Category: Richmond, VA

  • West End Boys

    4 distinguished gentlemen from the the West End made the arduous journey through the woods and crossed the James River this morning to meet the SOJ PAX on their own terms at the grounds of Timberwolf. All they found was YHC…. This is week 0 of the Iron PAX Challenge. Here is how it went down.

    Mosey down to the track for

    COP

    Don Quixote, Russian Soldiers, Cherry Pickers, Hello Dolly, Rosalita.

    THE THANG

    • 50 Squats
    • 40 WW2s
    • 30 Merkins
    • 20 2 count Ball Dippers
    • 10 Burpees
    • 1 lap around the track
    • x4

    Had a little time left, wanted to make sure everyone got the best bang for their buck, so despite some mublechatter we went to the field for

    COP part deaux

    • Bernie Sanders to the 50, 25 LBCs, “sprint” back
    • Bernie Sanders to the 50, 25 LBCs, Bear Crawl back (in case you were wondering, this is Tater’s super power!)

    Time was nearly us so then we walked (?!?!) BTTF, numbers, names, announcements, (see below), YHC took us out

    NMM

    Great effort today guys, that was very tough! That was the first time YHC has ever been to an “on the books” F3 AO where walking at any point was condoned. Wonder what the next 4 weeks at NO TOLL will be like! Where are the SOJ brothers at? See y’all at Twin Team tomorrow?

    Also, henceforth the “Cherry Picker” shall hereby be called the “Collard Picker” as apparently you’re doing it wrong if you pick the cherries up off of the ground.

  • Slow Bern

    Red sky at morning, sailor take warning. 9 men brought their smoldering intensity to gloom of The Forge, starting with some quiet warmups – side straddle hops, don quixotes, imperial walkers, cherry pickers, reverse scorpion kicks and elbow planks.

    A long bear crawl from the flag to the stairs, down the stairs, and to the rail. Swinging and weaving under the entire length of the rail all the way down to the road. 11s at each light (mirkins and flutter kicks) to the cul de sac.

    BoneThug’s Dirty 30 (30 v-ups, 30 lbcs, 30 core planks, 30 Alabama prom dates). Easy breezy mosey to the bottom of the main hill and a Bernie Sanders up and back to the flag.

    Mirkin ring of fire with an elbow plank hold, mosey down to the stop sign and sprint back to the flag.

    A moment of gratitude to come out and work together, get stronger together and pray. Prayers for Doozy and Greenbow on their journey, prayers And blessings for Roger Roger and his wife as she starts a new job, prayers for all those affected by Hurricane Laura.

    Go in peace.

  • Ascending Suck

    2 ran on their own and 6 followed YHC for a little beat down. Here’s an summary of what went down sans commentary because YHC is blogging on his phone.

    Warmup

    Side straddle hops

    Arm circles

    Don Q’s

    LBC’s

    Merkins

    After warmup, a 3/4 lap jog to the middle of the field for ascending suck (copyright owned by DK)

    50 air squats / 10 burpees

    40 WW2 / 10 burpees

    30 double leg lunges / 10 burpees

    20 merkins/ 10 burpees

    10 double pump Alabama prom dates / 10 burpees

    Repeat ascending

    With time to spare, we made our way to the lower parking lot for two rounds of 5 push ups / 30 second plank / 10 WW2 / 10 push ups / 30 second plank. We ran the hill after round 1. Up the hill and back to the flag after the second.

    This was a tough one but we chipped away at it and completed nearly 100 burpees. YHC is happy to report that his counting was exceptional.

    YHC took us out. Prayers for Rosetta who lost a friend recently to Covid.

  • Merciful Modification

    Five gloom vets beat the sack for an infusion of the three F’s. With a pitch black but 70’s and breezy AO, here’s how these stud muffins embraced the suck:

    The THANG:

    COP #1:

    • Mosey to a lit patch of mowed grass
    • Welcome & F3 Disclaimer
    • SSH, DQ, Body Builders, Crab Cakes, Elbow Plank Leg Raises, Rosalita Whips, APD’s, LBC’s

    COP #2:

    • Mosey to the HPS & collect a Coupon
    • 2018 IPC Wk 3 (Modified):
    • Descending Burpee Block Jump Overs from 10–>1
    • Between each set alternate between the following 3 exercises:
    • x25 HRM’s
    • x25 Goblet Squats w Coupon
    • x25 Leg raises holding Coupon overhead
    • After each exercise set, Broad Jump x 10 yards and back before going to next Burpee Block Jump Over set

    COP #3:

    • Mosey to Carillon Field
    • Quarter Pounder:  Sprint to each quarter to complete exercise, Bernie back to start between
    • 25 yard line – x25 CDD’s
    • 50 yard line – x50 Freddie M’s
    • 75 yard line – x75 Mtn Climbers
    • AUDIBLE —> BTTF

    COT:

    • Counterama # 5
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS:

    • Beautiful morning and handsome company for taking on a modified IronPax Challenge, which still sucked even though it was half the reps and not on the clock. Thankful to the core not to do this stuff alone. Keep posting brothers!

  • Mrs. Wojo and Big Blue

    In the absence of Kubota’s figurative Big Green Machine there sat Big Blue as YHC arrived.  In came Wojo and Handshake flaming hot.  Here’s what transpired:

    Mosey to the common area. 

    COP

    • Freddie Mercurys
    • Scorpion Kicks
    • Merkins w/ Hooooold It
    • Imperial Walkers
    • Helicopters
    • Copperhead Squats

    Mosey to bottom of S. Ridge

    Love/Hate Hill

    • P1 – Run uphill to first street and back
    • P2 – Exercise (Lunge, Polar Bear, Broad Jump Burpees)

    Alternate until both partners reach the street

    Bernie to Ross

    Catch Me If You Can

    • P1 – Bear Crawl, High Knees
    • P2 – 3 Burpees and Chase

    Mosey to Parking Lot

    Ails of Rails (IC)

    • Derkins x 10, Dips x 10, Pole Smokers x 10, Repeato, Repeato w/ Incline Merkins

    Mosey to Church side lot

    Honeydo Heaven (3 Rounds)

    • P1 – Wall sit
    • P2 – Donkey Kicks x 10, Karaoke over and back

    Mosey out front

    Mary

    • Flutter Kicks
    • American Hammers
    • Alabama Prom Dates

    Mosey to SF

    Numberama, Nameorama, COT

    MOLESKIN

    One of the great things about First Watch has been the revolving door of PAX. Apart from the constant of Kubota and perhaps YHC, the numbers are consistently between 3 and 7 PAX, but seemingly never the same 3 to 7.  Several post enough to be called regulars, but there always seems to be a couple of PAX that are new or have only been out once or twice.  Awesome to have Swirly out for his 2nd visit to the earliest and perhaps now darkest AO in RVA today.  Always fun when 2 lunatics in dark clothing highkneeing down the street can scare the heck out of a dog walker.  Welcome back to Mrs. Wojo.  Married life seems to have been good so far, except for that 1% of control he’s now lost. 

    ANNOUNCEMENTS

    CORNHOLE!  Anyone have some boards they can lend?

  • PREBLAST — Labor Day Convergence @ GridIron

    PREBLAST — Labor Day Convergence @ GridIron

    The GridIron Pax will host a Convergence at 7:00AM on Labor Day, September 7, 2020. The venue will be at the GridIron AO, Pouncy Tract Park, Short Pump, VA.

    We are planning a 1 hour bootcamp followed by a socially-distanced coffeeteria on site. We will have coffee and a simple breakfast menu of sausage and egg bagels.

    There will be no charge for breakfast, but we will be collecting donations for CrossOver Healthcare Ministry, which is currently handling a lot of COVID testing and providing much needed healthcare support to hard-hit communities. More info can be found at https://www.crossoverministry.org/.

    If you know you will be staying for coffeeteria, then please RSVP to Johnsonville at flbiggs@gmail.com. Getting a decent head-count will help us to plan for the correct amount of coffee and food.

    Bring your own lawn chair if you want comfortable seating. We will make sure the workout is fairly FNG friendly, so bring an FNG or two as well.

    Johnsonville

  • IPC Welcome Back to RVA

    9 Davillians got in the Week 0 “Warmup Week” for the Iron PAX Challenge this gloom Tuesday morning

    This how it went down

    Everyone met in the Chickahominy MS to cut down on run time to the track and to maximus the time to complete the challenge

    COP (ALL IC) – DQ, Helicopters, Arm Circles

    THANG

    Week 0 Challenge – Using the grassy area on inside of the track completed 4 rounds of the following:

    • 50 Squats
    • 40 WWII Situps
    • 30 Merkins
    • 20 Bonnie Blair’s
    • 10 Burpees
    • 400 Meter Run

    Extra Credit Speed Bumps – Lunge to the first speed bump, 25 LBC’s, Bear Crawl to the next, 25 LBC’s, Lung backwards to the SF, 25 LBC’s

    Numberrama, Namerama, Announcements, YHC to us out

    MOLESKIN

    If F3 Greenwood since using this as the “Warmup” challenge, we are in a world of hurt in the month of September. The PAX did a great job pushing through and giving us some time to spare.

    Fannie Mae crushed it with a time sub 24 minutes, follow by Fabio, YHC, Corned Beef, Helix, and the rest of the PAX.

    Thanks to Pavarotti, for going over to Atlee to get any PAX that didn’t get the memo we moved for the challenge

    ANNOUNCEMENTS

    SPIT ON THAT!!

  • Breakfast Club Big Data Pts

    We ran, we workout, then ran back (except YHC who ran to ET before hand)

    SPIT ON THAT!!

  • Seeing Red

    Fourteen noble warriors met in the gloom with the hopes of attacking this morning with reckless abandon.  The Q was wearing red, setting the tone for a scrumptious beat-down.  Here is how it went down:

    • Mosey to the football field for COP
      • 25 SSH
      • 10 DQ
      • 15 IW
      • Arm circles – 10 small, 5 big; forwards and backwards
      • 10 helicopters
      • 20 merkins
      • 30 2x LBC
    • 10 minutes of burpees
    • Mosey to the jerkin gym for a downward jerkin ladder starting at 8
    • Mosey to Heartbreak Hill for an arch loader (2×2)
      • Bear crawl, crab walk, bunny hop and cheetah sprint up the hill for 20 WWII sit-ups
      • Bear crawl, crab walk, bunny hop and cheetah sprint up the hill for 20 2x flutter kicks
    • Mosey around the track to the bleachers for 20 bench kicks and 20 squats, rinse and repeat
    • Mosey back to the parking lot for a ring of fire with 10 merkins
    • COP with YHC taking us out

    Solid work from the PAX today; 14 strong!   Not much running but plenty of cardio with the burpees and arch loader.  No man left behind, but hopefully all men will be sore later on.  It was an honor to lead these men today; great fellowship!

    Announcements include:

    • The upcoming F3 retreat on 10/3.  Sign up for cornhole. 
    • Gypsy is looking to start a new running with some boot camp exercises mixed in on Monday mornings at Pocohontas Middle.  The workout will be 1 hour and start at 5:15. 
    • Stay tuned for announcements on a Labor Day convergence at Gridiron.  Walkers, canes and grey hair not required.

    God is good all of the time!

    Attila

  • 5 guys & 5 rocks

    YHC took the Q to ensure limited running. YHC was hurting due to Rosetta’s sprint fest at SOT 2 days prior. 5 gloom warriors arose for a rock style exercise beat down.

    COP- we did stretches and exercises.

    The thang- We did a ton of rock exercises. At one point I heard Tobit hurting due to the many sets of curls and holds. Did a few short mosey’s to equal 1 mile.

    Always an honor to lead. Apologies for the late post. YHC took us out in prayer.