Author: Wojo

6 Boot campers and two walkers merged at the West End’s earliest AO to see what this rusty Q had in the hopper. Nerves were high for YHC’ s first Q in 15+ months. As the clock hit 5am, the PAX shot (or walked) off into the Gloom.

Mosey around the church, burpee buy ins at each of the speed bumps, through the parking lot and back to the front of the church for an open air COP. The PAX was lively, they struggled with their counting, something that definitely gave this son of accountant some unease. Quick COP of Imperial Walkers, DQs, Soldiers, arm circles and reverso then a quick mosey back to the parking lot.

Creative 4 Corners

A very creative version of compounding 4 corners of consisting of 10 hand release merkins, 20 jump squats, 30 reverse crunches, 40 money humpers. YHC was the six… mosey to the triangle and Henrico County’s most exclusive park on Ridge Rd.

Triple Check

Pace car runs to River and Ridge intersection and back

mountain climbers and box cutters to round out the exercises

mosey to Ridge and Ross

Catch Me if You Can

rounds of bear crawls and merkins

jump squats and broad jumps

mountain climbers and lunges

repeato to the triangle.

back to the flag for some mobility and 3 minutes of Mary

Numberama, Namerama, YHC took us out

See slack for the full details

Jan 24th – Pigskin led The Bridge

Superbowl Saturday – The Frozen Triangle

Two years ago, while I was shuffling between supporting my M at her weekly Prenatal Appointment and jumping to a coffee with a broker friend, for some reason I went home to re-charge and reset before my third round of caffeine that morning. Something just told me to be home.

I needed to be home for what came through the phone lines around 9:30 that morning. I received the call you never can plan for from my little brother. He shared the shocking and heartbreaking news of Dad passing earlier that morning doing something he loved: working out. In the two years since, not a day goes by that I wonder how I’ll ever get past losing my North Star. You can read about this awesome guy here: https://f3rva.org/2024/05/01/happy-64th-dad/

Dad shows up in ways every day. Sometimes it’s my son’s belly laugh, other times, an expected blessing. This morning he picked the first song on Shuffle as YHC drove to First Watch…. one of his faves and fitting for a pre-5am Wednesday morning

To say the last couple of years have been a rollercoaster of highs and lows would be an understatement. Nothing can ever prepare you for heartbreak, overseeing your parent’s affairs, all while trying to grow a business and make sure you’re being the better than best dad and husband.

Fortunately, the last couple of months I’ve started to shift over from treading water to swimming again. Searching for that North Star no longer became my journey, becoming that North Star became my purpose. I shared a couple years ago that it was my turn to own the next 64 years, taking the torch from my North Star. 2 years later, I’m encouraged I’m getting closer that promise.

Thanks for letting me lead and share today. Enjoyed it! SYITG

11 HIMs gathered at the earliest AO in the West End to see YHC had in store on a morning where the thermostat read: 64. This morning was full of numbers near and dear. More on that later.

As the clock hit the top of the hour and the PAX were off into the gloom.

Mosey around the church, 2 burpee buy in at each of the speed bumps

COP for SSHs, Imperial Walkers, DQs, arm circles and 40 LBCs

all followed by 1 + 2 + 3 + 4 + 5 = 15 burpees (19 running total)

mosey to the church wall for a Triple Check

pace car runs to and from the island closest to the bus, other exercises were donkey kicks and Lt Dans

slow mosey to Kubota’s truck for Coupons

Dora

• pace car bear crawls and/or lunges to and from the closest PAX vehicle
• 50 coupon shoulder presses, 100 coupon swings, 200 copper head squats

On The Line

• each PAX member grabs a parking spot for some good ol’ lifting
• pace car has a 4 burpee buy in then moseys to the last exercise, PAX running total 61,YHC did a few extra for 64
• exercises included (all with coupons): man makers, shoulder presses, copper head squats, swings, flutter kicks, LBCs, tea pots, bench presses, etc

3 minutes of Mary

hello dollies, APDs, Freddie mercuries, 29 flutter kicks

Numberama, Namerama, YHC took us out

Please lift up Upchuck as his nephew goes through tough times and his daughter who’s getting her knee checked out for something major.

Grow Ruck this week, see slack for the details.

YHC had to celebrate the best man I’ll ever know, my father, this morning. Today would have been his 64th birthday. Unfortunately, earlier this year, we lost my Dad. He passed suddenly a few weeks before welcoming YHC’s 2.0 to the world. Dad lived his life with every intent to make it past the age of 63, the age his father passed.

The man, who always lived his life by the numbers (an accountant by trade), could never quantify outreach and impact on he had on his family, friends and community. Blessings, new (and unheard) stories of Dad and ways to honor his legacy show up daily; YHC’s favorite being my 2.0 shares his grandfather’s smile. Because my father would never boast about his numbers, YHC will:

• Countless memories of Fall dictated by football seasons and tailgates, him taking over a dance floor at a wedding, learning as a youngster that cooking/grilling time is measured by beers consumed …for always being there for no matter what life brought
• 200+ employees and their families – a number he and his business partners served daily. The number he thought about every night before going to bed.
• 40+ years of marriage to my mother, a partnership that took care of everything for their 3 kids and future grandchildren
• 29+ years at his final place of employment, a place he and his partners built from the original 12 employees to over 200+ strong. Part of his legacy spearheading an ESOP sale and transition from the partners to the employees a couple years ago.
• Youngest of 5 siblings, a brotherhood that built YHC’s father into the man he’ll always be: tough as nails, compassionate, a servant leader, YHC’s North Star.

64 will forever be your number, Dad. You wore it on the gridiron. You shot it once on the links. You served nearly 64 trips around the sun as our family’s shepherd. You owned it.

Since January 14th, it’s been my honor it to go serve and own it for the next 64.

Thanks for letting me serve and share today, Fellas.

Here’s to Will Patterson. We love and miss you, Dad.

Wojo

9 studs and 1 Rusty Q kicked off Wednesday right at River Road’s earliest post. With a white pickup full of coupons (Thanks Kubota!) and a Q who refused to abide by the “keep it in the parking lot” rules/suggestions, The PAX concoursed the River Road Baptist campus coupon in hand.

Following speed bump/burpee buy ins, the PAX set on the line formation for a dynamic workout

form focused lunges, inchworms, side lunges and butt kicks

Four Corners

Coupon around the world or overhead carry in between stations

10 block merkins, 20 goblet squats, 30 (2 count) flutters, 40 coupon bench presses

Triple Check

Pace car runs to and from the church buses (your pick which bus)

Man Makers and goblet squat holds for the other stations

Mosey/farmers carry back to the South Ridge Lot

On the line

tabata esque

pace car – bear crawl to the first station, rotate

random assortment of coupon exercises including, but not limited to:

goblet squats, curls, triceps extensions, man makers, goblet lunges, overhead press, LBCs, coupon/kettlebell swings, coupon bench presses

5 mins of Broga

Numberama, Namerama, YHC took us out.

CSAUP – See Gomer Pyle

prayers to chippendale on a speedy recovery

Apologies for the no show at Hoedown. Appreciate the opportunity to make good and lead this am. Non humid chilly mornings for beat downs feel like a steal following last week’s weather.

Two days in and I’m still convinced 34 is the new 24.

Have a great Wednesday!

SYITG

An elite 8 clocked for a beatdown idea that looked much better on paper. Light mumble chatter as the clock neared 0500 with a pair rolling in right at the top of the hour. Quick circle up to grab a coupon and mosey half way down Ridge for COP.

Exercise I: Coupon Dora

quick COP to get a taste of the humidity; partner up for Dora

runners to and from the triangle parklet on ridge and back to down to Country Squire.

exercises were 100 alternating merkins on the coupon, 200 coupon presses (bench or push) and 300 200 coupon swings.

quick breather following that smoker… then farmers carry back up Ridge to return the coupons.

Circle up for about 10 minutes of Broga, which was needed following the Dora.

4 MOM and a merkin ring of fire.

Numberama, Namerama, YHC took us out.

Moleskin

Please lift up Boberry and his father.

Happy Hour planned for later this month 23rd/24th?

First Watch on the River next Wednesday from 5-6, meet at Huguenot Flatwater. Back up date is 7/23.

Puppy Pile this Saturday. Bring yourself and your 2.0s.

YHC has announced the official retirement of an offsite coupon workout, effective as of 6am this morning. to be fair, Upchuck warned YHC about this at 0502. Kudos to the PAX for battling through that one, YHC isn’t always full of the best ideas.

SYITG

5 HIMs set out to beat the sunrise at this week’s version of First Watch. As a WELCOME BACK to First Watch stalwart, EF Hutton, the PAX set off for a session featuring far less less running than Handshake’s field trip test run yesterday at HBR. 0500 means it’s go time.

COP

Mosey to the First Baptist main parking lot, circle up for

SSHs, Imperial Walkers, Russian Soldiers, DQs, Scorpion Kicks, Merkins, and Arm Circles …. all in cadence

The Thang

Exercise I: Phil Ford’s Four Corners

utiltizing the corners of the parking lot

bear crawl on the shorter runs of the rectangle in between stations, walking lunges on the longer straightaways

first corner: 25 hand release merkins; 2nd: 25 jump squats; 3rd: 25 monkey humpers; 4th: 25 reverse crunches

broga with the six on the luke warm pavement

Exercise II: Ridge Work

mosey to Country Squire and Ridge through burpee drive

slight variation of catch me if you can as a duo and one trio

pace car runs from country squire to the the parklet triangle and back

exercises – Lt. Dan’s; broad jump burpees; crab walks

algore for the six

Exercise III: Cinder Block Circuit

mosey back to the the overflow lot

pace car suicide run the parking lot

cinder block work with flutter kicks, goblet squats, push press/push jerk and bench presses. 3 complete rounds

slow mosey back to the flag

numberama, namerama, YHC took us out

Felt like August this am. Great to have EF Hutton back at First Watch. Impressive bounce back, young man!

Great work all around as the humidity was no joke.

Convergence on Monday at 7am. See Backblasts and announcements from Honeydo.

Please lift up those named and unnamed.

Thanks for letting YHC lead. SYTIG