Author: Gumbo

  • 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!

  • 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!