Tag: First Watch

6 exquisite gentlemen linked up at 5 to conduct 45 minutes of exercises in the latest edition of First Watch, F3RVA’s earliest workout. Temperatures were 70 and sunny. According to Ronnie’s Girl in her orange Miata, the following might have happened:

Mosey to the COP by heading west, nope, east around the parking lot. Circle up on the backside of the lot.

SSHs x51 (4 count)
Dead Man Hang
Downward Dog
Right leg high, left leg high
Pigeon R/L
HRMs x10
LBCs x15
Flutter Kicks x10
Frederick Mercury x10

Mosey to the truck and grab a block. Slow mosey to the Triangle.

Partner up. Dora 100, 150, 200. Each man does 50 merkins, then together do 150 4-count flutter kicks and 200 4-count SSHs. Runner’s Choice: either run to the traffic light (without the block) or to the 25 MPH sign (when carrying the block).

Slow mosey to South Westham, then pick up the pace, cross River Road, and circle up on the grass next to the “Westham” tombstone.

Triple Check. One man does block thrusters. One man does presses. Runner has 3 choices: Run to the first cut in the road with the block. Or, run to the second cut in the road without the block. Or, run to the second cut in the road with the block (this option counts as two of the runner’s three rounds).

Mosey BTTVSF. 30 seconds of Rosalita’s.

Numbers, names, and Kubota took us out.

NMS: light on the mumble chatter today. YHC could make out only a few things.

“More 4 count SSHs, please, Mr. Q.”

And, “f-ing, m-th$r f-in 4-count SSHs, Mr. F-in’ Q.” YHC didn’t quite get the full transcript, but is sure there was more mumble chatter.

Thanks for letting me lead, fellas. We’ll go a smidge lighter on the SSHs in the Dora. Way to push.

Announcements: nada. Prayer Requests: YHC had one for his family.

9 Tuckahoe Natives and 2 Traveling Regulars made up a merry band of 11 sleep deprived titans of the morn in effort to make the world a better place. All problems were quickly solved and then forgotten but here is what will go down in chronicles of history.

Timer arrived so short mosey around the church parking lot and back up to the brickyard for introductions and disclaimers. Warmups included DQ’s, Helis, Jazzercise (with toe taps), Dead Man Hang, Merkins, LBC’s, Dying Cockroaches, Suzanne Summers and APDs.

Mosey back to church parking lot for a variety of triple checks. Round 1: Timer runs to vans and returns to find partners performing Curbside Merkins and WWII’s. Round 2: Same timer with Air Press Wall Sits and Heels to Heaven.

Short Wosey to the VIP Church parking area to allow Kubota to hear the answer to his question to Swirly followed by 11’s . Donkey Kicks and Merkins. Bear Crawl between, lunge back.

Return Mosey to brickyard for Mankillers that turned into 5 minutes of Mary (core concentration) followed by brief Broga session.

Numbers, Names, Announcements (See Slack), Ronnie took us out.

NMS: After weeks of traveling off campus it was YHC intent to remain close to home. Good mumble chatter throughout. Good to see the return of Bacon Bits, Swirly and Jack Sparrow for the 2nd week. Also nice to have Billy Surf branch out to other Tuckahoe AO’s. Great job by Ronnie taking us out with meaningful words after being put on the spot. Great work today fellas. Broga season will soon be upon us. Enjoy the slumber while you can.

10 gathered to include Honeydo in his Uncle Buck mobile for this weeks First Watch. Surprisingly at 6:30 on Tuesday there was no Q, so YHC jumped in and this is what transpired:

Mosey around the parking lot and over to the tip of the triangle for a COP of various exercises to include the newest hawtest exercise, the Pencil Roll.

Mosey down the hill of S Ridge to Overlook and let the 6 catch up. Mosey the rest of the way down the hill. Grab 2 partners for a Triple Check. P1 runs up to Overlook, P2 Alabama Prom Dates, P3 Squats. YHC was in the first group and quickly realized Overlook was really far away so YHC called and audible to turn around when people saw the sign on the left side of the road about 2/3rds of the way to Overlook. There wasn’t a single headlight in the group so people turned at various points.

Grab a single partner and do (2) rounds of 20 PLTs.

Keep the same partner and exercises were completed to make the way up the hill. R1 P1 does 20 Merkins while P2 Bear Crawls up the hill and then P1 runs to catch P2, switch. R2 P1 does 40 LBC’s while P2 Lunges up the hill and then P1 runs to catch P2, switch. R3 P1 does 10 downhill Burpess and P2 Bernies up the hill and then P1 runs to catch P2, switch.

Indigenous Peoples run the rest of the way up S Ridge to the Parking Lot.

Curb Crawl (Sans Curb), Bear Crawl to parking spot 1 and do 1 Merkin, then Bear Crawl to parking spot 2 and 2 do Merkins, keep going up to 10 Merkins.

1 minute of stretching to reach the time.

Announcements: March Streaking Challenge. Grow Ruck in May, Senor Frog 1 year Q on Monday at Hoedown

Prayer Requests – none

NMS – Not too much Mumble Chatter this morning, or at least YHC wasn’t participating. YHC had nothing planned and was trying to figure out the next step in the midst of the current step. Hopefully it was a good workout by all. Welcome back to Jack Sparrow.

A Lucky 7 hit the streets, fields and driveways of First Watch in order to honor NIYD. As the clock struck 0500, the celebration began. Mosey almost one loop of the parking lot to warm up before circling up for:

COP: DMH, Reach for the Sky, HC’s, DQ’s, CH Sqt’s

Headlamps on and mosey down River Rd to the UR football practice fields.

Line up at the goal line for:

100 Single Ct. Flutter Kicks, run to other end

90 Single Ct. American Hammers, run to other end

80 LBC’s, run to other end

70 Monkey Humper’s, run to other end

60 SSH’s, run to other end

50 Squats, run to other end

40 Carolina Dry Docks, run to other end

30 Reverse Crunches, run to other end

20 Merkins, run to other end

10 Lt. Dans, run to other end

Circle up for 20 APD’s, to keep the blood flowing

Build-A-Burpee 4 Corners (using all of the double field):

Corner 1 – 40 Merkins

Corner 2 – 30 Kick Outs

Corner 3 – 20 Jump Squats

Corner 4 – 10 Claps Burpees

Partner up for 2 sets of 20 PLT’s each partner

Gather the group and mosey back up River to Mr. Crabtree’s driveway for:

More APD’s, Planks, Pigeons, and Pickle Pounders

Mosey back to the flag and finish up with 30 seconds of arm circles

Numbers, Names, Announcements and YHC took us out!

NMS:

We always pray about putting others first and doing good deeds for others, but did you know that there is a special holiday every 4th Wednesday of February called National Inconvenience Yourself Day?? This means to get out of your comfort zone and to do something for someone else that will help that other person. It could also mean other things, like running down River Rd at 0500. Anyway, tie this in with the Golden Rule and your life and others’ lives will be better off.

Happy last real day of February to the PAX and enjoy the extra day of the year tomorrow. Find something memorable to do on Leap Day 2024!

Too bad whoever made the image above doesn’t know how to spell.

Way to work this morning, all! Have a great rest of the day and SYITG!

Kubota

Ronnie comes in hot to the AO with the Aerosmith song blaring. Some Aerosmith video commentary that persisted in the COP and off we went for this lucky 11.

Grab blocks and mosey to the small triangle park. Warm it up with the usual and roll to the point for Triple Check. Partner 1 runs to the light and back. Partner 2 does bench press with the block and partner 3 does Monkey Humpers.

Next up, a multi-set variant of Doras.

Evolution 1 – Each partner does 3 sets of 10 behind the head tricep curls. In between sets, perform a series of ab exercises.

Evolution 2 – Each partner does 3 sets of 20 overhead presses. In between sets, perform a series of ab exercises.

Evolution 3 – Each partner does 3 sets of 25 hip thruster swings. In between sets, perform a series of ab exercises.

Evolution 4 – Each partner does 3 sets of 20 curls. In between sets, perform a series of ab exercises.

Evolution 5 – Each partner does 3 sets of 6 burpees while slalom jumping the block side to side. In between sets, perform a series of ab exercises.

Back to the flag for some Mary. Señor Frog took us out.

Coffee afterwards remains a highlight of day with great conversation around the variety of topics one can only be there to witness.

Seven feisty forty-somethings started their Valentine’s Day at First Watch. We did:

COP: SSH, Upright APDs, Don Qs, Imperial Walkers, Merkins, LBCs, Scorpion Kicks, Pickle Pounders

Mosey to back of church for Triple Check: HRMs, Heels2Heaven, & run lot and back. Then 4 Corners, Honeymoon Suite style: 10 Diamond Merkins, 20 Pickle Pounders, 30 Monkey Jumpers, 40 APDs. 2nd time around add 5 to each corner.

Partner up and Wheelbarrow across lot and back. Then mosey back to FW lot with some stops for Burpees along the way. Dora 123: 100 HRMs, 200 Reverse Crunches, 300 Monkey Humpers.

Finish with 3 rounds of 25 PLTs and some Pickle Pounders to finish at the end. YHC took us out.

NMS: Solid Seven this morning at FW, with some regulars who were missed taking advantage of some early day Oral hygiene opportunities. Speaking of flossing Kubota needed some help with the Diamond Merkins connection, no wonder he is so crabby. YHC was happy to report that Fudd did not ask for clarification on any of the Qs instructions, that might be the F3RVA equivalent of pitching a perfect game.

Coffeteria after was good as always. Enjoy your V-day men and happy toothbrushing.

Kubota predicted a trip to the Devil’s Taint, but today we merely sniffed it.

Here’s what transpired:

Mosey to the corner of S. Ridge and Westham 

COP

• Dead Man Hang
• Good Morning
• Michael Phelpses
• Imperial Walkers
• Arm Circles
• Copperhead Squats
• Merkins
• Mountain Climbers
• Inverted Scorpion Kicks
• LBCs

Mosey to Cameron and Culpepper

DORA 1-2-3

• P1 – Bernie up the hill and run back
• P2 – 100 x Hand Release, 200 x Reverse Crunches, 300 x Monkey Humpers

Traveling Lindsay down Culpepper toward the Devil’s shaft?

• Carolina Dry Docks / Jump Squats

Love Hill

• P1 – Run up Culpepper to S. Ridge and back to P2
• P2 – Polar Bear, Lunges, Broad-jump Burpees toward P1

Mosey back to VSF

Mary

• Boxing Cockroaches – 2×20
• American Hammers IC

Numberama, Nameorama, COT

MOLESKIN

Lessons and observations of the day, choose your partners wisely, don’t forget your gloves, ignore the Q if he says it’ll be easy, Frog has now invented Carolina Dry Humpers, Culpepper is a long road, Fudd needs a change of shorts, coffee is excellent, Ronnie can be a Debbie Downer, First Watch is the best.

ANNOUNCEMENTS

Frozen Triangle – Saturday

Prayers for Ronnie’s dog

11 warriors arose extra early from the fart sack to see what Fudd had in store. YHC arrived at 4:59:30 and hit the circle on the run to get us started. The owl in residence barely had time to register what happened before we were gone, but here’s what he hooted to his friends….

Mosey around the neighborhood to get our legs loose. Circle up in front of the church for COP: SSH, helicopters, DQ’s, plank, stretches, some ab stuff, merkins, arm circles, and some other stuff…..

Mosey to Kubota’s truck for the 8 blocks left from the original horde that has slowly dwindled due to ill use. Partner up in the corner of the lot for a rotation. One man does exercises with the block while P2 runs a lap around the lot. Block exercises included squats, swings, curls, overhead press, bench press, and maybe some other stuff.

Mosey to the south side of the lot and bear crawl about 25 yards and crawl bear back, lunge 50 yards and Bernie Sanders back, karaoke to the median and then back to the start.

Return to the blocks for a circle of exercises. Off man holds Al Gore while the other man does the exercise…..curls, overhead press, squats, swings…..basically the same stuff we did before.

Take the blocks back to Kubota’s truck and do some more Mary until the bell tolled. Numberama, Namerama, YHC took us out.

NMS: Handshake was noticeably absent after lamenting YHC’s choice of a speaker beatdown at Hoedown earlier this week. Mumblechatter was thick today which is always a signature of a Fudd beatdown, and YHC wouldn’t have it any other way. Why post if you can’t talk smack? Things would have no doubt been livelier if our Chief Dissenter had been present, but coffee afterwards was, as always, a welcome and well earned dessert. Glad to have Wojo post again after a long hibernation.

Announcements: Frozen Triangle and 10K training team for the Healing Circle on 2/10 and Oyster wants everyone to do Breaking Bread on their birthday month.

Thanks for letting me lead boys. It’s always a pleasure to ensure that your endorphins are properly released in the gloom. Keep chasing that wabbit and remember that God loves you, regardless of what anyone else says.

Fudd

YHC signed up for 1st Watch Q today and was pumped to catch up with the gang. Wanting some coupons for this workout Kubota Load up enough for 8-10 PAX…well we had 14 show up this morning and an Audible had to happen! Here is what went down this warmer morning!

COP

We run a lap and 1/2 to circle up on the back side of the lot for 20SSH, 10 DQ, 10 4ct Helicopters, 15 arm Circles (10 small 5 Big), reverso, 20 LBC’s 10 reverse scorpions, 10 scorpions. Then YHC had everyone count off up to 3’s and we had 2 teams of 5 and on team of 4. We grab one coupon for each team and mosey to parking lot behind church across the street.

THANG

We set up 4 stations with 2 people working together at a station for the 5-man teams of 1’s and 2’s.

Station 1 – run lap as the timer, station 2, flutter kick while pressing block (5-man team would do 5 presses and exchange with partner while doing flutter kicks), station 3 calf raises and station 4 alternating lunges. We rotated through each station to complete a set and did 2 more sets to complete a triple check.

4 stations again, station 1 – Run Lap, Station 2 block curl 5-man team would curl 5 times then pass to teammate for 5 curls, station 3 – LBC’s, Station 4 Curb Dips. We rotated through each station to complete a set and did 2 more sets to complete a triple check.

Mosey back to Flag

MARY

We circle up and plank up, holding plank we rotate around with each person doing 5 reps of a push up…Senior Frog, most original and Fudd the hardest with Clap merkins. Thank you Kubota for Bringing the blocks(Coupons) for the workout this morning!

Numberama, Namerama, YHC took us out in Prayer.

Announcements

We went to Starbucks for coffee after (about 10 did from the workout) as it was great conversation with the PAX. Worth getting up early for and we look forward to seeing you in the gloom soon! Cheers…CB!

A lucky seven reluctantly left the warmth of their cars to begin the workout. Ultra brief mosey across the parking lot for COP. Once sufficient blood was flowing, we lined up on the edge of the parking lot.

Working down the line…..

Pax member lunges across the parking lot and back. Upon returning, everyone does elbow planks. While that person is lunging, the other Pax are cycling through 10 HRM, 20 Heels to Heaven, 30 squats – repeating this cycle over and over..

Once everyone has had a chance to lunge, a second round followed. This time, the Pax member broad jump burpees over and moseys back and the group recovers with a sustained bridge. While the Pax member is broad jump burbeeing over, the rest do 15 dips, 30 Monkey Humpers, 45 LBCs – repeating this cycle.

Third cycle – Bear crawl across and mosey back. 20 Dying Cockroaches, 40 Carolina Drydocks, and 60 Flutter Kicks – repeating this cycle.

Off to the other side of the parking lot for a ring of fire.

YHC took us out.

Announcements:

• HDHH this evening 645 with a 545 run/ruck option prior. See Slack for details
• Sign up for GrowRuck! See Slack for info.

Coffee was fun as always and great to connect with Splinter and Hutton.