Author: Gumbo

  • 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.