Author: Dr Tryhard

  • Ravaging the Archives for Blues Clues

    The Crossing regulars welcomed the latest FNG-de-DTH in style, taking to the lush upper field for a fun ride down memory lane. Many a reader will be hard pressed to remember the last time they experienced these Exicon relics, if ever. Please take notes and share the love with your own PAX. 

    The THANG: 

    WARMERAMA: 

    • Mosey back to the field and circle up
    • Jesus Beats Remix starring Forrest Frank
    • Welcome & Disclaimer
    • Warm-up Reps IC – including a few throw-back oldies

    COP #1:

    • Partner up for B.O.M.B.S.
    • Teams complete (like a Dora) the following cumulative reps while alternating a run down the field and back
    • x25 Burpees
    • x50 Overhead Press holding Low Squat
    • x75 Merkins
    • x100 Big Boy Sit-ups (WWII’s)
    • x125 Squats

    F3 PLANKORAMA REVIEW – The Mission

    COP #2:

    • Line up for SHE HATE ME
    • PAX traverse the field via 20 lunges, stopping for x10 Groiners and x10 Merkins from one end to other (two reps down and two back)

    F3 PLANKORAMA REVIEW – x5 Core P’s

    COP #3:

    • Circle up for THE CIRCLEBURP
    • Pass a burpee around the circle while rest of PAX are completing a given exercise
    • x5 Rounds – Al Gore, SSH’s, Lunges, Shoulder Taps, Flutters

    F3 PLANKORAMA REVIEW – The Credo

    COP #4:

    • Line up behind DTH for The BATAAN DEATH MARCH
    • PAX Lunge walk while last man completes x3 burpees and runs to the front
    • Down the field and back for all PAX to have a turn

    COP #5:

    • Circle up on your SIX with heads at the center for GUANTANIMO
    • PAX jump up in succession to run around the circle either tossing legs up or throwing them down, while supine PAX keep the legs straight and off the ground
    • 2+ rounds completed

    Mosey BTTF for a few extra reps and COT:

    • Counterama # 7
    • Namerama – welcome BLUES CLUES!
    • Announcerama (see Below)
    • BOM Prayer

    NMS:  Beautiful weather for a bootcamp, keeping the PAX localized to the field for the sake of a few Clydesdales and a quickly-exhausted FNG. Big welcome to Jeremiah Blue, nicknamed BLUES CLUES! He’s been a faithful brother in YHC’s Bible study since recently accepting Jesus as Lord and Savior. Let’s pray he keeps seeking the fitness, both physical and spiritual! Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Iron Pax at Timberwolf & Lumberyard
    • Monthly: Breaking Bread, Bridge
    • 10/2 NOS Meeting, 8pm at DTH’s
    • 10/3-5 GrowRuck in Cary NC
    • 10/4 Handicap Ramp Build (see Gomer)

  • Winning = 2 pounds and 1 year lighter

    Seven ruck studs embraced a cool morning to celebrate OC’s successful weight and age loss program. The secret to his success is simply believing he is a year older than he actually is for a while, and then DK reveals the best birthday present possible – “bro, you’re turning 49, not 50…” 

    The THANG: 

    YHC set an EMOM timer to go off every 5 minutes at which point all PAX stop rucking to complete x3 Burpees (ruck packs ON), and the #60 sandbag is passed to another HIM. 

    The PAX completed three loops around the Stony Point Business Complex, and stopped a couple times at the patio area outside Gelati Celesti for variable core reps and review of the F3 Mission, Core Principles, and Credo. 

    Variable mumble chatter included, but was not limited to, advice on how to survive Grow Ruck, making and breaking good and bad habits, and the weather. We enjoyed a lovely coffeerama at Einstein afterwards discussing chapter 3 of “Atomic Habits” and the PAX was fully satisfied with all three F’s being honored. 

    Yours AYE! ~DTH

    COT:

    • Counterama # 7
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    Announcements (SEE SLACK!)

    • Iron Pax at Timberwolf & Lumberyard
    • Monthly: Breaking Bread, Bridge
    • 10/2 NOS Meeting, 8pm at DTH’s
    • 10/3-5 GrowRuck in Cary NC
    • 10/4 Handicap Ramp Build (see Gomer)

  • Seven Sweatfest Years

    A robust PAX of 18 celebrants posted to the Forge in support of DTH completing Seven Years in F3. Their reward for posting was, as expected, a one of a kind ride on the pain train mixing pure sweatfest brutality with a theme of sevens, a nice tour of the AO, lovely background beats to keep the energy flowing, and generating a little Garmin sketch with our movements. Here’s to seven years! 

    The THANG: 

    WARMERAMA: 

    • Mosey over in front of the school and circle up
    • Welcome & Disclaimer
    • Warm-up Reps (always x7 reps IC)

    SEVEN OF DIAMONDS:

    • Stops for the usual ascending/descending  reps were seemingly random, but in fact drew out a Garmin image shown below
    • x7 Burpees at 4 Points
    • x14 WWII at 4 Points
    • x21 Ball Dippers at 4 Points
    • x28 LBC’s at 4 Points
    • x21 Sumo Squats at 4 Points
    • x14 Hand Release Merkins at 4 Points
    • x7 Burpees at 4 Points
    • Mosey BTTF

    SEVEN MINUTES OF MARY:

    • Variable core reps IC usually to some number divisible by seven

    COT:

    • Counterama # 18
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    NMS:  Whew! First time in a while YHC felt the bile rising and a little light headed as we concluded the Seven of Diamonds. Appeared all PAX present were soaked with sweat and the mumble chatter had died about half way through the sets, hence the confidence in this sweatfest making into the F3RVA annals of all time toughest beatdowns… well, maybe under the subsection of anniversary workouts, within the chapter of DTH… Haha, anyway, thank you to Beaver and Choo Choo coming all the way out from New Kent, and Handshake/SF/Gaudi coming down from the West End. Very much appreciate all you guys! Seven years down, 37 to go? AYE! ~DTH

    Announcements (SEE SLACK!)

    • Iron Pax at Timberwolf & Lumberyard
    • Monthly: Breaking Bread, Bridge
    • 9/26 Night Ruck CSAUP
    • 10/2 NOS Meeting, 8pm at DTH’s
    • 10/3-5 GrowRuck in Cary NC

  • Randorama

    5 moist studs of the 6pm mist chose The Crossing over comfort and did whatever came to the Q’s mind, as follows:

    The THANG: 

    WARMERAMA: 

    • HP kicked off the warmup reps while the Q arrived a few minutes delayed due to traffic
    • YHC takes over with IC reps of The Opus, Squat Walkers, and a variety of other fine reps to get the PAX warm
    • Mosey the Annex Lot and circle up on the dewy shovel flag mound – absent the SF as YHC arrived late
    • Elbow Plank for a painfully slow review of the F3 Mission, Credo, and 5 Core Principles 

    MOSEYRAMA:

    • YHC felt like running but with widely variable PAX speeds, we did short distance bursts with front runners holding People’s Chair for the SIX, making it around the to other races end of the church

    RANDO REPS ON CURB COP:

    • The Riverdance (alternative steps on curb) x100 2-count reps OYO
    • Stilettos (squats w heels up on curb) x30 reps OYO

    DORA 1-2-3:

    • Partner up (3 and 2) to complete x100 Merkins, x200 Squats, and x300 LBC’s
    • Moving partner bear crawls the hill and crawl bears back down

    MOSEYRAMA:

    • Again some running intervals, with front runners doing variable reps, or planks, or people’s chair awaiting the SIX

    BTTF for COT:

    • Counterama # 5
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    NMS:  Special encouragement awarded to our newer PAX Reacher and Johnny 5 who are pushing hard and getting better every post. Also shared some truth bombs about the simplicity of stepping up to VQ. Appreciated the fine misty rain for today’s Q – really had me in a high spirit to be out in the elements. Thank you guys for permitting me the honor. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Iron Pax at Timberwolf & Lumberyard
    • Monthly: Breaking Bread, Bridge
    • 9/20 F3RVA Convergence, 0630 Dogpile
    • 9/26 Night Ruck CSAUP
    • 10/2 NOS Meeting, 8pm at DTH’s
    • 10/3-5 GrowRuck in Cary NC

  • The Hatchet

    A platoon of seven HIM’s buried the hatchet into a 3 mile ruck where we explored Bon Iron, went off road, walked the railroad tracks a ways, jumped off tracks and onto a surprise trail, then off trail and over creeks, up hill and down dale, and once back on the roads of Bon Air, we concluded with a neighborhood loop. Our beloved 60 pound sandbag was shared around during the ruck, but the real highlight was coffeerama afterwards discussing the first chapter of Atomic Habits at Einstein Bagels. So let’s go ahead and throw out every idea of setting goals and press into what it means to change our day to day systems. 1% at a time will eventually pay big dividends. Yours AYE! ~DTH

    TRUTH BOMB:  God doesn’t want to deliver us from life’s problems. He wants to DEVELOP us as He walks with us THROUGH life’s problems!

  • 14 Holes

    11 HIM’s of God carved some pain gain out of a beautiful crisp morning on our annual mountain men’s retreat at Windy Gap YoungLife Camp near Asheville NC. Here’s how 11 conquered 14 out of 18:

    WARMERAMA: 

    • Mosey a bit to circle up at a better lit area
    • Welcome & Disclaimer
    • Warm-up Reps IC, slightly extended total reps for a full body warmup

    The THANG: 

    • Mosey down to the start of an epic mountain frisbee golf course
    • Outlined the plan: escalator burpees to match the hole number, with a movement exercise to complete each hole, and variable reps (mostly called IC) at the end of each hole
    • Movements included runs, Bernies, sprints, broad jumps, lunge walks, low crawls, bear crawls, and others
    • After getting up to 9 burpees completing the first 9 holes, we switched to WWII’s at each hole for the back 9
    • The reps called were highly variable and too many to list, but the PAX got their money’s worth
    • Completed 14th hole and then mosey BTTF

    COT:

    • Counterama # 11 
    • Namerama, naming 2 FNG’s
    • BOM Prayer

    NMS:  Back for YHC’s 6th time on the mountain, and this place is absolutely majestic! Such amazing mountain beauty and the company of 300-400 wonderful men celebrating Jesus. YHC has led a lot of bootcamps here over the years but this was the first time tackling a workout based on the frisbee golf course, and it turned out to be an awesome smokefest. Thankful for being here and the other 10 HIM’s who joined for this morning’s victory lap. We’ll have the pleasure of enduring a beatdown delivered by Voltage tomorrow. Yours AYE! ~DTH

  • Alphabet 50’s

    A handsome HIM foursome converged at The Crossing for amazing conversation and barely completing Alphabet 50’s – which as you can guess is doing 50’s for each letter of the alphabet with a mosey in between. Twas a great time. Prayers for school stress, anxiety, job stressors, and safety for upcoming travel. See ya’ll on the flip side, AYE! ~DTH

  • Long Jams = Total Burnout

    Eight locomotion enthusiasts climbed aboard the musical pain train bound for Whooptown. Their humble conductor, DTH, fired up the music and led the way, as follows:

    The THANG: 

    WARMERAMA: 

    • PLAY: “Cum on Feel the Noize” by Quiet Riot
    • Mosey lap down the gravel hill
    • Bernie back up the grass
    • Lunge walk part of the lot
    • Mosey BTTF and circle up
    • Welcome & Disclaimer
    • PLAY: “The Middle” by Jimmy Eat World
    • Various Warm-up Reps IC

    COP #1:

    • Mosey out to some soft grass near the bball fields and circle up around the speaker
    • PLAY “September” by Earth, Wind & Fire (3:35)
    • American Hammers to the beat, with a Scrunchy Frog for every “September,” “Remember,” and “Ba-De-Ya”

    COP #2:

    • Mosey loop around field to small bball court and circle up around the speaker
    • PLAY: “Bring Sally Up” by HIIT BPM (3:25)
    • Hold elbow plank for duration of the song, alternating leg lifts with every “Up”

    COP #3:

    • Mosey over to larger bball court and circle up around the speaker
    • PLAY: “Tom Sawyer” by Rush (4:37)
    • Nancy Kerrigans for all instrumental parts, and switch to Lunges for the lyrical parts

    COP #4:

    • Mosey out to the tennis courts and circle up around the speaker
    • PLAY: “Come and Get Your Love” by Redbone (3:26)
    • Flutters to the beat, then Heels to Heaven with every “Hail” and “Come and get your love”

    COP #5:

    • Mosey to playground and group-up for a Triple check (two teams of 4) with some other random music playing
    • Swing Pumps, Dips, Run a Distance and Back

    COP #6:

    • Mosey over to large parking lot and circle up around the speaker
    • PLAY: “Eye of the Tiger” by Survivor (4:04)
    • Line hops to the beat, punches optional
    • Lt Dan completed with every “Survive,” “Survivor,” and “Tiger”

    COP #7:

    • Mosey over to the bottom of the small grass hill
    • WWII Inchworms up the hill
    • Duckwalk back down
    • Fixed-leg ankle hops up hill
    • Lunge walk down
    • Low crawl (only elbows and toes touching) back up the hill

    COP #8:

    • Step over to THE WALL
    • PLAY: “Come and get your love” by Redbone 
    • Hoedowns x20 IC
    • Heel Slappers x10 IC
    • ?maybe one other

    COP #9:

    • Mosey BTTF but stop in some grass for the final musical beatdown
    • PLAY: “Have You Ever Seen The Rain” by Creedence Clearwater Revival (2:41)
    • WWII’s to the beat
    • Stand up & jump knees to chest for every “I know” or “I wanna Know”

    Mosey BTTF for COT:

    • Bit of stretching
    • Counterama # 8
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    PRAY FOR:

    • Big Rig’s Dad skin cancer surgery Mon

    NMS:  Solid group of HIM’s to celebrate being ALIVE another day at Rockwood. YHC is very thankful to have brothers like these humoring all the music and pain. Nothing like reps on repeat until a long song ends to fond the burnout point of a muscle group – whew! But when in doubt, watch Purple Rain to know when to do reps during songs – dude is a gifted music man. Have a great weekend fellas. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • OTB RUCK – tomorrow 6am from L Woods house
    • Iron Pax at Timberwolf & Lumberyard
    • Monthly: Breaking Bread, Bridge
    • 9/13 L Woods 2nd F
    • 9/20 F3RVA 11yr Anniversary 
    • 9/26 Night Ruck CSAUP
    • 10/3-5 GrowRuck in Cary NC

  • Small Circle, Deep Thoughts

    Enjoyed rucking a few miles around Rockwood with HP sharing all sorts of real life stories. Big Rig ran for the first half then joined the conversation. Finished up in time to COT and stretch before the musical beatdown. Always a pleasure gents! ~DTH

  • Say Hello to my Little Friend…

    10 gloom studs hit the mean streets of Bon Air for the latest edition of sherpa training. YHC brought a 50# KB for the PAX to bring along and share around. Dealer showed off his hulkish hand strength by just palming the ball-side. We covered 3.6 miles in just a few minutes over an hour. Glad to have OC and Scram join us again. Prayers for L Woods’ dad just diagnosed with lung cancer yesterday, and for his M’s pregnancy ultrasound tomorrow. Coffeerama at Einstein afterwards was lovely – took in a history lesson from our Double Respect veteran (Scram), heard about how NTB is going to make over F3 Cville, and ran into Machinehead who swears he’ll post again once his knee ?meniscus heals up. See ya’ll for NTB’s sweet-16 (JK, 33) Bday Q tomorrow at The Forge. Yours AYE! ~DTH