Author: Gumbo

  • The B.O.M.B.S. Make Us Stronger…

    13 strong, fearless and determined PAX stormed into NoToll this morning ready to make the most of their day by starting it off right, this is how we did it:

    Mosey to the back parking lot for COP, which included:

    • SSHs x30 IC
    • Copperhead Squats x12 IC
    • Imperial Walkers x15 IC
    • Merkins x10 IC
    • Arm Circles – 10 small and 5 large, forward and backwards
    • 5 minutes of LBCs – 1 minute to do AMRAP LBCs and 10 seconds of rest in between – some mumblechatter during the first two rounds but the last 3 rounds were quiet

    Mosey around the field to the pavilion to partner up for some B.O.M.B.S.  One partner exercises while the other partner runs a lap around the field, then flapjack.  All in an effort to complete the following:

    Burpees x50

    Overhead claps x 100

    Merkins x 150

    Big-boy situps (WWII sit-ups) x 200

    Squats with a jump x 250

    Slow-mosey back to the  basketball courts for a merkin ROF, followed by 10 merkins together IC. Back to the flag for COT and BOM.

    Name-a-rama, number-rama, and YHC took us out.

    NMS:

    This weekend and yesterday were difficult for YHC.  My mother has taken a turn for the worse and her disease appears to be taking over.  Just another example of a real-life bomb being dropped on us.  As you all know, being out there in the gloom with my F3 brothers was the best place I could have been this morning, and stepping out front and leading such a strong and determined group this morning.  You guys took that BOMB and kicked its ass.  Coming together at the end to crush those remaining 75 squat-jumps was awesome.  Way to crush it men.

    A big thanks to Hardywood for crushing the exercises and making YHC’s work today easier.  I know there were others crushing those BOMBS too.  Way to work.

    We all have bombs dropped on our lives from time to time, but YHC thinks that is when our faith and inner-strength is tested, when our community and support system shows its power and when we come through those tough times, we are stronger, our faith builds and our community is tighter.  As I mentioned in my prayer, our days on this earth may be numbered, but there is no limit to what we can do with those days.  Make the most of your day today men!

    No more Gumbo for you!

     

  • A Circus at SOT…

    3 brave souls escaped the fartsack and showed up at SOT for some light calisthenics all gear toward avoiding the remaining ice at SOT and crushing some LBCs.  At least we crushed some LBCs…  Here is how it went down:

    Mosey to the adjacent parking lot for COP:

    • SSHs x20 IC
    • DQs (Swirly style) x10 IC
    • Imperial Walkers x20 IC
    • Copperhead Squats x10 IC
    • Arm Circles – just small x10 IC forward then reverse

    Slaughter Starter – 20 Burpees OYO

    5 Minutes of LBCs – 1 minute of LBCs followed by 15 seconds of rest repeato x5

    Mosey with kettle bells to the front of the school for some kettle bell, Circus Maximus inspired triple checks

    First Triple Check included, run around the bus loop (and slip and bust your ass if you are YHC), two-handed KB Swings with 25 lb KB and Goblet Squats with YHC’s shiny new toy (a 35 lb KB).

    Second Triple Check, included one PAX performing 100 LBCs as the trigger-man for the switches, upright rows with the 25 lb KB and shoulder presses with the 35 lb KB.

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

    Announcements — CSAUP Frozen Triangle Jan 21 – be there for some or all…just be there.

    Moleskin:

    YHC has been fart (smart) sacking Monday and Tuesday given the icy conditions fearing that I would certainly find the icy patch and bust my ass.  Karma is a bitch as I found the only dangerous icy patch on our run today and hit the deck.  Point taken, Karma.  You win.

    Also, YHC couldn’t resist the chance to take his shiny new 35 lb Kettle Bell out for a whirl.  Thanks to Amazon for delivering it last night…I know McRib and Carmen certainly thank you.

    Way to work this morning men.  A pleasure to lead as always.

    No more Gumbo for you!

     

  • A bowl of F3 Black-eyed Peas for the New Year

    6 brave and determined souls heard the rain drops beating against the windows this morning and swallowed the red pill anyway, giving up the warmth and comfort of the fartsack to start this day and this year off right.  The gloom was warmer than normal for the season but the cold rain killed the warm temperature.  Here is what went down, more or less:

    Mosey to cover by the entrance to the elementary school for COP.

    COP:

    • SSHs x25 IC
    • Don Quixotes (Swirly style) x10 IC
    • Imperial Walkers x15 IC
    • Arm Circles (10 small and 5 large) IC forward then reverse
    • LBCs x25 IC
    • Flutter Kicks x20 IC
    • Merkins X10 IC

    The Black-eyed Pea:

    In the tradition of eating black-eyed peas on New Year’s Day for good luck, health and prosperity, YHC decided to serve up a bowl of black-eyed peas, F3 Style this morning.  The ingredients were:

    5 stations around a circle with the 6th PAX (the black-eyed pea) in the center, each station was:

    • Black-eyed Pea (and the timer for changing stations) = 25 LBCs (50 for the 5th round)
    • Station 1 – AMRAP Burpees
    • Station 2 – AMRAP Merkins (box cutters for rounds 3, 4, and 5)
    • Station 3 – AMRAP Monkey-humpers
    • Station 4 – AMRAP Invisible jump ropes (Freddy Mercurys for rounds 3,4, and 5)
    • Station 5 – AMRAP Squat jumps

    Once the Black-eyed Pea finishes the required LBCs he yells switch and everyone rotates with the Black-eyed Pea moving to Station 1 and Station 5 becoming the Black-eyed Pea.  Transition for rounds 1 and 2 were bear crawls.  Rounds 3 and 4 were lunges and Round 5 was crab-walk.

    Double-Triple Check

    2 3-man teams completed 6 rounds of the triple check.  Partner 1 grabbed a brick column and alternated rounds between BTTW, wall-planks and people’s chair.  Partner 2 AMRAP LBCs.  Partner 3 run in the rain around the bus loop.

    5 MOM:

    • APDs x 20 IC
    • Dolly x20 IC
    • Rosalita x20 IC
    • American Hammers x10 IC
    • LBCs x25 IC

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

    The PAX worked hard this morning and got our fill of black-eyed peas, so hopefully that will bring good luck, health and prosperity to all of us in 2017… or maybe just soreness and tighter abs?  Either works.  Depending on LBC count during the triple-check, PAX members completed around 450 LBCs today – a good dent in the monthly challenge.

    Great to have Tonka out to check out River Run.  Hope you become a regular on Monday mornings.  Also, great to have Shawshank out to put in some work and remind us how much we all miss those college Winter breaks.  Enjoy it Shawshank!

    Way to work today men.  It was a pleasure to lead.

    No more Gumbo (or black-eyed peas) for you!

  • Tacky Light Tour…ERR…Audible

    5 stalwarts escaped the warm fartsack and arrived at Bettie Weaver Elementary School for the penultimate River Run of 2016.  Given the holiday week and YHC’s recent bout with chest cold, YHC planned an easy 3-mile mosey tacky light tour through Tarrington with some decoration-inspired workouts (i.e., 5 burpees for ever inflatable, 10 merkins for each tree/bush with lights, etc.) and some group exercises at the 3 or 4 roundabouts along the rout..  Well, YHC jumped out of the sack early this morning to drive the route and see how this was going to go down….no lights, no inflatables to be found.  Either timers were doing their job or Tarrington folks are not in the spirit…CRAP…OMAHA, OMAHA…Check…Check…Audible…so, instead, River Run 12/19/16 went something like this:

    Mosey to the courts at the back of the school for COP:

    • SSHs x25 IC
    • DQ, super slow-mo, x10 IC
    • Imperial Walkers x20 IC
    • Copperhead Squats x20 IC
    • LBCx x25 IC
    • Flutter Kicks x25 IC
    • Merkins x10 IC

    Mosey to the bus loop and partner up for Dora – 100 Merkins, 200 Box Cutters, 300 Jump Squats while partner runs the bus loop.

    Mosey to the baseball dugout for Triple Nickel – 5 Donkey Kicks on the dugout wall, run to the hill, bear crawl up the hill, perform 5 monkey-humpers at the top of the hill, run back to the dugout and repeat x5

    Mosey to the track/football field for a quick triple check – BTTW, Freddy Mercuries, Lap around the track.  Two rounds. For the second round, run was 100-yard dash and back instead of a full lap.

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

    Strong work this morning gentlemen.  It turns out that there is no fast way to complete 200 box cutters…YIKES.  Many thanks to Rosie for pulling the laboring oar on the Dora’s this morning as YHC is building back stamina after almost 2 weeks down.

    Great to have Honeymoon join the crew at River Run. We look forward to you being a regular on Mondays.

    Have a great day men.

    No more Gumbo for you!

  • Motto of the Day…WWHD

    A cozy PAX of 4 posted on a warm(ish) and wet(ish) Monday morning at River Run to start their weeks off right.

    YHC will admit, there was a point at about 10 p.m. last night when the cold and cough that is stuck in YHC’s house seemed to settle in to YHC’s chest and YHC was feeling more like chicken noodle than Gumbo and I actually thought about passing the Q to Rosie.  It turns out that Rosie had already hit the fart-sack to prepare mentally for YHC’s beatdown today, so YHC sucked it up and thought…What Would Hardywood Do…thus, today’s workout.  It went a little something like this:

    Mosey a few laps around the parking lot as McRib rolled in hot and gather his gear.

    COP – SSH x20 IC, DQ (Swirly style) x15 IC, Copperhead Squats x10 IC, Imperial Walkers x10 IC, Merkins x10 IC and LBCs (nice and wet) x20 IC.

    Short Mosey to the circle in front of the school for Burp in a Box.  Perform 1 burpee in the first parking space (of 8) and then run a lap around the small bus loop.  Perform 2 burpees in the second parking space and run a lap.  Continue until 8 burpees in the 8th and final parking space.

    Mosey around school to the end larger bus loop for Hardywoods Fantastic Four.  Four exercises (squats, plank jacks, merkins and mountain climbers) and four rounds (round 1= 10 of each, round 2 = 20 of each, round 3 = 30 of each and round 4 = 40 of each).  Run larger bus loop after each round.  Al Gore waiting for the Six (i.e., YHC).

    Partner Chase:

    • Round 1 – down the straight away of the larger bus loop – Partner 1 backwards run; Partner 2 performs 2 burpees and runs forward to catch Partner 1 – flapjack.
    • Round 2 – Partner 1 bear crawl down the straight away, Partner 2 perform 2 burpees and bearcrawl to catch Partner 1, flapjack.

    Boo-ya Merkins and Partner Burpees:  Partner up and perform 10 boo-ya merkins then run the straight away of the bus loop and at the other end perform 10 Partner Burpees.

    Mosey back to the parking lot for multiple rounds of Ring of Fire and a little Mary:

    • ROF Round 1 = PAX holds six inches while taking turns performing 5 4-count flutter kicks
    • ROF Round 2 = repeat round 1
    • ROF Round 3 = plank and 10 merkins
    • 20 Box cutters IC
    • Repeat All 4
    • 20 hello dollies IC
    • 10 merkins IC

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

    Announcements – Congrats to those who completed the Bear Creek 10-miler.  Thankfully TSB was found safe and sound and all in all it sounded like a good day.  Rosie has a crew heading down next Saturday to Hampton Roads for our last turn to lead.  Well done fellas.

    NMS:

    What would Hardywood do?  Well, only answer that question prior to a beatdown if you want pain.  Ever since I read the Fantastic Four backblast, I wanted to give it a try.  And, I have been looking for an excuse to use the boo-ya merkins and partner burpees.  Today was that opportunity.

    Consider this an open invitation to Hardywood and all of the rest of the PAX to make a trip out to River Run on a Monday to check out this AO.

    Great work this morning gentlemen.  Thanks for joining us Ty Webb – strong work.  A pleasure to lead.

    No more Gumbo for you!

  • Today’s Menu: Ciabattas with Merkins Chasers

    5 regulars and 1 visitor (soon to be a regular) posted on a typical Spring morning…err, wait, it is the freaking last day of November…but it was 60 and raining at SOT.  We carried on anyway.

    YHC was chef for the day and the menu was simple, yet effective: Ciabattas with Merkins chasers.  The goal was to get YHC to his 6,000 merkins goal for the month with 300 merkins today…the rest of the PAX was just along for the Feast.

    The PAX moseyed through the rain to front of the school to find some overhead cover and to be in full-view of the security cameras posted around the front entrance.  The PAX immediately asked for a steady diet of APDs and Monkey-humpers to fill the B-roll footage appropriately, but YHC did not oblige.

    Instead, the ciabattas included (among others) the following exercises, SSHs, LBCs, Jump Squats, Flutter Kicks, Ball Dippers, Freddy Mercuries, Box Cutters and Mountain Climbers.  Each exercise was completed for 8 sets – 20 seconds on, 10 seconds rest.  Then, after each set of exercises, the PAX performed 15 Merkins In Cadence.

    Extra set of Merkins done back at the Flag  for a total of 300 Merkins

    Number-rama, name-a-rama and YHC took us out thanking the good Lord for the end of the Merkin challenge, among other things!

    Discussion ensued about 3rd F opportunities.  DK is going to reach out to The Doorways for another cooking experiment.  We will be sure to get Wilson (aka Chipotle) to clear his calendar for that one.  Honeymoon mentioned that his PAX outside Charlotte has cleaned a soup kitchen before – sounded like a good, low on logistics, idea for the future.

    NMS:

    YHC had two goals in mind – complete 300 Merkins to eclipse 6,000 for the month and not run too much today.  River Run and NoToll took care of my running so far this week.

    The PAX seemed amenable, though the mumblechatter began early when the PAX realized YHC had the Q and Rosie immediately asked YHC how many merkins he needed to complete his challenge.  The answer (300) nearly sent some PAX back to the fartsack.  All persevered though.  YHC had to battle some rookie counting issues induced by McRib’s always entertaining counting, but YHC too persevered.

    Always great to have a visitor.  Thanks for coming out Honeymoon.  We look forward to your permanent move to RVA and for you to be a regular in F3 RVA postings.

    Have a great day men!  Thanks for letting me lead – always a pleasure.

    No  more Gumbo for you.

  • .38 Special at Dogpile

    16 strong and faithful posted to Dogpile for this perfect Fall morning to break free from the tryptophan comas, work off the turkey, stuffing, pie and other excess and to help YHC celebrate his 38th birthday.  It went a little something like this:

    Mosey down the road past the field and to the far circle for COP:

    • SSH x19 IC
    • Arm circles x19 IC forward (10 small; 9 large); then reverse
    • DQs x10 Swirly slo-mo style
    • Imperial walkers x19 IC
    • Merkins x19 IC
    • LBCs x38 IC

    Mosey to the bottom of the hill for what YHC called .38 Special.  4 rounds of partner exercises.  Partner 1 performs exercise at bottom of the hill while Partner 2 runs up the hill to touch the curb of the circle and back.  Plank-o-rama between rounds to wait for the six and stay together. Exercises were:

    • Burpees x38
    • Jump Squats x76
    • Merkins x114
    • Box cutters x152

    Mosey down and around the back of Dogpile to the base of pipeline hill.  Pause under the street light for a Swirly-type “10-count” – Merkins x19 IC and Flutter Kicks x19 IC.

    Mosey past the Pump House and up to the bridge for .38 special bridge-style. Start at the first lamp-post and perform 2 burpees at each lamp-post all the way across the bridge for 19 lamp-posts.  At 19th lamp-post perform 2 burpees and 2 merkins then return to the beginning of the bridge performing 2 merkins at each lamp-post.  Plank up and Al Gore waiting for the six.

    Mosey to brick house for 38 donkey-kicks.

    Mosey back to the SF and perform 10 Merkins OYO.

    COT – Number-rama; name-a-rama and YHC took us out.

    NMS:

    What a great morning to join my F3 brothers for a beatdown to get the blood flowing, feel alive and get stronger.  As I said in my prayer, I am so thankful for all the many blessings the good Lord has given me, including bringing me (through Rosie’s headlocking) into the F3RVA family.  It truly inspires me to be a better man every day, and not just physically. My outlook on everything has changed.  I feel better about myself than I have in a long time.  I attack every challenge with renewed confidence.  I handle my stress by looking forward to working out each morning and enjoying the fellowship with all of you. And, I am more patient and focused on enjoying every minute with my kids.  It is all about perspective and F3 has changed my perspective tremendously in just 9 months.  Thank you all!  I am grateful.

    Enjoy the rest of your holiday weekend.  I hope you are able to spend time with friends and family and enjoy doing what you love this weekend.  I know I will.

    Continue to attack and own every day as men of F3 RVA!

    No more Gumbo for you!

  • Next Exercise….The Merkin!

    17 gloom regulars posted on this beautiful Thursday morning where the weather was almost 70 and Sunny and the chorus of the day was:  Next Exercise….The Merkin – much to Swirly’s delight!  The PAX caught on quickly.

    Mosey to the fields for COP:

    1. SSH x20 IC
    2. Merkins x10 IC
    3. Don Quioxtes x10 IC — super slow-mo
    4. Merkins x10 IC
    5. Copperhead Squats x10 IC
    6. Merkins x10 IC
    7. LBCs x20 IC
    8. Merkins x10 IC
    9. Box Cutters x10 IC
    10. Merkins x10 IC

    A cool 100 Merkins for COP.

    Mosey to the far end-line of fields and count off into 3 groups for The Suck Relay

    1 Runner and 5 exercise stations:

    • Merkins or Mountain Climbers — PAX choice after round 1
    • Flutter Kicks
    • Jump Squats
    • Freddy Mercuries
    • Burpees

    Runner sprints to far end-line and back.  PAX perform AMRAP of designated exercise at your station until the runner gets back, then bear-crawl forward to the next station.  Burpee man becomes the runner.

    Repeat for 3 total rounds, with an F3-style intermission after Round 2 that included plank-o-rama and SSH x20 IC.

    Jacob’s Ladder:

    PAX lined up along the cones facing the North soccer goal.  Perform 1 merkin; run to mid-point and perform 1 Burpee; continue to goal-line and perform 2 Merkins, then back to mid-point for 2 Burpees.  Continue up to 7 Burpees.

    Al Gore for the six and then Mosey (briskly) back to the flag for some Ring of Fire, Dolly, Rosalita and Superman.

    Number-rama, Name-a-rama and COT with a wonderful, stank ball of man as YHC took us out.

    Announcements:

    • Clown car heading down to Hampton Roads this weekend – Swirly, TYA, Bleeder and others; Hardywood has 11/26; Rosie has 12/10 — Continue to Headlock and jump in a clown car if you can one Saturday.
    • 2.0 Friendly workout this Saturday at Gridiron – Honeydo has the Q.
    • Order your RVA shirts on MudGear now.
    • Special 1-hour Thanksgiving workout at Mary Munford – 0530 – 0630

    NMS:

    The gloom has really set in for November with darkness and cold in abundance.  Sometimes it feels like the gloom outside takes over and stress becomes overwhelming in these dark days (the Dark Ages as we called them at VMI).

    But, the men of F3 RVA break free from that dark hold every morning with an intense desire to be better, do better and get better each and every day.  Keep bringing it 100% gentlemen and let’s keep pushing each other and picking each other up.  It is inspiring to be a part of this group.  I am immensely thankful for you all!

    A pleasure to lead as always, thank you.

    No more Gumbo for you…

  • Flatline Comes Alive at NoToll

    On behalf of Flatline….

    Foggy morning for the 12 men at No Toll, and Flatline has the VQ

     1 warm up lap around fields with a little stage fright to start but work out commenced:

    • SSHx 30,
    • Imperial Walkers X 25,
    • Don Quixote X 20,
    • Arm Circles-Forward X 15, Backwards X 15,
    • Merkins X 10.

     On to the Pavilion for Evolution 1:

    Partner up – Partner 1 bear crawl across the field, Partner 2 complete 20 LBC then sprint to catch Partner 1 and flapjack.  Continue across field and back

    Round 2 with your partner same drill but with 10 Burpees and Crab Walks.

     To the bleachers for Evolution 2:

    Partner up for 3 sets of run and exercise:

    • Partner 1 perform Dips AMRAP while Partner 2 runs across the field and back – flapjack.
    • Same – with Imperial Walkers as the exercise
    • Same – with Merkins as the exercise 

    Mosey to the basketball court for Evolution 3:

    Partner up-Suicides:

    • Round 1 – partner squats while partner runs traditional suicides, switch
    • Round 2 – Merkins and Side to side suicides
    • Round 3 – Backward suicides and APDs

     Ring of Fire-Diamond merkins x10 and with 2 minutes left…. X 20 LBC, X 10  Burpees.

    NMS:

    Thank you for following my Q! Awesome way to start my Tuesday mornings!!

    God Bless-Flatline

     

  • Election Day Triple Header

    10 strong men escaped the warmth of the fartsack on this beautiful and chilly election morning to attack NoToll with reckless abandon.  DK and Rosie doubled back to the parking lot to pick up some LIFO folks (Flashdance, Mr. Roper and Flipper).  The rest of PAX held various Al Gore poses to start the burn for the day.  Once the PAX was all accounted for we completed 25 SSHs IC and were off for the day.

    Mosey to the Pavilion for a triple-header that went something like this:

    Game 1:

    • Inning 1 – Run a lap, then complete 10 merkins, 10 box jumps (or step-ups if you are YHC and you wipe out on the first box jump) and 10 2-count flutter kicks.  Al Gore for the six.
    • Inning 2 – Sprint to far sideline and back, then complete10 merkins, 10 box jumps and 10 2-count flutter kicks.  Al Gore for the six.
    • Inning 3 – 25 SSHs IC, 15 merkins, 15 box jumps and 15 2-count flutter kicks.  Al Gore for the six.
    • Inning 4 – Run a lap, 15 merkins, 15 box jumps and 15 2-count flutter kicks.  Al Gore for the six.
    • Inning 5 – Sprint to far sideline and back, 20 merkins, 20 box jumps and 20 2-count flutter kicks.  Al Gore for the six.
    • Inning 6 – 25 SSHs IC, 20 merkins, 20 box jumps and 20 2-count flutter kicks.  Al Gore for the six.

    Complete 5 Merkins IC for an even 100 merkins

    Game 2:

    • Inning 1 – Sprint to far sideline and back, then complete 10 merkins, 10 Monkey Humpers and 10 LBCs.  Al Gore for the six.
    • Inning 2 – 10 SSHs IC, then complete10 merkins, 10 Monkey Humpers and 10 LBCs.  Al Gore for the six.
    • Inning 3 – Sprint to far sideline and back, 15 merkins, 15 Monkey Humpers and 15 LBCs.  Al Gore for the six.
    • Inning 4 – 15 SSHs IC, 15 merkins, 15 Monkey Humpers and 15 LBCs.  Al Gore for the six.
    • Inning 5 – Sprint to far sideline and back, 20 merkins, 20 Monkey Humpers and 20 LBCs.  Al Gore for the six.
    • Inning 6 – 20 SSHs IC, 20 merkins, 20 Monkey Humpers and 20 LBCs.  Al Gore for the six.

    Complete 5 Merkins IC for an even 200 merkins

    Game 3 (a defensive struggle – aka no “runs”):

    • Inning 1 – 10 SSHs, then complete 10 merkins, 10 Squat Jumps and 10 2-ct Freddy Mercuries.  Al Gore for the six.
    • Inning 2 – no “offence, then complete10 merkins, 10 Squat Jumps and 10 2-ct Freddy Mercuries. Al Gore for the six.
    • Inning 3 – no “offence”, 15 merkins, 15 Squat Jumps and 10 2-ct Freddy Mercuries. Al Gore for the six.
    • Inning 4 – no “offence”, 15 merkins, 15 Squat Jumps and 10 2-ct Freddy Mercuries..  Al Gore for the six.

    Total merkins for those that did merkins each inning = 250. Some PAX not participating in the merkin challenge modified to do dips or other exercises instead of merkins.

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

    NMS:

    YHC spent 7 hours at the baseball field this weekend watching his 2.0 play a triple-header.  Those boys were spent in game three but the left it all out on the field for a great  end to their Fall season, so YHC wanted to put the PAX through a triple-header of our own F3 style.  We had to play a rain-shortened Game 3, but I think we can make it through another time and get to the full 300 merkins that YHC had planned…another time!

    Strong work by the PAX this morning.  A lot of mumble chatter after initial instructions were given.  Note to YHC – dispense directions only as needed, the PAX’s attention span at 0 dark 30 is limited….live and learn.

    Thanks for letting me step out and lead this morning.  Always a pleasure.

    No more Gumbo for you…