Author: Gumbo

  • Mr. Mister Live at Twin Team

    4 F3RVA regulars (including 2 Misters) opted for a SOJ bootcamp beatdown to mark the end of their work week.  Gumbo took the Q and it went something like this:

    Mosey two laps around the parking lot waiting for LIFOs – YHC had a feeling Mr. Roper would show up despite no sign of the mobile changing booth (i.e., the 4Runner) as of 0530, but not wanting to disappoint the Q, Mr. Roper rolled in as the on-time trio completed lap #1.

    Triangle/Square it up for COP, all IC, including:

    • SSHs
    • DQs
    • Helicopters
    • Imperial Walkers
    • Arm Circles
    • Tempo Merkins
    • Mountain Climbers
    • LBCs
    • Hello Dollies

    THE THANG

    Burp in a Box – Mosey over to the welcome circle in front of BWES and relive an exercise that LugNut introduces at BWES back in its early days. Using the 8 visitor parking spaces, start in space 1 with 1 Burpee, then run a lap around the circle.  2 Burpees in space 2, run a lap.  Repeato moving to the next parking space and increasing the Burpees by 1 up to 8.  Al Gore for the six.

    Wall Work and PLTS – Mosey to the covered entryway of BWES and find a spot on the wall for the following:

    • 1 minute wall sit
    • Partner up for 25 PLTs each
    • 15 Chicken Peckers IC
    • 25 PLTs each
    • 1 minute wall sit
    • 15  Chicken Peckers IC
    • 25 PLTs each

    AROD – mosey around the corner to the end of the bus loop for a backwards Dora.  Find a new partner and complete  300 squats, 200 2-count Freddie Mercuries and 100 merkins while taking turns running around the bus loop.

    2MOM at the end of the bus loop, including APDs, Flutter Kicks and Box Cutters

    Mosey back to the Flag with time for a ROF Rosie Style (start in Al Gore, drop for 10 merkins and hold plank all the way around the horn, then 10 more merkins and back up to Al Gore).

    1 minute of LBCs to finish up.

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

    Announcements – CSAUP is gaining steam and a pre-Blast should come out soon.  Form your teams and log your miles.  Get ready!

    NMS:

    Great to have Mr. Holland SOJ for a beatdown.  Thanks for the partnership during PLTs – way to bang those out.  Rosie hung with the PAX for a while during the burp in a Box, but you can’t keep that animal in a cage for too long and off he went to crush the PAX on the last 3 rounds.  No particular reason for running the DORA backwards other than my shoulders were still burning from the Chicken Peckers and YHC wanted to delay the 100 merkins for a little while.  BTW – shoulders are still burning.

    Great job this morning PAX.  Thanks for following my lead.  Always a pleasure to step out front and act like I have a plan.

    No more Gumbo for you!

  • Trio of Hate Waits on the Snow at SOT

    3 SOJ regulars of the HATE vintage eschewed the forecast and posted at SOT this morning to warm up with a steaming pot of GUMBO, that tasted a little something like this:

    Mosey around the bus loop and back to the opposite parking lot for COP (all IC x 17):

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

    THE THANG

    Quarter Pounder with Fries:

    Mosey to the football field (now slightly covered in snow) for–

    • Sprint to the 25 yard line, perform 25 merkins, backpedal back to the end-zone and perform 4x4s until the six arrives.
    • Sprint to the 50, 50 squats, backpedal back, 4x4s
    • Sprint to the 75, 75 single-count slippery mountain climbers, backpedal back, 4x4s
    • Sprint to the opposite end zone, 100 SSHs, backpedal back, 4x4s

    4 Corner Escalator:

    • Corner 1 = 10 CDDs, run to corner 2
    • Corner 2 = 10 CDDs, 20 Box Cutters, run to corner 3
    • Corner 3 = 10 CDDs, 20 BCs, 30 Monkey Humpers, run to corner 4
    • Corner 4 = 10 CDDs, 20 BCs, 30 MHs, and 40 2-count Freddie Mercuries, run to corner 1 and Al Gore for Six

    Jacob’s Ladder:

    Mosey over to hill near tennis courts for Jacob’s Ladder — run up the hill perform 1 Burpee, run back down and perform 1 jump squat…repeato up to 7 and back down to 1.  SMOKED!

    Triple Check:

    Mosey back to flag area for a traditional triple-check with Incline Merkins, Flutter Kicks and a run around the parking lot median

    Tour De Bus Loop:

    Instead of 5 MOM, we took a lap around the bus loop stopping randomly on Q’s command for exercises, including SSHs, HIllbillies, Bear Crawl and Crab Cakes

    Back to the Flag for COT, Number-rama, Name-a-rama and YHC took us out

    Announcements:  CSAUP – get your teams formed and get your miles in.

    NMS:

    Not a lot of mumblechatter this morning other than surprise that the snow arrived later than expected.  YHC woke up Swirly-early this morning expecting to wake to snow-covered roads and wanting to allow for extra time to get to the paradise that is SOT… Instead, it was a light freezing rain and flurries and I had extra time to plan the workout.

    Rosie and Marmaduke arrived at normal time, and the hate trio quickly got to work.  YHC really only had the Quarter Pounder, the 4 Corners and the Jacob’s Ladder planned, but this PAX crushed all 3 and we needed to fill the remaining time.  Great job guys.

    I hope everyone stays warm and safe today.  Have a great day.

    No more Gumbo for you!

  • The McRib Sandwich is Back…

    Order was restored this morning at Timberwolf as McRib rolled into the parking lot, slightly LIFO after getting stuck behind the garbage truck, and all in all 6 stalwarts attacked the morning like this:

    Short mosey to the end of the parking lot for COP and to wait for McRib (and, as it turns out, the real LIFO – Mr. Roper). COP included:

    • SSHs
    • DQs
    • Helicopters
    • Imperial Walkers
    • Merkins
    • LBCs
    • Arm Circles

    Lightpole 11s:

    Mosey around the front of the school to the bus loop for 2 rounds of 11s using the 10 lightpoles that surround the loop.  Two Exercises.  Starting at lightpole 1 with 10 and 1 run to lightpole 2 and do 9 and 2 and so on.

    Round 1 Exercises: Merkins and Box Cutters

    Al Gore to wait for the Six at the 10th lightpole and then the PAX performed 5 Burpees as a group before Round 2 to trace the loop back.

    Round 2 Exercises: Squat Jumps and Freddy Mercuries (2-count)

    Plank-o-Rama for the Six, then 10-count plank walk on the curb in each direction.

    Triple Check

    Mosey to the back corner of the bus loop for a classic triple check with BTTW, WWII sit ups and a short run around the median island with a brief stop by the remaining snow pile for 3 burpees in the middle of your run.  Three rounds…

    Wall Exercises:

    Mosey through Sparky’s Play Alley to the back of the school and find a nice lighted spot on the wall for the following wall exercises:

    • DKs and FKs — Start with 11 Donkey Kicks on the wall, then bear crawl across the road and do 11 2-count Flutter Kicks, then lunge back to the wall.  Three Rounds.
    • Wall Planks In Cadence x11 — Three Rounds

    Lightpole Alley

    Slowsey back to the flag stopping along the way at each of the 5 lightpoles for exercises:

    1. 20 SSHs
    2. 10 deep squats
    3. 10 2-count mountain climbers
    4. 10 Rosalitas
    5. 20 APDs

    ROF Medley

    1. Burpee ROF – running in place and each PAX member called out “Burpee” and a burpee was done – YHC called for 2 for a total of 7 and 21 for the morning.
    2. Dolly ROF – PAX holding six inches and take turns completing 10 Hello Dollies
    3. Merkin ROF – PAX holding plank and take turns completing 10 merkins – no flare just good form.

    2 MOM

    • 20 American Hammers IC
    • 1 minute of WWIIs

    COT, Number-rama, Name-a-rama, and YHC took us out.  No announcements other than discussion and excitement (?) about the upcoming CSAUP.

    NMS:

    No fluff this morning and not too much mumble-chatter.  All business and the PAX worked hard.  Way to go guys.

    Great to have McRib back out in the gloom and Mr. Roper is becoming a Timberwolf regular.  Soon he will leave a pair of shoes there so he can do his routine footwear swap car side.

    Have a great day men.  Thanks for letting me lead.

    No more Gumbo for you!

     

  • SOP-ONLY at River Run

    2 SOP wackos started the work-week with a few frozen miles, and we managed to stay up-right the entire time.  Just under 5 miles traversed – a big thanks to Rosie for keeping it in low-gear and hanging with me for a nice jaunt through Tarrington.

    Announcements:

    CSAUP – a BRR-style tour of the F3RVA AOs is coming in mid-April.  Routes, obstacles and details to come.

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

  • You can always count on Rosie…

    As thoughts of remaining in the warm car rushed through YHC’s head, the dream was shattered by the piercing headlights of Rosie’s pathfinder…well, time to get to work.  Two River Run locals, broke free from the warmth, let their knees feel the cold breeze and took off toward Twin Team Hill – but opted to hook a Right and head for flatter streets.  Down to YHC’s neighborhood and looped back across Robious for the “North” side loop.  4 miles for YHC – with an early exit for a case of the Santa Brunch Revenge, while Rosie clocked nearly 5 miles.  All in all a good start to the week.

    Rosie has the Q at NoToll tomorrow – should be a doozy!  Don’t miss it.

  • The S-T-A-C-H-E Crosses the Rivah…

    18 strong and motivated men descended upon 45 MOM this morning to send November, and its no shaving, mustache growing and merkin challenging ways, out with a bang.  YHC planted the flag, greeted some PAX members he has not seen in quite a while and then the clock struck 0530 – TIME TO MOSEY….

    Mosey to the basketball courts (sorry ladies) for COP, all IC, including:

    • SSHs x25
    • DQs x10
    • Imperial Walkers x15
    • Merkins x10
    • LBCs x20

    THE THANG — STACHE TIME

    S – Suicides

    • Regular
    • Backward
    • Side Shuffle
    • Bear Crawl — always a crowd pleaser

    T – Tammy Wynette (inspired by her song “Stand By Your Man”)

    • Partner up and complete 5 rounds of 10 tempo merkins and 10 tempo squats each person for a total of 100 as a group.  Partner 1 performs tempo merkins to Partner 2’s count while Partner 2 is doing squats.  Flapjack back and forth until you have completed 5 rounds.

    A – APDs x 30 IC

    C – Captain Therkins

    • Captain Thors – combination exercise of WWII Situps and American Hammers (2-ct of course) in which you increase the numbers each round but maintain a 1 WWII : 4 AH ratio (1-4; 2-8, 3-12….and so on).
    • The “erkin” part of this is that in between sets of Captain Thors – you flip over and do 5 merkins
    • AMRAP for the LONGEST 5 minutes EVER!

    H – 4 H Corners

    • On the tennis courts perform 10 Hand-release Merkins and 10 Monkey Humpers in each corner

    E – Elevens

    • Mosey to the near sideline of the field for Elevens — Merkins (of course) and Box Cutters.  Perform 10 Merkins and 1 Box Cutter, then run across to tree-line and do 9 and 2….and so on.

    Native American Run back to the Flag – with a jail break called at about the pavillion

    COT, Number-rama, Name-a-rama and YHC took us out very thankful that the calendar turns to December tomorrow.

    No Announcements except a reserved confirmation that Marv’s house is still standing

    NMS:

    Not a ton of mumble-chatter, at least that YHC could hear.  If I missed some good stuff, sound off in the comments.  Lots of grumblings on the bear crawl suicide (which suck) and on the Tammy Wynette.  I will say, the first time YHC broke out the S-T-A-C-H-E, we did 10 rounds of that and it SUCKED BAD.

    It was a pleasure to lead this morning and especially fun to see some faces (new and old) that I don’t usually see.  Hitting a new AO every now and again is always great.

    Great job by everyone.  Thanks for putting up with another serving of Gumbo…

    No More Gumbo For You!

  • Leftover Gumbo Warmed the Soul on the Frozen SOT Tundra

    8 SOJ regulars posted to SOT this morning maybe expecting slightly warmer temperatures, but once you cross through the gate toward the football field of broken dreams, you are always entering a dark polar vortex, and today was no different.  Today’s beatdown went like this:

    Mosey around the bus loop and back to the small parking lot to pick up McRib (new wheels but still LIFO) for COP, all IC, including:

    • SSHs x30
    • DQs x10
    • Helicopters x10
    • Imperial Walkers x15
    • Arm Circles x15 (10 small, 5 large) – forward and backward
    • Merkins x10
    • LBCs x20 (or so I think – the revving of bus engines made it hard to hear)

    THANG:

    Merkin/Jump Squat Lindsay’s on the track – mosey through the polar vortex to the track and form up at the near end to start the Lindsay’s with 30 Merkins and 10 Jump Squats – run around the track to the other end for 25 Merkins and 15 Jump Squats — continue around until finishing with 10 Merkins and 30 Jump Squats.

    Let’s Try These Proper Dora’s Again – mosey to basketball courts and partner up for proper dora’s (sort of).  The exercises were 1 Burpee, 2 WWII situps, 3 Merkins.  Complete 50 while taking turns running the length of the courts and back.

    1-minute Wall Plank – mosey to the side of the school and wall plank – starting in regular plank and moving to wall plank and back to regular plank continuously for 1 minute.

    Curb Lunge – Derivation of curb crawls but YHC’s shoulders were smoked by the merkins and planks so far, so forward lunge across to the other curb, perform 1 2-count ball dipper, backward lunge back, 2 2-ct ball dippers….up to 5 and back down to 1.

    ROF Rosie Style – mosey back to the flag and do the Rosie ROF – starting in Al Gore, drop for 10 merkins, hold plank, when it comes back around to you 10 more merkins and back to Al Gore.

    3 MOM, including:

    • Hello Dollies x15
    • Freddie Mercuries x15
    • American Hammers x10

    COT, Number-Rama, Name-a-Rama and YHC took us out

    Announcement — HDHH at Soon to be Marv’s tonight at 5:00.  https://backblasts.f3rva.org/2017/11/20/hdhh-weds-after-tgiving/

    NMS:

    Suffice it to say that the SOJers are tired of the November menu of Gumbo, but the PAX pushed through strong today.  YHC wasn’t satisfied with the last attempt at Proper Doras, so he brought it back….STILL SUCKED!  Burpees add to the misery nicely.

    Unofficial count of Merkins was 215 (assuming you did 1/2 of the merkins in the Proper Doras), individual counts may vary.

    Strong work men!  Thanks for letting me lead so much this month, it has been a pleasure.  I’m taking the show across the river to 45MOM tomorrow to close out November strong!

    No more Gumbo for you!

  • SOP vs non-SOP

    17 grizzled vets (some more manly (or insane) than others) posted at NoToll for a mostly you vs you workout with a little us vs them thrown in also.  It went like this:

    VERY short mosey to the first light pole for COP, all IC, including:

    • SSHs x20 (during which YHC noticed the nearly even split between Shorts Only Posters and those in tights or other varieties of unnecessary clothing covering their legs – and an audible was called silently in YHC’s mind)
    • DQs x10
    • Helicopters x15
    • Imperial Walkers x15
    • Merkins x10
    • LBCs x25 (missed my exit ramp and had to go around the block)

    Manly Men vs. Others Team Relays — Another short Mosey to the basketball courts and break into two teams – SOPers and Others and form up on the end line for team relays:

    • Round 1 – Suicide relay; rest of team perform 4x4s (look ’em up and add them to your repertoire – they kind of suck especially in long durations).  Team plank when all members have completed a suicide.
    • Round 2 – Suicide relay; rest of team Hello Dolly (audible half-way through to LBCs) – Al Gore as a team when finished.
    • Close races but I think the SOPers went 2-0 — the “Others” can correct me in comments if necessary.

    Teams were actually even number of runners, since Swiper is still recovering (great to have him out today to partake in the ground and pound sections that he could!)

    Chicken Peckers Round 1 – Line up along the fence line for Chicken Peckers (a new RVA favorite) x15 IC

    Large ROF Rosie Style – Circle-up on the court for a large mid-beatdown ROF — staring in Al Gore go around the circle dropping for 10 merkins and holding plank, then when it comes back around do 10 more merkins and Al Gore for the rest of the PAX.

    Lazy Triple Check – short mosey to the bathroom area for a triple-check including People’s Chair on the wall, dips on the bench (or squats if you lost out on musical chairs) and the timer was doing 25 Werkins.  3 rounds…of course.

    Chicken Peckers Round 2 – 10 IC this time

    PLTs – partner up and perform 3 rounds of 20 PLTs each

    ROF – SOPers vs. Others – form two smaller circles and perform the traditional ROF – starting in plank and performing 10 merkins when it comes to your turn (YHC did 20 to account for the SOPers having 1 less member).  Team Al Gore when finished.  I am pretty sure this was a dead heat.

    5 MOM, including:

    • APDs x20
    • Freddie Mercuries x20
    • Flutter Kicks x20
    • Hello Dolly x20
    • American Hammers x10

    Stumble back to the flag for COT, Number-rama, Name-a-rama and YHC took us out, including two prayer requests:

    • For a St. Michael’s family whose 3rd grade son lost his battle with leukemia just the other day.  Heartbreaking – another reason to get home, hug your wife and kids and be thankful for every day and every blessing we have.
    • For my friend’s family – his father (88) is having emergency open heart surgery today as a last resort.
    • Send them all up to the SKY Q men – they all help…

    Announcements:

    NMS –

    YHC had a different plan for today, including more running and rounds of 4-corners, but seeing Swiper and noticing the near-even split is SOPers vs. Others – a necessary audible was called and YHC flew a little by the seat of pants…err shorts after that.  Nonetheless, I hope the PAX got their money’s worth out of the semi-ground & pound.  You should have gotten around 200 merkins depending on how many 4x4s you did during the first suicide relay — individual counts will vary!  Finish the challenge strong – 2 days left.

    Lots of good mumblechatter today and some especially terrible counting by the PAX…I won’t name any names…Mr. Red Shorts!  All good though and a pleasure to lead, as always.

    NoToll is officially relinquished from YHC’s control – something other than Gumbo will be on the menu next week.  You’re welcome!

    No more Gumbo for you…until tomorrow!

  • A cold river runs slowly…

    4 veterans posted to River Run this morning for a chilly River Run.  The PAX departed their warm vehicles with 2 minutes to spare and just enough time for route instructions – partially the traditional route but without the Ashwell loop and instead picking up a flat loop at the bottom of Twin Team hill — or so I’m told…as YHC had to exit stage right after Twin Team Hill to do battle with some upset pie.  Rosie took the lead and returned with Singer in tow, so all ended well – except for the pie that is.

    LugNut did his own thing and returned by the bell.

    Good to get out and get a few miles in.  Great to see LugNut – it’s been a while since we have posted together.

    Have a great post-Holiday Monday…

    No more Gumbo for you!

  • We are Half PROPER at SOT

    7 hearty souls looking for an excuse to consume a little extra tomorrow posted to SOT for a Thanksgiving appetizer of Gumbo, it tasted a little like this:

    Mosey around the bus circle and form up for COP in the adjacent parking lot, including the following exercises all IC:

    • SSHs x20
    • DQ x10
    • Helicopters x10
    • Imperial Walkers x20
    • Arm Circles (sorry Flashdance) – 10 small, 5 large – forward then backward
    • Merkins x20
    • LBCs (nice and wet and cold) x20

    THE THANG-

    The Suck – six exercise locations – each on a parking spot line with two parking spots in between for the transition.  7th PAX member was the rabbit timer who ran around the bus loop.  While rabbit was running, the exercises were AMRAP as noted below.  When rabbit returned and called switch, each PAX member bearcrawled to the next location and the person at Spot 6 became the new rabbit.

    • Spot 1 – merkins
    • Spot 2 – jump squats
    • Spot 3 – SSHs
    • Spot 4 – Flutter Kicks
    • Spot 5 – Mountain Climbers
    • Spot 6 – Monkey Humpers

    Proper (for SOT) Dora – After reading about the proper Dora routine a few times lately, YHC wanted to give it a try.  The PAX mosey around the school to the main entrance and formed up on the steps in pairs.  Each pair completed 100 proper Doras (1 WWII, 2 Merkins and 3 Jump Squats in sequence = 1 Proper Dora).  One partner exercised while the other ran the loop around the faculty parking lot and returned to pick up count where  the other left off.

    AUDIBLE DUE TO TIME CONSTRAINTS – Half Proper Dora and Half Lazy Proper Dora.  After reaching 50 as described above, each PAX member completed 25 additional Proper Doras and the run was eliminated (NOTE to PAX – I think this actually made it harder).

    Quick Curb Crawl – Mosey back to our favorite curb spot at SOT with the most jagged and sharp asphalt in Richmond for a quick curb crawl up to 3 and back down to 1.

    4x4s – Mosey back to the flag for 1 minute of 4x4s – starting with arms up above your head, drop down to a plank (burpee style), complete 4 merkins, then 4 two-count mountain climbers, then thrust back up to starting position (again, burpee style) — all that equal 1 4×4.  AMRAP for 1 minute.

    American Hammers – Finish with 1 minute of American Hammers

    COT, Number-rama, Nama-a-Rama and McRib took us out with great words of thanks!

    Announcements:

    • 60MOM convergence at Mary Munford tomorrow 0600-0700 with coffee afterwards.
    • 0700 Late Show at Circus Maximus
    • HDHH at Soon to be Marv’s Casa – hosted by TYA (Lally Construction) next Wednesday – see pre-blast about it
    • Breaking Bread this Sunday – Hardywood has the Q – reach out if you can lend a hand

    NMS –

    Great morning over at SOT this morning, though at 0525 YHC was sitting alone in the parking lot thinking of the glorious backblast he was going to write about a Single Serving of Gumbo while he remained in the warmth of his vehicle if nobody posted — of course he would wait the requisite time to post the BB to make it plausible that the grueling beatdown actually happened…then, just like the rude interruption of a perfectly good dream, Cerrano and Honeymoon rolled in and their car lights shook YHC from his fantasyland.  YHC wiped the drool from his chin and proceeded with the actual planned beatdown.

    It was great to see Cliffhanger back out in the gloom with his dad — Rosie, Cliffhanger should be taller than you by the time the light returns to the gloom this Spring.  Way to push through a tough upper-body heavy workout Cliffhanger — enjoy and extra piece of pie!

    Apologies go out to the PAX for delaying the inevitable “on your six” for us to get wet and embrace the wonderful gloom this morning.  I know the suspense was worse than the event.  And always, getting wet is worse than being wet.  That wet asphalt was cold!

    Quick aside – Bobber’s stache is looking SWEET!

    Strong work by all this morning.  Thanks for posting (sort of) and thanks for letting me lead again!

    See you all tomorrow or, if not, have safe travels and a Happy Thanksgiving

    No more Gumbo for you…this week!