Author: Last Call

  • Quarter Pounding some Corn

    A whopping 17 of the areas finest looking fellas came out to enjoy the plush fields of Huguenot Park. Conditions were an ideal sunny and 70 with the turf in perfect condition to enjoy. After some tying and retying of shoes, we were off to enjoy the morning. Here is how things went down.

    Mosey to the 1st field to confirm conditions. Circle up for Introductions, salutations and short motivational speech. Warmups included SSH’s, Helis, Hillbillies, Arm Circles, Dead Man Hang, LBC’s, Reverse Crunches and 6″ hold. Quick announcement of lights were left on a truck, Machismo seemed OK with it so lets get going.

    THE THANG: Quarter Pounder (Lady of the Night Style). Line up on the touch line. Run to the bridge (25+/- yards) to perform 25 Merkins, return to touch. Repeat Merkins then continue to bleachers (50+/- yards) perform 50 WWII’s (crowd favorite as YHC had to reconfirm the # numerous times, must be losing my voice). Circle back to perform 25 Merkins and return to touch. Repeat Merkins, WWII’s and continue to 1st tree (75+/- yards) for 75 squats. Circle back with 50 LBC’s, 25 Merkins then touch. Repeat Merkins, WWII’s, Squats then onto the fence for 100 flutters (2 count). Repeat Squats, LBC’s, Merkins then touch.

    Thang 2: Mosey to the parking lot poles for triple check. Timer runs around 4 islands while partner perform pole smokers and curb crawls.

    MBTTF with a stop along the way at the bridge for 20 dips. Names, Numbers, Announcements. Doozy took us out. YHC brought out some sweet corn for the PAX to enjoy.

    NMS: Incredible summer time numbers with many regulars enjoying the turf conditions. Good mumble chatter in muggy conditions. Good to have NTB get back into the fold after work had kept him away for a few weeks. Corn was plentiful and enjoyed by the PAX, including Machismo who is either feeding a family of 20 or generating ethanol for his gas powered vehicles. Thank you gents for the opportunity to lead. Always good being with you guys in the gloom.

  • Soupy Stretching

    A pair of brogii veterans were joined by a rookie for an early morning sweat stretch at the humid courts of No Toll. Shoulders and back were emphasized with some hips and glutes added for good measure. Moved onto legs before finishing with a short but sweet Shavasana. She was thick today but good conversation and times were had by all.

  • Snuffless Q

    An intrepid group of 8 SOJ leading men, took to the comfortable streets of The Forge for an expected Q of breathing exercises, exploration and quality tunes. Spoiler alert, none of this occurred. 5.30 non Garmin time struck, no Snuff, we roll on. Here is how hot potato things went down.

    Rosie Q: Quick loop around the parking lot to ensure no stragglers were arriving, finding none we proceeded with a warm up that included SSH’s, DQ’s, Imperial Walkers, Bob and Weaves (DK tribute), Tempo Merkins, Shoulder Taps, Peters Parkers, finishing with LBC’s. Mosey over to the bus loop for a quick Dora. Partner runs the loop. Exercises included 100 Decline Curb Merkins, 200 Squats, 300 SSH’s. Q is passed….

    El Woods Q: Mosey past the virtual flag for a little taste of the New Glory. 5 Merkins at each light pole down to the access ramp. Bear Crawl 1/2 up the ramp, Lunge the remaining distance. This felt so nice, lets do it twice. Same thing for Round 2. Q is passed….

    Last Call Q: Mosey over the dip benches. 50 dips OYO followed by tooth fairies up the stairs. BTTVF for a quick Mary that included Heels to Heaven, LBC’s, APD’s and Flutters. Numbers, Names, Announcements (see Upchuck WDog backblast for F3 events thru 2026). Gumbo took us out.

    NMS: Not what Pax was expecting with Snuff on the Q sheet. Always nice to mix a hot potato Q into the rotation every so often. YHC voiced this opinion several times during the endless SSH’s and New Glory only to fall on deaf ears. Hopefully Snuff is safe and slumbering in the fartsack. Good mumble chatter as expected when Gumbo and Rosie get together. Great work this morning gents.

  • Senor Broga

    A single pair of FW regulars awoke before the launch to work out some kinks and enjoy the ideal temps that were present at River Road Baptist. Hips, glutes and back were the areas of emphasis today with an extended Shavasana at the request of Senor Frog. Good work today.

  • Perfection at Dawn

    A group of six strong fine looking gents took advantage of the ideal temperatures and cooler morning to make themselves better at the start of a holiday week. According to the dogwalkers and neighborhood ring cameras, here is how things went down.

    Mosey to the bottom of Lindsey Ct for some conversation, introductions and disclaimers. After close inspection of the overflowing creek by our resident aquatic specialist we warmed up. Warmarama included SSH’s, Helis, Cherry Pickers, Jazzercise (with flare), DQ’s, Ukrainian Soldiers and Imperial Squat Walkers. Time for the action.

    Partner up for Love Hill w/ a twist. Timer runs to the top while partner bear crawls, then lunges, then broad jump burpees. 10 boyah merkins at every switch. Stupid idea. Rest at the top then continue mosey down Lindsey and West Drive Intersection.

    4 Corners Brocode Elevator: 10 merkins at the 1st corner (Lindsey & Westham); 10 merkins, 20 squats at the 2nd corner (Westham & Beechwood); 10 merkins, 20 squats, 30 LBC’s at 3rd corner (Beechwood & West); 10 merkins, 20 squats, 30 LBC’s, 40 monkey humpers at 4th Corner (West and Lindsey).

    Mosey up to West Drive Circle for a triple check. Runner does the loop, LBC’s and Dry docks were the call. Dry Docks were soon replaced with Lunges.

    Still time on the clock??? Mosey back to the wall for some quality Pigskin special. F3RVA resident Legend did not disappoint by bringing his signature routine. This rendition included peoples chair (milkers/Jack Lalines, etc.), Balls to the Wall (Hipslaps, Australian Mountain Climbers, Toe Taps) with 5 burpees at the end. YHC quickly took back the Q after that routine.

    Quick Dead Man Hang until Time. Numbers, Names, Announcements, Prayers. YHC took us out

    Naked Moleskin: Smaller group was expected with the upcoming holiday week but conditions could not have been better this morning. AOL is traveling from outside Columbus and looking for any excuse to get away from the inlaws. He is a runner so he might crash a future AO in the next day or so. Good mumble chatter throughout the beatdown including vacation plans, statewide driving bans and the exciting world of parking lot designs. Appreciate Pigskin for leading his traditional wall routine. YHC had thought about Mankillers but listened to reason for the better. Thank you fellas from coming out and safe travel over the holidays.

  • Hammys and Calves

    Tres Gringos decided to leave the air conditioned comforts of home to stretch and moan prior to the real Oyster sweatfest. Requests were passed down for concentration on hamstrings and calves. These areas were hit along with glutes, shoulders and back. Shavasana was enjoyed but ridiculed for length. Sorry gents but sleep happens at work. Great work today fellas. Thank you for coming out early.

  • Conversation Fridays

    A trio of F3’s finest fellows found the fields of Chesterfield’s finest high school AO to get after it this morning. Conditions were ideal for as was the conversation throughout the beatdown. According to the county landscaping crew, here is how things went down.

    Quick Mosey down to James River High School for a quick COT with introductions and legally approved disclaimers. In Conversation warm up that included Helis, Deadman Hang, DQs, Imperial Walkers and a mixture of additional stretching.

    Mosey into the stadium for a bleacher triple check. Timer runs the loop up the stairs, across and back down with exercises of dips and crunchy frogs. Stairs were a bit slick but no injuries were reported at the time of publishing.

    Mosey down to the track for Brocode track work. Movement exercises were called on the straighaways and turns with stationary exercises called at each corner, no counting, just in conversation OYO. Corner exercises included merkins, LBCs, Jump Squats, Ukranian Soilders, APDs, Mountain Climbers and WWII’s. Motion exercises included mosey, lunges, buttkickers, highknees, karoke (both sides). 2 laps were completed with time to mosey BTTVF for some broga mary for 4 minutes.

    See slack for announcements and prayers. YHC took us out.

    NMS: After numerous weeks of traveling to the river and unneeded running, YHC was determined to enlist a more leisurely beatdown. PAX still needed to earn the indulgences of the upcoming weekend, so good work was put in. Mumble chatter is always strong with a smaller group. Senor Frog provided some investment tips and with steak dinners on him with a positive earnings report this morning, atleast that is how I heard it. Thank you gents for the opportunity to lead this morning, great work.

  • Tres Amigos

    3 fine looking gents left the fart sack early to limber up prior to the impending Fireman Ed beatdown. A variety of areas were emphasized including shoulders, hammys, hips. Shorter shavasana was chastised by the Pax, note to self. Great work fellas, thank you for the conversation and commitment to stretch with me after my week hiatus.

  • 5 at 4.30

    A full hand of lean brogiis enjoyed the prime conditions that awaited them at Early First Watch this morning. Areas worked included back, shoulders, hammys, hips and glutes. Extended shavasana was extra nice with the cool temps and sound breeze. Mumble chatter was strong as expected leading to a variety of topics. Well done fellas.

  • Bone Thugs Broga

    A grizzled Brogi veteran met up with a Brogi virgin to work out some aches and pains prior to the epic Sable beatdown that ensued. Areas of emphasis included glutes, hips, hammys, shoulders and back. A touch of work on the groin and calves followed by a bit of shavasana. Pigeon was a crowd pleaser as is typically the case. Good to see Bone interested in a bit of prebeatdown limberness in the gloom. Always appreciate the laughs and the groans. Great work.