6 men posted on a warm January day for some KB action.
19 Warriors hit SOT on a warm Jan morning. Some ran, Some bootcamped
Runners 5 plus miles, Boberry may still be out there.
Running COP – SSHs, Imperial Walkers, Invisible Jump Rope, Arm Circles, Copperhead Squats, Stretches
11s on track – WWIIs, Dry Docks
Dora – Runner, 100 Merkins, 200 Flutters, 300 Squats
Mosey up to school to door 26, progress to door 30
26 – SSHs OYO
27 –
28 – Dying Cockroaches
29 – merkins
30 – 3 mins of 30 secs on 30 sec off toe touches
BTF – Numbers, Names, Oyster took us out
Announcements – SOJ Happy Hour Friday – see slack, Frozen triangle coming up, New AO starting in Chester on Tuesday, see Florence for details or check Slack.\
Honor to lead this group this morning, make it a great one gents!
Thirteen early gloom knuckleheads, a third of whom gathered even earlier, convened in the church parking lot for the first First Watch of ’23. After Ronnie and Last Call traded t-shirts, we took a quick counter clockwise mosey around the parking lot before circling up for:
COP
The Thang
Extremely short mosey to South Ridge. The name of the game was left, right, or left & right. Mosey the big loop down South Ridge, up Highland, left on River back to the AO. Every time we come to a crossroad, we did 20 of 3 different exercises.
BTTVSF where ample announcements were made before YHC took us out.
Announcements
Moleskin
Thanks to the PAX for sticking with the theme today. As Bodo’s proclaimed, it was a high cardio workout. For those counting at home, 7 L/R, 3 L, 3 R and ~1.75 miles. By all accounts, the PAX enjoyed it.
Some of the PAX especially enjoyed the tucking practice during tuck jumps. Flo may have lost a ball so be on the lookout.
Splinter out.
Five men of peace assembled quietly in The Gloom for a seasonally pleasant version of Broga. Temperatures were 70 and sunny. According those stuck in traffic on River Road, the following quite likely happened:
Towels down. Welcomes shared. Shoes removed (optional).
Neck stretch. Arm stretch. Shoulder stretch.
Yadda, yadda, yadda.
Torso.
Legs.
Full body stretches.
Pigeon.
Shivasavan.
Ankles.
Hips.
Groin.
Numbers, names, etc.
No announcements.
NMS: Successful workout. Convinced Handshake to stay for First Watch.
Eight great men came to the big sale and the free 20 minutes of bootcamp was the clear promotion winner. 7 ran off to short pump park while Pigskin did his Pocahontas workout solo. The lucky seven did some warmups of DQ, Helicopters, Moroccans & Ukranian Soldiers and then did elevens of dips and merkins and ran the park circle for about a mile total.
The lucky seven eventually found a street in the Village and did some Bear Crawls one way and WWIIs the other and ran back to find Pigskin. Total mileage of 3.4.
Pigskin was feeling better today and ran around Pocahontas for 45 minutes and stopped for merkins and dips. Basically, we all ran in circles and did merkins and dips.
We all joined together for a minute of Freddie Mercuries.
Announcements:
Brunch Club run this Sat at 6:30 before Gridiron at the Starbucks across from the mall. Frozen Triangle 1/21. Amazon merchandise sorting and loading/unloading MLK day. Happy Hour tonight with the Daville crew. See Slack for all the details of these and more.
Great turnout today and thankful I got to lead a little.
9 stallions skipped the fartsack just in time for a hot potato Q at No Toll.
Warmarama:
Circle up on the courts, pass the buck warmarama. SSH, DQ, SquatWalkers, Cherry Pickers, Merkins, Shoulder Taps, Jazzersize, Helicopters, Carolina Dry Docks.
The Thang
DTH starts the hot potato with a Lindsey across the Basketball Court. Side Crunches, OYO movement across the court and Squats. DTH passes the potato to Rosie.
Mosey to the back parking lot for some 4 Corners.
Corner 1: Squat Walkers
Corner 2: Merkins
Corner 3: Box Cutters
Corner 4: SSH
That was fun let’s go backwards
Corner 4: SSH
Corner 3: Box Cutters
Corner 2: Merkins
Corner 1: Squat Walkers
Rosie passes the hot potato to Oyster
Triple Check:
American Hammers, Flutter Kicks, Runners to the porta potty.
Triple Check:
Freddy Mercuries, Dying Cock Roaches, Runners to the gate
Mosey BTTF:
Ring of Fire
1 good Burpee
COT:
Counterama
Namerama
Announcements
Machismo took us out.
NMS: We missed the Q this morning. We hope everything is okay and all is well. We will see you next time buddy. What a great morning for a Hot Potato Q, I think we all needed it. Thank you Machismo for sharing more about your friend Swipe Right and for taking us out today. We are all sorry to hear this devastating news. We are all here for you.
F3 RVA is not slowing down for the winter. The list of Announcements is growing and that my friend is awesome. Everything from the Frozen Triangle, EF Hutton’s call for Monthly Challenges, and did you see PIGSKINS New Year’s Resolutions? Grow Ruck coming in March, Currahee working on a CSAUP, First Watch has a tshirt (last day to order). Get on Slack for more Announcements.
Have a great day!
Oyster
Fifteen extremely excited individuals gathered to kick off ’23 with a run. Route was pre-published so there were few questions.
https://onthegomap.com/s/7domggp0
The Route
Announcements
Moleskin
Flatline came in jamming to Plush, on CD no less. Apparently he’s been retreading 90s grunge since breakfast club on Saturday. Rock on.
Anthrax needs to do a better job training his dog where to go to the restroom.
Thanks for showing up and getting the day started strong.
Splinter.
3 guys including one kotter got together for some hill repeats.
We ran the triangle hill in giles multiple times until YHC’s hip decided to not work anymore. Then we stopped.