Author: Kubota

3 Strong posted at River Road Church in the very early gloom this morning for a tough Hot Potato beatdown.

Here is what transpired:

Kubota Q:

COP:

Mosey to the Triangle for:

Arm Circles x 15 Forward and x 15 Backward

DQ’s x 10

Imperial Walkers x 10

Russian Soldiers x 10

Merkins x 10

Scorpion Kicks x 10

Upside Down Scorpion Kicks x 10

Jazzercises x 10

Triple Check:

Partner 1 runs the triangle

Partner 2 does WWII’s

Partner 3 does Squats

x 3

Al Gore

EF Hutton Q:

Mosey back to parking lot and there are five grassy peninsulas in the parking lot.

Run to first x 10 Merkins, run back to start

Run to first x 10 Merkins, run to second x 10 Jump Squats, run back to first x 10 Merkins, run back to start

Run to first x 10 Merkins, run to second x 10 Jump Squats, run to third x 10 lawn mower pulls with kettlebells, run back to second x 10 Jump Squats, run back to first 10 Merkins, run back to start

Run to first x 10 Merkins, run to second x 10 Jump Squats, run to third x 10 lawn mower pulls with kettlebells, run to fourth x 10 Box Cutters, run back to third, second, first, start

Run to first x 10 Merkins, run to second x 10 Jump Squats, run to third x 10 lawn mower pulls with kettlebells, run to fourth x 10 Box Cutters, run to fifth x 10 Burpees, back to fourth, third, second, first, start.

Al Gore

Honeydo Q:

Series of Boat/Canoe with Kettlebells

30 Kettlebell Swings, then run lap around parking lot

40 Kettlebell Curls, run lap

30 Kettlebell Overhead Presses

Reverse Crunches, Alabama Prom Dates, Hold 6 inches for 60 seconds

Time Up, Numberama, Namearama, Announcements and EF Hutton took us out.

There will be no Early 5am bootcamp at River Road Church next Wednesday (Christmas Day)

Enjoyed it this morning, fellas! Tough workout.

Enjoy the last days leading up to Christmas and enjoy your time off next week with family! SYITG!

Kubota

5 strong converged on River Road Church early this morning wondering if the snow would stick and whether there would be a school delay or not. But first things first, a beat down was in order!

Here is how it happened:

Start to mosey over to the back welcome entrance of the church with kettlebells and stop for a second to gather Offshore who was 12 seconds late. Offshore then leaves mini-van side door open unknowingly and joins waiting PAX. Burpee at each speed bump on the way over.

COP (Kubota):

SSH’s x 25

Helicopters x 10

Russian Soldiers x 15

DQ’s x 10

Tempo Merkins x 15

LBC’s x 25

Flutter Kicks x 20

Kettlebell Q (WOJO):

5 stations with 4 kettlebells:

Station 1: 20 Hand Release Merkins (Timer)

Station 2: Kettlebell Deadlifts with 40lb KB

Station 3: Kettlebell Swings with 35lb KB

Station 4: Weighted LBC’s with 30lb plate

Station 5: Lawn Mower Pulls with 25lb KB

2 Rounds

Dora (Honeydo):

At side entrance of church, partner up and complete the following:

100 x Merkins

200 x WWII’s

300 x Jump Squats modified to 200)

Partner runs the parking lot

Four Corners (Fireman Ed):

Corner 1: 10 Burpees

Corner 2: 20 Lt. Dan’s

Corner 3: 30 Monkey Humpers

Corner 4: 40 Merkins

Burpee at each speed bump on the way back to:

Minutes of Mary (Offshore):

Realize that Offshore left his door open, check inside his van for animals or humans, then shut door.

Kettlebell American Hammers Ring of Fire (Brutal)!!

Circle up and each PAX but one has a KB or Offshore’s plate. 10 Weighted American Hammers in cadence. Pass your weight clockwise, 10 more. So on and so on. 5 sets of 10. Time up!

Numberama, Namearama, Announcements and Honeydo took us out!

Announcements:

Please continue to pray for Wojo’s Grandfather-in-Law and EF Hutton’s Dad.

Here is an excerpt from Swirly’s WDOG backblast this morning. This is a great idea and I will be willing to help head this up because I love books!

“Seriously we have a great source of books within our group. I encourage you all to share because we are all working towards getting better everyday right – and to get better we need to hit the three key areas: Body-Mind- Spirit. There are a few good books floating around through the pax so ask if interested. Heads up, an F3RVA book club will be coming soon as part of our 3 F’s. Stay tuned and let me know if your interested in being part of leading this!”

NMS:

Great early morning for a workout! Nice mixture of weighted work, running and core exercises. We stayed relatively dry and we all hated the 40lb KB that Wojo brought. The American Hammer Ring Of Fire with weights will be coming back soon. Brutal, but much needed! Welcome to Fireman Ed to his first 5am workout.

Great job this morning fellas and have a great day!

Kubota

Three warriors arose early and posted at the River Road Church boot camp for some cold, crisp, clear and starry fun that went like this:

COP at the grassy triangle:

Cherry Pickers x 15

Helicopters x 15

DQ’s x 10

Copperhead Squats x 15

LBC’s x 20

Scorpion Kicks x 10

Merkins x 10

Mosey down S. Ridge Road a ways with one kettlebell and complete a Triple Check:

Timer Bernie Sanders up the hill a ways and runs forward back down to the other PAX who are completing kettlebell pulls and WWII Sit-ups. x3

Mosey up Ridge to the church and triangle up for an EF Hutton Jack Webb special:

1 Jump Squat followed by 4 Monkey Humpers

2/8, 3/12, 4/16, 5/20, 6/24, 7/28, 8/32, 9/36, 10 Jump Squats/40 Monkey Humpers! Fit in some American Hammers, Reverse Crunches and other Mary exercises in between rounds.

5 Burpees OYO

Mosey back to grassy triangle with the decorated whit vinyl fences and grab some fence for Honeydo’s Q:

Plank with feet on bottom rail and complete 10 Derkins, roll over and complete 20 LBC’s. Feet on middle rail and do the same. Feet on top rail and do the same.

Next round complete 15 Derkins on each rail followed by 20 LBC’s after each rail.

Merkin Ring of Fire x 20 each PAX

Mary in the parking lot:

Hello Dollies x 20

Heels to Heaven x 20

Pickle Pounders x 20

6 inches for 30 seconds

BTTF

Numberama, Namearama, Announcements and EF Hutton took us out!

Please pray for EF Hutton’s Father who is having heart surgery at MCV today!

Please pray for Wojo’s future Grandfather-in-Law who is battling pneumonia.

YHC enjoyed the early gloom again this morning. Thanks for coming out, HD and EF! YHC hopes everyone has a great day. Way to work this morning! SYITG!

Kubota

Four thankful Pax posted at the early 5am boot camp at River Road Church this morning in the gloom.

The Thang:

Mosey over to grassy triangle that is now decorated with wreaths, bows, and garland for:

COP:

Helicopters x 15

Russian Soldiers x 15

Don Quixotes x 15

Imperial Walkers x 15

WWII’s x 15

Box Cutters x 15

Hand Release Merkins x 10

Mosey over to small parking lot for:

Lindsay:

Merkins/Squats 30/10 25/15 20/20 15/25 10/30

Run the parking lot in between sets

Mosey to the other side of the church to the big parking lot, stopping for a couple speed bump Burpees for:

11’s:

Hand Release Merkins/Box Cutters

Run the parking lot in between sets

Hop over to the nice dumpster wall for:

10 x Donkey Kicks, then bear crawl to parking curb and 10 x Merkins, then lunge back to wall and wall sit for the six.

20 x Dwight Howards on Wall, then crawl bear to curb and 20 x Merkins, then reverse lunge back to wall and wall sit for the six.

10 Chicken Peckers on wall, then crab walk to curb and 10 x Diamond Merkins, the backwards run to wall and wall sit for the six.

Mosey to church welcome area and partner up for 2 x 25 PLT’s each partner.

Circle up for a Merkin Ring of Fire. 10 x Hand Release Merkins, 10 x Werkins, 10 x Wiper(?) Merkins, 10 x Fingertip Merkins

Mosey back to the VSF stopping along the way for speed bump Burpees

5MOM:

15 x Alabama Prom Dates

15 x Flutter Kicks

15 x something else

1 Burpee OYO

TOTAL MERKINS = 250

Numberama, Namearama, Announcements and YHC took us out!

Announcements:

Thanksgiving Convergence tomorrow at 6am at Mary Munford

Forest Hill Loops at 7am on Friday

Possible Christmas Caroling on 12/23/19. HoneyDo will have details soon.

Prayers up for Wojo’s future Father-in Law who is in the hospital with pneumonia.

Prayers up for EF Hutton’s Dad who is in the hospital waiting on heart surgery next week.

NMS:

YHC is grateful for the PAX who have come out for the early 5am workout on Wednesdays. Also, YHC is grateful and thankful for each and every PAX member. Please pray for healing for any PAX member who needs it and their family members, especially Wojo and EF Hutton. Please count your blessings one by one and know that the Good Lord is going to take care of you if you look to Him!

Happy Thanksgiving!

Kubota

The post-election extra early gloom welcomed 4 early risers ready to get their day started extra early. Here is what went down after Handshake found the correct parking lot.

COP:

Cherry Pickers x 15

Don Quixotes x 10

Jazzercises x 10

Imperial Walkers x 10

Helicopters x 10

SSH’s x 20

Tempo Merkins x 15

LBC’s x 25

Kubota Q:

mosey to Kubota’s truck and retrieve kettlebell

Triple Check w/ four pax:

P1: Run lap around parking lot(1/2 forward run 1/2 backward run)

P2: Kettlebell exercises (chest pulls, swings, lawn mower pulls)

P3 and P4: Wilson’s dying Cockroaches

Gumbo Q:

Mosey to church welcome entrance, stopping at each speed bump for a burpee. Each pax grab a brick column and do 20 donkey kicks then bear crawl to church wall then crawl bear back. Then do 25 donkey kicks and bear crawl/crawl bear again. Wall sit for the six. Mosey to big parking lot for a DORA. Timer runs length of parking lot and back. Partners complete 100 x Squats, 200 x 2-count Freddy Mercury’s, 300 x step-ups on brick steps.

Wojo Q:

Acummulating Merkins in each parking space working our way behind the church. 1,2,3,4,5,6,7,8,9,10,11,12 mekins/parking spaces. 78 merkins total.

Mosey back behind the church with burpee at each speed bump. Back to vehicles.

Handshake Q:

Merkin Ring of Fire x 7 each pax. 5 Burpees each to finish.

Numberama, Namearama, Announcements and YHC took us out!

NMS:

Thanks to three new pax for meeting YHC for another early workout! Evidently, everyone was up early already this morning for various reasons. Feel better Honeydo! Wojo’s wedding plans are in full swing. This is the new darkest AO. Have a great day, all!

Kubota

YHC couldn’t choose just one title this morning, so you get three.

5 early risers posted at a new location (River Road Church – Baptist) at a new time (5am) to test out something different this morning in the gloom. After EF Hutton found the right parking lot and Splinter, HoneyDo and Bodos made their way in, this is what went down.

Mosey around the parking lot and circle up for:

COP:

SSH’s x 20

Helicopters x 15

Russian Soldiers x 10

Don Quixote’s x 10

Jazzercises x 10

let’s mosey!

Kubota Q:

Head south down Ridge Road to the bottom and turn around and start back uphill with a Lindsey

Merkins and V-Ups/Squats 30/10 25/15 20/20 15/25 10/30

In between sets, travel up Ridge using the following means of transportation: High Knees, Butt Kickers, Russian Soldier walk, Bernie Sanders, Bear Crawl.

Toss Potato to HoneyDo:

Mosey up Ridge a ways, stop and complete 25 WW2’s

Mosey back up to parking lot and commence with stations:

Station 1 – Overhead Press with Ruck Sack

Station 2 – Lawn Mower pulls with Kettlebell

Station 3 – Flutter Kicks

Station 4 – Kettlebell swings

Station 5 – Burpees

Two rounds of stations

Toss Potato to Splinter:

Saunter over River Road to the wall behind the church and perform “walking balls to the wall.” Line up in balls to the wall form and hand walk to the left along the wall.  LOL!

Mosey around the back of the church to the big parking lot and at each white post (there were several), perform 5 jump squats. Bear crawl in between each post. Turn around and do it again, except 5 hand release merkins at each post and lunge in between.

Head back to the VSF for:

Numberama, Namearama, Announcements and YHC took us out!

Announcements:

Please keep Honeydo’s in-laws in your prayers. His Father-in-Law had been diagnosed with prostate cancer.

Stache for Cash is coming to an end tomorrow night at Midnight! The goal has not been reached yet! Please donate!

Bodos’ Dogpile VQ is this Saturday! Be there!

NMS:

YHC had reached out to the Tuckahoe PAX last week to see if there was any interest in a 5am Wednesday boot camp since YHC cannot get out at 5:30-6:15am anymore during the week due to M’s work schedule and 2.0’s school schedule. There was lots of feedback, but the feedback was all over the place. HoneyDo texted YHC yesterday morning and said that he would workout with YHC at River Road Church – Baptist at 5am. It was extra special to have Splinter, Bodos and EF Hutton post as well! Thanks for indulging me. This is definitely in the testing stages. Location may change, stay tuned.

Have a great day!

Kubota