14 stallions, including a gaggle of SOJ guests, formed up before the crack of dawn in the latest edition of First Watch. Temperatures remained 70 and conditions sunny. According to the teenagers shaking off their slumber party, the following might have happened: COP Circle the campus, stopping per local custom for a burpee at each speed bump, to arrive in front of the main chapel. Senor Frog wins his first “find the puddle” competition. Dead Man Hang for the six. Brief intro. Welcome. Recap of our purpose. Like the rest of life, F3 is a “you vs. you” workout. The…

A magnificent nine early risers – including an out of towner descended on the region’s earlier AO. Over to Kubota’s truck to pick up coupons and mosey to the small triangle park after exchanging the usual insults. A COP including a special First Watch disclaimer. Off to Westham Parkway where we stopped in the median and circled up. But what is that in the shadows? An 80# sandbag! One member of the Pax picks up the sandbag and runs the median island. The others did flutter kicks and bench with their blocks. The bag was passed around as we took…

17 eager beavers appeared in the gloom for a Fudd FW beatdown. The Thang: COP in the parking lot – arm circles, merkins, yoga, SSH’s, flutter kicks, rosalitas, DQ’s, and maybe something else Mosey to corner of Westham & River – 2 burpees OYO Mosey to Saab’s house – 5 burpees OYO Mosey around the front hedge to the meat of Saab’s front yard, line up in a row, face the street and do Monkey Humpers in cadence until Saab appeared, quite unexpectedly, on his front porch and sat down to put his running shoes on. Mosey to College and…

A somewhat hesitant, post-Halloween crew of 7 showed up this morning. The Q sensed a lack of enthusiasm, but the pax soldiered on. Here’s what went down: Mosey to the triangle for COP: SSH, Ukrainian soldiers, Don Quixotes, merkins, and LBCs. Off to the neighborhood where we looked for Halloween decorations. Houses decorated on the left = 5 merkins; on the right = 3 burpees. The pax was less than happy, but a mutiny was averted. After making our way back to Ridge Road, we headed to the Church parking lot for People’s chair and balls to the wall. Then…

YHC was pumped to see the First Watch AO again, so flag was planted and here is what went down COP Mosey from Flag to corner of lot and circle up for 20 SSH, 10 DQ, 10 Helicopters, 10 Ukrainian Soldiers, 20 LBC’s, 10 reverse scorpions, 10 Scorpions. THANG with 9 people a triple check is in order and P1 ran a lap around the lot as the timer, P2 – Hand release merkins, P3 – LBC’s. Rotate through all partners to complete a set and performed 3 sets for a triple check. Mosey to parking lot behind church. We…

6 regulars and a former regular (me) showed up to embark on an early workout. Temperatures were about perfect; the parking lot could use a bit of lighting but I digress. COP: DQs, DMHs, merkins, MCs, and ACs. There was a little complaining of the COP location (it was a little tighter than the normal spot). Mosey to main entrance (one that looks like it is for valet parking). Elevens with HRMs and WWIIs. Mosey to Pine tree road in SW Westham. 2. Catch me if you cans starting with bear crawls and the other partner doing 10 jump squats.…

10 men gathered for a rare Handshake First Watch Q. It was also a rarer sighting of Mr. Hollands famous “Sisyphus” Speedy COP Start at the top of the triangle and run down to the first stop, 30 HRM’s run back to the top Run further to the second stop for 40 two-count Shoulder Taps and back to the top Run further to the third stop for 50 uphill WWI’s and back to the stop Run further for 60 Jump Squats and back to the stop Run further and grab the hidden coupons and back to the top Unfortunately time…

Nine Legends of the Morn rose before most to take on the cooler temps at RVA’s earliest social club. 5 am hour struck so let us begin. Mosey to the front of the church across the grassy knoll for disclaimers and introductions. Warm ups included speedy SSH’s, DQ’s, Dead Man Hang, Cherry Pickers, Freddies, LBC’s, Merkins and Pickle Pounders. Quick taste of Broga was mixed in to work out the groin area. Short Mosey to the rear parking lot to begin 4 corners, lady of the evening. 10 Merkins, 20 WWII’s, 30 Squats, 40 Monkey Humpers using the entire parking…

A former SOJ Q and several SOJ regulars made this almost a SOJ Takeover of FW. This is what happened according to passers-by who also don’t sleep: Avoid getting run over by Fudd or Handshake, the 0530, time to mosey across River Road and back around the church backlot and circle up for COP, including jazzercisers with a Hillbilly hop just to make those who journeyed across the river feel welcome. THANG – following COP: 11s – Donkey Kicks on the dumpster wall, run to steps and WWIIs recovery lap COP #2 (The Interlude) at the stairs with various exercises…