F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Gumbo is back on the Menu

9

7 SOJ stalwarts and one lost mechanic posted in the gloom of TImberwolf this morning for some light calisthenics and a whole lot of conversation.  4 Men of Hate and 4 Men of Silence.  8 men, ready to start their day right.

It was like a freaking Oprah book club there for a while, but along with the mumblechatter, we put in some work too.  It went a little something like this:

Greetings and re-introductions by the “guest”-Q and then 0530, time to Mosey to the front parking lot for some COP, including:

  • SSHs x32 for the number of days since YHC’s last F3 posting
  • DQs
  • Cotton Pickers
  • Helicopters
  • Imperial Walkers
  • Tempo Merkins
  • LBCs
  • Flutter Kicks

Mosey down the hill to the school entrance to start the THANG

Switchback Curb Crawls – starting at the bottom of the hill, work our way to the top (designated by the 3rd light pole) while employing the switchback method of mountain climbing — crawl diagonally across to 1st light pole, do one merkin; crawl diagonally across to random point between 1st and 2nd light pole, do 2 merkins; repeato back and forth adding 1 merkin each stop until you get to the 3rd light pole at top of the hill.  YHC recounted how thankful he was on the many hikes in Utah for the use of switchback to ease the elevation gain from bottom to top of the mountain…I was especially thankful after our last hike had exactly zero switchbacks and was essentially straight up the mountain…OUCH!

Elevens at the light poles around the parking lot – starting at the first light pole with 10 2-ct mountain climbers and 1 box cutter.  Run to next light pole and do 9 and 2…and so on.  Book club (i.e., Roper and Lab Rat, were in full effect during 11s).

Brief plank-o-rama after 11s, including some DEEP Holds in Wilson’s Wife by Sparky.  He even had to turn away from Wilson because he couldn’t look him in the eye!

Mosey around the back of the school

Bernie Sanders Hill –  1 burpee at the bottom, backwards run up to the fence and 10 jump squats at the top, run back down. Repeato x5.

Mosey around to the tennis courts — Lab Rat was noticing several of the disc golf holes.  Hopefully he will come back soon and lead a disc golf workout at Timberwolf as only he can.

Progressive 4 Corners – 

  • Corner 1: 10 merkins
  • Corner 2: 10 merkins, 20 LBCs
  • Corner 3: 10 merkins, 20 LBCs, 30 deep squats
  • Corner 4: 10 merkins, 20 LBCs, 30 deep squats, 40 SSHs
  • Run between 1 and 2 and 3 and 4
  • Lunge between 2 and 3 and 4 and 1.

ROF x2

  • Round 1 – plank and 10 merkins
  • Round 2 – hold 6 inches and 10 2-ct flutter Kicks

Burpee Shuffle – shuffling feet, each PAX called a number, either 1, 2 or 3 and you couldn’t repeat the immediately preceding number,  By my count, we did 15 burpees.

4 MOM, including: Freddie Mercuries, Rocky Balboas, American Hammers

Back to the Flag for COT, number-rama, name-a-rama and YHC took us out.

Announcements:

  • Amateur Gears tomorrow at RAMM GEARS – sure to be a spectacle!  Grab your BMX or Schwin and be there.
  • HDHH at Kuba Kuba Dos (Tuckahoe) next Wednesday 5:30 – see Kubota for details.
  • CSAUP 10/20 – Rosie said to plan to run a LOT (or a little), just plan to be there!

NMS:

It’s great to be back…well, at least back to F3!  I missed you fellers.  It was also great to be back where there is actual oxygen and I don’t need to gasp for air just to complete a sentence.

Seriously though, the thing I missed the most during my month in Utah was F3.  Nothing gets my day started like joining you men in the gloom for some fellowship and motivation.  It was great to be back and pick up right where I left off.  Its like riding a bike.  Any of you fellas out there reading this BB who haven’t posted in a while, come back and POST.  It might be an initial shock on re-entry, but it is great to be back with your brothers in the gloom.

Great effort by the 8 PAX members today.  Strong work and strong fellowship.  I thoroughly enjoyed it guys.  Thanks for letting me lead this morning!

See you in the gloom.

No More Gumbo For You!

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9 Comments

  1. Welcome back Gumbo. Looking forward to seeing you out there soon. From all accounts, that looked like a serious welcome home gift you gave the PAX. Well done!

  2. Welcome back Gumbo, we held on to the humidity just for you. The book club had a lot to talk about because Mr. Roper hadn’t seen Sparky in so long. Good to have Sparky back out, don’t be a stranger.

  3. Thanks for the lead this morning, glad to see you again! I will leave the disc golf off the menu, as according to at least one of our Nantaans, if it has a frisbee in it, it doesnt count as a workout….or a run I guess.

    Today counted as a workout….whew! Barry Sanders hurt me.

  4. Gumbo, welcome back! Looks like you doled out a good one.
    Sorry to miss your return, but being close to shark week, and seeing Bleeder on the Q sheet, I sensed ‘blood in the water’ at 45MOM.

  5. Awesome to have you back Gumbo, we missed you in the gloom the past month, but did not miss your infamous curb crawls! Also good to see LabRat make the trip, hopefully he made it back safely on morning drive home. Strong work fellas!

  6. Gumbo – Utah called. Something about a test and your needed! Solid beating for sure! Ok – Roper & Lab Ray talked all the entire workout! Kinda funny to hear the conversation as Rooer REALLY likes gym showers……you had to be there. Lab Rat does NOT like paying tolls to workout! Glad to have you south of the James brother. Have a great day fellas!

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