Author: Gumbo

  • Open Invitation to OTB

    Honeymoon and YHC decided were were going to do a light 4-4.5 miles. Nice and easy. So, YHC put out the call to any PAX members who had not tried OTB or who just wanted to get in a few easy miles before the unbearable heat kicked in. The Duke answered the call and the three of us knocked out 4.5 miles with some great conversation and low and behold our pace was faster than expected. Great start to the morning.

    The open invitation remains. Come get some easy miles and stay for the coffee and fellowship.

    Wilson, Herme and Aisle 5 solved all the World’s problems on their walk, but apparently Herme didn’t get the khaki shorts uniform memo.

    • Old Glory at NoToll on Tuesday
    • Convergence at DaVille on Friday

    No More Gumbo For You

  • Breaking Chick Fil A

    10 patients awaited a hot meal. A busy day made cooking not an option. No worries, fire up the CFA app order a bunch of chicken strips, some fruit, some Mac N Cheese, a gallon of tea and a gallon of lemonade and boom – dinner is served. Throw in some cookies made by YHC’s 2.0, and her and I delivered and served up a hot meal to the fine folks at The Daily Planet. It can be that simple gents. If you haven’t done it yet, do it. They need it, and they appreciate it.

    No More Gumbo For You!

  • Thick, Soupy Gumbo

    10 early risers looking to sweat off some excess found their way to First Watch and bellied up to the counter for a heaping, steamy, thick bowl of Gumbo. The menu included:

    Warm-up lap around the parking lot and circle up for COP, including your ordinary course warm-ups and some amazing grunting and growling from the PAX.

    Mosey over the the church steps for 3 rounds of exercises:

    • 10 derkins on the steps – lunge across the bricks – Al Gore for the 6 – 1 Burpee
    • 10 fast feet, 10 derkins – lunge – Al Gore – 2 Burpees
    • 10 gas pumps, 10 fast feet, 10 derkins – lunge – Al Gore – 3 Burpees

    Mosey down the way to the wall for 11s – 10 Donkey Kicks – run across – 1 Box Cutter – repeato swapping reps until 1 and 10.

    Mosey around to the back steps and partner up for a Proper Dora. Partner 1 runs around the parking lot while Partner 2 does 1 merkin, 2 squats, 3 SSHs = 1 rep. Flapjack and add up the reps until you reach 100.

    Mosey back to the Flag for 3 minutes of Mary with Hello Dollies, Rosalitas, Freddie Mercuries and 30 seconds of American Hammers.

    Numbers, Names, Prayers and COT

    Announcements –

    • Summer Tour is in full swing. Check Slack for locations.
    • First Watch launch will be moved to Flatwater for time on the River next week, pending water levels.
    • HR Derby at Huguenot Little League, Tuesday July 15 – don’t go to NoToll that day or your will be lonely.
    • Homegrown Half – Aug. 16 – see Slack or Draper for details

    Prayers for health, healing and peace.

    No More Gumbo For You!

  • Staying on Campus

    12 men woke up ready to get a sweat going without leaving campus. 2 were walking and 2 were riding – they may have left campus, but the 8 runners remained and did a series of loops shown below. Unfortunately, YHC took the road name from On the Go Maps as “Crenshaw Way” when it is “Westhampton Way” but nonetheless, we all made it.

    4-mile: https://onthegomap.com/s/aa698r6g

    5-mile: https://onthegomap.com/s/kt0e1r33

    6-mile: https://onthegomap.com/s/6bt0n4u4

    Numbers, Names, and COT with YHC taking us out.

    NMS:

    Great running with Bodos and his new Pride shoes courtesy of Relay, and Oyster and Hitch. Perfect morning for some miles. Re-running the hills was not fun, but I may bring these routes back as it would be good to check progress – see if you run it faster next time or run a little extra.

    Rumor has it some secrets were shared in the gloom this morning and minds were blown, but you had to be there to hear it.

    Sorry to conclude COT before Bleeder and OBT got back.

    No More Gumbo For You!

  • Tax Man Cometh and he’s bringing Old Glory with him

    12 intrepid gloom warriors (and 1 OG virgin) posted to NoToll to pay their taxes and challenge themselves with Old Glory.

    You know how it goes – 1 mile, 20-minute timer 4-corners AMRAP (20 merkins, 20 jump squats, 10 burpees, 20 WWIIs) and finish with 1 mile native american style.

    The fields were extra wet this morning, which slowed the pace, but it didn’t reduce the pain.

    Well done men. Fill in your details here if you want to keep track

    https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/edit?gid=1717732871#gid=1717732871

    COT, Numbers, Names and Prayers

    Prayers for Wildcat getting good scans today. Keep up the fight, brother.

    Prayers for my 2.0 for some strength and energy in her current health flare up.

    Prayers for all for strength, health and safe travels over the upcoming Easter weekend.

    No More Gumbo For You!

  • City PAX Can’t Shoot

    9 eager beavers broke from the sack for bowl of hot Gumbo on a surprisingly brisk first morning of Spring. 3 others took to the mean city streets for some miles. This is how the bootcamp went:

    Mosey to the blacktop for COP, including various IC exercises to get things warmed up despite the brisk breeze.

    THANG:

    Triple Check with People’s Chair, HRMs and run to fence and Bernie back.

    Four Corners with 10 werkins, 20 2-ct Freddies, 30 2-ct Mountain Climbers and 40 Bobby Hurleys (and a Duke trivia session hosted by HoneyDo (and failed by Faceplant))

    Free Throws – using the random soccer balls laying around, we lined up around the paint and took turns shooting a free throw. Make = 10 SSHs; Miss = 5 burpees. Only YHC made the shot, so that equaled 10 SSHs and 40 burpees. Thanks guys

    Tip Drill – a few rounds of the old tip drill made more challenging by the dim light and some random car lights.

    Shelter work –

    • Pole circuits – 10 pole smokers, 10 merkins, 10 box cutters…then 15-15-15 and then 20-20-20
    • Bench work – 20 dips, 20 SSHs…then 15-15-15, then 10-10-10

    4 Minutes of Mary

    COT, Numbers, Names, Announcements and Prayers

    Only announcement is the upcoming CSAUP 5/2-5/3 Century Part Deux. See Slack, join a team, participate.

    NMS:

    Great morning to get back out. It has been a minute since YHC took the Q at 45MOM and no real plan was in mind, but in the end we got a good workout – thanks to our complete inability to make a free throw! Thanks for following me around guys. It was fun.

    No More Gumbo For You!

  • 9 Years, Almost

    7 studs joined YHC in the earliest/darkest gloom in the land to make a great 8 to celebrate 9. It went something like this – 0500 and off we go for a short mosey across the street to the front of the church.

    COP with various exercises and most of all the anticipation of Handshake having a reversal of fortune but alas he held it down.

    The THANG:

    9s – short mosey to the wall for 9s. 8 Donkey kicks on the wall, lunge across the lot and 1 squat, reverse lunge 7…2, continue to 1-8.

    Four Corners – 9 merkins, 18 jump squats, 27 2-ct freddie mercuries, 36 SSHs

    Reverse the Four Corners counting down

    Mosey to the triangle

    3 rounds of triangle circuit:

    • Point 1: 1 burpee, 2 squats, 3 merkins
    • Mosey
    • Point 2: 2, 4, 6 of the above
    • Mosey
    • Point 3: 3, 6, 9
    • Repeato 3 times for 9 points

    Back to the lot for 3 minutes of Mary

    COT, Numbers, Names and YHC took us out.

    Announcements: CSAUP Century Part Deux coming up May 2-3. Get your nano-region teams together – runners and ruckers needed. More details, and routes, to come.

    Coffeeteria, as always, was great.

    I hope Handshake survived what I am sure was a biblical experience when the gears got working.

    NMS: This Saturday, March 8, will mark YHC’s 9-year F3 anniversary. YHC will be in FL at UpChuck’s Clinic sitting on the beach and burning my bald head, so FW seemed like as good a chance as any to do an early celebration. All the better that Rosie showed up freshly off his Parisian escape and desperately looking from some air free of second-hand smoke. Thanks a million to Rosie for headlocking me all those years ago. It has been amazing to be part of this group and see the commitment and expansion. You all motivate me daily. Thank you. Keep up the great work.

    No More Gumbo for You!

  • Closing 2024 with an Old Glory

    9 gloom warriors posted to NoToll to close out 2024 in style – with an Old Glory. Most knew what was coming and came anyway. A few, including on DR visitor, didn’t know exactly what they were in for. Either way, 0530 cam and off we went to dodge the Recycling truck and get our work done.

    Mosey to the back fields and around for 2 laps with OG in tow.

    Plant OG in the front corner and set the 20-minute timer for large 4 corners – 1) 20 merkins, 2) 20 jump squats, 3) 10 burpees and 3) 20 WWIIs. Complete as many laps as you can in 20 minutes. GO.

    Log your laps here if you want: https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/edit?gid=1717732871#gid=1717732871

    Time is called. Convene back at the flag and line up for indigenous people run, with OG leading the way. 2 laps and back to the parking lot, including Oyster leading a jailbreak to keep OG away from Tinman.

    3 minutes left for some Mary – Freddies, Dollies, Rosalitas, Reverse Crunches and 30-seconds of Superman.

    COT, numbers, names and YHC took us out with reflections on 2024 and hope for 2025.

    Announcement – New Year’s Day Convergence tomorrow 0700 at Dogpile.

    No More Gumbo for 2024. Happy New Year men!

  • It’s Stache Time Again!

    My wife and daughters don’t use the exclamation point (more like a poop emoji or sad face), but YHC loves this time of year.

    We started with 19 around the flag at the start and finished with 21 at the end to celebrate Magnum PI Day – I believe for the 4th time. Staches (real and fake) and Hawaiian shirts (in Smedium and midriff styles) abound. It was 21 degrees, but it of course felt 70 and sunny. What a great morning. Here is what transpired more or less:

    Mosey to the COP circle and a lap around to warm up. Circle up for COP, including:

    44 SSHs – 12/11/24 will be the 44th anniversary of the first Magnum PI episode

    12 DQs (Higgin)

    11 Helicopters (TC)

    19 Magnum Merkins (Tempo – touch the Stache to the ground)

    80 LBCs

    5 Copperhead squats

    8 Imperial Walkers

    19 Alternating Shoulder Taps

    8 Flutter Kicks

    8 Box Cutters

    (Last episode was 5/8/1988)

    Amphitheater Work – 162 reps – 1 for each episode

    9 squats on each step going down, Al Gore for SIX, 9 incline merkins on each step going up, Al Gore for SIX

    Pass the Q to my stunt double. Mosey down traditional Love Hill through the darkness and debris down to the Pump House Road

    Extra Long Love Hill

    Partner up. One partner runs to a destination TBD (first the Toll house and then ultimately the road) and back to your partner. Other partners exercises. Swap and rinse and repeat until the top. Exercises were: bear crawl, Triple Jump (Apollo Ohno) Squats and Lunges. Regroup at the road and mosey toward the Flag.

    PLT sets

    Find a different partner for 4 (or 5) rounds of 20 PLTs – Left, Right, Center, Mix n Match, and just a 5th round of extras for those of us who finished early.

    Mosey back to the flag and circle up

    Ring of Fire – dealer’s choice of 3 merkins, IC or OYO, and all PAX do them.

    Hawaiian Stretching

    COT – Numbers, Names, Announcements, Prayers and YHC took us out.

    Announcements:

    • The Bridge next Saturday – Upchuck and others are going and looking to fill clown cars.
    • Breaking Break – 12/28 is open. Who is going to step up?
    • Rosie’s 12 days of Christmas – 12/17 at NoToll. Don’t miss!
    • VQ for Woodsman 12/16 at Alamo
    • See Slack about how you can support Gomer Pyle and Pigskin’s mission work with FOB
    • Remembrance of Pearl Harbor and those who survived that day and served

    NMS:

    It was a great morning to get out and have some silly themed fun and look ridiculous at Libbie Market with staches and Hawaiian shirts. Seriously, though, it is a great excuse to get some guys out to Dogpile on Saturday that don’t normally get there – including YHC. Thanks for participating.

    Prayers for all those suffering from injuries and illness.

    Be well men. Enjoy the season and spread the joy.

    No More Gumbo For You

  • A NoToll Celebration

    17 of YHC’s closest friends joined in the Gloom for a birthday celebration and a pre-Thanksgiving workout. The rain held off, mostly, and this is what transpired:

    Start off with 20 merkins OYO and the announcement that those would occur every 4 and a half minutes throughout the workout for a total of 200 merkins.

    Mosey to the back lot for traditional COP, started off with 46 SSHs IC and several other exercises, interrupted twice for merkin sets.

    THE THANG:

    Modified Lindsays – mosey over to the side field for modified Lindsays – today we were counting to 46. Start on side one with 30 jump squats and 10 2-ct mountain climbers, run half way stop for 6 SSHs, continue to other side for 25 and 15 and so on until you complete 10 jump squats and 30 2-ct mountain climbers stopping in the middle each time for 6 SSHs and of course pausing for merkin sets at the appropriate times.

    Pavilion Circuit – mosey to the pavilion for cover that YHC didn’t know we needed. Exercises were 10 step-ups, 20 dips and 30 2-ct Freddies, then choose your own adventure – either run a lap around 1 field or bear crawl or lunge around the pavilion – your choice, mix n match, You v You. 5 sets. Yes – stopping for merkin sets as called.

    BTTF for 2 and a half minutes of Mary and one last (10th) set of 20 merkins OYO.

    COT, Numbers, Names, Announcements, Prayers.

    NMS –

    I am always thankful at this time of year for another completed trip around the sun, for good health (generally – though I could really use some good health for my girls!!!), for family, for friends and of course for F3. I hope everyone has safe travels this week and slows down and spends quality time with those they love. Soak in every minute. Thank you all!

    Announcements:

    • TYA will be hosting the Alternate History of Thanksgiving at 45MOM starting at 0700.
    • DTH has a bday Q Saturday at Rock N Roll and promised some rucking with logs 0600 with bootcamp at 0700.
    • Rosie’s 12-days is set for 12/17 at NoToll. BE THERE.
    • Get with EF Hutton if you want to participate in the Secret Santa exchange on 12/17 also

    Enjoy the Food, Football and Family – a different “F3” over the next few days!

    No More Gumbo For You!