First Watch has always been one of my favorite spots in Richmond, so when SOJ Takeover was proposed, it was my first choice. Excellent dudes and always a good time with plenty of banter and 2nd F after a beat down.
Five men answered the 5a call this morning. Here’s what went down:
Mosey to Parking Lot
Warm up — Parking Lot
- Few laps around the parking lot
- Circle up
- Side Straddle hop — 20x
- Dead Man Hang — C/L/R
- On your six,
- Leg out L/R
- Roscoe’s mom L/R
- Pull leg to chest L/R
Thing 1 — 11s @ Far End of Parking Lot
- Hand Release Merkins
- Jump Squats
- Run width of parking lot
Thing 2 – Four Corners, Stacked
- 10x Burpees
- 20x Carolina Dry Docks
- 30x LBCs
- 40x Squats
Thing 3 — DORA
- American Hammers 100x
- Heels to Heaven 200x
- LBCs 300x
- Timer Lunges across parking lot
- 5x merkins
- Bernie back
COT
- 10 Year Convergence & Pediatric Cancer Awareness Fundraiser
- Raising $10,000 for Pediatric Cancer Research
- We’re estimated to bring in close to $50,000 so far. Every dollar counts.
- Donate and share the link with family and friends
- Prayer Requests
- All those battling cancer or have friends/family impacted by cancer
