River Road & Ridge
Broga is slowly taking over F3RVA. YHC received the interest for a pre First Watch session and was happy to oblige with a 4.30 session north of the river. Hips and Hamstrings were the focal point of the day as a pair of Brogiis faced the bitter cold of the cool Tuckahoe morning. Bowties were optional but Vineyard Vine mats were required. Good to have some company to get the muscles loose before the beatdown. Pretty soon our numbers will beat out Breakfast Club.
A Sextet of Early Risers dressed in their Wednesday finest arrived on the manicured streets of Tuckahoe to see what YHC had in store for them. 5.30 hit and this is what was rumored to have occurred according to the plethora of security cameras in various yards. 5.30 struck, slow mosey to the church patio. F3 disclaimer, introductions with a warm up that included DQ’s, Helicopters, Arm Circles, Reverso, Merkins, Rosalitas and LBC’s. Since we were already in position, why not kick things off with Mankillers, always a crowd favorite. With a Warm PAX we moseyed down to Country Squire…
Seven First Watch regulars, One SOJ Stalwart and One Saabski decided to converge at River Road Church this morning at 5am. After cursing the cold breeze and welcoming Oyster, it was time to roll! Mosey to the smallest Henrico park for COP #1: DQ’s x 10, Copperhead Squats x 10, Russian Soldiers x 10, Merkins x 10, Crab Cakes x 10, Suzanne Somers(L) x 10, APD’s x 10, Suzanne Somers(R) x 10 Mosey over to Saab’s driveway for COP #2: Monkey Humpers x 25 Head on downRiver (see what I did there, Splinter?) to the UR practice fields. Complain about…
Even with 3 regulars on assignment, FW saw 10 freedom fighters arise to put in work before the dawn of a new day. Here’s what transpired: Mosey to Henrico’s smallest park. COP Russian SoldiersCopperhead SquatsArm CirclesJazzercisesPlankoramaMountain ClimbersPlank JacksHeels to Heaven Mosey to Cameron/Thom loop Solo Dora At 5 intersections 20/40/60 Merkins, Squats, LBCs Mosey back to parking lot Beast (Up one side, down the other) R1 – Monkey HumpersR2 – Carolina Dry DocksR3 – LungesR4 – WWIIsR5 – Alternate Wide/Diamond MerkinsR6 – Reverse Crunches (Bear Crawl between every other set) Mosey back to flag Mary (American Hammers, APDs) Burpees x…
8 PAX became 9 when we had a First Watch first timer PAX drive into the COP, like literally, to make for a Triple Check friendly beatdown. COP: SSH, Don Qs, Imperial Walkers, Russian Soldiers, Merkins, Flutterkicks, Scorpion Kicks. Mosey down Burpee Lane to covered area for Triple Check: HRMs, Squats, & run. Head over to main lot for Curb Crawl: burpees instead of merkins, up to 6. 3 Rounds of PLTs for Handshake. Over to other side of lot: Crab Walk across then lunge back. Mosey over to Coupon drop zone. Triple Check #2: Block Thrusters, Boat & Canoe,…
Eight of eastern western Henrico’s finest dads gathered in the almost dry parking lot for the first 2022 iteration of First Watch. After some discussion about where Andy Jenks is and the various waldo sightings of him around town, we did a few laps in the parking lot before settling in the northeast corner for… COP 20x SSHLeeeeeeeeeeeeeeroy Jeeeeeeeeenkinnnnnnnns20x IWStoplight burpeesLeeeeeeeeeeeeeeroy Jeeeeeeeeenkinnnnnnnns20x Merkins20x LBCs The Thang Super duper 21s were called today to try to stay off the “slick” roads and go with a ground and pound. Increasing number of 3 exercises until we reached 21. Exercises were merkins, squats,…
Six arose to outrageously warm temps in celebration of National Short Film Day F3RVA style. A day late, but who’s counting. Here’s what transpired: EF Hutton Q: Mosey to Henrico’s smallest park. COP SSHsRussian SoldiersHelicoptersCopperhead SquatsHRMsSuzanne Somers L/RHeels to HeavenJazzercises Mosey back to rear of Church Prostitute – 4 Corners but return to the same corner stopping at the previous corner each time Merkins x 10, Monkey Humpers x 20, Freddie Mercurys x 30 (2ct), SSHs x 40 Handshake Q: Mosey to coupon stash Triple Check P1 – CurlsP2 – Overhead PressP3 – Run the loop Kubota Q: Conveyor Belt…
10 almost Merry Pax descended on the great Spiders disc golf course (thank you U of Richmond for having lights on for us) to complete a challenging 3 holes along with some real exercises mixed in. Fudd flew all the way from Denver just to partake in this workout (and probably because he has family here too). COP #1 – DQs, CPs, DMHs (without counting at first and then with counting – I think I fell asleep briefly). Mosey to disc golf course (with Splinter jumping in a puddle) to the second COP. Second COP: Merkins, Mountain climbers and ACs.…
Promises of red and green holiday cheer tempted 8 to rise earlier than most. Here’s what transpired: Mosey to the church patio. COP SSHsCopperhead SquatsHelicoptersRussian SoldiersHRMsPlankoramaFreddie Mercurys Mosey back to rear of SF parking lot Endless Escalator – Exercise 1, Run a Lap, Exercise 1 + 2, Run a Lap, Exercise 1+2+3, Run…..Exercise 1-10 and Run a Lap (20 reps of each exercise) Merkins (200 total)Imperial Squat Walkers single count (180)WWIIs (160)Carolina Dry Docks (140)Dips (120)Crunchy Frogs (100)Block Curls (80)Block Thrusters (60)Heels to Heaven (40)Burpees (20)Reverso from 10 to 1, if necessary Numberama, Nameorama, COT MOLESKIN Given that a year…
Today was my VQ and what a great day, 70 and sunny! 8 Stubs arose to tackle the earliest AO and according to the van that ran over the sign at N Ridge and River here is what went down. Mosey to church pavilion after completing a lap in the auxiliary lot, so Handshake could catch up to us COP: 20 SSH10ish HelicoptersStretch to touch the skyStretch to touch the toes10 Cherry pickers10 Heals to Heaven10 Hand Release Merkins The Thang: Mosey to church parking lot. P1 runs to mini buses and back while P2 works on their numbers with…