If there was ever a day for participation trophies, it was today. 5 Clydesdales joined forces in the muggy, post-holiday week gloom. Here is how it went down: COPSSHUkrainian soldiersTempo squatsHelicopersDMHMerkinsWWII sit-upsFKMosey to turn off the lights on Handshakes truckScorpion kicksHRM CDD 5 covered stops with 20/40/60 reps of an exercise100 HRM200 squats 300 LBC Slow mosey the parking lot Kubota walked as he continues to nurse the knee. Good work from the rest of the PAX. Some mornings the biggest battle is just showing up. Continued prayers for Roger Roger, Fudd’s sister Mary, Fireman Ed and Senor Frog’s father-in-law. …

Four noble warriors greeted the muggy and wet gloom of First Watch in order to attack the hump day. Here is how it went down: COPSSHIWDQHelicoptersArm circlesDMHMerkinsFM APD 5 covered stops with 20/40/60 reps of an exercise100 HRM200 squats 300 LBC 3 exercise, repeat 4xWall sit with rotation of 15 air presses, milkers, Muhamed Ali’s and jazzercise80 total leg lifts 40 total Mike Tysons Mosey back to the parking lot for COT with YHC taking us out Great start to the day as the PAX worked on all parts of the body – arms, abs, and legs. We stayed relatively…

10 early risers looking to sweat off some excess found their way to First Watch and bellied up to the counter for a heaping, steamy, thick bowl of Gumbo. The menu included: Warm-up lap around the parking lot and circle up for COP, including your ordinary course warm-ups and some amazing grunting and growling from the PAX. Mosey over the the church steps for 3 rounds of exercises: 10 derkins on the steps – lunge across the bricks – Al Gore for the 6 – 1 Burpee 10 fast feet, 10 derkins – lunge – Al Gore – 2 Burpees…

Sixteen of my gloom brethren gathered for the third day of “it sounds like a good idea to sign up for three days in a row of Qs” Splinter Q. After a few hot brogans moseyed across the street and the stream of cars finally stopped with Hitch coming in hot, off we went for a quick loop around the lot before convening at our normal COP gathering place. COP 25x SSH 15x Arm Circles 10x DQs 15x Copperhead Squats 10x Hillbillies 15x LBCs 10x Inverted Scorpion Kicks The Thang Quick mosey to the back of the church for today’s…

Seven stalwarts posted early to First Watch, even our Site Q made an appearance, as well as some coupons. We did: COP: SSH, Don Qs, Ukrainian Soldiers, Merkins, Flutterkicks, Scorpion Kicks. Mosey to parking lot for 4 corners. 1st round: Burpees, HRMs, Jump Squats, LBCs. 2nd round keep the count growing by 10: Carolina Dry Docks, Flutterkicks, SSH, Dead man hang. Over to side lot: 3 rounds of 10 Donkey Kicks, Bear Crawl, 10 HRMs, Lunge back. Mosey back and pick up Cinder Blocks and over to the fresh cut grass of Henrico’s smallest park. Partner up. 1 partner run…

A Three Dog Night Me v. Me workout in the rainy gloom of First Watch. Here is how it went down: COPSSHIWDQHelicoptersArm circlesDMHMerkins APD 5 covered stops with 20/40/60 reps of an exercise100 HRM200 squats 300 LBC 3 exercise, repeat 5xWall sit with rotation of 15 air presses, milkers, Lalanes, Muhamed Ali’s and jazzercise100 total leg lifts50 total Mike TysonsJack Webb with Chuck Norris merkins and air presses Go to car and go home Rain and summer tour claimed the First Watch PAX. YHC signed up for the Q in hopes that it would encourage a brother to leave the…

A wonderful group of 5 FW regulars decided to test the conditions this morning. Just a mere sprinkle. In search of cover we mosey over to the church for dry introductions and disclaimers all in conversation. These included dead man hang, SSH’s, Jazzercise and some other items. 7 of Clubs was that call for the day. At each of the 3 covered areas perform multiple of 7 exercises (up to 28) while running inbetween. Exercises included HR Merkins (7), WWII’s (14), Squats (21), Lunges (i think was 28), LBC’s (21), Shoulder Taps(14) and Flutters (7). Mosey back to the main…

The silent years are over. As YHC ushered in the respectful era, here is how it went down: COPSSHIWDQHelicoptersArm circlesDMHMerkinsLBC APD Mosey to the church parking lot for 4 corners:50 HRM50 PLTs50 2x crab cakes50 side crunches, each side 50 squats Mosey back across River Road for a 3x checkRunWWI crunches Monkey humpers Mosey back to the parking lot for a ring of fire with 10 merkins COT with YHC taking us out Many thanks for the birthday wishes, especially with Blue Moon and Fudd making an appearance at FW.  Grateful for the PAX showing up today.  YHC now has…

It was that type of morning, as triple checks and post-workout coffee provide ample mumble chatter. It seems this crew is over 200 lbs and many seemed to enjoy too many cinco de mayo bean burritos. After COP, we made our way down the hill and then up Overlook where clear vistas and warm roads accompanied the beat down. We went a tad over on the time, but sometimes that is the case when covering distance. It’s been a great ride so far with this crew! Thanks for leading the way! YHC took us out.