Author: Gumbo

  • Leftover Gumbo Served at NoToll Again…

    And this stuff was ripe.  Or was that Wilson? In any event, 11 SOJers were subjected to another serving of Gumbo at NoToll for the 3rd straight week (one more to go next week – with turkey leftovers…) and this is how it went (after Rosie awoke Gumbo from his pre-mosey stupor and last few minutes of warmth in the vehicle):

    Mosey to the back parking lot, leaving Mr. Roper to lace up the kicks and catch up, for COP, all IC including:

    • SSHs x20
    • Merkins x10
    • DQs x10
    • Imperial Walkers x15
    • Copperhead Squats x10
    • LBCs x20
    • Flutter Kicks x20

    THE THANG:

    Four Corners – Australian Style for Malcolm Young…Backwards and with repeats:

    Round 1 –

    • Corner 4 – 40 SSHs, run to Corner 3
    • Corner 3 – 40 SSHs and 30 merkins, run to Corner 2
    • Corner 2 – 40 SSHs, 30 merkins and 20 jump squats, run to corner 1
    • Corner 1 – 40 SSHs, 30 merkins, 20 jump squats and 10 two-count mountain climbers, run to corner 4 and plank for the six

    Round 2 – same as Round 1, except exercises were 40 LBCs, 30 jump squats, 20 merkins and 10 two-count crab cakes

    The Beast – mosey over to field 1 and line up for the Beast, including:

    • Merkins
    • WWII
    • Jump Squats
    • Werkins
    • 2-count American Hammers
    • Burpees

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

    Announcements:

    • 60 MOM for Thanksgiving at Mary Munford – starts at 0600 and coffeeteria in the parking lot at 0700.  Come start your turkey day correctly.  TYA promises all historical references will be substantiated and accurate.
    • For those late risers on Turkey Day (or those double-dippers who aren’t heading from 60MOM to a waddle or trot of some sort) – Circus Maximus will start at 0700.
    • Breaking Bread is this Sunday, 11/26.  Hardywood has the Q and I believe Fudd has signed on as well.  If anyone else can help out, contact Hardywood.

    NMS:

    The month of Gumbo taking over NoToll and SOT is rolling into its fourth week and I think the Natives may be restless.  Nonetheless, they followed Gumbo’s aimless lead this morning and for that YHC is grateful.  As YHC confessed to Rosie, Gumbo had no real plan for this morning – other than the reverse 4 Corners for AC/DC tribute, but when is the Beast not a great idea to close the last 18 minutes of the beatdown?  Also, we managed to disguise 222 merkins in our workout today for those of you keeping count at home for the monthly challenge.  Stick with it – 9 days to go.

    YHC thanks Malcolm Young and the rest of AC/DC for The Razor’s Edge album.  A CLASSIC! and especially for Thunderstruck and Back in Black – that were on YHC’s football and baseball pre-game playlists all through high school and VMI.  Never failed to raise the hairs on my neck and get the juices flowing.

    Mublechatter was strong today and the PAX almost hid from Flashdance’s LIFO appearance successfully in the darkest corner of the field, but some grunting and heavy breathing clued him in to our location.  Better late than never, brother – way to jump in and get right to work.

    Rosie and Hardywood lead the way as usual today, but I saw some strong efforts out there by all – especially Ollivander kicking into high gear on the Burpee leg of the Beast.  Great also to have Posh back out.

    Hope to see many of you at SOT tomorrow or 60MOM on Thursday, but for those I don’t see – have a Happy Thanksgiving.  Lots to be thankful for in this group!

    No more Gumbo for you…until tomorrow!

  • Every Saturday Should Start With A Dogpile…

    22 veterans posted to Dogpile this morning to take advantage of the perfect refreshing gloom and to kick off their weekend with some Gumbo.  This is how it went down…

    Long Mosey (to Wilson’s vociferous delight) down the access road, passing our usual turn off, all the way to Park Avenue and then along the sidewalk the length of the lawn and back to our usual circle in front of the amphitheater for COP all IC, including:

    • 19 Burpees OYO in honor of the VMI Class of 2019 who received their rings last night at the Ring Figure Ball – congrats to my nephew (F3 – Shawshank) and Bleeder’s neice.  They earned it!
    • SSHs x20
    • Merkins x10
    • Imperial Walkers x15
    • Merkins x9
    • DQs x10
    • Merkins x8
    • Copperhead Squats x15
    • Merkins x7
    • Arm Circles x10 forward and backward, large and small
    • Merkins x6
    • LBCs x20
    • Merkins x5
    • Flutterkicks x10
    • Merkins x4
    • Box Cutters x10
    • Merkins x3
    • Hillbillies x10 — Jville/SOJ HOP mandatory
    • Merkins x3 — Yep YHC blew that one – sorry guys but a few extra merkins never killed anyone right?
    • Freddy Mercuries x10
    • Merkins x2
    • American Hammers x10
    • Merkins x1 — TOTAL Merkins = 116 (not counting the Burpees)

    Rusty Cage – mosey to the Rusty Cage and partner up for some pull-up and jerkins.  Each PAX member completes 3 rounds of 5 pull-ups, with help from partner as needed, and 3 rounds of 5 jerkins.  Plank-o-rama for the six.

    Amphitheater Time – mosey to the top step of the amphitheater and work our way to the bottom with 3 jump-squats on every step going down.  Then, 5 incline merkins on ever step going back up (90 more merkins for those counting). Al Gore in the circle for the six – or if you are YHC, Upchuck and Hardywood – go back and join the six for some extra motivation and incline merkins.  Well done fellas!

    Lawn games

    • Four corners – Corner 1 = 10 WWII situps, run length of the lawn (yes, full length Wilson) to corner 2 and perform 20 jump-squats, bear crawl width of lawn to corner 3 and perform 30 2-ct mountain climbers, run length of lawn to corner 4 and perform 40 merkins, bear crawl back to corner 1.
    • Triple Check – BTTP (Balls to the Pots), LBCs and Run full length of the Lawn — three rounds through.

    Mosey/Sprint back to the Flag

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

    Announcements:

    • Convergence for Thanksgiving at 45MOM starting at 0600 and ending at 0700 with coffee in the parking lot and some 2nd F afterwards.  TYA has the lead and rumor has it the beatdown will be heavy on Virginia references in honor of the First Thanksgiving just East of Richmond at Berkeley Plantation.  Bleeder has been tutoring TYA on his VA History — don’t miss his presentation on Thursday!
    • Breaking Bread – 3rd F opportunity – Sunday Nov. 26.  Hardywood has the Q and he needs at LEAST 2 or 3 volunteers to help him out.  If you are willing and able, contact Hardywood.  It is a great cause and you won’t regret the 2-3 hours of service.  5:00 – 7’30 usually.
    • If you haven’t watched the clip LabRat posted — https://www.youtube.com/watch?v=LL8FKpR3H78#action=share – check it out.  Great idea. Great cause.  Let’s support our brother on this!

    NMS:

    YHC had no particular theme for today other than the brief, but painful, tribute to the VMI Class of 2019 for earning their rings.  The goal was to use some of YHC’s favorite spots that don’t require light at our amazing AO (it’s been a few weeks since YHC has been able to make it to Dogpile) and, of course, to pile on the merkins.

    The PAX was great.  The mumblechatter was flowing, and in the end the sweat was rolling — all in all, another great F3 jumpstart to our weekend.  Great job guys.  A pleasure to step out front and lead as always.  Thanks for following…mostly!

    Have a great weekend – and to those heading off for holiday travel – have a great Thanksgiving.

    No more Gumbo for you!

     

  • A whole lot of GROSS at SOT

    9 SOJers who are probably tired of Gumbo being on the Q menu showed up this morning at SOT in the frosty temperatures anyway, and YHC appreciated it.  To show that appreciation, we enjoyed the following:

    The dictionary definition of “gross” includes, among other expected definitions, the following:

    • noun: an amount equal to twelve dozen; 144 (i.e., “fifty-five gross of tins of processed milk”)

    Who says F3 isn’t educational….back to the beatdown…

    Mosey over to the frozen tundra of the track and football field and continue one lap around the track (it just gets colder and darker once you cross through that gate).

    Congregate in the asphalt area at the end of the track for instruction.

    The order of the day was THE GROSS – 12 exercises, 12 repetitions of each, then 1 lap around the track and plank or Al Gore for the six = 1 Gross Round.  The PAX dominated and 4 full rounds were completed.

    Round 1 Exercises:

    • Merkin
    • SSHs
    • Imperial Walkers
    • Werkins
    • Copperhead Squats
    • DQs
    • Merkins
    • LBCs
    • Flutter Kicks
    • Werkins
    • Box Cutters
    • Freddy Mercuries

    Round 2 Exercises = same as Round 1 except DQs became 12 Burpees OYO and Flutter Kicks became Arm Circles (6 forward, 6 backward)

    Rounds 3 and 4 YHC was feeling generous and dished out dealers’ choice for the PAX with the exception that YHC maintained the choice of Merkins, Werkins, Merkins and Werkins for exercises 1, 4, 7 and 9 in each round.  Had to get to 200 merkins somehow. Dealers’ choice exercises included, monkey humpers, overhead claps, high knees and other repeats from rounds 1 and 2.

    After the fifth and final lap around the track, we had 5 minutes of Mary – started with the remaining 8 merkins to get to 200 and Hello Dolly called by YHC x 20 IC.  Dealers’ choice after that, including Crunchy Frogs from Rosie, Cross Leg Lifts from A5 in honor of Wilson, WWIIs by Marmaduke and other exercises around the horn.

    Sprint back to the flag for COT, Number-Rama, Name-A-Rama and YHC took us out.

    Announcements:

    • HDHH tonight 7:30 (or 1930) at Sedona Taphouse at Westchester
    • Turkey Day — several trots or waddle runs available for those who want them.  There will be no Timberwolf workout as SOJers will converge on 45MOM for a TYA (New England) Thanksgiving beatdown followed by coffee from our resident Barista – Hardywood.  Be there if you can be!

    NMS:

    Another semi-ground and pound from YHC this morning.  I can’t remember what I was listening too last night on my drive home but the term “gross” came up and was used in the context I gave above and it reminded YHC of this exercise routine that he broke out last October for COP at SOT.  Don’t ask me how I got from there to “hey, how about a whole workout of Grosses…” but that is what happened.  I hope everyone got a sweat rolling even in the frigid temps.

    It was great to see Carmen back out and riding shotgun in the Hallsley clown car.

    Roscoe asked about a chiropractor so the PAX mentioned Dr. Flipper of course, and we let Roscoe know he could shed 20 pounds with Dr. F as well – or, if he is Bleeder, he might shed a small child.  The referral fee can be donated to F3 Corporate Flip-dog!

    Have a great day men!

    No more Gumbo for you!

  • STACHE – Week 3

    9 brave souls broke the hold and posted at NoToll for another Gumbo Q – 2 more then another can reign over NoToll…this morning YHC wanted to check in on the STACHE – week 3 and make headway on the merkin challenge.  It went like this:

    Mosey toward the entrance to the park and Robious Road (almost thought the PAX wasn’t going to follow the different direction) – pick-up and escort McRib into the parking lot and circle up for COP, including the following all IC:

    • Merkins x10
    • SSHs x25
    • Merkins x9 (Mr. Roper caught on to the idea quickly)
    • Imperial Walkers x15
    • Merkins x8 (others caught on)
    • Arm Circles X10 forward and backward
    • Merkins x7 (Hardywood joined the knowledge party on the pattern)
    • DQs x10
    • Merkins x6
    • Helicopters x10
    • Merkins x5
    • LBCx x24 (YHC has a counting snafu — otherwise known as a shout out to Flatline)
    • Merkins x 4
    • Flutter kicks x15
    • Merkins x 3
    • Freddy Mercuries x15
    • Merkins x2
    • SOMETHING??
    • Merkins x1

    Short mosey to the basketball court for the STACHE:

    Suicides

    • Regular
    • Backward
    • Side Shuffle

    Tammy Wynette (Half Now; Half Later)

    Partner up and complete 5 rounds of 10 Merkins and 10 squats each

    APDs x 25 IC

    Captain Therkins

    Basically Captain Thors — combinations of WWIIs and American Hammers keeping a 1:4 ratio but with a set of 5 merkins in between each set, as follows:

    • 1 WWII, 4 American Hammers
    • 5 Merkins
    • 2 WWII, 8 AHs
    • 5 Merkins
    • 3 WWII, 12 AHs
    • 5 Merkins
    • AND SO ON…. Minds were blown on the math here – Shocker!

    PAX completed as many rounds as they could in 5 minutes.  I got to 7:28 and it hurt, I imagine 10:40 really really sucks…might have to test that theory soon?

    Howling Monkeys – 2 rounds of ring of fire style passing around 10 monkey humpers and holding the position while the other PAX members do it.

    Elevens – Merkins and Boxcutters 1 and 10 then run the length of the court and do 2 and 9…you know the rest

    2nd half of the Tammy Wynettes

    Mary – Hello Dollies, Rosalitas and Superman

    Back to the flag for COT, number-rama, name-a-rama and McRib took us out!

    NMS:

    The mumblechatter was wild this morning.  Hardywood was in short sleeves and shorts and Tobit was in short sleeves and long pants — a different take on SOP but we will see if HoneyDo approves if the elbows are showing but not the knees…

    A rowdy bunch and the howling got out of control, but work was put in for sure.  Good job this morning fellas.  I put the merkins somewhere between 280 and 310 depending on how many rounds of Captain Therkins you did.

    See you at SOT!

    No more Gumbo for you!

  • Merkins and Miles and a Pit Stop

    3 Southside regulars eschewed the cold and rain and posted to River Run to start their week.  YHC had a little something different planned.  We moseyed half a mile to the track and YHC alerted the PAX of the plan – 25 merkins – run a lap…repeat AMRAP…..Audible after 200 merkins and 2 miles as YHC needed to find one of those lovely green small buildings and make a deposit.

    With one located in the parking lot, DK and Rosie ran laps around the parking lot while YHC stopped by the office.

    Regroup and finish with about a mile run down to the river and back to the flag – a few minutes overtime for good measure.

    Number-rama, name-a-rama and Circle (Triangle) of Trust with YHC taking us out.

    Announcement: HDHH Wednesday evening Sounthside at Sedona Taphouse – see the pre-blast

    NMS:

    Today marks the five-year anniversary of YHC’s father’s passing.  Hard to believe it has been that long.  YHC hasn’t posted to a River Run in a while but I felt like I need to today, so I signed up on the Q sheet.  It was great to run with DK and Rosie, as always.  And, good to get some merkins in for the monthly challenge.  Something tells me they will be on the menu tomorrow also!

    Have a great day men!

    No more Gumbo for you!  Til tomorrow.

  • A Tribute to DOC Halladay…

    An apropos 9 posted to SOT this morning for a tribute to Roy “Doc” Halladay – a great MLB pitcher (and by all accounts a great guy and one of the hardest working guys in baseball) who died yesterday in small plane crash at 40.  Our small tribute went something like this:

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

    • 2 Burpees OYO for each of Doc’s Cy Young Awards
    • 27 SSHs IC and 49 LBCs for Doc’s 2,749 Innings pitched in the major leagues
    • 16 Merkins for Doc’s 16-year career
    • 21 Imperial Walkers IC and 17 Copperhead Squats IC for Docs 2,117 Strikeouts

    THANG

    9 Innings — Doc was known for his durability and for throwing 67 career complete games

    Each PAX found a bench in front of the school and completed 9 rounds of the following

    • 3 Derkins
    • 3 Merkins
    • Run a Lap around the parking lot

    Mosey to the side of the school for some “Lazy” Triple Checks

    Round 1 – the counter was the Merkins and as a group of 3 we completed 203 merkins – 1 for each of Doc’s wins in the majors.  Other two PAX in the group were planking and doing people’s chair to round out the rotation.  YHC’s group rotated after 20 merkins and then all did the last 23 together.  Counting varied by group.

    Round 2 – the counter was Squats and as a group of 3 we completed 390 squats – 1 for each of Doc’s starts as a MLB pitcher.  Other two planked and people’s chair again.

    Round 3 – as a group of 3 complete 67 Burpees – 1 for each of Doc’s complete games.

    Mosey back to the flag for COT, including 20 Freddie Mercuries (for each of Doc’s shutouts) and 20 Hello Dollies.  Finish with 16 more Merkins OYO and 1 minute of Superman for good measure.

    Number-rama; Nama-a-rama and YHC took us out.

    Announcements:

    • HR 1-year convergence Saturday
    • C-ville 4-miler Sunday
    • SOJ area HDHH in the works for November – look for pre-Blast from the Emerging Nano Region of New Market soon.  Chatter was about somewhere out in Westchester.

    NMS:

    YHC has a general dis-like for pitchers (no offense Marv or McRib – or other pitchers among us), but they tend to be attitudinal, moody and sometimes soft (kinda like a teenage girl).  It appeared, however, that Doc was none of those things.  I loved watching him pitch, and I feared for any manager to went to take him out of the game.  LOVE THAT!

    My favorite memory that I saw yesterday was from Chase Utley who said the first time he met Doc was the first day of Spring Training one year and he met in at breakfast at 0545 and doc’s shirt was soaking wet.  He asked him if it was raining when he came in and Doc laughed at him and said No – I just finished my workout….that is our kind of guy!  RIP Doc.

    Great effort today from the SOT guys.  Also, great to see Aisle 5, Goose and Cerrano back out.  Always great to have Roscoe and his “that’s 5” counting.  Solid effort per usual from McRib, Wilson, Honeymoon and Marmaduke.  A pleasure to lead such a fine group!

    No more Gumbo for you!

  • Write-in Candidate at NoToll — Nicole

    15 strong posted in the refreshingly brisk morning at NoToll only to find out that Gumbo had a last-minute write-in candidate to add to the ballot and her name is Nicole, and this Nicole was all about some Merkins, so let’s get down to business… Mosey to the back lot for COP, including:

    • SSHs x20 IC
    • Merkins x10 IC
    • Helicopters x15 IC
    • Hand-release Merkins x10 OYO
    • Arm Circles 15 forward (10 small, 5 big) and 15 backward (10 small, 5 big)
    • Werkins x10 IC
    • LBCx x25

    Mosey to the pavilion and upon cries for no box-jumps YHC called out a modified, ALL-MERKIN Nicole.  The timer was set for 20 minutes and it went like this.  Begin at pavilion with 25 regular merkins, run a lap around the field, then perform 25 Derkins on the benches, run a lap, then 25 incline merkins, run a lap.  Continue in that sequence for 20 minutes and complete as many laps as possible.

    Plank-o-rama for the six and to catch a breather

    Mosey back past the flag to the bathrooms for a classic triple check, including BTTW (Goodbye Dollies optional), Squats and a sprint to touch the entrance of the park and back — and sprint Oyster did…

    Mosey to the basketball courts for a Merkin ROF and 10 Merkins IC all together to top it off.

    COT, number-rama and name-a-rama, then YHC took us out with a quick prayer and off many of us went to stink up your local polling station.

    Same announcements – HR 1-year convergence on Saturday – is anyone going to get the Ghost Flag?  C-ville 4-miler on Sunday.  Good luck to all F3RVAers who are running the Richmond Marathon or Half-Marathon this weekend.  Crush it men!

    NMS:

    YHC has been wanting to bring Nicole back into the fold for a while and an ALL MERKIN Nicole seemed like a great way to make some headway on the monthly challenge.  It was.  YHC completed 9 laps and 10 rounds of merkins for 330 total on the day. I believe Rosie, Hardywood and Honeymoon completed 10 and 11, respectively for 355 on the day.  Way to push the lead men!  Everyone I think completed at least 8 rounds of merkins, which would have been 200 merkins during Nicole + 50 in COP + 30 in ROF for a total of 280 for the day.  Not too shabby.  Regardless, good progress was made and we covered nearly 3 miles running in total today.  Strong work men!

    More Gumbo is on the menu at SOT tomorrow, but until then, No More Gumbo For YOU!

  • S-T-A-C-H-E

    7 fearless men, including 1 FNG, broke free from the fartsack, shook off the post-Halloween cobwebs and posted to SOT to start off No Shave November (or MOvember) right with a little themed beatdown.  YHC’s back was not cooperating but we pushed through….literally.  This is how it went down:

    Mosey to the front of the school for COP (all IC), including:

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

    Mosey to the basketball courts to begin our theme – S-T-A-C-H-E

    S = Suicides

    3 rounds of suicides – regular, backward and side shuffle

    T = Tammy Wynette

    Partner up and together complete 200 merkins and 200 squats as follows – 1 partner is doing merkins while the other is doing squats.  Partner doing the squats calls the tempo cadence for both (3 counts going down and up on the 4th count).  After 10 reps switch.  After each partner has completed 10 merkins and 10 squats – that is 1 round.  Complete 10 rounds so each person completed individually 100 merkins and 100 squats.

    A = Alabama Prom Dates

    Just as the name suggests – complete 20 in cadence

    C – Curb Crawls

    Mosey over to the side of the school and use the curb of the bus loop for curb crawls – bear crawl forward to the opposite curb and perform 1 incline merkin; crawl bear back and do 2 decline merkins.  Up to 5 and back down to 1 (25 total merkins – 175 for the day for those keeping count).

    H = Howling Monkeys

    Circle up on the sidewalk and grab your ankles and pass around the monkey humpers Ring of Fire style – 10 and pass (howl after #10 optional but all PAX members indulged).  2 rounds around the circle and the dogs were BARKING!

    E = Elevens (Merkins (of course) and 2-count Freddy Mercuries)

    Customary round of elevens, performing the merkins at one end of the sidewalk and the FMs at the other end by the big tree.  Run in between. (55 Merkins – up to 230 total)

    Mosey back to the Flag for 20 merkins OYO for good measure and a cool 250 for the day.

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

    Announcements:

    NMS:

    It was a great start to the monthly merkin challenge and a kickoff for the various folks taking a month long shave vacation.  Great to have Cerrano (FNG – Colin) out today and way to push through the merkin-heavy workout.  Cerrano is another New Market guy so the Emerging Nano Region of New Market keeps growing.  He has some Cleveland ties – thus the name.  Jobu was a solid second choice.

    Get those merkins in fells (and don’t forget to breathe)

    No more Gumbo for you

  • Fall Classic Tribute – 2017 Style

    A hearty 17 posted to NoToll for what will be a familiar sight at NoToll and SOT for the month of November…a Gumbo Q,  YHC planted the flag and off we went moseying to the back parking lot for COP, including:

    • 5 Burpees OYO for each of Alex Bregman’s (LSU product!) 5 World Series RBI, including the epic game-winning RBI with 2-outs in the 10th inning off arguably the best closer in baseball…BOO-YAH!
    • SSHs x25 for the number of runs scored in the aforementioned epic Game 5 that spanned Sunday into Monday and is YHC’s excuse for not posting at River Run – I should have just stayed up.
    • DQs x 10 S-L-O-W
    • Helicopters x15
    • Imperial Walkers x15
    • Tempo Merkins x10
    • LBCs x20

    Pre-Game Warmups

    Mosey to edge of the parking lot and form up in 4 lines for some customary baseball warm-ups:

    • Sprints the length of the parking lot – starting of course like you are leading off first-base and stealing second (or so I’m told). Wait for six and then head back.
    • High Knees down and then back
    • Karaoke down and then back

    Game 6 Relay

    Break into two teams – Astros (8 men) and Dodgers (9 men – a handicap since they are down 3-2 in the series).  Each team form a plank line in the corner of the parking lot.  First man in line sprints the perimeter of the parking lot back to the back of the plank line and next man takes off when first returns…so on through the line.  The Dodgers damn near won the relay despite the extra man as POSH was breathing down YHC’s neck the whole way around the parking lot.  Good thing YHC held off or else a decisive Game 7 Relay would have been needed to award the World Series (of F3 NoToll Relays) Trophy.

    HR Box Jumps

    Mosey over to the Pavilion for YHC’s favorite box jumps.  In honor of the record-setting 22 home runs that the Astros and Dodgers have already hit in this years Fall Classic, each PAX member found some bench and performed 4 rounds (one for each base) of 22 box jumps.  A 10-count plank breather between sets was offered up for those that wanted it.

    Epic Game of Box Cutters

    Pair off and together as a team perform 315 box cutters Dora Style – equal to the total number of minutes it took to play Game 5.  One PAX member runs the width of the field and back while the other performs box cutters – flapjack and repeato until you reach 315.

    Cooldown Mary

    Mosey back to the basketball court for 5 MOM, including Freddie Mercuries, APDs, Flutter Kicks and 5 more Burpees OYO.

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

    Announcements:

    • November is breathing month and Merkin month – sign up and participate in the monthly challenges.
    • November 11 is the Hampton Roads 1-year Convergence.  Some guys are talking about heading down to reclaim the Ghost Flag….coordinate.
    • November 12 – Men’s 4-miler in C-ville.

    NMS:

    A great group out at NoToll this morning.  A lively bunch with lots of encouragement during the Relay, though it quieted down a bit when the box jumps and box cutters came to town.  Kudos to the Dodgers team for smoking the relay and nearly overcoming the extra-man deficit.  I for one have NEVER seen Flashdance move that fast – way to push it brother.  Thankfully, YHC didn’t blow the save like the actual closers for the Astros seem to like to do, but I tell you I felt condensation on my neck from POSH’s breathe.  Good times!

    I hope everyone has a safe, fun and happy Halloween!

    Until next time…No More Gumbo for You!

  • This Week in F3…

    27 extraordinary men (including 2 F3 tourists and 1 FNG) posted to Dogpile for an homage to the great baseball highlight show This Week in Baseball (or TWIB) with highlights from the past week of F3RVA workouts.  Gotta love the signature flip from the Wizard of Oz in the attached clip.  This episode included:

    Mosey to the grass circle in front of the amphitheater for disclaimer and COP:

    • Slaughter Starter (highlight from Jville’s Punisher workout) – 10 Burpees OYO — MONDAY
    • SSHs x20
    • Don Quixotes (VERY SLOW) x10
    • Imperial Walkers x20
    • Merkins x10
    • LBCs x20

    THANG:

    TUESDAY – AIKEN LEGS AMPHITHEATER STYLE  (thanks Spit from DaVille)

    From the base of the amphitheater working our way up the steps perform the following exercises on each step – squat, box jump, lunge (each leg), split jacks (each leg).  1 of each on first step, 2 of each on second…18 of each on 18th step.

    WEDNESDAY – TRIPLE CHECK (Marmaduke from SOT)

    At the base steps of the Carillon 1 member of the team does dips, 2nd member does flutter kicks, 3rd member bear crawls to the flower pots and runs back.  3 times through.

    THURSDAY – PARTNER PYRAMID (Hardywood from 45MOM)

    Mosey back to the valley behind the amphitheater and partner up.  One partner runs up the hill toward the Rusty Cage and the other runs up the hill to Love Hill Road.  Perform stated exercise, then return to the valley and find your partner for a partner exercise.  Rounds were:

    1. 10 Burpees at the top of the hill.  10 Boo-yah Merkins in the valley – plank for 6
    2. 20 jump squats at top. 10 Boo-yah Merkins in valley – plank
    3. 30 merkins at top. 10 PLTs in valley – Al Gore
    4. 40 Box Cutters at top. 10 Boo-yah Merkins in valley – plank

    FRIDAY – CATCH ME IF YOU CAN (This (or derivations of this) was done at a few different AOs this week)

    Parnter 1 perform 2 Burpees while Partner 2 begins lunging back toward the flag.  Partner 1 runs and catches Partner 2 and Flapjack.  After about 5 minutes, YHC called for everyone to do 3 burpees where they stand and run back to the flag

    LBCs at the flag for the six, then 1-minute of Superman together.

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

    Announcements:

    • Double Dog (name to be confirmed) kicks off next Saturday at 0700 for a second hour of pain at Dogpile.  Upchuck has the Q for Dogpile and is looking for folks to contribute to a Hot Potato Q for the second hour.  See Upchuck.
    • 1-year anniversary of Hampton Roads F3 – Convergence on Nov. 11 — can we get a clown car to go recapture the #GhostFlag?
    • Men’s 4-miler in C-ville on Sunday, Nov. 12

    NMS:

    Great job today men.  I was reading a bunch of BBs this week and thought it would be fund to bring back some of the exercises I missed from other AOs.  Turned out to be heavy on the legs today, but overall I got a good sweat going and I hope you guys did too.

    The Aiken Legs workout in the Amphitheater was a slugfest and was prime for getting the mumblechatter going strong and, as usual, Lab Rat was leading the charge.  Though, he had a cadre of followers and contributors today.  Good times.  And, I’m not sure what I missed at the end of the Triple Check, but there was a some serious laughter at the other end.

    It was great partnering with Wahoo from Raleigh and FNG-Cherub (YHC thought on the way home that Hallmark would have been a good name, but we will stick with Cherub) on the Triple Check – way to work guys.  Great having Gingivitis back out a second day from Clemson.  But, YHC’s personal highlight today was Boo-yah merkins with Saab.  Out of all 15 tries with our left hands, we maybe connected solidly once…maybe; however, we managed to connect domes at least 3 times.  Strong!  Thanks Saab!

    Have a great weekend men.  Dominate the day.

    No more Gumbo for you!