Author: Gumbo

  • 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!

  • Running in a River of Rain

    5 SOJ regulars posted to River Run to log some wet miles this morning.  Distances varied, but hills were climbed, bush was found and penetrated, miles were logged, PAX members were soaked and deposits were made in little green buildings.  Just another great Monday morning at River Run.

    Tclaps to Rosie for destroying the Ashcroft mountain with time to cover some extra distance while Honeymoon pulled YHC’s struggling arse up the mountain and we made our way through the bush and down Twin Team.

    Great to have LugNut and Wedding Singer out this morning.

    Only 7 more Mondays until the CSAUP so come on out to River Run and get some Monday Miles in with us.

    COT, Number-rama, Name-a-rama and Rosie took us out with words of encouragement and prayer for our brotherhood and for all those within F3RVA who are dealing with the difficulties that life throws at us, especially Flatline.

    Back at it tomorrow with a Swirly Q at No Toll…giddy up!

    No more Gumbo for you!

  • Ménage a Triple Check

    A studly threesome of SOJ regulars posted this beautiful Valentines morning to prepare for the day with a beatdown. YHC obliged as follows:

    Mosey to the front of the school for COP, including:

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

    THANG

    Triple Check #1 – at front sidewalk of the school the first triple check consisted of Monkey Humpers (in the spotlight), Box cutters and a run around the Parking lot.

    Mosey to Love Hill for Triple Check #2

    Triple Check #2 – merkins, freddie mercuries and run up the hill and back.

    Mosey to basketball courts

    14s – jumps squats and LBCs (13-1) run across the court stopping at half-court to do 1 Burpee, then 12-2 at the other side. Repeat back and forth until 1-13 and finish with 2 Burpees for 14 Burpees total.

    Mosey to side of school for Triple Check #3

    Triple Check #3 – APDs, Pickle Pounders and Hello Dollies.  Switch after 10 Hello Dollies.

    Mosey long way around the bus loop to the Flag for:

    • Plank-Merkin ROF (15 and pass)
    • Six inches-Leg lifts ROF
    • American Hammers IC
    • 1 minute of Superman

    Moleskin—

    Another great morning in the gloom. Had some partner exercises planned but I’m always ready with an audible so this the ménage a Triple Check with lots of Honeymoon Suite exercises.  Rosie and Bobber killed it as usual.  Well done guys!

    Not much mumble chatter. All business!

    Having to do Monkey Humpers in the spotlight of the truck and bus was wonderful.  I’m sure they appreciated the view!

    Thanks for letting me lead. Always a pleasure.

    No more Gumbo for you!

    (more…)

  • Big Blue…A Sight for Sore Eyes

    YHC pulled into the AO and spotted Big Blue and Rosie’s Pathfinder…finally, after two solo workouts (at least at the start), today there would be fellowship in the gloom.  Who am I kidding, its NoToll – other cars rolled in as 0530 approached, including a visitor from Hickory, NC (welcome back Tater Hole) and a clown-less clowncar from New Market (huh?).  The watch struck 0530 and, as Flatline would say, BOOM –

    Mosey to the back parking lot for COP, all IC including:

    • SSHs
    • DQs
    • Copperhead Squats
    • Imperial Walkers
    • Merkins
    • LBCs
    • Flutter Kicks
    • Arm Circles

    THE THANG:

    Evolution of the Burpee

    Part I – Gather in the front corner of the parking lot as Corner 1 – perform 10 merkins, run to corner 2, perform 10 2-count mountain climbers, run to corner 3, perform 10 Bobby Hurley-style jump squats, run to corner 4, perform 10 Burpees, run to corner 1 and plank-o-rama for the SIX

    Part II – those who were at 45MOM last week, knew this was coming – repeato with each exercise x20 – GO!

    Bench-work Dora

    Mosey to the pavilion and partner up.  One partner runs across the field and back while the other performs exercises.  Together, add up to the following:  50 box jumps or step-ups; 100 Derkins; 200 Dips

    Field Work

    Find a new partner and start with 25 PLTs each in front of the pavilion, then wheelbarrow across the field to the other side (either one guy goes all the way or switch as needed — Swirly KILLED it all the way across).  At the other side, 25 more PLTs each and then wheelbarrow back across (YHC almost spilled merlot — is that a bonus or a penalty if you do it to yourself??)

    APDs as a PAX to catch our breathe

    Court Work and MARY

    Mosey back to the basketball court and line up on the fence.  20 Donkey-Kicks OYO, then Bearcrawl across the first court to the middle area and perform 20 box cutters, then bearcrawl back to the fence.

    Freddie Mercury ROF – circle up and hold six inches (4.5 for Mr. Roper), when it is your turn, complete 10 2-count Freddie Mercuries.

    Hello Dollies IC

    American Hammers IC

    Plank/Merkin ROF  with flare

    1 minute of Superman – Hardywood killed the 80’s style background echo.

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

    Announcements:

    NMS:

    It was brisk this morning but we got warmed up with the Evolution of the Burpee.  Not too much mumblechatter and NONE immediately after the wheelbarrows – damn that hurt.  YHC was gasping for air and nearly plowed the field with is face a couple times.  Way to push through fellas.  Thanks for letting me lead today.  I am always honored to lead such a fine group of men.

    Tater Hole – thanks for joining us.  Much respect for killing it today.  You are welcome in F3RVA any time and we hope to see you back soon.

    Own the day men!

    No more Gumbo for you!

  • Deja Vu?…almost…

    YHC exited the warmth of his vehicle at 0530 prepared for another solo run through the streets of Tarrington and off he went into the cold and dodging the black ice along the way.  Then, as I returned to do a couple laps around the high school, I saw a headlamp in distance…it was LugNut.  The black ice on 288 caused his late arrival and he smartly headed to the track instead of testing the ice on the streets.

    We finished the last 10 minutes together and the company was welcomed.  Thanks LugNut.

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

    Looking forward to a larger PAX at NoToll tomorrow…until then, No More Gumbo for you!

  • Solo Team?

    Can 1 person be a team?  Well, YHC posted solo to Twin Team this morning (as he feared might be the case), but I soldiered on and delivered/received a hearty beatdown that is stuff of legend.  It went something like this:

    Mosey to covered area near parking lot (in case of LIFOs) for the Disclaimer, which was long, detailed and heavily debated.  COP, including SSHs, DQs, Imperial Walkers, Merkins, LBCs, and Flutter Kicks.

    Ok, no LIFOs, so a run was in order — 40 minutes – up hills, down hills, and something in between.  Pace varied, mumblechatter SUCKED, enthusiasm waned, but sweat rolled, pain was experienced and BigData points will be received.

    COT was cozy, Number-rama and Name-a-rama were quick….no announcements!

    Til next time…No more Gumbo for you.

  • Evolution of The Burpee…Part I and Part II

    11 strong veterans broke the hold this morning and posted on a brisk but pleasant morning to start the backside of their workweek with warm bowl of GUMBO, it tasted something like this:

    Long mosey around the perimeter of the AO to the field in the northwest corner for COP, including:

    • SSHs
    • Imperial Walkers
    • Arm Circles
    • Hillbillies
    • Merkins
    • LBCs
    • Flutterkicks

    THE THANG:

    Curb Crawls – mosey to the curb and you know the drill – bear crawl across 1 incline merkin, crawl bear back 2 decline merkins…repeato up to 5 and back down to 1.

    Evolution of the Burpee Part I – mosey past the front of the school to the dip bar area and form up for instruction on the Evolution of the Burpee Part I — basically four corners with the following burpee building block exercises leading up to the full Burpee — 10 merkins in corner 1, run to corner 2, 10 2-count mountain climbers, run to corner 3, 10 jump squats (Bobby Hurley style), run to corner 4, 10 Burpees, run back to corner 1 and plank up for the Six.

    Plank-o-rama for the Six and then with everyone

    2 MOM, including Hello Dollies, Alternating Shoulder Taps and Pickle Pounders

    Evolution of the Burpee Part II — same as Part I just 20 of each exercise.

    Triple Check – on the blacktop and including: wall sit, Freddie Mercuries, and a Sprint to the fence and backpedal back across the blacktop.  3x

    Indigenous People Run around the perimeter back to the Flag

    Ring of Fire – in Al Gore,  drop for 10 merkins and pop back up to Al Gore then pass to the left.

    2 MOM, including American Hammers, Homer to Marge and Rosalitas

    COT, Number-rama, Name-a-rama and YHC took us out giving thanks for this group and the ability to get out in the gloom and have some fun while we motivate and push each other and asking for the Sky Q to watch over our brothers who can’t be in the gloom for whatever reason (injury, illness, other) and to bring them back into the gloom ASAP.

    Announcements:

    • Still recruiting for the Century Classic CSAUP, find your team or sign up as a free agent on the roster sheet and you’ll find one.  Rosters. PreBlast  https://backblasts.f3rva.org/2018/01/19/f3rva-century-classic/
    • HoneyDo and others are looking for volunteers to help train some folks for the 10K – commitment is Saturdays after Dogpile.  Reach out to HoneyDo and join the effort if you can.
    • Is there a lunch spot today???

    NMS:

    Great work today guys.  Who knew 35 degrees could feel so pleasant.  It was a great morning and pretty simple exercises but great effort by the PAX.  What to roll through the Evolution of the Burpee and the Triple Check.  Thanks for letting me lead – always a pleasure – and great to get across the river and see some different faces.

    Not a ton of mumblechatter (at least that the Q heard) other thank busting Keymaster’s chops for his off the books run.

    Pretty sure I caught a few instances of upright APDs in the attached video (a classic) and even some quasi-Hillbillies (not Jville quality of course).  And, some Offshore Hammer Time.  Enjoy.

    No more Gumbo for you!