Who: Pax with a kayak or canoe
What: First Watch 3rd annual River/Kayak Workout
When: Wednesday 6/22 @ 5:00am sharp
Where: Huguenot Flatwater Boat Landing
Why: Because it’s fun!
One Hour Workout with Coffeeteria after at Starbucks
We will push off no later than 5:00am
Headlamps recommended
Any Questions, hit me up.
SYITG!
A dozen mighty warriors attacked Rock N Roll on this humid foggy morning where it was 70 and sunny only between 7-8am. According to the Chesterfield County Parks and Recreation workers, the following may have occurred:
Mosey to an upper parking lot near baseball fields for COP:
Deadman Hang, Helicopters, DQ’s, Copperhead Squats, Ukranian Soldiers, Suzanne Somers L, Scorpion Kicks, Suzanne Somers R, LBC’s, Merkins
Compounding Four Corners (Fan Favorite):
Corner 1: 10 Hand-Release Merkins
Corner 2: add 20 Squats
Corner 3: add 30 2-ct Flutter Kicks
Corner 4: add 40 Monkey Humpers
Al Gore-a-rama
Partner up for PLT’s: 2 x 20 reps each partner
Line up and complete three runs:
75 yards at 50%
75 yards at 75%
75 yards at 100%
Mosey to nice grass strip beside dog park for:
Triple Check:
Partner 1: Carolina Dry Docks
Partner 2: Lt. Dans
Partner 3 (timer) Murder Bunny to cone and back (well received)
3 Rounds
Staying on Grassy Strip, form 3 teams of 4 for:
Tug-O-War!! Round Robin Tourney
Team Morning Wood: 1st Place
Team Daisies: 2nd Place
Team Rock-N-Roll: Honorable Mention 🙂
Form 2 teams of 6 for a couple more pulls of the rope.
Deposit new coupons for the AO at the secret coupon stash that Florence will tell future Q’s about.
Mosey back towards the Shovel Flags and stop at wooden guard rails for:
15 x Dips, 15 x Incline Merkins, 15 x Decline Merkins
10 x Dips, 10 x Incline Merkins, 10 x Decline Merkins
5 x Dips, 5 x Incline Merkins, 5 x Decline Merkins
Mosey to the flags and circle up for Mary:
Heels to Heaven, Rosalitas, WW2’s, Flutter Kicks, SSH’s, Mountain Climbers, APD’s, Diamond Merkins, others, Burpees
Numbers, Names, Announcements, and YHC took us out!
Coffeeteria
NMS:
What a morning to meet some new PAX! YHC committed a cardinal F3 sin this morning by Q’ing an AO YHC has never posted to. But these things happen during a Takeover week. T-Claps to Florence for growing this AO and trying to recruit every male(?) that is at the park on Saturday mornings! Tug-O-War was a blast, Murder Bunnies were not! Welcome to FNG Finkle! Finkle is Ozark’s grown 2.0 and was a place kicker at the University of North Ohio Polar Bears. Welcome back to Seadoo who has been adjusting to his new baby. We will see more of him in the near future.
Thanks for unknowingly welcoming YHC to Rock N Roll. Last Call was sure excited to have YHC for 3 Q’s this week and Florence had YHC for 2. First Watch has graciously donated 10 of their heavy blocks to the Rock N Roll AO. Don’t let the Parks and Rec workers take them!
Now, Tuckahoe Takeover is officially over. Fun week! Next we have an SOJ Takeover coming in June. No way it can be run as efficiently as Tuckahoe’s, but will still be fun.
Enjoyed it, men and way to work hard!
SYITG!
Kubota
Four South of the Border Twin Team regulars and one Tuckahoe Takeover Q piled into Bettie Weaver and accomplished the following:
Traveling COP down James River Drive:
SSH’s, Mosey, Helicopters, DQs, Mosey, Deadman Hang, LBC’s, Mosey, Scorpion Kicks (SOJ Favorite), Box Cutters, Merkins, Mosey
Traveling Lindsay towards river:
Carolina Dry Docks and Squats
Compounding Four Corners (SOJ Favorite):
Corner 1: 10 x Merkins
Corner 2: add 20 x Jump Squats
Corner 3: add 30 x Flutter Kicks
Corner 4: add 40 x Monkey Humpers
Mosey toward river and stop at wood guard railing for:
15 x Dips
15 x Incline Merkins
15 x Decline Merkins
15 x Incline Sit-ups (ouch)
Mosey to Kayak ramp and run up and down slippery steps three times
Mosey to picnic tables for 2 x 20 PLT’s each partner
Grab a Picnic Table for 20 step-ups
Mosey back up James River Dr and stop off for a Jack Webb of WW2’s with x 4 American Hammers. Stop at 6 WW2’s and 24 American Hammers.
Mosey a little further and stop off for some Mary: Heels to Heaven, APD’s, Rosalitas
Mosey to the grassy knoll and complete clockwork merkins of: 12 at 12 o’clock, 3 at 3 o’clock, 6 at 6 o’clock and 9 at 9 o’clock
Mosey back to the VSF for 30 seconds of Burpees.
Numbers, Names, Announcements and YHC took us out!
Announcements:
Blood Drive – see Pigskin
The Bridge – see Vinny
9/11 Lincoln Memorial steps – see Doozy
Memorial Day Conv. – see Gomer Pyle
NMS:
Great morning for yet another running bootcamp. Last Call enjoyed his second Kubota Q this week and had no complaints about the Compounding Four Corners. It was great to see Rosie, Doozy and Florence after quite a bit of time. Last Call, it was great to see you too, but I see you every week 🙂
No sunrise on the river, yet. Little too cloudy this morning, but it should be a spectacle in the next few weeks. Future Q’s, this is the time of the year to head to the river and see it at Twin Team!
3.0 miles for the workout, well done!
It was a pleasure leading you men this morning and thanks for welcoming a stranger to Twin Team.
Tuckahoe Takeover continues…
SYITG!
Kubota
Six Circus Maximus Regulars plus one “welcomed by everyone except White Deer” guest Q, grabbed their bells and completed the following:
COP (start delayed by White Deer):
Deadman Hang, Reach for the Stars, Helicopters, DQ’s, Jazzercises, Suzanne Somers L & R
Mosey to the Bus Loop and find a comfortable spot on the sidewalk for:
Super Kettlebell 21’s:
The three exercises are: High Pulls, KB Squats, 2-ct KB American Hammers
21 of each exercise, Lunge across bus loop and back
20, Lunge
19, Lunge
18, Lunge
17, Lunge
16, Run the Bus Loop
15, Lunge
14, Lunge
13, Lunge
12, Lunge
11, Run the Bus Loop
10, Lunge
9, Lunge
8, Lunge
7, Lunge
6, Lunge
5, Bear Crawl/Crawl Bear
4, Bear Crawl/Crawl Bear
3, Bear Crawl/Crawl Bear
2, Bear Crawl/Crawl Bear
1, Run the Bus Loop
Mosey back the flag for:
COT, Numbers, Names, Announcements and YHC took us out!
Announcements:
Tuckahoe Takeover Week continues
2 year Currahee anniversary tomorrow
SOJ Takeover in a few weeks (how can it possibly be any better than Tuckahoe Takeover??)
June 4 Blood Drive – See Pigskin
June 4 The Bridge Convergence – See Vinny
Memorial Day Convergence at Tredegar 7am
Prayers for Whitesnake’s friend/neighbor Ryan who has Colon Cancer
Prayers for Lighthouse’s family
Prayers for several PAX who are dealing with ailments/issues
NMS:
Nice morning for a kettlebell beatdown! It was nice to see the Circus Maximus men again. It had been too long! Always a pleasure to see White Deer even though he gave YHC a hard time for showing up to Q. It was great to also see familiar faces Atilla and Offshore and to see and get to know Whitesnake, Pigskin and Lighthouse a little better. YHC will be back once school is out! Great job attacking the workout, men and I hope you attack the day, as well!
SYITG!
Kubota
Three FW Regulars attacked a different feeling FW workout this morning with many regulars Q’ing elsewhere because of Tuckahoe Takeover, one being on the IR, or just plain ole Fartsacking! Either way, here is what transpired for these three amigos:
COP on church patio:
SSH’s, Helicopters, DQ’s, LBC’s, Suzanne Somers L & R, Box Cutters, Dead Man Hang, Reach for the Stars.
Enough, let’s mosey up Ridge to Pinetree.
On Pinetree, 5 merkins for every sedan, 5 WW2’s for every SUV, 5 Monkey Humpers for every mini-van, 5 Burpees for every trailer.
On University, complete a Triple Check: Run up University to Pinetree and back, Jump Squats, Carolina Dry Docks.
Head over to the lake and cross footbridge over to the island.
Grab a bench: 10 x Incline Merkins, 10 x Step-ups, 10 x Dips, 10 x Decline Merkins
Grab a tree: 10 x Pole Smokers, 10 x Wilson’s Boxing Cockroaches
Mosey back over footbridge and up the hill to the Amphitheatre.
Start at bottom and head up the steps alternating with 5 Monkey Humpers at one step then 5 Squats at next step.
Head through campus back towards VSF with a traveling Lindsay: Heels to Heaven and LBC’s
Stop at Saab’s driveway for a little Honeymoon Suite action: Alabama Prom Dates, Wilson’s wife, Fudd’s wife, Saab’s wife and Pickle Pounders.
Back to VSF for Numbers, Names, Announcements and YHC took us out!
2.8 miles
Announcements:
HDHH at The Answer this evening at 5:30
SOJ Takeover in a few weeks
The Bridge on June 4
Blood Drive on June 4
Prayers for Honeydo’s back and Splinter’s 2.0’s injuries.
NMS:
What a gorgeous morning for a running beatdown! Light numbers were expected but it was no less entertaining than a regular FW oversharing beatdown, even though the main oversharers were not present. The owls around the lake were definitely creating some oversharing stories of their own. Baseball was a subject for the third day in a row for Splinter, as was running. Last Call was excited that YHC took us off campus yet again for another running workout. A UR student, professor, groundskeeper or visitor obviously has an ear wax problem with all of the Q-Tips that were on the island in the middle of the lake.
Nice work this morning, Splinter and Last Call! Enjoyed the fellowship!
YHC will be Q’ing for Tuckahoe Takeover the rest of the week somewhere. Stay tuned….
SYITG
Kubota
Five amateur waxing technicians who were not on Spring Break, pounded the roads and shaved the hills of First Watch on a slightly humid morning. Here is what went down:
Mosey to the front of the church for:
COP:
Helicopters, DQ’s, Hillbillies, Series of Dead Man Hangs and reach for the Stars, WW2 Sit-ups, Scorpion Kicks.
Long mosey up River Road to the Glenbrooke Hills neighborhood for:
11’s:
Traveling 11’s with Merkins and Heels to Heaven. Bear crawl the width of the road in between.
Lindsey:
Traveling Lindsey with Carolina Dry Docks and Squats.
PLT’s:
2 sets of 25 each partner.
Come around to Summit Rd and start up the hill. Stop about halfway and each PAX does 25 x Box Cutters then run down and back up. 15 x Heels to Heaven and run down and back up. 15 x 2-ct Flutter Kicks and run down to bottom.
Mosey back toward the VSF stopping at several points along the way for: Rosalitas, Pickle Pounders, Hello Dollies, Alabama Prom Dates, LBC’s, and some other ab exercises.
Back to flag with no time to spare.
Numbers, Names, Announcements and YHC took us out!
NMS:
Great work by the PAX this morning on a running workout that included a lot of exercises while on their back. Feels like YHC washed half of the road off of him in the shower. One pax member overshared during COP about experiences with hardwood floors, so YHC thought it was fitting to lay on the road a lot this morning and try to get the back hair trimmed some. A truck passed by while the pax was on the shoulder of River Road completing Alabama Prom Dates. We think it slowed some while it went past. Good to see Snuff out this morning. He couldn’t sleep, so the next best thing to do in that situation is to post somewhere early.
Safe travels to our Brothers who are at 90’s MTV Spring Break sites and Dollywood.
Have a great day, men!
Kubota
Seven First Watch regulars, One SOJ Stalwart and One Saabski decided to converge at River Road Church this morning at 5am. After cursing the cold breeze and welcoming Oyster, it was time to roll!
Mosey to the smallest Henrico park for COP #1:
DQ’s x 10, Copperhead Squats x 10, Russian Soldiers x 10, Merkins x 10, Crab Cakes x 10, Suzanne Somers(L) x 10, APD’s x 10, Suzanne Somers(R) x 10
Mosey over to Saab’s driveway for COP #2:
Monkey Humpers x 25
Head on downRiver (see what I did there, Splinter?) to the UR practice fields. Complain about how hard the turf is and then complete a round of 4 Corners:
Corner 1 – 10 x Merkins
Corner 2 – 10 x Merkins, 20 x Jump Squats
Corner 3 – 10 x Merkins, 20 x Jump Squats, 30 x SSH’s
Corner 4 – 10 x Merkins, 20 x Jump Squats, 30 x SSH’s, 40 x LBC’s
Plank-a-rama
Line up on the goal line for some Football Field work:
10 yard Bear Crawl, 10 Merkins, Run back
25 yard High Knees, 25 Monkey Humpers, Run back
50 yard Karaoke, 25 Deep Squats, Run Back
75 yard Karaoke(opposite facing), 25 Heels to Heaven, Run back
100 yard Bernie Sanders, 10 Burpees, Run back
Al Gore-a-rama
Mosey over to the steep hill and perform even hour Clock-Work Merkins on the hill
Climb up the hill and partner-up. One partner performs 10 x uphill WW2 sit-ups while other partner planks and holds you ankles firm to the ground (insert sophomoric humor here). 3 rounds each partner.
Slide back down the hill and perform odd hour Clock-Work Merkins on the hill
Partner up and one partner performs Box Cutters at bottom of hill while other partner runs up to the fence and back. 3 rounds each partner.
Mosey back upRiver (ahem!) to COP #3:
In Saab’s driveway, perform American Hammers, APD’s and Reverse Crunches
Homeowner yells at PAX and then joins PAX to head back to VSF for 3 Burpees. Time!
Numbers, Names, Announcements (See Slack) and YHC took us out!
NMS:
It was nice to have Oyster post with us today! He had to get his day started early and First Watch is the perfect option for that! Not much, if any, oversharing today, but there was enough complaining about the cold wind and the hard surface of the practice fields. Someone suggested the wind would not be as bad if we would have headed down to the bottom of S. Ridge Road where the wind never blows, but that PAX member can do that whenever he signs up to Q First Watch 🙂
Saab finally made his grand entrance to First Watch when he caught us abusing his driveway. Thanks for running back with us and joining the COT!
There was a good amount of running (especially for a Kubota Q) and a lot of awkward hill work. Not sure what the partner WW2’s should be called. Comment with your answers!
Good work and well done this morning, Men!
SYITG!
Kubota
11 Elves went on a Christmas lights tour of River Road Hills at 5am this morning hoping that Santa would show up at the end. After several PAX asked for headlamps, after YHC asked for a timekeeper (thanks EFH and Splinter) and after Handshake fell in line, 5am hit and off we went.
Mosey to the front of the church for COP:
SSH’s, Helicopters, DQ’s, Imperial Walkers, Merkins(sorry Splinter), and Crab Cakes. Enough, let’s roll!
Mosey up River Rd to Ralston Road
At each mailbox, take the house number and do that many reps of an exercise. There were Burpees, Merkins(sorry Splinter), WW2’s, LBC’s, Flutter Kicks, Hello Dollies, Rosalitas, Crunchy Frogs, Jump Squats, Deep Squats and possibly some others.
Once we reached 105 Ralston, we changed things up and went onto that house’s front lawn which has a nice hill. Whoever lives there had some really nice outdoor Christmas lights which gave us a nice, warm glow to see what we were doing. Curb style crawls on the front lawn. Crawl Bear up 1 merkin, Bear Crawl down 2 merkins, etc. up to 5, back down to 1 (sorry Splinter)
Gather the PAX up in the street and head down Ralston to the bottom of the big hill for a Triple Check: Timer runs up the hill and back down while partners are doing PLT’s.
Quick session of Al Gores.
Complete a traveling Lindsay on the way back to River Rd via Kingston and Gaymont Roads. Exercises were Reverse Crunches and Carolina Dry Docks(sorry Splinter)
Mosey back to the VSF and circle up for some Mary: American Hammers, APD’s, Heels to Heaven and 8 Burpees to finish off the clock.
Numberama, Namearama, Announcements and YHC took us out in prayer!
Announcements:
Bacon Bits has his VQ at First Watch next Wednesday!
Ruck/Canned food items collection launching from Hoedown at 8pm this Friday! Fire pit and Canned beer items after at Lockjaw’s!
NMS:
Great numbers this morning for a little tour of a neighborhood that needs to decorate for Christmas better or either turn on their decorations at 5am for the FW PAX to see. It is December, by the way! Way to work hard this morning, men, and thanks for following me around my ‘hood! FICO made his second workout, keep coming out! We are glad to have you!
Santa did show up, by the way! Gifts from YHC to the PAX to show my appreciation for the friendship and support each week. Extra gifts go to Splinter for hitting his goal in the November Merkin Challenge and EF Hutton for hitting his Merkin Challenge goal and completing the October run a mile a day challenge!! Well done!!
Have a great day!
Kubota
Two more than a half dozen early risers converged in the First Watch gloom ready to start the day or end the night. Either way, this is what transpired:
Stand shovel flag back up. The First Watch shovel flag area is almost as hard as Mary Munford’s.
Mosey 3 paces to the west for COP:
Helicopters, DQ’s, Dead Man Hang, Reach for the Stars
Grab shovel flag run one mile to the UR Amphitheater and plant shovel flag on top step of amphitheater.
BEAST:
Starting at bottom, work your way up the amphitheater steps, stopping at the cones to perform exercises. Turn around at shovel flag and repeat on the way down.
Round 1: Incline Merkins
Round 2: Dips
Round 3: Box Jumps
Round 4: Heels to Heaven
Round 5: Decline Merkins
Round 6: Deep Squats
BONUS ROUND: Burpees!
Partner up on the amphitheater stage for 3×20 reps PLT’s for each partner
Hallelujah Run up to the top of amphitheater
Partner up for 10 x Booyah Merkins
Grab flag and one mile run back to AO parking lot
3 minutes of Mary led by Ronnie including APD’s and LBC’s
Numbers, Names, Announcements and Fireman Ed took us out!
NMS:
Another great crew at the early workout! Not much oversharing this morning, just a lot of focus on the work that needed to be completed. As always, YHC is looking to try something new, so why not a Beast in an Amphitheater after a run with the shovel flag. Sorry/not sorry about the bonus round, but it was needed!
Ronnie has the Q next week! See you there!
Have a great day, men!
Kubota
Seven strong hit the streets around the AO of First Watch this early morning with a goal of stretching out the legs again, similar to Last Call’s Q last week. After Handshake steamrolled into the parking lot. This is what went down:
Mosey over to the front church patio for:
COP:
Dead Man Hang, Touch the Sky, DQ’s, Russian Soldiers, Box Cutters, Scorpion Kicks, 5 Burpees OYO
Fast mosey West on River Rd to the entrance of Glenbrooke Hills.
Traveling 11’s up E. Glenbrooke: Merkins and Heels to Heaven with Bear Crawl from one side of road to the other in between exercises.
Traveling Lindsey down W. Glenbrooke: Carolina Dry Docks and Squats.
Stop at Summit and partner up for Catch Me if you Can. One partner Bernie Sanders up Summit while other partner performs 3 Burpees and then catch your partner. Switch up a few times until you reach the summit of Summit.
Mosey back down and stop several times on the way back to the AO to perform several exercises including APD’s, Rosalita’s, Reverse Crunches, LBC’s and Flutter Kicks.
Merkin Ring of Fire at the VSF with each pax picking a different style of merkin and perform 10 OYO while other pax planks.
Numbers, Names, Announcements and YHC took us out!
Announcements: HDHH/Hill Run at Honeydo’s house next Wednesday. Handshake wants to know if Honeydo will post again before that….
NMS:
Nice cooler temperatures this morning made for a nice little jaunt out to Glenbrooke Hills and back. YHC really enjoyed(hated) Last Call’s traveling Q last week, so why not do it again in a different direction. Opening things up and stretching the legs is greatly needed for YHC these days. The FW Pax has hit pretty much every neighborhood surrounding the AO except for this one, so YHC felt like it was time to check it out. It’s definitely headlamp season at FW now and is only going to get darker at 0500! Splinter was not able to get any foreplay from Handshake since he was late. Coffeeteria for Splinter, Lockjaw, EF Hutton and Upchuck(?) afterwards.
Enjoy the day, men!
Kubota