Tag: First Watch

Three warriors of the gloom arose to tackle F3RVA’s earliest AO and a hot potato was called. With a nice breeze in the air we were off with perfect numbers for the triple checks. Kubota took the lead the for a nice mosey to the front of the church for COP: Deadman Hang, Stretch it up on toes, Don Quixotes, Crab Cakes and tempo Merkins.

Kubota Q: Time for a Triple Check at front of the church. Partner leg tosses while time bear crawl crawl bear, lunge and reverse, and bunny hop. Hotpotato passed to Pucker.

Pucker Q: Mosey to the back parking lot chasing the breeze we found at front of the church. Time for 11s with Merkins and Crunches (2 count) called. Mosey around parking lot to back corner for more Bear Crawls and the breeze was lost. Pax lined up and bear crawled to each parking and did one merkin at each, lunge back with 3 jump squats at every other line. Time to turn around bear crawls with American Hammers every other line. Hotpotato passed to Bacon Bits.

Bacon Bits Q: Lets find that breeze, started with a slowsey that evolved to a mosey to the coupon stash. Breeze still not found. Circle up for some coupon work 1 round with 40 Block swings a timer, curls, and bench press. Time to mosey to corner of parking lot for Triple Check Timer lunged and Bernie Sanders 1 round and audible was called to run and Bernie back to get the triple check in, partners did curls and over head press. Time to turn in the coupons and mosey back for 10 merkins oyo and squats until time and the breeze was back for a cool down.

Names, Numbers and YHC took us out.

Nice work today, Kubota was missing Lockjaw and Honeydo since they told him they’d be here, guess the fartsack was too strong. Mumble chatter low today as we covered a lot of bear crawling and the leg toss have been felt all day long. Appreciate the opportunity to lead with Kubota and Pucker this morning. First Back Blast here, hope I got it all in and posts right.

Bacon Bits

A lucky 7 rose for this week’s addition of First Watch. After brief discussion about the necessity of headlamps, off we went to the triangle park.

COP – Helicopters, Don Quixote, Russian Soldiers, Imperial Walkers, Scorpions, LBCs.

Partner up for a Triple Check around the triangle park. Partner 1 runs the perimeter, Partner 2 performs elbow planks, and Partner 3 does Monkey Humpers.

Mosey back to the parking lot and pick up a coupon. Circle up for strength work. Rotating through the circuit perform tricep extensions, curls, overhead press, 60 flutter kicks, squats, bench, and swings with the flutter kicks as the timer. Repeato for extra fun.

Replace the coupons and line up for Lindsays – Dips and Box Cutters.

YHC took us out.

Announcements: Convergence Saturday 7/3 @7am @Dogpile.

5 wanna-be crew team members and 1 actual former crew team Number 1 or “Bow”, flopped their boats on the warm waters of King James I River at Huguenot Flatwater. At 0458, all were safely in the water, paddles ready. Here is what happened for the next hour+:

Paddle over to the reduced-in-size sandbar from last year while fighting an unpredictable current that seemed to turn the boats at a second’s notice. After landing on the sandbar and securing the boats, circle up for:

COP:

Dead-Man Hang, Helicopters, DQ’s, Imperial Walkers, Merkins, American Hammers

Staying in circle, 10 x Overhead Presses with boulder that was conveniently laying on sandbar. Pass clockwise while other PAX are in Al Gore position.

Triple Check:

WWII’s, Squats, Timer hops in a boat and rows up the strong current to a designated point and returns to sandbar, trying not to bottom out halfway back. This is where the shoes get wet! Switch-a-roo. One round because of time.

10 x Sand Burpees OYO

20 x Sandy Alabama Prom Dates IC

Bear Crawl up Sand Dune?? No, learned lesson from last year.

Clock is ticking, sunrise is coming…

Hop in boats and start paddling upstream.

6 Rounds of Intervals:

60 seconds of hard paddle (strength training)/60 seconds of light paddle (recovery)

Made it past the bend to see the Willey Bridge

15 minutes left, turn bows downstream and enjoy the ride back.

Boats out of water at 0605

Numbers, Names, Announcements and YHC took us out!

NMS:

WOW! Couldn’t have asked for a better morning on the water. The water and air temperature were both perfect. The clouds parted in time for a beautiful morning sky and the water level was just right. Current was flowing fast and tricky at a few spots, especially near the sandbar. Thankfully, the sand dune was cut-off this year, so we didn’t have to do Honeydo’s sandy bear crawl up the hill exercise. The random boulder proved to be useful. YHC wanted to try to make it to the Willey Bridge, but it would have taken another 15 minutes, so back we floated. This was the best part of the morning, just recovering from the upstream paddle and enjoying the sights, sounds and the fellowship. No injuries, no drownings, no worries at all.

Upchuck is our resident F3RVA Crew expert, btw 🙂

Enjoyed it fellas! We will try to do this again in the Fall!

Have a great day!

Kubota

Six strong hit the asphalt this morning for the earliest and hardest Wednesday, at least 3.0 miles, running boot camp. Here is what went down:

Mosey over to tiny park for COP:

Deadman Hang, Sky Reaches, DQ’s and IW’s. Short and sweet, gotta go!

Mosey toward Westhampton Lake and complete a running Lindsay along the way at different stopping points. Carolina Dry Docks and Squats.

Meander around the Southwest side of the lake trail and stop at the straight-a-way at The Commons. Partner up for a Modified DORA: 100 x Merkins, 100 x Jump Squats, 100 x 2-ct Flutter Kicks. Timer runs the straight-a-way and back.

Mosey over to grass hill at Spider Run parking area and complete a Triple Check. Bernie Sanders the hill/forward run down, WWII’s, Lt. Dans. 2 rounds because of time.

Mosey around the Northeast side of the lake, across the bridge to the Gazebo on the island. Find a bench and complete OYO, 25 x Incline Merkins and 25 x Decline Merkins.

Mosey up the hill/steps toward the amphitheater. Keep on around through campus to College Drive and back to the VSF. Exactly 5:45 when the Q finally got there.

Numbers, Names, Announcements and a Winded YHC took us out!

NMS:

Beautiful morning with great temps for a run/boot camp! Since this morning was supposed to be the First Watch kayak workout that got postponed to next week because of high river levels, YHC still wanted to workout near a body of water. Unbeknownst to YHC, the lake had been drained and there was a muddy stench permeating the air that could only be found next to a college lake. After holding back a few possible upchucks (not the PAX member), YHC managed to get the PAX around the lake and out of there. There was an older lady near the gazebo showing the PAX proper Incline Merkin form. She also had a cool dog.

Great to have EF Hutton back out there.

Missed (somewhat) Handshake.

Well done this morning gents and hope you have a great day!

3.0 miles covered!

Kubota

An elite 8 clocked for a beatdown idea that looked much better on paper. Light mumble chatter as the clock neared 0500 with a pair rolling in right at the top of the hour. Quick circle up to grab a coupon and mosey half way down Ridge for COP.

Exercise I: Coupon Dora

quick COP to get a taste of the humidity; partner up for Dora

runners to and from the triangle parklet on ridge and back to down to Country Squire.

exercises were 100 alternating merkins on the coupon, 200 coupon presses (bench or push) and 300 200 coupon swings.

quick breather following that smoker… then farmers carry back up Ridge to return the coupons.

Circle up for about 10 minutes of Broga, which was needed following the Dora.

4 MOM and a merkin ring of fire.

Numberama, Namerama, YHC took us out.

Moleskin

Please lift up Boberry and his father.

Happy Hour planned for later this month 23rd/24th?

First Watch on the River next Wednesday from 5-6, meet at Huguenot Flatwater. Back up date is 7/23.

Puppy Pile this Saturday. Bring yourself and your 2.0s.

YHC has announced the official retirement of an offsite coupon workout, effective as of 6am this morning. to be fair, Upchuck warned YHC about this at 0502. Kudos to the PAX for battling through that one, YHC isn’t always full of the best ideas.

SYITG

On a nice mild morning, 7 studs and Fireman Ed went out on a tour of the local neighborhoods. Unfortunately we only covered about 2 miles but we did get to do some burpees.

COP: DQs, CPs, merkins, Freddie Mercuries, Scorpion kicks and arm circles

Exercise: I brought a deck of cards. Clubs were hand release merkins, diamonds were jump squats, spades except Ace of Spades are Carolina Dry docks, hearts are heels to heaven. Ace of Spades is 20 marvelous burpees.

We would mosey for about a block and then have 3 cards pulled.

We covered south on Ridge for two blocks, turned left on a street because Kubota scared me by saying it gets dark when you go further down Ridge Road, crossed into Westham first right to the end at college road, left on College and then left on Glen Parkway with a few stops on the way. No Ace of Spades yet.

Right on Westham and stop on the white/gray crap infested median for 4 corners. 10 burpees, 20 WWIIs, 15 Lt. Dans (I initially called for one count Lt. Dans and confused the PAX) and finish with 40 2 count flutter kicks.

Continue to Pinetree left on Ridge and go through the church parking lot with more stops in between. Still no Ace of Spades.

After crossing River Road and doing two more rounds of 3 cards, Handshake picked up the fabled Ace of Spades. So we ended with 20 fun filled burpees.

It was good seeing a SOJ regular (Chaplain) and get 8 total PAX. Handshake was able to discuss his inefficiency at removing a tree stump on Monday. It was also good to see young Pucker be the war daddy; otherwise that title would have gone to me.

Prayers are with Handshake’s friend and her family. She lost her dad (Kent) to PLS (similar to ALS I think). Great job with convergence Honeydo and the First Watch PAX.

Zach Wilson 2024 All Pro

Fireman Ed

5 HIMs set out to beat the sunrise at this week’s version of First Watch. As a WELCOME BACK to First Watch stalwart, EF Hutton, the PAX set off for a session featuring far less less running than Handshake’s field trip test run yesterday at HBR. 0500 means it’s go time.

COP

Mosey to the First Baptist main parking lot, circle up for

SSHs, Imperial Walkers, Russian Soldiers, DQs, Scorpion Kicks, Merkins, and Arm Circles …. all in cadence

The Thang

Exercise I: Phil Ford’s Four Corners

utiltizing the corners of the parking lot

bear crawl on the shorter runs of the rectangle in between stations, walking lunges on the longer straightaways

first corner: 25 hand release merkins; 2nd: 25 jump squats; 3rd: 25 monkey humpers; 4th: 25 reverse crunches

broga with the six on the luke warm pavement

Exercise II: Ridge Work

mosey to Country Squire and Ridge through burpee drive

slight variation of catch me if you can as a duo and one trio

pace car runs from country squire to the the parklet triangle and back

exercises – Lt. Dan’s; broad jump burpees; crab walks

algore for the six

Exercise III: Cinder Block Circuit

mosey back to the the overflow lot

pace car suicide run the parking lot

cinder block work with flutter kicks, goblet squats, push press/push jerk and bench presses. 3 complete rounds

slow mosey back to the flag

numberama, namerama, YHC took us out

Felt like August this am. Great to have EF Hutton back at First Watch. Impressive bounce back, young man!

Great work all around as the humidity was no joke.

Convergence on Monday at 7am. See Backblasts and announcements from Honeydo.

Please lift up those named and unnamed.

Thanks for letting YHC lead. SYTIG

A ferocious foursome rose from the weary druthers of the fart sack to tackle the early morning AO. A late tap out on the eve meant a potato audible was called of the luke warm variety. According to the 5.30 bike messenger this is what was rumored to have occurred:

Kubota Q: Warmarama with Deadman Hang, DQ’s, Helis, LBC’s, SSH’s and possibly others. Short Mosey to church parking lot. Partner up for Dora. 100 merkins, 200 jump squats, 300 flutter kicks (2 count) – runner to the buses and return. Some light Broga followed by the passing to…

Bacon Bits Q: Quadruple Check to include WW2’s, Pole Smokers, Squats with Runner to the end of the Parking Lot and return. Pass the Q to…

Fireman Ed Q: Short mosey to opposite side of Church Steps for bear crawl merkins. Bear Crawl thru drive aisle stopping 1/2 way across for 1 merkin. Continue bear crawl to curb, 2 merkins. Back across bear crawl 3 merkins at the halfway point, 4 at the curb. Back across decending. Those who were there painfully got the idea. Mosey to First Watch parking lot for parking lot burpees. Burpee at each parking space up and back, cause why not. Ring of Fire Alabama Prom Date Style. Pass the Q to …

Last Call Q: 4 minutes remaining = Ring of Fire continuation. Georgia Prom Dates, Mississippi Prom Dates, Merkin ROF – 10 merkins of your selection no repeatos while others plank. 2 rounds.

Numbers, Names, Announcements – Kubota took us out.

NMS: Late in the evening, word spread of the Q was open due to illness (Hoedown possible cause???) Kubota enjoyed a few cold ones for his M’s birthday. Congrats on holding out this long and still posting. Good crowd of First Watch regulars out on this wonderful morning. Bacon Bits is fundraising for pancreatic cancer charity. Join him at Hardywood over the weekend to help raise funds and awareness.

A lucky 7 poker studs arrived early to the tables of First Watch to see what the dealer had up his sleeve. Weather was a breezy sunny and 70. Clock strikes 5, off we mosey to the smallest park in Henrico.

Warmarama included SSH, Cherry Pickers, DQ, Arm Circles, Plank Merkins & One legged Merkins. Everyone looked warm lets stay where we are.

The Thang:

Borrowing from Zamboni of Jacksonville, YHC started things off with a bang with Burpee Apocalypse. 10 Burpees, OYO followed by 9, 8, 7 & 6. After 6 we take a break and mosey to the Church Parking lot.

7 of Diamonds- A YHC favorite. 4 corners with pyramid reps of exercises including HR Merkins (7), WW2’s (14), Squats (21), Monkey Humps (28), Flutterkicks (21), Carolina Drydocks (14), Heals to Heaven (7).

Upon Completion, finish up the Apocalypse with 5 Burpees, OYO, 4, 3, 2, 1… Arms now spent, slow mosey to the special parking section.

11’s with Donkey Kicks (10), Bear Crawl across the lot to Mountain Climbers (1). Lunges back (or Crawl Bear if you are Offshore). Some time left, quick mosey back to the parking lot.

2 rounds of sprints for Wojo to showcase his stealth-like closing speed. BTTF for Names, Numbers, Announcements. Handshake took us out.

Announcements/Prayers:

Memorial Day Convergence – Join Honeydo in planting a flag at Browns Island at 7 am.

PuppyPile Sunday May 16th (this Sunday) at NoToll 7 am. Watermelon and slides on the menu.

Shirt Orders almost completed. Get your from DTH.

Fresh Prince is going to be a father. Daughter has already clocking 4.32 on the 40 yd. dash at the combine.

NMS:

Conditions were perfect this morning for a workout. Cool breeze kept the perspiration to a minimum. Burpees at the beginning certainly minimized the mumble chatter so not much oversharing this morning. Great to have everyone out. Seems like Kubota is offering home delivery on tractors while supplies last, see your friendly green lawn dealer today for all your grass cutting needs. Great to see Offshore join the early risers this morning. Hope to see you back out again. Honeydo broke his back to back post rule to grace us this morning. Bacon Bits continues to improve and turning into lean turkey Bacon Bits, VQ coming soon. Handshake led the pack with some great color commentary. Appreciate the opportunity to lead you fine gentlemen this morning.

A strong 10 made their way to First Watch expecting rain after Kubota’s predictions of thunderstorms yesterday. At 5:00 neither the Thunderstorms or Kubota were there so off we went:

COP in the main church lot: Invisible Jumpropes, Don Qs, Jazzercise, Merkins, LBCs, and Scorpion Kicks.

Grab a spot: Bear Crawl halfway, 10 WWIIs, 15 HRMs, and back to space. Crab Walk to line, Heels2Heaven, then CDDs and back. Broad Jump Burpees, 20 V-Ups, 20 Merkins. Last round Bear Crawl full lenght of lot then 15 HRMs. Partner up for Wheelbarrow up the lenght of the lot.

Mosey over to HC-MP for Triple Check. Triple check of: Jump Squats, Flutterkicks, run the triangle.

Mosey to Coupon drop zone. Grab a block then partner up for Block the Plank. 1 man elbow plank with Coupon on the back while partner does 20 Thrusters. Switch then repeato again. Finish block time with 60 Block presses. Finish with APDs and American Hammers. Handshake took us out.

NMS: Strong numbers even with several FW regulars out. Glad to have Pucker and Lockjaw out in the early gloom. No rain at all but more than ample humidity for the PAX to take on. Triple Check in the triangle always allows for mumblechatter. Bodos attempted varying motivational techniques on the PAX.

This was the 2nd attempt at Block the Plank with some of the PAX having been their on the initial trial run. In the humidity and at the end this was even more popular than the first time. Only one Coupon was harmed in the process. Handshake shared his friend in TX received a good diagnosis. If you are bored this weekend consider joining Bodos for some Competitive hedge trimming, Extreme Egg scrambling, or Bird watching competition.