Author: Handshake

  • All aboard the Soul Train

    7 regulars, an FNG, and four legged friend joined for some cool-ish weather at Currahee. We had runners and walkers alike. Runners went Pump to John Rolfe to Gaskins to Gayton to Raintree to Falconbridge to Pump and back to the school. 4.6 miles. Walkers went on their own route.

    Announcements/Prayer Request – Roger Roger and his family. Lighthouse and his family and the country of Ukraine. Two Can. Husky (Kubota’s 2.0) has surgery on his arm today.

    NMS – Today was great. We had an extremely motivating FNG, Soul Train. Soul Train lives near Huguenot Park and he saw the men of No Toll on Tuesday and wasn’t sure who they were or what he was seeing so he put a message out on Facebook or Nextdoor and discovered it was F3. He searched the web and found F3 and F3RVA and has been reading backblasts and seeing the schedule. He decided to try Currahee since he had seen there were walkers and he felt it was the best opportunity for his first post. I can’t say enough good things about him coming. He didn’t know anyone and he didn’t know exactly what to expect but he woke up really early and drove across town without any expectations. Good for you Soul Train. We are better people to have you in the group. Its a testament to the rest of us that the community sees us, and the community is paying attention.

  • Sampler Platter

    10 of the toughest guys in the West End gathered for a beatdown and this is what transpired

    COP in front of Quioccasin Middle

    Mosey to the Bus Loop at Pemberton. Two Hand Release Merkins then Bear Crawl to the next Pole. Complete the entire Bus Loop

    Partner Up – P1 Run to the end of the Bus Loop, P2 HRM’s then Rotate for 3 rounds. Round 2 and Round 3 WWII’s and Flutter Kicks

    Mosey to Blacktop behind PES – Triple Check P1) Karaoke facing the school to the fence and run back P2) HRM’s P3) LBC’s Round 2 P1) Karaoke facing the field to the fence and back Round 3 P3) Bernie Sanders to the fence and run back

    Mosey to the Pull Up Bars and partner up P1) 10 Pull Ups, P2) WWII’s for 3 rounds

    Mosey to the PES field for a Four Corners Start at the first corner and run the entire 4 Corners and complete 10 Burpess, run back to the third corner and complete 40 SSH’s and then to the second corner and complete 30 Two-Count American Hammers, run back to the second corner for 20 Squats, and run back to the start.

    Mosey back towards the flag but stop and do 20 HR-Derkins

    Mosey back to the flag and complete a Merkin Ring of Fire and end with 1 minute of WWII’s

    Announcements – Happy Hour at the Innsbrook Capital Ale House this Thursday, March 17th at 2700 hours

    Prayer Request – the country of Ukraine and Lighthouse’s family. Roger Roger and his family (Mother, Father, Aunt)

    NMS – Not a lot of mumble chatter today. YHC wanted to explore the AO and keep things moving

  • Are you FC or fc?

    9 noble warriors met for this weeks edition of Currahee. 7 runners and 2 walkers

    Right on Pump, Right on Ridgefield, Left into the park and take the road all the way to the back and then reverse, Left on Ridgefield, Right on Falconbridge, Right on Pump. 4.5 miles

    Prayer Requests – For the Kastleberg family with Bills passing last Friday (Probations Rat from VMI). We life his family. Prayers for Roger Rogers Aunt. We also pray for Roger Rogers wife, Molly while she is going through medical isses.

    Moleskin – it was a nice breezy morning. We are glad once again to see Probation, it had been far too long. Hutton is officially a regular and needs to be added to the group text so he can add his specific flavor of sizzle. Let today be a reminder to reach out to those you haven’t spoken to in a while, we never know when it will be our last.

  • Sniper in the trees

    A lighter than average number of First Watchers gathered for a Lockjaw Q and this is what transpired

    COP – Various exercises ending with a Burpee Ring of Fire starting (and ending) with Kubota.

    Lockjaw flips the Q to Handshake and we were off. Mosey to the bottom of South Ridge

    Army Training. The Pax starts at their stomach and they pop up “i’m up” run a few steps “they see me” and they drop to their stomachs “i’m down” then they roll left, complete 5 Merkins and then pop up “i’m up” run a few steps “they see me” and then drop to their stomachs “i’m down” then roll right, complete 5 WWII’s. Repeat for a 1/4 mile and stop at the intersection of Overlook.

    Mosey to the top of Overlook for a Triple Check with P1 Running, P2 Squats, P3 LBC’s

    Mosey back to S. Ridge and Overlook and Bernie up to the next road and complete 20 HRM’s. Mosey again to next road and complete 30 WWII’s. Mosey back up to the top of S Ridge and do one last exercise that YHC forgot.

    Mosey to parking lot for 1 minutes of Mary.

    Announcements – The Bridge workout in Cumberland on Saturday, see Slack. I think i’m missing something…

    Prayer Requests – Kubota took a new role without James River Equipment. He’s moving to a full time Sales position at the Ashland Air Park location. Prayers (and congratulations) for this new venture for Kubota.

    Moleskin – great time today. YHC appreciates the PAX being tolerant of a new (and random) workout. Thanks as well for the kindness on YHC’s birthday.

  • Field Trip Day at 45MOM

    12 men (later to be 13) arrived on time (or maybe 30 seconds late) for todays workout and this is what transpired

    Clock strikes 0530 and we were off. Mosey across the street to N Willetta to Kingcrest to Woodlawn to Cary to Windsor Way. Circle up for a COP. Various exercises. Quick 5 Burpess for TYA and continue down Windsor Way to the field in front of Grace Baptist Church.

    Ascending/descending 4 corners. Run to Corner 1 and do (10) HRM’s, Corner 2 (20) WWII’s (10) HRM’s, Corner 3 (30) Jump Squats (20) WWII”s (1) HRM’s, Corner 4 (40) SSH’s (30) Jump Squats (20) WWII’s (10) HRM’s and then run back to Corner 3 for as we started the descending back to Corner 1.

    Triple Check – 3 exercises: P1 runs diagonal across the field P2 – Flutter Kicks P3 – Squats. 3 rounds.

    Time was running short so we started the mosey back. On the way we stopped one time to complete 20 HRM’s and 20 WWII’s.

    Mosey back to the flag and arrive at 0617.

    Announcements – The Bridge workout in Dillwyn, Va. at 0730 on Saturday, February 26th. Please see Slack for details.

    NMS – Beautiful weather today. It was great to see a FNG (Survey) and well as a guest from Downrange (Brick) from Lexington, SA. Survey was EH’d by Kokomo. He’s a Pediatrician and he enjoys adventure racing, welcome Survey. YHC felt bad today when we ran back to Mary and there was Anthrax waiting for us, apparently he was 30 seconds late and YHC had already taken off with the Pax. Sorry Anthrax!

  • Sisyphus comes (back?) to First Watch

    A merry band of 10 Average Joe’s met for some cold weather fun and here is what transpired.

    Round 1 – Start at the top of S Ridge run down a little bit, drop a empty Chinese Soup container as a marker. Bear Crawl back to the start.

    Round 2 – Run down past the first marker and place a new marker. 30 HRM’s and back to the top

    Round 3 – Run down past the first and second markers and then place a third marker. 40 uphill WWII’s and back to the top

    Round 4- Run down past the three markers and place a fourth, partner up. P1 runs to the third marker and back, P2 does 5 Merkins or HRM’s and then Planks for 5 seconds and repeats. Then P2 runs. Repeat 3 times, when completed run back to the start.

    Round 5 – Run down past the four markers and place a fifth, 10 Burpees and back to the start. Circle back to collect the 6 and make way to the Flag before the clock expires.

    Announcements – See Slack for Corned Beefs Ramp Build. Two more people are needed for next week.

    NMS – YHC thought this was the first time Sisyphus was run at FW but he was told otherwise (although no proof has been given). YHC enjoyed the opportunity to lead and thanks Lockjaw for allowing him to Q. This was a milestone workout for YHC. YHC is very appreciative for the drive and focus F3 has given YHC as well as being a Safe Space for Sophomoric Humor at First Watch. SYITG.

  • Fourly Bird

    Breakfest Club run. Cold day, but luckily not as cold as last week. Traditional route to and fro.

    No announcements.

  • The Wrecking Crew

    A band of 4 gathered for a early morning jaunt around Western Henrico, Bro Code style

    Godwin to south on Pump, Left on Falconbridge, Left on Raintree, Left on Windbluff, Right on Willowick, Right on Avenham, Right on Raintree, then repeat the loop and left on Raintree, Left on Ridgefield, left on Glen Eagles, Left on Old Prescott and back to Godwin. 4.2 Miles

    Announcements/Prayer Request – Pigskin and Gomer while they are on their Honduras trip

    NMS – quiet morning, typical mumble chatter. Its good to see Hutton settling in as a regular at Currahee

  • Beach weather at Heartbreak

    4 of the West Ends finest converged for a beatdown with unseasonably warm weather

    Mosey to Fueling Station for COP

    Mosey 20 yards further for continued COP in honor of Pigskin

    Mosey to Pemberton Elementary School for 4 Corners – 10 HRM, 20 Jump Squats, 30 WWII’s, 40 SSH’s then 1 Burpee and descending

    Mosey to Playground Area for a Quad Check – P1 is the timer and does 5 Pull Ups, P2 Dips, P3 Merkins, P4 WWII’s repeat 4 times

    Mosey to the PES Bus Loop, P1 Bear Crawl while P2 runs to the top of the Bus Loop and back repeat on the way down but with an audible to Crab Walk

    Mosey to front of PES for a Triple Check with 4 people P1 Runs the loop while Bernie Sandering the front section, P2 Flutters, F3 WWII’s

    Mosey back to school and 30 second of HRM’s

    Announcements – Prayers for Gomer Pyle and Pigskin on the trip to Honduras. They are truly doing the Lords work.

    NMS – it was nice to have the warmer temperatures, although it appeared Pinto didn’t get the Memo and he was dressed for Artic temperatures.

    It was a please to lead today.

  • 3/4 of Breakfest Club regulars

    3 or F3 RVA’s baddest, toughest, coldest, crew met for Breakfast Club. It was so cold we did the COT while on the run back. Early Bird Biscuits was our reward.