Author: Gumbo

  • 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!

  • Burn off the Pie at OTB

    6 OTB regulars didn’t blink at the forecast and instead burned off excess turkey, fixins and pie with 7 miles at OTB. We even pushed the pace to get Rosetta’s blood pumping in the last couple miles. Great morning gents!

    No More Gumbo For You!

  • Breaking Bread Thanksgiving Edition

    YHC and his 2.0 daughter grabbed the Q for the post-Turkey Day Saturday and cooked up some tasty Mac N Cheese, fruit bowls and homemade brownies. The meat went a little awry with a busy Saturday, so what is a sure solution – a large tray of Chick-Fil-A strips…a quick order of that and throw in some SunJoy and the meal was set. Dropoff was greeted with smiles and gratitude. A great way to close the Thanksgiving Holiday.

    If you haven’t grabbed a Breaking Bread Q – do it. You can cook a great meal, you can buy a meal or, like YHC and Snare, you can go hybrid – whatever works, just show up with a tasty meal and some smiles and fellowship for those who really need it.

    No More Gumbo For You!

  • Gumbo flavored Coffee – it’s a new fad

    8 Lounge-seekers posted to Twin Team and after a poorly disguised fake, YHC attempted to abide by the Lounge rules – sort of. A few exercises are under review by the rule committee and YHC may be in probationary status, but I stand by my interpretation of the rules. To be determined.

    Mosey to the newly very well lit bus loop cul de sac for COP, including a little counting and a little broga.

    THANG:

    Proper Dora – no, that’s not a burpee. Pax 1 has option – run the bus loop or do stationary exercise as the timer; Pax 2 complete a set of 2 merkins, 3 jump squats and 4 SSHs = 1 rep. Add up to 50 reps.

    Wall work – 10 donkey kicks, lunge to hydrant, plank, WWII, lunge back. 20 DKs, high knees to hydrant, plank, WWII, high knees back. Mix in some wall sits.

    Jacobs Ladder – run to second hoop and do 1 WWII, back – 3, and count up to 8. Each time to pass the 1st hoop do 1 merkin and 1 jump squat — again, not a burpee.

    Mosey back to the flag for 5 minutes of Mary

    Numbers, Names, COT, YHC took us out and coffeeteria

    Announcements:

    • Chili Cookoff Sunday – 1 entry spot available. See Heist or Slack
    • Thanksgiving Convergence 45MOM – 0700.
    • Thanksgiving pre-game Ultimate Frisbee at Timberwolf – 0530

    Great morning gents. Enjoyed the conversation and we got a sweat going. I will be sure to research what constitutes a burpee and report back to the group.

    Thanks for the coffee Last Call.

    No More Gumbo For You!

  • A beautiful river run and no blood coughed up

    4 guys took OTB on the road and launched from River Road Starbucks to get 10 miles through UR and down Riverside Drive. Several “cutoffs” were contemplated and Cavity Search pushed through a maybe bruised rib and managed to make it all 10 miles. Weather was perfect. Great morning.

  • Pre-game and the real deal

    12 miles was on the menu for Gumbo today. A classic -2-mile loop (including going up Twin Team at like mile 8) was posted and Rosie immediately claimed to be out of town. Hmmm?

    Draper and Cavity Search wanted 8. No worries, Big Rig to the rescue – he was up for 4 pre-game miles before work, so we launched at 0515. Thanks Big Rig.

    Re-launch (after a Gumbo pit stop) with Rosetta and Cavity Search (Draper’s tank was at zero today) and 8 fast miles ensued as Rosetta brought some good stories and the pace. 12 miles. Mission accomplished. Thanks for the company men!

    Oh, and there were walkers and coffee after. A great Sunday.

    No More Gumbo For You!