Author: Gumbo

  • PRE-Blast: F3 HR Derby – Tuesday June 26 at HLL — No Workout at NOToll

    The F3 Mid-Summer Classic All-Star break, and related HR Derby, comes early this year.  YHC will be lobbing softballs and testing the PAX’s hand-eye coordination and seeing who can do their best Aaron Judge or Mike Trout impression next Tuesday at Huguenot Little League.

    Don’t post to NoToll because nobody will be there.  Instead, head to Huguenot Little League – 2801 Robious Crossing Drive, Midlothian, VA 23113.  Fields are right behind Robious Elementary School.

    Depending on numbers, we may skip the usual calisthenics and jump right into the competition, so get there early and get ready to swing out of your shoes and shag some fly balls.  Or, if you are EF Hutton, rob a HR and make the entire PAX do more Burpees.

  • Big Numbers at Timberwolf…Phonics is earning his SOJ frequent flyer miles

    11 warriors, including 1 FNG, posted to Timberwolf on this glorious morning.  With no name on the Q sheet, YHC took the reigns and led off the hot potato that went something like this:

    Mosey to the front parking lot for COP, including

    • DQs
    • Helicopters
    • Cotton Pickers
    • SSHs
    • Hillbillies (hop mandatory)
    • Tempo Merkins
    • Flutter Kicks

    THANG:

    4 Corners Prostitute Style

    • Corner 1 = 10 merkins
    • Corner 2 = 10 merkins, 20 jump-squats
    • Corner 3 = 10 merkins, 20 jump-squats, 30 2-ct Freddy Mercuries
    • Corner 4 = 10 merkins, 20 jump-squats, 30 2-ct Freddy Mercuries, 40 SSHs
    • Run the long sides; lunge the short sides, finish back in corner 1 planking for the six

    Plank-o-rama and Pickle-pounders (miss you Wilson!)

    YHC passed the Q to Mr. Roper (I would like this decision back) for the following:

    Bear crawl across the side grass patch to the light poles

    Lightpole 11s with WWIIs and BURPEES (yep, he called Burpees…ouch!)

    Partner carry lightpole to lightpole back to the starting point.

    Crab-walk across grass patch back to parking lot and sprint from Corner 3 back to Corner 1.

    Q passed to Flange for the following:

    Donkey-Kick 200 – partner up and complete 200 DKs together Dora-style taking turns running to the nearest lightpole and back.

    Merkin ROF – quite a variety show.  Lots of flare.

    Mary, including:

    • LBCs
    • Flutterkicks
    • Alabama Prom Dates (or Wedding Dates?)
    • American Hammers
    • Superman

    COT, COR, NOR and YHC took us out

    Announcements:

    • Field Day at Dogpile this Saturday – t-shirt from your youth has been requested.
    • Puppy Pile 6/23
    • Get in on the Summer Tour – Phonics, Vinny, Offshore and others are checking them off fast.
    • Amateur Hour (or 45 minutes) at RAMM Gears tomorrow
    • HR Derby coming up 6/26 at Robious Elementary/Huguenot Little League INSTEAD of No Toll.  Pre-blast forthcoming.

    Moleskin:

    Great to have double-digits at Timberwolf again.  First time in a while.  We learned that Roper is starting to like the power of the Q, and YHC apologizes (its all the rage these days) for passing it to him.  Those 11s sucked.

    Phonics is putting in the miles.  On the bright side, the SOJ customs folks recognize him now and waive him right through.  Thanks for coming out Phonics.

    Offshore also made the trek SOJ again – well done!

    Also, great to see Bag Phone back out after his virgin post yesterday.  Great job.

    Great to have FNG Superfly out with us.  Another wrestling buddy of Sugar Sock and Flange.  Getting close to our wrestler quota.  He crushed it today.

    Hot potato Qs are always challenging and today was no different.  Way to bring it fellas.

    No More Gumbo For You!

  • River Run Rollercoaster Sans the View

    7 road warriors broke the hold this morning and started their work week off with a few miles, up and down and up and down again…The River Downs Roller Coaster was the order of the day….well, for those of us on time.

    Vinny miscalculated the time it would take to make it through customs this morning and arrived a minute or so late – just enough time to catch a glimpse of Bleeder’s bright orange shirt, but not close enough to follow the scent.  Nonetheless, Vinny put in some lonely miles around the James River park.

    Rosie and DeVito took off like bandits and crushed the entire roller coaster.  Way to go guys.

    All in all, a great start to the week, and the sweat was rolling (and frankly, still is on YHC).  Great job guys!

    Have a great day!

    No More Gumbo For You!

  • Just Skipping through the field…

    A PAX of 4 gathered in the re-dawn gloom and shared a few minutes of fellowship before the clock struck 0530, EFH noticing YHC’s lack of gloves and sharing his excitement after doing “like 300 squats with KBs yesterday”…sorry brother, its LEGS and ABS day at Timberworlf #BeachBody.  It went something like this:

    Mosey down to the entrance to the school for Calisthenics up the hill — lunge to first light pole, butt-kickers to second, and high knees to third.

    COP, including SSHs, DQs, Helicopters, Cherry Pickers, Imperial Walkers, Arm Circles, LBCs and Flutter Kicks.

    THANG:

    11s – around the bus lot lightpole to lightpole with Jump Squats and box cutters.

    Mosey to the hill and field being the basketball courts.

    Doras – 150 1-ct Freddy Mercuries, 200 Dollies, 300 Rosalitas.  Other partner runs up the hill, does 10 Moses Malone’s on the fence and runs back.

    Field work:

    • Matriculate down the lower field by various means called by the Q.  Each time we change, first drop and do 20 LBCs OYO.  Methods included: lunges, bounders (i.e., “skipping” per Mr. Roper), side lunges, sprints
    • Up to the nice field for more – sprint to mid-field, do 20 2-ct mountain climbers and 20 2-ct Freddy Mercuries, then sprint to far endline.

    PLTs – partner up and do 4 rounds of 25 PLTs each for a cool 100 each.

    Mary – Mosey back to the parking area for Mary, including 2 rounds of ROF – hold six inches and when it is your turn do 20 1-ct American Hammers.  Then 20 Rocky Balboa situps IC.

    Finish with 3 Burpees OYO.

    COT, COR, NOR and YHC took us out.

    Announcements:

    • Puppy Pile 6/23 0705 – Sippy will kick it off.
    • Hardywood looking for a Listing Specialist – see him for details.  Let’s help him fill the position.
    • Mr. Roper is looking for interest in a Wednesday biking AO – considering Bon Air pool as a start/end location.  See him if you are interested.
    • Send-off for Flashdance and Fudd  — discussion about trying to get something on the calendar and Hardywood WEST was thrown out as a location…anybody want to take the lead or pick a date?  Flash/Fudd – any particular date or week that would work for you guys?

    NMS:

    Not much mumblechatter today, but we got some work done and Mr. Roper declared that he is now ready to break out his two-piece at the pool.  Kudos my friend!

    Always a pleasure to lead such a fine group.  Thanks for following along.

    No More Gumbo For You!

  • Red vs Gray (and one stuck in the middle)

    7 SOJ regulars posted to Timberwolf this morning.  6 got the memo and split evenly, Red Shirts vs. Gray Shirts.  1 was LIFO (and extra LIFO to swap crocs for Brooks), and he came in wearing a blue shirt…odd man out.  Nonetheless, all 7 managed to work up a sweat doing the following:

    Mosey to the front parking lot for a Gumbo-led COP, including:

    • DQs
    • Helicopters
    • Cotton Pickers
    • Copperhead Squats
    • Imperial Walkers
    • Tempo Merkins
    • Box Cutters
    • Freddie Mercuries

    THE THANG:

    Mosey to the near corner of the parking lot for 4-corners:

    • Corner 1 = 10 merkins
    • Corner 2 = 20 Jump Squats
    • Corner 3 = 30 2-count mountain climbers
    • Corner 4 = 40 SSHs
    • Run from Corner to Corner stopping at each median/island for 3 burpees along the way.  6 medians in all, so 18 burpees along the way.  Add 1 more at the end for 19 total — punishment for VMI baseball’s 19-0 loss to Mercer in the first round of the Southern Conference Tournament yesterday…OUCH!

    Aforementioned, LIFO (Mr. Roper), somehow didn’t see us in the front parking lot as he drove by, so after swapping footwear and running around the school, he came in from the East and joined the PAX in Corner #2.

    Gumbo passed the Q to Wilson

    Numbered Door Variety Show

    • Mosey to Door #21 for 21 merkins OYO
    • #20 for a wall sit while Gumbo did a 20 count
    • #19 for Homer to Marger (AKA Heels to Heaven)
    • #18 for Donkey Kicks
    • #17 for something YHC can’t remember, but I’m sure it hurt
    • #16 for Hello Dollies
    • #15 for Carolina Dry Docks

    Wilson passed the baton to Rosco…off to the track (YHC thinks Rosco was looking for the wooden benches for partner overhead presses, but thank goodness (for YHC’s shoulder) they were gone).

    Rosco’s Field Games

    • 20 Dips on the bleachers OYO
    • Mosey to the long-jump pit for tire flips — 2 tires (1 large, 1 medium) = 2 teams (Red (and Blue) vs. Grays) – flip the tires the length of the runway…TIE
    • Mosey to the track for 2 laps around the track
    • Back to the tires for another tire-flip race…switch tires…TIE again
    • Back to the track for Human sled drills and then sprint relays (about 75 yards)
    • Back to tires for another race – Bobber defected from the Gray Shirts to join the 40+ crowd of 5 men on the large tire vs Rosie and YHC on the medium tire…TIE again (questionable judging).

    Rosco passed the baton to Bobber for a Mosey back toward the flag and Mary

    Bobber’s Mary

    • 15 Merkins OYO
    • Crunchy Frogs (a Balzer company favorite apparently)
    • Monkey Humpers
    • Merkin ROF

    COT, COR, NOR and YHC took us out

    Announcements:

    • Convergence on Monday for Memorial Day – 0700-0800 at Tredegar/Brown’s Island.  Meet in the parking lot.  Bring a friend.  Plan for ET’s afterwards if you can. No other AOs in action Monday.
    • Opus takes on the big stage at Dogpile for his Dogpile VQ on Saturday – come out and support Opus.
    • NEW SOT at Midlo Middle is up and running.  LugNut (the original SOT Captain) laid  his ship to rest with a solo send-off yesterday — well don, sir.

    NMS:

    A great crew today at Timberwolf.  YHC personally was hoping to see Cougar Bait post again but it sounds like us old men put a whipping on him yesterday at SOT.  We must build out Bait’s stamina before we release him to the Cougars…looking forward to seeing you post again soon.

    The color scheme and numbers were all set for some triple-check team madness until Mr. Roper sauntered in LIFO.  But, no worries, we made do.

    Man oh man, that standing water on the edge of the field and track and the smell emanating from it instantly brought YHC back to muggy/muddy football practices.  Darn that stunk.

    YHC always enjoys Rosco’s feats of strength and mano a mano combat drills.  Today, YHC, was able to establish some leverage and use it to his benefit…I’m sure a rematch is in the plans for the near future.

    Great job today guys.  Take this energy into your day and make it great.

    No More Gumbo For You!

  • Up Iris…But Avoid Swirly’s Hole

    13 runners managed to conquer the uphill exit from Spider Run, via Fairway, Robin and Iris, and it appears that all managed to also avoid Swirly’s Hole.

    This was the first time, since Swirly found said hole on a RAMM run, that YHC has been on Iris.  It may not be Hillcrest or Twin Team, but that exit from Spider Run up to Three Chopt via Iris packs a punch, especially right out of the gate.  Nevertheless, the PAX crushed it and crushed the miles that followed today.  Great job everyone.

    Remainder of the route:

    • 4-milers: cross Three Chopt, immediate right on Henri (or the Bridgets parking lot) up to Grove, left on Grove to Libbie, Left on Libbie to Patterson, Left on Patterson to St. Christophers, Left on St. Christophers back to Three Chopt, but take a Right on the little access road that crosses Three Chopt and becomes Towana.  Towana to College, left at the campus entrance and immediate right onto Richmond Way, downhill past the Law School and football stadium and back to the Flag.
    • 5-milers: same as the 4 milers but stay on Grove until Oak.  Left on Oak to Patterson and back.
    • 6-milers: stay on Grove to Westmoreland, Left on Westmoreland to Patterson, Left on Patterson back to St. Christophers.  Instead of returning to the flag via Towana and College, stay straight across Three Chopt and return via Tapoan and Fairway.

    COT, COR, NOR and YHC took us out.

    Announcements:

    • SOT has a new AO – Midlothian Middle School – starting tomorrow.
    • Memorial Day Convergence – 0700 at Tredegar/Browns’ Island parking lot.  One hour, Hot Potato so post and bring an idea…in case Swirly actually passes the Q this time.
    • Ghost Flag will be up for grabs tomorrow at WDog.  Shakedown has the Q and is celebrating his 1-year F3 Anniversary.  Should be good times.
    • By the sounds of it, there is an epic little league battle brewing at Richmond Little League for this afternoon…all situational strategies should be sent to BT and Marv today for use tonight.

    NMS:

    • Bleeder got a head start, TYA got a late start, all returned unscathed…sweaty as hell, but unscathed.
    • Swiper fought with ideas of 6 miles but ultimately compromised by slaying the 5-mile route with a little navigational help from YHC — good thing you stayed vaguely within shouting distance.
    • Saab started on fire and finished on fire.
    • Grunt returned to F3 from a hiatus for that little inconvenience called college, and crushed five miles with his pops.  Great seeing you guys finish strong together.

    A pleasure running with you men this morning.  Have a great day!

    No More Gumbo for You!

  • PRE-BLAST: The NEW-Source of Truth…

    Men, starting this Wednesday, the Source of Truth can be found at Midlothian Middle School.

    NEW AO DETAILS — 13501 Midlothian Turnpike, Midlothian, VA 23113 (park in the parking lot up near Midlothian Turnpike in front of the tennis courts at the EAST end of the school.

    Rosie and I toured the AO this morning.  LOTS of possibilities for pain.  Come out and let’s rejuvenate SOT at this new location!

  • Sunday Miles and a Little New-SOT Recon…

    2 SOJ faithful either started or ended their week by logging some miles, depending on whether you subscribe to the generally accepted ‘Merican way or to the international standard ISO 8601.  Either way you slice it, miles were laid down, fellowship was enjoyed and the gloom was glorious.

    YHC responded to Rosie’s text last night with an “In” so there was no choice when the alarm beckoned at 0530.  Time to roll, baby.  YHC and Rosie pulled into the AO within seconds of each other, greetings and let’s get going.  The customary loop through the Grove, back under N. Woolridge, around the Loch Lothian and up the hill past AMFAMFitness to Midlothian Turnpike and West to Midlo Middle School (AKA, the New SOT).

    NEW AO DETAILS — 13501 Midlothian Turnpike, Midlothian, VA 23113 (park in the parking lot up near Midlothian Turnpike in front of the tennis courts at the EAST end of the school.

    Reliving our middle school glory days, Rosie and I took a brief tour through the new AO.  LOTS!!! of great brick walls for Donkey Kicks, Chicken Peckers, Wall Sits, etc.   A great Love/Hate Hill.  Tennis Courts.  A Track.  A few different fields, and more parking lot tracer options than Lab Rat can possibly use in one beatdown (challenge??).  Oh, and did I mention at least 28 numbered doors/entrances, with a “gauntlet alley” area that goes from #8-#21 (or something like that)…oh lord, the pain that area can bring could be epic!

    YHC thinks this is going to be a great new AO with lots of options and even some great possibilities for “off campus” excursions.   Reminder, post to this new AO for SOT starting this Wednesday.

    Recon complete, we headed West on Midlo Turnpike to Charter Colony, South past Midlo High School, Left on Woolridge and back the flag for a cool 6 miles….or, as Rosie likes to call it…”Halftime”.

    YHC, had to return to the homefront, but Rosie grabbed a water bottle and hit the road for more miles…BEAST!

    Great running with you as always, Rosie.  And, thanks for the text last night — wouldn’t have posted without it.

    No More Gumbo For You!

  • Typical Trio at SOT…for one more time?

    Three SOT regulars posted this morning to possibly begin the wind-down process at SOT…TBD.  In any event, YHC planted the flag early and lead the following beatdown once Rosco and Rosie joined:

    Mosey to the track and one lap around and form up in the asphalt pit of despair for COP, including:

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

    THANG:

    Mosey to the Tennis Courts for Four Corners

    • Corner 1 = 10 merkins
    • Corner 2 = 20 jump squats
    • Corner 3 = 30 2-count mountain climbers
    • Corner 4 = 40 LBCs
    • Lunge the short sides; Sprint the Long Sides

    Four Corner Rewind (and I hadn’t even read Flatline’s BB from NoToll yet…great minds):

    • Reverse the above with backwards run on the long sides and backwards lunge on the short sides

    SOT Classic Triple Check – mosey over to the corner of the school for the classic SOT triple check spot with People’s Chair, Freddie Mercuries and a run to the far tree and back.

    Merry-Go-Round the basketball Courts

    • Round 1 = 1 Burpee at each basket
    • Round 2 = 10 Box Cutters at each basket
    • Round 3 = 5 Ball Dippers at each basket

    APDs x20 IC

    Dying Cock-a-Roaches x10

    Mosey back to the Flag for a Trio of Triangles of Fire:

    • First TOF = plank and 10 merkins with an explosion to your feet and holding Al Gore after your merkins
    • Second TOF = Al Gore, drop and do 10 2-count flutter kicks, then pop back up to Al Gore
    • Third TOF = Hold six inches and do 10 Hello Dollies when it is your turn

    2 MOM with LBCs and American Hammers

    COT, COR, NOR and YHC took us out

    Announcements:

    • HDHH today at Independence = range time 5:30-6:30, weather permitting.  Drinks/food at Tavern 19 regardless
    • Golf Tourney Friday – rain or shine…though high winds and lightening may have a little something to say with that plan.
    • SOT – next week will be an exploration to Midlothian Middle School
    • Shakedown and Mr. Holland still collecting $$ for St. Baldrics.  Let’s hit their goal and behold their bald beauty.
    • Lab Rat and Shakedown are running downtown at 11:30 today.  YHC can’t make it today, but I plan to join when I can.

    NMS:

    Great work this morning by Rosco and Rosie.  YHC is still leaning heavy on abs and legs and babying the shoulder so thanks for indulging.  Sounds like Flatline laid down enough merkins for a while yesterday at NoToll.   The chatter was strong this morning.  A great way to start the hump day.

    Let’s breathe some life into our SOJ Wednesdays and increase  the numbers.  Perhaps a new AO will do that.  Rosie and YHC will be posting to Midlo Middle next Wednesday for an exploratory beatdown.  Come join us.

    Have a great Wednesday men!

    No More Gumbo for You!

  • Sprint Day

    6 Gloom Gladiators broke the warm hold of the sheets and comforters this morning and posted to Timberwolf to start their Thursday in the best way possible.  YHC tried to accommodate as follows:

    Mosey to and around the track and circle up at mid-field for COP, including:

    • DQs
    • Helicopters
    • Cotton Pickers
    • SSHs
    • Freddie Mercuries

    THANG:

    The Gunner

    Line up on the 50-yard line, complete 20 2-ct American Hammers and 20 jump squats then sprint AYG to the end zone.  Plank up for the 6.  Repeato x 4 with some plank-o-rama in between rounds.

    Indian Run around the track the long way to the basketball court

    The Wilt

    Line up on the end line of the basketball court, complete 100 LBCs, spring 100 feet to other end line, complete 100 squats, sprint, 100 2-ct flutter kicks, sprint, 100 1-ct lunges, sprint back.  Al Gore for the six.

    Indian Run to the far light post at the end of the bus loop.

    Light Post 11s

    Starting at the first light post with 10 merkins and 1 2-ct mountain climber – sprint to next light post for 9 and 2, and so on around the loop stopping at all 10 light posts.

    Love and Hate Hills

    Partner up and work your way down hill (4 light posts) to the school entrance with the following exercises and sprints to the end and back, flip-flopping roles. Once we reach the entrance, turn left and head uphill toward  the flag to the 4th light post at the top of the hill.  Exercises were Lunges, Broad Jumps and Polar Bears.

    Mosey to Flag area

    ROF x 2

    First Round = hold 6 inches, complete 10 heels to heaven, pass it along (and take it off Mute Mr. Roper)

    Second Round = hold a good Al Gore (hug that tree), drop and complete 10 merkins and pop back up to Al Gore

    2 MOM

    Box Cutters x20 IC

    Rosalitas x10 IC

    COT, COR, NOR and YHC took us out

    Announcements:

    • HDHH – Wednesday, May 16 at Independence Golf Club.  5:30-6:30 range time, 6:30 – ? Tavern 19
    • Wilson’s Golf Tourney – Friday, May 18.  Find a team or start a team.
    • Puppy Pile – Sat., May 19 0700 (right after Dogpile).  Bring out your 2.0s
    • Shakedown and Mr. Holland are raising money for Childhood Cancer and will shave their heads for it.  Support them.
    • SOJ (Shakedown) has the Ghost Flag and plans to put it on the block May 23 at Dogpile.  Get your clown cars together and post.
    • Several folks within F3 or friends/family are facing obstacles.  Let’s support when and how we can and keep the prayers and positive thoughts flowing.  Together ever obstacle can be overcome.

    NMS:

    Great work today with all the sprints.  Never EVER seen Mr. Roper run so fast.  Man on a mission on the football field.  Probably pissed when YHC called for more sprints on the b-ball court.  Rosie paced the group as usual…Machine!

    Great to have Bobber out and great seeing Roper, DK and Flashdance making Timberwolf a regular weekly post.

    Search party formed to find the Emerging Nano Region of New Market…

    No More Gumbo For You!