Author: Gumbo

  • F3 Decathlon

    15 faithful emerged from the fartsack and decided instead to attack this beautiful morning at Dogpile to get their day started off right.  After possibly the shortest mosey in Dogpile history and figuring time would be of the essence today to complete the planned decathalon, YHC dispensed with a quick disclaimer seeing no FNGs and got right into a short COP that went something like this:

    • SSH x20 IC
    • DQ x10 IC
    • IW x15 IC
    • Merkins x10 IC
    • LBC x20 IC

    In the spirit of the Olympics and after watching American Ashton Eaton successfully defend his Decathlon title this week, YHC wanted to take a shot at completing our own F3 Decathlon, it went something like this:

    1. One-mile run on the VITA trail, followed by some plank-o-rama in our usual COP location while we waited for the six;
    2. Mosey to the pull-up bars for AMRAP in 2 minutes;
    3. Touch-a-Tree x3 with 1 burpee at the first tree, 2 at the second and 3 at the third, then run back to the start and plank;
    4. Mosey to the amphitheater and spread around the top step for dips corresponding to the step number starting with 18 on the top step and working our way down to 1 on the bottom step, then bunny-hop/box jump (1 per step) back up to the top;
    5. Mosey to carillon steps for triple check consisting of (a) run up the steps, lunge across, run down, (b) people’s chair and (c) derkins.  The lunges were scrapped in the final round;
    6. Mosey to field for 40-yard sprint relay;
    7. 20-yard bear-crawl (I couldn’t resist) relay x2;
    8. 40-yard relay – back pedal 20-yards then sprint back 20-yards;
    9. Football/Frisbee Toss – 1 PAX member throws the football or Frisbee (his choice) and the PAX runs to it – first PAX member there calls the exercise then gets  to throw – which included merkins; burpees; WWII situps; LBCs; clerkins and crab-walk (forward and back); and finally
    10. Native American Run back to the shovelflag

    We finished with a couple minutes of Mary, including APDs, Freddie Mercuries, Dolly (with 60-second hold of 6 inches), Flutter kicks (all IC) and then 10 merkins OYO to finish.

    Announcements – per Phonics, the F3 team is the 4th largest for the Reesestrong 5K.  Lets move up the leaderboard gentlemen.  All those interested in a pre-race workout at Dogpile to warm-up, there will be some clown cars heading to DaVille from Dogpile.

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

    NMM:

    Great work today guys.  No 10-counts because we had to keep moving, but all PAX members kept the intensity high throughout and dominated the decathlon.  And a special thanks to Sippy Cup for setting YHC straight (total brain-fart or lack of oxygen) so that we could correctly number off into 5 teams of 3 for the triple checks and relays.

    Today was a special day for YHC to step out front and lead for the first time at Dogpile.  As I mentioned in the prayer, today would have been my father’s 79th birthday.  We lost him a few years ago to pancreatic cancer and it of course hasn’t been the same since.  But, the ability to participate with, and occasionally lead, such a fine group of men and having such a great group of men to lean on and push forward with is going a long way to filling that void, and for that I truly appreciate each and every one of you and thank you for inspiring me, leading me, pushing me and letting me do the same for you.  It’s an honor.

    Enjoy the rest of your weekend and I’ll see you in the gloom… Gumbo

  • A whole lotta swings & lunges at the Circus…

    8 strong, including 2 CM newbies, posted to Circus Maximus in the gloom to swing some bells and get the blood flowing on this glorious morning, and it went a little something like this…

    COP:

    • SSH x20 IC
    • DQ x12 IC
    • Helicopter x10 IC
    • Halo x10 IC clockwise and x10 IC counter-clockwise
    • Figure 8s x20 OYO

    Partner up at top of the parking lot.  Partner 1 takes both KBs and lunges about 15-20 yards to light-post and back while Partner 2 does plank-o-rama, then Flapjack.  Repeato x2.

    Farmer carry mosey around the CM loop and back to the sidewalk in front of the school for a 5-exercise circuit.  Two rounds – x20 reps in round 1 and x10 reps in round 2.  Exercises:

    • Goblet squats
    • Snatches – each arm
    • Reverse Lunges – each leg
    • Double-arm swings
    • Squat & Press

    Swing & Push — perform 20 double-arm swings then 10 merkins and repeat counting down the number of merkins to 1.  Audible called to reduce swings from 20 to 10 after completing 5 merkins.  That is a lot of swings.  Plank-o-rama until the six finishes.

    Mary – pass the KBs around a close circle while trying to keep feet off the ground (American Hammer style) and Bridge x10 OYO.

    COT – Number-rama, name-arama and YHC took us out.

    Moleskin:

    Great work today fellas.  Mumbechatter was low, so I’m hoping that means the work was hard.  Those lunges and swings are going to haunt me all day, no doubt.

    It was great to break out the KB and get back out to CM.  It is always a great change of pace from the other AOs in town.  I highly recommend it for anyone who hasn’t yet tried it.  Bring a dumbbell to try it out or give a shout to some of the regulars and we will try to have an extra KB out there for you.

    Always a pleasure to step out front and lead such a fine group.  Thanks.

    Announcements:

    • 2nd F happy hour tomorrow, 1730 at The Answer
    • Convergence at 0700 Saturday at Dogpile with GROW school and coffeeteria afterwards at ET – no workout at 0600, but I’m sure Swirly will be there to secure the perimeter.
    • Reese Strong 5k in Da Ville 9/17 – great cause, so lets have a strong F3 showing.  See Lab Rat or Phonics for information
    • See Toga about Spartan Race 9/24

    Have a great Thursday!

  • River Downs Roller Coaster Part Deux

    5 stalwarts escaped the fart sack this Monday morning and attacked the day with a roller coaster of a run.  It was great to get Aisle 5 out to River Run for the first time – we hope to see him back again soon as he continues to log the miles.

    YHC has been fartsacking and basking in the rays of the sun for the last two weeks on vacation – with a few workouts mixed in but certainly not maintaining my pre-vacation routine, so what better way to jump back into the saddle then to sign up to Q the first day back.  It was great to be back with the F3 brothers and enjoy a run in the August humidity.

    The route was an out and back of about 4.86 miles with two significant hills to provide the ups and downs of the roller coaster ride.  Per onthegomap.com, 440ft of gain and 437 feet of loss along the way — http://goo.gl/7aYd0y

    Though, I think Rosie probably got closer to 6 as he smoked the PAX out and doubled back a couple times.  And, Aisle 5 nearly took flight coming down the Queens Grant hill on the way back to the flag.

    COT and YHC took us out.

    Way to work this morning fellas.  Those hills aren’t easy and hitting the reverse button at the halfway point and attacking the steep hill is always difficult.  It was a pleasure to be back in the fold and an honor as always to lead such a fine group.

    No more Gumbo for you!

  • HR…err…Burpee Derby

    7 regulars posted for what was supposed to be a celebration of the mid-summer classic and a show of slugging power, well that is not exactly what transpired.  Instead:

    Short mosey around the parking lot in case and LIFOs got lost with the AO change.

    Initial COP in the parking lot:

    • SSH x25 IC
    • Arm Circles x15 (10 small, 5 large) IC forward and then reverse
    • Imperial Walkers x10 IC

    Seeing no LIFOs (and hoping there were not folks at NoToll wondering where the PAX was) – mosey to field and circle up in right field grass for additional COP:

    • Flutter kicks x20 IC
    • Freddie Mercuries x15 IC
    • Baseball-style warm-ups from foul line:
      • High Knees to centerfield and then back
      • Butt-kickers to centerfield and then back
      • Karaoke
      • Skip-jumps
      • Sprints

    Partner up for 61 Burpees in honor of Giancarlo Stanton’s record night last night in the MLB HR Derby.  Partner 1 performs Burpees while Partner 2 runs from foul pole to foul pole and back – flapjack and keep counting Burpees until you reach 61 – what a number by the way, with all its history in the HR record books by Roger Maris and all.  YHC initially thought we would do a second round of partner work with 497 squat jumps (in honor of Stanton’s longest shot last night) but YHC quickly audibled out of that so we would have time to show off our hitting prowess (or lack thereof).

    HR (Burpee) Derby:

    • First Round – Each PAX gets 3 swings.  A HR means the PAX must complete a lap around the field and 10 2-count flutter kicks (later audibled to just 20 2-count flutter kicks and no lap).  An out (anything other than a HR) means the PAX must complete 5 Burpees.  Results:
      • Buzzkill – 3 outs = PAX does 15 burpees
      • Hardywood – 2 outs, 1 HR = PAX does 10 burpees and 1 lap and 10 2-count FKs
      • DK – 3 outs
      • Buzzkill – 3 outs
      • Shawshank – 3 outs
      • Kevin Bacon – 2 outs, 1HR
      • Wedding Singer (F3 HR Derby champ!) = 2HRs, 1 out
      • Gumbo – 3 outs —in fact, YHC almost through the bat farther than I hit the ball.
    • Second Round – Each PAX gets 1 swing – HR = 10 2-count SSHs; Out = 10 merkins.  Result — 0 HRs, 7 outs and the PAX had to complete 70 Merkins.

    For those of you counting at home, the scorecard for today looks like this:

    • 4 HRs
    • 20 Outs
    • Approximately 115 Burpees performed by each PAX member
    • Addition of insult to injury closing with 70 Merkins

    COT and YHC took us out.

    Moleskin:  Not much to say here other than that is not how this played out in my head last night.   The PAX worked hard knocking out the Burpees and, in Buzzkill’s case, jumping the fence to retrieve the few HRs the PAX did hit.  Way to push through it gentlemen.  YHC for one will be hitting the cages so that the 2nd annual F3 HR Derby will feature many fewer Burpees.

    Thanks for letting me lead today and for indulging my idea.  Always a pleasure.

    Gumbo

  • AO Location Change for Tuesday – July 12 — Home Run Derby!

    All, to celebrate the fact that the mid-summer classic is the best all-star event in professional sports, and to specifically celebrate the Home Run Derby, we will be holding Tuesday’s NoToll workout at Robious Athletic Complex located behind Robious Elementary School where we will hold an F3-style home run derby.  I will bring the softballs and bats.  Bring a glove if you want to show off your best Mike Trout impression, but gloves won’t be necessary.

    Google maps:  2801 Robious Crossing Dr, Midlothian, VA 23113

    https://www.google.com/maps/place/Robious+Elementary+School/@37.5318517,-77.6139946,19z/data=!4m5!3m4!1s0x0:0x5508459ad606916!8m2!3d37.5315365!4d

    Turn right just past the school and we will meet in the parking lot for a little COP before we hit the field.  See you Tuesday.

    And remember… chicks dig the long ball!

  • A mid-week Donkey kick in the pants

    3 SOT faithful and 1 SOT newbie climbed out of the fartsack and fought the humidity to kick (donkey-style) their hump-day off right.  Here is how it went down, more or less:

    Slow mosey as a group to the track and 1 lap around.  Circle up on the asphalt platform at the end of the track for extended COP (all IC):

    1. SSH x30
    2. DQ (AV style nice and slow) x10
    3. Arm circles – 5 small, 5 large – forward and backwards
    4. Copperhead squats x10
    5. Ball dippers x10
    6. Merkins x10
    7. Flutter kicks x20
    8. Freddie Mercuries x20
    9. LBCs x20
    10. 8-count bodybuilders – pan-PAX count twice around the horn

    Mosey to sideline for 11s – start with 10 plank-jacks and 1 box-cutter then run across the field and work our way to 1 p-j, 10 b-c.  (the grass was luscious)

    Slow mosey long way around the track over to “Bernie” hill by the tennis courts to welcome LugNut back to the States with a workout from his last SOT Q – the Triple Nickle – run backwards up the hill (feel the BERNie) to the fence and perform 5 Moses Malone’s, run forward down the hill (carefully) and perform 5 Bobby Hurley’s – repeato x5.

    Line up on posts leading from walkway up the hill to the Tennis courts for pole-smokers Indian-run style – 10 pole-smokers then move on to the next available post.  As luck would have it, we had just the right number of posts for each PAX member to get 3 repetitions.

    Hit the tennis courts for tracers – down and back across all 4 tennis courts running forward to the net, shuffle the width of the court, run backwards to baseline and karaoke to the next court and repeat.

    Find a pole along the fence for Donkey-kick ladder:

    1. Donkey-kicks x10
    2. Squat Jumps x10 and Donkey-kicks x10
    3. Werkins x10, Squat Jumps x10 and Donkey-kicks x10
    4. Werkins x10, Squat Jumps x10 and Donkey-kicks x10
    5. Squat Jumps x10 and Donkey-kicks x10
    6. Donkey-kicks x10

    Circle (square?) up for Ring of Fire x2 – merkins-plan first round and 2-count flutter kicks and six-inches the second round.

    2MOM – Bay City Scissors (8-counts) x10 OYO; Dr. W (8-counts) x10 or AMRAP OYO

    Short mosey back to the VSF for numberarama, namearama and COT with YHC taking us out.

    Moleskin:

    What a great morning for a beatdown.  The humidity level was high but the temperature was pleasant.  The fresh dew on the field helped fully saturate the PAX during the workout.  Rosie lead the way as usual, but Shawshank was back to prove himself after his FNG posting yesterday and he was strong throughout the workout – nipping at Rosie’s heels during 11s.  LugNut pushed through the workout strong showing no signs of over-indulgence during his trip across the pond to witness first-hand the Brexit and to complete possibly the worst foreign exchange trade in the history of the pound-dollar exchange.  BERNie Hill never disappoints – my quads are still burning.  And, the extended COP and core focus today got me good.  I’m hoping Honey Do takes notice of the Donkey-kicks today and makes an appearance at SOT in the future…come kick it southside-style brother.

    Thanks for the privilege to lead such a fine group of men, always a pleasure.

    Announcements:

    Wednesday Hill-run tonight at Hillcrest – Circle K has the Q

    Saab has the Q tomorrow at 45MOM and DK will be leading the elephants at Circus Maximus

    Be on the lookout for more info coming soon on the Reese Strong 5K in September – let’s turnout strong to support families battling childhood cancer.

    No more Gumbo for you…have a great Wednesday men!

  • Kettlebell Tabata

    4 Circus Maximus regulars posted on this humid June morning to get swing some bells and get stronger.  Seeing no FNGs, YHC skipped the formal disclaimer and jumped right into it.

    The Thang went something like this:

    COP (all IC):

    • Don Quixotes x10
    • Arm Circles 5 small and 5 large, forward and reverse
    • Halos x10 clockwise; x10 counter-clockwise
    • Figure 8s with a twist at the top x10

    Kettlebell Tabata – 20 seconds on, 10 seconds rest and 15 seconds in between exercises; 6 rounds of each exercise:

    • single-arm swings – alternate arms each round
    • bob and weave/electric slide
    • squat & press – hold kettlebell in racked position and press at the top of the squat; switch arms each round
    • double-arm swings and merkins – alternate each round
    • lunge & press – hold kettlebell in racked position and press with opposite arm from the leg you lunge with; switch leg/arm each round
    • clean & press
    • rows & burpees – alternate each round
    • WWII situps & press
    • high pulls – alternate arms
    • double lunges (forward and backward) – alternate legs

    Ring of Fire – PAX holds millennium falcon squat while each PAX member drops and performs 10 merkins in rotation

    ROF – rotating 2-count flutter kicks x10 and pole-smokers – holding kettlebell overhead for each

    Mary — Dolly IC x10; Rosalita IC x10; American Hammers x10 OYO

    Numberama, namearama, COT and YHC took us out.

    NMS – The humidity was palpable, the sweat was rolling and the mumblechatter was low. I’m not sure I ever stopped sweating from yesterday’s Browns’ Island workout — great time but the afternoon heat is killer.  We packed lots of reps and a good mix of upper and lower body work today.  Very little movement.  If sweat were a measure of success, YHC would put this morning in the win column.  It was a true ground and pound.

    Announcements:

    • New AO (Batteau) at Forest Hill Park on Monday 6/20 at 0530.  SF will be planted near the Stone House.  See Hardywood’s Pre-Blast.  I believe this will also be Hardywood’s VQ so come out and support Hardywood and the new AO.
    • The challenge has been issued to get 60 men to post to F3 workouts next Tuesday so EH some guys and let’s hit that number or more.

    Well done gents.  It was a pleasure to lead this morning, as always.

  • The River Downs Rollercoaster

    3 Southside runners (I use that term loosely for YHC) posted on this soggy Monday morning for the second edition of #RVARiverRun to get our weeks off to a strong start.  The course took us out 2 miles into YHC’s neighborhood and up the formidable Queens Grant Drive hill up to what I believe is unofficially the highest point in Chesterfield County.  After a short plateau, we took to the downhill on Royal Crest Drive to the 2 mile mark and then hit the REVERSE button and headed back to James River High School.

    http://goo.gl/hqIZoM

    J-ville made an emergency pit stop in the plush woodlands of River Downs. YHC sent the search party for him and was assured he was ok, while Rosie cruised along as if Sippy Cup was pacing him out of the neighborhood.

    The three of us reconvened on the loop around JRHS and Bettie Weaver to close out the 45 minute-jaunt.

    Good hills, a light rain and great company.  Good run gents.

     

     

  • Volume and Repetition at the Circus

    7 CM stalwarts and 1 CM rookie posted to participate in feats of strength with kettlebells at the Circus Maximus.  Today’s workout was all about volume and repetition,  and it went something like this:

    Mosey/farmer’s carry around the CM loop, then circle up for COP

    1. Arm Circles IC (5 small, 5 large, forwards then backwards)
    2. SSH IC x20
    3. Halo IC x10 clockwise, then reverse x10
    4. Around the body x10
    5. Modified figure 8s with a twist at the top x20

    Mosey to sidewalk next to the school for a double-arm swing and merkin combination.  20 double-arm swings, followed by 10 merkins, then repeato counting down by 1 merkin to 1 until we complete 200 double-arm swings and 55 merkins.

    Mosey/jog around the CM loop for a short break from the bells.

    Back to the sidewalk for a kettlebell ladder: Round 1 (or the base round) = single-arm swings (x5 each arm), high pulls (x5 each arm), side lunges (x5 each side) and curls (x5 each arm).  Round 2 consisted of Round 1 + up-right rows x5.  Round 3 consisted of Round 1+ Round 2 + squat presses x5.  Round 4 consisted of Round 1 + Round 2 + Round 3 + clean and press x5.

    Partner up for a quick discount double-check.  Round 1 – Partner 1 farmer’s carry to end of the loop and back; Partner 2 perform bridge/press/pullovers. Round 2 – Partner 1 karaoke to end and shuffle back – holding bell out front; Partner 2 perform the bob and weave (basically a side lunge with a squat/avoid the punch move).

    Mary – flutter kicks IC x20 while holding your bell up and then WWII + press x10 OYO.

    COT and YHC took us out with thanks for perfect F3 morning and a friendly reminder of something that I heard at a beautiful memorial service yesterday – one day our time here will come to an end but our spirit and our legacy will live on in our kids, our grandkids and in all those we meet or whose lives we touch while we are here, so be mindful of that in your words and your actions – they do leave an imprint!

    Welcome to CM EF Hutton – hope to see you back out there.  For those who have not tried CM, come give it a shot. DK has the CM Q next Thursday.

    Announcements:

    1. Service opportunity – preparing and serving dinner (well, likely breakfast for dinner) and visiting with the folks at the Doorways – Monday evening.  See DK for details.
    2. Lockjaw has RAMM tomorrow
    3. Honeydo has Gridiron and Sippy Cup has Dogpile for what is certain to be a wet and wild Saturday.

    Congrats on the VQ at 45MOM this morning Marv – sounds like it was a great beatdown!

    Good work men!  A pleasure and an honor to step into the circle and lead a strong group of gladiators this morning at Circus Maximus!

    Have a great day men, Gumbo.

  • Who says you can’t play baseball in the rain…

    12 crafty veterans turned out in the standard NoToll misty gloom for a modified game of F3 Baseball – at NoToll you have to play in the rain.  This is how it went down (more or less):

    Mosey to parking lot for COP

    All, IC – Arm Circles (small then large, forward then backward), Hellicopter x10, SSH x 25, DQs x 12 and ISWs x 10

    Count off into two teams for a game of modified F3 Baseball – Team 1 started on “offense” and Team 2 started on “defense”.

    Inning 1 – Offense run around the parking lot while the Defense recorded 3 “outs” by each member completing 10 Burpees, 20 Merkins and 30 LBCs then plank position until the last defender finished.  Offense and Defense switch for the bottom half of the inning.

    Inning 2 – Offense – alternate skip-jumps and sprints around the parking lot; Defense – 10 CDDs, 20 jump-squats, 30 2-count flutter-kicks, then Al Gore.

    Inning 3 – Offense – alternate karaoke and lunges; Defense – 10 2-count mountain climbers, 20 2-count ball dippers and 30 2-count Freddie Mercuries, then plank.

    Inning 4 – Offense – alternate bearcrawl and shuffle; Defense – 10 LBCs; 20 Burpees and 30 Merkins, then AG.

    Inning 5 – Offense – alternate broad-jump and sprints; Defense – 10 flutter-kicks; 20 CDDs; 30 jump-squats, then plan.

    Inning 6 – Offense – run; Defense – 10 BDs; 20 FMs and 30 MCs, then AG

    Entire PAX meet in the middle to finish the game with 10 Burpees.

    Mosey to tennis courts for a few minutes of Mary – 10 Dr. Ws and Superman;  Mosey to VSF for COT and YHC took us out.

    NMC:  Typical NoToll morning – always bring your mud-shoes.  Thanks to such a fine PAX for posting for my VQ – much appreciated.  YHC shot his wad early with a dead sprint from the VSF to the parking lot for COP – can’t beat adrenaline, but I almost couldn’t maintain the COP counts.  The “field” was a little wet, but the PAX pushed forward, including enduring bear-crawls and broad-jumps (or bunny hops – J-ville’s bunny hop speed and endurance was impressive) that seem to go on forever. YHC managed to turn ISWs into a 4-count IC exercise – we will call that a work in progress.  And those Dr. Ws hurt.

    For those keeping score at home, the PAX completed 40 Burpees, 50 Merkins, 40 LBCs, 30 CDDs, 50 jump-squats, 40 flutter-kicks, 40 mountain climbers, 30 ball dippers and 50 Freddie Mercuries – and about 2-miles (by my watch) around the AO.  Not bad for 6 innings.

    Thanks for the opportunity to lead.  It was an honor to step out front and lead such a strong PAX this morning.  See you all back in the gloom soon.