An elite 3 found coupons waiting in the COP. We did: COP: SSH, Russian Soldiers, Flutterkicks, merkins, IMperial Walkers. Grab a coupon next to the road. Setup for Triple Check: SitNPress, Curls, and Lunge with Cinder block. 60 Block bench presses. Some Alabama Softball players, then leave block behind. Mosey over to Cameron St and down. Way back 10 Merkins on mailboxes on left side, 10 WWIIs on right. Back to HSP (Henrico’s smallest park) and pick up coupon: KB Swings alternating hands, Squats. Over to RRB lot: Bear Crawl half lot, jog rest. Sprint length back to blocks in…

Five Strong hit the streets early this morning in the gloom to make themselves better before their 6am naps. Here is what transpired: Mosey over to the smallest Henrico County Park that exists for COP: Helicopters and DQ’s No stragglers, let’s roll to the UR Amphiteater 5 Incline Merkins on each step down Lindsey: 30 LBC’s at bottom run up to top 10 Jump Squats run back down. 25/15 20/20 15/20 10/30 Flutter Kicks for the 6 Lt. Dan Box Jumps on each step going up Round of 10 Pole Smokers per PAX member while rest of PAX hold 6…

A Band of 7 warriors (and one pup) spent 45 minutes in the Prison Yard. This is what (vaguely) transpired. COP – handful of the usual suspects Four Corners – or really two corners, squared with a 1/2 run around the parking lot each time Bear Crawl between spaces and 1 Merkin x 26 Parking Spaces (DTH pointed out it was essentially just a Polar Bears through the parking lot) 2 laps around the parking lot Jump Squats x 5 x 26 spaces 1 lap around Parking Lot 50 WWII’s OYO Run Lap? 100 LBC’s 1 Burpee per parking spot…

5 toned studs arrived at River and Ridge before the sun this morning to see what an SOJ immigrant could bring for his AO VQ. Here is the story of how it went from those that were smart enough to remember. COP at the church included quick round of arm circles and cherry pickers. Warm enough, lets grind? THE THANG: Mosey back to the parking lot for a bit of 4 corners with a twist: 25 American Hammers (2 count), 50 Merkins, 75 Mountain Climbers, 100 Jump Squats. Bear Crawls on the short end to get those shoulders nice a…

A fearless five emerged from the fartsack for First Watch. Somehow the rainstorm last night made things even more humid but we fought on: COP: Invisible Jump ropes, Don Qs, Russian Soldiers, Merkins, LBCs (no time for Scorpion kicks) 11s: HRMs and Box Jumps. 50 Reverse Crunches. Run length of front of church between. Lunge alleyway to back entrance: Dora 123: 100 Burpees, 200 LBCs, 300 Monkey Humpers. Mosey to other entrace: 20 Derkins, Bear Crawl then run rest of lot & LBCs. Crab Walk back. Mosey back to front of church for few min of Mary: Freddy Mercurys, Flutterkics,…

Four Horsemen entered the squared circle at First Watch. Here’s what happened. Mosey down River Rd to the UR Intramural Field, pit stop to tell Saab hello. SSHsRussian SoldiersHairy RockettesJazzercisesReverse CrunchesHand Release Merkins Dora (P1 Exercise/ P2 Bear Crawl up hill to fence and run back) 100 2ct Mountain Climbers200 Suzanne Somers300 SSHs Mosey over to long-jump area Quadruple Check DipsStep UpsLBCsRun to giant Pack’n’Play and back Mosey around to the hill behind the fields on Crenshaw 11s – Merkins/ Jump Squats (Bernie up between sets) Mosey up Crenshaw to College to Club Vista to Westham and back to flag…

A pack of six mosey’d over to the grassy triangle for COP. Helicopter, Don Quixote, Imperial Walkers, SSH, and Scorpion Kicks were the exercise du jour. At one point I thought I saw eyes looking up at me and decided against foreboding copperhead squats. Down Westham Station for “Side Street Lindsays”. At every intersection, we perform a set. Exercises were Box Cutters and Carolina Dry Docks. At the flats by the canal, we partnered up for some Dora. Run a tenth of a mile down and back while your partner does 100 merkins, 200 monkey jumpers, and 300 flutter kicks.…

3 First Watch regulars found a lost FW newbie to make it 4 for a beautifully cool summer morning beatdown. We did: COP of 3: SSH, Don Qs, Imperial Walkers, Merkins, LBC. Start mosey to church main lot (find Last Call on the way) and start of with a Lindsay of: Hand Release Merkins & V-Ups. Dora 123: 100 Mtn Climbers, 200 American Hammers, & 300 SSH. Over to side wall for 3 rounds of: 30 Donkey Kicks, lunge across then 20 Jump Squats. Back to Kettlebells. 2 rounds of: Swings, Sit-n-Press, Cleans, 4th runs the lot loop. Finish up…