Author: Gumbo

  • 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!

  • The Rollercoaster is always fun

    7 SOJ studs didn’t let last night’s downpour keep them from logging some miles this morning. Admittedly, Doozy had better ideas for what to do with his morning but he shook off the doubt and posted anyway (and CRUSHED it).

    0527 and YHC called out the Rollercoaster, which brought delight to those who know the route…Slumlord and Orange Crush were in for a treat. Off we went.

    Hang a left out of the parking lot toward the High School and around to Robious Road. West on the sidewalk to the new traffic light and left onto River Downs South. Second Left onto Queens Grant and up the big, twisting hill. Right at the top onto Royal Crest Drive and go until you hit Gumbo’s cul-de-sac or until 23 minutes. Turn around and bust it back to the flag.

    Great work by all this morning. It was fun running with Doozy (for a little bit) and with Orange Crush the entire way. Doozy left us in the dust on QG hill and several times on that hill and on the return up Royal Crest’s steep but short hill, OC and YHC were wishing we had Rosie’s motor that seems to allow him to traverse mountains without breaking stride or slowing his pace. All in all, 5.17 miles by my watch at an 8:33 pace…I’ll take it!

    COT, Number-rama, Name-a-rama and YHC took us out. Conquer the week men!

    No More Gumbo For You!

  • The Wind Blew in an Altar Boy

    8 veterans posted to SOT, including one visitor from Columbia, SC. All were expecting warmer and dryer conditions. Well, we got dryer, but the wind was brisk. 0530, time to mosey, around the back of the school to find some shelter for COP, including:

    • DQs
    • Helicopters
    • SSHs
    • Imperial Walkers
    • Copperhead Squats
    • Merkins
    • LBCs
    • Flutter Kicks

    Time to take on the wind and mosey downhill to the facilities building and partner up for a Dora

    Dora

    Partner 1 runs up the hill to the top and does 1 Burpee then runs back down. Partner 2 exercises. Flapjack and repeat until all exercises are done. Together complete 100 merkins, 200 squats and 300 2-ct Freddie Mercuries (those added up!).

    Plank-o-Rama for the Six, then some Plank-o-Rama together as a PAX, including Alternating Shoulder Taps and some Elbow Plank time and some Hello Dolly and Rosalita.

    Mosey 1 lap around the track and back to the wall

    Wall Sit/Donkey Kick sets

    1 minute wall sit and 20 DKs OYO. Repeat x2

    Tennis Court 4 Corners

    Corner 1 – 10 HRMs

    Corner 2 – 10 HRMs, 20 Jump Squats

    Corner 3 – 10 HRMs, 20 Jump Squats, 30 2-ct Mountain Climbers

    Corner 4 – 10 HRMs, 20 Jump Squats, 30 2-ct Mountain Climbers, 40 SSHs

    Run between corners 1 and 2 and 3 and 4. Side shuffle between 2 and 3 and 4 and 1.

    Al Gore for the six and then 1 extra minute in Touchdown Al Gore

    6 MOM:

    Six-inch ROF – hold 6 inches, when it is your turn do 10 HTH, pass it along.

    APDs IC

    Box Cutters IC

    American Hammers IC

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

    Announcements:

    • Grow Ruck – See HoneyDo
    • Is there a puppy pile on the books for this month?
    • Prayers for Rosie’s Father-in-Law who is having heart surgery today. Hope all goes well and that he has a speedy recovery.
    • Continued prayers for Greenbow and his wife for relief from the recent illness and a smooth delivery of baby #3.

    NMS:

    That wind cut like a knife, so a little shelter was needed for COP, but after that it was into the elements and time to work. The Dora got the blood flowing nicely. Tobit and Bullseye absolutely destroyed the PAX on the Dora. Well done men. Great working with Limehouse on that!

    Always fun to have a visitor, and Altar Boy fit right in and substituted nicely for DK (who stayed in the sack) with an astrology lesson for the group. Great job today Altar Boy. Stop in again if you are in town.

    Also great to see Doozy back out after his sniper attack during River Run on Monday. Apologies for the Donkey Kicks – probably not good for the toe. But, Doozy plowed through it all in his quiet and determined way. Well don, sir.

    Thanks for letting me lead. Until next…

    No More Gumbo For You!

  • Poor Little Guy Probably Kept up with you for a Mile or so…

    6 men unfazed by Cantore’s forecast posted to River Run to log some miles and the weather held off for a perfect morning run.

    As for the BB Title, in today’s version of that great National Lampoons clip, YHC was the “poor little guy” tied to the bumper of Rosie, Swiper and Doozy, and YHC kept up for about 3.5 miles before I lost grip of the tether and fell back.

    The route was left out of BWES around by the high school and right onto the sidewalk heading West toward 288. Crossover Robious at the light and jump onto the other sidewalk and follow it all the way down to the new bridge across Bernard’s Creek. 4-milers turn around and retrace back to the flag. 5-milers head back up (literally) the sidewalk and take a left onto Lennox Forest for a mile loop in River Downs North, then back to the flag.

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

    Announcements:

    • GrowRuck needs more participants. See HoneyDo

    NMS:

    Turned out to be a pleasant morning for a run except for a couple decent sized puddles along the route and one sniper (lip of the sidewalk transition) that took out poor Doozy – hope that elbow is alright!

    The pace was strong with Rosie and Swiper pulling us along and Doozy drafting close like Cole Trickle.

    Well done men!

    No More Gumbo For You!

  • Extra Credit is all the rage these days…

    8 SOJ stalwarts posted to Timberwolf this morning, but before that, 3 participated in some pre-gloom extra credit. YHC received a text from Honeymoon last night asking if I was up for a few pre-beatdown miles. Sure, why not, so I replied AYE and it was on. We managed just about 3 miles pre-beatdown and completed the 3 with the pre-COP loop around the school with the PAX. Wilson got in some laps around the school for extra credit also. Great idea guys – maybe a regular Timberwolf thing? Way to work.

    PAX arrives with Bullseye and DK rolling in hot right before the starting bell (thanks to DK’s extra sensitive stomach this morning) and it was 0530, time to mosey. We did a nice slow lap around the school and circled up in the front parking lot for 1 round of YHC’s solo routine from last week – 1 Burpee, 10 merkins, 10 WWIIs, 10 SSHs. Then on to COP, including:

    • DQs
    • Helicopters (yes, Wilson, you were doing them right)
    • SSHs
    • Imperial Walkers
    • Tempo Merkins
    • LBCs
    • Flutter Kicks

    THE THANG:

    Jacob’s Ladder

    Mosey to the first lightpole at the bottom of the hill near the entrance. Exercise was – run to the third lightpole (up the hill toward the bus lot) and perform 1 merkin. Run back to 1st ligthpole and perform 2 merkins. Repeato until you get up to 7 and back down to 1….oh, and each and every time you pass the 2nd lightpole do 1 burpee for good measure.

    Partner Work

    Slowsey over to the side of the school and partner up. Partner 1 runs across the bus lot to the curb, does 10 single count fast-feet step ups and runs back. Meanwhile, Partner 2 starts at the sidewalk and bearcrawls to the wall, does 10 Donkey Kicks and bearcrawls back to the sidewalk for 10 jumpsquats. Repeato x4. Second bearcrawl nixed after first round so there was time for the jumpsquats.

    Mosey over the lightpole alley and reconnect with your partner for 25 PLTs each.

    Lightpole Alley Variety Show

    Working our way around the back of the school visiting each lightpole for exercises, we lunged (forward and backward), bearcrawled, crawlbeared, bounded (i.e., skipped like school girls and, yes Bullseye, YHC is quite a good skipper, thank you), duck walked, bunny hopped and side shuffled our way between lightpoles.

    Exercises included: SSHs, APDs, Scoprion Drydocks, copperhead squats, hillbillies, Hello Dolly, Rosalita, and others…all IC.

    ROF – Booyah style

    Circle up near the flag for ROF, Boo-yah Style. All PAX in plank, taking turns, 2 PAX opposite each other bearcrawl to the middle, do 5 boo-yah merkins and crawl bear back.

    Plank-o-Rama of Pain

    Alternating between regular, elbow plank, side planks and some side elbow plank with hip drops (shout out to Phonics!).

    COT, Number-rama, Name-a-Rama and YHC took us out with many many thanks for the ability to start my day with this great group of men and this gift of F3.

    Announcements: GrowRuck March 22. Inaugural (right Vinny?) F3RVA Retreat Sept. 21-22.

    NMS:

    What a fantastic morning for some miles and some pain. The sweat was sure rolling by 0615 and it felt great.

    Tobit destroyed the Jacob’s Ladder. Wilson destroyed the air quality. Everyone destroyed their gut and their inner sad clown…Flatline – that’s how I spell success!

    Way to work men. Truly an honor to lead and participate! Have a great Thursday.

  • Bring on Baseball (and Spring)

    18 polar bears (including 1 visitor from Raleigh…a Bills fan for Wilson) removed a layer or two (except for Wilson) and enjoyed the relative warmth of NoToll on this Sunny and 70 morning in the RVA. YHC has the Q and had baseball on the mind with Spring Training gearing up. Thus, here is what followed:

    Mosey to the backlot and around the parking lot and circle up for COP, including:

    • DQs
    • Helicopters
    • SSHs
    • Imperial Walkers
    • HRMs
    • LBCs
    • Flutter Kicks

    THE THANG

    9-innings of Pain. In baseball you need 6 outs to complete an inning. Today, that equated to 6 exercises, 10 reps each. Exercises were:

    • Box jumps
    • Squats
    • Ball Dippers (2-ct)
    • Merkins
    • LBCs
    • Box Cutters

    Then, to complete the inning – sprint across the field and back. Plank for six with various plank-o-rama while waiting. Repeat x 9 for our game.

    Oh, and for those critical late innings, we added some Burpees. 1 for the 7th, 2 for the 8th and 5 for the closer in the 9th.

    Mosey back to the basketball courts for Mary, which included 51 Freddie Mercuries IC (varying speeds) and 30 seconds of Superman.

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

    NMS-

    It’s never too early to start thinking about Spring and Baseball. With the football season over, YHC wanted to get things started with that today.  Great work by all. Those ball dippers added up quickly.

    The 51 FMs were tough too. They were in honor of Micheal Medlin – a St Edwards parent who we lost on Friday at the way-too-young age of 51. It’s tragic. It’s important that we not only stand by each other and lift the family up with help and prayers, but also that we take time and perspective to appreciate and take advantage of what we have every single day. It is a blessing!!

    Announcements:

    • GrowRUCK March 22-23.  Looking for more participants.  See Honey Do.
    • Deadline for personalized t-shirt orders is tomorrow – See Dr. Tryhard

    Great morning fellas.

    No More Gumbo For You!

     

  • #Lonewolf Returns

    1 eager and excited PAX returning from a week under the weather posted to Timberwolf this morning to bring the pain – after all, he was rested up for his return Q….CRICKETS…0530, decision time.

    Mosey around the school (0.37 of a mile for the ongoing debate about the distance around TMS vs MMS) and back to the starting point in case of any LIFOs — REPEAT x5 for about 1.8 miles of a “warm” up.  To be honest, YHC is not sure whether it was relief or disappointment each time I turned the corner and saw no more cars.  Nevertheless, YHC soldiered on and continued to overcome the strong urge to pack up and go find a hot cup o joe.

    5 rounds of the following exercise routine:

    • 1 Burpee
    • 10 merkins
    • 10 WWII situps
    • 10 SSHs

    5 more laps around the school for another 1.8 miles (3.6’ish total).

    5 more rounds of the same exercise routine for a grand total of 10 Burpees, 100 merkins, 100 WWIIs and 100 SSHs for the morning.

    Solid form plank for 2 minutes (maybe the hardest thing I did all morning?)…0615 – COT, COR, NOR and YHC took “us” out — all back in the warmth of YHC’s car.

    NMS:

    • The PAX was certainly unwilling this morning but went along and followed YHC’s lead anyway.
    • Mumblechatter sucked.
    • No 2nd F.
    • Plenty of time for 3rd F and reflection.
    • Abundance of 4th F…help with the “warm” up.
    • Thankful and grateful to be able to get up and do this – even if solo.

    Lonewolf out….No More Gumbo For You!

  • Frozen Legs = Cruise Control

    https://www.youtube.com/watch?v=Wredc9WMRJQ

    13 idiots paid no attention to the temperatures and posted this morning to Spider Run for some frosty miles.  Some (didn’t count) even held strong SOP – true morons tend to reveal themselves in these conditions…YHC resembles this remark.

    But, as the title suggests, one benefit was complete loss of feeling from the waste down. Almost felt like I was on cruise control.

    Routes were:

    • 4-milers – cross the lake and down the trail to Campus Dive and across to University.  Up University to Westhamp Pkwy, then Left.  Across River Rd onto Country Squire and left on S. Ridge down to Westham Station and up to the River Road shopping center.  Cross the shopping center and return to the flag via UR Drive.  Add a loop around the lake for mileage as time allows.
    • 5-milers – same as 4-milers but add in a trip across the Huguenot Bridge.
    • 6-milers – same as 5 milers but add a loop up past the library and around the law school and down Gateway Drive before crossing the lake.

    Brief COT, Number-rama and Name-a-rama and YHC took us out…remember, it was COLD!

    Only announcement is Puppy Pile this Saturday.  Ollie on the Q.

    NMS –

    Great to see big numbers here and across RVA despite the temps.  Way to go men!  It was damn cold and it took a bit (for YHC at least) to get my breathing right, but then it felt pretty good.  It was great running with Swirly, Swiper and EF Hutton – until Swirly put it into beast mode and took off.  Swiper added some fartleks and ran away from YHC and EFH a few times only to toy with us and return to our pace.

    There was even a Fudd siting, coming in hot and catch up to the group, Willie Mays Hays style.  Well done Fudd.

     

  • SOJ Burpee and HRM Moratorium continues at Timberwolf

    Lucky number 7 posted to the frozen tundra that is Timberwolf and all 7 remained in the comfort and warmth of their vehicles until the 1 minute call, then this happened:

    Mosey around front and over to the bus lot for COP, including:

    • SSHs
    • DQs
    • Helicopters
    • Imperial Walkers
    • LBCs

    THANG:

    Lightpost 11s

    Using the 10 lightposts around the bus lot as our stopping points, do a round of 11s starting with 10 slow deep knee bends (i.e., copperhead squats) and 1 2-ct flutter kick.  +1/-1 until 1 squat and 10 flutters. Al Gore for the six

    Variety Show Mosey around back through lightpost alley with buttkickers, high knees, Karaoke and layup/skips.

    Minutes and Miles

    Pick up some goodies left by YHC and form a circle on the frozen field.  PAX will exercise for 1 minute, then run a lap around the track and return to the circle, shifting 1 spot clockwise and picking up with the next exercise.  Repeato x7 so everyone hits each spot and we get 7 laps in.  Exercises included:

    • Jump Rope — actual, not invisible (except for Bullseye)
    • KB squats with 35lb KB
    • KB swings with 25lb KB
    • LBCs
    • Box Cutters
    • Freddy Flutters
    • Dr. W (8-ct ab exercise that basically  combines Dollies and Rosalitas – look it up)

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

    Announcements:

    • Puppypile 1/26 – Ollivander has the Q
    • Week O Hardywood continues and the entire PAX is feeling it.  Well done sir.  2 more days to go.
    • Continued prayers for Opus’s M and family – hope the surgery goes (or went) well.

    NMS:

    The SOJ PAX including YHC is still reeling from Hardywood’s beatdown at NoToll.  Kudos and Respect to Hardywood and others who have endured multiple Hardywood Qs in a row.  It takes all you got!

    Today was focused on movement, cardio and abs with a some lower body work mixed in there.

    Great to have LugNut out at Timberwolf for his second bootcamp this week.  Looking strong brother.

    Some great conversation and quotes thrown out during the Minute Circle of Pain this morning.  But it got very quiet when the banjo played.  The fellowship (and laps) made the cold disappear.  Way to work fellas.

    No More Gumbo For You!