Category: Richmond, VA

  • Last Day of Spring

    Spring was in the air at Satan’s Hill as YHC arrived. Oyster was getting some extra credit jogging around the AO. The rest of the PAX was ready to wait until 5:30. As the clock struck away we went. According to the frogs here is what went down.

    COP: 20 each SSH, LBC’s, 10 each: DQ’s, Jazzercise, Helicopters, Imperial Walkers, Ukrainian Soldiers, Merkins, Thigh masters, Flutters.

    The thang: Triple/Triple. Grab a coupon. 1st tripple: Runner, Curls, Overhead press, 2nd: Chest press, LBC’s, runner. 3rd Runner, Triceps, rock copters. A few coupon holds, lunges and stretches to round out our time.

    YHC took us out in prayer. SYITG!

  • Burpee Bliss

    Ten of the area’s finest gathered at the brightest AO in RVA for a return to normal Q following last week’s takeover. Briefly discuss if today is the summer solstice (it’s tomorrow) or if it is simply the longest day of the year (it’s also tomorrow), before we moseyed to the front of the school for:

    COP

    • 20x SSH
    • 10x Helicopters
    • 10x DQs
    • 10x Merkins
    • 5 stride bear crawl forward (to get onto the cool “grass”)
    • 20x LBCs
    • 10x Scorpion Kicks

    The Thang

    Mosey over to the rectangular parking lot for exercises everyone loved. Partner up for 4 different exercises, 3 different sets. While one partner exercises, the other runs various lengths around the quadrilateral and back. Exercises were:

    • Set 1: Merkins / Lunges / WWIIs / Burpees
    • Set 2: Diamond Merkins / Jump Squats / WWIs / Burpees
    • Set 3: Werkins / Calf Raises / American Hammers / Burpees

    Multilingual 10 count from Pigskin then off we moseyed down Lakewood to a left on Hillsdale. Stop and point our rears south and complete 20 monkey humpers in Lockjaw’s driveway.

    Continue our mosey to the ‘P’ shaped lot for a modified dora. 100 CDDs, 100 Side Lunges, 200 LBCs. Collect the 6 and then back to the flag where we counted, spouted off various names, and YHC took us out.

    Announcements

    • First Watch is yacking this week
    • TYA has the bridge this Saturday
    • House Party has a VQ at Rock N Roll on Saturday

    Moleskin

    Marvelous morning today for Hoedown. Other than the initial rolling in the grass, we stayed dry today. Let’s hope we can keep this weather for a little longer!

    SYITG!

    Splinter

  • PreBlast: “Deliverance 3” River/Kayak Workout

    PreBlast: “Deliverance 3” River/Kayak Workout

    Who: Pax with a kayak or canoe

    What: First Watch 3rd annual River/Kayak Workout

    When: Wednesday 6/22 @ 5:00am sharp

    Where: Huguenot Flatwater Boat Landing

    Why: Because it’s fun!

    One Hour Workout with Coffeeteria after at Starbucks

    We will push off no later than 5:00am

    Headlamps recommended

    Any Questions, hit me up.

    SYITG!

  • Weight for it ….

    Two respect dudes of various weight classes posted to Bettie Weaver ES for a ruck by the river. Here’s how it went:

    Strap on packs/weight vests; BWES to Robious Landing boat ramp to JRHS Swamp to Robius and BTTF.

    Numbers, names and YHC took us out.

    Make it a great one!

  • Changing up breakfast

    Two regulars and a formerly regular attendee of Breakfast Club met at woke-biscuit. Plan for the Q was a slightly different route for the pre-run. After making sure we had gloves and keys we were off!

    The route:

    Robinson South, take a left on W Cary St., then take a right on Addison, take Addison until it ends, take the footbridge over 195, next left onto Addison, when it ends take a left on Lake Dr., the take the homestretch as per usual.

    On the way back we took the quickest route across the fields.

    Nnumbers, names, Hitch took us out.

    NMM

    It was a fun challenge to hit up Dogpile and Breakfast Club after long hiatus. Great to catch up with Hutton and Hitch!

  • Mission Accomplished

    Mission Accomplished

    3 paddlers met on the James River to do a bit of Recon for the upcoming First Watch River Workout.

    Warmarama:
    Parking Lot right next to the brand new Kayak launch was closed. No worries for the men of F3. Park on the side street, Unload Kayaks and coolers and Farmer Carry down the trail, down the steps, down the hill and to the launch site. This should be fun at 5:00am was noted.

    The Thang:
    Paddle up river from the Huguenot Bridge to the Willy Bridge, make note for stops along the way. Sand bar was still under water but should make an appearance in time for Wed. Will be a good spot for Scorpion Kicks.

    Made it to the Willy Bridge and paddled around the island and then a Mosey back down river to the Flag. Kubota did an audible and cancelled our Triple Check back to Flag and carried his own Kayak. Honeydo and YHC Partner Carried all the way.

    The Eagles are looking forward to our return on Wednesday at 5:00am.
    Join us on Wednesday. Reach out to Kubota if you need a Kayak, he may have extras.

    Oyster

  • 55 and Sunny

    10, that’s right 10 stallions ready to take on the day. The runners ran and the walkers walked.

    No breakfast in bed… No Brunch reservations… We might light up the grill, head to the pool, watch a little golf… Let’s surround ourselves with family and friends and enjoy the day. Happy Father’s Day!!

    Oyster

  • F3 HR : Ignite AO on VA Beach

    Warmarama : Various exercises 

    THE THANG :

    11’s : Pull Ups and Reverse Lunges

    Grab a bucket of sand : farmer carry between garbage can locations on the beach stopping at each can for Upright Rows with Bucket and Big Boi Sit Ups – Start at 5 reps of each exercises and increase by 5 reps at each stop all the way up to 20 then Repeato in descending rep order with Bernie sanders with bucket in between stops. 

    Partner in teams of 3 : One PAX farmer carries TWO buckets of sand in between life guard stations while the other 2 PAX pull a sled full of sand. Switch out at lifeguard station with someone else to farmer carry buckets then Bernie sanders on the way back with buckets and sled. 

    Repeat above circuit one more time

    Partner up in teams of 4. Pour out sand and fill buckets with ocean water. While holding bucket of water, three PAX does 5 reverse lunges, 5 overhead press, and 5 upright rows while the 4th Team Member pulls sled of sand backwards from the ocean to the lifeguard stand using a rowing motion then repeato back to the ocean and switch out. Complete when all 4 PAX have pulled the sled. 

    DONE

    Numbers, Names, Sunshine rooks us out

    Prayers for Icky’s friend who has a 10 year old needing a bone marrow transplant but his body is rejecting it; Prayers for Heartburn back in RVA recovering from jaw surgery 

    NMMS : What an awesome AO right on the VA Beach shore at Ignite Park. This park is built for military exercises with tons of different pull up bars, monkey bars, vertical rope climbing, etc. T Claps to Icky looking up F3 on his own and coming out uninvited. YHC invited FNG Pew Pew while seeing him on the monkey bars during the Q. Turns out he’s a Marine from Camp Lejeune just visiting. ABR (Always Be Recruiting) my brothers! HOO AH!

  • Just say no… to cool springs

    YHC arrived at the land of tomatoes with 4 minutes to spare. seeing 2 empty cars and no PAX, there was concern this might be a solo run, north of the river and north of the wall. Lo and behold 3 PAX rolled in hot and we left right on time.

    planned route:

    Take loop behind clubhouse

    Follow path onto Lyndon circle

    At end go right onto oakham Dr

    At end take left onto Colvincrest dr

    Take 2nd Left onto hughesland rd

    1st right onto Codygrove Dr

    At end go right on carywood Ct

    At end take path on left, turns into Blakenridge Ave

    Stay on for awhile, then left on Cool spring

    At end go right on Atlee rd

    3rd left on Halifax green

    Long way to left on hunters crest ln

    At end left on Janeway

    Next right on Giles spring Ter

    At end take path

    When path ends take a left on Dewitt 

    At end, take left onto Atlee station rd

    At end take a righ into Atlee rd

    Take second left onto Combs rd

    Unfortunately YHC was not aware the cool springs is not a runner friendly road. Thankfully, the locals knew better, and we audibled for the rest of the route. Still got in about 5 miles which was the most Tomato Run has done in awhile. Great job fellas!

    We also had a runner, a rucker, and a runner who areived just after the start.

    Numbers, names, Corned Beef took us out. Announcements: The Bridge, join slack, especially the leadership channel, join the Monday 7pm zoom call.

    NMM

    Great to see PAX YHC does not see often and some not seen before!

  • Copperhead Crossing

    After traveling to some different AO’s this week, it was great to get back to the friendly confines of Rockwood Park. We were greeted by poisonous snakes and a bug attacking Body Karate. That’s how we roll down here south of the river. A brief summary for your viewing pleasure:

    Mosey to the basketball court for Warmarama:
    Arm Circles, Ukranian Soldiers, Mummy Kicks, Apple Bottom Poppers, Scorpion Kicks, Hand Release Merkins, LBC’s. We were greeted by an FNG and his wife who joined in for some Broga: hip flexor stretches and pigeons. The wife bounced after I described F3 and started doing some track drills: High Knees, Butt Kicks, Karaoke (x2), Mario Jumps, Hurdle Drills, Striders.

    Mosey to the exercise circuit for 7’s – extended version. This is like an 11, but you only go up to 7. Exercises were hanging leg raises and burpees. In between sets, PAX ran to the top of victory hill and back.

    Mosey around the nature trail, avoiding the aforementioned wildlife, for Exercise two: Quad Check with Murder Gorillas, Plank Jacks, Pole Smokers, Jump Squats.

    Back towards the flag, stopping at the guard rail for 20 Dips. One minute of Raise the Roofs to finish things off.

    Numbers/Names/Announcements

    YHC took us out.

    Final Thoughts: Great work by the PAX on a run heavy day! We covered quite a bit of ground on the 7’s. Rock N Roll continues to be the epicenter for FNG activity. Our newest member is Short Circuit. He is an engineer who works with Outage at Dominion. He enjoys outdoor activities and repairing electronics. Fun fact, he is originally from Cameroon and speaks fluent French. Helluva first workout – way to push through! I originally named him Tim Taylor but decided to audible to Short Circuit after the group.