Wednesday, September 27
Always 70 and Sunny
Always 70 and Sunny

Record 17 at First Watch


YHC wanting to be sure to be early to set up arrived to about 10 parked vehicles already in the lot…wow at 4:50am. Broga was in session across the street and those folks returned around 4:58 and cars were still coming in! Photo of the PAX below:


We moseyed to the SE parking lot corner, so we had room for the large circle for warmups of: 20 SSH, 10 helicopters, 15 Arm circles (10 small 5 big), reverso, 10 DQ’s, 10 Imperial Walkers, 10 4ct LBC’s, 10 reverse scorpions, 10 scorpions and 20 merkins.


We mosey to the long part of the lot where a Red Barchetta was set up with glow sticks and the group ran to the far island past the glow stick for 100 SSH, run back to start and plank for 6. Run to blue glow stick (about 75 yards) for 75 lunges back to start plank for 6. Rund 2 second red stick and 50 squats back to start and plank for 6, run to first stick for 25 merkins back to start and plank for 6.

Next YHC has the pax count from 1-5 then repeat until we had 3 groups of 3 and 2 groups of 4. We mosey to the blocks and grab a block for each team (2 blocks for the 4 men teams). and we are ready for the first triple check. P1 – Runs lap around parking lot as timer, P-2 LBC’s and P3 – Upper body exercise of choice with coupon. WE do this rotation 3 times for a triple check.

Triple check number 2

P1 – Runs lap as a timer, P2 – merkins of choice, P3 – Squats with Block this is first rotation, second rotation the same except P2 -Flutter kicks, Third Rotation the same except P2 – Hand release merkins.

Triple Check number 2 (on 2 rotations as time ran out)

P1 -runs lap as timer, P2 Ab Exercise of Choice, P3 upper body coupon exercise of choice.

Mosey to flag for Numberama, Namerama.


We circle up in man ball and YHC took us out in prayer.

Announcements – Please check the holiday weekends (Thanksgiving and Christmas) for the Breaking Bread activity as we need volunteers for these weekends.

Beer Mile event is happening October 29th at 7PM in Ginter Park…there will be details in Slack in 2nd F.


IF you ever think of slowing down in F3, just make a road trip to another venue and your cup will be refilled quickly. Like visiting old friends from school or home, just a nice warm bro-hug to feel recharged and ready for the day. Getting up at 4:15 to make this AO is well worth it as you also get the 2nd F benefit at Starbucks and can really catch up with the gang and even from my area north of the wall be home well before 7. Thank you, gents, for posting this morning and allowing me to lead at this great venue as it was a record one this morning. Enjoy the day brothers, Cheers….CB!


About Author

I grew up in Roanoke, Va. Class of 1985 Cave Spring High, class of 1989 VMI Civil Engineering. Worked for Turner Construction in Jacksonville, Miami and Cincinnati, Moved to Richmond, Licensed Class A contractor, and work for Westminster Canterbury Richmond managing their major expansion for the next 4 years. I am married to a Librarian Betsy (UVA grad) and proud father of two awesome teenagers George (aka Hash-F3) and Lucy.

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