Author: Gumbo

  • Where is the Oxygen?

    A luck 13 posted to The Forge for a Thursday morning bowl of Gumbo…it was served steaming hot like this:

    Long mosey down the hill to the end of the road circle for COP, including the following (all IC):

    • DQs
    • Helicopters
    • SSHs
    • Merkins
    • LBCs
    • Freddie Mercuries

    THE THANG:

    Lighpole Alley – To borrow from the other Thursday AO south of the river, the PAX formed up at the first lightpole on the road back to the top of the hill and YHC explained that this lightpole alley consisted of 7 lightpoles finishing over at the curve in the road (and base of the mountain). Rounds were as follows:

    • Round 1: Perform 10 HRMs at Lightpole 1, run to Lightpole 7 and perform 10 more HRMs, run back to Lighpole 2 and plank for the SIX.
    • Round 2: Same sequence but with 10 WWIIs
    • Round 3: Monkey Humpers x10
    • Round 4: Alternating Shoulder Taps x10 2-count
    • Round 5: Box Cutters x10
    • Round 6: Mountain Climbers x10 2-count
    • Round 7 (no run): 7 Burpees

    Climb the Mountain

    As a PAX we climbed the mountain of the The Forge by various method – lunging, bearcrawling and running. We also stopped at each of the many lightpoles up the hill for some pain sessions, including downhill merkins, uphill WWIIs, APDs, Imperial Walkers and more. Sprint the last three lightpole lengths stopping at each for 2 burpees.

    Triple Check

    Partner 1 bearcrawls to the top of the first grassy knoll, does 3 burpees and runs back to the curb. Partner 2 is doing merkins of your choice – feel free to mix and match. Partner 3 is doing flutter kicks (or pillow fluffers…we miss you Carmen San Diego!). 3 rounds, you know the drill.

    Short slowsey back to the Flag and do you best yoga warrior pose facing the gorgeous rising sun for 1 minute.

    COT, Number-rama, Name-A-Rama and Marmaduke took us out in style.

    Announcements:

    • Next Tuesday is the Third Annual F3RVA HR Derby – don’t go to NoToll. We will meet at Huguenot Little League (behind Robious Elementary School). Bring a glove if you have one. If not, no worries. Come ready to hit some Dingers!
    • Tomorrow is Amateur Hour at RAMM Gears – bikes of any shape or size or age are welcome.
    • Saturday 0730 in DaVille No Excuse Workout — https://backblasts.f3rva.org/2019/06/01/preblast-no-excuses-workout/
    • Puppy Pile – 6/30 — Marv has the Q
    • SOJ Family Happy Hour – next Thursday 6/27 at Tavern 19 at Independence Golf Club. 6:00 p.m. They have a concert series out there so there may be a good crowd. The Hashbury Collective is playing.

    NMS:

    YHC arrived first and secured the AO and planted the flag. Doozy and DTH were close behind and DTH did his best Crocodile Dundee impression by whipping out his Forge Flag and letting Gumbo know – “that’s not a Flag….THIS IS A FLAG!”

    The rest of the PAX cruised in and stretched out to the whirring white noise of LugNut’s ride. Takes a big fan to cool all those horses down. Alas it was 0530 and time to Mosey…Phonics and Scrum must have seen the PAX heading down the hill as they caught up to us for COP.

    It was Sunny and 70s and the air was still and thick. Shirt was drenched by the end of the long mosey down the hill today.

    YHC decided to make full use of the great long hill and bring a little Timberwolf to The Forge with lightpole alley. Doozy and Phonics destroyed lightpole alley and everyone was sufficiently winded by the time we made it back up to the summit with a few pain stops along the way.

    Great partnering with Wilson, LugNut and Marmaduke on the Triple Check. And, great to meet Longpole for the first time. Next summer you summer tourists can see the rest of this massive AO.

    Great job this morning men!

    No More Gumbo For You!

  • Swirly will lead you out of the Woods

    19 runners posted to Spider Run, including many summer tourists. The clock struck 0530 and off we went with the New Market crew and others filing in the back door.

    4-mile route was out Westhampton Way and UR Drive to River Road, across the shopping center parking lot and across the bridge. Turnaround at the end of the bridge (no ramps) and retrace your steps and finish with a lap around the lake.

    5-milers – across the lake and down the trail to Campus Drive and across and up University. Left on Westham Pkwy and across River to Country Squire. Left on S. Ridge and follow along Westham Station to the bridge. Across the bridge and run the cloverleaf ramp and back to the flag via UR Drive and Westhampton Way.

    6-milers start with a loop up Gateway Rd by the b-school and down Richmond Way and then follow the 5-mile route.

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

    Announcements:

    • HDHH tomorrow 6:00 p.m. run; 6:45 fellowship at Palani Drive
    • Puppy Pile 6/30
    • Amateur Hour at RAMM Gears this Friday
    • No Excuses Workout in DaVille this Saturday 0730 – see Spit, The Carpenter or Phonics for details
    • Shakedown is bald – well done sir and well done PAX for supporting a great cause.

    NMS:

    New Market Crew (Honeymoon, Wilson, Marmaduke and Cerano), Doozy and Phonics all out on a summer tour. Honeymoon, sorry for leaving you behind at the start. Great crew this morning.

    We finally made it out of the trail on a Gumbo-led Spider Run (thanks Swirly), so maybe I’ll come up with a different route for next time. But I do love running down by the river back off of S. Ridge and Westham Station.

    A little chaos at the start but Saab and Doozy course-corrected and all was good. Great run fellas.

    No More Gumbo For You…until The Forge!

  • A Post-Father’s Day Hoedown With Summer Guests and New Guys

    11 (including 2 FNGs) started and LabRat joined LIFO to give us an even dozen for a good old sweaty hoedown. It went like this:

    Mosey a lap around the parking lot and over to what I assume is the faculty lot for COP, including the following (all IC):

    • DQs
    • Helicopters
    • SSHs
    • Copperhead Squats
    • Tempo Merkins
    • LBCs
    • Flutter Kicks

    THE THANG:

    Short Compounding 4 Corners – Staying in the faculty lot for a compounding 4 corners (waiting for LR) as follows:

    • Corner 1 = 10 merkins, run to corner 2
    • Corner 2 = 10 merkins, 20 jump squats, lunge to corner 3 (LR ARRIVED)
    • Corner 3 = 10 merkins, 20 jump squats, 30 single-count mountain climbers, run to corner 4
    • Corner 4 = 10 merkins, 20 jump squats, 30 mountain climbers, 40 APDs, lunge back to corner 1 and plank for the SIX

    Mosey over the bus loop and wall for a triple check now with a solid dozen

    Triple Check – good old fashioned triple check with Donkey Kicks, Box Cutters and a runner doing the bus loop with the last straight away backwards. Repeato x 3.

    Mosey up to the blacktop and partner up.

    Dora – Partner 1 runs to the first basketball hoop and does 2 burpees and runs back to switch. Exercises were: 100 HRMs (OUCH!), 200 Squats and 300 2-ct Freddie Mercuries.

    Double ROF – PAX in plank and first rotation was 10 merkins. Second rotation was Alternating Shoulder Taps, which turned into shoulder-tap merkins (Thanks Splinter, great idea!).

    4 Minutes of Mary: Hello Dollies, right into Rosalitas, then six inches starting iron-cross style then shifting to hands up to the sky and then straight overhead, then 10 WWIIs OYO and back to the flag…

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

    Announcements:

    • Rollercoaster and HDHH this Wednesday – 6:00 p.m. run 6:45 fellowship. Palani Drive
    • Lookout for an SOJ happy hour at Independence golf course next week.
    • Puppy Pile – 6/29 – rumor is Marv has the Q and Splinter has the backblast. Teamwork makes the dream work…or at least makes Big Data work in this case.
    • Fingers crossed and prayers for Toto’s mom who had an interview last week and is hoping for some good news this week.
    • July 4 convergence at Tredegar 0700

    NMS:

    Counting the takeover of DaVille (which I am), YHC needed a Tuckahoe Q to Q in all 4 regions…Hoedown looked ripe for the taking, and it was great.

    Great to get back over to Hoedown and to Q it. Last (and I think only) time I was here it was FREEZING cold. Today – the humidity was out in full force. Each man left signs of where they laid for box cutters and puddles where they held plank. Good work men.

    YHC had intentions of going slightly off-campus and using Lindsay hill for a round of Lindsays but LabRat called at about 0505 to let me know he would be coming in LIFO and hot and that he had an FNG coming. Truth be told, YHC was still sore from Dogpile and OTB, so keeping the moseys short and the running down was a welcome audible.

    Welcome to Shakeweight (Pete) who IS a certified personal trainer among other interesting facts (he’s an Aussie), but that is how we landed on Shakeweight. And welcome to Rolex (Shane) who met Lab Rat playing disc golf — he got his name because during the ROF YHC looked over at Shane and noticed the lovely old school shiny (read not a tech or fitness) watch on his wrist oh, and no gloves. Love that you guys posted this morning after meeting Offshore and Lab Rat, respectively, yesterday or this weekend. Way to push through this morning. Stick with and keep posting!

    And, don’t worry Kubota – I made sure to get you in the PAX list this time!

    Great morning fellas – thanks for letting me come take the lead.

    No More Gumbo For You!

  • Breakfast Club of Nine…

    Eight early-risers (well, not THAT early) departed ET’s for a couple warm-up miles on this most beautiful of mornings…#9 (Handshake) came in LIFO and caught up to the PAX.

    Spit had to cut out early to hit the links, so he parked at Dogpile and did Breakfast Club in reverse. Way to get it in.

    Kubota got a Wilson-esque headstart leaving Dogpile, but the PAX reeled him in.

    Great runs both ways.

    No More Gumbo For you…until Hoedown.

  • Almost 40 Dudes, Some Box Jumps, Some Burpees, and a LOT of Plank time…AKA, just another Saturday at Dogpile…

    38 hearty souls (including 3 FNGs) broke free from the comfort of bed this morning determined to start Father’s Day weekend off the best way we know how – at Dogpile. The menu was chock full of Gumbo – all different varieties – including:

    Mosey over to the typical COP circle, which had been freshly cut and looked beautiful but we bypassed it anyway. With the large numbers, YHC couldn’t resist COP in the amphitheater and man was it great.

    Quick disclaimer for the FNGs, then right into COP on the steps including the following (all IC):

    • DQs VERY slow for Saab, so we only had time for 5
    • Helicopters
    • SSHs – YHC thought about continuing until Emoji got the count correct, but I wanted to get to other things.
    • Imperial Walkers
    • Tempo Merkins
    • Freddie Mercuries – varying speeds from super-slow to fast back to slow
    • LBCs
    • Alternating Shoulder Taps

    THE THANG

    Amphitheater Triple Check – Groups of three perform 3 rounds of the following: PAX 1 runs the perimeter of the Amphitheater, PAX 2 does flutter kicks, PAX 3 does box jumps.

    Escape from the Amphitheater – Going up the steps, perform 2 incline merkins on each step and then box jump up to the next one. Plank-o-rama for the SIX on the putting surface otherwise known as the usual COP circle.

    Mosey to the Lawn

    Variety Show Lawn Crossing – PAX lines up on the endline and will traverse to the far endline using the various methods called for by YHC, including:

    • Bearcrawl — STOP for 10 HRMs just to get some fresh dew mixed in with the sweat.
    • Lunge
    • Backwards Lunge
    • Crab walk
    • Crawl bear
    • Duck walk
    • Bunny Hop
    • AYG – sprint to the end.

    Burpee Road (aka dodge the cars) – Heading out Sheppard St. to the end of the second median, perform 2 burpees at each lamp post on the way out and on the way back. 14 lamp posts total = 28 burpees.

    Mosey down Rugby Road to the bottom of the hill and hold six-inches for the SIX

    Golden Triangle – Backwards run up the hill to the circle, bearcrawl over to Rugby Road and run back down to the bottom of the hill.

    Backwards run up to the circle and Al Gore for the SIX, then mosey over the the putting green.

    Noah’s Arc – Plank Time – Partner up and form a line around the outer edge of the putting green facing your partner. Everyone in plank – first pair does 10 Boo-Yah Merkins then sprints around the circle to the end of the line. Next pair starts Boo-Yah Merkins as soon as first pair finishes its merkins. Continue holding plank or elbow plank or Wilson’s or Fudd’s wife (your choice) until all pairs have finished.

    Mosey back to the Amphitheater – yes, we have already been there, but what goes up MUST come down…

    Dips Down the Stairs — 2 Dips at each step down to the pit.

    Mosey to the Flag – the straight way – we have Mary to do – Rabbits on your SIX holding six-inches for the SIX…

    3 MOM, including:

    • APDs – 2 more just to finish up
    • Freddie Mercuries
    • Flutter Kicks -Mark Spitz style
    • Hello Dollies – Iron Cross style
    • American Hammers

    TIMES UP… COT, Number-Rama, Name-A-Rama and YHC took us out with a prayer.

    Announcements:

    • Shakedown is shaving his head…pay the man! It’s for a good cause.
    • Keep posting for your summer tour points.
    • HDHH – Palani Drive 1800 hours for the run – see Kubota
    • No Excuse Workout coming up – see DaVille guys (Spit, The Carpenter) for details
    • I know I’m forgetting announcements, so please add them to the comments
    • I’m missing two in the PAX list – let me know who and I’ll update the list. Sorry – the whole video didn’t come through

    NMS:

    Excellent morning gents. Thanks for posting and for giving great effort this morning men. I know that was a lot of plank time in Noah’s Arc – way to push through. Tighten up those mid-sections men.

    Tclaps to HoneyDo for getting into RVA at 1:30 in the morning and still posting. Strong effort brother.

    It was also great to have some FNGs out with us this morning – welcome, Crop Top, Hightower and Hash. Great job today. Keep posting…its worth it.

    Have a wonderful Father’s Day men. If your father is still with you, tell him you love him and spend some quality time with him. If he has passed, remember the good times you had and pay attention to the ways he has influenced your life. Enjoy your families and take this great energy and enthusiasm that F3 gives us each morning and harness it towards your family and towards being the best Father you can be.

    Honored to lead such a fine group. Thank you all!

    No More Gumbo For You!

  • SOJ Commandeers DaVille

    SOJ sent 6 of its region’s finest (and 1 honorary SOJ member for a day (DTH)) along with the Ghost Flag to commandeer Spit’s Q and takeover DaVille for a day. The journey was long and Capt. Andrew Luck would be proud of our fortitude during this campaign to takeover the North. Our offensive was met with a strong force of DaVille locals as well as some summer tourists (or guys who may have just been lost). All told, the PAX numbered 23. It went something like this:

    Announce the takeover (though nobody was surprised) and mosey over to the soggy grassy field between the schools and near the bus loop for COP, including the following (all IC except the Burpees):

    • SSHs – apologies to the DaVille crew for making you count to 30. YHC forgot about the counting limitations in DaVille.
    • DQs
    • Helicopters
    • SOJ Hillbillies – hops mandatory
    • 5 Burpees OYO
    • Alternating Shoulder Taps
    • HRMs
    • Freddie Mercuries

    THE THANG
    Wall Work – Mosey across the wet grass to the brick wall for the following:

    • 20 Donkey Kicks, bear crawl to side walk, 20 jump squats, crawl bear back to the wall, wall sit for The SIX.
    • 20 Donkey Kicks, lunge to side walk, 20 jump squats, backwards lunge to the wall, BTTW for the SIX.
    • 10 Chicken Peckers IC

    Nicole Teaser – No time for the full 20-minutes of Nicole, but the SOJ crew wanted to bring one of our favorite ladies for the Daville PAX, so we did 5 minutes of Nicole. Run a lap around the outside of the bus loop and upon return to the gas pumps perform 10 merkins, 10 2-ct ball dippers and 10 WWII situps. Repeato AMRAP.

    Nicole Encore – Nicole wasn’t satisfied with 5 minutes, so the PAX formed 2 lines for one more lap, indigenous people run style, and 1 more set of the three exercises upon return to the gas pumps.

    Plank-o-rama for the SIX and then the Q was passed to Rosie…

    Mosey over to the nearby fields (there are so many fields at DaVille it is crazy) for a COP of Rosie’s Random Access, including the following (and more) in rapid-fire succession:

    • Werkins
    • Heels to Heaven
    • Hello Dollies
    • Smurf Jacks – in honor of our hosts
    • Imperial Walkers
    • Copperhead Squats
    • Diamond Merkins
    • Peter Parkers
    • Flutter Kicks – Mark Spitz style
    • 10 Burpees OYO

    Q passed to Flatline…guess where we are going — “On the Line Boys!” for Partner Work. Partner 1 carries Partner 2 the length of the field, stopping ever 30’ish steps for 30 PLTs each. Flapjack and return doing the same until time was called and we headed for the Flags.

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

    Announcements:

    • Summer Tour is in FULL effect. Takeovers, clown cars, and Qing a new AO are all great during the summer tour.
    • Next Saturday – NO EXCUSE WORKOUT – in DaVille. See Spit or The Carpenter for details. There is also a pre-blast out there.
    • Shakedown is shaving his head. If we can get him up to $1,000 he will shave it Dr. Phil style (with the stache) and put that up as his profile pic. For $2,000 — Shakedown goes Brazilian* (*false advertising warning). Let’s help him hit his goal. https://www.stbaldricks.org/participants/mypage/1034764/2019
    • HDHH – Happy Day Hump Hour according to DTH!! coming soon. June 19 I believe at Palani Drive. See Kubota for details.

    NMS:

    What a great morning for a couple of SOJ clown cars to descend upon DaVille. Traffic was nonexistent at 0445 so the trip was swift and easy and YHC’s SSGumbo-mobile pulled into an empty DaVille parking lot and Rosie, Draper and YHC were ready to roll.

    Word got out about the takeover and it was good because the DaVillians came out in full force to defend their turf. Great turnout and great work men!

    There were a few other summer tour participants as well – with a Bleeder sighting. He went South yesterday and North today. Good to see one of the Captains is monitoring his outposts!

    Strong work by the Qs. I think we brought the pain and gave the PAX a beatdown to justify the takeover. Always great to hear the groans when the Q says “find a partner roughly your size”. And, why do guys run away from Gumbo? Not Pavarotti! Thank you sir – great partnering with you.

    Thanks to Rosie, Don Draper, Flatline, Sugar Sock, Shakedown and DTH for joining in the takeover.

    DaVille (Spit) has the Ghost Flag…can’t wait to see what you do with it.

    Have a great Tuesday men!

    No More Gumbo For You!

  • A Dozen for a Wet Tour of Batteau

    12 men strapped on their wet suits and posted to Batteau for some extra we Gumbo. The Summer Tour was in full effect. It went a little something like this:

    Mosey up the street and over to the farmer’s market area on the lookout for Sippy Cup but apparently Sippy drove to the AO and did some EC around the lake…he found us though. So did Phonics and Opus. Hold plank until everyone joins the circle and then the following exercises all IC:

    • Alternating Shoulder Taps
    • SSHs
    • DQs – faster than YHC’s normal – blame it on Q’drenaline
    • Imperial Walkers
    • Tempo Merkins
    • Flutter Kicks – with arms above head then out to the side

    THE THANG

    Market 11s

    Line up along one side of the parking lot and perform 10 merkins and 1 jump squat. Bear Crawl across to the other side, do 9 and 2, lung back, 8 and 3 and repeato until 1 and 10. Then Al Gore for the SIX.

    Lamp Post Penalties Down the Hill of Ill Repute

    Mosey to and down the Hill of Ill Repute stopping at each lamp post for 2 Burpees and an exercise. Exercises included: WWIIs, HRMs, mountain climbers and copperhead squats.

    Stairway to Heaven Triple Check

    Mosey over to the base of the stairway to heaven for a triple check. 1 team member runs the steps (carefully as a constant stream was rolling down the steps), 2nd team member is doing box cutters, and 3rd team member was planking. Repeato 3 times or until Q calls time.

    All mosey up the steps and back to the flag – stopping at the lone lamp that was on for 3 burpees – a penalty for the city wasting the energy.

    1 minute + of Freddie Mercuries at varying cadence speeds.

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

    Announcements: Nothing new – just that we have 30+ guys doing the summer tour with about half of that SOJ travelers.

    NMS:

    It is always great to get back out to Batteau. It is such and interesting and difficult AO. It provides a challenging start to the week for sure. It was great to see a bunch of guys I don’t regularly see and great to see Double Mint back out for his second post so soon. Not surprised to recognize him and great to have him in the PAX. Well done this morning.

    Thanks for putting up with the unusually long triple check. I remember doing a triple check on these steps in my second post to Batteau a LONG time ago and thinking it was awful so naturally I had to bring it back. Glad everyone managed to traverse the steps without injury.

    Thanks for posting men. Always a pleasure to lead such a fine group of men.

    No More Gumbo For You!

  • Overtime at W-Dog

    A cool dozen posted to W-Dog this morning (including one F3 traveler up from F3Highlands) for a mid-week serving of Gumbo. Today’s menu was as follows:

    Mosey to the usual circle and one lap around, then down into the Amphitheater for COP (man there is no better COP location in RVA than the Amphitheater – that got the blood pumping). COP included the following all IC:

    • SSHs
    • DQs
    • Imperial Walkers
    • Tempo Merkins
    • Freddie Mercuries
    • Flutter Kicks

    THE THANG:

    Base Work

    Spread out at the base of the Amphitheater and complete three rounds of Box Jumps and Alternating Shoulder Taps as follows:

    • 10 Box Jumps OYO and plank-o-rama for SIX, then 10 ASTs IC together.
    • 20 Box Jumps OYO and plank-o-rama for SIX, then 20 ASTs IC together.
    • 30 Box Jumps OYO and plank-o-rama for SIX, then 30 ASTs IC together.

    SLOWsey to the Rusty Cage…

    Bar Work

    Three rounds of the following: 5 Burp-Ups in the Rust Cage and 10 Jerkins

    Al Gore for SIX, then Helicopters and Arm Circles to stretch it out.

    Mosey down the trail to the base of the Pipeloop

    PIPE Work

    Triple Check on the Pipeloop, including:

    1. Slow Deep Squats
    2. Box Cutters
    3. Run Pipeloop

    Repeato x 3

    Plank-o-rama for SIX

    Bridge Work

    Mosey down the road past Love Hill (which was the plan) up to the parking lot near the bridge. Audible was to run the bridge with the Rabbits getting across the river and doing 10 merkins then turning back and heading for the Flag. Rest of the PAX does 10 merkins and turns around when past by the lead Rabbit. AUDIBLE half-way across…POOR clock-management by the Q.

    COT, Number-Rama, Name-a-Rama and YHC took us out with quick thanks for another beautiful morning in the Gloom.

    Announcements:

    • Summer Tour is in full effect. Get out there and check out other AOs and meet new guys. Grab the Q somewhere new while you are at it!
    • Next HDHH/Roller Coaster run is going to be Wednesday, June 19th at 6pm. Palani Drive rear parking lot. Run hills at 6pm. HDHH at 6:45pm. Great chance to check off two Summer Tour items, albeit, one is extra credit(HDHH). ***NOTE THE TIME CHANGE***
    • HR Derby – June 25 at Huguenot Little League (behind Robious Elementary School). Gumbo has the Q. Bring a glove if you want to Rob a HR like EF Hutton! Don’t go to NoToll unless you and Oyster want some alone time on those plush fields.

    NMS:

    Always great to have an F3 Tourist in town. Thanks for posting Dutch Boy. I hope you got your money’s worth this morning.

    It is always a pleasure to Q at this AO whether for W-Dog or Dogpile. So hard to fit everything you want to do into 45 minutes and the Q failed today. Sorry fellas – I owe you a few minutes.

    Great morning for the pipeloop. that and the Amphitheater are two of the best features we have in F3RVA, in my humble opinion. Thanks for bringing the energy and pushing throughout this morning. Great partnering with Swirly and Sippy on the Triple Check – you two are beasts!

    Have a great Hump Day men!

    No More Gumbo For You!

  • Doozy Conquers The Curb

    2 River Run regulars posted on this most excellent morning for running. Others were likely out traveling for the Summer Tour. No Q, No Worries. Doozy decided to face his foe and conquer the curb that took him out a few months ago. So, around by the high school and then west on Robious towards 288 and “the bridge” we went. This time we ran past the bridge and the end of the sidewalk almost all the way to 288 for 2.5 out and 2.5 back.

    Great pace, great weather, great conversation and fellowship. Thanks Doozy!

    No More Gumbo For You…’til W-DOG

  • 13 Trips around the Sun (or the field)…

    YHC and 13 (so appropriate) other Warriors of the Gloom posted to NoToll for some post-Memorial Day pain and sweat. Bullseye even got in some EC – well done, sir.

    Mosey to the back parking lot for COP, all IC x13, including:

    • SSHs
    • DQs
    • Helicopters
    • Imperial Walkers
    • Merkins
    • Freddie Mercuries
    • Flutter Kicks

    THE THANG:

    Mosey to the pavilion for 13 trips around the Sun in honor of YHC’s son’s 13th birthday yesterday. This was much like 11s but adding up to 13 and with a lap around the field in between sets and 1 extra lap at the end for a total of 13 laps. Exercises were incline merkins and box jumps (or step ups). Start with a lap, then 12 incline merkins and 1 box jump, then a lap and 11-2, 10-3…and so on. The rabbits did Al Gore and LBCs waiting for the six, then the entire PAX ran the last lap with the Six.

    Mosey back to the basketball courts for 5 MOM, including:

    • APDs
    • Hello Dollies
    • Rosalitas
    • Superman

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

    Announcements:

    • Summer Tour is off and running.
    • Puppy Pile is this Saturday at 0700 (right after Dogpile)

    NMS:

    Thanks for coming out this morning and following YHC’s plan to honor my oldest with a run-heavy workout. By my FitBit, we covered a little over 3 miles!

    It is still hard to believe my son is 13 – where did the time go? I’m very proud of the young man that he is and the big dreams he has for himself.

    My middle daughter turns 11 in two weeks. I’m just saying…

    Tobit absolutely crushed the workout, with Doozy hot on his tail. Many thanks to Ollie for being my pacecar – strong work man. Also, great to have TuPop back out.

    Great effort by all and sorry…no audibles today!

    No More Gumbo For You!