Author: Gumbo

  • 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!

  • Rosie is Streaking…14 and counting

    A lucky (and completely useless for YHC’s plan) number 7 PAX broke the warm embrace and Posted in the deepest and darkest of gloom’s at SOT this morning and this is what greeted them:

    COP in the parking lot with DQs, IWs, Arm Circles, SSHs, Tempo Merkins and LBCs

    Line up for a 1-mile Native American Run to the track, 1 lap around, back around the bus loop and out onto Old Hundred Road (with headlamps illuminated for safety – SOP per LabRat) down to Brandermill Pkwy and around into the front parking lot of the school.  NOTE – Native American Run portion ceased once we hit the open road.

    Plank-o-rama on the curb for the six, then 10 incline merkins on the curb to catch our breath.

    Find some wall for 3 round of 20 Donkey Kicks and 10-second wall sits.

    Mosey to SOT’s love hill for Jacob’s Ladder – run up the hill to the end of the school and do 1 box cutter, back down for 2, back up for 3….up to 7. Plank for the six and then do 7 more box cutters as a group.

    Mosey to the basketball courts for 4- corners (not the Jville way) – corner 1 10 merkins, corner 2 20 werkins, corner 3 30 2-count mountain climbers and corner 4 40 monkey humpers (YEE-HAWW)- run between corners.

    Reverso going back to the starting corner with corner 1 – 10 monkey humpers, corner 2 – 20 2-ct mountain climbers, corner 3 – 30 werkins and corner 4 – 40 merkins.

    Mosey around to the side of the school by the bus loop for another 3 rounds of Donkey Kicks and 10-second wall sits.

    Mosey back to the flag for 5 MOM, including Rocky Balboas, Freddie Mercuries, American Hammers, Ring of Fire with holding six inches and taking turns doing 10 2-ct flutter kicks and Hello Dollies to close it out.

    COT, number-rama (sort of) and name-a-rama and YHC took us out

    Only announcement was a reminder of Hammer & Ales event this Saturday – see Viral or his pre-Blast for details

    NMS:

    Big shout out to Rosie who is streaking with 14 straight days posting to a workout.  Way to go Rosie.  Honeymoon was giddy with joy today that 14-days in a row and a night out last night with Gumbo and other HS buddies slowed Rosie down enough to let Honeymoon take the lead in Jacob’s Ladder today.  Rosie may have caught him on the 4-corners though.

    Also, the PAX got to hear Rosie complain just a bit — he is human!

    Have a great Hump Day men.  No more Gumbo for you!

  • Time Trials at River Run

    5 veterans posted on this beautiful and cool morning for some flat time trials at River Run.  YHC charted an almost 2-mile loop and challenged the PAX to complete as many loops as possible in 45 minutes.  Rosie took off like he was shot our of a canon and completed 3+ loops and more than 6 miles.  Swiper and Honeymoon deviated from the course a bit here and there and completed just under 6 miles.  YHC and Singer kept a strong hold on the six and logged just under 5 miles.  Well done by all.

    No more Gumbo for you!

  • A Swirly-style Hot Potato at Twin Team

    9 men eager to start their Friday with some sweat and some fellowship posted to Twin Team this morning and this is what they got:

    Late last night the Q was open, so YHC took the Q and also contemplated a hot potato.  YHC still was contemplating a hot potato as he called for the PAX to mosey…well, then the Swirly Q-drenaline took over and YHC almost didn’t pass the Q.

    Mosey to the blacktop behind BWES for COP WITHOUT SSHs – it was a SSH Holiday after 200+ at Timberwolf yesterday.  YHC should have left McRib know that plan last night and maybe he would have been on time.

    COP consisted of:

    • DQx (very slow) x10 IC
    • Cotton Pickers x20 IC
    • Imperial Walkers x15 IC
    • LBCs x20 IC
    • Box Cutter (none slow!) x20 IC

    McRib arrives…for the THANG…

    Four Corners:

    Form up in the near corner for four corners – 10 merkins in this corner, run to the next, 20 jump squats, run across, 30 2-count Freddy Mercuries, run to the last corner and do 40 Monkey Humpers (YIKES – knew it when I said it but had to roll with it!), back to first corner and plank it up for the six.  Then a little plank-o-rama to catch our breath.

    Triple Check:

    Mosey down across the gravel track and over to the playground and get in groups of 3 for a triple check consisting of (1) Burp-Ups, (2) Flutter Kicks (audibled to LBCs after 1st round) and (3) run around the dark, gravel track (watch your step).

    Tour D’JRHS and Donkey Kicks:

    We decided to take Loose Goose on a tour so we moseyed down towards the baseball field and down the road past the track/football field and all the way to the covered and lighted walkway of the high school for 3 rounds of 10 Donkey Kicks and 10 Merkins — merkins changed each round from regular to werkins and diamond-merkins.

    Start to Mosey to the grass hill for pole-smoker Indian run but YHC is convinced to pass the Q so Flatline takes the reigns and leads us to the track for the Merkin Mile…err Half-Mile

    50 Merkins, run a lap, 50 merkins, run a lap, plank for the six

    Mosey back to the flag across the parking lot and field.

    Mary – 2 minutes of American Hammers

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

    NMS:

    YHC truly had all intention of doing the burp-up triple check and then passing the torch and it just got away from me.  The Q switch was ON and I couldn’t turn it OFF.

    Great to have Loose Goose visiting from TT.  Guess he drew the short stick and was designated for reconnaissance for TT-week.  Hope we provided some inspiration for you guys.

    Great job today guys.  Way to push through all the way and glad nobody turn an ankle in the darkness on that gravel track.

    Announcements;

    • Convergence 9/30 at Grid Iron.  First workout at 0600.  Second one starts at 0700.  Come for one, come for both, bring friends.  Also, there will be some fellowship and food/drink at the AO after the second workout.
    • TT week starts tomorrow.  Looking forward to a great week.  Lily Pulitzer or Yoga pants and sports bras are the dress code for the week, and all exercises will be named after a 5-word beverage order from Starbucks.  Buffy wouldn’t miss it for the world!
    • A little trail run in Powhatan is happening tomorrow, starting at 8 p.m. and finishing at 8 a.m. Sunday.  If you aren’t already in, you probably don’t want to be, but if you do – see Hardywood, Lab Rat or TYA.

    Have a great Friday men.

    No more Gumbo for you!

  • Old Glory’s Initial Flight at W-Dog

    A lucky number 13 warriors of the gloom (some of whom knew what they were getting) broke free from the blissful comfort of the warm sack and posted at W-Dog for a Hump Day beatdown that was an old faithful that has just not graced W-Dog yet….it was an Old Glory.

    After a brief introduction, YHC grabbed Old Glory, illuminated his headlamp and headed towards the road and down towards the bridge.  We hooked a right on Pump House Rd. and ran around the back of the AO and up the hill to the field in front of the Carillon – a little over 1 mile for those counting.

    Plank for the six and Old Glory instructions were given — a timed exercise (20 minutes on the clock) and the goal was to complete as many “laps” as possible in that time.  Since our field is about 1/2 the size of the fields at NoToll, YHC decided to define a “lap” as follows (forgive the lawyer in me):

    • Perform 20 Merkins at the Carillon-end of the field (near the flag)
    • run the outside line of the field to the far end of the field and perform 20 jump-squats
    • run the outside line of the field back to the Carillon-end of the field and perform 10 Burpees
    • run the outside line of the field to the far end and perform 20 WWII sit ups

    When time expired, gather back at the flag and plank for the six.

    Unearth Old Glory and form up in a single-file line for a 1-mile (maybe a bit more) Native American run with the front man always carrying Old Glory.  Route was exiting the Carillon field away from the amphitheater to the alternate exercise circle, right to Rugby Road, Right on Rugby Road, Right on Park Drive and quick left on Blanton Avenue, Right on Trafford Road, Right on Spottswood Road (around the VITA Trail area), Right on Shirley Lane and straight across Park Drive back to the gathering spot.

    Re-plant Old Glory and have 3 minutes of Mary with LBCs x20 IC, American Hammers x20 IC and Flutter Kicks x20 IC.

    COT, Number-rama, name-a-rama and YHC took us out with a blessing for our continued health and the ability to keep getting out into the gloom, for the strength to carry us through our day and for the Sky-Q to watch over all our friend and family and those struck by yet another natural disaster with the earthquake in Mexico City.

    NMS:

    For those on Twitter, you knew what was coming and you posted anyway…kudos.  For the rest of you, by the time you posted, your fate was sealed and it was too late.

    Strong work by everyone, but Sippy destroyed the W-Dog version of the Old Glory.  Swirly and Tobit were both hot on his heels, but when Sippy lapped YHC he looked to be getting stronger by the lap.

    YHC paused for a brief moment to check his watch and a Skinny-Bitch-Bleeder blur went flying past me.  Strong work Bleeder.

    Super strong work by WOJO gutting out the Native American run at the end.  Way to push it brother.

    When you are LIFO, it is nice to have a partner – Circle K and Ollivander managed to get their opening 1-mile in (albeit different from the PAX) and find the PAX a few minutes into the exercise portion and they jumped right in.  Nice job guys.

    Personally, I think Old Glory travels well and worked great at W-Dog!  Nice job men.

    No more Gumbo for you!

  • A Swampy River Run

    4 Stalwarts posted in the gloom this morning to fight through the swampy and foggy air and retake the Hills of Tarrington.  1 LIFO was mistaken for a different PAX member who knew the traditional route, so he was left in the dust to chart his own path in the darkness.  All was well as the PAX reconvened at the flag for COT and for YHC to take us out.

    Mileage varied from 4 – 5 miles.

    When YHC pulled into the parking lot at 0515 to secure the AO, he found a woman waiting in her car to meet friends…not YHC.  She looked a little concerned until her two friends showed up and they moseyed off.  For a minute there, I thought we might have wrestle for rights to the parking lot.

    Nice work men.  It was great running and chatting with Wedding Singer – thank for the company Singer.

    No more Gumbo for you!

  • Follow the Light

    Five giants of the gloom posted at Timberwolf on this mildly humid and at times misty morning and YHC had a plan for bringing some light to the gloom – it went something like this:

    Mosey to the front of school near the bus loop for COP, including:

    • SSHs x20 IC
    • Don Quixotes x10 IC
    • Cotton Pickers x15 IC
    • Arm Circles x15 (10 small, 5 big) forward and backward IC
    • Imperial Walkers x15 IC

    THANG:

    Ladder of Light Poles

    There are nicely 10 light poles around the large parking lot and bus loop.  When the PAX toured the AO a couple weeks ago YHC noticed this perfect number for a ladder.  So it shall be done…  1 Burpee at the first light pole, run to next, 2 Burpees, run to next 3 Burpees….and so on for an opening heart-pumper with 55 Burpees.

    Al Gore for the six and then catch our breath with a little Mary – LBCs, Hello Dollies, APDs

    Time to go down the ladder — and right as the groans started with the unfathomable thought of 55 more Burpees…. YHC had buried the lead – we are doing monkey humpers on the way down – 10, 9, 8…1. WHEW!

    No need to plank for the six as all 5 beasts stuck pretty close together…Mosey right to the nearby light pole for the second exercise –

    pause for some more Mary with Rosalitas, Freddy Mercuries and Flutter Kicks.

    Lamp Post Hill

    There are three lamp posts on the entrance hill into the AO and they are separated by a decent space, so let’s do 10 Merkins at the 1st one, lunge to the second one, do 10 box cutters, BEAR CRAWL (just for you Honeymoon!) to the 3rd lamp post and do 10 jump squats.

    More Mary – LBCs and something else?

    Must go back up  — 10 jump squats, bear crawl, 10 box cutters, lunge, 10 merkins

    4 Lamp Post Corners

    Pause for some Mary – American Hammers and something else?

    Mosey over to the parking lot where 4 lamp posts nicely outline  a square for us – how thoughtful.  Exercises were Corner 1 – 10 2-count mountain climbers, Corner 2 – 20 jump squats, Corner 3 – 30 merkins and Corner 4 – 40 crunchy frogs (NOTE: YHC was drawing a blank and asked for an ab exercise and McRib picked this — NEVER AGAIN!).

    Gotta reverse it — except this time replace crunch frogs with 40 Rocky Balboas – switch feet after 20 and run backwards between lamp posts.

    Lighted Mosey Back to the Flag

    Mosey around the parking lot and back to the flag stopping at lamp posts that were lit around the walkway for exercises – Derkins, LBCs, Flutter Kicks and 10 Burpees OYO (because McRib noted a lamp post that we missed)

    Back at the flag – Heels to Heaven and time is up

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

    Announcements:

    • ReeseStrong 5K and CrabFest at Circle K’s is this Saturday
    • Convergence is 9/30 – get ready and bring friends.  0600 and 0700 workouts – make it for whatever you can just BE THERE!

    NMS:

    YHC has been wanting to test out the light poles/lamp posts at this AO since he first noticed them.  Thanks for indulging me this morning fellas.  The 55 Burpees off the top definitely got the heart pumping and YHC panting…strong start.

    Way to push through and work hard from opening bell to the final bell.  It was a pleasure to lead.

    No more Gumbo for you!

  • Working out some lactic acid…

    3 vets posted for River Run this morning – 2 beasts working out the lactic acid from BRR and YHC determined to start getting his running legs back.  Expecting a light crew and possibly some BRR survivors, YHC decided today would be a Hill Holiday.  Instead, we hit the track and put in some flat miles (about 3.8 in total) with 3 brief pain stops (25 merkins and 25 LBCs) at random intervals.

    After returning back to the flag with 10 minutes to go, we did some COP (Slow Imperial Walkers, cotton pickers and stretching) and some Mary – Rocky Balboas, LBCs, APDs, Heels to Heaven and Superman.

    Major respect to Honeymoon and Rosie for posting this morning.  Always great to run and chat with you boys and thanks to BRR, I was able to actually keep up with you guys today!

    Great respect and props for all BRR participants.  Way to slay those hills and push through the pain guys.  Sounds like an epic weekend and it sounds like all of you crushed it and exceeded personal expectations.  Way to go!

    Announcements:

    • ReeseStrong 5K and Crabs this Saturday.  Still time to sign up.
    • Convergence 9/30 – come out at 0600, stay until 0800 if you can.  Second workout starts at 0700 for late risers.  Bring a friend or two.

    Have a great day men!

    No more Gumbo for you!

  • Please enjoy an opening act by Hardywood…Gumbo will be fashionably late…

    13 veterans escaped the fartsack (YHC just barely) to post on this gorgeous Saturday morning at Dogpile for a little beatdown inspired by our F3RVA brothers who are killing the BRR.

    COP – Opening Act – presented by Hardywood…. YHC arrived for LBCs and merkins.

    Time for the main event:

    Mosey to the amphitheater for an ode to the 36 legs of the BRR.  Starting from the bottom ascend the 18 steps with 2 box jumps on each step.  From the top, descend with 2 Burpees on each step.  Plank for the six.

    Mosey to the Carillon for the first round of 11s for Team 1:  At the flower pots, 10 merkins, run up the left steps and 1 box cutter at the top of the Carillon, run down the right steps back to the flower pots and 9…2….Al Gore for the six.

    Mosey to the field for the second round of 11s for Team 2: 10 2-count mountain climbers (for our Mtn Goat brothers) and 1 LBCs, run to the other side, 9 & 2…  plank for the six.

    With the gloom lifting and enough light shining through, Mosey to Love Hill and gather about 1/2 way down and pair up for Love Hill.  Exercises were Polar Bears, Lunges and Broad-Jump Burpees.  Runner goes up to gate and back.  Al Gore for six.

    Circle up around outside of circle in front of amphitheater for Boo-yah Merkin  Ring of Fire – bear crawl to meet  your partner in the center, perform 10 Boo-Yah Merkins and crawl-bear back.  Al Gore while awaiting your turn.

    Traditional Ring of Fire with 10 merkins each…flair encouraged.

    5MOM with Flutter Kicks, Freddie Mercuries, Rocky Balboas, Hello Dollies, American Hammers

    Mosey back to the Flag – number-rama, name-a-rama and YHC took us out.

    NMS:

    YHC closed his eyes late last night with an alarm set for 0500 (or so he thought) and grand ideas of securing the AO Swirly-style, knowing that Big Blue would not be there.  YHC even planned on sending a picture of secured AO to our BRR brothers.  Best laid plans…

    So, YHC popped out of the sack and looked at the clock…0538…I looked at my watch (aka, my alarm)…0330..WTF?  OH SH*T!  Thank goodness for no law enforcement on my way to the AO.  I arrived 4 minutes late.  Thankfully, Hardywood grabbed the bull by the horns and lead the PAX into COP.  Upon arriving and finding the PAX, YHC jumped in and took over…thanks Hardywood – check’s in the mail for being my opening act.

    The PAX knew from the first exercise that BRR was on YHC’s mind.  We were sending good vibes to our Mountain Goat brothers as they finish up their final legs strong.  We hope everyone is doing well and feeling strong!

    Announcements:

    • ReeseStrong 5K next Saturday.  See Phonics for sign-ups — Crab Picking at Circle K’s afterwards
    • Convergence 9/30 at GridIron — workouts at 0600 and 0700.  Come early and stay for both…BRING A FRIEND!

    Strong work PAX.  Thanks for letting me lead.

    No more Gumbo for you!