Author: Gumbo

  • 8 strong for some Front of School Fun

    8 blurry-eyed gloom warriors awoke and escaped the fartsack – some by choice; others by habit and contrary to plans. 0530, eyes were cleared and it was time to work…

    Mosey around to front parking lot for COP, including DQs, Helicopters, Arm Circles, SSHs, and Imperial Walkers all IC.

    THE THANG:

    4 Corners – Brocode and Compounding Style

    Mosey over to the cones for 4 corners around the outside of the parking lot. Rabbits were to plank for Six in each corner and start exercises all together. Exercises were:

    • Corner 1 – 10 merkins
    • Corner 2 – 10 merkins + 20 jump squats
    • Corner 3 – 10 merkins + 20 jump squats + 30 2-ct mountain climbers
    • Corner 4 – 10 merkins + 20 jump squats + 30 2-ct mountain climbers + 40 squats

    Plank-o-rama back in Corner 1

    Short-Wall Fun (or McRib’s Noisy Picnic Table)

    Mosey short way over to the picnic table patio area and use the “short” brick wall (or picnic tables…you v you) for the some fun:

    • 20 Box Jumps on the wall + 10 incline merkins
    • 15 Box Jumps + 15 incline merkins
    • 10 Box Jumps + 20 incline merkins

    Quad Check

    Break into 2 groups of 4 for the a Quad Check consisting of:

    • Wall Sit
    • BTTW
    • Box Cutters
    • Run the straight away to the cones and back

    Repeato x 4

    More Fun with the Short Wall

    Back on the short wall for 15 slow count Derkins

    Mosey back to the Flag for 4 Minutes of Mary, including:

    • Frozen semi-Vups — feet at six inches and raise shoulders and reach for your toes – holding for a 10-count. Repeato x 5
    • Rosalitas x20
    • Hello Dolly x20
    • APDs x 15

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

    Announcements:

    • Memorial Day Convergence – Monday 0700 – meet in Tredegar parking lot
    • Puppy Pile 0700 (right after Dogpile) on 6/1
    • Summer Tour starts up this weekend. Get your clown cars and passports and make some trips to new AOs
    • Puppies and T-Shirts from OC at Twin Team tomorrow – don’t miss out. He’s sure to deliver this time!

    NMS:

    More than 1 PAX member admitted to possibly not planning on posting this morning, but darn that internal body clock going off at 0430 – “well, since I’m up…” Great also to see Bobber and McRib both back out for the second day in a row. Mouse Trap continues to cross county lines and trek in from Powhatan…respect brother!

    YHC had several different ideas in his head for this morning, but in the end decided to stick to the front of the school and pound the legs and shoulders a bit with various squats, jumps, merkins and wall work. McRib accurately pointed out that we could have had a good 4 on 4 match-up of Hair vs No Hair, but alas no ball of frisbee was available. Next time!

    Thanks for getting up and coming out guys. It’s way more fun (and I push way harder) with you guys out there.

    See you in the Gloom!

    No More Gumbo For You!

  • Humidity in full force for OTB

    5 men ready to sweat posted to OTB this morning. 2 put in a solid hour run/walk. 3 set off for an out and back to Timberwolf – with a lap around the school and track it was 6 miles on the nose.

    Great company and a great start to the day. Thanks fellas.

    No More Gumbo For You

  • Congrats to the 1-9!

    18 men with their college years in the rear view mirror (some farther than others) posted to THE FORGE on this beautiful Thursday morning for a serving of Gumbo. The menu was as follows:

    Mosey down the large hill to the cul-de-sac for COP, including some Variety Mosey between various lightpoles (including high knees (I SAID HIGH KNEES OLLIE!), butt-kickers, backwards running and side-shuffles).

    COP in the Circle all IC x19 (except 1 brain fart but the PAX got a Burpee to subtract that one — yes, Rosie, that works), including:

    • SSHs
    • DQs (19 slow DQs is a lot)
    • Imperial Walkers
    • LBCs
    • Flutter Kicks
    • Merkins (just a “Down” 1-count)

    THE THANG:

    Love Hill – Mosey back to the bottom of the straight away of the hill for FORGE’s Love Hill. Partner up and make our way back up to the Flag. Partner 1 runs up and back while Partner 2 starts climbing by exercise. Flapjack and repeat until reaching the Flag. Exercises were Lunges, then polar bears, then broad-jump burpees…repeat and recycle until getting to the top.

    Mosey around the front of the school over to the courtyard and steps. Plank-o-rama for the Six.

    Triple Check on the Steps – Groups of 3. 1 man does merkins, 1 man does flutter kicks, 3rd man box-jumps up the steps and does 2 burpees at the top. Repeato x 3.

    Wall Work – Line up on the large retaining wall, perform 20 Donkey Kicks. Run across courtyard to brick wall for 10 Chicken Peckers. Repeato x2. Plank in the middle for the Six.

    Mosey back around front of the school and circle up in the bus loop for Mary, including:

    • hold six inches
    • Hello Dollies x19
    • Rosalitas x19
    • Freddie Mercuries x19 (variety cadence – SLOOOW to FAST)
    • American Hammers x19
    • Alternating Shoulder Taps x19

    AYG (All You Got) Sprint back to the Flag.

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

    Announcements/Prayers:

    • Early Risers this Saturday – launches from Dogpile parking area at 0400 (yep, that’s right) and will hit the trails and link up with Breakfast Club. See Vinny if you’re crazy enough.
    • Summer Tour sign-up sheet is up.
      https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/edit#gid=1083932325
    • Scrum VQ next week at the FORGE
    • Continued prayers for Swirly and his M and family
    • Prayers for the Sexton-Ruis family (old neighbors of Handshake). The Wife/Mother recently lost her battle with brain cancer at the WAY-too-young age of 27. We say it often these days, but each day is precious men!
    • Puppy Pile on 6/1 at 0700

    NMS:

    Today was graduation at VMI and YHC’s nephew (F3RVA – Shawshank) graduated. “4 and out the door” baby! Bleeder’s neice (I think?) was also among the graduating cadets. It was great to get back to Mother I and support my sister and my nephew today. In honor of Shawshank and all those in the Class of 2019, our counts today were all 19 (well, except the 1…oops).

    WOW, did the memories and feelings come rushing back. There is something special about the Institute (cue TYA comment…). It was a great day!

    Thanks to everyone who posted in the Gloom this morning at The Forge. It was great effort and great encouragement. No man was left behind this morning and no man was left where he started. We did some hard work and get a sweat going. Well done men.

    A Kotters to McRib. Thanks for posting! Posh – I hope the quad or hammy is ok brother. Don Draper – Way to fly on the AYG sprint – I see you working. Fiona – great to see you back out after your first post on Tuesday — I hope we have hooked you.

    Great job everyone!

    No More Gumbo For You!

  • Screw This, Let’s Play Some Swirly Ball…

    14 gloom veterans posted to see if the Rivah Crossing Guard would allow this week’s SOJ-Q to cross enemy lines and lead a workout. Thankfully, the crossing guard was kind and YHC made it this morning. This is what ensued:

    Mosey toward the courts and around the gravel track one lap to loosen up, then COP, including the following (all IC):

    • DQs (Saab-approved speed)
    • Helicopters (oh-baby, Saab was in heaven so far)
    • SSHs
    • No-Cheat Merkins (a DTH favorite) – 8-count exercise consisting of HRMs with Alternating Shoulder Taps at the top. No cheating on these bad boys. AND – despite the PAX’s reluctance, YHC thinks the 8-count worked out just fine.
    • Mountain Climbers
    • LBCs
    • Arm Circles

    THE THANG

    Nobody Puts Dora in a Box

    Partner 1 makes his way around the box drawn on the blacktop alternating between bear crawls and running each length. Partner 2 begins exercises. Flapjack and repeato until all exercises are complete. Exercises included: 100 merkins, 200 box cutters and 300 squats.

    Where did the Q go? Did duty call?

    Flatline lead the PAX in some plank-o-rama while YHC disappeared for a minute and returned with a football in hand…to the field!

    Swirly Ball

    Partners from Dora are on opposite teams. The Q’s team is skins and the rules are – play like Ultimate Frisbee only 2 (or 3?) steps allowed with the ball then you have to throw it. Any drop = turnover (except on kickoffs). When the ball hits the ground EVERYONE has to do a burpee. When a team scores a touchdown, that team chooses an exercise and a rep # – defense has to do double. Game On!

    Whistle blows…back to the Flag.

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

    Announcements/Prayer Requests:

    • Field Day – Saturday — see your region captain (Gumbo, Vinny, Kubota, Spit) for uniforms. Show up at least 5 minutes early and be prepared to go a few minutes past 7.
    • Orange Crush VQ at Twin Team tomorrow — bouncy house was promised. Hope he confirmed the weight limit!
    • Prayers up for a friend/co-worker of Flatline whose son in the Navy was found dead in barracks. Awful news. Treasure each day and each encounter with loved ones.

    NMS:

    YHC had several things planned for today, including some other field work like Red Barchetta or Gunners (look it up — a few rounds of that with the right number of reps and it sounded like some pain), but half-way through the Dora, YHC had enough of the bear crawl and the reps and remembered the football in the back of his car. 14 PAX, 7v7, Get in the competition spirit before field day…PERFECT.

    Note to self…get off the tracks when the Bodos Train is coming…Choo Choo! Yikes. Unfortunately, YHC’s back hair got got up in some of the tall grass and brought YHC to an abrupt halt on a go route (beautiful throw Swirly). Well, trains don’t stop on a dime, especially with a full head of steam. Ouch.

    Some great flashbacks to glory days out there. Great throws, great catches. Some good old fashioned fun and competition. It was a blast fellas. Thanks for playing along!

    No More Gumbo For You!

  • Ball on a Chain…

    9 men rolled in to BWES to start their work-week with some RiverRun miles. YHC grabbed the Q late last night and had a little something different planned today…a little ball on a chain.

    The “Chain” for today was the nearly 1-mile trek from BWES up Twin Team Hill (pause for groans…) and into Powderham.

    The “Ball” was a 1-mile loop around Drakewood, Glendower, Ellesmere, Drakewood.

    The challenge – complete the “Ball” as many times as you can and then return to the flag down the “Chain”.

    Rosie and Tobit completed 4 loops for 6+ miles. Well done men.

    Doozy, OC and YHC completed 3 loops.

    Bullseye, DK, Slumlord and LugNut apparently like bigger balls and completed the full 1.5-mile Glendower, Bosham, Drakewood loop the first go-round and then added a second smaller loop. Way to push it fellas…even if inadvertently.

    The flat loop gave the opportunity to push the pace a bit today – after catching your breath from climbing Twin Team of course. Thanks to OC for helping me push the pace for 8-minute miles around the loop.

    I was smoked! Great work all.

    No More Gumbo For You!

  • Well at least he didn’t sleep in…he got Red Barchetta’d instead

    10 SOJ all-stars posted to Timberwolf all looking to impress the Field Day captain with their efforts and secure their spot on the tug-o-war line. One even middle-fingered our fine brothers from across the river and left them Q-less (and possibly clueless) for the gloom. He regretted that for many reasons. If only he did it intentionally! Regardless, here is what Timberwolf had in store this morning…

    Mosey down to the field for part two of Gumbo’s SOJ field comparison tour…better than SOT but Timberwolf still doesn’t hold a candle to NoToll…nonetheless, COP must go on. It included:

    • SSHs
    • DQs
    • Helicopters
    • Hillbillies
    • HRMs
    • LBCs
    • Flutter Kicks

    THE THANG:

    Red Barchetta

    Line up on the end line for the following:

    • Run 100 yards, do 100 SSHs, run back to the end line and plank for the six.
    • Run 75 yards, do 75 single-count mountain climbers, run back, plank.
    • Run 50 yards (or half-way as Lug pointed out), do 50 LBCs, run back, plank.
    • Run 25 yards, do 25 GOOD merkins, run back, plank.
    • Run 10 yards AYG (15 for YHC, its hard to stop once I get up to top speed), 10 burpees, run back, plank

    Palate Cleanser — Partner up for 25 PLTs x 3.

    Dora

    Partner 1 makes his way around the concrete square behind the endzone as follows – bearcrawl side 1, run side 2, bearcrawl side 3, run side 4. Partner 2 begins exercises. Switch and repeat until you complete as a team 100 squats, 200 single-count Freddie Mercuries and 300 (audibled to 200) single-count lunges.

    Palate Cleanser #2 – 25 APDs IC

    Burpee Battalion Run

    Akin to a Native American Run around the track. Keeping a slow pace, last man drops to do 3 burpees then runs to the front of the line. As he passes the last man in line that man drops to start his burpees. 1 lap around everyone got their turn at some burpees. Look out for Nancy Lopez on your left!

    Continue the mosey back up to the parking lot

    ROF x2

    • Round 1 – plank position – 10 Alternating Shoulder Taps when it is your turn.
    • Round 2 – still in plank – 10 plank jacks when it is your turn.

    3 MOM –

    • Hello Dollies x20 IC
    • Rosalitas x20 IC
    • American Hammers x20 IC – bell has rung!

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

    Announcements:

    • Field Day at Dogpile next weekend, May 11 – align with your nano region and get ready to battle.
    • Shakedown is shaving his head again for charity (St. Baldrics). Let’s support our brother for a great cause!
    • Apparently there is a Masters Class and a Remedial Class this Saturday at Dogpile. Rosie will be ramping up the pace in the Masters Division while Marmaduke will take his lumps and dish out some pain in the Remedial Division. No doubt both will bring the pain.

    NMS:

    YHC rolled in to Timberwolf right behind Nancy Lopez’s clown car at 0520 and we found LugNut’s ride empty. Way to get in some extra credit Lug – you’re looking strong brother! The rest of PAX was not far behind with Recall rolling in with the van — that thing could make one hell of a clown car. Just sayin! It was great to see Aisle 5 and Cerano this morning.

    Gumbo’s 2-day field comparison turn out as expected. NoToll fields are supreme. But, Timberwolf’s fields held strong today.

    Some good running and my abs are feeling it too. Great work this morning men. Way to push hard for 45 minutes.

    Fast forward to 0753 when YHC gets a text from Marmaduke who had received several texts confirming that he is still alive because as it turns out, he had the Q at 45MOM this morning…BRAIN FART! I see from BB that our brothers to the NORTH, you know on the other side of the RIVAH, put out a search party but when the big dog didn’t come running, they when to plan bit and passed a potato around a bit. Well done boys! Marmaduke – at least its one step above Wilson’s sleeping in and leaving me solo at OLD DARK SOT that one time….#nevergonnaletthatgo!

    Great fun men and great work!

    No More Gumbo For You!

  • These fields aren’t like NoToll fields…

    5 SOJers started their hump day with some action. The flag was planted and off we went with a slowsy lap around the parking lot in case Mr. Roper or any other LIFOs were coming…none…so we headed down to the field for COP.

    COP included DQs, Helicpoters, SSHs, Imperial Walkers, Copperhead Squats, Alternating Shoulder Taps and LBCs – All IC.

    THE THANG

    Long Distance Lindsays

    Line up on the end-line and do 30 merkins and 10 Jump Squats, then run the length of the football field. At the other end do 25 and 15 and so on down to 10-30.

    Recovery Lap up the stairs across behind the bleachers and back down the other steps.

    Suck Relay with Stairs

    4 men exercising while one man runs up the stairs, across behind the bleachers and back down the other stairs – rotate when runner returns. Repeat x 2. Exercises were – plank (regular or elbow or back and forth, just hold it dammit), APDs, SSHs, Box Cutters.

    Mosey up the stairs past the Sysco truck (who was late today…Wilson!) and over to the Tennis courts

    Compounding Four Corners

    Corner 1 = 10 merkins, then sprint AYG to the corner 2

    Corner 2 = 10 merkins, 20 jump squats, then lunge to corner 3

    Corner 3 = 10 merkins, 20 jump squats, 30 single-count mountain climbers, then sprint AYG to corner 4

    Corner 4 = 10 merkins, 20 jump squats, 30 single-count mountain climbers, 40 LBCs, then lunge to corner 1

    Court Work

    Bearcrawl across court 1, stop and do 10 Alternating Shoulder Taps

    Lunge across court 2, stop and do 10 Ball Dippers

    Crabwalk across court 3, stop and do 20 monky humpers

    Repeato back to the start.

    Slowsy back to the Flag for 2 rounds of ROF:

    • Round 1 = hold six inches and perform 10 Hello Dollies when it is your turn.
    • Round 2 = hold plank and perform 10 plank jacks when it is your turn.

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

    Announcements:

    • Field Day – May 11 at Dogpile – claim your nano region and show up to compete. SOJers – let me know if you will be there. Uniform is t-shirt (preferably white or a Hooters shirt) with cutoff sleeves and cutoff jean shorts.

    NMS:

    No partner work today….the dreaded 5-some called for some individual you vs you work and of course a version of YHC’s favorite, The Suck.

    It was warm this morning and the planking and running certainly got the sweat rolling. During the Lindsays, other than sucking wind and watching Doozy and Tobit fly, YHC noticed the stark difference between the field conditions at old Midlo Middle versus the plush fields of NoToll. Heads up Timberwolf PAX – we may need to test the Timberwolf field tomorrow.

    Way to work fellas. It was great effort by all. And, of course, a great way to start the day.

    No More Gumbo For You…until Timberwolf!

  • Beautiful Morning for a River View and 1:10 ratio…

    14 road/bridge warriors (including 5 men worthy of our RESPECT given LugNut’s recent induction) posted to SpiderRun this morning. Some posted early only to find the “facilities” unavailable…cruel! Everyone knows Gumbo loves the bridge so it is out Westhampton Way and UR Drive across the bridge and down Riverside Drive as far as you can in 23 minutes…back in 22. GO!

    The PAX set out in a mass and stuck largely together for a while, but Saab moved up to the front as we exited campus and lit a fire under the sandbagging 6-milers.

    Swirly was laser focused and setting a blazing pace this morning…taking the focus off of the inner turtle yearning to be released. Will power!

    YHC enjoyed the run and chat with Splinter. We haven’t caught up in a while and don’t get many opportunities to run together. Thanks for staying with me and pulling me along. No way I go 5.4 without trying to keep up with you. Now, this is where the 1:10 ratio comes in – I swear it was 1 Splinter stride for 10 Gumbo steps.

    Great morning for a run fellas. Thanks for posting.

    Announcements:

    • F3RVA Field Day – May 11 – get ready and HC to your Team Leaders – Any SOJers who will be there, drop Gumbo a text or let me know this week at a workout. I have the Q at SOT and Timberwolf so you know where to find me.
    • Prayers for a friend of BT’s whose M recently passed away at the young age of 47. Every day is precious men. Believe it!

    No More Gumbo For You!

  • Tax Day – River Run Style

    5 River Run Regulars posted in the post-storm gloom to see what neighborhood or hill we would be conquering this morning, but YHC had a different kind of challenge in mind, it being Tax Day and all. Mosey down to the track to pay the piper. 4 laps around the track followed by the 15-burpee tax. Repeato as many times as you can until 0605, then we moseyed back to the SF via the extended route and paid one last marginal tax – 5 burpees.

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

    Announcements:

    • Don Draper VQ at The Forge on Thursday
    • Gomer Pyle is taking his show on the road and Qing all week
    • Some crazy guys hit the trails at 0400 this past Saturday and want to make it a regular thing…waking up when “3” is the first number is insane – even for Vinny. But way to push yourselves guys.

    Strong work today. Rosie destroyed the laps. Burpees were enjoyed by all I know. You’re Welcome.

    No More Gumbo For You!

  • SOJ Masters – Denim Required…

    YHC looked at the Q sheet late last night and debated whether to attend EFH’s annual Masters Workout at 45MOM or attend the 2nd edition of The Forge for DTH’s promised ground & pound. Then, I noticed that Timberwolf was Q-less and I couldn’t resist the opportunity to pack up some props and lead a little SOJ Masters workout. It was a little rough around the edges but it went something like this:

    SHORT Mosey to the concrete pad at the end of our parking area for COP – 9 exercises (a short 9-hole warm up), all IC, including the following:

    1. SSHs x18
    2. DQs x18 (that is a lot of DQs at a slow pace)
    3. Heliciopters x18
    4. Imperial Walkers x18
    5. Hillbilies – full SOJ-style with the hops x18
    6. Copperhead Squats x18
    7. Merkins x9
    8. APDs x18
    9. Flutter Kicks x18

    Mosey to front corner of the school (a/k/a the 11th tee box – White Dogwood) for the start of Amen Corner Timberwolf style.

    White Dogwood (a 505 yard par 4) consisted of 4 stops heading down the hill towards the front entrance (Rae’s Creek area):

    • Start (Tee shot) = 10 merkins
    • Shot 2 = 20 jump squats
    • Shot 3 = 30 2-ct mountain climbers
    • Shot 4 =40 SSHs
    • It’s in the hole! Plank and wait for the six to putt out.

    Golden Bell (a 155-yard par 3 across Rae’s Creek) at is the apex of Amen Corner for a little Amen Corner Triangle. In corner 1 perform 10 2-ct Alternating Shoulder Taps. In corner 2 perform 20 LBCs. In corner 3 perform 30 plank jacks. Repeato times 3. Al gore for the six.

    Azalea (a 510-yard par 5 and maybe my favorite hole of the whole course with the risk-reward and eagle opportunity). Starting at first lightpost at the bottom of the hill (the Tee box) and stopping at 5 lightposts all the way up to the bus parking lot, we did 5 exercises, 10 reps of each at each lightpost. Exercises were: HRMs, Freddie Mercuries, Squats, Box Cutters and Monkey Humpers. In my daze, I added in a 6th exercise off the tee box of Jump Squats — my bad guys – put me down for a bogey on that one. Plank for six at the top.

    Driving Range Time – Mosey over to the sidewalk by the school to find YHC’s props – a mat with 2 kinds of “muff” to choose from, a gap wedge, some foam practice balls and a sled-saucer (green of course) to represent the hole. The saucer was placed out in a lit portion of the parking lot and each PAX member took his turn with 3 shots off the muff at trying to hit the “hole”. Exercises were called after each attempt varying from 10 burpees to 10 merkins to 3 burpees (unless you are DK and thought it was 10 again) to Dollies and others. Many different swings and approaches. Some very close shots but nothing in the hole. Better luck next time fellas.

    The horn sounded – time to get back to the flag. Honeymoon grabbed the gap wedge and led the 10-some back to the flag.

    COT, Number-rama, Name-a-rama and everyone removed caps and shook hands. Great round fellas!

    No new announcements.

    NMS:

    Maybe this will become the SOJ Tradition Unlike Any Other. I’ll work on some new props for next year – a better target for sure. Maybe we will even get some glow-balls and take it down to the field next year. Not the biggest beatdown or smokefest ever, but we got the heart rate up a bit through Amen Corner. Good clean fun as Shakedown likes to say! Thanks for playing along. Enjoy Masters weekend.

    No More Gumbo For You!