Category: Richmond, VA

  • I’m no Meatball

    Seven sweat-loving studs showed up to celebrate Meatball’s 1 year F3-versary, but the poor man being waylaid in a board meeting asked YHC to take the reins. Scorching and 90, we decided a little Ultimate Frisbee in the shade sounded good. So the PAX made a warmerama circuit around the AO grounds and played 35 minutes of 3v4 on a small field with lots of TD’s and a few newbies learning the game very quickly. Meatball joined us for COT and led us out in prayer, with a special word for Slider heading to Florida. Meatball will get on the Q sheet again soon for a celebratory Q. Yours AYE! ~DTH

  • Almost 70 and sunny

    This morning, five dedicated PAX gathered for a workout, delighted to welcome back Roger-Roger. We kicked off with a run to the Church Run parking lot, where we had a brief warm-up before diving into our first set of elevens: Hand-release Merkins and Squats. We completed the first round and moved on to the second set, which featured Carolina Dry Docks and WWII Sit-ups. Due to time constraints, we shortened the distance by half but maintained the intensity.

    After completing both rounds of elevens, we ran back to the flag, concluding our 4-mile journey. At the COT, we conducted the Count-O-Rama and Name-O-Rama, followed by announcements and a closing prayer. While a bit warm, it was a great morning.

  • Walking Bells

    Beautiful morning for a Manndate. Warmed up in front of the school. Moseyed around the school building and field, stopping every few feet for a different KB exercise. Stopped at the track for a triple check. Completed the lap around the grounds. When we got back to the front we did a circle of fire followed up by boat canoe. Numberama, Namarama, Corned beef took up out with a prayer. Reminder – Saturday we have a kid friendly bootcamp with coffee, kid drinks and donuts afterwards. SYITG.

  • Thanks for Coming Out

    Twelve oarsmen launched from the Huguenot Shipyard for the 5th Annual, 1st Inaugural First Watch Deliverance workout. Temperatures were 70 and sunny. According to the toothless City Proper/SOJ combo hillbillies eyeing us, the following might have happened.

    04:30 Secure the AO. Kubota (aka, Q-bota on site).

    04:35 YHC on scene.

    04:40 Lockjaw

    04:50 First Water.

    Progressively crowded dockyard, and some stragglers asking themselves,”What time does the 05:00 paddle start?”

    Posey (paddle-mosey) over to the North Bank. Circle up.

    Warm-a-rama

    Dead Man Hang
    Helicopters
    Don Quixote
    Copperhead Squats
    ‘Mercans
    LBCs
    Flutter Kicks
    Inverted Scorpion Kicks
    Scorpion Kicks

    Triple Check.
    Partner 1: Bear crawl to that thing out there that Kubota pointed at in the darkness. No. That thing. Nope – the other thing. Yep, that one, nope, that other one. OK, got it.
    Partner 2: punching bag
    Partner 3: Wilson’s Dying Cucarachas

    Back in the boats.

    Etes -vous prets? Partez!!! Sprintervals d’eau. Intermittent hard paddling, followed by light paddle. 6 rounds.

    Somewhere along the line, Bacon Bits’ boat is swamped in the gale. Takes on water. Persists. Adapts. Overcomes.

    Paddle upstream to the American Flag. Moment of quiet contemplation. Pictures. Fanfare. Celebration.

    Slow paddle enjoying the sunrise. Back to the VSF, passing two actual shovel flags. And, scene.

    Announcements:

    Summer Tour continues.

    Wildcat. Monday. El Alamo. Be there for the man. Life may be you against you, but it’s easier and better when we are there for each other.

    Breaking Bread for June. Someone had to drop out for the last weekend in June. Who can step in and help out? (Remember: There is no Hot Potato for Breaking Bread – if you need to drop, pass the word and find a replacement).

    July 4: Convergence at Forest Hill Park.

    August 21: 100th Birthday Celebration. Come join us. First Watch. 05:00. Stamp your Tour Card.

    NMS: No better way to start a day. Paddling by headlamp. Quick workout. Amazing sunrise. Coffeteeria. Plus, a cameo appearance from BT over coffee.

    Thanks for coming out, fellas. Never gets old.

  • SOT wasn’t lonely today

    SOT was alive with mumbelchatter and pavement pounding today. Seven of SOJs finest made their way out to keep YHC company. Here’s what went down.

    Mosey through the parking lot turned into parking lot tracers. Back track for the warmorama in front of door #1. SSH, grass grabbers, mom/wife stretches, merkins, Ukrainian soldiers, LBCs.

    COP 1: Door 1-5 burpees, door 6-10 WW2, 11-15 squats, 16-20 elevated Alabama prom dates with the numbed door as the rep count.

    COP 2: Run DMC. Same as last week. Up the steps, around, down the steps. Back to the start with 20 diamond merkins (D), repeat run, 20 merkins (M), repeat run, Carolina dry docks (C).

    COP 3: Baby Spartan channeling our inner Leonidas. Start at the goal line, 10 merkins, run to opposite goal line, 10 merkins. Repeat 4X. Next time we will complete the entire 30. THIS IS SPARTA!!!

    COP4: Triple check. Timer ran up the hill, PAX choice was squats and LBCs. Jog up the hill. At the halfway point, Bernie. Time.

    Met the MOTers at the flag for count, names, announcement, PR and Doozie took us out in prayer.

    4th of July Convergence. Check slack. Keep Tobit and Wildcat in your minds today.
    Wildcat Q on Monday at The Alamo.
    Meatball 1 year at The Crossings tonight.

    Always an honor leading you gents. Thanks for the company.

  • Down to the River

    4 SOJ mountain men set off toward the river with the goal of providing a true Deliverance experience to our First Watch paddlers. Fantastic conversation abounded on the hilly terrain rucking through Laurus Park and down to the James via Cherokee, and indeed paddlers were spied from afar – but sadly too far away to note whether or not any of them had a pretty mouth… Having briefly enjoyed the river sunrise, the four-PAX complete the 3.46 mile journey BTTF and COT included reading Mr Roger’s Juneteenth post to commemorate the holiday and reflect on the meaning of American freedom. Coffeerama sitting outside Einstein’s was divine. SYITG, DTH


    Announcements (SEE SLACK!)

    • Tomorrow – THUR – Ultimate at Timberowlf
    • This FRI – 6/21 Poker Night at DTH’s
    • This SAT – 6/22 new AO “The Iron Bridge” starts at Goyne Park at 7am
    • Next Sat 6/29 – School of Rock
    • July 4th Convergence, 7am, Forrest Hill Park
    • Summer Tour ongoing

  • Butterface

    Nine brothers showed up and put in the work, rocked out if you will. The air smelled skunky, with maybe some burned rubber mixed in there? Just trying to paint a picture folks. We stood in our circle with zero mosey for 45 minutes, but veins bulged, chests heaved, and metal was swung. PAX generally agreed the back half of the workout was more enjoyable than the front half.*

    Warmarama: Andy Dufresne stretch, lean to right and left sides to stretch the lats, helicopters, deadman hang straight right and left, hold a deep squat to stretch, SSHs, 20 in cadence merkins, lay flat on the ground and pull right then left leg into chest, Freddie Mercurys in cadence, 10 normal, 10 slow, 10 fast, 20 box cutters, 30 flutter kicks

    The Work:

    Round 1: 20 swings, 20 deadlifts, 20 reverse lunges (10/leg), repeat 3x

    Round 2: 20 single leg deadlifts (10/side), 50 calf raises, 30 American hammers, repeat 3x

    Round 3: 20 one arm rows (10/arm), 20 upright rows, 10 WWIIIs, repeat 3x

    Round 4: 21s (7 biceps curls beginning at the bottom of the movement w/ arms straight and stopping at the midpoint of the curl, followed by 7 curls beginning at the midpoint of the movement and ending at the top of the curl fully flexed, then a final 7 full ROM curls), 15 skull crushers, 20 merkin pull throughs for the first around them audible’d to 15 for 2nd and 3rd rounds, repeat 3x

    Announcement: lots of upcoming events (check slack), new AO this Saturday at Goyne Park in Chester, Daddy/daughter dance is going down, a lot going on

    Always a pleasure and honor to lead you gents!

    *credit to Heist for the punchline

  • Bermuda Boyz

    5 of the Bermuda boys came out to play in the gloom! Welcoming back Broadway

    Warmups:

      • Side Stadlle Hops
      • Don Q’s
      • Helicopters
      • LBC’s

      To the newly discovered tennis courts for some at Goyne Park we started with ascending 4 corners 10,20,30,40 of Burpees, Merkins, LBC’s & Monkey Bumpers.

      Mosey’d to the open field by the flag where comes were set up for my signature at Bermuda… Yes “THE BEARMUDA TRIANGLE” ~3 markers ~3Oyds apart in shape of a
      triangle. Pax performs one burpee at first
      marker and bear crawls to 2nd marker, 2
      burpees and bear crawl to 3rd marker, 3
      burpees and bear crawl back to 1st marker.
      Rinse and Repeat x 3. Named Bearmuda
      Triangle as it has been known to
      mysteriously lose some pax along the way

      Attempted something new setting up cones in 4 corners for a relay race where partnered pax members raced to fill their opponents corner with 3 cones and the 1st to finish gets kudos! As always trying something new doesn’t work out as planned the 1st time around!

      Mosey’d over to the disc golf course to do an over & under Indian style for about 50 yards. Mosey on to another spot of the disc golf to circle up for some interchangeable LBC’s in cadence.

      Back to the flag for a merkin ring of fire, pax chose their own style of 10 merkins.

      COT: Namorama

      Anoucements: Meatball & Rudy are looking for a DJ for the Dad & Daughter dance if anyone knows one!

      Float in the James Aug, 11th. 12-5 timeframe. I (Posh) has additional Kayaks and paddle boards if needed

    1. Progression

      YHC and Big Rig are working on getting muscle ups on lock this summer. The sets below made some WEIRD places sore today. Great work in the gloom looked like this…

      SET 1

      • Knees to Chest/Swing
      • Tricep Extensions
      • 4 sets, 12 Reps

      SET 2

      • Jump Muscle Ups + 2 Dips at Top + Negative
      • 4 sets

      SET 3

      • Triple Reps (3 reps at bottom, 3 reps at top, 3 reps Thru)
      • Pullups/Dips Super Set
      • 4 Sets

      SET 4

      • Jerkin/Rows
      • Straight Bar Dips
      • 4 sets of 12

      This was super challenging – I’m excited to build some of this unique strength with my guy Rig.

      -SYITG

    2. Trespassing is Fun

      Thirteen Spider Runlings, including one that took the Slack bait and popped his cherry, met in the well lit bowl for this week’s highly anticipated Spider Run. After the noob put away his broga mat, instructions were offered. Initial instructions included obeying the no trespassing signs but those were quickly disregarded, so off we went for the lawless route.

      The Route

      • Through the bat cave to River / Huguenot / Cary intersection
      • Go straight through the intersection, keeping the jewelry store on your right, across the wooden bridge, to virgin ground
      • Continue across the train tracks, take first right, then first right, then back left across the bridge and back to lawful territory
      • Left down Huguenot to Westham Station
      • Right on Panorama, turn around when it starts going up hill
      • Right on Westham Station
      • Right on Old Bridge, turn around when you get to the fork in the road
      • Right on Westham Station to the end where it turns right to South Ridge
      • Wave at the hill and turn around
      • Right on Old Bridge, across the metal bridge then continue to a left into second section of private property
      • Continue until you can’t go any further than return back to Westham Station
      • Back through the bat cave
      • 5s and 6s do a loop around the lake, we all figured out the correct distances

      Numbers, names, YHC took us out.

      Announcements

      • First Watch Deliverance workout tomorrow at 5am sharp at Huguenot Flatwater. 5am departure so get your boat in the water and ready to go before then. Ask a friend if you need a vessel.

      Moleskin

      I never knew we had such rebels in our crew (actually, it fits the M.O.). YHC drove the private routes last night and determined that some people may not appreciate crossing the clearly marked private property / no trespassing signs. I was wrong, so back to the pre-planned route. The virgin ground was beautiful.

      YHC was shocked to see Last Call today. Clearly the allure of the flattest spider run ever, or perhaps it was the virgin reference, got him out of the sack to try out Spider Run today. Welcome back any time.

      Ample mumblechatter this morning, culminating for me with Chippendale’s suggestion to try to catch the deer. YHC only had visions of boxing kangaroos and the negative outcomes that would prevail.

      Enjoy a blessed day everyone.

      Splinter out.