Category: Richmond, VA

  • Merciful Modification

    Five gloom vets beat the sack for an infusion of the three F’s. With a pitch black but 70’s and breezy AO, here’s how these stud muffins embraced the suck:

    The THANG:

    COP #1:

    • Mosey to a lit patch of mowed grass
    • Welcome & F3 Disclaimer
    • SSH, DQ, Body Builders, Crab Cakes, Elbow Plank Leg Raises, Rosalita Whips, APD’s, LBC’s

    COP #2:

    • Mosey to the HPS & collect a Coupon
    • 2018 IPC Wk 3 (Modified):
    • Descending Burpee Block Jump Overs from 10–>1
    • Between each set alternate between the following 3 exercises:
    • x25 HRM’s
    • x25 Goblet Squats w Coupon
    • x25 Leg raises holding Coupon overhead
    • After each exercise set, Broad Jump x 10 yards and back before going to next Burpee Block Jump Over set

    COP #3:

    • Mosey to Carillon Field
    • Quarter Pounder:  Sprint to each quarter to complete exercise, Bernie back to start between
    • 25 yard line – x25 CDD’s
    • 50 yard line – x50 Freddie M’s
    • 75 yard line – x75 Mtn Climbers
    • AUDIBLE —> BTTF

    COT:

    • Counterama # 5
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS:

    • Beautiful morning and handsome company for taking on a modified IronPax Challenge, which still sucked even though it was half the reps and not on the clock. Thankful to the core not to do this stuff alone. Keep posting brothers!

  • Mrs. Wojo and Big Blue

    In the absence of Kubota’s figurative Big Green Machine there sat Big Blue as YHC arrived.  In came Wojo and Handshake flaming hot.  Here’s what transpired:

    Mosey to the common area. 

    COP

    • Freddie Mercurys
    • Scorpion Kicks
    • Merkins w/ Hooooold It
    • Imperial Walkers
    • Helicopters
    • Copperhead Squats

    Mosey to bottom of S. Ridge

    Love/Hate Hill

    • P1 – Run uphill to first street and back
    • P2 – Exercise (Lunge, Polar Bear, Broad Jump Burpees)

    Alternate until both partners reach the street

    Bernie to Ross

    Catch Me If You Can

    • P1 – Bear Crawl, High Knees
    • P2 – 3 Burpees and Chase

    Mosey to Parking Lot

    Ails of Rails (IC)

    • Derkins x 10, Dips x 10, Pole Smokers x 10, Repeato, Repeato w/ Incline Merkins

    Mosey to Church side lot

    Honeydo Heaven (3 Rounds)

    • P1 – Wall sit
    • P2 – Donkey Kicks x 10, Karaoke over and back

    Mosey out front

    Mary

    • Flutter Kicks
    • American Hammers
    • Alabama Prom Dates

    Mosey to SF

    Numberama, Nameorama, COT

    MOLESKIN

    One of the great things about First Watch has been the revolving door of PAX. Apart from the constant of Kubota and perhaps YHC, the numbers are consistently between 3 and 7 PAX, but seemingly never the same 3 to 7.  Several post enough to be called regulars, but there always seems to be a couple of PAX that are new or have only been out once or twice.  Awesome to have Swirly out for his 2nd visit to the earliest and perhaps now darkest AO in RVA today.  Always fun when 2 lunatics in dark clothing highkneeing down the street can scare the heck out of a dog walker.  Welcome back to Mrs. Wojo.  Married life seems to have been good so far, except for that 1% of control he’s now lost. 

    ANNOUNCEMENTS

    CORNHOLE!  Anyone have some boards they can lend?

  • PREBLAST — Labor Day Convergence @ GridIron

    PREBLAST — Labor Day Convergence @ GridIron

    The GridIron Pax will host a Convergence at 7:00AM on Labor Day, September 7, 2020. The venue will be at the GridIron AO, Pouncy Tract Park, Short Pump, VA.

    We are planning a 1 hour bootcamp followed by a socially-distanced coffeeteria on site. We will have coffee and a simple breakfast menu of sausage and egg bagels.

    There will be no charge for breakfast, but we will be collecting donations for CrossOver Healthcare Ministry, which is currently handling a lot of COVID testing and providing much needed healthcare support to hard-hit communities. More info can be found at https://www.crossoverministry.org/.

    If you know you will be staying for coffeeteria, then please RSVP to Johnsonville at flbiggs@gmail.com. Getting a decent head-count will help us to plan for the correct amount of coffee and food.

    Bring your own lawn chair if you want comfortable seating. We will make sure the workout is fairly FNG friendly, so bring an FNG or two as well.

    Johnsonville

  • IPC Welcome Back to RVA

    9 Davillians got in the Week 0 “Warmup Week” for the Iron PAX Challenge this gloom Tuesday morning

    This how it went down

    Everyone met in the Chickahominy MS to cut down on run time to the track and to maximus the time to complete the challenge

    COP (ALL IC) – DQ, Helicopters, Arm Circles

    THANG

    Week 0 Challenge – Using the grassy area on inside of the track completed 4 rounds of the following:

    • 50 Squats
    • 40 WWII Situps
    • 30 Merkins
    • 20 Bonnie Blair’s
    • 10 Burpees
    • 400 Meter Run

    Extra Credit Speed Bumps – Lunge to the first speed bump, 25 LBC’s, Bear Crawl to the next, 25 LBC’s, Lung backwards to the SF, 25 LBC’s

    Numberrama, Namerama, Announcements, YHC to us out

    MOLESKIN

    If F3 Greenwood since using this as the “Warmup” challenge, we are in a world of hurt in the month of September. The PAX did a great job pushing through and giving us some time to spare.

    Fannie Mae crushed it with a time sub 24 minutes, follow by Fabio, YHC, Corned Beef, Helix, and the rest of the PAX.

    Thanks to Pavarotti, for going over to Atlee to get any PAX that didn’t get the memo we moved for the challenge

    ANNOUNCEMENTS

    SPIT ON THAT!!

  • Breakfast Club Big Data Pts

    We ran, we workout, then ran back (except YHC who ran to ET before hand)

    SPIT ON THAT!!

  • Seeing Red

    Fourteen noble warriors met in the gloom with the hopes of attacking this morning with reckless abandon.  The Q was wearing red, setting the tone for a scrumptious beat-down.  Here is how it went down:

    • Mosey to the football field for COP
      • 25 SSH
      • 10 DQ
      • 15 IW
      • Arm circles – 10 small, 5 big; forwards and backwards
      • 10 helicopters
      • 20 merkins
      • 30 2x LBC
    • 10 minutes of burpees
    • Mosey to the jerkin gym for a downward jerkin ladder starting at 8
    • Mosey to Heartbreak Hill for an arch loader (2×2)
      • Bear crawl, crab walk, bunny hop and cheetah sprint up the hill for 20 WWII sit-ups
      • Bear crawl, crab walk, bunny hop and cheetah sprint up the hill for 20 2x flutter kicks
    • Mosey around the track to the bleachers for 20 bench kicks and 20 squats, rinse and repeat
    • Mosey back to the parking lot for a ring of fire with 10 merkins
    • COP with YHC taking us out

    Solid work from the PAX today; 14 strong!   Not much running but plenty of cardio with the burpees and arch loader.  No man left behind, but hopefully all men will be sore later on.  It was an honor to lead these men today; great fellowship!

    Announcements include:

    • The upcoming F3 retreat on 10/3.  Sign up for cornhole. 
    • Gypsy is looking to start a new running with some boot camp exercises mixed in on Monday mornings at Pocohontas Middle.  The workout will be 1 hour and start at 5:15. 
    • Stay tuned for announcements on a Labor Day convergence at Gridiron.  Walkers, canes and grey hair not required.

    God is good all of the time!

    Attila

  • 5 guys & 5 rocks

    YHC took the Q to ensure limited running. YHC was hurting due to Rosetta’s sprint fest at SOT 2 days prior. 5 gloom warriors arose for a rock style exercise beat down.

    COP- we did stretches and exercises.

    The thang- We did a ton of rock exercises. At one point I heard Tobit hurting due to the many sets of curls and holds. Did a few short mosey’s to equal 1 mile.

    Always an honor to lead. Apologies for the late post. YHC took us out in prayer.

  • Seven of Diamonds and Four of Suck…

    Sixteen BAMFs buckled the chinstraps for No Toll this morning, and here’s how it went:

    Warmarama mosey to the parking lot for SSHs, IWs, Russian Soldiers, DQs, Flutter Sugar Kickstix, Freddie Mercuries, APDs. To the corner of the lot for:

    The THANG

    COP 1 – Seven of Diamonds

    • 4 x 7 burpees
    • 4 x 14 2ct flutter kicks
    • 4 x 21 merkins
    • 4 x 28 squats
    • 4 x 21 2ct American hammers
    • 4 x 14 Carolina Dry Docks
    • 4 x 7 Lt. Dans; bear crawl to the soccer field for:

    COP 2 – Football Conditioning (a/k/a the Cleveland Steamer)

    • 50 yard 75% sprint; run in place, drop to mountain climbers, roll right/left; sprint 50 yards.
    • 50 yard Bernie Sanders; run in place, drop to mountain climbers, roll right/left; sprint 50 yards.
    • 50 yard carioca* right; run in place, drop to mountain climbers, roll right/left; sprint 50 yards.
    • 50 yard carioca left; run in place, drop to mountain climbers, roll right/left; sprint 50 yards. This was as awful as I remember it being during two-a-day football practices in high school. Only thing missing was a whistle and ammonia-smelling shoulder pads.

    *Car·i·o·ca/ˌkerēˈōkə/noun

    1. a native of Rio de Janeiro.
    2. a Brazilian dance resembling the samba.

    BTTF for cool down stretching. Numbers, names and YHC took us out (some cars almost did the job for me).

    Announcements: Prayers for Brenda, Florence’s m/i/l as the family awaits news of the second lung cancer surgery. Sign up for the Iron Pax challenge. Treat Yo Self! https://www.youtube.com/watch?v=AU0h7TlZGO4

    NMMS: Great work today gents. Garmin sez 782 kCal burned, 145 bpm av HR, 170 bpm max HR — I believe it!!

  • Singer’s Toe…

    10 Titans descended upon UR to experience a new route now hereby dubbed “Singer’s Toe”… affectionately named after Wedding Singer’s sore piggy:

    All: Run to Robbins Parking Lot and spill out onto College

    4’s: Take College up to Westham Parkway. Head south towards River Rd

    5’s: Take Lakewood to Wood to Baldwin. Take left onto Westham Parkway from Baldwin…head South toward River Road

    6’s: Take Lakewood to Wood to Waveny. Turn left onto Westham Parkway. Take to River Road. (Follow instructions below, then add an up-and-down on Panorama after climbing Highland)

    All: Take Westham Parkway to River. Cross at River to Country Squire then left onto South Ridge. Take down to Westham Station. Take first left up Old Bridge then turn a quick right onto Highland and keep climbing. Turn around when you reach River Rd and head back down to Westham Station. Head toward shopping center and then take the bat cave home.

    Saab Abides

  • B.O.M.B.S. Over Batteau

    B.O.M.B.S. Over Batteau

    Two Hot Potato Warriors showed up this morning for a humidity filled 45 minutes of body conditioning. In typical Batteau fashion the hot potato was warming in the oven, and Double Mint put on his work gloves and picked it up.

    We started with a mosey on down to to top of the steps near the storage yard for some lite stretching. First order of business was side straddle hops, then Don Quixotes, russian solders, then a few other stretches that are escaping YHC.  

    YHC picked up the potato having just read the Exicon at the stop lights on the drive over, and had some ideas. Moseyed on down to the bottom of the hill of ill repute for a little modified B.O.M.B.S action. First person runs to the first light pole and back again, while the second person is churning through 100x Burpees, 100x Over-Head Claps, 100x Merkins, 100x Big Boy Situps – which became regular WW2s, and 100x Squats. Finishing all of this in record time YHC and Double Mint had to go back up the hill some how.

    Lunges up to the first light pole then 100 flutter kicks, mosey up to next light pole and 50 WW2s, mosey up to the next light pole and 50 LBCs. By that time it was getting close so mosey on back to the flag for a final bit of sweat.

    Freddie Mercury’s, Fudskies, and Wilsons, and that is a wrap.

    Moleskin: It was a good humid morning and YHC was very glad to have some company. Happy to hear the good news on Double Mint attaining his Black Belt in Taekwondo (correct me if I am getting that right). YHC barely has time to make dinner every night while Double Mint has been putting in the extra effort to attain this amazing accomplishment. Very impressive, so big congrats. I wish him well on his next adventure in Boxing!

    Bonus points to anyone who can name the type of boat in the picture!

    See you all in the Gloom.