Author: Gumbo

  • 62-0 Deserves Some Punishment

    14 veterans broke the hold and posted for a post-holiday weekend workout.  Although YHC did not promise a taper-friendly workout and HoneyDo did, several BRR participants showed up to test me out.  Other than some early punishment, I took pity on our BRR buddies.  Here is how it went (more or less):

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

    • SSHs x20
    • DQs x12
    • Arm Circles x10 small, x5 big forward and reverse
    • Copperhead Squats x15
    • Imperial Walkers x20
    • LBCs x20
    • Flutter Kicks x20

    THANG:

    Short mosey to the field and partner up for some punishment.  Its all great for your team to take a payday and play against a 1-A team in week one, but for God’s sake Keydets, put some points on the board.  So, with your partner, complete 62 Burpees.  One partner does burpees while other partner planks.  Break them up however you like, but YHC suggested 2 rounds of 10 and 1 round of 11 for each partner.

    Catch our breath with some APDs IC

    Short mosey to the pavilion and keep your partner for Dora 1-2-3.  Exercises were 100 jump squats, 200 box cutters and 300 single-count mountain climbers.  Other partner runs across the field and back.

    Plank-o-rama

    Mosey back to the basketball courts and circle up for Ring of Fire – 2 rounds.  Round 1: hold plank and bear crawl to the half-court circle and perform 10 Boo-Yah Merkins with your partner, then crawl bear back and Al Gore for the six.   Round 2 – hold Al Gore and when it comes to you drop and do 10 Merkins then back up to Al Gore for the Six.

    6 MOM, including APDs (yep, double dose today), Flutter Kicks, Freddie Mercuries, Hello Dollies, Rosalitas, American Hammers and Superman

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

    Announcements:

    • BRR is upon us.  Good luck fellas.
    • ReeseStrong 5K and Crabs 9/16 (see pre-blast);
    • Convergence 9/30 at GridIron (0600 and 0700 workouts or come early and stay for both hours);
    • DK’s survivor pool is up and running – get your picks set and get DK $10 – either paypal or cold hard cash at a workout, like YHC did this morning

    NMS:

    Mumblechatter was high this morning and the PAX had lots of encouraging words for the Keydet football team after the initial exercise was explained.  All welcome, except for the jab from the Davidson Wildcat — really, you guys don’t even have scholarships on your football team.  In all seriousness, it was all deserved and well-earned by the Keydets this weekend.  Indeed, no Touchdown Al Gore for them.

    I hope the BRR guys felt pushed but not crushed today.  I think there was plenty opportunity to take it at your own pace and I hope you guys did.

    We wish you all well and hope you all slay your individual legs and kick ass collectively.  Have a blast and I hope you all return without injury.  Good luck fellas.

    Oh, and according to Mr. Roper, whoever is in Wilson’s van will get to enjoy some tight buns…

    No more Gumbo for you!

  • Three-Headed Monster at SOT

    It must have been a rough fantasy football draft last night as it kept the entire New Market crew away from SOT this morning.  No matter, 3 veterans shook off the covers and rose to meet the gloom with energy and enthusiasm.  It went a little something like this…

    Short mosey to the opposite parking area for COP just in case there were any LIFOs…skip disclaimer and jump right in:

    • SSHs x20 IC
    • DQs x10 IC
    • Helicopters x12 IC
    • LBCs x20 IC

    Mosey to the track for Four Curves on the track.  Round 1 – 5 Burpees in the curve, run the straight away to the next curve and 25 merkins, run the through the curve to the beginning of the straight away and do 5 Burpees, run the straight away an complete 25 merkins in the final curve.  Plank for the Six.  Round 2 – same thing but do 10 2-count flutter kicks instead of merkins.

    Mosey to the bus loop and grab some curb for curb crawls.  Bear crawl to opposite curb for 1 incline merkin; crawl bear back for 2 decline merkins.  Increase up to 5, then back down to 1.

    Mosey to the benches in front of school for 5 minutes of box jumps.  Perform as many box jumps as you can in a minute.  Plank-o-rama and Mary (LBCs, APDs, Flutterkicks) for rest between rounds.  Complete 5 1-minute rounds.

    Mosey back to the side of school for Triple Check – BTTW/People’s Chair, Box Cutters, Run to tree

    Mosey back to flag for 3 MOM – American Hammers, Freddie Mercuries, Hello Dolly.

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

    Same announcements — Convergence coming up on 9/30 at GridIron (0600 workout and 0700 workout – come early and stay for both) and ReeseStrong 5k and Crabs (9/16)

    Timberwolf needs to get on to the Q Sheet — if nothing else to save the SOJ guys from another Sparky Q.

    Where’s the Ghost Flag??? TT – put it up for grabs boys!

    Well done this morning McRib and Carmen – way to push through.  It was a pleasure to lead.

    No more Gumbo for you!

  • Breaking Bread…Pound O’ Pasta – Come and Get It

    Gumbo and his 2.0s (Redbird and Snare), a Redibrd classmate, EF Hutton and Hardywod had the great privilege of breaking bread tonight with 8 great folks tonight at The Daily Planet’s Medical Respite Center.  Following in the footsteps of his father, YHC ordered up WAY too much food, but its all good as we left and entire pan of baked spaghetti and meat sauce (probably 3-4 pounds) for the residents to enjoy for another meal.

    We enjoyed some great fellowship and conversation with the residents and I hope brought a few smiles to their faces.  These are some great folks, and I would highly encourage any of you who have not had an opportunity to make time volunteer for a Breaking Bread.  It is a small sacrifice of your time and I promise you will get so much more out of it in return.

    The residents are incredibly appreciative about the food and the fellowship – probably more excited about the fellowship honestly.  They truly need our help as the weekend volunteer who was there was telling us that groups sign up to bring meals and then don’t show.  I applaud this group for committing to things (serious or stupid) and following through.  My father-in-law always says 75% of success is just showing up.  Well, F3 shows up and brings it baby…Always!  So proud to be a part of this group.

    See you men in the gloom!

    No more Gumbo for you!

     

  • First Day of School — Teamwork then Recess

    On this sunny and 70 morning in the RVA, 16 regulars and 1 FNG posted (at least briefly) for a beatdown on the beautiful dew-filled fields of NoToll and it went a little something like this:

    Mosey to the (SNIPER…Viral is down, I repeat, Viral is down — check on our brother and carry on…) to the back parking lot for COP, including:

    • SSHs IC x20
    • Don Quixote’s x10
    • Helicopter x10
    • Hillbillies x15
    • Hand-Release Merkins x15
    • Flutter Kicks x20

    THANG:

    Mosey to the first field and partner up by the fence for the first set of partner exercises…Wilson was solo until Flashdance appeared out of the darkness to fill-in for Viral.  The Bat signal worked.

    • 20 PLTs x3 with your partner
    • 20 (2-count) Boo-yah Merkins – down, up, clap right hands, then down, up clap left hands = 1…yes, the PAX LOVED this one!
    • Al Gore for the six

    Mosey to the Pavillion for more Partner exercises – keeping your same partner –

    • Dora 1, 2 (no time for 3) — Partner 1 sprints across the field and back while Partner 2 does box jumps and then box cutters = complete 100 box jumps and 200 box cutters as a team.
    • Plank-o-rama for the six
    • 20 last box cutters for everyone OYO to help the last team finish

    RECESS TIME:  Mosey to the front field (which appeared damp and freshly mowed of course) for some Ultimate Fris-BURPEE.  Partners split up – one skins, one shirts to form 2 teams.  Each time the Frisbee hit the ground (except kickoffs), the ENTIRE PAX did 1 Burpee where they were and then play continued.  I believe the final score was Skins 3, Shirts 1, but I KNOW for a fact that we did a LOT of Burpees.  Note to self – it is time for the glow in the dark Frisbee.

    Mosey back to the Flag (avoiding obstacles) for number-rama, name-a-rama and COT.  YHC took us out.

    Announcements:

    NMS:

    Another great crowd at NoToll – though YHC was a little worried there wasn’t going to be enough for the RECESS activity until the New Market clown car (with McRib close behind) came rolling in right on time.  Then, our man Viral found a loose obstacle (branch, twig, root??) no more than 10 steps into the mosey and went down with a twisted ankle.  He left, got some ice and returned for COT…hope you’re feeling better brother.  I’ll leave it to Big Data to determine points for injuries, but I think returning for COT and BOM counts in my book!

    While the lighting was difficult and the bazooka arm of Viral was sorely missed, the PAX got their Burpee quota in and had some fun with Ultimate Fris-BURPEE.  I don’t know about you guys, but between that, the Dora sprints and the 40 booyah merkins, I was gassed…and FULL OF BLADES OF GRASS EVERYWHERE…EVERYWHERE.  By my watch, we logged 2.2 miles in total.

    Welcome Cheesesteak – hope to see you back out again soon!

    Great work men.  Always a pleasure to lead.  Thanks for following along today.

    No more Gumbo for you!

     

  • PRE-Blast: Breaking Bread 8/27 – Help Needed

    PRE-Blast: Breaking Bread 8/27 – Help Needed

    Gents, I have the Q for the upcoming Breaking Bread 2nd/3rd F opportunity on Sunday, August 27 from 5:15 until about 7:30 p.m. at The Daily Planet (180 East Belt Boulevard, Richmond, VA 23234).  We will be preparing and serving dinner to patients recovering from illness or injury or surgery in the Medical Respite Program.

    I’m looking for 3-4 volunteers to attend with me and help out.  Let me know if you plan to bring your 2.0.  They recommend that any 2.0s be at least 10 years old and they ask that we not bring more than 10 people total.

    I will plan the menu and take care of the main protein and would be looking for folks to chip in with bread, salad, dessert, drinks (lemonade or ice tea are the two options the program has given us).

    We will serve the residents, eat with them and then join them for an activity (Bingo or something like that) until 7:30.

    Please respond in the comment or contact me – 804-687-0120 or mgoldman@hunton.com if you are able to help out.

    Thanks!

    Gumbo

  • Mary was Seeing Red (Barchetta) Today

    20 strong men rolled into Mary on this beautiful Sunny & 70 morning in RVA.  Some were hoping for a ground and pound after a tough hill run yesterday and others praying Gumbo wasn’t going to double-down on the Old Glory this week.  Well, this is what transpired:

    Long Mosey around the Commonwealth-Cary-Westmoreland-Grove square outline of the AO and back to the field for COP, which included:

    • SSH x20
    • DQ (Swirly Style) x10
    • Helicopters x10
    • Imperial Walkers x15
    • Flutter Kicks x20
    • Hand Release Merkins x15

    THE THANG:

    Red Barchetta–

    Mosey to the end line of the field along Commonwealth and line up for the Red Barchetta, which consists of the following:

    • Sprint the entire length of the field and perform 100 single-count SSHs at the other end of the field, then jog back to the starting point and plank-o-rama for the 6.
    • Sprint the 75% of the length of the field and perform 75 single-count mountain climbers , then jog back to the starting point and plank-o-rama for the 6.
    • Sprint the to the mid-point of the field and perform 50 LBCs, then jog back to the starting point and plank-o-rama for the 6.
    • Sprint about 25-30 yards and perform 25 merkins, then jog back to the starting point and plank-o-rama for the 6.
    • Sprint about 10 yards and perform 10 Burpees , then jog back to the starting point and plank-o-rama for the 6.

    Triple Check EL (Extra Long) —

    Form in groups of 3 near the monkey-bars.  Pax 1 performs dips on the border around the monkey-bars, Pax 2 does monkey-humpers and Pax 3 runs the entire gravel track loop.  3 times.

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

    Announcements:

    • OBT is in town to talk about The Iron Project — he will be at The Veil Brewery at 1800 hours — stop by if you can.
    • SOJ takeover next week.  And SOJ (the New Market crew to be exact) now has possession of the Ghost Flag so look out for its next posting.
    • First Thursday Ultimate Frisbee gathering in DaVille tomorrow 6pm. Then head over to Marty’s (9357 Atlee Rd, Mechanicsville, VA 23116)  for drinks. M’s and 2.0’s welcome to join
    • Reesestrong registration is now open and Phonics has created the F3RVA team: https://runsignup.com/RaceGroups/4045/Groups/386047
    • New AO starting up SOJ (Tomahawk Middle School) on Thursday 8/17.
    • New Sunday Bootcamp in DaVille starting this Sunday 8/6 at Atlee HS at 0700 – see Spit for details
    • Convergence – September 30 – Gridiron – 0600 to 0800 (or an option to start at 0700) — bring FNGs and go get our Kotters.
    • PuppyPile (name pending with Corporate) – 2.0 workout at DogPile is the 3rd Saturday of the month (8/19 this month) — see Marv for details.

    NMS–

    It is always great to grab a Q at 45-MOM – the PAX is always large and full of energy and mumblechatter.  Today was no different – though some were disappointed that we were not in fact going to “check” on Bleeder’s house and make sure the pool was still working.  Maybe next time.  The pre-start mumblechatter at 45MOM is always good, including hearing today about the several methods of transportation that Marv must now use to make it to the AO, including harrowing transfers.  It is like Planes, Trains and Automobiles for him know, but he is figuring it out.

    YHC wanted to get some running in the workout today, so we started off with about a mile and logged 2.4 total by YHC’s watch.

    The PAX crushed the Red Barchetta.  YHC saw that a while back in the Exicon and has been wanting to break it out during a Q.  Today was the day.  The Oyster sprint was in full effect – he even sprinted the whole damn field in round 2.  Guess the brakes didn’t work?  Following the RB up with a long triple check was not easy and those monkey-humpers were burning in round 3, but again, the PAX knocked them out.  Sticking close together provided ample opportunity for mumblechatter and even some form-policing by non other than TYA.

    Well done today fellas.  It was a pleasure to lead.

    No more Gumbo for you!

  • Magnificent 7 at SOT

    6 F3 RVA warriors and one familiar visitor from downrange in Huntersville, NC posted on this cool but humid August morning to get the sweat rolling.  It went something like this:

    Mosey from the parking lot to the track and 2 laps around for a 1/2 mile warm-up.  Circle up in the asphalt area behind the end-zone for COP (though YHC saw the high-jump bar and mat and was tempted)

    COP (all IC):

    • SSHs x20
    • DQ x10
    • Imperial Walkers x15
    • Helicopters x10
    • LBCs x20

    Mosey down the track to about the 50-yard line for a set of Lindsey’s (40s) beginning with 30 merkins and 10 box cutters, run around the track to the other side of the 50-yard line on and continue Lindsey’s adding/subtracting 5 (25 merkins, 15 box cutters)…repeato until down to 10 merkins and 30 box cutters.  Al Gore for the six.

    Mosey over to the tennis courts for Suicide-palooza, including forward, bear crawl, backward and side shuffle – with planks and some mary in between rounds, including flutter kicks, Freddie Mercuries and American Hammers.

    Grab a pole on the hill by the tennis courts for some pole smokers Native American run style with PAX holding six inches and end-man doing 10 pole smokers then running to end of the line.  After all PAX complete 1 round, we did 10 more pole smokers OYO.

    Mosey over and around bus loop with a brief pit stop on the curb for 10 incline merkins in cadence.  Continue around the bus loop and back to the flag with 3 minutes to spare.  Finish up with 10 Burpees OYO and 10 LBCs in cadence.

    2.2 miles in total by YHC’s watch today.

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

    Announcements:

    • OBT is in town tomorrow night at The Veil Brewery at 1800 hours – stop by if you can.
    • 100-mile challenge has been thrown down for August — go get those miles in boys.
    • SOJ takeover next week.
    • First Thursday Ultimate Frisbee gathering in DaVille tomorrow 6pm. Then head over to Marty’s (9357 Atlee Rd, Mechanicsville, VA 23116)  for drinks. M’s and 2.0’s welcome to join
    • Reesestrong registration is now open and Phonics has created the F3RVA team: https://runsignup.com/RaceGroups/4045/Groups/386047
    • New AO starting up SOJ (Tomahawk Middle School) on Thursday 8/17.
    • New Sunday Bootcamp in DaVille starting this Sunday 8/6 at Atlee HS at 0700 – see Spit for details
    • Convergence – September 30 – Gridiron – 0600 to 0800 (or an option to start at 0700) — bring FNGs and go get our Kotters.

    NMS

    Way to push through today guys – especially Doogie and Carmen.  Always great to have Mini Me in town.  He was the War Daddy today and absolutely crushed it.  Nice work.  Also, very strong effort by Sparky – personally, I fear the day when this guy starts Qing because I know he is going to bring the pain.  Another solid effort by Honeymoon and Marmaduke –  Honeymoon seems to be picking up the speed heading into BRR.  Nice job guys.

    An honor to lead this group this morning.

    No more Gumbo for you!

  • Ghost Glory at NoToll

    HoneyDo called it.  It was a beautiful morning for an Old Glory and with the GhostFlag flying proudly, the Ghost Glory was off and running with 11 faithful and 1 FNG and this is how it went…

    YHC grabbed Old Glory and lead the PAX to the back of the AO (passing 3 parked cop cars and getting a flashing light salute as we ran by — should have EH’d them!), continue without stopping for 2 full laps around all fields to complete the 1 mile warm up.  Plant the Flag and plank for the six.

    YHC explained the exercises in each corner as this was the first OG for several folks.  The timer was set for 20 minutes and the PAX was off.  Honeymoon and DK jumped out in front with EF Hutton hot on their heels.  Those three lead the way with a strong effort this morning.

    When time was called (no 2-minute warning this time – Wilson would have been proud!) all PAX returned to the flag and lined up for a final 2 laps native American run style so each PAX member got a turn carrying Old Glory a few times.  FNG (Nick) brought it home for us. Total mileage will vary for folks from 3 – 3.8 miles.  Well done men!

    2 MOM with LBCs, American Hammers and Superman.

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

    Announcements:

    • This Thursday night (1800 hours/ 6:00 p.m.) at OBT will be at The Veil Brewery talking about F3 and the Iron Project.  Come out if you can.
    • SOJ Takeover next week.  Still looking for a couple Qs = see Rosie or DK if you need the super secret Q sheet.
    • New SOJ AO on Thursdays (Tomahawk Middle School) – starting the week after the SOJ Takeover (so 8/17) — naming rights pending.
    • Gumbo has the Q for this month’s Breaking Bread — Sunday August 27 5:00 p.m.  See me if you want to join.

    NMS:

    YHC put the #GhostFlag up for grabs but with guys out of town and with so many AOs on Tuesdays, SOJ retained ownership of the #GhostFlag today.  Honeymoon said we need to throw some flare on the GF and identify when it is taken, so YHC will note that SOJ claimed it on 7/29/17.

    Several recent newcomers to the PAX had never experienced an Old Glory, so between kicking off the month of August, having the 100-mile monthly challenge and wanted to get at least 3 miles in and not having done one recently, Old Glory seemed the obvious choice.  All PAX members attacked it hard.  Well done men!

    Always a pleasure to lead, thanks for following today.

    No more Gumbo for you!

  • PRE-Blast: Ghost Flag will Fly at NoToll – August 1

    PRE-Blast: Ghost Flag will Fly at NoToll – August 1

    SOJ is the current keeper of the #GhostFlag and it will fly at NoToll tomorrow.  What better way to start off the month of August.  It will be glorious.  BE THERE!

  • Posted for a HR Derby and a Burpee Derby Broke Out

    First off, congrats to the new F3 RVA HR Derby Champion – McRib.  Your trophy in in process!

    22 strong and willing competitors posted at the modified AO this morning for a Home-Run Derby…Sadly, most of us left our ability in the fartsack, so instead of A-A-RON Judge-style moonshots, this PAX got 40+ minutes of a burpee fest.  This is what transpired:

    Short mosey around the parking lot anticipating LIFOs rolling in from NoToll.  Form up in parking lot for COP, all IC including:

    • 20 SSHs
    • 10 DQs – SUPER slow – so slow it almost hurt
    • 15 Imperial Walkers
    • Arm Circles (10 small/5 large forward, then backward)
    • LBCs

    Seeing no LIFOs – time to get on with the derby — Mosey to the baseball field that didn’t share a fence with the parking lot.  You know, I didn’t want anyone windshield getting busted out when the gun-show started.  Appears my concern was vastly misplaced.

    Start with a 2-minute warm-up of running poles – foul line to foul line.  Too many sluggers – no time to recreate last year’s Dora – although this year would have only been 47 burpees per team as compared to last year’s 61.  No worry, the PAX would not long for extra burpees by the end of the workout.

    Number off for batting order…sorry Offshore – you drew leadoff (but in true Rickey Henderson fashion – you dropped a bomb on us.  Nice work!)

    Format – each PAX member gets 3 swings (except 2.0s – they got a few extra).  Exercises following each batter. Each HR causes the PAX to do 10 merkins.  Each Out (anything other than a HR) = 3 burpees.  ONLY 2 exceptions made during the festivities — 1 Out resulted in no exercises for the PAX as EF Hutton robbed a HR from Hardywood right after YHC announced that any such thievery would result in no exercise.  Way to go EFH.

    Also, Joey Chestnut (Offshore’s 2.0) earned himself a 3 burpee reprieve as he made a SWEET snag of a line drive.  Well done JC!

    The stats are ugly folks so watch out:

    • 22 batters
    • 3 swings
    • 66 swings
    • Total Home Runs = 4 or 5 (YHC has 5 in his brain but he can’t remember who hit it.  I have Offshore with 1, Gumbo with 1 and McRib with 2)
    • Burpees = around 183 — OUCH!!

    Announcements:

    • HDHH at The Answer tomorrow
    • SOJ Takeover is coming…

    Great to have some 2.0s out today, especially for YHC having is 2.1 and 2.2.  Loved it!

    Welcome Sparky.  We look forward to you posting often.

    365 days to hit the cages before next year.

    No more Gumbo for you!