Author: Gumbo

  • Ode to TYA (and Saab)

    4 SOJers posted to Timberwolf to take full advantage of the wonderful weather and maybe the actual arrival of Spring (hopefully).  YHC had a few things in mind to as a tip of the cap to TYA for his birthday and to TYA and Saab for their 100-mile feats… it went something like this:

    Long mosey around the back of the school and over to the large bus parking lot for COP, including:

    • Helicopters
    • Don Quixotes
    • SSHs
    • Imperial Walkers
    • LBCs

    THE THANG

    Route 55 (aka Route 66 in the Exicon)

    Starting at light pole #1 with 1 merkin, then run to light pole #2 and do 2 merkins, and so on and so forth around the parking lot to all 10 light poles for a total of 55 merkins.

    Run it back but with jump squats

    Mosey to the basketball courts

    The TYA/Saab (aka The Wilt Chamberlain in the Exicon)

    Line up on the end line and start with 100 LBCs OYO, then sprint 100 feet to opposite end line and do 100 squats, sprint back to original end line and do 100 2-count flutter kicks, sprint to opposite end line and do 100 lunges (50 each leg), then sprint back to original end line and plank for the six.

    Donkey Kick Filler

    Mosey over to the brick wall and do 20 Donkey Kicks OYO, bear crawl across path, do 10 merkins, crawl bear back to the wall.

    Native American Run long way around bus parking lot and to the front entrance of the school, bottom of the hill for Timberwolf Hill

    Partner up – Partner 1 runs to the top of the hill (3rd lightpost) and back, Partner 2 performs exercise, then flapjack working your way up to the top.  Exercises included: Lunges, Broad-jump Burpees and Polar Bears

    ROF – circle up on our six and hold six inches.  When it is your turn, perform 10 heels to heaven and pass it to the left.

    6MOM – right into some Mary, including:

    • Hello Dollies
    • APDs x 55
    • American Hammers
    • Freddie Mercuries – Jville cadence – slow, then fast, then Jville fast
    • Box Cutters
    • Superman

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

    Announcements:

    • CSAUP – you should be tapering
    • Jville has a clown car heading down to Hampton Roads this weekend for the Peninsula Launch – reach out to him if you can ride along

    NMS:

    YHC wanted to give a little SOJ shout out to TYA for his birthday and for his recent 100-mile feat (and a shout out to Saab for the same).  YHC also wanted to focus mostly on running, legs and abs.  When I saw The Wilt Chamberlain, and Route 66 in the Exicon, the plan came together.

    Tclaps and much RESPECT to TYA and Saab for their leadership and dedication to F3RVA and to redefining CSAUP and the boundaries for pushing yourself to the limits.  It is a pleasure and a privilege to be amongst you guys  and to have your character and fortitude permeate across F3RVA.  MUCH RESPECT! And thank you!

    The PAX today pushed through strong on teach exercise.  Way to work guys.

    No More Gumbo For You!

  • 3 for 5 at River Run

    A trio of SOJ regulars and SOJ CSAUP participants posted on this crisp Monday morning to log some miles.  With YHC’s knee feeling a little wonky this weekend, a mostly flat route winding through the River Downs neighborhoods – both North and South of Robious Road.  The pace was modest and we got stuck crossing Robious a couple times, but we put in a solid 5.1 miles and conquered one short but steep climb on Post Mill.  Great work guys!  A good run and better fellowship.

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

    No More Gumbo for You!

  • A Lucky 7 for Modified Twin Team Hill Repeats

    A lucky 7 posted to Twin Team on this sunny and 70 morning that was sneaky cold.  YHC pulled in a little before 0515 to see Rosie preparing to get some pre-game miles…SURE, I’m in, let’s go.  Well with YHC throttling down the pace, we arrived back at the flag about 30 seconds after the Bell rang — no fear,  with DK being the wily veteran that he is, he got COP started with SSHs near the cars in the fresh diesel-fume-filled air…Thanks DK.

    YHC claimed the Q and we mosey to the side of the school for some fresher air for the remainder of COP, including:

    • Imperial Walkers
    • Helicopters
    • DQs
    • Arm Circles

    Mosey back to YHC’s car to pick up some props (jump rope and 2 kettle bells) and then continue the mosey across Robious Rd to the base of Twin Team Hill for instruction on the Modified Hill repeats.  YHC would run up the hill/mountain about 100-125 years and place lights at a mailbox for Position A and start doing SSHs while waiting to be relieved in the rotation.

    The remainder of the PAX stayed at the base and performed the following AMRAP until PAX member gets back from Position A:

    • Goblet squats with 35lb KB
    • KB Swings with 25lb – your choice or alternate between single-arm or double-arm swings
    • Jump Rope
    • Box Cutters
    • Freddie Mercuries

    6th man would sprint up the hill to Position A and switch with YHC to do SSHs.  YHC sprints back downhill to the group to trigger the next rotation….Clear?

    Continue the rotation until each PAX member has completed the full rotation twice.

    Gather the props and mosey back to the parking lot for 3 MOM, including a 6-inches/Hello Dolly Ring of Fire and then Flutter Kicks in cadence until the Closing Bell Rang (25 or 30).

    COT, Number-rama, Namearama and DK took us out with some words of wisdom and hope that we can do our part to spread some goodness and kindness and some optimism that by doing so maybe we can change the narrative out there today.  Great thoughts DK – let’s all do our part!

    Also great to have Bullseye back out.  Well done today brother.  And, thanks to Mr. Holland for crossing the border to join us SOJ.

    Only Announcement was CSAUP – get those miles in or sign up to help with the party stops or after-party.

    Have a great Friday men!

    No More Gumbo For You!

  • In Search of the Negative Split in Tarrington…

    4 grizzled veterans, including one who has been losing more sleep than others these days, posted to River Run to log some miles.  YHC called out the plan – each PAX member would set off on their individual journey through (generally the traditional Tarrington route) in search of this thing that the great SPlinter spoke of on Friday…the NEGATIVE SPLIT — out for at least 23 minutes and then turn around and retrace your steps and try to get back to the flag before time ran out.

    From the beginning, Rosie was off to the races clearly with 6+ miles on his mind, and he crushed it.  YHC had 1 goal – make it to crest of the Ashwell hill.  It took 23 minutes and 45 seconds to get there, so I had to turn on the jets (relatively…so the speak) to get home before the bell rang, but I finished with seconds to spare and 5.34 miles logged.

    LugNut and Singer took varying routes but both crushed it.

    Great start to the week, gents.  Thanks for posting and pushing yourself this morning.

    Announcements:

    • CSAUP – if you’re not tapering, you’re not trying… get out there.
    • The Masters’ Team can thank SOJ for releasing Jville from his SOJ commitment so that he can blaze the trail for the Masters’ Team just like 100 year old Orville Rogers blazes the new UST&F Masters’ Division 60-meter http://www.espn.com/video/clip?id=22815850  No doubt these guys would have dominated some F3 in their time!

    Have a great Monday men.  No More Gumbo For You!

  • Salisbury/Powderham Loop

    2 runners posted to get in a few miles before the Wintry Mix descends upon us.  Conditions were excellent for a run – cool but not brutal and relatively little wind compared to recent days.

    We headed up Twin Team and turned right on Brigstock into Salisbury.  Second right on Mt. Hill for the loop around back to Brigstock.  Left on Brigstock back to Ellesmere – Right on Ellesmere into Powderham.  Right on Glendower and around the curve onto Drakewood and back to Twin Team via Cawood Dr.  Down Twin Team and back to Bettie Weaver – down past the high school and back to get up to 5.1 miles.

    Thanks to Rosie for posting and throttling it down today to run with YHC.  Great time as always.

    Short COT and off about our day.

    No More Gumbo for you

  • Second Anniversary Celebration – Pre-game Miles and Lucky Horseshoe…

    Six SOJ regulars posted to Timberwolf not knowing what was in store.  YHC and Rosie met Swirly-early and knocked out a couple pre-game miles…CSAUP is bearing down boys!  Thanks to Rosie for being up for that even though he didn’t know what was in store for the workout — I did warn that we would get a couple miles during the workout thought.

    Upon return to the flag, Wilson, Marmaduke and Honeymoon were ready to go and Mr. Roper came in hot and jumped out of his crocks and into shoes in one fluid motion…0530 and we were off…

    Mosey to the tennis courts for COP, including the following IC (most x24 for the 24 months YHC has been doing F3):

    • SSHs
    • Imperial Walkers
    • DQs  – only 10 super slow (5 for Wilson and Roper)
    • Merkins
    • LBCs

    THANG – Lucky Horseshoe

    Mosey to the track and provide brief instruction and then at 0537 we were off and running on the horseshoe, which includes:

    1. Lap and 20 merkins
    2. Lap and 20 merkins, 20 storm squats (Imperial walker with 2 squats = 1)
    3. Lap and 20 merkins, 20 storm squats, 20 scorpion dry docks (switch scorpion legs after 10)
    4. Lap and 20 merkins, 20 storm squats, 20 scorpion dry docks, 20 WWII situps
    5. Lap and 20 merkins, 20 storm squats, 20 scorpion dry docks, 20 WWII situps, 20 lunges (10 each leg)
    6. Lap and 20 storm squats, 20 scorpion dry docks, 20 WWII situps, 20 lunges (10 each leg)
    7. Lap and 20 scorpion dry docks, 20 WWII situps, 20 lunges (10 each leg)
    8. Lap and 20 WWII situps, 20 lunges (10 each leg)
    9. Lap and 20 lunges (10 each leg)
    10. Victory Lap

    stretch and mary for the six and then back to the flag for COT, Number-rama, Name-a-rama and YHC took us out.

    No announcements – Dogs & Kids people!

    NMS:

    Everyone crushed it but Rosie absolutely DESTROYED it, finishing the full horseshoe in right around 30 minutes and even joining YHC and Honeymoon for a second Victory Lap.  YHC and Honeymoon came in right around 33-34 minutes and Marmaduke, Wilson and Roper crushed it with 2 minutes to spare.  VERY WELL DONE MEN!!

    I am not sure how much time is usually allotted for the horseshoe, but damn that thing is a killer.  YHC has managed to avoid partaking in a Lucky Horseshoe thus far so he figured his 2-year anniversary was time to bite the bullet.  What a smokefest.

    A pleasure to lead such a fine group this morning.  I am so thankful and grateful for everything F3  has given me and shown me over the past 2 years.  I couldn’t imagine not having it in my life now.  Thank you all!

    No more Gumbo for you!

  • A Solo Six…No Bush

    1 lonely sole braved the return of Winter temps and the remnants of the windy weekend and took the opportunity to extend the mileage with no 0615 COT deadline waiting.  YHC headed out and into to Tarrington for the traditional loop but once I reached the entrance to Tarrington at Robious Road, rather than crossing the road and into the bush, YHC turned around and re-traced the route back to the flag for a full 6 miles (with a lap around the BWES parking lot).  Not a bad route and the Ashwell hill coming back up to Sheffield on the return was no joke.

    COT was cozy and brief and held in the warmth of YHC’s vehicle.

    See you in the gloom

  • An SOT Party – Where did all these people come from?

    11 warriors braved the DEEP gloom of SOT…yes, 11.  Double-digits at SOT for the first time in a LONG time.  YHC was not expecting these numbers, but no worry, Rosie has some kettlebells too – silent audibles in my head and off we went:

    Mosey with 4 lucky PAX members carrying kettlebells in tow, to the basketball courts for the disclaimer (needed with an FNG) and COP, including:

    • SSHs
    • Arm Circles
    • DQs
    • Helicopters
    • Imperial Walkers
    • LBCs
    • Freddie Mercuries

    THE THANG:

    Four Corners plus Burpees – Starting in the near corner, 10 merkins, run the long way to the corner 2 stopping at each basketball goal to do a Burpee, 20 jump squats in corner 2, run the base line to corner 3, 30 box cutters in corner 3, run the length again stopping to do 1 burpee at each basketball goal, 40 2-count mountain climbers in corner 4, back to corner 1 and plank up.

    Plank-o-rama for the six, including some Pickle Pounders IC for Wilson!

    Triple Check Round 1  – 4 groups, 1 KB per group, exercises were, squats holding the KB, merkins, run to far end and back.  3 times through.  Plank for six

    Triple Check Round 2 – same groups, exercises were KB Swings (or Upright Rows if you prefer with the 35 lb KB), flutter kicks and run to the 2nd basketball goal, do 5 burpees and backwards run back.  3 times through. Plank for six.

    ROF – Modified Ring of Fire, spreading the 4 KBs around, perform the following exercises and pass the KB to the left — with 35lb KB do squats, with 25lb KB do Swings, with no KB plank and do merkins — 10 reps and pass the dutchie on the left-hand side…(who just sang that??  80’s ROCK!).

    Mosey with KBs back to the lighted area near the flag for some Mary, including:

    • Hello Dollies x37 for the points scored by St. Edwards 6th-grade boys basketball team in the championship game last night.
    • Rosalitas x22 for the points scored by their opponent (Our Lady of Lourdes)…VICTORY and Defending Champions Baby!!
    • Crab-cakes — see Aisle 5 for a demonstration!
    • APDs
    • Monkey Humpers – by request of the lucky female bus-driver who witnessed this lovely exhibition
    • 5 burpees OYO
    • 1 minute of good-form plank

    COT, number-rama, name-a-rama and YHC took us out.

    Announcements:

    • CSAUP – get ready and participate!

    NMS

    Great to have Jville, Wilson and Aisle 5 back out in the gloom together.  Big Data test – when was the last time all three of those guys posted together?

    Also great to have Aisle 5’s son (now Dirty Rice) join us in the gloom.  Finally, great to have a visitor (Christmas) up from Charlotte – come back out soon.

    Great work by everyone.  Thanks for indulging the KBs for a change.  Let’s keep the momentum going and keep the turnout up at SOT.

    No More Gumbo for you

  • Ticket for 4 on the Rollercoaster

    4 River Run regulars purchased tickets for the River Downs Rollercoaster and started the morning by destroying some hills SOJ…after LugNut nicely moved his vehicle to clear space for the concerned bus driver…

    Route was around the loop by the high school, right on Robious Road (on the walking path), take a left and cross over onto Riverdowns South, 2nd left onto Queens Grant Drive – up the killer hill – right on Royal Crest and down the hill to Gumbo’s house (or into Cross Creek for an extra mile if you are Rosie and you have a rocket strapped to your feet).  Then the worst part – turn around and return up the shorter, steeper hill and then down the long hill and back around by the high school to the Flag.

    5 miles for Flatline and Gumbo; 6 for Rosie and 4+ for LugNut.  Way to work men.  Great run.  There will be more rollercoasters in the River Run rotation coming up.

    COT – number-rama, name-a-rama and YHC took us out.

    Announcements:

    • CSAUP – sign up, commit, train… I’m looking at you Wilson

    NMS:

    Rosie took off like a bat out of hell and left Flatline to drag YHC’s sorry but up and down the Rollercoaster.  It was great to run with Flatline this morning and great to see him in the gloom this whole week and especially after what I know was a draining day yesterday.  RESPECT!!

    LugNut, as usual, did his thing and logged the miles.  Way to work LugNut.

    See you in the gloom.

    No more Gumbo for you!

  • A New Sheriff in Town at Timberwolf…

    7 SOJ PAX members, including one Kotters (Sparky) who came out of hibernation, posted to Timberwolf to check out what Sheriff Roscoe P. Coltrane had in store for us today.  It went something like this:

    COP including:

    • DQs
    • Arm Circles – OYO — Flashdance’s dream, but you gotta be there!
    • SSHS
    • Merkins

    Mosey to the track for some EMOM Sprints – sprint around the track for 1 minute, then walk back in opposite direction for 1 minute of rest.  Continued for at least 5 rounds.

    The Roscoe Study Group – PAX was asked to name the 5 core principles of F3 and exercises/punishment handed out for correct or incorrect answers.  Rosie and Gumbo answered correctly and then we went off the rails with Mr. Roper and Honeymoon.  Roscoe put them in detention.

    The Roscoe Special — Bench Work – partner overhead presses with the benches and attempts at curls – some went well and others poorly.

    Round 2 of EMOM Sprints – change up the direction.

    Mosey back to the flag for a couple minutes of Mary.

    COT, name-a-rama, number-rama and Roscoe took us out.

    NMS:

    YHC had put out a note to the SOJ crew on Tuesday that there would be running at Timberwolf as I had the Q.  At SOT, Roscoe asked YHC if I would let him have the Q and since we have all eagerly awaited a full Roscoe Q, I obliged but did tell him I promised some running…I DIDN’T SAY SPRINTS!  Man those smoked me.  I think they smoked everyone except Rosie who ended up on a completely different side of the track than the rest of the PAX each time – although Tclaps to Sparky – poor guy held on to Rosie for a mile or two…good effort man.

    Overall, great first Q from Roscoe, and we look forward to many more.  Great job guys!

    Let’s reach out to Kotters and bring them back now that temps are normalizing (sort of).

    No more Gumbo for you!