Tag: First Watch

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 entrance for Quintuple Check. Timer runs to the brick structure. Exercises included Peoples Chair, Ukrainian Soldiers, Balls to the Wall, Dirty Hookups. 2 rounds completed.

Stop back at the 1st covering for a quick exercise then BTTVF for numbers, names, announcements and prayers. YHC took us out so Atilla could get back to handle business.

Announcements: Convergence on Monday; Breaking Bread looking for someone on Saturday; Summer Tour commeth soon.

NMS: Phenomenal group of fellows came out to complain about the rain, but still showed up. Thank you fellas for not leaving me on my own. Good mumblechatter was had as typically expected at FW. Thank you boys for the opportunity to lead.

The silent years are over.  As YHC ushered in the respectful era, here is how it went down:

• COP
  • SSH
  • IW
  • DQ
  • Helicopters
  • Arm circles
  • DMH
  • Merkins
  • LBC
  • APD
• Mosey to the church parking lot for 4 corners:
  • 50 HRM
  • 50 PLTs
  • 50 2x crab cakes
  • 50 side crunches, each side
  • 50 squats
• Mosey back across River Road for a 3x check
  • Run
  • WWI 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 an excuse for being slow. Good to see Last Call despite his frustration with the early morning Heisman.  Only appropriate as one member of the PAX turns 50 and another prepares to be married.

Prayers up for Roger Roger and Fireman Ed.  More prayers for Senor Frog as he ties the knot this weekend.  Memorial Day convergence at Tredegar at 7 am.  Check Slack.

God is good all of the time!

Attila

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.

A virgin 1^st Watch Q for YHC.  Time to introduce the 1^st Watch PAX to an Attila-style high-rep, modest mileage workout.  Here is how it went down in the gloom of 5 am:

• COP
  • SSH
  • IW
  • DQ
  • Helicopters
  • Arm circles
  • DMH
  • Suzanne Somers
  • Merkins
  • LBC
• Mosey to the church parking lot for 4 corners with 10, 15, 20, 25 reps of an exercise
  • 70 HRM
  • 70 WWII sit-ups
  • 70 squat thrusters
  • 70 side crunches, each side
• Mosey back across River Road to the neighborhood for a 5x check
  • Run
  • One-legged crunches, each leg
  • Crab cakes
  • Monkey humpers
• Mosey back to the parking lot for COT

Great work by the PAX today.  No idea if Upchuck really did anything.  There was debate as to how he stretched and worked-out his arms while rucking.  Great work from the PAX that was together. 

Prayers for Roger Roger and Fireman Ed.  God speed to the CSAUP teams this weekend.

God is good all of the time!

Attila

Three amigos were unafraid to see if today was the day…

for a 45 min CoP. According to the cyclist that passed by us as we were wrapping up here is how it went down, more or less.

Welcome, Mission, disclaimer. 5 burpee start. Mosey to the patio, All in cadence.

• 54 squats: 30x squats, 24x sumo squats
• 10 Helicopter, 10 Turn & Bounce; neck rotations; pec stretch.
• 54 mer’cans: 20x 4 count regular, 10x HRM, 4 Shazam!.
• 54 WW2s;
• 54 Little Baby Crunches: 10x regular, 10x Left Leg straight, 10x Right leg straight, 10x legs to the sky, 14x both legs straight (actually 108).
• 10x brick angels, 10x  aussie brick angels, Superman.
• 54 leg lifts: 10x flutter, 10x dollys, 10x rosalita, 20x box cutters, 4x flutters.
• 10x APD, 10x Tuscaloosa Trailer park twisters
• 30x monkey humpers, 24x gorilla humpers
• Arm and shoulder blaster: Arm circles: 20x forward, 20x backward, overhead clap seal clap 10x 4 count mer’cans, 54x mountain climbers (that 108) , 5x on my command mer’cans. 5x more, 5x 4 count mer’cans, 5x more, one more mer’cans for the Ranger in the sky.
• Balance exercises: touch the clock on the ground 11, 12, 1 with one leg in the air. Deep hamstring stretch. Deadman hang.

Mosey to the flag. 0.19 miles 45 min

Atilla took us out. Prayers for Kubota, Roger Roger, Fireman Ed, healing for PAX

NMS – The threat of a 45 min COP likely kept some away, but this was challenging and glad that the PAX were game. YHC was talking to an Army buddy yesterday and that conjured up thoughts of all the NCOs that helped me become an officer and leader, from Basic training Drill Sergeants SSG Henderson and SFC Eggleston to my last Sergeant Major SGM Jeff Price. These NCO studs could crush you with PT all in the same spot. Here’s to you brothers! Major Gomer Pyle.

Get some!

COP

Triple Check

Triple Check

Triple Check

Triple Check

Speed Bump Burpees

45 seconds of Burpees

Total of 100 yards of Running

Ground-n-Pound, Baby!!

Numbers, Names, Announcements, Oyster took us out!

SYITG!

Kubota

A Six Pax of the earliest risers went on a WestHoe moseyabout.

Here’s what transpired:

Mosey over to Westham and River

Traveling COP (IC) – stops at Westham – Club Vista – Glen Pkwy – Westhampton Way

• Don Quixotes
• Circle pack to the tiniest park to flag down Hitch
• Imperial Walkers
• Helicopters
• Ukranian Soldiers
• Insult Frog’s form
• Copperhead Squats
• Merkins
• Plank Jacks
• LBCs
• Flutter Kicks

Traveling Lindsay

• Carolina Drydocks/ Jump Squats

Mosey to Crenshaw Field house

• P1 – Run down the very well lit path and across the parking lot to the street and back
• P2 – Donkey Kicks/ Dirty Turkish Hookups/ Jack Lalanes

Meander through the Modlin parking lot and down the path to the Rec field

Booyahrama

• P1 – Runs across field and back to P2
• P2 – Bear crawl
• Booyah Merkins x 10 and continue across field repeating until P1/P2 are finished
• Repeato with Crabwalk/ Booyah WWIIs
• Repeato with Polar Bear/ Booyah Burpees

Mosey back up River toward the SF

Turn on College and stop at Club Vista

• PLTs x 20

Mosey to Club Vista and Westham – repeato PLTs, stopping for 6 Pickup Truck Burpees

Mosey to RRBC parking lot – repeat PLTs

Mosey back to VSF with 20 seconds on the clock

Numberama, Nameorama, COT

MOLESKIN

Ronnie had the gall to suggest First Watch align with other AOs and start at 5:30. Such nerve, stop trying to make Fetch happen Ronnie!  Apparently, the PAX was doubtful we’d make the complete circuit and get back to the flag on time, hilarious.  Don’t you know who EF is?  The third round of Booyahrama earned YHC his second ban.  The first came from the good dudes at Green Mile.  YHC will consider that a badge of honor.  Stay moist.

ANNOUNCEMENTS

2^nd F Westhoe lunch yesterday – Firehouse Subs – probably another one in a month

CSAUP coming soon – get in before the price goes up

Six strong homebody Spring Breakers came out for a WTH-ish type beatdown. Mr Rogers made his first trip to First Watch to soak in the oversharing.

COP: SSH, Don Qs with groaning in unison, Imperial Walkers, Helicopters, Merkins, Reverse Crunches, Scorpion kicks. Mosey to back lot of RRbC for a Triple check: HRMs, LBCs, run to buses and back.

Mosey off campus and down Ridge to Cameron. Wheelbarrows, lunges, and burpees. Do loop and back for some more Wheelbarrows. Back to Ridge for Dora 123: Merkins, Jump Squats, and LBCs. Back to flag and 2 min of Mary.

NMS: Solid PAX this morning of 6 with several regulars out of town or still on Brokedick Brigade sideline. The grunting en masse on the Don Quixotes was something to behold. While off campus it may have appeared the Q was confused on directions but it really was just a ploy to get in some more Wheelbarrows. Nothing makes a guy move faster on Wheelbarrows than the guy holding his legs pushing his way up closer to the Taint, Bleeder style.

Coffee was well attended while the group observed the lack of consideration to Handicapped spaces as heaven forbid someone walk an extra few feet when picking up their morning Mochacrapachino.

Rumors of a 1-800 Q were just that, rumors.  Also the Hype Man cometh, not.

Here’s what transpired:

Mosey around the lot to pick up Hitch and head across the street.

COP (IC)

• Dead Man Hang
• Cherry Pickers
• Copperhead Squats
• Helicopters
• Imperial Walkers
• Mountain Climbers
• Hand Release Merkins
• Ball Lickers
• Flutter Kicks
• Imaginary Jump Ropes

Mosey around back of the Church

Conveyor Belt

• Run, Freddie Mercurys, Dips, Jump Squats, HRMs
• Run, WWIIs, DryDocks, Lunges, SSHs

Pass the Q to Ron..Attila

Mosey up the steps

Pigskin’s Greatest Hits

• People’s Chair (Milkers, Overhead Press, Muhammad Alis, Jack Lalanes)
• Pole Smokers
• Mike Tyson Merkins

Pass the Q to Ronnie

• 25% run across parking lot
• Karaoke back
• Burpees at alternating parking spots
• Slowsy back
• 50% run
• Karaoke back
• 100% run
• Sprinkle in some Merkins and Drydocks

Mosey back to the flag with speed bump burpees

• Ring of Fire
• Mary

Numberama, Nameorama, COT

MOLESKIN

No Q, no problem.  All seasoned veterans here.  Although Ronald suggested the hot potato and dropped it on the first toss.  Lots of unpleasant sounds this morning, many from Hitch and of course Attila’s a$$.  We all wondered if we somehow missed the memo that Spring Break started this week.  Hopefully some of the usual PAX made the trek to welcome Heist to his 40s. 

ANNOUNCEMENTS

• CSAUP – spots are filling up fast
• Prayers for Fudd’s sister, Roger Roger, Fireman Ed

The Roman numeral for 1000. Today was the day and 11 of RVA’s finest came out to see what was in store for this momentous occasion. There was recognition for the new sign for the smallest park, parking lot workouts, various mobile workouts through the neighborhood, and general all around good time.

YHC took us out.

I appreciate everyone’s support today, but also over the years that I have been with F3!