Author: Gumbo

  • A Blast From the Past at River Run

    Rosie cruised into the parking lot around 0525 and YHCs plan to speedwalk for 45 minutes went down the drain.  Instead, YHC called for a little trek through his neighborhood and a couple of short/steep hills to work out some lactic acid from the run-heavy weekend.  Despite the soreness from my inaugural trail run, we managed a decent pace (for me at least) and completed 5.42 miles.

    Along the way (up the worst hill), YHC was passed by another runner who looked like he was out for a Sunday stroll…”Hey Mike….oh, hey David.”  Yep, in true RVA fashion, the passing runner went to high school with YHC and Rosie and then to JRHS with Splinter.  He ran with us for about a mile and half and continued on up Twin Team and back to his home.  You KNOW Rosie laid down a mile and a half of a flying EH. Hopefully we will see him post for a River Run in the near future – or at least one so that his place on the 2019 SOJ CSAUP Team can be cemented #CSAUPRecruitingHasBegun

    Great morning for a run.  Thanks Rosie.

    Enjoy the weather this week gents.  The forecast looks great!

    No More Gumbo For You!

  • Mexican Style Gumbo for Breakfast…Sure to give you the Runs

    28 strong, including 2 FNGs, ignored the no parking signs and other obstacles set up around Dogwood Dell for Arts in the Park and posted in the gloom to celebrate Cinco de Mayo and start their weekend off right.  It went a little something like this:

    Mosey to the circle in front of the amphitheater for COP, including:

    • DQs – nice and slow
    • Helicopters
    • SSHs
    • Hilbillies
    • Copperhead Squates
    • LBCs
    • Flutter Kicks

    THANG:

    Golden Sombrero

    Mosey into the amphitheater and down to the base.  The distinction of earning a Golden Sombrero, or striking out 4 times in a game, was one that YHC earned a handful of times, so the PAX got to feel that pain today.  Each “strikeout” consisted of:

    • 10 Knee (Box) Jumps
    • 10 Donkey Kicks
    • 10 Deep Knee Bends
    • Plus the “walk of shame” back to the dugout — or, for today, a run up the side steps and around the perimeter of the amphitheater.
    • Repeato x4

    Margarita Alley

    The classic recipe for a margarita is Tequila, Lime Juice and Triple Sec in a 2-1-1 ratio, so we used the valley of death behind the amphitheater to make 10 margaritas — 1 WWII at the top, 2 Jump Squats in the valley, then 1 WWII at the top of the other side = 1 margarita.  Repeato x10.  Had a few stumbling like they actually drank 10 margaritas.

    Mosey down Love Hill – stop at bottom for LBCs OYO to collect the six – then continue on to the Pipeline Loop.

    Pipeline Dora

    Team up and complete 155 2-ct Flutter Kicks, 255 1-ct (unless you are Upchuck, then it was 2-ct) Mountain Climbers and 355 squats as a team.  The other partner runs the pipe loop.

    Plank-o-rama and some pickle-pounders while we the six finishes up.

    Mosey to the bridge

    Guacamole Dippers

    Run the bridge stopping at each lamp post to complete a set of ball-dippers (1 each leg).  Work your way across the bridge, but when the rabbits pass you on their way back, turn with them and run straight back to the Flag (no ball dippers on the way back).

    OVERTIME (my bad)…COT, Number-rama, Name-a-rama and YHC took us out.

    Announcements:

    • Wilson’s Golf Tourney May 18 — www.forethecause.org
    • HDHH May 16 – Independence golf club.  Get there before 6:30 to hit some golf balls.  Hang around after 6:30 for drinks/food at Tavern 19.
    • Support Shakedown in his fundraising effort for childhood cancer – St. Baldrics – and look forward to him shaving his sweet locks.
    • Puppy Pile – May 19 at 0700 at Dogpile.  Bring your 2.0s
    • Ghost Flag will be at Hoedown on Monday…come and get it!

    NMS:

    Lots of running and lower body today.  YHC is nursing a sore wing – even broke out some one-armed SSHs, a real thing of beauty.  The temp was great but the pollen was brutal.  Way to push through the miles (close to 4 miles total) and the reps today guys.  Wilson can’t get enough Gumbo right now!

    Lots of great mumblechatter today.  Spirits were high.  It was a great morning in the gloom!  The second F was great, including about 15-20 minutes before 0600.  Gotta love not sitting in your car until the bell rings because it is freezing out.

    Welcome to Deuce (strong start using the porta-potty before your very first COP) and Wood Chipper.  Great job guys.  Hope to see you back out.

    I hope everyone has a great Cinco de Mayo and enjoys some margaritas and guacamole guilt free. You earned it boys!

    A true pleasure to be a part of this group and to get the chance to lead such fine men.

    No More Gumbo For You!

     

  • Mega Beast Visits Timberwolf

    7 strong SOJ beasts posted to Timberwolf to conquer the Mega Beast as follows:

    Short  mosey to the end of the pavement for COP nearby in case of any LIFOs.  COP included:

    • DQs nice and slow
    • Helicopters
    • SSHs
    • Imperial Walkers
    • LBCs

    No idea on numbers.  Too much mumblechatter and conversation.  No worries, the Mega Beast would snuff that out quickly…

    THANG:

    Mosey to the Track for the Mega Beast = The Beast Track Style with 100-yard runs in between pain stops for a total of 1/2 mile per round.  6 rounds.  3 Miles.  Exercises were:

    • Merkins
    • Box Cutters
    • Jump Squats
    • Mountain Climbers
    • Hello Dollies
    • SSHs

    Plank, Al Gore, LBCs, etc. for the six in between rounds, except for the last – just get started when ready due to time constraints.

    Mosey up to tennis courts for 4 MOM:

    • ROF with six-inches hold and 10 flutter kicks when it is your turn
    • ROF with six-inches hold and 10 heels to heaven when it is your turn
    • Monkey Humpers in cadence until time.

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

    Announcements:

    • HDHH Wednesday, May 16 at Independence Golf Club.  5:30-6:30 hit some range balls to get ready for Wilson’s Golf Tourney.  6:30 – ? fellowship, food and beverage in Tavern 19 there at Independence.  Cornhole is also available.
    • Wilson’s golf tourney (www.forethecause.org) – May 18
    • Support Shakedown in his quest to raise $$ for the fight against childhood cancer by shaving his head through St. Baldric’s.

    NMS:

    Great morning for some miles mixed with some pain stops…Mega Beast time…BINGO!  Rosie broke this out a few weeks back at Twin Team and it is a crowd pleaser for sure.

    Great job by everyone!  Way to push the entire time.  Great to have Flashdance back out at Timberwolf (thanks for the post-beatdown shoulder work – much appreciated) and great to have Beaker back out for the Spring season.  Looking forward to the resurrection of the Emerging Nano Region of New Market!

    Have a great Thursday gents.

    No More Gumbo For You!

  • Tour of UR with a little catch me if you can…

    10 strong posted on this beautiful first day of May 2018 to get a tour of the UR campus and surrounding neighborhood and log some miles.  The routes were as follows:

    4-mile loop took us up gateway past the b-school, left on campus, left on boatright, right on university, left on pinetree, left on Westham pkwy, cross river road onto country squire lane, left on s. ridge and around on westham station through the river road shopping center and back to the flag via the UR drive entrance off river road.

    http://www.mapmyrun.com/routes/view/2026945312

    5 milers and 6 milers started with a 1-mile loop up by the baseball field and around the lake.

    6 milers (Saab and Sippy) added a second 1-mile loop at the end.

    http://www.mapmyrun.com/routes/view/2026948438

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

    NMS:

    Perfect morning for a run and strong effort by everyone, especially Saab for setting the pace today.  He was shot out of a cannon from the work GO and never looked back.  Try though he might, Sippy couldn’t track him down.

    A few deceptive uphill stretches (a least more than YHC expected), especially climbing Pinetree to Westham Pkwy.  Great to run with Shakedown and have him push my pace today.

    Announcements:

    • HDHH – May 16 at Independence Golf Club.  Nothing formal but plan to meet between 5:30 and 6:30 to hit some balls on the range if you want.  Followed, by some food and drink there at Tavern 19.  Come out for some fellowship and iron out the kinks before Wilson’s golf tourney on May 18.
    • Wilson’s golf tourney May 18 – www.forethecause.org.  Find a team or create a team.  Come out and support the cause.
    • Congrats to Hot Rack on his retirement from the army after 28+ years (I think is what I heard from TwoCan).  MUCH RESPECT and thank you for your service!  Hope you enjoy retirement and hope to see you back out at F3 soon.

    As I said when I took us out, it is such a blessing to be able to show up to different AOs and catch up with different groups of guys anytime but always knowing that a few things remain constant – positive energy, motivation and enthusiasm for the day and for facing our challenges head on.  It is uplifting and inspiring, and I am grateful for it every single time I post.  Thank you!  Keep up the great work men!

    No More Gumbo For You!

  • PRE-Blast: HDHH May 16 – Driving Range Anyone?

    Let’s get some swings in before Wilson’s golf tournament and also share some fellowship and beverages…

    Meet at Independence Golf Course between 5:30 and 6:30 (range closes at 6:30) to hit some golf balls on the range (if you want).  Hang out for drinks/food there at Tavern 19 afterwards.  Come get some swings in before Wilson’s golf tourney that Friday.

    No need to RSVP – just show up if you can.

  • A Near Miss and a Jenny Craig/Roper Sighting

    3 River Run Regulars posted with LugNut rolling in right at 0530.  Greeted by sub-40 degree temps once again, it turned out to be a beautiful morning for a run.  Instructions were given…”yes, turn by the dog…” and off we went.

    General route was up Twin Team (why not right?), add a mile loop through Powderham (Drakewood, Glendower, Ellesmere) and out across Robious and down the Ashwell hill in Tarrington for a great view (as expected) of the cloud cover over the river.  Where was Shakedown when we needed him?

    As Rosie and I got into Powderham and turned right onto Drakewood off of Cawood, even though we were on the edge and almost in the ditch, a groggy driver in a silver Suburban cut the lefthand turn so damn tight that he/she? almost took us out.  Rosie could have tapped on the window without even extending his arm…close call avoided, narrowly.

    Next, as we descended Ashwell hill, two bikers were churning hard coming up the hill…Good Morning Jenny Craig and Mr. Roper.  Way to get after it boys.  Great to see JC out and about.  He has been kotters while nursing a wonky knee.  Hopefully we will see him back out officially soon.

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

    Announcements:

    • Wilson’s golf tourney – May 18.  Get on a team and get out there.  Always a great time.
    • May Breaking Bread is 5/27 (Memorial Day weekend) – Upchuck stepped up to Q.  If you are in town and can lend a hand, reach out to Upchuck.
    • HDHH – Wednesday, May 16 – meet at Independence Golf Course between 5:30 and 6:30 (range closes at 6:30) to hit some golf balls on the range (if you want).  Hang out for drinks/food there at Tavern 19 afterwards.  Come get some swings in before Wilson’s golf tourney that Friday.

    Great run this morning gents.   Twin Team always gets the blood pumping in overdrive.  Rosie and I were discussing the lingering soreness from Spit’s epic beatdown at Dogpile — yes, I’m still sore.  Well done Spit.  Have a great Monday!

    No More Gumbo For You!

     

  • Tour De Timberwolf

    3 Timberwolf veterans welcomed an SOJ stalwart for his first posting at Timbewolf and decided that a tour of the AO was in order.  YHC took the Q and this is how it went:

    Mosey around to the front parking lot in case of any LIFOs.  Brief COP (since there is much to tour) there including:

    • DQs
    • Helicopters
    • SSHs

    THE TOUR:

    Stop 1: Entrance Hill – partner up and complete traverse the hill up to the bus parking lot “Love Hill” style with Lunges, Broad Jumps and Polar Bears.

    Stop 2: Lightpost 11s around the bus lot.  Exercises at each of the 10 lightposts around the lot starting with 1 jump squat and 10 box cutters shifting to 10 and 1 at the last

    Mosey to the back corner of Sparky’s Alley

    Stop 3: Donkey Kick Corner = 20 DKs OYO and 30-second wall sit.  Repeato x4

    Mosey to the track

    Stop 4: Dora on the Track.  Exercises were 100 merkins, 200 single count flutter kicks and 300 LBCs.  Run was a 100-yard sprint and back.

    Mosey a lap around the track and up to the tennis courts

    Stop 5: Progressive 4 corners on the tennis courts –

    • Corner 1 = 10 scorpion dry docks
    • Corner 2 = 10 sdds, 20 jump squats
    • Corner 3 = 10 sdds, 20 js, 30 single-count mountain climbers
    • Corner 4 = 10 sdds, 20 js, 30 single-count mountain climbers and 40 SSHs

    Run long sides; Lunge short sides

    Mosey back full-circle to the entrance

    Stop 6: 4 Lightposts — sprint (AYG) up the hill stopping at each of the lightposts for exercises: 10 burpees at the first, 20 hello dollies at the second, 30 2-ct freddy mercuries at the third and 40 squats  at the fourth.

    End of the tour – mosey back the cars for 4 MOM, including

    • ROF = hold six inches and do 10 heels to heaven when it is your turn
    • APDs
    • Cross-leg Lifts — WILSON COME BACK!!!
    • American Hammers at Honeymoon’s request and on his count
    • 30-seconds of Superman

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

    Announcements:

    • Wilson’s golf tourney – May 18th.  Find a foursome and get out there.  www.forethecause.org.
    • Talk of a HDHH starting at a driving range one Wednesday before Wilson’s golf tourney, followed by beers — Maybe Windy Hill or Independence.
    • Be on notice – Rosco Qs will include punishments for bad attitude and foul language.  Clean it up or do some extra merkins/burpees/etc.?  You’ve been warned!
    • Continued prayers out for those in our PAX or in our families dealing with difficult issues or hard times.  There is power in prayer and strength in numbers.  Keep it flowing!

    NMS:

    Great to have DK out to Timberwolf.  Strong foursome today. We pushed the pace hard and got a lot of work in.  Good job fellas.  Always a pleasure to lead such a motivated group.

    Have a great Thursday!

    No More Gumbo For You!

  • Hill Repeats and a little No GLAM

    5 veterans posted looking for a well-balanced bootcamp beatdown but were instead greeted with hill sprints and leg work.  It went something like this:

    Circle the parking lot for the LIFO, then head over to the base of Twin Team for COP, including:

    • DQs
    • Helicopters
    • SSHs
    • Imperial Walkers
    • Copperhead Squats
    • LBCs
    • Flutterkicks

    The THANG:

    Hill Repeats

    Mosey briskly up to the top of Twin Team to survey our mountain.  Gather the six at the top then mosey back down part way (maybe 100 yards) for the first of several hill repeat sprints.  The challenge was to get back to the top in under 1 minute. Clock was set and the PAX was off.  All PAX conquered the first challenge with ease, so for each successive challenge we moseyed a bit farther down the hill but the clock remained at 1 minute.  5 or 6 sprints in all…heart was pumping for sure.  Great work fellas.

    No GLAM

    Mosey back to BWES and the visitor parking spaces in front of the school for a bit of No GLAM – 3 exercises (jump squats, 1-count mountain climbers and 1-count ball-dippers) followed by a lap around the welcome circle in front of the school.  Rounds included:

    • 11/22/22
    • 9/20/20
    • 7/18/18
    • 5/16/16
    • 3/14/14
    • 1/12/12

    Because of time-constraints (i.e., too much time on Twin Team) we had to skip ahead in the regularly scheduled programming and couldn’t climb up the ladder for the second half of No GLAM…next time!

    ROF

    Round 1 = Al Gore and 20 Monkey Humpers (howl optional) when it is your turn – pass to the left.

    Round 2 = Hold six inches and 10 heels to heaven when it is your turn – pass to the left.

    3 MOM

    Freddie Mercuries IC x25

    APDs IC x10

    COT, numbers, names, announcements and YHC took us out

    Announcements:

    • Good luck to Spit, Screen Door, Dreamliner and the rest of the HR PAX who are running the Colonial 200.  Stay safe and slay those miles.
    • Breaking Bread this Sunday – I think Slurpee and Kubota are still looking for another pair of helping hands if you can spare a few hours Sunday evening.
    • Dopile and Mosey (I think?) tshirt orders open to the end of the month
    • CSAUP planning for next year has begun.  Don’t be left out.

    NMS:

    Thanks for indulging the run-heavy No GLAM workout this morning fellas.  Special shout out to Mr. Holland, Bullseye and Roscoe who probably weren’t planning on those  hill repeats but crushed them anyway.  Flatline is in top running shape and the hill repeats were no sweat for him.  Well done men.

    For anyone who is interested, adding a ROF to your workout when Roscoe is in the PAX is sure to bring out his karaoke skills and his ad lib skills.  Many thanks for the entertainment Roscoe.

    Have a great Friday men!

    No More Gumbo For You!

  • Recovery at River Run

    2 of SOJ’s finest posted this morning to River Run for a little recovery and exploration.  The clock struck 0530 and off we went into Tarrington with 2 goals… move forward for a few miles and try to avoid any major hills.  YHC logged about 4.25 miles while exploring a few new roads.  LugNut did his thing and looked strong at the finish as we came back together.

    COT, Number-rama, Name-a-rama and a quick prayer from YHC of thankfulness for everyone’s safety through the CSAUP and for the great opportunity we all have to be a part of F3 and do the fun and crazy things we do.

    Have a great Monday men.

    No more Gumbo for you!

  • Tapering at Timberwolf

    As YHC broke free from the sack this morning and drove to Timberwolf, I was 90% sure it would be a solo workout so thoughts ran through my head of just running a portion of my CSAUP leg and calling it a morning, but as I pulled into the AO, the familiar sight of Rosie’s Pathfinder changed the plans.  Instead a two man tapering beatdown was on tap…let’s get down to it.

    Slow mosey around the front parking lot in case of any LIFOs and then, seeing none, head over to bus parking lot for COP, including:

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

    THE THANG

    Lightpost 11s –

    • Round 1 – starting at the first lightpost with 1 merkin and 10 jumpsquats, run to next lightpost for 2 and 9….and so on.
    • Round 2 – exercises were 2-ct mountain climbers and LBCs

    Timber-Love Hill – from the entrance, 1 man runs up the hill and back, the other exercises, flapjack working your way up the hill.  Exercises were Lunges, broad-jump burpees and Russian Soldiers

    Lazy Dora – Mosey to benches in front of the school for Lazy Doras.  1 PAX performs 25 Dips while the other PAX holds a solid plank – 2x through. Same for incline merkins 2x through.  Same for SSHs 2x through.

    The ALLEY – Mosey around to the back of the school for the gauntlet of lightpost alley – stop at each lightpost for dealer’s choice exercise, including 50 IC Freddie Mercuries and several other ab exercises and a variety of merkin exercises.

    ROF (Line of Fire?) 4 rounds – round 1 = 10 Merkins; round 2 = 10 2-ct mountain climbers; round 3 = 10 scorpion dry docks; round 4 = 20 SSHs.  PAX not exercising was in plank or Al Gore after SSHs.

    2 MOM, including Rocky Balboas and Homer to Marge.

    COT, COR, NOR…off about our day.

    No announcements.

    Study your routes and sync your internal schedules…it’s almost game time!

    No More Gumbo For You!