F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

The Great Wall of Tryhard

2

The warm gloom of the Forge welcomed 8 studly HIM’s to defeat the flesh, including a new visitor from Rock&Roll, heaping loads of enthusiastic Jamaican vibe, none other than HEARTBURN himself! Here’s how the good Doctor delivered the PAX to victory:

The THANG:

WARMERAMA:

  • Mosey loop & circle up nearby
  • Welcome & Disclaimer
  • Variable IC Reps to get the muscles warm top to bottom

COP #1:

  • Mosey to “THE GREAT WALL OF TRYHARD” – entire PAX climb 12’ stone retaining wall as a team

COP #2:

  • x2 sets of PARTNER JERKINS on the handicap rails – x10 jerkins while partner holds legs in deep squat
  • Bear crawl up the grass hillside

COP #3:

  • Mosey to upper lot for a SALMON LADDER – while PAX complete WWII’s, two at a time traverse the drainage ditch, stopping at each barrier to do x5 derkins and x5 dips, then await the PAX on the other end doing WWII’s

COP #4: 

  • Short mosey to the school wall
  • DIRTY HOOKUPS x10 IC
  • DONKEY KICKOFFS – ascend DK’s by 5 with 5sec rest with feet on wall between sets: 5, 10, 15, 20

COP #5:

  • Mosey to the amphitheater for a KILO-DORA (1000 reps):  While moving partner ascends amphitheater via box jumps up/down big steps TWO times, the other contributes to completing the following:
  • x100 Kimchi Twists
  • x200 Mtn Climbers (2-ct)
  • x300 Flutters (2-ct)
  • x400 Elbow Plank Side-To-Side Pickle Pounders (1-ct)
  • *ran out of time with ~75 to go*

Mosey BTTF:

  • En Route collect PAX to complete a final 100 yard AYG sprint

COT:

  • Counterama # 8
  • Namerama
  • Announcerama (see Comments)
  • HEARTBURN took the PAX out in Prayer

NMS:  There is a fresh breeze blowing south of the James, a revival in the spirit of inclusion and camaraderie, with FNG’s being added weekly and the heat getting turned up on choosing the hard path. What a privilege it is to see men moved from Sad Clown to victorious HIM! For the newer guys we are recommending or providing the F3 book “Freed to Lead”, and for those veterans walking the walk, a weekly Shield Lock is happening reviewing the Q Source beginning to end. It’s not for everyone, but the hard path is rarely chosen by accelerating HIM’s. This is only the beginning. Yours, DTH

Share.

About Author

Joined F3 at NoToll 9/25/18. Started The FORGE 4/4/19. Fealty to SOJ. Follower of Jesus Christ. Pediatrician. Missionary. Husband to the M since 2005. Papa to a couple awesome 2.0's "Oreo" & "Banjo".

2 Comments

  1. – FLATTY – Prayers for Isenburg family facing end of life due to cancer
    – SCHOOL OF ROCK will follow Rock&Roll’s COT on 5/28 – a 30min bootcamp for our kids
    – CONVERGENCE on Memorial Day (5/30), kickoff at 7am at Tredegar Iron Works (near Browns Island) – it’s a GREAT day to bring out an FNG!
    – 6/4 0730 Convergence at the Bridge (see Slack for details)
    – 6/4 Blood Drive (see Slack for details)

  2. Always can count on you DTH to push the boundaries to accelerate the PAX in all 3 F’s. Appreciate it brother. Painful beatdown today and I’d expect nothing less. I know I needed it.

Leave A Reply