spooky streets of Rountrey, meowing probably too loudly for the sleeping populace. 

    The THANG: 

    WARMERAMA: 

    • Mosey to the end of the lot and circle up
    • Welcome & Disclaimer
    • A wide selection of excellent Warm-up Reps IC broadening the minds of many newer PAX – yes, there IS more to F3!

    CULDESAC CIRCUIT:

    • Mosey around the hood (maybe 1.6 miles), stopping at x7 culdesacs, with the PAX completing the following at each stop OYO:
    • x5 Burpees 
    • x10 Jump Squats
    • x15 WWII’s

    ALONG THE WAY:

    • The PAX honored the Credo and stopped periodically to ensure the SIX wasn’t left behind
    • At one midway stop, the PAX were guided to complete Broad Jump Herpees
    • Also there were a few uphill slopes by which the PAX ascended via Bernie Sanders

    Mosey BTTF:

    • Elbow Plank for Review of the F3 Mission, Core Principles, and Credo
    • SIX MINS OF MARY – again, widely variable reps wowing the novice minds of many a young PAX

    COT:

    • Counterama # 16
    • Namerama – welcome DR MEOW
    • Announcerama (see Below)
    • BOM Prayer – Heist 2.0 Max, the death of Brady’s daughter, some back injuries

    NMS:  How many times does it take to EH a guy into F3 who you’ve known for many years? Well, in the case of my Pediatrician colleague Dr Mason, it’s been too many to count. But today was the day! And once he gave the HC last week, YHC jumped on the Q sheet to ensure a high quality beatdown welcome party. Today’s routine was a fun patchwork of many different exercises, easily modifiable, and simple to keep the PAX together regardless of fitness level. This was evident based on how chatty the PAX were, but YHC can attest completing all the exercises as directed was a wonderful sweatfest. Dr Mason lives a few doors down from the Rountrey Clubhouse but since that name was already taken, we went with his license plate moniker “DR MEOW” – so named for his love for cats. Ya’ll can imagine some other quite derogatory options were suggested. This was YHC’s THIRD FNG within the last week, probably just a combination of determination and lovely weather – BUT the encouragement to you all is to KEEP ASKING those guys in your circles – you never know when they’ll finally say yes. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Monthly: Breaking Bread, Bridge
    • 10/25 Smoketree Zombie Run
    • ?1st weekend in Dec – Alamo Chili Cookoff