Category: Richmond, VA

  • 4 to run, 6 to Boot

    4 Runners took off at 530 from SOT to knock out 5 plus miles, while 6 were in for Bootcamp.

    COP – SSHs, DQs, Copperhead Squats, Helicopters, LBCs, FLutters

    Mosey to field, Line tracers length of field.

    Dora # 1 – Runner , 100 LBCs, 200 Squats

    Dora #2 – Runner, 100 Incline Merkins, 200 Dips

    Dora #3 – Runner, 100 Step ups, 200 lunges

    Mosey to Bus lot – Dealers Choice –

    Runner call exercise

    Burpees, WWIIs, Bear Crawl, American hammers, Donkey Kicks, Man Killers, Monkey Humpers, Merkins, Toe Touches, Crunchy Frogs

    Back to the Flag

    Numberama, Namerama, Honeymoon took us out.

  • Dodging Garbage Trucks

    12 HIM’s arrived on a 70 and sunny morning to help YHC start off his anniversary week in style

    This how it went down

    Warm Up – Brought some Daville to Tuckhoe with parking tracers while we tried to avoid being hit by the garbage truck.

    COP (ALL IC) – SSH, DQ, Hillbillies, LBC’s, Heels to Heaven, HRM’s, Arm Circles

    THANG

    4 Corners – Using the whole parking lot. Running the long ways and run backward the short ways. 10 Burpees, 20 2ct American Hammers, 30 Merkins, 40 SSH. Rinse and Repeat for two total rounds

    Triple Check – Using the jungle gym by the track. Pull ups/Jerkins, WWII Sit-ups, and Bear Crawl to closest tree (slight up hill) then Crawl Bear back.

    Jacob’s Ladder – Traditional style using the largest hill by the track. Run up the hill complete a Burpee, run down then back up for 2 Burpees. Rinse and Repeat till reaching 7 Burpees. To keep things interesting we Bernie Sanders up the hill the last two rounds

    Rail Work – Using some sidewalk rails we complete High and Low Incline Merkins IC

    Skull Crushers – 10 IC Right Leg then 10 IC Left Leg

    The 6’s – Circle up. Hold feet six inches off the ground for six seconds. Exercise IC: Six LBCs, six Heels to Heaven, six American hammers, six Gas Pumps, six Freddie Mercuries, six Rosalitas.

    Numberrama, Namerama, Announcements, YHC took us out

    MOLESKIN

    This Friday (6/21/21), marks YHC’s 5th Anniversary with F3. To celebrate I will be Qing for 5 days straight and wanted to post at some other AO’s beside DaVille since not traveling at all this year.

    It was great to see some guys that I haven’t seen in months and meet some new PAX that wouldn’t normally have a chance to.

    YHC has been getting a little horse this week due to grass pollen being high so my voice as started to “squeak” some during the COP and giving directions during 4 Corners. This of course lead to the “hate” mumble chatter on YHC’s age.

    ANNOUNCEMENTS

    Memorial Day Convergences at Tredegar starting at 7 am

    SPIT ON THAT!!

  • Work the Core

    A trio of pliable studs arouse early for the weekly Broga session on the mean courts of No Toll. Todays focus was on the core. Strong work this morning men. See you next week.

  • Sponsored by Goodyear

    The Goodyear Blimp paid a visit to NoToll this morning and touched down in many spots to meet the PAX. 

    Warmarama :

    10 four count Don Quixote’s

    10 four count SSH

    10 four count Russian Soldiers

    10 four count Cherry Pickers

    The Thang :

    Beginning on basketball courts, begin BLIMPS (5 burpees, 10 lunges on each leg, 15 Imperial Walkers on each side, 20 merkins, 25 plank jacks, 30 squats)

    Run to Tennis Courts to perform BLIMPS

    Run to Parking Lot near soccer fields to perform BLIMPS

    Run to far corner of Huguenot Park at the last soccer field to perform BLIMPS

    Run back to parking lot and perform BLIMPS

    Line up on poles in parking lot for Abs Session. Each PAX chooses an ab exercise. We did the following exercises (some were 20 reps, some were 25 reps, mix of IC and straight count): 

    1. Pole smoker leg raises
    2. Spell “Tom Brady Eats It”
    3. Flutters
    4. Side to side leg swings (Sorry DTH, I forgot the specific exercise name)
    5. Crunchy frogs
    6. LBC’s
    7. Alabama prom dates with one leg raised (switch sides after a full set)
    8. WWII’s
    9. Flutters again
    10. Heels to Heaven
    11. Spider Man Hold
    12. Alternating Toe Taps in Crab Position
    13. Can’t remember the 13th exercise

    Mosey to soccer field for 100 yard sprints x 3 (YHC almost crapped his pants on last 2 sprints)

    Mosey back to Ole Glory

    DONE

    Numberama

    Name-arama

    COT :

    Shirt order is complete. Thanks DTH for organizing that. He will be bringing the shirts to the different AO’s to hand out once they’re delivered here. 

    Continued prayers for Fresh Prince’s M and YHC’s M who are pregnant

    Prayers for YHC’s friend from church Arlan who has been in ICU for COVID for about 3 weeks straight. YHC’s church family has been bringing meals to his M and 2.0’s but please pray for miraculous healing for Arlan and peace for the family.  YHC almost forgot to pack up Ole Glory. Shout out to Donor Kebab and Bone Thugs for reminding me.

  • Lovin the McNubbin

    Lovin the McNubbin

    Twenty superbad dudes posted to Spider Run looking to score. With rumors of a house party back in the hills, they hatched a plan and off they went:

    4s – UofR Drive to River Road Shopping Center; up Kanawha and back, up Panorama and back, up Highland then up and down the East Highland McNubbin and back to the flag vis River Road Shopping Center and UofR Drive.

    5s – same as 4s but skip the McNubbin and go up Old Ridge, up Highland again to River and back to the flag via UofR Drive. See slide 3 of the PowerPoint

    6s – same as 5s, but after Old Ridge, back down to Westham Station and take Ridge around to Westham Parkway, then back to the flag via University and past the baseball fields. Or whatever your 6 Mile Spidey Sense tells you to do…

    Numbers, names, YHC took us out.

    NMMS – Way to work on those hills, gents. It was great to see EF Hutton getting after it. Welcome back Sippy Cup and Jack Sparrow.

    Make it a great one!

    Doublemint

  • Some twists and a few hills

    7 fortunate souls showed up this morning to better themselves and work out as well.

    Mosey to a twisty COP —

    Arm circles, DQ’s, twisty jumps, american hammers, side plank rotation

    Mosey to the big hill behind the football field

    DORA
    100 merkins
    200 2 count mountain climbers
    300 SSH

    Up the other hill for love Hill
    Partner up — one partner runs to the gate and back
    Other one starts bear crawling towards the gate. Switch when the other person gets back.
    Keep going changing exercises to broad jump burpees and lunges.

    Mosey towards the flag.

    Stop, grab a pole, hold 6 inches, one person does 10 heels to heaven and runs to the other end, repeato till all have had a turn.

    Keep moseying

    20 monkey humpers at the speed hump sign

    back to the flag for some stretching.

    Great time had by all this morning. Got to take advantage of the hill during these beautiful mornings. See you in the gloom!

  • Leg Routine

    YHC had a plan this evening with the F3 Beatdown deck see below:

    COP

    Mosey to the lot at the side of School and circle up for 20 SSH, 10 DQ’s, 10 4ct helicopters, 15 Imperial Walkers, 20 4ct American Hammers, 10 4ct LBC’s, 10 Reverse scorpions, 10 scorpions, 20 merkins.

    THANG

    So we mosey t the corner of the building and with 8 Pax we divide into 2 groups of 4, we have 4 cards drawn from the deck and YHC discarded one that would not work for the stationary routine. So we set up 3 stations and 1 person running the lap around the yard as the timer. Station 1 (S1) – Squat Thrust (so we did not have a coupon for this one so Upchuck acquired 2 road cones to use) many reps were possible for this station as a result. S2-Alternating Side squat, S3 Lunge Walk 100 M, S4 run the lap. Initially we set this a a triple check to do each station 3 times; however, we kept going for 5 times and we ran out of time as we needed 3 minutes to stretch.

    Mary

    We stretch for 3 minutes. YHC led this to be sure the legs were stretched out after this leg concentration today.

    COT

    Numberama, Namerama Lockjaw took us out in prayer.

    Announcements – Sign up for Breaking bread as we still have a couple of slots left in June and July. Look at Q-sheet to sign up and follow up with Upchuck to confirm.

    It was an honor to lead this evening and promise to have a full body workout next time. SYITG – CB

  • It’s the A Day

    cop

    We started the sunshiney day off with SSHs, merkins, a variety of stretches and then I took off the sweatshirt.

    thang

    since we did choice B on Friday I went with choice A today. It was a horseshoe buildup. exercise, run the trail up hill, exercise, run the trail down hill, add an exercise, rinse and repeat. 10 merkins, 15 squats, 20 plank jack, 25 lbs, 30 ssh then drop an exercise each run until only 10 merkins left.

    Finished and rock exercises until arms felt like jelly. We were inspired to stop due to the size of POG’s rock and how hard he appeared to be working.

    numberama/namearama, YHC brought us out.

  • Looking forward to some Ronald

    A prime 11 found RVAs darkest AO to have some sunlight in the COP.

    COP: SSH, Don Qs, Imperial Walkers, Reverse Crunches, Merkins, Scorpion Kicks. Mosey over to 3rd lot:

    THE THANG: 11s of HRMs and V-Ups. Over to secret coupon garden, a few seconds of Boat & Cano then Partner up: 3 Rounds of Thrusters while other runs the lot. 60 Block presses. 4 corners with blocks lunging between of 25 Squats, Swings, and Curls4theGirls.

    Drop coupons and head down to Triple check loop. Triple was Donkey Kicks, WWIIs and the loop. Finish with “Bearrow the Loop” aka 5 merkins at each arrow the main lot with bear crawl in between. Back to flag with an impromptu BOM-COT. YHC took us out.

    Announcements: Memorial Day at Tredegar downtown 7:00. Be there if you’re in town. Breaking Bread needs summer Qs.

    NMS: Nice numbers, great weather, and ample light this morning. YHC had toyed with a tax day theme but didn’t feel right without our resident accountant EF Hutton out there with us. Apparently Thrusters have been added to YHC’s favorite things list to go alongside Donkey Kicks, Bear Crawl, and Scorpion Kicks.

    The Ball of Man COT felt good to try again, sorry if that bothered anyone. Bodos has forgotten how bad we smell. BB title is a reference to good round of mumblechatter afterward. Shiplap’s presence at First Watch has been formally requested so he might win a OSOTW award.

  • Tarrington for Two

    Two grizzled vets posted to River Run to put in some work. The Twin Team hill beckoned, but with age comes wisdom, so the PAX decided to sneak up on it from behind. The Tarrington Loop was called, with a bonus lap around BWES at the end to round out the mileage to 5+. Many thanks to Doozy for coming back to pick up YHC on those rolling hills.

    Numbers, names, YHC took us out.

    Make it a great one!