Pair of veteran brojiis took to the church steps to limber up and ensure all is good during the early shift in Tuckahoe. Shoulders, back, hammys and glutes were the focal point this morning. Stretchy bands were brought out to ensure legs received proper attention. Shavasana was enjoyable in the ideal conditions. Welcome back from vaca, Kubota.
Category: Richmond, VA
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Cool, Comfortable Taint
Pictured Above: Bodo’s socks! GO DUKES!
Seven boot campers and two ruckers hit the streets leading down to and back up from the EF Hutton-inspired Taint. Upon completion of Last Call’s early morning Broga session and some friendly chatter around the VSF, this what the PAX completed:
Mosey to the tiny Henrico park for COP:
Dead Man Hang, SSH’s, Helicopters, DQ’s, Ukrainian Soldiers, Merkins, Inverted Scorpion Kicks
Travelling Lindsey toward the Taint. LBC’s and Heels to Heaven.
Almost at the Taint, 2×20 PLT’s each partner.
Arrive at the Taint and pair up or triple up. Three extra, extra large Bodo’s proof blocks await the PAX. Each team grabs a block. One partner walks with block while other partner(s) complete 10 merkins and catch up to switch with partner. Repeato until team is all the way back to the VSF!
Drop blocks off and grab some guard rail for:
11’s (10 Dips on guard rail and run across to other side for 1 WW2’s) Repeato until 1 Dip and 10 WW2’s.
Mosey back to VSF and circle up for Merkin Ring of Fire and 1 minute of Alabama Prom Dates.
Time!
Numbers, Names, Announcements and Upchuck took us out!
Announcements:
2nd F/3rd F event at Upchuck’s home tomorrow at 7:30pm. Bring canned goods and canned beer. Look for the big house on Westham Parkway.
Ultimate Frisbee at Gridiron on Saturday
NMS:
Twas a nice, crisp, cool morning for another Kubota travelling bootcamp and Upchuck/Lockjaw ruck/walk-a-bout. Several past First Watches have teased the EF Hutton-inspired Taint, but this morning we dove right into it. Lots of grumbling about the large blocks and lots of grumbling from one unnamed PAX about YHC’s similar Q’s this week. Most went to coffeeteria afterward with talk of a certain USPS Mail Deliverer, a certain HVAC Repairman, Colonoscopies, Economist Magazine, Bodo’s socks and how the Starbucks Employees can’t figure out how to turn the lights on and their fans off.
Way to work this morning and SYITG!
Kubota
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Half N Half
5 Runners, 1 mans best friend and 5 Bootcampers took off from SOT this morning, according to the teachers that are getting ready for the upcoming school year, here is what the Bootcampers did
Mosey to the Bus lot for the COP
SSH, DQ’s, Helicopters, Imperial Walkers and Crossfit Merkins (need to work on the cadence for these)
move to the curb and partner up for touch a tree (start with 5 trees down to 1) Partner one runs Partner 2 does Exercise
Mosey to the back alley, Lunges, Box Jumps, Karaoke (both sides), Bernie Sanders and Mosey to the crosswalk midway down the hill.
Partner up, Partner one Bear crawl to the top of the hill while Partner 2 does Exercises (X3)
Mosey to the track for one lap of speed increasers, start at corner 1 25% to corner 2, corner 2 50% to corner 3, corner 3 75% to corner 4, 100% back to start.
At the bleachers partner up again, Partner 1 runs up the steps around and down while partner 2 does exercises
Mosey to the front of the school for curbcrawl 11’s
Bear crawl from curb to curb with 1 incline merkin, crawl bear back with 10 decline merkins repeto always equaling 11. Lung if needed
Time was called BTTF
Numbers / Names NTB took us out
NMS:
The weather was perfect this morning and as the sun came up it was red on the horizon making for some interesting conversation. It was good to have Lizard in town from Charlottesville, Rosetta and Lizard had a HS connection so they where able to catch up. Orange Crush did ask Lizard about Rosetta’s claim of how he was quite the ladies man in High School of which Lizard politely neither confirmed or denied.
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Finally an amateur bike ride
Seven posted at Atlee High School on this perfect Tuesday morning for a run and ride that included a Tuckahoe traveler and a new guy. This is what we did:
The Routes:
Run: Spit and Marco Polo did the farmhouse look for just under 5 miles.
Ride: Corned Beef, Offshore, Circle K, Classified (FNG), and YHC went Atlee to Honey Meadows, to Kings Charter, to Totopotomoy to Milestone and back for just over 9 miles.
COT – Numberarama, Name-O-Rama, Announcements, Corned Beef took us out.
NMS
Offshore had planned on doing the Anvil Ride a week ago but with the uncertainty of having over riders, he delayed his travel for a week. Corned Beef was able to get his neighbor, Wes (Classified) to post and with Circle K joining us, it gave us 5 which felt like the amateur bike ride that YHC had been hoping for all summer. For the runners, Spit said the plan was for Marco Polo and him to run together. At 6:15 AM, it appeared on their faces that one of the runners had plenty left and one was done.
As we were riding this morning, we passed runners and walkers in the neighborhoods. It occurred to YHC why the amateur bike ride is so important. We were not concerned with how elite our bikes are or even how we looked on the bike. We were just riding for the pleasure of being out there which was great.
Announcements:
- Labor Day Convergence – Dogpile.
- 1/2 marathon and 10K at Twin Team – Coming soon.
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You can call any exercise you want
10 strong including a traveler from far away lands came out for the Tuesday Dance Party DJ’ed by YHC. According the the Chesterfield Schools Maintanance staff this is what happened
Mosey around the lot. COP- 20 each SSH, LBC; 10 Each Topsy Turkey, Jazzercise, Helicopters, Imperial Walkers, , Copper head squat, Dead man hang, Merkins, Flutters,
- Timer called exercise, carries 50 lb. Kettle around the 1st island. 10 exercises completed including K swings, curls, Skullcrushers, Overhead press, etc.
- Timer calls exercise and runs to end of lot. 10 exercises completed.
- Repeato kettle timer
- Repeato run timer.
Announcements: School of Rock Saturday at R&R. Happy hour 8/11
Prayers: To Vagabond’s BIL.
YHC took us out in prayer.
Appreciate leading this great group. Make today awesome.
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Broga Rookie Camp
YHC rose early this morning to limber up before the long awaited DoozyQ at No Toll. Broga winky was running strong when a Brogi rookie arrived thru the darkness to his 1st taste of the fine art of Broga. Mr. Roper pulled out his washcloth and joined YHC in a variety of stretches with emphasis on the shoulders, glutes, hammys and back. Pigeon was a crowd favorite as well as Shavasana. Enjoy the day and look forward to Mr. Roper becoming a broga regular in the upcoming weeks.
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Autumn in August
Six strong posted for a different kind of HBR workout in the comfortable 65 degree gloom this morning. Here is what went down:
Mosey to the front of the Middle School for:
Dead Man Hang, Reach for the Stars, SSH’s, DQ’s, Imperial Walkers, Jazzercizes, Flutter Kicks, Suzanne Somers Right, Scorpion Kicks, Suzanne Somers Left, LBC’s, Merkins
Mosey to the entrance of the Elementary School and begin a Travelling Lindsey into the Farmington neighborhood. Carolina Dry Docks and Two-Count Flutter Kicks.
At the divided highway with the canal in the middle, perform Travelling 11’s. WW2’s and Lt. Dan’s/Squats.
Work our way back to the AO and head over to Heartbreak Hill. Perform 7’s running up and down in between sets. Merkins and Burpees.
Partner up for 2×20 sets each of PLT’s
Partner up for 10 Boo-Yah Merkins
Mosey back to the Shovel Flag for some Pigeon Pose and Shavasana.
Time!
Numbers, Names, Announcements and YHC took us out!
NMS:
Nice morning for a walk/mosey/run-a-bout! YHC decided to head off campus and change things up a bit instead of the usual Jerkin Gym, Pull-Ups and Donkey Kicks that are popular at HBR. Bro-Code travelling exercises are some of YHC’s favorite things to lead. Everyone put in hard work this morning and everyone will be better for it.
Thanks for putting up with YHC this morning, men, and SYITG!
Kubota
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August….has begun
First day….new month and it felt good. It wasn’t like last week where we would bake and sweat after 15 minutes….yet it did help warm the body up faster. A ready-to-train group of 7 came out to Bermuda to go thru a Mudslide session. A little mosey to start, then to the warm-up(SSH, Imperial Walkers, Ukrainian Soldiers, Helicopters, Merkins,LBCs, and a little runners lunge stretch for the hips).
A good workout is where you don’t have a set plan…..it comes along. The first triple check consisted of bear crawls up the hill(mosey back down) with plank jacks and squats to the bench(butt touching to bench each time). The next round and this one we used the parking curbs to rotate from one to another. 10 incline merkins, 15 2 count toe taps, 20 cross mountain climbers(left knee, right elbow and opposite). After that and a little recovery, there had been a spot I saw that was prime.
The next one consisted of step-ups, tricep dips and a little run down to the fence and back(if we bear crawl, it would have been about half way). After that, mosey to the playground/track area for reverse crunches, shoulder taps and L hangs. What are L hangs you ask…in obstacle races if you can hold your arms in the L/90 degree hold, keep the body still long as possible then it’s easier to get across instead of your whole bodyweight going side to side(also really hits the lower abs hard cause the core comes into play)
The final part….I haven’t done this in a long while but there it’s perfect. The idea is you start at 100, each spot you drop 10 reps till you get down to 10. Here’s the list
–100 jump ropes, 90 SSH, 80 High Knees, 70 Monkey Humpers, 60 second plank hold, 50 squats, 40 LBCs, 30 reverse mountain climbers(reverse plank, knees to chest, 20 decline merkins, and it’s not a Mudslide Q without some burpees(10).
Mosey back to the flag, a little deadman hang, open the lungs and time
Count-outs, announcements, prayers request(to both mother and mother-in-law of Big Rig), final prayer lead by YHC and done
A nice start to the month…weather felt great, each time working to get a little better key is not only having a good training session, yet to get my body moving in a way that feels natural, not stiff or cumbersome. It takes a good, long while not an overnight thing but in time. Have a good one and see you next time
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How do you do this again???
We had 11 of Richmond’s strongest and fittest men on the battlefield this A.M. at No Toll. According to the two tennis players we tried to EH here is how it went.
Mosey to the bridge to pay our toll 15 dips and 15 incline merkins
Mosey to the tennis courts for COP
DQ’s, Dead Man Hangs, 1 Burpee, Helicopters, Imperial Walkers, 2 Burpees, SSH, 3 Burpees, LBC’s, 4 Burpees, American Hammers, Schrunchy Frogs, 10 Burpees
To the corner for a Bro Code 4 Corners, 10 Merkins, 15 WWII’s, 20 Squats, 25 Ball Dippers
Mosey to the soccer field to find the frisbees set up in a clock like pattern and a bucket in the middle of the field. Everyone starts at a different spot on the clock run from the bucket to a frisbee, written on the frisbee is an exercise do 15 of said exercise run back to the bucket do 5 burpees repeto until you’ve hit all numbers on the clock.
Mosey back to the tennis court for some Man Killers (per Last Calls request)
Mosey to the Basketball court for ab Mary, ran out of time everyone does 10 Heals to Heaven
Numbers / Names Machismo took us out
NMS:
It’s been a minute sense YHC has had a Q so while thinking through a plan last night, YHC was hoping to remember how to Q. Almost forgot how to count Man Killers but made an adjustment on the fly and all seemed to work out well. It didn’t take long (on the 9 count) until NTB figured out why everyone loves Man Killers. Just think, you don’t have to do anymore Burpees for the rest of the day
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Daville in the gloom
Six studs enjoyed the cooler 70 and sunny weather for a old school beatdown. This is what went down, more or less.
Mosey to COP, disclaimer. All IC. 20x SSH, 10x DQ, 10x merican, 10x Ukrainian soldiers, 15x arm circles each way, 10x helicopter, 10x merican, 10x WW2, 10x rosalita, 10x hello dolly, 10x heels to heaven, 10x flutter kicks, plank, dolphin, down dog, warrior, pigeon. 15 min elapsed.
Mosey to gaze at tires and try to check for snakes. one useable for PAX and 6 pax. New Plan. Mosey to jerkin bars 8reps x3sets .
Mosey around back side 20x dips + 10x decline merican. Repeat. Repeat again.
Attempt at orangutans (admitting its not for everyone, this bar had metal loops just big enough to break grip). Mosey to pull up bars. Find pullup max and then do 1 less and then 2 less. Everyone else does squats.
Ranger PT. 3x 10 Plank assisted decline merican. 2x 10 Resisted overhead presses.
5 dips at each table bench on the way back to the flag… roughly 21 benches.
APD and flutter kicks to finish us off.
Corned Beef took us out. Prayers for one of Opus’ students starting chemo this week.
NMS – always enjoy DaVille. Thanks everyone for coming out. With sunrise after 6 now, definitely feel like we are back to the gloom.
Get Some!