5 RVA studs were welcomed by 4 neighborhood deer in the predawn hours for a bit of FW Broga. Cool conditions were anticipated but embraced. Areas of emphasis included calves, hammys, shoulders, back, glutes and quads. Cooler and brief shavasana but quality non the less. Some PAX arrived late or not at all due to attempts to engage in warmer activities. This could not be confirmed or denied. Great work fellas.
Category: Richmond, VA
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Smooth Jazz at The Crossing
3 Amigos came to The Crossing on a breezy afternoon for the smoothest beatdown in town. Here’s what went down.
Mosey around the parking lot and circle up for Warmara which included:
Arm circles, Helicopters, Don Quixotes, Dead Man Hang, WWII’s, Tempo Merkins, and Hip stretches.
Mosey to the lower parking lot, turn on the jazz tunes, and set the timer to 10 mins.
For 10 minutes we performed 20 merkins, 15 WWII’s, 10 Squats, and 5 burpees while running ~10 yards between each exercise.
After that round, we completed a lap around the perimeter of the church
With the timer set at another 10 minutes, we did another round while performing 20 Monkey Humpers, 15 Scrunchy Frogs, 10 Carolina Dry Docks, 5 No Cheat Merkins.
Another lap around the church while trying to push the pace.
BTTF for ~ 3 mins of Mary
Names/Numbers/YHC took us out
Prayers for peace, wisdom, and good health
Great work by all as usual. The weather was surprisingly warm and very breezy which caught us off guard a little. YHC brought the speaker and was unsure of what to play. Decided the Smooth Jazz channel on Pandora was going to be it which made this the smoothest beatdown possible. As the saying goes, “Your Q, Your Playlist”
Thanks for letting me lead fellas,
House Party
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Sewer Life
As Q, I arrived a little early and early enough to carry the creamer and sweeteners to the famous Circus Maximus post-workout coffee spot. My hands were full, and as I stepped out of the car, I dropped my keys. No big deal, except the short noise you’d expect from dropped keys on pavement turned into a a long jingle. “That’s a not good” said Offshore and he walked past and stopped at the nearby gutter. Phone light showed it dropped to the first level and thankfully not into the water. Byproduct saw the holes on the manhole cover and after it was moved, I was able to drop into the sewer a grab my keys. A great way to start the day and a good reason to come early (for the show)!
After that nonsense, twenty two strong circled up for warmups of SSH, Ukrainian Soldiers, Hillbillies, Copperhead Squats, LBCs, APDs & American Hammers. Done with the warm-ups, we did a twenty minute EMOM (Every Minute On the Minute). Five different exercises with the bell & 4 rounds of each. Start at the top of the minute, do the # of reps announced, and take a break when done until the next minute starts, and move to the next exercise. Exercises were Swings, Goblet Squats, Squat Thrusters, Cleans (each arm), American Hammers (two count). Started with reps of 15, 15, 15, 10 (Cleans, each arm), 10 Hammers. Seemed easy the first couple of rounds. Sometimes we went down in reps except when Offshore asked for 20 squats and I ended with a minute of Hammers (about 40 two count at my pace).
20 minutes later, the heart rate was moving. And I kept it moving with a group lap where everyone realized the EMOM featured a lot of leg work.
We then finished up with a rotation of burpees (10,8,6,4,2), groans, and an exercise: helicopters, DQs, Arm Circles (front, then back), air press in between each round of burpees. Then one last lap to finish.
It is rare that my heartrate at Circus registers higher than WTH and that was the point of the EMOM and Burpees today. It was a success!
The Bridge on 11/15 (ask Hutton for more info) and a Bridge Q is needed in December.
Safety: Where is an AED at Godwin? No one knows and that’s homework for everyone. I can confirm it is not in the sewer.
Thanks for letting me lead!
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It is awfully quiet down here when …
There is no train, or Handshake. The question is, which is more noisy. This question was discussed by the 8 hearty souls who showed up for First Watch this morning.
We started with a traveling COP as we started from the flag and headed down South Ridge to Westham Station which included SSH, DQ, Arm Circles, Dead Man Hang, Fudd’s Wife, Wilson’s Wife.
At the bottom of South Ridge, partner up for a Dora. 50 Merkins, 100 WWIIs, 150 Freddie Mercuries. Runner goes to the 3rd No Parking sign on the right (not the 1st, not the 2nd, but the 3rd).
Find a different partner to head back up South Ridge. Partner 1 does 20 squats while Partner 2 starts up the hill and then runs to catch up when done with squats to trade places. Partner going up the hill does bear crawl, crab walks and then freddie mercury.
Stop at the intersection with overlook and line up for a native american style run back to the parking lot. Once back at the lot, we split into 2 groups for a quad check. Timer ran to the median in the middle of the parking lot. Exercises for those not running were merkins, LBCs and monkey humpers.
With a few minutes left, we returned to the start and circled up for a few minutes of mary.
Announcements / Prayers
- EF Hutton leading a group to the Bridge on Nov 15. See Slack for details.
- Prayers EF Hutton and his family as they say goodbye to his aunt.
Numbers, names and YHC took us out. Thank you for letting me lead today!
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HOT POT at the shed
rolled up with 2 in the truck to a group waiting in the cold
COP warmarama in the usual way with the usual suspects at the shed.
THANG
The one and only Futon started us off with warmup and a series of 11’s with incline decline merks. He saw it fit to call on Dr. Scholls and passed it to him first. Futon was warned that it might be a mistake as amelia burpess were likely on the menu. He did not disappoint. It was a blur of bear crawls, curls and amelia burpees. Futon then recommended we pass it to a volunteer, I was voluntold and did some dojo dan and a PLT followed by a DORA with some usual ex’s. I passed it to Murr and he finished the punishment with some block work on the arms and a ROF.
COT name/numberama, prayers and FUTON took us out.
Honor and pleasure gents
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Full moon + Dora =
Three brave souls dared to conquer their weak bodies at 530am in the light of the bright full moon. According to the stones on the ground where the portajohns used to lie, here’s what went down:
COP
helicopter
arm circles
imperial walkers
Ukrainian soldiers
dead man hang
copperhead squats
Merkins and Back’ens:
merkin
superman
close arm merkin
phelps out of water
hand release merkin
Starfish stretch
Mosey to tower, where we encountered the Dora curse. Dora turned us in to bears, and we have to complete 350 ab exercises (she later increased it to 400 😲)
dora curse
400 ab exercises while partner bear crawls to top, touch tower, run down
After breaking Dora’s curse, we moseyed to Logland for some lumberjack training.
log carry x12 x2 rounds
log lifts x12 x 2 rounds
Plank as you wait for your turn
Moseyed back to the field but was stopped briefly when we turned into bears again, having to bear crawl around the roundabout, before heading back to the field with some lunges and ending with 2 minutes of overhead clapping to celebrate our victory from the bear curse.
COT: numerama, namerama
Florence came out of his cop mobile to say hi to us. We’re glad to hear that he is doing good work to restore peace in our city. He says that he misses F3 but hopes to make it out one day and also encourage others to join too.
YHC took us out. Glad to have Senka out again from NC!
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Full Beaver Mooners
9 studly SOJ NOS brothers who all appreciate a big beautiful beaver (moon) gathered to ruck and chat as we do every week. No Q on the sheet, and nobody jumping forward to lead at 0500, so YHC grabbed the reins and launched into Larus. Enjoyed conversing all things hunting and venison processing with Dealer and the PAX exited the woods to take on some streets, bernie for the hills, squats for the SIX. Probably covered about 2.5 miles and ended a few minutes early for some quality coffeerama time. Thx for letting me lead gents. Yours AYE! ~DTH
COT:
- Counterama # 9
- Namerama
- Announcerama (see Below)
- BOM Prayer – Gratefulness theme
Announcements (SEE SLACK!)
- Monthly: Breaking Bread, Bridge
- 11/10 – NTB on Q for HUGE BELLS #2
- 11/12 – brother BRU will lead the Ruckhenge crew
- 11/23 Alamo Chili Cookoff
- 12/6 Father Daughter Dance
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Celebration Time!
Lot’s to celebrate at WTH today, but first, we grind! Run to Wells Fargo to open some bogus accounts and knock out COP. Onward to Kroger for a pretty-dang-big-prostitute-style 4 corners. Gold Digger hit some small rocks just right (wrong?) and tweaked his knee. All corners completed, we ran/walked/limped BTTF. For an F3 1st, Borat sprinted back to the AO, jumped in his car and scooped up Gold Digger. We checked F3’s bylaws and determined this action to be acceptable and appropriate.
Numbers. Names.
Announcements: Green Hornet is 41 today. Banjo turned 23 yesterday. Full House landed a new job. I’m 21 years sober today. Members Only launches officially 11/7 and they need a Q.
Prayer Requests: Prayers for UPS due to yesterday’s crashed plane. 7 are dead, people are still missing. Of course, many folks out there are impacted by this. Earlier in the day, there was a bomb threat at Reagan National Airport. Prayers for Roger Roger’s industry and all impacted. Prayers for physical healing for Gold Digger.
YHC took us out.
Lastly, Roger Roger brought Dunkin coffee and donuts, threw it out on the tailgate of his truck and we got our celebration on! Great way to start the day.
Well done Pax. Way to work today. Have a great Wednesday and I’ll SYITG!
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Chi-ca-ca!
Ol Beaver is on the road for work again. Thi time he finally hits an AO in the Chicago area named War Horse. You guessed it, we hit the coupons! It’s a thing! I feel like I’m always doing coupons DR. Luckily one of the HIMs grabbed an extra for me. A variety of coupon workouts were repped. I will certainly have to come out again.
VQ’s moleskin in a nutshell: Don’t pass up opportunities to help others when they present themselves
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We’re Gonna Take You Higher
On a chilly, but clear morning, 2 Bermuda Boys came out to Goyne Park to take things to another level.
Warmarama
530 hit and Doolittle and YHC started a long mosey. After a mile, they found themselves at the basketball court, and finished the warmarama with some SSH, Imperial Squat Walkers, and Ukrainian Soldiers.
COP 1 Groundwork
Alternating 10 sets of 10 Merkins and 10 sets of Ab/Core Exercises including Kimchee Twists, Box Cutters, Hello Dollies, Oblique LBCs, Flutter kicks, American Hammers, Star Crunches, and some others YHC can’t remember.
COP 2 Suicide Penguins
Plain old Suicides, stopping at the normal suicide stops for a set of 25 DC Penguins at each. Finish with 1 set of Merkins to Failure.
Mosey back to the parking lot
1 more set of Merkins to Failure
COP 3 Cindy Songorama
“I want to take you Higher” Sly and the Family Stone
Goblet/Sumo Squats for the majority of the song
Overhead Press on every “Higher”
Higher is repeated almost FIFTY times, and the song is over 5 minutes long!
COP 4 Single leg Balancing and Jumping
Balance on each leg for 1 minute, then Nancy Kerrigan’s for 20 counts In Cadence on each leg
Great work by the PAX on this one!
Lots to Pray for