Author: Gumbo

  • An Old Glory for Big Mac (and others)

    11 gloom warriors posted despite the late night of basketball (congrats Hoos fans!) even knowing that an Old Glory was in store…or at least most of them knew.

    The flag was planted at 0520 and grabbed at 0528. A quick explanation of the Old Glory for the first-timers and a quick mention of the reason this OG was put on the books – to honor Doozy’s friend John “Big Mac” who we recently lost and other fallen vets. With that motivation, it was sure to be a great effort in the gloom and that it was…and we were off.

    1 mile mosey to and around both fields. Plant the flag in the front corner of the first field and plank for the six. Timer set for 20 minutes and exercises confirmed (20 merkins in corner 1, 20 jump squats in corner 2, 10 burpees in corner 3 and 20 WWIIs in corner 4). Complete as many laps/corners as you can in 20 minutes….GO!

    No surprise, Rosie took the lead and didn’t look back. Doozy and Tobit pushed him though. YHC saw a lot of Posh and Ollivander and a few others in the second wave. Way to push everyone!

    Time was called – reconvene at the Flag for 2 laps battalion style (today’s indigenous people run) with Old Glory always leading the way. Doozy and Tobit pushed the pace a few times, but everyone kept up.

    Back to the Flag for 3 Minutes of Mary including 25 American Hammers IC and 20 APDs (suitable for Big Mac according to Doozy) IC.

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

    Announcements:

    • Prayers up for Big Mac’s family as they continue to work through the grieving process.
    • Prayers up for other fallen vets, law enforcement, first responders and other civil servants as well who have served this country.
    • Continued prayers for Flatline’s M’s grandmother.
    • VQ ALERT – tomorrow at SOT – Doozy has the Q.

    NMS:

    Great morning for an Old Glory with a little extra meaning today. I know it helped me push just a little harder and complete those last 10 burpees just before the horn blew.

    Great to see Scrooge back out in the Gloom after his first post last Thursday. Hope you enjoyed the OG. Kotters to Sin Bin – hope to see you more as the warm weather returns.

    Great work men!

    No More Gumbo For You!

  • PRE-Blast – Old Glory Honor/Remembrance at NoToll tomorrow…I don’t care how late you stay up, be there!

    A couple months ago Doozy and Conspiracy each told the PAX about a friend/co-worker who passed away after serving this country in as an Airborne Ranger and in DOD and ICE jobs. Doozy had a great request – that we do an Old Glory (coincidentally Doozy’s initial F3 workout was an Old Glory) in honor and remembrance of John and any other vets or civil servants that we want to lift up and honor and/or remember.

    So, nobody cares how late you stay up tonight cheering on the Hoos (or not), rise to the occasion and post to NoToll for a powerful Old Glory…BE THERE!

  • Partner Day at SOT

    2 sets of partners showed up for some cold fun at SOT this morning and this is what transpired:

    Mosey down to the large parking lot at the West end of the school for COP, including: DQs, Helicopters, SSHs, Imperial Walkers, Merkins and Flutter Kicks.

    Partner Up #1 – Touch a Tree

    • Round 1 – Donkey Kicks on the wall while your partner touches 4 trees and returns. Flapjack.
    • Round 2 – HRMs while your partner touches 6 DIFFERENT trees. Flapjack.
    • Round 3 – Box Cutters while your partner runs the full line across the parking lot touching all 8 trees. Flapjack.

    Variety Mosey through the back alley with Lunges, Bob N Weaves facing both directions, backwards lunges and Imperial Squat Walkers.

    Mosey around back and down the stairs to the track for Partner Up #2

    Partner Up #2 – Stairway Dora – change partners and together perform 100 merkins, 200 LBCs and 300 squats while your partner runs up the stairs across to the other stairs (NOT THE BLEACHES DK and EFH) and back down.

    Mosey a lap around the track and then up the hill to the tennis courts.

    Partner Up #3 – Dora-cides. Find your third and final partner of the morning. Partner 1 runs suicides on the tennis court while Partner 2 exercises. Exercises were 100 2-ct Freddie Mercuries, 200 1-ct Mountain Climbers and 300 SSHs.

    ROF – holding 6 inches while you wait for your turn. Round 1 – perform 10 heels to heaven then back to six inches. Second time around – perform 10 2-ct Freddie Flutters.

    3 MOM, with APDs and American Hammers

    Back to the flag for COT, Number-rama, Name-a-rama and YHC took us out.

    Announcements:

    • Continued prayers for the Nicolette family and the community at South Anna Middle School. Tragic.
    • THE FORGE new AO begins tomorrow. DTH has the Q. Form up in the parking lot at the South end of Huguenot High School.

    NMS:

    YHC arrived with the thought of maybe breaking out the 20-minute timed Nicole workout that Rosie introduced 3 years and 1 month ago at YHC’s first workout, but with 4 PAX members, an audible was called for some good old fashioned partner work. As promised yesterday, SOT was Burpee free this morning. Enough of those from Tobit yesterday.

    Great work guys. It was great partnering with each of you this morning.

    Doozy – have a great trip to Luray. Hope you find some good Geo-Cache along the way.

    No More Gumbo For You!

  • The Passing of the Potato Continues at SOT…

    5 SOT regulars disregarded the re-freeze and posted to SOT for yet another hot potato Q. YHC took the lead and called for a field trip and off we went down the road to the parking lot of the American Family Fitness…sadly we were not allowed inside into the warmth. Instead we did the following:

    COP (Gumbo), including: DQs, Helicopters, SSHs, Imperial Walkers, Merkins, and LBCs.

    Mini 4 Corners:

    • Corner 1 – 10 HRMs
    • Corner 2 – 20 Jump Squats
    • Corner 3 – 30 2-ct Mountain Climbers
    • Corner 4 – 40 2-ct Flutter Kicks

    Long Mosey/Planning Lap around the entire AMFAM building….pass the potato to Bullseye…

    Pyramid of Pain (Bullseye) – back in our original corner we did the following:

    • 50% sprint to the Dumpster (50-60 yards?) and back, do 5 Merkins and 5 Jump Squats…good form!…Elbow Plank for six + some recovery time.
    • 75% sprint down and back, do 10 Merkins and 10 Jump Squats…Elbow Plank.
    • 90/100% sprint down, back pedal back, 15 Merkins and 15 Jump Squats…Elbow Plank.
    • Karoake down and back, 20 Merkins, 20 Jump Squats…Elbow Plank.
    • Bear Craw half way/jog to end, 90% back, 20 Merkins, 20 Jump Squats…Elbow Plank.
    • 90% down, jog half-way back, crawlbear the rest, 15 Merkins, 15 Jump Squats…Elbow Plank.
    • 90% down and Layups back, 10 Merkins, 10 Jump Squats…Elbow Plank.
    • Suicide Run stopping half-way and back, then full and back, 5 Merkins, 5 Jump Squats…Elbow Plank
    • TOAST!

    4 Corners Super Sized (Lug Nut)

    • Corner 1 – 5 Merkins
    • Corner 2 (all the way to the end of the AMFAM building) – 10 Jump Squats (Doozy dunked on the mini basket)
    • Corner 3 – 20 WWIIs
    • Corner 4 – 25 1-ct Ball Dippers

    Potato passed to Doozy — Mosey back to SOT and do a plank-walk conveyor belt/Indian run on the curb.

    5 Burpees OYO and time is up.

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

    No new announcements.

    NMS:

    It was fun to get off campus. Discussion of making our way to the trail/loop around the Lake near Lothian Mines for another day. Discussion also about some upcoming VQs – Doozy on April 10, Draper next month?, Bullseye?, Orange Crush? All are sure to bring the pain.

    The air was brisk this morning but all the running heated the PAX quickly. Way to work fellas!

    No More Gumbo For You!

  • Simple Instructions – Its just a big loop…

    16 able-bodied men posted for some miles (15 remained so). Instructions were given, street name pronunciations were corrected and damnit, YHC still can’t find the correct exit off the trail onto the road. In any event, it was Sunny and 70, perfect conditions for some miles and some fellowship.

    The routes were as follows:

    • 6 Milers – head up by the baseball field and past the Robbins Center and jump onto Bandy Rd to Three Chopt. Take Three Chopt to Patterson. Patterson to WestHAM Pkwy. Left on WestHAM Pkwy and follow that all the way across River Rd (cross either on WestHAM or Country Squire depending on your running lane) and link up to S. Ridge, the Westham Station up to the River Road Shopping Center and back to the flag via UR Drive.
    • 5 Milers – cross the lake and take the trail out to College Rd (eventually). Crossover to University. Take University up to Wood Rd – Right on Wood up to Lakewood – Left on Lakewood then Right back onto Wood (gotta love the West End grid system). Follow Wood up to its end and bear left onto Waveny. Take Waveny up to WestHAM Pkwy and follow the back-half of the 6 mile route back to the Flag.
    • 4 Milers – follow 5-mile route across the lake and up University. Don’t turn on Wood Rd but continue up University to Old Oak Rd. Right on Old Oak up to Hillsdale Dr. Left on Hillsdale Dr. over to WestHAM Pkwy and follow the back-half of the 6 mile route back to the Flag.

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

    Two quick announcements:

    • Faceplant declared next Tuesday’s Spider Run to be his VQ and the crowd gave him a golf clap for his efforts…In any event lookout for Faceplant’s VQ coming soon…and, he may even lead Spider Run next week.
    • Saab let the PAX know of the recent and unexpected passing of one of his neighbors – a mid-40s husband and father of 3 (?). A shock to many, including some other PAX who knew him. Life is precious and we never know when our time is up. Grab each day by the horns and live it with all the energy you can. Prayers and condolences for the family.

    NMS:

    There is something peaceful about running in the darkness (especially of Country Squire and S. Ridge/Westham Station) and sharing some conversation between inhales and exhales. This morning was no different. Thanks to Gomer Pyle, Swiper and EF Hutton for the company at various times. I enjoyed it greatly.

    As we were reminded by Saab, each day is a blessing. Make the most of it and try to focus on the things that really matter. Always great but often difficult to get that reminder.

    Tclaps to BT for gutting this one out through calf pain and to Swirly and others for sticking with him and bringing him back to the flag. Hope it loosens up quickly and feels better BT.

    An absolutely perfect morning for a run and the company equaled the conditions. Thanks men!

    No More Gumbo For You!

  • No Q; No Problem – Roller Coaster is always ready…

    7 men enjoyed perfect conditions this morning for some miles. 6 River Run regulars and a Swiper sighting. No Q on the sheet – no problem, but when the decision was left to YHC the call was easy (if unpopular)…River Downs Roller Coaster – to YHC’s house and back with a couple of gut-punch hills in between.

    Rosie and Swiper cleared the path for the rest of the PAX – someone had to keep Swiper on the route and Rosie dutifully stepped up to the task. YHC, Doozy and Orange Crush took turns pushing and pulling each other — much appreciated men.

    Bullseye put his head down and threw caution to the wind blew right through the turnaround time, but Orange Crush peeled back and brought Bullseye in on his wing. Well done.

    And, LugNut, well we all know LugNut does his own thing and just flat gets it done…this morning was no different.

    Well done fellas. Have a great Monday!

    No More Gumbo For You!

  • A Post-St. Patty’s Day 6 Pack for River Run

    6 River Run regulars posted this morning to run off the green beer and start the week right. No Q, no route, no problem…

    Consensus was up Twin Team, right on Brigstock, out 23, back in 22…YHC asked for a loop around by the high school first to “build momentum” for Twin Team (i.e., delay the pain)…and off we went.

    Twin Team never disappoints. In fact, it kicks you in the gut and lets you know the weekend is over real quick.

    Great running with Orange Crush – strong partner work as we each took turns pulling and being pulled. Thanks brother. No way I hit that pace this morning without your help. Our man Doozy was either offended by our conversation or just out searching for Rosie ahead of the pack where he always is – either way, Doozy was on a mission and cranked through the miles this morning. Roper stuck with OC and me for the first half-mile to share his adventure of driving home from Denver, then dropped back to tell the story to Lug and Singer. Lug and Singer enjoyed the story as well, I’m sure. Lug Nut continues to crank out the miles and keep our six clear — almost didn’t stop Doozy from t-boning a deer, but luckily crisis was averted.

    Well done fellas. Thanks for posting because I freaking hate running alone.

    Have a great week.

    No More Gumbo For You!

  • 4 for a Swirly-esque Hot Potato of M’Dukes Favorite Things…

    4 men broke the silence at Timberwolf. No Q was listed so YHC grabbed the reins and professed to be only the opening act for a Hot Potato…but along the way something changed and YHC devoured that Hot Potato all by himself…it went something like this:

    Long mosey down to the entrance and over to the bus lot for COP, including:

    • SSHs
    • Imperial Walkers
    • DQs
    • Copperhead Squats
    • Alternating Shoulder Taps
    • Plank Jacks
    • Flutter Kicks

    THE THANG:

    Lightpole 11s around the bus lot with HRMs and Ball Dippers

    The PAX remembered it was Marmaduke’s 40th birthday today, so over to the school wall for 40 Donkey Kicks (and this is where the Hot Potato got cold and hogged by YHC)…time for one of M’Duke’s favorite things….Light Pole Alley Suicides

    Light Pole Alley Suicides – start at the first light pole with an exercise – run to last (10th) lightpole and do the same exercise, then run back to the 2nd light pole and Al Gore for the six and for identification of the next exercise. Continue until we end up at the 10th light pole. It was dealer’s choice in rotating fashion (hey, that’s kind of a Warm Potato…right?). Exercises included:

    • 10 Burpees (Gumbo)
    • 15 Monkey Humpers (Honeymoon)
    • 20 Plank Jacks (Rosie)
    • 10 Diamond Merkins (at the 4th light) – 10 Werkins (at the 10th light) (Bullseye)
    • 10 2-ct Crab Cakes (Gumbo)
    • 40 1-ct Mountain Climbers (H-moon)
    • 15 Bobby Hurley (touch the ground) Jump SHOTS (Rosie)
    • 10 walk-out merkins (Bullseye — his super power BTW…and, OUCH)
    • 40 APDs (Gumbo)
    • 20 Carolina Dry Docks (you’re welcome Duke) In Cadence (H-moon)

    Ring of Fire – Mosey over to the concrete pad by the parking lot for 2 rounds of Ring of Fire – holding six inches (or Elbow Plank for Bullseye) and doing 10 Hello Dollies (or Merkins) when it comes to you.

    Hold Six Inches (Elbow Plank) for last 30 seconds.

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

    No new announcements – see previous BBs about Grow-Ruck 3/23 and 0700 Dogpile led by Dredd 3/23. I believe some folks are Rucking at RAMM tomorrow. Good luck to Pullout riding 100 miles this weekend.

    NMS:

    YHC has no intentions of Q’ing and then had all intentions of passing the Q off after 11s, but the reminder about Marmaduke’s 40th left no question what had to be done so YHC just made it happen. Thanks for going along gents. Great suggestions on the dealers’ choices…well, except those walkout merkins, Bullseye. Those sucked.

    Missed ‘ya Duke. Hope you are nothing but Fairways and Greens today. Happy Birthday brother!

    Good job fellas – way to work.

    No More Gumbo For You!

  • 5-man rotation at SOT

    5 SOJ regulars posted to chilly SOT this morning to start hump day right…with some ice cold Gumbo. A dreaded 5-man roster didn’t phase YHC – with The Suck always in my back pocket, I knew exactly what to serve today — but some appetizers first…it was served this way:

    Mosey down to the far bus loop for COP, including DQs, Helicopters, SSHs, Arm Circles, Copperhead Squats, Copperhead (Tempo) Merkins, and LBCs.

    THE THANG:

    11s – line up on the sidewalk by the school to start, do 10 merkins and 1 jump squat, sprint across tot he edge of parking lot near Midlo Trnpk, do 9 and 2….and so on.

    Variety Mosey – Mosey around the side of the school by various means – lunge, bob n weave, backwards lunge, bear crawl, crab walk…

    Donkey Kick Routine – Find a spot on the wall and wall-sit for 30 seconds and instructions. Then perform 20 donkey kicks, bearcrawl to the end of the grass (err, mud) and do 20 Carolina Dry Docks and backpedal back to the wall and wall sit for the 6 + 30 seconds together. Repeato x3 but during round 2 the bearcrawls became polar bears.

    Variety Mosey #2 – Mosey around the back of the school and down the hill to find another wall by the bathrooms by various means, including high knees, buttkickers, karaoke and plain old moseying.

    The Suck – line up along the back of the restrooms for 4 stations of exercises – HRMs, Flutter Kicks, SSHs, Box Cutters. 5th PAX runs up the hill and back down and we all rotate when runner returns….Repeato x2

    Where have the Chickenpeckers Gone? – One the F3 RVA flavor of the month, they have been absent lately, but not this morning. Assume the pecker position on the wall (aka – Balls To The Wall) and perform 10 Chickenpeckers IC.

    Mosey a lap around the track to let the blood drain from our head.

    Back on the wall for 10 more Chickenpeckers IC.

    Even-numbered Burpee Shuffle – Mosey back to the Flag area and circle up for instruction. The instructions were Burpee Shuffle but the only options were even single-digit numbers (and 0 is not even, and the number must be positive), so the options were 2-4-6-8, and you can’t repeat the number said before you. Off to a swimming start with 4 by Tobit, then 2 by Rosie, then 6 from Bullseye, then 4 from Doozy (I’m sure thinking he was being nice and leaving the obvious 2 for the Q) and finally, 8 from YHC…ouch 24 Burpees! Well done fellas…oh wait, we have 2 minutes

    2 Minutes of Mary – Freddie Mercuries ICx25 and 45 seconds of holding 6 inches.

    Boom, the BELL is ringing time to wrap it up.

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

    Announcements: Nothing new. Grow-Ruck is a week away. Dredd has the Q at Dogpile at 0700 that Saturday morning. Sounds like some crazies are planning to pre-game with Breakfast Club at its normal 0530 and a Proper Dogpile warm-up. Is that CSAUP Plan confirmed? Plan to attend what you can!

    NMS:

    It was downright cold this morning, but after the 11s I think everyone was warmed up. YHC pulled in at 0520 to find an empty Bullseye-mobile. Turns out Andy must have put some caffeine or sugar in the feedbox for old Bullseye last night and sleep was not happening, so like any good F3RVA Man he chose an extra credit run instead. Respect, sir.

    Mumblechatter was relatively light this morning but I’m chalking that up to some solid work being done. We packed a lot in, and the return of the Chickenpeckers was fun for all…though it didn’t feel right without DK – oh well, they will appear again soon.

    Be super and have a great day men!

    No More Gumbo For You!

  • Kicking off Lent with a Beatdown

    16 veterans of the Gloom layered up and posted on this brisk morning to W-Dog to start our morning and our season of Lent the only way we know how – with some fellowship and some pain. Here is what transpired:

    Mosey to the circle in front of the amphitheater and do some Flange-esque warm up around the circle with shuffles and butt-kickers and high knees. Then circle up in the grass for traditional COP, including:

    • SSHs
    • DQs
    • Helicopters
    • Imperial Walkers
    • Merkins
    • LBCs
    • Hello Dollies
    • Freddie Flutters

    The THANG:

    The Season of Lent is 46 days

    Mosey to the bottom of the amphitheater and announce our next 46-inspired exercise — 10 Burpees OYO in the mosh pit, then 2 Burpees per step all the way up to the top…46 total. Al Gore for the Six

    What goes up….

    2 Dips on each step on the way down and 12 dips on the last step…46…BOOM.

    Plank for the Six, then some plank-o-rama all together.

    My Lenten Sacrifice…

    I hate the Rusty Cage or, well, it hates me, so today my sacrifice was to work it into the beatdown. Mosey over to the fire hydrant and gather up. The circuit shall consist of 10 WWII sit ups a run to the cage and 5 pull-ups/chin-up/jerkins (your choice or mix n match), then run back to hydrant. Repeato x 5. Early finishers LBC for the Six.

    Um, I thought it was 40 Nights…

    The little mumblechatter that occurred during the Burpee fest was “hey, wait, I thought it was 40 nights?” So YHC obliged with a traditional 40 “Lindsay” exercise. Mosey over the far circle and the top of Rugby Rd Hill. 30 Merkins at the top, run down, 10 Jump Squats, run backwards back up. +/- by 5 and repeat. Audible called at the 20/20 to do both exercises at top and bottom. Rabbits get APDs until the six is done.

    3 MOM in the grass, all IC:

    • APDs
    • Rosalitas
    • Freddie Mercuries – SLOOOW then Fast

    AYG back to the Flag!

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

    Announcements/Prayer Requests:

    • LabRat has challenged himself to lose some lbs by May 1. If he doesn’t, Shakedown has a $100 check from LabRat ready to be sent to PETA. You got this brother.
    • A group is rucking from RAMM this Friday – setting off at 0515.
    • Hardywood is putting together a blay certification class at Peak Exerience. See him if you are interested.
    • Roger Roger’s father-in-law has eye-cancer. Keep him in your prayers.
    • Bodos’ church has ashes service tonight at 7 pm if you are looking for one.
    • Keep praying for Sugar Sock to defeat the plague and get back out in the gloom.

    NMS –

    It was great to be back out at W-Dog and to Q. PS – thanks to Tobit for the reminder yesterday at NoToll that I had this Q. Thanks to the PAX for following my lead this morning. It is always an honor to step into the circle before such a fine group of men. Way to push yourselves today, and let’s each push ourselves just a little harder over these next 46 days until Easter to be better in some way – whether that is doing something positive, being more present and attentive to our families or sacrificing something for this period of time, let’s all find a way to push ourselves just a little extra.

    SYITG.

    No More Gumbo For You!