5 runners and a rider loop-d-looped for the first spring, 2021 Edition of The Roller Coaster.
Most did 5, some did 6, and maybe someone did 7 small loops for roughly 5 miles, give or take.
Perfect day to be out running. Thanks for joining fellas.
142 shopping days until BRR.
Oh, and Kay drove by. Nice to meet her.
Truly sunny and 70 in all aspects of that meaning. The watch struck 6pm and off we went to the front of the school for the COP.
SSH, Don Quixote, Russian Soldiers, Helicopters, and Scorpion Kicks got us off and running.
Over to the school wall for Triple Check: Run to the road and back, BTTW, Elbow Planks.
Now for some Dora: Run to the road and back, 100 Box Cutters, 200 Flutter Kicks, 300 LBCs.
Mosey around back to the blacktop for 4 corners.
Corner 1 – 10 burpees and lunge walk the short end
Corner 2 – 20 WWII and Karaoke the long end
Corner 3 – 30 Jump Squats and lunge walk the short end
Corner 4 – 40 Carolina Dry Docks
On the grass for Jack Webbs: 1:4:8 ratio of success for Merkins, Arm Press, and Arm Circles. Increment to round 10.
Complete the trip around the school to the side for some Lindays: American Hammers and Monkey Humpers.
Back to the VSF where Upchuck took us out.
Moleskin
It was great to have Nightcrawler’s 2.0 and FNG, Daisy. Great to have her on board. She will have to Q soon and put us to the test with mandatory cartwheels that she pulled off without effort.
Thoughts and prayers go out to Doublemint and EF Hutton.
6 guys came out to celebrate 4/20 the only way F3 guys do — with an epic beatdown
COP — Hillbillies, Helicopters, Imperial Walkers, Cherry Pickers
Gimme 5
5 sets of the following exercises… EAch exercise is counted in cadence up to the number 5. Some of these were harder than others….
| 5 Plank Jacks, 5 Merkins — 5 times | ||
| 5 WW2, 5 Freddies | ||
| 5 Flutters, 5 scissors | ||
| 5 copperhead squats, 5 split jacks | ||
| 5 am ham into 5 arm circle am ham style | ||
| 5 mountain climbers into 5 tabletops |
Triple Check
Timer does a suicide, stump merkins, donkey kicks
Fartlek — One Pax member picks out a spot to run to. Sprint to that spot and the first person there call out an exercise. 20 of that exercise. I think we did 5 times of that.
Native American run back. Burpee optional
Stretching.
Announcements. Names. Numbers. Prayers for Ef Hutton and others.
Thank you all for being a crucial part of my life. Sometimes YHC’s head is not in the right place and this group of guys helps YHC to settle his crazy thoughts down. SYITG!!
3 Davillians came out for Tomato Run on a special day to get in their test run before the race today.
Today’s loop was the Rutland loop. Since we only had Davillians today, we skipped the final part running the Bojangles loop so got in 4.5 miles
Great morning for a run. We tried our best to taper
SPIT ON THAT!!
Warm up
Burpees at each door around school ( 1 at each door)
Circle up- rounds of different merkins, shoulder taps, arm circles
mosey to other side of school- rounds of squats, ball dippers, people’s chair, broad jump burpees, lunges.
mosey down to the track- american hammers, WWII’s, flutter kicks. 20 of each at each corner of the track.
15 burpees running up the hill to the flag.
Sprint to the flag
7 strong posted for WDOG this morning and here is how it went down..
Warm up exercises – Dead man Hang – Reach for the sky – helicopters – windmills – IW’s SSH’s – Merkins – plank – flutter kicks – LBC’s
Love Hill in reverse – partner up run down the hill and back up to partner – exercises – Lunges and bear crawl.
Rusty Cage : 3 sets of 5 pull ups 5 chin ups
3 sets of 7 jerkins and 7 dips
Coupons : 3 sets 10 block burpees, 10 curls , 10 squats
Native American Run back to the Flag
Ring of Fire – Merkins
Mary
Great job guys – beautiful morning – great to have some of the original WDOG pax out there with us this morning.
Thanks to Hitch for taking us out.
Thoughts and prayers are with Bleeder’s nephew and family – with Doublemint, with EF Hutton and Puckers co workers family.
Shout out to Gomer who Q’d a week or workouts to celebrate is F3 anniversary and tomorrow joins the RESPECT club – welcome brother !
https://consistencycoaching.substack.com/?r=h5a4i&utm_campaign=pub&utm_medium=web&utm_source=copy
See y’all in the gloom !
6 First (Watch) Responders, including Fireman Ed, answered the call for today’s version of F3RVA’s earliest beatdown. According to the CSX train engineer, here’s more or less what happened:
Mosey to the church steps for a workout complete with some of Hutton’s favorites:
COP:
SSHs
Jazzercise
IWs
Dead Man Hang
HRMs
Suzanne Summers (right)
LBCs
Suzanne Summers (left)
Mosey to the Corner of the Auxiliary Parking Lot (by the coupons). Take a moment.
Mosey to the corner of Ridge and River for Touch-a-Tree:
3 rounds of touching 2, 4, and 6 trees each round.
Round 1 – Arms:
Burpees
Mercans
Carolina Dry Docks
Round 2 – Abs:
WWIIs
Box Cutters
Flutter kicks
Round 3 – Legs (Never Miss Leg Day)
High Knees
Monkey humpers
Squats
Mosey to the Back Corner of the Parking Lot for Four Corners:
Round 1 (no escalator):
10 mercans
20 WWIIs
30 4-count flutter kicks
40 SSHs
Bernie Sanders on the long sides (Hutton loves him some Bernie), lunges on the short sides (again, never miss leg day)
Round 2 (escalator at each corner)
Grab a block
10 block thrusters
20 block curls
30 block presses
40 block squats
Abbreviated Triple Check (3 guys, 2 rounds):
1st: Bernie Sanders to one end of parking lot; mosey back.
2nd: Block press
3rd: Hold block overhead
Ring of Fire
Numbers, Names, Handshake took us out (YHC thanks Handshake for being voluntold to lead us).
Announcements:
Blood Drive Friday (Bodo’s) and May 1 (Freed to Bleed).
Tomato Run in Mechanicsville on Saturday. 4 men, 3 loops each, descending distances. Let’s do this. 5 a.m. start.
BRR – please contact TYA to join the team. Still need a handful of guys willing to challenge themselves to listen to YHC’s stories and snoring for 2 days. Also, there is some running involved and a lot of darkness.
NMS:
EF Hutton has been a staple at First Watch. YHC usually arrives 2nd or 3rd, with Hutton almost always there when YHC arrives. While the PAX waits for Hutton to heal, we paid tribute with the appropriate stretches, ample Bernie Sanders, a Ring of Fire, and a white board.
When YHC conducted a brief COP, then started the mosey from the front of church back to the parking lot, YHC heard Kubota’s voice say, “You better not have a clipboard.” Alas, YHC did have a white board, complete with the Daily Green Pill workout. The PAX circled up around the white board with a variety of mumble chatter indicating the PAX’s displeasure with YHC’s selection. “Is it too late to Fart Sack?” YHC led the PAX in a moment of respect for Hutton. Then, in a brief discussion, the PAX agreed they all like Hutton. And, the PAX agreed that YHC was funny (not funny) for pulling the DGP out as though YHC intended to Q the DGP. Nope. Just kidding. YHC is mischievous, but not satanic. YHC will leave the DGP to Hutton.
UpChuck spits the bit.
YHC spent time last night working on a custom 4.5 mile route that could be downloaded by the PAX. I could not get this to work and realized quickly that trying to explain the route would be futile. So remembering the recent run(Lockjaw Shout out) across the Huguenot Bridge to Riverside Drive and running East towards Pony Pasture…downstream. I started to explain this route and Shakedown smartly pointed out that we turn around at the 1/2 way point for each distance of 4, 5 or 6 miles respectively.
This route shows the 5 mile route, the 6 milers kept going towards Pony Pasture and then returned. Four milers turned earlier and returned to start area. We left out of the UR entrance to River Road and returned to the start via the Bat Cave route.
Beautiful morning for a run, cool and misty along the river with the sunrise made for an awesome workout.
We circle up stretching and waiting for the longer distance runners. Once they arrived we Numberama, namerama, announcements and YHC took us out in prayer.
Announcements – BRR – please get your application fees to TYA asap as he has applied and paid for the F3RVA team to participate. Tomato Run this Saturday in DaVille. Contact Spit if interested in participating…or coming by to run a leg. You can swing by for some 2nd F too.
Prayer Requests – Boberry’s father is undergoing surgery today, EF Hutton a speedy recovery from his recent accident with a grease fire, Double Mint on the recent loss of his sister.
Announcements – YHC had his FNG – Josh Hodges aka F3 name (now confirmed) Peel and Stick join the PAX for a run this morning to see a more fully involved F3 attendance vs 3 at DogPile (Double Mint and Corned Beef) earlier this winter during an ice storm. We were able to run together this morning and see alot of the Pax similar to the YoYo run on the Friday Ramm run.
Keep Crushing it brothers as it was an honor to lead this morning, SYITG…CB
No Q on the sheet this morning, so YHC just took it and ran with it. Awesome morning with a robust HBR PAX. A perfect start to a Tuesday went down as follows:
Great work by the PAX today. Lots of chatter, but solid work and good bonding. Here’s to more strong numbers at HBR.
God is good all of the time!
Attila
Eleven NoToll regulars shook off the putrid sloth of their beloved fartsacks and posted for an epic DTH sweat party. Here’s how Mousetrap nearly bathed the Q in merlot:
The THANG:
COP #1:
COP #2:
COP #3:
Mosey BTTF:
COT:
NMS: There was an admirable spirit among the PAX today, all game for whatever challenge came their way, all pushing against complacency to thrash their bodies into poolside readiness, and also some healthy competition among the teams. YHC had the pleasure of partnering up with Mousetrap today, who turned a little green during the final stretches of the Tennis Court beatdown, but held down the merlot all the same – way to push to the finish! Love starting the day with you guys. SYITG! ~DTH