Always 70 and Sunny
Always 70 and Sunny

48 Months, 1461 Days – all 1 day at a Time


28 gloom warriors fought the blustery winds and dominated Dogpile this morning. Gumbo had been missing from the Dogpile menu for quite some time, but it came back with a vengeance today. Today’s flavor was:

Mosey around the normal COP circle and down into the amphitheater for COP, including:

  • SSHs x48 (one for each month Gumbo has been with F3)
  • DQs x14
  • LBCx x61 – 1461 days with F3
  • 1 Burpee OYO – 1 day at a time baby
  • Jazzercisers x10
  • Tempo Merkins x10
  • Hold Plank, down to Elbow Plank, then Alternating Shoulder Taps x10
  • Freddie Mercuries x10

Meal Time (The THANG)…

Step Aerobics –

  • On the way up 4 box jumps on each step
  • Coming down 4 Derkins on each step
  • Plank-o-rama for the SIX

Rosie’s Rapid Fire Rando-rama

Mosey behind the amphitheater to the fire hydrant area for some Rosie’s Rapid Fire Rando-rama exercises, all IC x10 and fast pace, including:

  • Hello Dollies
  • Rosalitas
  • Flutter Kicks
  • APDs
  • American Hammers

Triple Check #1

PAX 1 – run from fire hydrant to the rusty cage and do Burp-Ups (3 first round, 2 second round and 1 third round)

PAX 2 – jump squats

PAX 3 – box cutters

Triple Check #2

Mosey down to the pipe loop for the next triple check. Hold six inches, then 90 degrees, then 45 degrees for the SIX. Triple Check was:

PAX 1 – run pipe loop

PAX 2 – mountain climbers

PAX 3 – Freddie mercuries

Mosey BTTF via Love Hill

COT, Number-Rama, Name-A-Rama and YHC took us out.


  • HDHH March 18 with rollercoaster run launching from ETs and returning for beers. See Oyster for details
  • Bone Thugs is going to do his first 5K the last week of April – way to go BT. We are hear to help and support you along the way. Keep showing up and getting 1 step better every day.
  • Hitchhiker completed his 100-day workout challenge. Congrats Bro! He is 25 lbs lighter, has a six pack and reports that his M is pleased!
  • Let’s keep our brother DTH and his family in our thoughts and prayers while he is on his mission trip.
  • Let’s keep Doublemint’s father and family in our prayers as his father has entered Hospice care.
  • Let’s keep Upchuck’s mother and MIL in our thoughts along with any others who have compromised or weakened immune systems during this COVID-19 scare. Be safe. Be Smart. Wash hands.


It has been a minute or two since Gumbo attended Dogpile, much less took the Q and served up some spicy goodness. It was great to be back. Everyone pushed hard today. That wind was no joke, but we got our miles in and even put in a few minutes of EC (my bad).

Well done guys. Thanks for letting me lead.

No More Gumbo For You!


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  1. Great spicy ? workout today. Derkins were brutal this morning. Triple check was great and enjoyed partnering with Flipper and Bodos on Cage TC and Probation and Phonics on the Pipe loop TC. ET was great also…see you in the gloom! Cheers…CB

  2. Gumbo! Absolutely awesome Q. That was an unsuspecting smokefest. Highlights; seeing Bone Thug run down the trail like he owned it; seeing Snuff rip the pipe loop; awesome conversation on the run in with Swirly and Gumbo; getting CRUSHED up Love Hill by Bodos and Garbage Plate; hearing Double Mint has researched the meaning to life. Here’s to many more servings of Gumbo!