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.
Author: Last Call
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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.
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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.
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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.
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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.
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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.
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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.
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Fools in the Rain
2 sleepless brojiis felt the need to get up before most in search of dry spots to lay out their properly sanctioned yoga mats for some predawn limberness. Variety of areas worked including hammys, groins, hips and shoulders. Shavasana was short but sweet. Appreciate the tales and the groans.
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Just Enough Coverage
11 SOJ Titans emerged for the ideal conditions that presented us this morning. After some brief salutations and greetings, we were off to enjoy the treats that the finest fields in Chesterfield had to offer.
Circle up on the plush turf for introductions and disclaimers, followed up by a brief warm up that included SSH, DQ, Helis, Jazzercise, LBC, Dead Bugs, Merkins and Superman (with vocal harmonies). Let us begin the THANG
Mosey to behind the dumpsters to collect the long neglected coupons. Find a few of your closest compadres for a triple check. Round 1 bench press, wiper merkins (these sucked) while timer runs a loop around the 4 islands. Round 2 included curls for the girls, rows with timer running out and back. Return coupons to the resting place.
Mosey to the wooden post for Indigenous Pole Smokers. PAX holds legs 6″ while a selected person performs 5 Pole Smokers and runs to the next available pole. Continue to the end of the line.
100’s (or some numbers). Line up at the wood line of the fields. Brocode mosey under the pavilion where designated PAX member calls out an exercise and # of reps. 1st to complete said number announces their success and releases the PAX to continue running across the opposite field and earns the honor of announcing the next exercise. Exercises included 50 dips, 40 incline merkins, 50 groiners, 30 WWII’s, 40 squats.
Slow (non Doozy) Mosey back to the flag for 40 seconds of plank. Numbers, Names, Announcements, Prayers. SOJ Fiesta at Casa de DTH tonight. Buttery Nipples and Purple Hooters a plenty. Prayers to Machismo and props for recognizing an upcoming issue early enough to take control. Prayers to DTH as his M’s family works thru some health issues. YHC took us out.
NMS: Good group of No Toll regulars enjoyed the plush non moist fields. Conditions were ideal for Ultimate but YHC had other plans. Title applies to those that attended. Well done fellas, great work this morning.
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Perfect Timing
Four valent and fine looking fellows awoke before most to get a bit of stretching and groaning in before a First Watch beatdown. LC Q included work on shoulders, hammys and hips with emphasis on the glutes in the pigeon. While Handshake Q led us in variety of seated and front facing exercises such as scorpion kicks, pencil rolls and extended shavasana. Well done by all those who participated without prior notification.