Tag: First Watch

Two more than a half dozen early risers converged in the First Watch gloom ready to start the day or end the night. Either way, this is what transpired:

Stand shovel flag back up. The First Watch shovel flag area is almost as hard as Mary Munford’s.

Mosey 3 paces to the west for COP:

Helicopters, DQ’s, Dead Man Hang, Reach for the Stars

Grab shovel flag run one mile to the UR Amphitheater and plant shovel flag on top step of amphitheater.

BEAST:

Starting at bottom, work your way up the amphitheater steps, stopping at the cones to perform exercises. Turn around at shovel flag and repeat on the way down.

Round 1: Incline Merkins

Round 2: Dips

Round 3: Box Jumps

Round 4: Heels to Heaven

Round 5: Decline Merkins

Round 6: Deep Squats

BONUS ROUND: Burpees!

Partner up on the amphitheater stage for 3×20 reps PLT’s for each partner

Hallelujah Run up to the top of amphitheater

Partner up for 10 x Booyah Merkins

Grab flag and one mile run back to AO parking lot

3 minutes of Mary led by Ronnie including APD’s and LBC’s

Numbers, Names, Announcements and Fireman Ed took us out!

NMS:

Another great crew at the early workout! Not much oversharing this morning, just a lot of focus on the work that needed to be completed. As always, YHC is looking to try something new, so why not a Beast in an Amphitheater after a run with the shovel flag. Sorry/not sorry about the bonus round, but it was needed!

Ronnie has the Q next week! See you there!

Have a great day, men!

Kubota

10 early risers found their way to First Watch to see if YHC would show up to Q after Week 1 of the IronPax yesterday. We did:

COP: SSH, Imperial Walkers, Don Qs, Merkins, Reverse Crunches, Scorpion Kicks.

Partner Up: 1 man HRMs while other runs to big tree & back. 3 times.

2nd Round: WWIIs while other runs up & back. repeato x3.

Mosey to RR main lot. 4 corners: 20 HRMS, 20 Jump Squats, 20 WWIIs, 20 Burpees. 2nd round: 20 CDDs, 20 Flutterkicks, 20 Squats, 20 burpees but audible on burpees.

Wheelbarrow across lot & back then mosey to Coupon depository. grab a CBU.

60 Block presses & 30 squats, run a lap. 10 SitnPress, 20 thrusters, & run a lap. 40 Swings & run a lap. Finish with some Alabama Softball players while hold at end. Deposit CBUs back then finish with 2 min of Yoga.

NMS: Even with 2 FW founders EF Hutton and Upchuck tapering for BRR it was great to see 10 out at First watch. Ronnie answered the call parked on the visitors side of the lot when pulling in. Next time we’ll just all pick the Miata up and move it to the right side. Maybe we can make Ronnie a FW regular. YHC had some ideas if our BRR runners did attend to keep it arm heavy with a Lockjaw approved Tapering level but with no BRR’ers there it was more running. YHC did some minor oversharing about his 20th anniversary and then Splinter opened up about two-a-day season, just be sure to include some pre-game stretching…

No visitors, but nine strong First Watch vets posted for the latest edition.  Here’s what went down.

Mosey to Henrico’s smallest park

COP (IC)

• Dead Man Hang
• Reach for the Stars
• Imperial Walkers
• SSHs
• Merkins
• Freddie Mercurys
• Heels to Heaven
• Crabcakes

Mosey down River to Rec Fields (pitstop for Monkey Humpers at Saab’s)

Self Dora

• 100 Merkins, 200 Monkey Humpers, 300 LBCs (run roughly 50 yards up the hill to the fence and back after each 25/50/75 of the exercises– 12 runs total)

Explorsey around the fields to the Field Hockey goals

Triple Check

• Pullups/ Dips/ Run around the field

Mosey back to the Flag (pitstop for APDs at Saab’s)

American Hammers for time

Numberama, Nameorama, COT

MOLESKIN

Moseying down River Rd proved somewhat dangerous with the disproportionate number of cars to the time of day, but thankfully the PAX made it over and back successfully.  As YHC delivered the Dora instructions Handshake made a number of noises that only M-shake should hear.  Coffeteria was fantastic as always with conversations surrounding appropriate places to pee, drunk shenanigans, committee leadership, school board antics, and other awesome gags.  And UpChuck’s brother is a master pranker.

ANNOUNCEMENTS

Convergence Labor Day 0700 at Hoedown

Field Day 9/18 – check with Captain on uniform

Retreat 9/25 – sign up for Cornhole

Prayers for Bacon Bits’ FIL

On a humid morning, 6 of us stood around saying “Where is the great Kubota?”. Is the commute to First Watch too long? Admittedly, 6 is a good number for triple checks so it was OK.

COP: DQs, Dead man hangs, merkins, ACs, LBCs

Exercise 1: Loop around the church 3 times (about 1/4 mile each). Do 20 SSHs, 20 Carolina Dry docks, 20 heels to heaven and 5 burpees at each speed bump (10 total) on each loop. EF Hutton was the fastest (Snuff was a bit unfamiliar with the territory).

Exercise 2: Triple check with chicken peckers, WWIIs and a run around part of the parking lot. The chicken peckers/modified to balls to the wall were quite the challenge.

Exercise 3: Mosey to home base parking lot. Grab 4 coupons. Rotate to chest press, bicep curls, flutter kicks, coupon squats and coupon swings. Pacer runs to the end of the parking lot and back.

Finished with dead man hangs and then announcements (Field Day, Sit and Sip in Amelia and Iron Pax – sign up if interested) and then prayer. Pray for full recoveries for all those with COVID including Bodos and Gypsy.

It is good to Q.

Fireman Ed

With Honeydo on assignment, regulars presumably on vacation, others rehabbing, and Handshake off at parts unknown, a smaller but mighty group of four set the tone for the day.

Mosey to Church patio

COP (IC)

• Russian Soldiers
• Arm Circles
• Helicopters
• Cherry Pickers
• Monkey Humpers
• Freddie Mercurys
• Suzanne Somers (L/R)
• Merkins

Mosey over to Cameron and Culpepper

Dora

• P1 – 100 Imperial Squat Walkers, 200 Dying Cockroaches, 300 SSHs
• P2 – Bernie up the hill, run back down

Mosey around Thom-Cameron Loop

• 5 Merkins per left-side mailbox, 5 Jump Squats per right-side box, 1 Burpee per SUV along the way

Mosey back to the parking lot and retrieve coupons

Conveyor Belt (2 rotations)

• P1 – Curls/ Squats
• P2 – Squat Thrusters/ Overhead Press
• P3 – Bench Press/ Alternating Merkins
• P4 – Run Loop

Mary

• American Hammers
• Heels to Heaven
• APDs

Numberama, Nameorama

MOLESKIN

As the PAX arrived at Cameron and Culpepper, Kubota questioned if YHC had done this before.  To which YHC replied, “Yes, I’m not that creative.”  Without realizing it, YHC reran much of his Q from back on St. Patty’s Day, eerily similar actually.  Is that muscle memory or just a lack of memory?  Good to have Offshore back at First Watch, just watch out for cars when you Bernie.

ANNOUNCEMENTS

HDHH and Hill Run today – Honeydo’s (see Slack for address)

Tuckahoe/West End needs a Field Day Captain

Seven strong hit the streets around the AO of First Watch this early morning with a goal of stretching out the legs again, similar to Last Call’s Q last week. After Handshake steamrolled into the parking lot. This is what went down:

Mosey over to the front church patio for:

COP:

Dead Man Hang, Touch the Sky, DQ’s, Russian Soldiers, Box Cutters, Scorpion Kicks, 5 Burpees OYO

Fast mosey West on River Rd to the entrance of Glenbrooke Hills.

Traveling 11’s up E. Glenbrooke: Merkins and Heels to Heaven with Bear Crawl from one side of road to the other in between exercises.

Traveling Lindsey down W. Glenbrooke: Carolina Dry Docks and Squats.

Stop at Summit and partner up for Catch Me if you Can. One partner Bernie Sanders up Summit while other partner performs 3 Burpees and then catch your partner. Switch up a few times until you reach the summit of Summit.

Mosey back down and stop several times on the way back to the AO to perform several exercises including APD’s, Rosalita’s, Reverse Crunches, LBC’s and Flutter Kicks.

Merkin Ring of Fire at the VSF with each pax picking a different style of merkin and perform 10 OYO while other pax planks.

Numbers, Names, Announcements and YHC took us out!

Announcements: HDHH/Hill Run at Honeydo’s house next Wednesday. Handshake wants to know if Honeydo will post again before that….

NMS:

Nice cooler temperatures this morning made for a nice little jaunt out to Glenbrooke Hills and back. YHC really enjoyed(hated) Last Call’s traveling Q last week, so why not do it again in a different direction. Opening things up and stretching the legs is greatly needed for YHC these days. The FW Pax has hit pretty much every neighborhood surrounding the AO except for this one, so YHC felt like it was time to check it out. It’s definitely headlamp season at FW now and is only going to get darker at 0500! Splinter was not able to get any foreplay from Handshake since he was late. Coffeeteria for Splinter, Lockjaw, EF Hutton and Upchuck(?) afterwards.

Enjoy the day, men!

Kubota

A lucky 7 early morning veterans rose early to see what YHC had in store on the unforgiving streets surrounding First Watch. 5.30 came with Handshake coming in hot, off we go for a visit to Henrico’s smallest and darkest park between Ridge and Westham.

Introduction, waiver and quick warm up including DQ’s, Cherry Pickers and Helicopters. Everyone seemed warm so off we go for a long mosey along River Road to Highland Road. Make it quick to avoid traffic on this dark morning. Everyone safe, lets roll into the THANG:

Meet up on Highland for Mailbox Merkins and WWII’s. 10 merkins for mailboxes on the right, 10 WWII’s for mailboxes on the left. Move as a group all the way down to Westham Station along the canal. Mailboxes seem to favor one side of the street, often doubling up to avoid the hooligans still playing mailbox baseball.

Arriving at Westham Station, partner up for triple check. Shoulder Taps, Squats performed under the flourscent glow of the street light while the runner crossed the canal bridge, railroad tracks 100 yards or so. Rumored to be some signage along the route but it was too dark for YHC to read. Continue on for 2 rounds as there is more to do.

Traveling east on Westham Station with partners. Runner goes to 1st No Parking sign while partner performs Broad Jump Burpees. Between 1st & 2nd No Parking sign – exercises change to lunges with runner pacing to next sign. Between 2nd No Parking sign and corner of Westham & Ridge, dealers choice between reverse lunge or bear crawl.

Still time left, Lindsay up Ridge stopping at each intersection to perform 30 Carolina Drydocks and 10 Imperial Walkers. Next intersection, 25/15; next 20/20, etc until 10/30 at the flag. Little extra credit was needed to complete.

Numbers, Names, Prayers, Announcements. YHC took us out in an embarrassing poor fashion.

Announcements:

Squirrels Baseball on Saturday. See Bone Thugs if interested;

Honeydo hosting a Hill Run happy hour at his kid free casa in August. Dets coming shortly;

Breaking Bread is open beginning in September. Step up as it is a great experience. Backblasts for this are appreciated;

Prayers for Upchuck’s M, not just for enduring the random thoughts of Upchuck,but she is also currently facing a challenging time. Hope all works out.

NMS: After a few weeks of staying onsite, it was time for a road trip. PAX crushed it today from what Google Earth tells me was 2.75 miles. Constant motion as we did plenty of work in 45 minutes with minimal repetition and in humid conditions. Plenty of mumble chatter along the way. Always a pleasure being with the earliest AO. You guys rocked this loop with ease. Next time, need to extend the quick River Road mosey to Panarama.

YHC was able to arrive early to set up a make shift Gym in the Parking lot of First watch, here is what went down for 9 F3RVA brothers:

COP

Mosey lap around parking lot and circle up for: 20 SSH, 10 DQ, 10 Hill Billys, 10 Russian Soldiers, 10 imperial Walkers, 20 4ct American Hammers, 11 LBC’s, 10 Alabama Prom Dates, 11 dying cockroaches, 10 Scorpions, 20 merkins.

THANG

8 stations were set up for the Pax:

Station 1- Jump Rope, Station 2 – curls with Band, Station 3 – LBC’s, Station 4 – Shoulder extensions with Band, Station 5 – Side Twist with Band, Station 6 – Plank, Station 7 – Donkey Kicks, Station 8 – stretching, Station 9(Runner) runs from Station 8 around parking lot to Station 1 as the timer. Runner starts station 1, S1 to S2, S2 to S3, …Everyone rotates through all stations, we rinse and repeat until we did 4 rotations and moseyed to flag.

COT

Numberama, Namerama, YHC took us out in Prayer.

Moleskin

Upchuck had a prayer request for one of his employees going through some tough times, and YHC learned of the F2 gathering after the workout this morning. Starting at 5am wrapping up at 5:45 allowed some more time for this activity when we could visit for 30 minutes over coffee. A pleasant surprise and plan to visit again in the gloom.

Happy hump day workout gents, it was an honor lead this morning, SYITG and Cheers…CB

Five young bucks and multiple deer celebrated Bastille Day in the RVAs earliest AO. Kubota commended the out of town Pax about finding us in the gloom and off we went.

Over to the triangle park field for COP. The usual stuff: Don Quixote, Helicopters, Hill Billies, and Cherry Pickers.

Line up on the long end of the park and face the point for Red Barchetta.

• 10% of the way down for 10 Burpees
• 25% for 25 Merkins
• 50% for 50 Mountain Climbers
• 75% for 75 LBCs
• 100% for 100 Monkey Humpers

But wait, there is more! Let’s complete a pyramid and come on down the other side.

• 75% of the way down for 75 LBCs
• 50% for 50 Mountain Climbers
• 25% for 25 Merkins
• 10% for 10 Burpees

Line up on the other side of the triangle for a Beast. Exercises included right oblique crunches, left oblique crunches, Carolina dry docks, copperhead squats, heels to heaven, and jump squats.

Circle up for a Merkin ring of fire. Each Pax member had an opportunity to call a Merkin routine that everyone would perform 10 reps of. We did diamond, wide, HRM, right arm forward/left arm back, left arm forward/right arm back.

Mosey back to the parking lot to pick up some coupons. 11s were called alternating cinderblock curls and bench press.

Drop down for some Mary – American Hammers, APDs, and Wilson’s Spaghetti Party.

YHC took us out.

Moleskin

Welcome Big Daddy! I hope you had a great time in the RVA and caught your flight on time. You are welcome back any time.

The AO was swarming with deer activity this am. EF Hutton even spotted one working the coupons and getting ready for the beach.

It was great catching up with Fireman Ed over coffee.