Category: Richmond, VA

  • The last da-pile

    5 guys showed up to topple the last da-pile. Here is what happened on the hot potato Q

    Spike led his own workout running 7 miles before the rest of us joined him for the remainder of the workout!

    Spit started off the bootcamp portion with the COP
    SSH, DQ, Hillbillies, LBC’s Flutter kicks, Shoulder Taps, HRM’s Arm circles

    Mosey off campus to the Atlee Station hill for a Dora

    10 rounds of 10 merkins, 20 2ct flutters, 30 squats, Other partners run up the hill and back.

    Passed on to Corned Beef
    Crop Circle — Lunge around the traffic circle in Giles Farm, then alternate bear crawling and walking. Finally, ring of fire 5 v-ups while everyone flutterkicks, run to the end repeato until half way around the circle.

    PAssed on the Bulkhead
    Go even further off campus…
    Bruce Lee ab workout.
    6 ab exercises do 20 of each, then run up the hill and back
    Repeato 3 times.

    Opus is next
    Get in a line on the sidewalk.
    First person bear crawls to the next tree and starts doing prescribed exercises. Next person starts bear crawling when the first person reaches the tree. Continue till all have reached the tree.
    Then the second person in line starts the process all over again. Repeato until the 5th person has gotten to go first. Exercises included jump squats, monkey humpers, flutterkicks, imperial walkers and one more YHC can’t recall.

    Back to the flag…

    NMS — Excited to get back to Dogpile, but will miss the camaraderie we have built up here the past few months since we started this!


  • !F3RVA Events at NoToll!

    6/30 – THIS Tuesday – Ultimate Frisbee – 0530-0615

    7/4 – F3RVA July 4th Convergence – 0600-0700

    7/12 – SOJ PuppyPile – 0700-0800

  • I’m Working On It

    The Japanese call it “kaizen”. A few years ago YHC witnessed two scientists verbally duking it out. The topic was Intelligent Design. Exasperated, and noting his opponent was dressed in a clerical collar, one of the scientists exclaimed, “You’re supposed to be an Episcopal priest. Do you even believe in God?” The priest’s/scientist’s reply was: “I’m working on it.” That has been YHC’s mantra since.

    Someone assured YHC early on when he started F3 that the workouts don’t get any easier. On the surface that sounds like a deterrent, but it’s not. Pavarotti often encourages YHC to reflect, “Why are you doing this? What is your goal?” It’s not for life to get easier. It’s not to finish first. It’s not to be satisfied. It’s to get better. Kaizen.

    Unless YHC missed someone, this morning was a solo post at Sunday Funday. While normally YHC gets to learn all sorts of stuff from Pax mumble chatter, today there was only self-reflection: a 6ish-mile, sweaty, bloody (only one fall) opportunity to social-distance and think about what YHC is working on.

    The bridge to start the Buttermilk Trail introduced the topic, inspired by pavement graffiti: “BLM”, “F*** 12”, etc. YHC has a lot of work to do in this arena. Lately that work has involved attending town halls, completing a short course about bias, talking with family (learned why a White person wearing dreadlocks can be hurtful), practicing mindful meditation/breathing (thank you, Lab Rat), developing research to investigate bias in YHC’s profession, reading (should finish The Hate U Give today), engaging in new experiences (downloaded 2Pac’s Greatest Hits), reflecting on YHC’s own behavior/assumptions/microaggressions (enlightening and horrifying), and listening. How profound is it that a group of people feels so oppressed, so mistreated, so demoralized, and so exhausted, that the vanguard phrase is something so incredibly basic that it should go without saying – “Black lives matter”? But clearly it doesn’t go without saying.

    The weather this morning was deceitfully humid. Well before Buttermilk transitioned to the Potterfield Bridge YHC’s clothes were soaked, which just makes everything feel heavier. Nonetheless, with no good excuse to pause, and conjuring up an imaginary TYA by his side, YHC proceeded past Tredegar and onto Northbank Trail, at this point starting to count the distance markers. At marker NB8, a root jumped up, grabbed a foot, and threw YHC to the ground. YHC walked between NB8 and NB9, something he has rarely done. Rare, because usually there is someone in front or just behind to keep cadence, to give encouragement, and to keep YHC moving on.

    And if the distance between runners gets too great, the leaders circle back for the Six. This F3 tradition is one of my favorites. Laying on the ground at NB8, aware of his striking lack of motivation, YHC discovered the learning for today: We need to circle back for the Six.

    Let’s keep working on it.

  • Pace yourself for the suck…

    Three hungry studs showed up for a ByProduct Q, assuming it was going to be another themed workout with golfballs and wiffle ball bats. Not.

    COT consisted of some quick warmups before getting down to business.

    • Arm circles – big & small X 15
    • Helicopters X15
    • DQ’s X 15

    The morning plan was pretty simple and straightforward as a cumulative KB beast in the parking lot.

    Set1: Squats X6, repeat for total of 6 rounds (3 lunges between each round)

    Set2: Squats X6, Curls X6, repeat for total of 6 rounds (3 lunges between each round)

    Set3: Squats X6, Curls X6, Swings X6, repeat for total of 6 rounds (3 lunges between each round)

    Set4: Squats X6, Curls X6, Swings X6, High Pulls X6, repeat for total of 6 rounds (3 lunges between each round)

    Set5: Squats X6, Curls X6, Swings X6, High Pulls X6, Halos X6, repeat for total of 6 rounds (3 lunges between each round)

    Set6: Squats X6, Curls X6, Swings X6, High Pulls X6, Halos X6, Sit & Press X6, repeat for total of 6 rounds (3 lunges between each round)

    Not too much mumble chatter going on after the first two rounds, other than when the Q was going to move up into a higher KB weight class.

    Numberama, Namarama and the Q took us out.

    Good workout men!

  • Lots of Abs and Arms

    Straight off of vacation there was no Q on the Q sheet, so YHC decided to take the lead not knowing White Deer had verbally agreed to lead.  Thankfully, White Deer yielded to YHC, and off we went:

    • COP
      • 35 SSH
      • 15 IW
      • 10 DQ
      • 15 helicopters
      • 20 HRM
      • 70 LBC
      • 10 2x Suzanne Somers, each leg
    • Mosey to the grassy knoll for 10 minutes of burpees
    • Over to the pull-up bars for a variation of the Jack Webb/Captain Thor, or the Captain Tater
      • For every pull-up, 4 WWII sit-ups
      • Go 1-10, ending with 10 pull-ups and 40 WWII sit-ups
    • Over to the pavilions for a series of step-ups with a dip chaser
      • 25 step-ups, right leg, 20 dips
      • 25 step-ups, left leg, 20 dips
      • 25 step-ups right leg, 20 dips
      • 25 step-ups, left leg, 20 dips
    • Mosey back to the parking lot where Chum Bucket took the Q and led the PAX in stretching and some Mary while YHC rushed to Tuckahoe for an early baseball game

    Great work from the PAX today on a real ground and pound body builder workout.  Time to get those abs and arms toned up.  The 10 minutes of burpees was also a means to diminish the mumble-chatter from White Deer.  Assuming the PAX made a trip for 2nd F at Einstein’s afterward.  Great to be back with the PAX after a week away.

    Prayers for Nightcrawler as he recovers from COVID.  Thankfully he is asymptomatic. 

    God is good all of the time!

    Attila

  • Summertime Sweat Party

    An honorable eighteen gentlemen of the gloom assembled at Dogpile to seize the day. Here follows the good Doctor’s recipe to success:

    The THANG:

    Mosey to the Putting Green for the Welcome COP:

    • SSH’s x20 IC
    • DQ’s x 10 IC
    • The Opus x10 IC
    • WWII x20 IC (properly done)
    • Leg-Up Merkins x10 Each Side

    Mosey around to the Carrillon Field:

    • Partner Up for x25 PLT’s each
    • Quarter Pounder:  Sprint to each quarter to complete exercise, Bernie back to start between
    • 25 yard line – x25 Werkins
    • 50 yard line – x50 Jump Squats
    • 75 yard line – x75 Mtn Climbers (2-ct)
    • 100 yard line – x100 Gas Pumps
    • Repeato x25 PLT’s each
    • AYG sprint length of Carillon Field

    Amphitheater COP:

    • x3 Dips each step going down
    • PLT’s x25 each at the bottom
    • x3 Box Jumps going back up
    • Front Runners bring in the six
    • PLT’s x25 each back at the circle

    Mosey to the Cage for a Rusty Dora:

    • Partner up to complete the following:
    • x50 Pullups
    • x100 Jerkins
    • x150 Hanging Crunches
    • While one partner adds reps, the other runs to hydrant and back 

    Mosey to the Grassy Hills:

    • ExerClock – Start at hilltop to complete x5 WWII at 1 o’clock, run down to bottom and back up to complete x5 WWII at 2 o’clock position… continued until out of time
    • BTTF

    COT:

    • Counterama # 18
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS:

    • Phenomenal weather today for a smoker sweat party. Thanks for letting me lead fellas. SYITG!!! *See comments below for some great upcoming NoToll events*

  • Tour de Nu Market

    YHC arrived just before the witching hour to find a revered traveler from a land far away (Tobit). YHC was waiting for Honeymoon as he stated the day prior “I have the Q”. No Honeymoon but we did get a Hermie right at the bell. Mosey ensued.

    COP SSHx29, DQ’sx10, JazzerciseX10, Cherry pickersx10, Helicopters x10, dead man hang, Flutters, LBC’s, Merkins, Dollies rounded it out.

    Mosey up Satan’s backdoor hill to main entrance for Tour De Nu Market. Hit all curl-de-sac’s. Do 20 of called exercise in sac and 20 at finish proceed to next sac. 1 Merkins, 2 double with squat jumps, 3 carolina dry docks, 4 LBC’s, Running short on time so hit the corners with a battery of 10 box cutters/10 dollies, 10 flutters on each of 3 corners. Mosey down hill to rock pile for some rock work. Sets of 20 curls, presses, tri’s, curls, presses, tri’s rock copters, Plank for 45, Front lateral raise, squat with a rock. Return rock. BTTF. Time was called.

    Prayers to YHC’s mom as she gets results and treatment plan for skin cancer on Monday. Prayers to Honeymoon’s dad as he continues his chemo. YHC took us out in prayer.

    Convergence 7/4 at No toll 6am Hardywood Q. Thanks Tobit for making the journey to NM and may you have safe travels back to your homeland. Hermie way to break out of the fartsack and grind this morning. Way to rule the gloom gentleman!

  • Reverse (Reverse) Carillon

    18 strong arrived and departed RAMM for their desired morning exercise.

    Long & Short run – all head East on Grove. Four milers cut thru Carytown past City Stadium and back thru to Windsor Farms MM. Five milers all the way down Boulevard to the Carillon and back thru Windsor Farms. Not sure where six milers got the extra mile.

    Cyclists – everywhere for 45 minutes.

    Many variations occurred today as we all looked at the group at the start to see who’d take charge. The group consensus was the Reverse Carillon – or Reverse Reverse Carillon. Or maybe the Carillon. In any case, the Carillon is involved. YHC was the sole 4 miler picking my way through Carytown and by City Stadium. Hardywood and Bone Thugs peeled off to TJ HS to do some bare foot sprints on the football field. Nice work!

    Swirly submitted and approved his own vacation request – enjoy the week Swirly!

    Have a great weekend all!

  • Easing into the weekend with a SMurph …

    Easing into the weekend with a SMurph …

    Five bad dudes kicked it off right this morning at Twin Team. Here’s how it went:

    COP: Nope. Not yet.

    Mosey to the Swamp for a lap around the track, then to the Bettie Weaver ES playground/grassy field for:

    COP: Little baby arm circles x 10. Reverso. That’s all you get; that’s all you need. Tip’s already in.

    The Thang: Fourth Friday of the month… how about a Murph? Oh, we just did that on Memorial Day? Let’s do a SMurph :

    10 pull-ups OYO

    Suicides – 50 yds/25 yds

    10 4ct Merkins

    15 4 ct Squats

    x 10 rounds

    Mosey back through the JRHS parking lot to return cones, then BTTF via scenic route around Bettie Weaver ES.

    COT: Numbers, names, prayer requests, YHC took us out.

    Announcements: Please pray for Last Call’s friend of 20+ years, Joe C. He just got word that his lung cancer has spread and the outlook is grim. Prayers for Doozy and his family as they celebrate the life of his mother inn law.

    NMMS: This little f*cker of a workout was no joke. Garmin says 2.69 miles, so the suicides got us all the mileage we needed for a Murph proper. The PAX crushed it today.

    Go get some!

    Doublemint

  • Yo Home to Bel-Air!

    With the sun rose 10 men, ready to press forward with vigor and eager to meet the challenge that awaited them.

    The Workout

    Mosey down the hill, and around the tennis courts to circle up at the end.

    In light of this being my 1 year anniversary Q, I felt it fitting to give honor of the man, the myth, the legend himself, DTH for head-locking me into such a great community of men.

    The bible verse that is in the signature of DTH’s email signature tied to his mission blog has always been a one that resonanated with me since I became a believer, which is Ephesians 2:10.

    Ephesians 2:10 New International Version (NIV)

    10 For we are God’s handiwork, created in Christ Jesus to do good works, which God prepared in advance for us to do.

    In honor of verse 10:

    Exercise: 10 Burpees

    The 27th Day

    In honor of the day I went from FNG to Fresh Prince (6/27/2019)

    Exercise:

    Mosey back around past the tennis court to the first parking lot while stopping on call to do the following exercises

    • 27 x Merkins
    • 27 x American Hammers(2 count)
    • 27 x Supermans
    • 27 x Box Cutters
    • 27 x Side Strandles hops

    1st Parking lot | 4 Corners

    In honor of the what inspired the name “Fresh Prince” the workout proceeded forth inspired by “Fresh Prince of Bel-Air” trivia.

    The Fresh Prince of Bel-Air first aired September 10, 1990

    Exercise(Repeato x2):

    • 19 Crab Cakes (9 each leg)
    • 30 WW2’2s
    • 30 Alabama Prom Dates
    • 30 Jump Squats

    19 (30+30+30) = 1990 see what I did there? 😉

    Mosey up the hill to the second parking lot

    2nd Parking Lot | Partner Up

    Fresh Prince of Bel Air aired for 148 episodes
    Exercise:

    Partner Up
    1 runner runs up the length of the lot and back while partner does assigned exercise, then the trade off.

    • 148 Box Cutters as a duo
    • 148 Hand Release Merkins

    Mosey up the hill to the third lot

    3rd Parking Lot | Bear Crawl with 6 reps

    Fresh Prince of Bel-Air aired for 6 seasons

    Exercise

    Six reps of Alabama Prom Dates exercises every other parking lot lane bear crawl in between

    Mosey back to the flag.

    COT:

    • Counterama #10
      Namerama

    Announcements

    • July 4th convergence at NoToll!

    Prayer requests

    Prayers for Doozy and family during a time of greiving for loss of his Mother-in-Law

    Prayers for family and friends who have lost jobs, and/or been negatively affect by COVID-19

    Thank y’all for all me to have some fun today and welcoming me into such a great community as I celebrate one year with you guys. This group has been such a bless and I’m so thankful to be able to be out there with y’all.

    God bless you all.

    Fresh Prince