Author: Gumbo

  • Gumbo’s Back on the Menu with two Tributes as side dishes

    Twenty men and 1 faithful companion total out at SOT this morning. 15 started their day with a warm bowl of fermented Gumbo. 5 took to the roads around SOT to continue race training. Well done all!

    For the Bootcamper 15, it went something like this:

    COT – Mosey down to the field and spot the PoPo parked in the lot down there when he/she shined the spotlight on the PAX and then left the scene. At the field, Van Halen tunes were started and COT went as follows:

    • SSHs IC x10
    • Imperial Walkers IC x10
    • Don Qs SLOW IC x10
    • Helicopters IC x10
    • Merkins IC x10
    • LBCs IC x20
    • Freddie Mercuries IC x10

    SHOWTIME

    Tribute to Van Halen with a JUMP-starter. Plank position, perform the up movement of the burpee with a jump every time you hear the word “Jump” then back down into plank. No biggie, just a 4-minute plank with about 30 “jumps”. That will get the blood flowing and wake the muscles up. May see that again on the circuit.

    S-T-A-C-H-E Time. Line up on the field end line for the following:

    • S – SSHs x84 OYO, run length of the field and back, Al Gore for SIX;
    • T – “Taps” Alternating Shoulder Taps IC x42, run, plank for SIX;
    • A – APDs IC x42, run, Al Gore;
    • C – Carolina Dry Docks x84 OYO, run, plank;
    • H – “Humpers” Monkey Humpers x84 OYO, run, Al Gore;
    • E – Eighty Four Seconds of PLANK (feel the burn);

    Mosey 1 lap around the track with the tunes in tow to shake out the muscles

    Triple Check Time at the bathroom building. 1 team member runs up the hill and back; 1 does Chicken-peckers, 1 does WWIIs. Three rotations, you know the drill.

    Lunges in place for the SIX.

    BTTF and plank for SIX and for the bell.

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

    Announcements:

    • DTH says shirts should be delivered in the next week or two.
    • Shoe collection. SOJ is ahead now – let’s keep it that way! Men’s shoes and kids shoes. All kinds welcome. Bring them out to AOs throughout the month.
    • Boberry has the Q for third F on Zoom – Tuesday at 7pm

    NMS:

    Great to get back in the Q saddle. And, amazing to have such a great PAX there this morning. The “84” reps in the STACHE workout was a tribute to YHC’s mom, who would have been 84 today!

    Oh, and did I mention that the STACHE BROS won the cornhole tournament on Saturday. Ok, I promise, last time I’ll bring that up…today.

    Strong work by all. Beautiful morning for it. Keep getting stronger men. Keep working hard. Be the best you can be all day, every day.

    No More Gumbo For You!

  • 4th Annual HR Derby – There are no Big Al’s in our midst…

    but we do have Boberry Doublemint Snuff – the latest IPA flavor according to today’s PAX.

    I’ll save those of you in a hurry a lot of time — today’s HR Derby turned out like the last 4 – few HRs and LOTS of Burpees. Stop here if you don’t want to read the carnage.

    18 men stepped to the plate for 3 swings that resulted in exactly ZERO HRs and exactly 90 Burpees in approximately 25 minutes.

    It was so bad that we went Snake Draft and ran through the order in reverse with 2 swings each just so we could finally see a ball fly over the fence (other than the one I threw over the fence). LongPole was the first guy to break the seal and launch one out. Followed by Flatline and UpChuck.

    Not everyone was able to stick around for their second at bat, but roughly 90 swings produced THREE HRs. That’s it, I’m ordering a round of steroids for the entire PAX and I’m putting the balls in a humidor until next year. Next year, the HRs will be flying – you watch.

    Oh yeah, we started with some warmups – DQs, Helicopters, Jazzercisers, SSHs, Imperial Walkers, LBCs, Flutter Kicks and some high knees, butt-kickers, Karaoke’s and base-stealing sprints. PAX looked great during those. The carnage started when the pitches started.

    COT, Number-rama, Name-a-rama and YHC took us out.

    Announcements:

    • Puppy Pile at NoToll 0700 next Sunday (7/12)

    Great to be back out there. See ya next year!

    No More Gumbo For You.

  • River Run Mash-up

    10 PAX (and 1 4-legged mile-slayer (Annie)) posted to log some miles and kickoff this unusual work week in the most normal way we know how – River Run. YHC was thrilled to see 9 other PAX to share some miles and fellowship with – and I almost lost them during the route instructions.

    YHC mashed up a couple traditional routes (the OG Tarrington Route, the Powderham loop and the Brigstock Out and Back) to make a new big loop that touched all 3 areas. Apologies for several turns, gents. It went like this:

    • Left out of BWES toward the River then a Right into Tarrington;
    • Left at roundabout on Welby and immediate Right on Sherfield;
    • RIGHT on Ashwell Drive and head uphill to Robious;
    • Left and across Robious to Ellesmere and into Powderham;
    • Left at first intersection onto Drakewood;
    • Follow Drakewood around the half-moon circle back to Ellesmere (it changes to Bosham and then to Glendower in the process);
    • Left on Ellesmere and take it to the end where it Ts into E. Brigstock;
    • Right E. Brigstock to Twin Team;
    • Left on Twin Team and BTTF – either directly or around the school or wherever the hell Rosie went…

    COT (distantly), Number-rama, Name-a-Rama and YHC took us out.

    Prayers for Doublemint and his family. His father passed away Saturday while in hospice care.

    Prayers also for those we know and love who are dealing with hardships or uncertainty in the face of the Coronavirus. Prayers also for all of our healthcare workers, especially hospital and ER workers who don’t get to work from home.

    Let’s help each other get through this. Let’s support our local businesses with carryout orders or gift cards. Let’s support those less fortunate than us in any way we can. And, let’s take this seriously and make smart decisions to help stem the tide.

    Have a great day men!

    No More Gumbo For You!

  • APB out for Roper’s Shoes…

    17 PAX (almost 18) posted for a Tuesday morning helping of Gumbo, it was served up with constant motion like this:

    First at 0517, Mr. Roper’s 4Runner pulls in next to the SS Gumbo and the window rolls down. Roper has a wry smile on his face and says “I forgot my shoes…well, see ya later Roper.” The morning shoe routine finally bit Roper in the arse. It would have been great to see Roper workout in his crocks, but instead, off he went. Hope the day turns around for you, Mr. Roper!

    0524 and only 4 cars in the lot, then the calvary came rolling in, including Ollivander coming in DK-hot and nearly ending Bone Thugs’ day before it got started…disaster averted, all is ok, let’s mosey.

    Off to the backlot for COP (and to be joined by a couple LIFO’s – Fresh Prince and maybe Snuff or Chaplin? – it was dark), that included:

    • Jazzercisers x10
    • DQs x10
    • Helicopters x10 — yes, Gumbo’s back was tight this morning
    • SSHs x20
    • Merkins x10
    • LBCs x 20
    • Warmups: form 5 single-file lines at the far end of the parking lot and traverse the parking lot as follows:
      • Round 1 = High Knees, plank for six, High Knees back, plank
      • Round 2 = Karaoke, plank, Karaoke, plank
      • Round 3 = Sprint, plank, Sprint, plank

    THANG:

    Proper Dora – Mosey over to pavilion and partner up. Together complete 50 proper dora sets of 1 WWII, 2 Squats and 3 Merkins. While one partner exercises, the other runs across the field and back.

    Plank-o-rama for the SIX

    Circuit Trio

    Round 1 = 10 Box Jumps, 10 WWIIs, 10 SSHs – plank for six

    Round 2 = 15 of each then plank for six

    Mosey back to bball courts

    Variety Suicides with Exercises and Mary

    Round 1 = normal suicides with 1 burpee at each stop

    Flutter Kicks

    Round 2 = backward suicides with 2 jump-shot squats at each stop

    Hello Dollies and Rosalitas

    Round 3 = half=suicide (only to the foul line and back, then to half-court and back) bear crawl and 5 merkins at each stop

    Freddie Mercuries for SIX

    Round 4 = Lung suicides with 5 SSHs at each stop

    BTTF for COT, Number-rama, Name-a-rama and YHC took us out.

    Announcements:

    • HDHH, March 18 at ET’s – see preblast Oyster put up
    • Doozy has Q at NoToll next Tuesday (St. Patty’s day). He’s got big plans. Come see POG dressed like a leprechaun
    • Bone Thugs running 5K April 24 – keep pushing bro
    • Golf Tourney (May 15) to support Galactosemia Foundation – www.forethecause.org. Sign up, get on a team. Support Nancy and Wilson.
    • Prayers for Marmaduke’s mom – surgery tomorrow

    NMS:

    Great work today men. No real plan (as you could probably tell). Just wanted to keep things moving the entire time. For future reference – need a longer run to really get some of those Proper Dora sets done. But it worked out. Great partnering with POG on those.

    Gorgeous morning for a workout. Way to show up and get better guys. Great to see Bone Thugs posting and pushing it. Can’t wait to see him kill that 5K. Also, great seeing guys becoming new regulars like Snuff and Rosetta. EH and bring guys out as the weather gets better and before the heat shows up.

    Thanks for letting me lead. Hope that had enough spice for you Boberry!

    No More Gumbo For You!

  • Tailwind = Good; Headwind = Bad

    7 men needed a few appetizer and dessert miles today. The tailwinds on the way to Dogpile were great. The reverse not so much. Great job guys.

  • 48 Months, 1461 Days – all 1 day at a Time

    28 gloom warriors fought the blustery winds and dominated Dogpile this morning. Gumbo had been missing from the Dogpile menu for quite some time, but it came back with a vengeance today. Today’s flavor was:

    Mosey around the normal COP circle and down into the amphitheater for COP, including:

    • SSHs x48 (one for each month Gumbo has been with F3)
    • DQs x14
    • LBCx x61 – 1461 days with F3
    • 1 Burpee OYO – 1 day at a time baby
    • Jazzercisers x10
    • Tempo Merkins x10
    • Hold Plank, down to Elbow Plank, then Alternating Shoulder Taps x10
    • Freddie Mercuries x10

    Meal Time (The THANG)…

    Step Aerobics –

    • On the way up 4 box jumps on each step
    • Coming down 4 Derkins on each step
    • Plank-o-rama for the SIX

    Rosie’s Rapid Fire Rando-rama

    Mosey behind the amphitheater to the fire hydrant area for some Rosie’s Rapid Fire Rando-rama exercises, all IC x10 and fast pace, including:

    • Hello Dollies
    • Rosalitas
    • Flutter Kicks
    • APDs
    • American Hammers

    Triple Check #1

    PAX 1 – run from fire hydrant to the rusty cage and do Burp-Ups (3 first round, 2 second round and 1 third round)

    PAX 2 – jump squats

    PAX 3 – box cutters

    Triple Check #2

    Mosey down to the pipe loop for the next triple check. Hold six inches, then 90 degrees, then 45 degrees for the SIX. Triple Check was:

    PAX 1 – run pipe loop

    PAX 2 – mountain climbers

    PAX 3 – Freddie mercuries

    Mosey BTTF via Love Hill

    COT, Number-Rama, Name-A-Rama and YHC took us out.

    Announcements:

    • HDHH March 18 with rollercoaster run launching from ETs and returning for beers. See Oyster for details
    • Bone Thugs is going to do his first 5K the last week of April – way to go BT. We are hear to help and support you along the way. Keep showing up and getting 1 step better every day.
    • Hitchhiker completed his 100-day workout challenge. Congrats Bro! He is 25 lbs lighter, has a six pack and reports that his M is pleased!
    • Let’s keep our brother DTH and his family in our thoughts and prayers while he is on his mission trip.
    • Let’s keep Doublemint’s father and family in our prayers as his father has entered Hospice care.
    • Let’s keep Upchuck’s mother and MIL in our thoughts along with any others who have compromised or weakened immune systems during this COVID-19 scare. Be safe. Be Smart. Wash hands.

    NMS:

    It has been a minute or two since Gumbo attended Dogpile, much less took the Q and served up some spicy goodness. It was great to be back. Everyone pushed hard today. That wind was no joke, but we got our miles in and even put in a few minutes of EC (my bad).

    Well done guys. Thanks for letting me lead.

    No More Gumbo For You!

  • I came, I saw no one, I ran anyway

    It was a single serving of Gumbo at RiverRun this morning. A beautiful morning for a run. YHC avoided as many hills as possible and logged 5 miles – all while thinking “did I miss a memo about a President’s Day convergence??”

    See you fellas at No Toll tomorrow…I hope.

    No More Gumbo for Me

  • The Bush is Deep; Watch your Step

    8 PAX and 3 dogs started their work-week off with some miles through Tarrington, up the glorious Ashwell hill and through the BUSH and down TwinTeam. It was another glorious morning for a run.

    Rosie was possessed this morning and left the pack before the end of the first mile. He took and extended detour into Powderham and then caught up to YHC, Honeymoon and P.O.G. for the finish down Twin Team and around the high school. Way to work, Rosie.

    Honeymoon (and Annie), P.O.G. and YHC had a strong pace going, including up the long hill – not the nice Monday Mosey as would have been nice after yesterday’s 8-miler. Annie was having none of that. Way to put in the work fellas.

    Limehouse logged an extra mile or so with a run to the AO and he and Doublemint cruised into the finish looking strong.

    Great to see Wedding Singer out logging some miles. And, OC (and his two dogs) did their thing. Way to get out and work through that plantar faciitis, OC.

    Great morning guys. Thanks for Posting.

    COT, Number-rama, Name-a-Rama and YHC took us out.

    Announcements:

    • Poker at OC’s house 2/22 – see him or the pre-blast for details
    • Lots of guys working through nagging injuries. Good reminder from OC to get a stretch in ever now and again and remember to recuperate and take care of the body!

    No More Gumbo For You!

  • A fantastic moon this morning OTB

    8 men and 2 dogs posted in total for a variety of routes.

    1 man (‘Duke) launched early and went 7+ to Timberwolf and back.

    1 man (Aisle 5 (aka Dark Walker)) walked solo and returned unharmed.

    1 man (Oyster) forgot that us boys SOJ have to get up early to feed the chickens and get our days started and arrived at 0655 to find Marmaduke finishing up (nope, not getting extra credit….DAMN!) and set off to get his miles in and check off OTB for the Winter Tour.

    The last 5 men and 2 dogs (Offshore and Sally, Honeymoon and Annie, P.O.G., Rosie and Gumbo) launched on time (ok, 1 minute late so Offshore could latch the leash on Sally) and conquered 8 miles with a beautiful moon lighting our way until the sun rose and illuminated Salisbury Lake on our return.

    Great morning men. Thanks for posting.

    No More Gumbo For You

  • Nicole was looking for Rosie. She got 17 wannabes instead…

    It was Spring-like morning at NoToll – we even got a few sprinkles – and 17 men posted for a warm bowl of Gumbo. It was served as follows:

    Mosey to the back lot for COP, all IC, including:

    • DQs
    • Helicopters
    • EFH’s Jazzercisers
    • SSHs
    • Imperial Walkers
    • Freddie Mercuries
    • HRMs
    • Alternating Shoulder Taps

    Mosey to the Pavilion for the THANG:

    Nicole – a modified version of my first workout when Rosie introduced Nicole. Set the timer for 20 minutes and the charge was to complete as many laps around the soccer field as possible in 20 minutes. Each time you pass the Pavilion, stop and do 10 Derkins, 10 Jump Squats and 10 2-ct Flutter Kicks…GO

    Plank-o-rama after time was called as we collected the SIX, then a little rando-rama (another Rosie favorite) COP, including:

    • LBCs
    • Hello Dollies with hands up
    • Rosalitas with hands up

    Variety Mosey – forward, side shuffle, backwards and forwards again…to the bathrooms

    Lazy Triple Check – Pax 1 BTTW; Pax 2 No cheat merkins (HRM with Shoulder taps at the top); Pax 3 (the Timer) does 15 pole smokers…swap and repeat 3 times.

    Ring of Fire by the cars – PAX on their Six holding six inches. Candle was lit at both ends and when it was your turn – do 10 2-ct flutter kicks then 10 merkins then hold Al Gore. Next man starts flutters when you get to merkins.

    Finally, 3 Burpees OYO to finish.

    COT, Number-rama, Name-a-rama, Announcements and Prayer Requests and YHC took us out.

    NMS:

    YHC has been missing the ladies of NoToll and wanted some movement this morning, so Nicole was on order. Guys were flying. I’m pretty sure Fresh Prince lapped me on the second lap. But, Tobit was hot on his heels and keeping him pushing – with Doozy close behind him. Well done men. Way to push.

    What genius thought of going from BTTW to No Cheat Merkins? My shoulders were spent after round 1. Maybe I was just preparing us for another Lady of NoToll to make an appearance soon…who knows?

    Great effort today guys. No frills. Nothing fancy. But, strong work.

    No special announcements today, but several prayer requests, including Nancy Lopez with his father passing, Doozy’s Mother-in-Law (I believe) and Fresh Prince’s wife’s grandfather (I believe). I hope I got those last two right – my recording stopped. Also, a couple kids – one on Bullseye’s basketball team and one daughter of a friend of mine – are having some health issues – yet to be diagnosed. Let’s lift all these folks and their families up in our prayers and provide them support as we can. Same for all those unspoken prayer requests out there!

    Be great and be positive fellas!

    No More Gumbo For You!