Always 70 and Sunny
Always 70 and Sunny

The Gross At SOT (and I’m not talking about the bus fumes)…


5 SOT regulars posted this warm Fall morning for some SOT gloom to get the blood moving.  The PAX was greeted with the lovely sounds and smells of SOT, including the refreshing bus exhaust fumes that really get the juices flowing.  YHC’s weinke was full so I spared the PAX of the daily mile and got it taken care of before the workout.  YHC came in hot off the track and the workout went something like this:

COP = The Gross – 12 exercises, 12 repetitions each, all IC:

  • SSH
  • Imperial Walkers
  • LBCs
  • Don Quixotes
  • Copperhead Squats
  • Flutter Kicks
  • Hillbillies
  • Seal Jacks
  • Freddy Mercuries
  • Crab Cakes
  • Merkins
  • Box Cutters

8-count body builders with Pan Pax count – around the horn 2x for a total of 10

Plank-o-rama for 2 minutes

Ciabatta – each included 8 intervals

  • Round 1 – 20 seconds = merkins; 10 seconds = superman
  • Round 2 – 20 seconds = Monkey Humpers; 10 seconds = LBCs — audible: for last 3 sets rest for the 10 second intervals
  • Round 3 – 20 seconds = SSHs; 10 second  intervals alternated between Ball Dippers and Rest (4 of each)
  • Round 4 – 20 seconds = Flutter Kicks; 10 second intervals alternated between Freddy Mercuries and rest

Mosey to the steps at the front of the school for The Super 21 with box jumps and WWII situps – or as much of it as we could finish in the time remaining.  The Super 21 involves 2 exercises and a ladder starting with 1 rep of each exercise (today – 1 box jump, then 1 WWI) and increasing the reps by 1 (2-2, 3-3, 4-4…) all the way up to 21 of each at the end.  Clearly, more time is required to complete the Super 21, but each PAX member completed between 10 and 13 of each exercise today.  This will come back again soon with proper time allotted.

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


Lot of action today, and we learned that filling the 10 second rest periods in Ciabattas with another workout (even an easy one like Supermans) makes those hurt so much more.  Way to push through it all today men – strong work.

The Gross was a good way to start the workout and it got the sweat going.

Beware of all of the charm of SOT, including bus fumes, extreme darkness in some areas and, as Aisle 5 can attest from his run to the AO – falling acorns that will actually chase you in the darkness.


  • HDHH – 5:00 p.m. at Hardywood (Zima’s and B&J’s place) – be there if you can.  No pre-workout, just 2nd F.
  • Pick up a Style Weekly if you can – our very own Hardywood and his M grace the cover this week as they are featured (along with YHC and many other interesting people doing great things in our community) in this years Top 40 Under 40 — strong representation for F3RVA.
  • Continue to headlock for F3-Hampton Roads and sign up to join a clown car for one of the upcoming Saturday workouts at Mount Trashmore.

Own the day gentlemen.

No more Gumbo for you!


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  1. Nice work Gumbo. My legs were glad we didn’t have enough time for the full 21. Hope the acorns didn’t chase you home Aisle 5, don’t worry about responding, I know you are locked out again. Let’s make your F3 password “password”, maybe that will help.

  2. Congrats to Gumbo and Hardywood for their leadership and service being named to the 40 under 40. Hate/Respect!

  3. Good looking Q Gumbo. Sorry to miss this one.

    Between the gross, the suck and the swamp it’s been a good week so far on the south side for F3RVA.

    Also, I echo the congrats to you and Hardywood for your recognition in leadership. That’s awesome and I am sure the rest of F3 would agree that we are all super proud for what you guys are doing with your lives in making an impact to the community for the greater good. Way to go!

  4. Congrats on the 40 under 40 Gumbo. Amazing what this PAX accomplishes in the daylight. Now somebody work that 40 under 40 into a theme this week somehow…

  5. I hear the fartsack calling…

    I honestly thought about doing it for today but thought continuous sets of Lindsays just seemed too cruel.

  6. I’m picking you up, the M won’t like it when I am blaring the horn at 5:10 to get you out of the fartsack.

  7. You know YOU don’t want to deal with that…but I’ll be at curb with KB in hand…cause I REALLY don’t want to deal with that.

  8. Sounds like a solid beat down. Nicely done. I needed my beauty sleep. Even if only a short time. Congrats to Hardywood & Gumbo for the recognition for a job well done. I feel extra special to be working out with celebrities. Do we need security (I’m sure Corporate knows a few folks)?

  9. Congrats on being one of the 40
    Under 40. You two are doing great work for the city.
    Curious why no one could put in a plug for F3? Just sayin!! Great works guys.