Oyster greeted YHC and both were thinking of pickleball play simultaneously.
Moseyed to the tennis court next to the burpee lake and played pickleball (13 sets and 11 points per set). YHC was miserably beaten by Oyster and he has improved a lot.
Moseyed back to the flag.
As usual, coffee was provided by YHC after the workout.
Five traffic dodgers endured the 76 degree morning and sweated out the previous day’s celebrations. After the time keeper (EF Hutton) gave the word, the following likely happened:
Mosey to the tiny park for:
COP:
Helicopters, DQ’s, Jazzercizes. That’s enough, lets roll.
Traveling Lindsey to the UofR lake: LBC’s and Carolina Dry Docks
Bear crawl across the bridge to the island.
Elevens in the gazebo: Reverse Crunches and Dips
3 x 10 Pole Smokers
3 x 10 Box Jumps
15 Incline Merkins
15 Derkins
Heels to Heaven, Box Cutters
5 Burpees OYO
Lunge walk across the bridge
Traveling Lindsey back to Saab’s house: LBC’s and Carolina Dry Docks
Alabama Prom Dates and Monkey Humpers in Saab’s driveway
30 squats on the way back to VSF
Time called by the timer
Numbers, Names, Announcements, and Lighthouse took us out!
NMS:
It was nice to have Lighthouse join us for his first First Watch only to pretty much do the same thing he does when he posts at WTH, a Traveling Bootcamp. A couple miles were covered and the morning twilight/sunrise was enjoyable. The heat, humidity and the traffic were not enjoyable. There was a lot of car dodging and a possible roll of the ankle, but the crew made it back to the VSF safely. Not much mumblechatter this morning as a few of the noisiest First Watchers were out of town.
Way to work this morning, men!
SYITG!
Kubota
F3RVA July 4th Convergence at Dogwood Dell hosted a massive PAX of 52 studs, most of whom had no idea a DTH beatdown was about to be unleashed. Here’s how these warriors crushed the workout, celebrated their freedom, and pledged to one another their undying brotherhood:
The THANG:
WARMERAMA:
COP #1:
COP #2:
COP #3:
COP #4:
COP #5:
Mosey BTTF for COT:
Excerpts from The Declaration of Independence
“We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.
…And for the support of this Declaration, with a firm reliance on the protection of divine Providence, we mutually pledge to each other our Lives, our Fortunes and our sacred Honor.”
NMS: It’s not often our Numberama ends on 50! Awesome to have so many RVA PAX choosing to start their holiday celebrations the hard way! A hearty welcome to Machismo’s nephew Josiah, nicknamed Bollywood, and to Bootleg’s young son nicknamed Luigi! Also great to host Jim Freeze, AKA Olaf, posting DR from Houston. And Happy Birthday to Chaplain!!! The beatdown was highly modified for a larger than expected PAX, but with 1000% humidity it was grueling and amply served to sharpen iron. Well done gentlemen! And thank you for your faithfulness. Our Region grows stronger every week – keep posting, Q’ing, headlocking, and serving – if you’re not sacrificing something for your brothers and neighbors, you’re not doing it right. Honored and Humbled, YHC, DTH
Announcements (SEE SLACK!)
We will play doubles.
14 strong picklers showed up early in the morning after the heavy rain overnight. Mosey to the pickle ball court. Ran around the the court and did the COP: Deadman hang x 10, helicopter x 10, imperial walkers x 10, SSH x 10. Played double and single.
A couple of things to note:
Numberama, Namerama, Announcements (summer tour, Bateau pickle ball, and F3RVA Pickle Ball Tournament). FNG from NJ joined us today and his F3 name is Snoop Dog. Welcome!
Snoop Dog took us out.
Some dudes ran from Munford Friday morning. Grove route was chosen since there was no one on the Q sheet and we had some new RAMM folks show up. TYA confirmed the hips don’t lie, Saab abides.
There were others, some gear people, that I didn’t see or tally up. Apologies.
-Singer
With Kubota occupied by burning fan motors and smoke detector alarms, EF was called into action. Without a plan, YHC put on the greatest hits album and let muscle memory takeover.
Mosey in front of school
COP
Mosey down Silverspring Dr to Spottswood Rd
Auto Bingo
Dora
Mosey down and across Forest to Paris Dr. back to TES
More Auto Bingo
Mosey to the grass
Mosey to parking lot
Triple Check
Numberama, Nameorama, COT
MOLESKIN
Good to have Olaf visiting from Houston, though he could have left the heat and humidity there. Very few complaints from the PAX this morning apart from inconsistency in which vehicles were crossovers vs. SUVs, particularly CRVs. If YHC had had time to prepare, blocks would have been brought along to smash whenever a Volvo was spotted.
ANNOUNCEMENTS
Convergence tomorrow 0700 Dogpile
Summer Tour continues
7 Stallions decided to rise and grind despite a 1000% humidity morning. No excuses they said, and off we went.
COP –
Mosey to the end of the street and back to the Alamo. Standard warmerama, SSH, Imp walkers, Ukr soldiers, arm circles big and small, Stretch R arm over left, L over R, behind the head, cherry pickers, dead man hang L/R center, Merkins, Plank 20 sec, forearm plank 20 sec, LH high 20 sec, RH high 20 sec, back to forearm, back to plank. LBCs, flutters, freddie mercury, W/S wipers.
The Thang –
The PAX asked for a light jog around the neighborhood, let’s just enjoy it today they said…Yeah…Sure thing. Let’s explore. Start with a cul de sac tour.
By this time, we were at the hill. I had this planned for a while and knew it was going to suck, but committed anyway. This hurt me just as bad, I promise. Mosey to the bottom of the hill, stop, turn around, and Jacobs ladder it is. Run to the top of the hill, 1 burpee and back down. Back up the hill, 2 burpees, back down, up 3 and down. Do this until we hit 7 burpees. By this time we had 6 min left so we moseyed back to the flag for some light stretching and TIME.
COT –
Numberama/Namerama. Convergence tomorrow at Dogwood Dell. School of Rock this Saturday. SOJ Happy hour next Friday. See slack for details.
Thanks for letting me lead again this morning fellas. I had Jacobs ladder in the pocket planning for an upcoming Q, but when I got there this morning I was still piecing together what we were going to do on the fly. So I figured, no better time than now, especially when the Pax wants a light jog day. When I got home, the watch said 3.17 miles. Just a little morning 5k in the swamp. It was THICK this morning, so way to put it in. You all are BEASTS!
-Vagabond
YHC showed up about 3 minutes early, planted the shovel flag and in rolls Yardsale. Expecting a light crow this week with many regulars out of town on vacation, the jump rope, and bands were brought out this morning for a Tabata Stretch workout.
We start with a slow jog around the front parking lot then 20 SSH and 10 DQ’s
So we break out the jump ropes and start the Tabata workout. This consisted of 8 rotations of 8 sets of 20 exercise and 10 seconds rest. 4 minutes per exercise and we did the following today:
Rotation 1 – Jump Rope, Rotation 2 – Alternating Lunges, Rotation 3 – Curls with the Bands, Rotation 4 – LBC’s, Rotation 5 – Downward dog Calf Stretches, Rotation 6 – Helicopters and armcircles – Alternating between each exercise. Rotation 7 – Stretching – Rotation 8 – Upper Body stretches.
Numberama, Namerama, Yardsale took us out in prayer today.
With the holiday coming up tomorrow and YHC wanting to get more in tune with body prep for today, we concentrated on a low impact and stretching routine. This was a great recovery workout and should be ready to go for the convergence tomorrow @ DogPile 7am start.
Hope to see you in the gloom some and have a safe day today…Cheers…CB!
7 Sweat Shop Workers slaved away at 0500. Conditions were horrendous : 95% humidity and 80 degrees. Here’s what the adjacent high school football players witnessed :
F3 disclaimers
Warmarama : 20 SSH IC, 10 Imperial Squat Walkers IC, 10 Hill Billy’s IC, 20 Mountain Climbers IC, 10 Merkins IC
THE THANG :
Mosey to wooden fence poles for 10 Jail Break Burpees (Grab the fence with your hands, do a lateral jump over the fence and go straight into a Burpee = 1 rep)
Mosey to nearby hill
Bear crawl to top of the hill, do 10 Merkins at the top, bear crawl to the bottom of the hill. Then Crawl Bear back up the hill, do 10 Merkins at the top, Crawl Bear to the bottom of the hill (Repeato entire routine)
Mosey to *gigantic hill*
Stairway to Seven : Run to the top, do 1 Burpee, Mosey back down, Repeato with increasing Reps of Burpees until you complete 7 burpees
Bernie Sanders to top of the hill, do 10 Ball Dippers DC, Mosey to the bottom of the hill, do 10 Merkins (Repeato)
Mosey to garden wall
10 step ups IC with right leg only, 10 Incline Merkins IC, 20 Flutter Kicks IC while sitting on the wall, 10 In and Outs IC while sitting on the wall, 10 Derkins IC, 10 American Hammers IC, 10 In and Outs IC, 10 box jumps OYO, 10 step ups IC with left leg only
Mosey to soccer field
10 Lt Dans IC
Bernie Sanders to quarter field
Merkin Burn Out : Without Stopping – 8 Merkins IC, 6 Diamond Merkins IC, 10 Werkins IC
Sprint to opposite side of field, Sprint back, Sprint one more time to opposite side of field
Mosey to track where pull up bars are
10 Pull Ups, 20 Merkins, 30 Squats
Mosey BTTF
DONE
Numbers, Names, Boomer took us out
Prayers for a Charleston PAX named Orville battling cancer; Safe travels to Big Dif and YHC
NMMS : Man….this humidity and heat exposed YHC. Thought I was in-shape but got some work to do. I heard tales of Big Dif from my BIL Bocephus and let me tell you…he lived up to the hype. Big Dif is a 48 year old retired Navy Seal. You’ll routinely see him in the top 10 stats for Iron Pax Challenge every year for F3 Nation in September. Dude just doesn’t stop…
