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…

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…

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!

7 studs joined YHC in the earliest/darkest gloom in the land to make a great 8 to celebrate 9. It went something like this – 0500 and off we go for a short mosey across the street to the front of the church. COP with various exercises and most of all the anticipation of Handshake having a reversal of fortune but alas he held it down. The THANG: 9s – short mosey to the wall for 9s. 8 Donkey kicks on the wall, lunge across the lot and 1 squat, reverse lunge 7…2, continue to 1-8. Four Corners – 9…

Eleven Disciples (Judas wasn’t there) arrived on dry roads to First Watch only to leave on slippery roads after. Once Handshake made the even group of ten turn into eleven (like he likes to do) off we went on a mosey around the church, stopping for speed bump burpees. Once we arrived in front of the church at the normal COP area, the wind decided for us to move to the eastern side of the church building’s brick wall. COP/11’s combo Perform 11’s of Carolina Dry Docks and Reverse Squats Crunches in between the normal exercises of a standard COP…

2 of Tucka-Ends finest joined for this weeks FW. One didn’t want to leave his Wingman hanging and other was Streaking (in Big Data) not literally. We started by Moseying over for the Church for COP under the Overhang. Followed up with a Pencil Roll-A-Thon. 3 Pencil Rolls and 10 WWII’s x 4 and then (3) Pencil Rolls and 10 HRM’s x 4. Mosey down to the bottom of S. Ridge and compete various exercises on the way back up the hill. No announcements. Sorry to miss the regular crew, see y’all next week.

Eight men came together to dominate the midwie hump. It did ten loops around the parking lot, with increasing numbers of exercises. BOM at the parking lot. Q tip: tell me more, repeating, and taking a breath are great strategies for active listening. Prayers for taking the high road.

A hearty 9 fellas emerged from the gloom for a glorious day at First Watch. Here’s how it went down: Mosey to the church for a COP – SSH, Don Q, Ukrainian soldiers, reverse crunches, LBCs, merkins, and Dead man hang. Triple check – merkins, flutters, and run to the street. Mosey to the back of the church with a few burpees along the way. Partner up for some PLTs – 2 sets. 11-s merkins and LBCs. Then 4 corners – burpees, jump squats, flutters, and LBCs. Next we found some wall space for People’s chair and balls to the…