Author: Gumbo

  • 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!

  • Tootle, Pip and Cheerio…To DK’s House We Go

    3 eager chaps paid no mind to the rain and posted to River Run to start the work week with a leisurely stroll, that went something like this (at least for 2 of us):

    Waste no time increasing the heart rate – head straight to and up Twin Team hill, right on Cawood Drive into Powderham, right on Drakewood Rd, left on Glendowner Rd – cross Ellesmere and take a right on  Gryphon Rd.  Around the corner it turns into Stonegate briefly, then right on Radstock – that turns into Kings Lynn Rd.  Cross Salisbury Rd and continue until we see DK’s house.  Tap the mailbox and return as we came.

    LugNut did his own things and avoided barking dogs.

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

    No new announcements – just get on a team and log some miles for the CSAUP.

    NMS:

    Great running with Rosie (thanks for waiting for me to summit Twin Team – man that is a killer).  Strong pace after that.  Thanks for pushing me.

    Despite our watches saying 2.5 miles and 22:30 minutes right at DK’s mailbox, somehow our return route clocked in just slightly shorter.  No worries, a loop around the BWES parking lot and we nailed 5 miles on the dot.

    We could see the LugNut beacon of light in the distance as we returned but we could not overtake him.  Good work Lug.

    Have a great day men.  No more Gumbo for you!

  • Cat Burglar Cases Timberwolf

    8 SOJ regulars posted to Timberwolf this morning where it was definitely sunny and 70 in our minds and where the following (or something like it) occurred:

    Mosey toward the entrance to pick up Mr. Roper at the trunk shoe store and complete a lap around the large parking lot, then circle up for COP in the parking lot, which included (all IC):

    • SSHs
    • DQs
    • Helicopters
    • Imperial Walkers
    • Tempo Merkins
    • LBCs
    • Flutter Kicks
    • Arm Circles

    THE THANG:

    Lindsay #1 – line up along the edge of the parking lot for a Lindsay.  Starting there, complete 30 box cutters and 10 squat jumps – run across the parking lot to the other side and complete 25 box cutters and 15 squat jumps – repeato back and forth until 10 box cutters and 30 squat jumps.  Al Gore for the Six.

    Timberwolf Love Hill – Partner up and start at the entrance sign.  One partner runs up the hill to the 3rd light pole and back while other partner completes exercises working their way up the hill.  Flapjack and continue until both are up the hill.  Exercises were lunges, polar bears and broad-jump burpees.

    Lindsay #2 – mosey over to the sidewalk edge of the bus loop for the second Lindsay.  This time the exercises were merkins and 2-count Freddie Mercuries.  Wall sit for the Six.

    Chicken Peckers x15 IC

    Light pole Alley – Mosey to the gate/entrance to light pole alley.  PAX runs from light pole to light pole around the back of the school back towards the flag stopping as a group and completing exercises at each light pole (and there were at least 10).  Exercises included:

    • SSHs
    • Mountain Climbers
    • APDs
    • Scorpion Dry Docks
    • Copperhead Squats
    • Ball Dippers
    • Hand-Release Merkins
    • American Hammers
    • Burpees
    • Others?

    Hello DOlly ROF – Hold six inches and complete 10 Hello Dollies when it is your turn.

    Merkin ROF – Start in Al Gore and drop and do 10 merkins then back up to Al Gore when it is your turn.

    4x4s – Complete 10 (or as many as you can until the whistle) 4x4s (drop like a burpee, do 4 merkins and 4 mountain climbers, then pop back up = 1 4×4) OYO.

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

    Announcements:

    • CSAUP – form your teams and log your miles.
    • Breaking Bread this Sunday – Rosie could use a couple more hands.  Reach out to Rosie if you can help out.
    • 10K Training – reach out to Honeydo if you can help out with that.

    NMS:

    The chill in the air was real this morning – actually caught YHC a little off guard.  The mumblechatter was also lively during COP….counting, not so much.  And Lindsay #1 and Timberwolf’s version of Love Hill cut down significantly on the mumblechatter.  Light pole alley has lots of pain potential and was good for keeping the PAX together.

    Great to have Flashdance out to tryout Timberwolf.  Hope to see you back out here on Thursdays brother — and, don’t forget about SOT on Wednesdays if you don’t want to drive to W-Dog….just saying.  Great also to have Manziel back out.

    Way to push through all the reps this morning men.  Great job.  Thanks for following me aimlessly…the sole plan was “no Doras”…Marmaduke killed that horse at SOT.

    Have a great day!ppi

    No more Gumbo for you!