5 of the most limber insomniacs met up to enjoy the stretching and conversation that ensued before a classic First Watch beatdown. Areas of emphasis included back, shoulders, hips, quads, calves and hammys. Extended shavasana to calm the nerves along with tales of birthdays and reunions. Good times were had by some.
Author: Last Call
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Twin Team Potato
No Q was documented, no problems this morning for 7 lounge goers as hot potato was called. Off we go with minimal counting encouraged.
Doozy Q: Slow mosey to the bus loop for a variety of in conversation warm ups, some stationary some in motion.
Rosie Q: Mosey past the playground, baseball fields to the stadium entrance for a variety of ab exercises. Continue into the stadium around the track stopping off for some shoulder work. Mosey around for 1 lap working out some legs.
Wet Bandit Q: Exit the stadium and back out to the parking lot. 4 corners were called at the light poles. 10 SSH’s, 20 plank jacks, 30 somethings and 40 of something else. Good times were enjoyed by most. Mosey back up near the virtual flag for a quick circle of additional exercises.
LC Q: Mosey back over to the black top for 7’s. Carolina Dry Docks/Jump Squats. Wall Worm was followed with each Pax member running across the parking lot, 1 burpee and returning. Mosey around to the front of the school for quick bench work dips, merkins and step ups.
MBTTVF flag for numbers, names, announcements. Deep Dish took us out. Good luck to the Ragnar runners this weekend.
NMS: Tarrington coming in hot doubled the PAX size this AM. Good discussion about nothing important. Calculus is causing some issues in YHC household but life moves on. Good coffeteria post beatdown with good conversation inwhich all the world problems were solved. Well done fellas. Always fun to mix in a potato to keep everyone on their toes.
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This and That
A dozen of the best looking gents enjoyed the ideal conditions that laid out for us in the gloom. There was a smorgasbord F3RVA that came from the far reaches of the region to enjoy what YHC was putting down. Here is how things happened.
Shotgun start on the hills where we enjoyed the freshly manicured turf by bearcrawling up the hills, lunge across the top, crawlbear down. Upon completion of the 3rd hill we moseyed to the bus loop for salutations and disclaimers. Warm ups included Invisible Jump Rope, Helis, Deadman Hang, Cherry Pickers, Plank, Plank 6″, Superman (obligatory singing needs to be improved), 1/2 pencil roll, LBC’s with a short broga finisher. All seems right in the world.
The Thang: Triple Check at the bus loop. Timer runs the loop, WWII’s, Lt. Dans.
Mosey to the hill for clockwork merkins
Mosey down the concrete walkway, bypassing the ampitheater for another triple check. Timer runs to the light, Australian Mountain Climbers, Hoedowns
Mosey to the service road. Catch me if you can. 1 burpee while partner Bernies up to Forest Hill (rotate as needed).
BTTVF along Forest Hill stopping at every pole. Alternate between 2 squats or 2 merkins. Some decided burpees were better but to each thier own.
3 minutes of Mary with LBC’s, APD’s and some monkey humpers at Snuffs arrival with the coffee.
Numbers, Names, Announcements. NTB send of in May. YHC took us out.
NMS: YHC was a bit drowsy this morning after an extended evening at the riverside amphitheater. A loungy type beatdown was selected while the smell of stale beer, vape, cigarettes and other inhalants were pungent. Not spilling merlot was the achieved goal. To YHC surprise some travelers embrace the pristine conditions. Perfect morning with good mumble chatter and banter. Thank you Snuff for arriving with the beans right on time. Big Data credit achieved. Thank you fellas for the opportunity to lead this morning. Always a great way to start the day.
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Good Broga Crowd
Strong number of insomniacs decided to get up earlier than most to enjoy the pleasurable conditions and company of others. Areas emphasized today included glutes, quads, calves, shoulders, hammys and back. Worked in a bit of warrior along with pigeon and the always popular shavasana before we were driven away from the area. Great work this morning gents. Always enjoy stretching it out in the gloom.
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Sleeping in a Pizza Box
A dozen of the RVA’s finest enjoyed the lush and tepid temperatures for a fine spring morning in the gloom. YHC clock strikes 5.30 so off we go to some of the PAX complaints. Nonetheless, the Q has control and is not afraid to abuse it.
Mosey to the the plush fields to find sprinklers in full force on the 1st field, no worries there, we just continue onto the next field to enjoy the dry but pristine conditions. Introductions and Salutations were held including recognizing the return of Tin Man himself to the gloom. Warmups included Invisible Jump Rope, DQ’s, Helicopters, Jazzercise, Dead Man Hang, LBC’s, Suzanne Summers along with some stretching those areas that ailed you. All seem loose and in good spirits, let us begin.
Line up for a Quarter Pounder across the field.
Round 1 25 yards – 25 Merkins, return to the line for a burpee. Round 2 – 25 yards- 25 HR merkins, 50 yards – 50 LBC’s return to the line for a burpee
Round 3 – 25 yds – 25 Diamond Merkings, 50 yds – 50 WWII’s, 75 yds – 75 monkey humpers. Return to the line for a burpee
Round 4 – 25 yds. – 25 Carolina DryDocks, 50 ydss – 50 APD’s, 75 yds – 75 squats, 100 yds – 100 SSH’s. Return to the line for a burpee.
Triple Check with Chainsmokers, shoulder taps with timer running around the pavilion and back.
Mosey to the basketball courts in conversation with lunges, high knees and Ukrainian Soldiers. Stop off that No Toll courts for a quick suicide. Circle up for 2 minutes of Mary.
Numbers, Names, Prayers, Announcements. Good luck to Family L. Woods on their upcoming arrival. NTB potluck send off in a few weeks. May your nails and screws in your house be secure. YHC took us out. Wonderful coffee afterwards provided by your favorite F3 barista – Snuff. Please contribute to the coffee stash if you can.
NMS: Great group enjoyed the pristine conditions in the gloom today. Good tales covering a variety topics were enjoyed throughout the beatdown. Counting was optional but encouraged. Great to have Squiggy up from Raleigh for work. Always good to have Gumbo return to his childhood stomping grounds for some quality tales. Thank you boys for the opportunity to enjoy the morning with everyone. Rumor has it DK is taking the Q for an upcoming episode or 2.
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Broga Return at No Toll
Two broga regulars were joined by an F3 Broga rookie for the ideal morning routine pre beatdown. Areas of emphasis included hips, quads, hammys, shoulders, back and a bit of calves. Shavasana was enjoyed by the PAX. Good to be joined by Chaplain and bring Dealer out to the enjoy the breathing and finer parts of the gloom.
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Epic Beatdown
A pair of SOJ regulars embraced the quant conditions that awaited us at Betty Weaver Memorial Elementary School for a beatdown that will forever be known as one of the most strenuous and tiring. 15+ miles were conquered, mostly up hill per YHC calculations. Some stops were taken to lift fallen trees single handed, wrestle escaped tigers and help old ladies across the street. So much was accomplished, it is hard for YHC to recall.
Prayers for Tin Man and his family for a swift recovery. Coffee was enjoyed by all participants with good tales and laughs. Always good catching up with Rosie. Safe travels for those out of town and looking forward to Boberry’s Tribute to the Don next week. Thank you Rosie for showing up and helping lead. Great work today.
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Yachty Rock
A Trio of Trios enjoyed the euphoric conditions of spring to welcome YHC back to the FW Q sheet. Inspiration was provided by prior mumble chatter and an incredible playlist of EF Hutton. How to build on this…..so here is how things went down.
Mosey to the front of the church for introductions, salutations and disclaimers. Warmarama was performed without numbers to embrace quality discussions and solve most of the worlds problems. Warm ups included SSH’s (Kubotas favorite), Dead Man Hang, Helis, DQ’s, Merkins (1 or 2 is fine), LBC’s, and a touch of broga to work out Attilas BP injuries. Playlist commences with quality Yacht Covers by underappreciated Yacht Rock influencer, the Professor.
Mosey to the parking lot with tunes a blazing where a 7 of diamonds was called. 7 HR merkins, 14 jump squats, 21 WWII’s, 28 Monkey Humpers, 21 American Hammers (2 ct), 14 Lt. Dans, 7 Burpees. Spine was the gazelle and proceeded to burpee for the 6.
Mosey to the side wall for a bit of Pigskin work. Hoedowns, Mike Tysons & Donkey Kicks.
BTTVF for a bit of Mary, ab style. Pax holds boat or canoe while everyone performs 10 ab exercises OYO.
Numbers, Names, Prayers, Announcements. Upchuck is looking for leadership at the Bridge, Sign up for Breaking Bread.
NMS: Great morning to clean the pollen of the church parking lot. Quality mumblechatter is always encouraged when numbers are kept to a minimum. Sometimes showing up is the victory so YHC is appreciative for the Pax coming out today. Tunes were inspired by EF Hutton, Kubota and Gumbo conversation a few weeks ago about what constitutes Yacht Rock. Its a lifestyle that can not be bottled into a genre. Enjoy it when you hear it. Great work today fellas. Thanks for the opportunity to lead.
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Nothing but Oil and Cowboy Boots
A quintet of flexible men dusted off their F3 embroidered broga mats for a bit of stretching prior to the FW beatdown. Conditions were ideal to get back into the groove with emphasis on shoulders, hips, hammys, groin and back. Extended shavasana in the holistic temps was pleasant, less pollen would have made it quite sensational. Good laughs and quality groans were enjoyed by all. Well done fellas.
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My Goodness, My Guiness
A smooth bakers dozen of SOJ finest leprechauns embraced the cooler temps for a joyous St Pattys Day Beatdown. Here is how things went down in our search for the elusive pot of gold.
Mosey to the large parking lot paying the toll along the way 20 dips and 20 incline merkins at the bridge. Continue the mosey with eventful mumble chatter persisting along the way.
Circle up for introductions and salutations. Rule of the day for anyone not wearing green, a burpee is required following each exercise. Warmarama included the following: SSH’s, DQ’s, Helis, Jazzercise (with toe taps), Merkins, LBC’s, DeadBugs, a bit of Broga. Burpees were appropriately allocated along the way.
The Thang:
Wosey to the corner for 4 Corners, Lady of the Night Style: 10 HR Merkins, 20 WWII’s, 30 2-count Shoulder Taps, 40 Monkey Humpers. Brocode style.
Brief Wosey to the drive aisle for 11’s. Lunge across the road for 10 American Hammers, Bear Crawl Back for 1 merkin. Repeato.
Wosey to the Gate for a quick triple check. Timer runs to the water tower and back, LT. Danny’s and Monkey Humpers. 1 round completed for time.
BTTF for 1 burpee as time was called.
Numbers, Names, Announcements and Prayers. Oyster looking for Breaking Bread volunteer for Sunday March 29th. Good time and great way to include your family in this awesome cause. Sweet talk a few Kotters and missed faces into emerging from their winter stables to embrace the gloom.
YHC took us out followed by coffee (thank you Snuff) and appropriate Irish beverages provided for celebration by the Pax.
NMS: Good to get back on the Q sheet after a long hiatus. Typically St. Pattys is a good start to the spring like temps, however seems like the 4th winter is still upon us. Good to see some new faces out and coffee is always enjoyed. Green is not a popular color for F3RVA clan so burpees were properly distributed instead of pinching. Always a fun time at the top of the morning. Thank you boys for the opportunity to lead.