Author: Gumbo

  • Frozen Gumbo with a side of Foreskin

    8 sleep challenged men posted extra early this morning hoping for a bowl of warm Gumbo to heat their soul. One brought a side of foreskin to the party. The rest, just mumblechatter and flatulence. This is what we did, more or less:

    Mosey to the breezy front bricks of the church for COP – all semblance of cadence was lost as Last Call brought the Lounge vibe to the party. Nonetheless, we attempted to warm-up…FAIL.

    THANG:

    Mosey to the back parking lot for a compounding 4-corners:

    1. 10 merkins
    2. 10 merkins, 20 squats
    3. 10 merkins, 20 squats, 30 2-ct mountain climbers
    4. 10 merkins, 20 squats, 30 2-ct mountain climbers, 40 SSHs

    Back to corner 1 for some deadman hang, shoulder taps and homage to wives of Wilson and Fudd.

    Proper DORA – partner up on the church steps and complete “25” proper DORA exercises including 1 HRM, 2 Squats and 3 WWIIs while partner runs to dumpsters, does 2 burpees and returns. Thanks to Senor Frog, we completed only 3 rounds of running…#newmath.

    Mosey around the darkside of the church, paying our speedbumb/burpee tolls, and back to the cars for some KB fun.

    THE SUCK:

    2 groups of4. Each group has 1 KB. Exercises are: KB Swings, Squat Jumps, Freddie Mercuries, and a runner for the timer around the parking lot. Complete 2 rounds so each group could get a turn with the 35LB KB.

    KB Circle Jerk:

    In a circle with KBs at the mid-way points, 2 PAX with KBs complete 5 sit and press then pass KBs to the left. All PAX w/o KBs do American Hammers. Complete after each person does sit and press with both KBs.

    Round 2 – do 10 2-ct flutters while holding KBs above your head, pass to left. Non-KB pax do LBCs

    Round 3 – do 5 squat and press and pass left, non-KB Pax do Imperial Squat Walkers

    TIME – Numbers, Names, Announcements and Prayers.

    Announcements:

    • See Upchuck if you are willing/interested in taking over the leadership (planning/organizing) of The Bridge.

    Prayers:

    • Roger Roger’s FIL
    • Woj’s Mother
    • Charlotte

    NMS:
    Damn it was cold this morning and that wind cut right through all layers – but maybe not EFH’s foreskin. Great to be back in the gloom after a week off with Spring Break but I wish the temps were different. Looks like the temperature roller coaster continues for another week so plan accordingly.

    Be good. Do good. Have a good day!

    No More Gumbo For You!

  • Old Glory – No Man Left Behind (but almost a shovel flag)

    Neither the Old Glory nor 35 degrees and raining (though Sunny and 70 in our minds) could deter 8 gloom warriors from posting to NoToll. Rosie immediately asked YHC if we really had to do the OG, and YHC admitted that he had a modification in mind. With that tease, the clock struck 0530 and off we went OG in hand for two laps.

    The flag was planted in the familiar corner and YHC began by saying that anyone who was there to set an OG PR – have at it. The rest of us, in honor of YHC’s 10-year F3 anniversary (actually Sunday but I will be out of town), will do the OG bro-code style or no man left behind. We stick together but the goal is not to go easy. The goal is to push each other and complete at least 3 laps. With that, the 20-minute timer was set and off we went.

    3.25 laps completed

    Back to the flag for 2 more laps native american style – with some farlek-esque runaways.

    Return to the basketball courts for 4 minutes of plank-o-rama and American Hammers

    COT with numbers, names, announcements and prayers

    The one announcement was an upcoming evening off the books ruck this Saturday launching from Einstein’s (Ruckhenge) heading down the train tracks (Stand By Me style) and ending at Galley with some food. 3:00 – 7:00. See DTH or slack for details.

    NMS:

    It has been 10 adventurous years since YHC finally gave in to Rosie’s headlocks and left the warm comforts (and better scenery) of the mornings at ACAC for the gloom, and it has been a great trade in so many respects (other than the scenery). I appreciate you all and the inspiration and motivation you have shared with me. I love the new blood and the old blood and everything in between in this group. We are all working our way through this journey with our own triumphs and failures and unique adventures and hurdles, but there is strength in knowing that there are so many brothers there for strength, support, laughter, guidance, and shit-talking. Here’s to many more years with you all. Thank you!

    No More Gumbo For You!

  • Different Location; Same Service

    On Friday, our fearless Breaking Bread Leader Oyster called an audible (or really Daily Planet needed an audible) because our typical location already had someone bringing dinner. But, it turns out they have another location nearby (Hull Street in Manchester) that houses Vets and can use our services.

    OMAHA, OMAHA, OMAHA…

    YHC and Splinter (tonight) confirmed the audible and off we go.

    YHC and is 2.0 were on duty for Saturday night. Snare – still in need of hours to complete HS – and a friend of hers in a similar boat, set the menu. They cooked up some tasty Mac N Cheese and Brownies and chopped up a bountiful salad. YHC’s job was simple – grill 12 breasts of chicken and help deliver. That we did.

    The different location is a house on the corner of Hull and 29th in Manchester. A nice spot with a little courtyard and parking in the back. We delivered the piping hot Mac N Cheese and the chicken breasts fresh off the grill. We served plates, and BOY did we hear from the patrons who did NOT want salad. But, they were super grateful for the rest, including the fully untouched 9×13 of Mac N Cheese that will provide leftovers for today and, of course, the brownies. Hilarious!

    Service complete. If you haven’t signed up for Breaking Bread – DO IT! Lots of folks out there just need a nice hot meal.

    No More Gumbo For You!

  • “This is completely made up isn’t it”…Yes!

    A lucky 13 (including one DR visitor from NOVA) posted to Dogpile this morning for brisk start to their Valentine’s Day Saturday, and an extra serving of Gumbo. This is what was in the pot today (or at least what I can remember)…

    Mosey to the COP circle and around a few times, then circle up for typical COP including various exercises, then off to do our THANG.

    Amphitheater:

    Mosey to the bottom of the steps – almost all the way – down to where the ice was. Make our way back to the top with 3 incline merkins and 3 dips on each step. Luigi killed it and came back for the SIX.

    Al Gore for the Six out by the circle, followed by the Honeymoon Suite of pickle pounders, APDs and Diamond Merkins.

    Carillon:

    Mosey over to the bricks in front of the Carillon for a Triple Check – bear crawl to steps (or to ice) and mosey back. PAX 2 doing merkins, PAX 3 doing Freddie Mercuries

    Hill Work:

    Mosey over the far COP circle and down to the bottom of the hill for some hill work. Jacob’s Ladder starting at the bottom with 1 jump squat, 1 monkey humper, 1 Carolina dry dock and 1 LBC, run up the hill stopping in the middle for 2 of each – to the top for 3, middle – 4, bottom – 5, middle – 6, top – 7, middle – 8, bottom – 9, all the way to the top for 10. Yes – this was complete made up and I appreciate all the feedback.

    Field Work:

    Mosey to the field for 4 corners – 10 HRMs in corner 1, 10 HRMS + 20 deep squats in corner 2, 10 HRMs + 20 squats + 30 2-ct mountain climbers in corner 3, add 40 SSHs in corner 4.

    Regroup at Gomer who was going reverso and Native American Run BTTF.

    3 Minutes of Mary

    Numbers, Names, Announcements (THE Frozen Triangle next Saturday 0600 at Dogpile, and GTE up in NOVA in September – early sign-ups are open), and YHC took us out.

    NMS:

    Great to have a large group. It was looking like only 6 at 5:53, then 9 until about 30 seconds to go and 4 more came in HOT. Personally, I love the #13, but it sure can screw up a bootcamp – no good pairings but we made it work.

    A fair amount of mumblechatter today, but it got quiet during the Triple check. For me the bear crawl to merkin combo was brutal. I don’t think the hill work as a big hit – and I got a lb of sand in my shorts – but hey, we weren’t cold after that.

    Thanks for coming out. Always a great start to the day!

    No More Gumbo For You!

  • Friday the 13th at the TT Lounge

    A 4-top full of studs rocked out at the Lounge for Friday the 13th and we kept it moving to stay warm. No counting (until COT), lots of mumblechatter, corners were covered, laps were moseyed and plenty of Abs work to prepare for Valentine’s day and Spring Break. Then, it was Last Call for coffee to close out the Lounge. Great work men. Happy Friday.

    Numbers, Names, Prayers…

    No More Gumbo For You! – until Dogpile tomorrow if you are up for it…there is no Lounge at Dogpile.

  • Gumbo with a Coffee Chaser

    15 kettlebell and/or hammer wielding studs poured into the CM parking lot knowing they not what they were in for entirely but knowing it was a first course of Gumbo followed by a coffee chaser. YHC has been reacquainting himself with his kettlebells and the confines of the Circus, and it was great to get back on the Q sheet there. More to come this year!

    Mosey – yes move swiftly without your bell – around the bus loop and back to the parking lot for COP, starting with 8 burpees for the 8 sets of knees covered up and not abiding by the SOP protocols. Other exercises included some stretches, some typical non-KB exercises and some questionable, unnamed KB exercises (possibly made up).

    THANG:

    Carry your weight to the bus terminal cover and partner up for a Triple Check (NOTE to Ronnie – YHC noticed in COP we had a perfect 15 so we hit the Triple Check first). Runner/Timer had a choice – either wall sit holding your weight for a 60-count or walk your weight, waiter carry style, to the end of the cover and back. Other PAX did sit and press and merkins – again merkins had a choice (I’m a benevolent Q) of offset merkins or merkin pull-throughs or mix and match…just get to work!

    Lindsay’s – in Jville’s honor we did Lindsay’s. 30 goblet squats and 10 swings, then carry any way you’d like across the parking lot to the flag, and do 25-15, then 20-20, then 15-25 and then, ouch, 10-30.

    Circle up for about 7 minutes of Mary finisher with some weighted flutters, boat and canoe, american hammers and shoulder taps, among others.

    Numbers, Names, Announcements, Prayers and YHC took us out.

    Announcements:

    • The Bridge is on and Pigskin has the Q and the clown car – this Saturday. Beat the snow and ice and get all 3 F’s in one morning.
    • Frozen Triangle 2/7. Get Ready

    YHC is thankful for all the various options of AOs and groups and workouts we have to choose from. Whether we decide to show up to swing some KBs, hit SCCC for an exclusive foursome, get up extra early for some ruck miles or to stand FirstWatch, hit a run AO or whatever the h___ WTH is, or just go to the closes bootcamp – we have options and variety and always welcoming faces and men ready to get after it and motivate each other (again in different ways). It is great to be able to do this and keep things interesting and keep the relationships building. Keep up the great work men. Get to a new or different AO, or like me, return to an AO you haven’t been to in a while and take the Q. Keep pushing!

    Thanks, Offshore, for the coffee. Good stuff my friend and great 2nd F. PS – Wegmans did have chicken and milk – phew!

    No More Gumbo For You!

  • Frozen Carillon Triangle’ish

    10 total at RAMM/RAMM Gears this morning. 4 6-mile rabbits (well, Faceplant and the Respect Rabbits), 2 5-milers, 2 ruckers and 2 bikers braced for the windchill.

    YHC posted routes last night – heading to the Carillon through WF and the 6-milers were supposed to continue around Park to Shirley to Spottswood to BURPEE LAKE, but Faceplant took them around Swan Lake (an acceptable alternative), then back to Arthur Ashe to Grove.

    5’s hit the Carillon and then headed up Blanton to Sheppard to Grove.

    All back on Grove.

    The Ruckers spent more time in Windsor Farms searching for Marcel Marceau. Still no luck.

    The bikers minimized any flesh showing and avoided frostbite – I think.

    We counted, announced and prayed. Then dispersed for heat. Thanks for coming out gents!

    No More Gumbo For You!

    PS – YHC will be giving the porta-potty at Richmond Little League a positive review on Hitch’s Porta-Dash. 5 stars for right place, right time!

  • Last First Watch of 25

    9 men broke free from the warmth of the fartsack for the early morning first watch and a bowl of Gumbo to close out their 2025. It was served up as follows:

    Mosey through the driveway (paying our burpee tolls at the two speed bumps) to the back parking lot. Line up for some warmups to increase the body temps, including high knees, buttkickers, karaoke, and bounders. Then circle up for traditional COP to Attila’s delight. COP included Froggy’s favorite time to shine – jazzercisers and a bunch of other stuff. COP ended with a controversial game of 2025 pop-trivia that resulted in more burpees than correct answers, but EF Hutton and Splinter were all over the Sydney Sweeney question. You’re welcome for cutting the questions short.

    THANG

    Four Compounding Corners – 10 merkins, 20 2-ct mountain climbers, 30 jump squats or squat jumps, 40 box cutters (add on at each corner).

    Reverso/Australian 4 Corners – 40 SSHs, 30 squats, 20 2-ct Freddies, 10 HRMs (take one off at each corner – going in the opposite direction)

    Wall Time – mosey over to side wall and wall sit for instructions:

    • Round 1 – 10 Donkey Kicks, 10 Mike Tyson Merkins, Lunge to hedges and mosey back to wall sit.
    • Round 2 – 20 DKs, 20 2-ct twisting crunches, Lunge, Mosey back.
    • Round 3 – 30 DKs and bear crawl to hedge

    Mosey BTTF for 3 minutes of Mary, including:

    • Pickle Pounders
    • APDs
    • Rosalitas
    • Hello Dollies
    • American Hammers

    COT with Numbers, Names, Announcements and YHC took us out

    Announcements:

    • Convergence at Dogpile tomorrow at 0700
    • Breaking Bread is up for 2026 – sign up
    • Bridge needs a Q for January

    NMS: Great way to start the morning and end the year. We even got a Handshake visit to coffeeteria following his solo workout at W-Dog. The SZN of Giving continued with some bubbly and minis to aid tonight’s festivities. Enjoy celebrating 2025 and all that was accomplished, enjoyed, overcome and experienced. Here is to the excitement of a new year. I wish everyone a happy new year, and I hope we all take our F3 energy into the new year with hope and optimism and that the new year brings health, happiness and prosperity to all in F3 RVA.

    No More Gumbo For You!

  • HGH up 771%

    YHC promised to spike you HGH 771% and only 3 studs took the pill (or bait?). Others opted to air grievances and perform feats of strength. But did that swell your balls or add facial hair? I doubt it. Add that to your grievances.

    COP included stretches and various exercises.

    THANG – Sprints = HGH

    6 30-second all-out sprints followed by 4 minutes of rest, stretching, light exercises and mumblechatter.

    BTTF, Numbers, Names and YHC took us out with a prayer for energy, patience and presence.

    No More Gumbo For You!

    here is the science for you: https://www.instagram.com/p/DSKn5xPE1Ka/?igsh=MThha29zdXltMmJqZw==

  • Magnum ’25

    13 Island visitors posted to the still snow-covered Dogpile donned in Hawaiian shirts and a few lip-sweaters for some fun and some exercise in the “sunny and 70 ” weather. It went a little like this:

    Mosey to the COP circle and a few laps around to pick up Mudslide and to warm up the body. Circle up on or around the grass for COP, including:

    • 12 Higgins (DQs)
    • 11 TCs (Helicopters)
    • 19 Magnum Merkins
    • 80 SSHs OYO
    • 5 Imperial Squat Walkers
    • 1 arm circle
    • 19 Ukrainian Soldiers
    • 88 LBCs OYO

    Mosey over to the front of the Carillon for the 8-season ladder. 8 rounds as follows:

    • Round 1 – 10 merkins – run to steps, bearcrawl up, lunge across top (watch out for snowballs), mosey down and back to start and Al Gore for SIX.
    • Round 2 – 10 merkins + 10 2-count flutter kicks – run, bearcrawl, lunge, mosey.
    • Round 3 – 10 merkins + 10 2-count flutter kicks + 10 jump squats…
    • Round 4 – 10 merkins + 10 2-count flutter kicks + 10 jump squats + 10 SSHs…
    • Round 5 – 10 merkins + 10 2-count flutter kicks + 10 jump squats + 10 SSHs + 10 Freddie Mercuries…
    • Round 6 – 10 merkins + 10 2-count flutter kicks + 10 jump squats + 10 SSHs + 10 FMs + 10 Imperial Walkers – DO THEM IN ORDER UPCHUCK!
    • Round 7 – 10 merkins + 10 2-count flutter kicks + 10 jump squats + 10 SSHs +10 FMs + 10 IMs + 10 box cutters…
    • Round 8 – 10 merkins + 10 2-count flutter kicks + 10 jump squats + 10 SSHs +10 FMs + 10 IMs + 10 box cutters + 10 Burpees

    Mosey to Amphitheater to honor the 169 episodes of Magnum PI with 9 exercises on each of the 18 steps going up – exercises were merkins, dips and squats mix and match in any order or quantity you want just do 9 exercises per step.

    Mosey over to the Island triangle – a few trivia questions with consequences until we get to the bottom of the hill. Love Hill with a partner – Broad Jump Burpees, Lunges, Bearcrawls.

    Mosey BTTF for a few minutes of Snowball Fight!

    COT, Numbers, Names, Announcements and Prayer

    NMS:

    Great morning. Great staches – at least for YHC, Faceplant and Purple Rain. Well done men! Even Anchor Bar from downrange got the memo and showed up in a Hawaiian shirt. Well done, sir!

    Announcements:

    • Secret Santa – let Hutton know if you are in by Monday. Regardless, show up for Rosie’s 12 days of Christmas on 12/23. It’s a present for all of us.
    • If you need a Xmas tree – James River Athletics is selling 10:00 a.m. until sold out – see Doozy or Flatline
    • 12/27 – Kubota leading the Bridge – looking for tag alongs and clown cars.
    • Looking for Bridge Q for January
    • Breaking Bread 12/27 and 12/28 taken – well done Fudd and Flatline.
    • Tomorrow is Pearl Harbor Day anniversary – thank a Veteran!
    • Anchor Bar mentioned that F3 Rock Region is doing Red Fridays – wear red in honor of and to support our deployed men and women. Sounds like a good thing to me!

    Great coffeeteria at Libbie afterwards. Great start to the day. Thank you, men!

    No More Gumbo For You!