Tag: First Watch

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.

7 FW regulars and 1 lost soul in jorts rose from the late night storms before many others to assess the effects to fine the ideal sunny and 70 conditions along River Road. No timepiece or Handshake coming in hot to provide launchtime so under 1-800’s guidance, we go.

Mosey across the street to the front of the church for introductions, disclaimers and a short warm up that included SSH’s, DQ’s, Dead Man Hang and Helis. Lets get going.

Long Mosey down River to Westham stopping a Club Vista. Travelling COP down Club Vista included Ukrainian Soldiers, Lunges, Karoke right and left, High Knees. Mosey down College Drive to Keller to begin a travelling Lindsay. 30 Curbside Merkins/10 2 ct Mountain Climbers. Continue mosey to the Greek Theater stopping along with way for 2 more Lindsay reps and to pay homage to speed bump burpees.

Arrive at the Greek Theater. 5 dips at each step on the way to stage where Senor Frog was preparing a 1 man show. Partner Up for 2 person Triple Check. Partner 1 runs to the top of the theater and back, Partner 2 box jumps the stage steps. 3 rounds. 5 merkins at each step on the way back out of the Theater.

After a short Wosey, Mosey back towards College Drive paying homage to the speed bumps and completed the Lindsay. Mosey back up College to River, stopping at the newly illuminated UofR sign for 30 monkey humpers for the passerbys. Stop at SAABs driveway for 30 APD’s. BTTVF for quick AB Ring of Fire.

Numbers/Names/Announcements/No Prayers. YHC took us out.

Announcements: Ruck Training for some upcoming event in May. Frozen Triangle coming in February. See Slack to participate or help out with both great events.

NMS: Smaller FW group with many FW regulars out for variety of ailments. Hopeful of a swift recovery for everyone as mumblechatter was less mumble with these absences. Be mindful when Bodos enters parking lots as his brakes work well. Thank you gents for the opportunity to lead this morning. Always great to get out and travel around the campus.

10 studs set forth earlier than you to scout the contours of sleepy Westham. Conditions remained sunny and 70. According to the Ring doorbell footage from Lockjaw’s house, the following might have happened:

Mosey east on River, then north on Ridge, then into the parking lot, then out of the parking lot, and then back into the parking lot before circling up in the rear parking lot.

COP:

Scorpion kicks
Reverse snow angels
Hand release merkins
WWIIs
Flutter kicks
SSHs
Some other stuff

Mosey to Pinetree for Touch-a-(Not Tree)

Round 1: Eastbound, Touch a Car
1st partner touches one car. Second partner, burpees. Flapjack.
1st partner touches two cars. Second partner, merkins. Flapjack.
1st partner touches three cars. Second partner, Virginia dry docks. Flapjack.

Mosey to the other end of Pinetree.

Round 2: Westbound, Touch a Recycling Can

1st partner touches one can. Second partner, WWIIs. Flapjack.
1st partner touches two cans. Second partner, snow angels. Flapjack.
1st partner touches three cans. Second partner, hello dollies. Flapjack.

Traveling COP, Past the Sell-By-Date. Westham, Lakewood, Hillsdale, Westham, and River.

Houses with a coach light on: 3 merkins
Houses with Christmas lights (still) on: 3 burpees
Houses with sleeping PAX members: 10-15 SSHs, in cadence. Good morning to the Puckers and the Lockjaws

Circle up, quick round of flutter kicks.

Numbers, Names, and Kubota took us out.

Announcements:

Ruck-tastic training has started. Add to your holiday 15 with a backpack 30. Walk-a-thon with your mates. Sign up information all over Slack.

BRR…never too early to create a personal a challenge for 2024.

HoneyDo Challenge underway. Current stats posted on Big Data. HoneyDo in first; lots of guys tied for second. Handshake in last.

Six of the area’s finest departed their vehicles as late as possible for the final week of First Watch in 2023. According to the the man with the broken down Subaru, this may or may not have happened. Quick mosey around the triangle park then back in front of the church for COP.

COP

• 20x SSHs
• 10x HCs
• 10x DQs
• 10x IWs
• 10x HRMs
• 20x LBCs
• 15x MCs

The Thang

Short mosey to the back porch to pick up the first round of gifts. Turn on the lights then listen to instructions. 4 stations. 20 SSH, 10 WWIIs, 20 Jump Squats, 10 burpees. Between each station run back to the porch for 10 merkins. We did this for ~23 minutes.

Oh yeah, since we started the year with Leeroy Jenkins we ended with it as well. Everyone except Kubota and Handshake (again) participated.

Grab the box of Macho Man glasses then head back around the church. Curb crawls to 3 and back. Upchuck offered glasses to the man on the bike but was politely declined.

Mosey back to they parking lot for 2 rounds of triple check. LBCs, flutter kicks, and run to the light and back. One more opportunity for Leeroy but no one took the bait.

Numbers (1.5 times through), names, YHC took us out.

Distribute gifts, there were plenty for each to grab two, then off to coffeeteria.

Moleskin

At some point between laps 2 and 3 of the circuit YHC retorted an inappropriate response to Upchuck. Sincerest of apologies.

YHC caught a little bit of grief for regifting Ukrop’s butterstar cookies. Given it’s after christmas, regifting seemed appropriate.

Thanks for a great year at First Watch everyone!

Splinter out.

A Festive and Fearless Fourteen faithful posted to First Watch to find out what YHC had planned. No plan but a request for a “light on running” beatdown meant Coupons and Murder Bunnies were called for. We did:

COP: SSH, Don Qs, Ukrainian Soldiers, Merkins, Flutterkicks, Scorpion kicks. Back to get Coupons, partner up: 1 PAX lunges with block while other does 10 HRMs and the flapjack. Keep going to the mini-park. Switch partners for a Dora 123: 100 Block Thrusters, 200 Block Swings, 300 Block Bench press.

Switch partners then time for 3 rounds of Block the Plank. Keep that partner then Murder Bunny length of park then back while partner does 10 Merkins. Back to flag for 2 min of Mary and Broga. YHC took us out

Annoucements: GrowRuck coming to RVA in May. Sign up and get Rucking.

NMS: YHC was glad to serve up some Coupon time for Kubota so blame him for the Dora. The theme of the morning was ample partner switching to keep things fresh, Hornydo approves. With all the partner rotations the Recovery pack after seemed the appropriate gift for the PAX. YHC would love to hear stories from Ms as PAX arrived home with their presents this morning.

Good times as always at Coffeteria after as we got to watch Upchuck in his element- Assessing a car accident.