Tag: First Watch

COP:

SSH’s x 20

Imperial Walkers x 15

DQ’s x 10

Mosey to Saab’s driveway to finish off COP:

LBC’s x 25

Merkins x 10

Run a mile over and into campus to the amphitheater.

18 steps just like Dogwood Dell

5 WWII’s on each step down

10 Box Jumps on first step

5 Incline Merkins on each step going up

30 Monkey Humpers OYO

5 Jump Squats on each step going down

Triple Check:

Partner 1 runs up and down amphitheater

Partners 2 and 3 perform PLT’s (receive and give)

Switch up x 3 rounds

Triple Check # 2:

Balls to the Wall on Greek column

Box Cutters

Bear Crawl length of stage, crawl bear back

One round because of time

2 Dips on each step back up to get out of amphitheater

Mosey back a mile towards the VSF.

Stop at Saab’s driveway again and complete 20 Monkey Humpers

BTTF!

Numbers (3), Names and Handshake took us out.

Great fun this morning, gentlemen! Thanks for coming out, getting wet and working hard. You can always count on at least one or two other PAX to be in the parking lot at 5am on Wednesdays! Thanks!

SYITG!

Kubota

Thanks to the F3RVA SLACK App, YHC was not alone this morning. With a few “Workout with no Name” Regulars hitting other AO’s for the Winter Tour, YHC thought he may be solo this morning. Yesterday, HoneyDo, Wojo and EF Hutton posted on the Tuckahoe channel of the Slack app to let YHC know that they were not going to be at the Early workout this morning. Well, never fear, Lockjaw and Handshake saw the messages on SLACK and decided to not let YHC be alone this morning. Thank You! Also, Sandy, who is not on the Slack app, posted and looks to be a regular at the Early workout. Well Done, all!

After Lockjaw finds us:

COT:

Arm Circles x 15 Forward and Backward

DQ’s x 10

Imperial Walkers x 15

Jazzercises x 10

LBC’s x 20

Crab Cakes x 10

Merkins x 10

TRIANGLE (River, Ridge, South Westham):

Bear Crawl down River Road shoulder, 10 Hand Release Merkins

Run down S. Ridge Road, 20 WWII’s

Bernie Sanders back up S. Westham to River, 30 Monkey Humpers

Al Gore

Mosey to church parking lot for:

DORA:

100 x Merkins

200 x 2-ct Flutter Kicks

300 x SSH’s

Timer runs the parking lot

Plank-a-rama

Partner up with a different partner at the dumpster wall for:

Partner Touch-A-Tree

Partner 1 holds Balls to the Wall while partner 2 runs and touches 3 trees. Switch up and repeat.

Partner 1 hold People’s Chair while Partner 2 runs and touches 4 trees. Swicth up and repeat.

Partner 1 performs Donkey Kicks while Partner 2 runs and touches 5 trees. Switch up and repeat.

Quad Check:

Partner’s 1 and 2 are perfroming PLT’s

Partner 3 is performing Reverse Crunches(Round 1), Squats(Round 2), Lt. Dan’s(Round 3)

Partner 4 is running the parking lot

3 Rounds

Partner up and perform 10 Boo-Yah Merkins

Mosey back to the flag, performing a Burpee at each Speed Bump

25 x Rosalita’s to finish up.

Numberama, Namearama, Announcements and YHC took us out!

NMS:

Great work this morning, Men! Way to post right after having a bout of bronchitis, Handshake. Lockjaw and YHC haven’t crossed paths in a LONG time, so it was nice to see him in the gloom again. Way to post again at 5am, Sandy. Hope you become a regular.

It’s funny how little things work out. YHC was planning on going to workout in the UR amphitheater this morning which requires a 1 mile run to and from. After Handshake pulled in, he told YHC about the bronchitis and that he hoped there would not be much running. YHC changes his mind about the amphitheater to accommodate a Bronchial Handshake. Instead we did COP in our usual spot. Lockjaw was a couple minutes late. If we had run to the amphitheater, Lockjaw would have never found us. It all worked out.

Thanks for joining YHC this morning, Gents, and have a great day!

Kubota

Five strong hit the Early workout that still doesn’t have a name. After Sandy found us in the correct parking lot, this is what went down:

Mosey to the COP triangle for:

SSH’s x 20

Helicopters x 15

Russian Soldiers x 15

DQ’s x 10

LBC’s x 25

Scorpion Kicks x 15

5 Burpees on your own

Mosey to large parking lot and line up against trash dumpster enclosure wall for:

10 x Donkey Kicks, Bear Crawl, 10 Merkins, Crawl Bear back

15 x Donkey Kicks, Bear Crawl, 15 Merkins, Crawl Bear back

20 x Donkey Kicks, Lunge, 20 Merkins, Reverse Lunge back

Balls to the Wall, 10 Chicken Peckers on your own, BTTW for 10 count

Hand EF Hutton the Q for:

Mosey to church welcome area and two pairs of pax are wheelbarrowing up and down the steps while 5th pax is running the parking lot out and back. Switch up each time runner gets back. Continue until eack pax has run twice.

25 Heels to Heaven in cadence

Ark Loader:

Polar Bears, Bunny Hops, Bear Crawls, Duck Walk, Crab Walk, Alligator Crawl in different segments of the parking lot.

25 Monkey Humpers in cadence

Hand Offshore the Q for:

Mosey back to the VSF, Burpee at each speed bump, say “good-bye” to Wojo (nature is calling) and grab your KB’s for:

American Hammer w/ KB’s Ring of Fire:

4 rounds x 15 each, passing your KB to the left after each round so everyone gets to experience all different weights.

Triple Check:

Partner 1 – Runs Lot

Partner 2 – KB Swings

Partner 3 – KB Curls

2 Burpees OYO to finish out the time

Numberama, Namearama, Announcements and YHC took us out!

Announcements:

Oyster has the February Breaking Bread Q. Let’s gets some new faces to help him!

NMS:

Great job and numbers this morning, gentlemen! Good all around body workout. We did a lot of exercises named after animals. Hope you made it home in time, Wojo! If you have a need for an extra early workout, come on out on Wednesdays. It’s usually a couple of degrees warmer at 5am versus 6am 🙂

Enjoy the day, men!

Kubota

Two men arrived at Early Bird Off The Books with big bells in tow, one left his bells at home.  Here’s what went down.

Kubota

Mosey to the field

COP (IC)

• SSHs
• IWs
• Helicopters
• Hillbillies
• WWIIs

Mosey to the bottom of S Ridge for a Lindsay

• Merkins/ LBCs (30/10, 25/15….)
• Mosey uphill between sets with High Knees, Butt Kickers, Bernie Sanders, Bear Crawl

Honeydo

Mosey to parking lot for Triple Check

• KB Sit and Press, KB Swings, Run a Lap

EF Hutton

Mosey to the “Closest” Curb

• Curb Crawl up to 5 Merkins and Back Down
• Pause for Freddie Mercurys

Mosey to Retaining Rails

• Dips IC 3×10
• Decline Merkins IC x 10
• Incline Merkins IC x 10
• Regular Merkins IC x 10
• Flutter Kicks IC x 30
• APDs IC x 30
• Burpees x 5

Mosey back to SF

Numberama, Nameorama, COT

MOLESKIN

Nothing better than starting your day at 0530, except maybe starting your day at 0500, am I right?  With each passing week the small but loyal faithful find new tricks and ways to expand and challenge this little-known AO.  Saabski’s driveway was left untainted this week, but the PAX did demonstrate Monkey Humpers for the paper carrier.  YHC has a question, does an AO require a name to make it onto the Winter Tour?  Asking for a friend.

ANNOUNCEMENTS

Prayers for Offshore’s ILs

Three strong hit the Early Bird workout this morning in order to go on a recon mission. We also did some exercises.

COP:

SSH’s x 20

Helicopters x 15

Hillbillies x 15

Copperhead Squats x 15

LBC’s x 20

Scorpion Kicks x 15

Mosey down River Road and pause at Saab’s driveway for 30 Monkey Humpers.

Mosey a little further and find the entrance between the bushes to the UR Football practice fields.

Watch out for the ice on the practice track strip and hop onto the frozen tundra field that has the whitest frost on it that YHC had ever seen.

Complete a Beast:

Round 1: Merkins

Round 2: WWII’s

Round 3: Lt. Dans

Round 4: Crunchy Frogs

Round 5: Jump Squats

Round 6: 2-ct Mt. Climbers

Head over to the hill in between the football fields and the field hockey fields for:

Triple Check:

Partner 1 bear crawls up hill and runs back down

Partner 2 does Flutter Kicks

Partner 3 does Squats

Mosey back over to River Road and head back to Saab’s driveway for 20 Pickle Pounders and 20 Alabama Prom Dates.

Mosey back to VSF and rotate between PLT’s and Kettle Bell Chest Pulls until time runs out.

Numberama, Namearama, and YHC took us out!

Announcements:

Slack, Slack and more Slack! Get on it!

NMS:

YHC wanted to check out a couple nearby places to the AO in order to have more future options. Running is required to get there and we logged a good couple of miles. There was a really dense smell of natural gas on the football field and we think we found the source on the way back down River Road. Looks like it is coming from a faulty shut-off valve on the side of the road. Anyway, the PAX fought through it and worked hard on the frozen field. YHC wanted to swing by the UR amphitheater, but time would not allow. Next week, maybe. Handshake complete his second beast in as many days. We did not disturb Saab or his M during their long winter’s nap.

Way to work men!

SYITG!

Kubota

3 Strong posted at River Road Church in the very early gloom this morning for a tough Hot Potato beatdown.

Here is what transpired:

Kubota Q:

COP:

Mosey to the Triangle for:

Arm Circles x 15 Forward and x 15 Backward

DQ’s x 10

Imperial Walkers x 10

Russian Soldiers x 10

Merkins x 10

Scorpion Kicks x 10

Upside Down Scorpion Kicks x 10

Jazzercises x 10

Triple Check:

Partner 1 runs the triangle

Partner 2 does WWII’s

Partner 3 does Squats

x 3

Al Gore

EF Hutton Q:

Mosey back to parking lot and there are five grassy peninsulas in the parking lot.

Run to first x 10 Merkins, run back to start

Run to first x 10 Merkins, run to second x 10 Jump Squats, run back to first x 10 Merkins, run back to start

Run to first x 10 Merkins, run to second x 10 Jump Squats, run to third x 10 lawn mower pulls with kettlebells, run back to second x 10 Jump Squats, run back to first 10 Merkins, run back to start

Run to first x 10 Merkins, run to second x 10 Jump Squats, run to third x 10 lawn mower pulls with kettlebells, run to fourth x 10 Box Cutters, run back to third, second, first, start

Run to first x 10 Merkins, run to second x 10 Jump Squats, run to third x 10 lawn mower pulls with kettlebells, run to fourth x 10 Box Cutters, run to fifth x 10 Burpees, back to fourth, third, second, first, start.

Al Gore

Honeydo Q:

Series of Boat/Canoe with Kettlebells

30 Kettlebell Swings, then run lap around parking lot

40 Kettlebell Curls, run lap

30 Kettlebell Overhead Presses

Reverse Crunches, Alabama Prom Dates, Hold 6 inches for 60 seconds

Time Up, Numberama, Namearama, Announcements and EF Hutton took us out.

There will be no Early 5am bootcamp at River Road Church next Wednesday (Christmas Day)

Enjoyed it this morning, fellas! Tough workout.

Enjoy the last days leading up to Christmas and enjoy your time off next week with family! SYITG!

Kubota

5 strong converged on River Road Church early this morning wondering if the snow would stick and whether there would be a school delay or not. But first things first, a beat down was in order!

Here is how it happened:

Start to mosey over to the back welcome entrance of the church with kettlebells and stop for a second to gather Offshore who was 12 seconds late. Offshore then leaves mini-van side door open unknowingly and joins waiting PAX. Burpee at each speed bump on the way over.

COP (Kubota):

SSH’s x 25

Helicopters x 10

Russian Soldiers x 15

DQ’s x 10

Tempo Merkins x 15

LBC’s x 25

Flutter Kicks x 20

Kettlebell Q (WOJO):

5 stations with 4 kettlebells:

Station 1: 20 Hand Release Merkins (Timer)

Station 2: Kettlebell Deadlifts with 40lb KB

Station 3: Kettlebell Swings with 35lb KB

Station 4: Weighted LBC’s with 30lb plate

Station 5: Lawn Mower Pulls with 25lb KB

2 Rounds

Dora (Honeydo):

At side entrance of church, partner up and complete the following:

100 x Merkins

200 x WWII’s

300 x Jump Squats modified to 200)

Partner runs the parking lot

Four Corners (Fireman Ed):

Corner 1: 10 Burpees

Corner 2: 20 Lt. Dan’s

Corner 3: 30 Monkey Humpers

Corner 4: 40 Merkins

Burpee at each speed bump on the way back to:

Minutes of Mary (Offshore):

Realize that Offshore left his door open, check inside his van for animals or humans, then shut door.

Kettlebell American Hammers Ring of Fire (Brutal)!!

Circle up and each PAX but one has a KB or Offshore’s plate. 10 Weighted American Hammers in cadence. Pass your weight clockwise, 10 more. So on and so on. 5 sets of 10. Time up!

Numberama, Namearama, Announcements and Honeydo took us out!

Announcements:

Please continue to pray for Wojo’s Grandfather-in-Law and EF Hutton’s Dad.

Here is an excerpt from Swirly’s WDOG backblast this morning. This is a great idea and I will be willing to help head this up because I love books!

“Seriously we have a great source of books within our group. I encourage you all to share because we are all working towards getting better everyday right – and to get better we need to hit the three key areas: Body-Mind- Spirit. There are a few good books floating around through the pax so ask if interested. Heads up, an F3RVA book club will be coming soon as part of our 3 F’s. Stay tuned and let me know if your interested in being part of leading this!”

NMS:

Great early morning for a workout! Nice mixture of weighted work, running and core exercises. We stayed relatively dry and we all hated the 40lb KB that Wojo brought. The American Hammer Ring Of Fire with weights will be coming back soon. Brutal, but much needed! Welcome to Fireman Ed to his first 5am workout.

Great job this morning fellas and have a great day!

Kubota

Three warriors arose early and posted at the River Road Church boot camp for some cold, crisp, clear and starry fun that went like this:

COP at the grassy triangle:

Cherry Pickers x 15

Helicopters x 15

DQ’s x 10

Copperhead Squats x 15

LBC’s x 20

Scorpion Kicks x 10

Merkins x 10

Mosey down S. Ridge Road a ways with one kettlebell and complete a Triple Check:

Timer Bernie Sanders up the hill a ways and runs forward back down to the other PAX who are completing kettlebell pulls and WWII Sit-ups. x3

Mosey up Ridge to the church and triangle up for an EF Hutton Jack Webb special:

1 Jump Squat followed by 4 Monkey Humpers

2/8, 3/12, 4/16, 5/20, 6/24, 7/28, 8/32, 9/36, 10 Jump Squats/40 Monkey Humpers! Fit in some American Hammers, Reverse Crunches and other Mary exercises in between rounds.

5 Burpees OYO

Mosey back to grassy triangle with the decorated whit vinyl fences and grab some fence for Honeydo’s Q:

Plank with feet on bottom rail and complete 10 Derkins, roll over and complete 20 LBC’s. Feet on middle rail and do the same. Feet on top rail and do the same.

Next round complete 15 Derkins on each rail followed by 20 LBC’s after each rail.

Merkin Ring of Fire x 20 each PAX

Mary in the parking lot:

Hello Dollies x 20

Heels to Heaven x 20

Pickle Pounders x 20

6 inches for 30 seconds

BTTF

Numberama, Namearama, Announcements and EF Hutton took us out!

Please pray for EF Hutton’s Father who is having heart surgery at MCV today!

Please pray for Wojo’s future Grandfather-in-Law who is battling pneumonia.

YHC enjoyed the early gloom again this morning. Thanks for coming out, HD and EF! YHC hopes everyone has a great day. Way to work this morning! SYITG!

Kubota