Author: Kubota

  • Is that a rabbit? No, it’s a newspaper.

    Is that a rabbit? No, it’s a newspaper.

    Three strong on the First Watch this morning took a little tour to make sure everyone was abiding by the Governor’s rules.

    Start a nice crisp run from the parking lot to the Gamble’s Mill Eco Trail gate with a stop at Saab’s house on the way. One Burpee to activate alarm clock to wake Saab up.

    While on the trail, perform a Lindsay. Seven stops on the trail for:

    35/5 30/10 25/15 20/20 15/25 10/30 5/35: LBC’s/Merkins

    Gather at the Spider Run parking area at the big grassy hill.

    Triple Check:

    Partner 1 – Bernie Sanders up hill, run back down

    Partner 2 – Jump Squats

    Partner 3 – WWII’s

    3x

    Run by the lake to the foot bridge and gather at the Gazebo on the island for:

    3 sets of the following:

    10 Dips on benches/10 Pole Smokers using trees

    Mosey across foot bridge to the wooded side of the lake, head up the big wooden steps and make our way to the bottom of the amphitheater for:

    2 x Incline Merkins on each step on the way up and out.

    Mosey through campus toward College Drive. YHC thought he saw a rabbit in the UR President’s driveway. EF Hutton corrected him to inform him it was the daily newspaper fluttering in the breeze. YHC needs to go to eye doctor(seriously). Do we have an eye doctor in the PAX?

    Stop at Saab’s house to see if he was still awake, no he wasn’t. Three Burpees to activate the snooze button.

    Back to the VSF. 3.00 miles! 45min 30sec. Mission accomplished!

    Numberama, Namearama, Announcements and Wojo took us out.

    Well done this early morning, guys! What a way to start April 2020 off. Good riddance, March 2020! You were a Lion the whole month. The Lamb will come, though! Have Faith!

    Kubota

  • Following the Dog-Walker

    A typical Tuckahoe trio hit the pavement at the Early Bird this morning in some pleasant temperatures. Keep the kettlebells in the cars and mosey to the COP triangle for:

    Imperial Walkers x 15

    DQ’s x 10

    Hillbillies x 15

    Helicopters x 15

    Merkins x 10

    Scorpion Kicks x 15

    Triple Check around the Triangle:

    Partner 1 Runs the Triangle

    Partner 2 performs LBC’s

    Partner 3 performs Squats

    3x

    Mosey to the fence railings for:

    10 x Incline Merkins on each rail

    10 x Decline Merkins on each rail

    Mosey to the big church parking lot and line up against wall

    10 x Donkey Kicks, Lunge to the parking space line, 10 x WW2’s, reverse lunge back to wall

    15 x Donkey Kicks, High Knees to parking space line, 15 x WW2’s, reverse High Knees back to wall

    20 x Donkey Kicks, Butt Kickers to parking space line, 20 WW2’s, reverse Butt Kickers back to wall

    25 x Donkey Kicks, Bear Crawl to parking space line, 25 WW2’s, Crawl Bear back to wall

    4 Corners in parking lot

    10 x Hand-Release Merkins, chase the dog-walker

    20 x Dying Cockroaches, chase the dog-walker

    30 x Jump Squats, chase the dog-walker

    40 x LBC’s, dog-walker disappears

    Triple Check from church welcome center:

    Partner 1 runs length of parking lot

    Partner 2 holds elbow plank

    Partner 3 holds Al Gore

    Mosey back to the VSF stoppong for speed bump Burpees on the way back

    20 x Flutter Kicks to finish us off

    Numberama, Namearama, Announcements and YHC took us out

    Possible 3rd F following Early Bird after the COVID-19 scare goes away. We may meet at the River Road Shopping Center Starbucks for a short Bible Study (To be determined).

    Great job this morning, men! Please lift up EF Hutton’s Dad in your prayers.

    SYITG!

    Kubota

  • 10×50

    One tractor company and one stock brokerage firm showed up for the Early Bird this morning a did a little kettlebell work. Here is what happened:

    COP in grassy triangle:

    We had a hard time trying to form a circle and then tried a triangle but that didn’t work either. So we just faced each other and did:

    Helicopters x 15

    DQ’s x 10

    Russian Soldiers x 15

    LBC’s x 20

    Scorpion Kicks x 15

    Tempo Merkins x 10

    SSH’s x 20

    Mosey back to the parking lot and grab KB’s for:

    10×50’s

    50 x Lawn Mower Pulls

    run a lap around parking lot

    50 x Swings

    lap

    50 x Halos

    lap

    50 x Chest Pulls

    lap

    50 x Sit and Press

    lap

    50 x Tricep press

    lap

    50 x 2-ct American Hammers

    lap

    50 x Squats

    lap

    50 x Bear Crawl paces while dragging KB

    Another 50 x Bear Crawl paces BTTF while dragging KB

    10 Burpees OYO

    Arm Circles to kill off the last 20 seconds!

    Numberama, Namearama and YHC took us out!

    NMS:

    Great job this morning EFH! Way to work and way to bring the 35 pounder so we could switch up. Found out that it does get light out at the Early Bird, at least for one Wednesday. Have a great day!

    Kubota

  • Trio for the UR Amphitheater

    COP:

    SSH’s x 20

    Imperial Walkers x 15

    DQ’s x 10

    Mosey to Saab’s driveway to finish off COP:

    LBC’s x 25

    Merkins x 10

    Run a mile over and into campus to the amphitheater.

    18 steps just like Dogwood Dell

    5 WWII’s on each step down

    10 Box Jumps on first step

    5 Incline Merkins on each step going up

    30 Monkey Humpers OYO

    5 Jump Squats on each step going down

    Triple Check:

    Partner 1 runs up and down amphitheater

    Partners 2 and 3 perform PLT’s (receive and give)

    Switch up x 3 rounds

    Triple Check # 2:

    Balls to the Wall on Greek column

    Box Cutters

    Bear Crawl length of stage, crawl bear back

    One round because of time

    2 Dips on each step back up to get out of amphitheater

    Mosey back a mile towards the VSF.

    Stop at Saab’s driveway again and complete 20 Monkey Humpers

    BTTF!

    Numbers (3), Names and Handshake took us out.

    Great fun this morning, gentlemen! Thanks for coming out, getting wet and working hard. You can always count on at least one or two other PAX to be in the parking lot at 5am on Wednesdays! Thanks!

    SYITG!

    Kubota

  • Super 5am KettleBells

    Super 5am KettleBells

    Three Amigos made their way into the early morning gloom for a full KB workout. Here is what went down:

    Mosey with KB’s to the large church parking lot, stopping on the way to complete a burpee at each speed bump.

    Quick COP:

    DQ’s x 10

    Helicopters x 15

    Station up at welcome center for:

    SUPER 21’s

    21 x American Hammers w/KB’s, High Pulls, Halos, then Lunge Walk for 25 yards.

    20x, LW, 19x, LW, 18x, LW, 17x, LW 16x, Run parking lot to loosen up arms

    15x ,LW, 14x, LW, 13x, LW, 12x, LW, 11x, Run Parking lot

    10x, LW, 9x, LW,8x, LW, 7x, LW, 6x, Run Parking lot

    5x, LW, 4x, LW, 3x, LW, 2x, LW, 1x, LW

    Farmer’s carry with KB back to the VSF stopping for speed bump Burpees along the way.

    Numberama, Namearama and Offshore took us out!

    NMS:

    This is a re-do of a Q YHC did at Circus Maximuns about a year ago. Last time, we started at 1 and worked our way up to 21, but we did not finish because of time. This time, YHC shortened up the COP and we started at 21 and worked our way down. We finished on time. Great job, EF Hutton and Offshore! Enjoyed the early morning with you.

    Have a great day!

    Kubota

  • “SLACK” Works

    Thanks to the F3RVA SLACK App, YHC was not alone this morning. With a few “Workout with no Name” Regulars hitting other AO’s for the Winter Tour, YHC thought he may be solo this morning. Yesterday, HoneyDo, Wojo and EF Hutton posted on the Tuckahoe channel of the Slack app to let YHC know that they were not going to be at the Early workout this morning. Well, never fear, Lockjaw and Handshake saw the messages on SLACK and decided to not let YHC be alone this morning. Thank You! Also, Sandy, who is not on the Slack app, posted and looks to be a regular at the Early workout. Well Done, all!

    After Lockjaw finds us:

    COT:

    Arm Circles x 15 Forward and Backward

    DQ’s x 10

    Imperial Walkers x 15

    Jazzercises x 10

    LBC’s x 20

    Crab Cakes x 10

    Merkins x 10

    TRIANGLE (River, Ridge, South Westham):

    Bear Crawl down River Road shoulder, 10 Hand Release Merkins

    Run down S. Ridge Road, 20 WWII’s

    Bernie Sanders back up S. Westham to River, 30 Monkey Humpers

    Al Gore

    Mosey to church parking lot for:

    DORA:

    100 x Merkins

    200 x 2-ct Flutter Kicks

    300 x SSH’s

    Timer runs the parking lot

    Plank-a-rama

    Partner up with a different partner at the dumpster wall for:

    Partner Touch-A-Tree

    Partner 1 holds Balls to the Wall while partner 2 runs and touches 3 trees. Switch up and repeat.

    Partner 1 hold People’s Chair while Partner 2 runs and touches 4 trees. Swicth up and repeat.

    Partner 1 performs Donkey Kicks while Partner 2 runs and touches 5 trees. Switch up and repeat.

    Quad Check:

    Partner’s 1 and 2 are perfroming PLT’s

    Partner 3 is performing Reverse Crunches(Round 1), Squats(Round 2), Lt. Dan’s(Round 3)

    Partner 4 is running the parking lot

    3 Rounds

    Partner up and perform 10 Boo-Yah Merkins

    Mosey back to the flag, performing a Burpee at each Speed Bump

    25 x Rosalita’s to finish up.

    Numberama, Namearama, Announcements and YHC took us out!

    NMS:

    Great work this morning, Men! Way to post right after having a bout of bronchitis, Handshake. Lockjaw and YHC haven’t crossed paths in a LONG time, so it was nice to see him in the gloom again. Way to post again at 5am, Sandy. Hope you become a regular.

    It’s funny how little things work out. YHC was planning on going to workout in the UR amphitheater this morning which requires a 1 mile run to and from. After Handshake pulled in, he told YHC about the bronchitis and that he hoped there would not be much running. YHC changes his mind about the amphitheater to accommodate a Bronchial Handshake. Instead we did COP in our usual spot. Lockjaw was a couple minutes late. If we had run to the amphitheater, Lockjaw would have never found us. It all worked out.

    Thanks for joining YHC this morning, Gents, and have a great day!

    Kubota

  • Animal Exercise Morning

    Five strong hit the Early workout that still doesn’t have a name. After Sandy found us in the correct parking lot, this is what went down:

    Mosey to the COP triangle for:

    SSH’s x 20

    Helicopters x 15

    Russian Soldiers x 15

    DQ’s x 10

    LBC’s x 25

    Scorpion Kicks x 15

    5 Burpees on your own

    Mosey to large parking lot and line up against trash dumpster enclosure wall for:

    10 x Donkey Kicks, Bear Crawl, 10 Merkins, Crawl Bear back

    15 x Donkey Kicks, Bear Crawl, 15 Merkins, Crawl Bear back

    20 x Donkey Kicks, Lunge, 20 Merkins, Reverse Lunge back

    Balls to the Wall, 10 Chicken Peckers on your own, BTTW for 10 count

    Hand EF Hutton the Q for:

    Mosey to church welcome area and two pairs of pax are wheelbarrowing up and down the steps while 5th pax is running the parking lot out and back. Switch up each time runner gets back. Continue until eack pax has run twice.

    25 Heels to Heaven in cadence

    Ark Loader:

    Polar Bears, Bunny Hops, Bear Crawls, Duck Walk, Crab Walk, Alligator Crawl in different segments of the parking lot.

    25 Monkey Humpers in cadence

    Hand Offshore the Q for:

    Mosey back to the VSF, Burpee at each speed bump, say “good-bye” to Wojo (nature is calling) and grab your KB’s for:

    American Hammer w/ KB’s Ring of Fire:

    4 rounds x 15 each, passing your KB to the left after each round so everyone gets to experience all different weights.

    Triple Check:

    Partner 1 – Runs Lot

    Partner 2 – KB Swings

    Partner 3 – KB Curls

    2 Burpees OYO to finish out the time

    Numberama, Namearama, Announcements and YHC took us out!

    Announcements:

    Oyster has the February Breaking Bread Q. Let’s gets some new faces to help him!

    NMS:

    Great job and numbers this morning, gentlemen! Good all around body workout. We did a lot of exercises named after animals. Hope you made it home in time, Wojo! If you have a need for an extra early workout, come on out on Wednesdays. It’s usually a couple of degrees warmer at 5am versus 6am 🙂

    Enjoy the day, men!

    Kubota

  • Breaking Bread and Enjoying the Fellowship

    Breaking Bread and Enjoying the Fellowship

    Representative’s from three of F3RVA’s nano-regions, converged on Belt Blvd this beautiful evening to serve up some food and fellowship with our brothers. After Husky blessed the food, twelve Medical Respite patients were served:

    Pork BBQ w/ buns

    Beef BBQ w/ buns

    Cole Slaw

    Baked Beans

    Cookies

    Lemonade

    Tea

    The twelve were very appreciative and very hungry, but there was a somewhat somber mood with the TV blaring the news of Kobe Bryant’s passing (may he Rest in Peace).

    If you have never participated and experienced Breaking Bread, please sign up on the Q sheet (every 4th Sunday of the month.) It is very rewarding and humbling. Any questions, please ask Lab Rat as he is the head of this great charity.

    SYITG!

    Kubota

  • U of R Amphitheater and Saab’s Driveway

    U of R Amphitheater and Saab’s Driveway

    What do they have in common? HoneyDo and YHC did Monkey Humpers in those places, that’s what.

    Two early gloom warriors decided to check out the Jenkins Greek Amphitheater on campus with a stop at Saab’s house(again) on the way to and from.

    COP:

    DQ’s x 10

    Helicopters x 15

    Imperial Walkers x 10

    Mosey to Saab’s driveway for:

    LBC’s x 25

    Merkins x 10

    Run a mile over and into campus to the well-manicured amphitheater.

    18 steps just like Dogwood Dell

    5 WWII’s on each step down

    Quick Feet on first step up to stage

    10 Box Jumps on first step

    5 Incline Merkins on each step going up

    5 Jump Squats on each step going down

    DORA:

    100 x Monkey Humpers

    200 x 2-ct Flutter Kicks

    300 x SSH’s

    Partners switch between running up and down the amphitheater steps and doing the exercises on the stage.

    2 Box Jumps on each step going up and out the amphitheater

    Mosey back a mile towards the VSF, dodging the vehicles of the Seal Team coming into campus.

    Stop at Saab’s driveway again and complete 15 Pickle Pounders and 20 Monkey Humpers

    BTTF!

    Numbers (2), Names and YHC took us out.

    Way to work and thanks for coming out HoneyDo and not letting YHC either workout on his own or go back home. I’m glad the going back home option was not available after you showed up.

    Thanks for sweeping your driveway for us, Saab, so we didn’t get dirty laying on it.

    Very nice amphitheater to workout in. Nice grass and Greek décor.

    Have a great day, all!

    Kubota

  • PreBlast: Breaking Bread

    PreBlast: Breaking Bread

    A few of the newer PAX have asked about Breaking Bread and what it is and a few of the older PAX may need a refresher on what it is. The following is a short description of one of F3RVA’s service projects:

    Breaking Bread is a program by the Daily Planet and is located at the Medical Respite of Richmond which is located on Belt Blvd in Richmond’s Southside. F3RVA has been signed up for years to serve a hot meal, on every 4th Sunday of the month, to a group of 5 to 20 homeless individuals who are recovering from a stay in the hospital for various reasons. The Medical Respite gives them time to recover in a home-like setting before being released to other housing or, more than likely, back on the streets 🙁

    Here is the link to the program: https://dailyplanetva.org/get-involved/breaking-bread/

    You can bring anything like pizza, BBQ, Fried Chicken, Lasagna, etc., etc. along with sides, drinks, and desserts. This is a great time to give your time to these more unfortunate people and show them you care. I have taken my 7 year old son with me a couple of times and other PAX have taken their whole families and friends to help. It usually takes about 4 to 5 people to serve this meal and to spend time with them in fellowship and prayer.

    Breaking Bread is a great way for you and F3RVA to practice your 2nd and 3rd F’s! Sign up now on the Q sheet! Plus, this is extra credit for the Winter and Summer Tours!

    YHC and my 2.0 Husky have signed up for January’s Breaking Bread, but we will need help. Please let me know if you would like to participate.

    Thanks and SYITG!

    Kubota