Tag: NoToll

Huguenot Park

  • Double D’s & Don QuiHotties

    Warmerama

    The PAX kicked things off with a solid mosey around the three soccer fields and the main parking lot to get the blood flowing. Once we circled back, we lined up for some classic F3 warmth:

    • Side Straddle Hops
    • Arm Circles (Forward and backward)
    • Don QuiHotties (Really nice, slow form)
    • Cherry Pickers
    • Imperial Walkers
    • Copperhead Squat/Merkin/LBC Combo (Round of 10 ea, then round of 5 ea)

    The Thang

    Part 1: Double D’s (Double Dora)

    We headed over to soccer field number one for a double dose of Dora. Groups of 3 split up on opposite sides of the field with a runner traveling between them to swap out.

    • Side Double D(a):
      • 100 Merkins
      • 200 Squats
      • 300 LBCs
    • Side Double D(b):
      • 100 Carolina Dry Docks
      • 200 Jump Squats
      • 300 Flutter Kicks (double count)

    Part 2: Eye of the Hurricane (Bro Code Style)

    Next, we set up a four-corner disaster zone. The rules were simple: the center of the field was the safety of the storm, but it required a toll.

    • The Center: 10 Merkins (PAX returned to the center to do 10 Merkins before moseying to the next corner).
    • Corner 1: 20 American Hammers (double count)
    • Corner 2: 20 Alabama Prom Dates
    • Corner 3: 20 Scrunchy Frogs
    • Corner 4: 20 Pickle Pounders

    Part 3: Burpee Countdown

    We moseyed over to the basketball courts for a classic cardio smoker—descending burpees.

    • Sets of burpees on one baseline, separated by a run up the court and back
    • Each set descending from 10 to 0

    The Finisher

    The Knicks recently reminded the Q of what real defense looks like so he put the Pax through an old school drill. The PAX stayed in a low squat, pounding the ground (running in place) while, on command, alternating the stance either to the right or left side as directed. Absolute leg burner to finish a great workout.

    Good Stuff

  • The Burp Cannal

    Named for its resemblance to giving birth, the burp canal was introduced today and is explained below in part 2 of the thang.

    Warm-A-Rama

    • The Mosey: Long mosey all the way around the perimeter of all the fields, wrapping up dead center in the middle of one of the soccer fields.
    • The Circle:
    • 30 Side Straddle Hops (4-count IC)
    • 10 Don Quixotes (4-count IC)
    • 15 Cherry Pickers (4-count IC)
    • 5 World’s Greatest Stretches (On each side, holding the deep runner’s lunge and T-spine rotation)

    The Thang

    Part 1: The Core Ignition (8 Minutes)

    Straight from the warm-up into a sustained core block to build structural tension for the rest of the morning.

    • 30 World War IIs (Single count)
    • 30 American Hammers (4-count IC)
    • 30 Plank Jacks (4-count IC)
    • 30 Freddy Mercurys (4-count IC)
    • Static Plank Hold (Until the 8-minute buzzer)

    Part 2: “The Burp Canal” (Burpee Circle)

    The Pax split into groups of three for a continuous, high-speed rotation. One man drops for 2 burpees while the other two partners stand guard and shout out the cumulative escalating count in unison.

    • The Clock: 15 intense minute or 250 burpees whichever come first.
    • The Champions: L woods, Dookie, and Last Call took the crown, pushing their group’s running total to a massive 250 total burpees.

    Part 3: The Winner’s Choice Dora (1-2-3 Split)

    As the victors of the Burp Canal, the winning trio earned the right to call the exercises for the Dora, keeping the rep scheme but changing up the movements:

    • 100 LBCs (Little Baby Crunches)
    • 200 Monkey Humpers
    • 300 Raise the Roofs
    • Timer: Partner 1 runs the soccer field lap while Partner 2 works through the reps.

    Part 4: The Toll Road

    • The Reverse Mosey: Jogged backwards tracking the exact path we took to get out to the soccer fields.
    • Paying the Toll: Stopped at the toll point to pay up before hitting the home stretch:
    • 30 Durkins (Decline Merkins)
    • 20 Downward Merkins

    Mary & COT

    • Returned to the basketball courts for a targeted 8-minute cool-down consisting of various ab exercises and deep lower-back stretches to unpack the spine after all those monkey humpers.
    • Count-a-rama, Name-a-rama, and a prayer of gratitude.

    Naked Moleskin

    Fifteen minutes of continuous burpees is a mental game as much as a physical one. Watching the counts climb past 100, then 200, all while shouting over each other in the dark is what F3 is all about. An incredible effort by L woods, Dookie, and Last Call to set the pace at 250 reps. Letting the winning group select the Dora exercises was a brutal twist—turns out “Raise the Roofs” feels like cruel and unusual punishment by rep 200 after that many burpees. Clean work out there, men.

  • XI

    9 current and 1 former Southsiders convened on the plush fields of NoToll for a typical

    Warm up with some random numbers of some standard exercises – SSH, Helicopters, Imp. Walkers, HillBillies, crabcakes, Shoulder taps, and LBC.

    Elevens – Merkins and Jump Squats at the diagonals on the field

    Lindsey – WWII and Freddies at the other diagonals

    Half Beast on the other field.

    Close out by paying the toll and some Mary.

    Announcements –

    Multiple extra credit Rucks happening this week – see slack for details

    Summer Tour. See slack for weekly meet up AOs – go see some old friends, meet new guys, learn a new exercise, or more importantly, get outside your comfort zone.

    Grateful to F3 RVA for the past 11 years of fun, sweat, fellowship, and memories. Thanks to DK for Qing my first workout on 6/2/15 and the Rosie moniker. Thanks to the 100s of guys that I have crossd paths with along the way. We all know F3 is much more than the workout so let’s each do what we can to give it away.

    Thank you all. Everything is coming up Rosie.

  • Pope Punk

    This is the most challenging time in any man’s life: supporting his children + his aging parents, under the pressure to provide, childhood dreams ground to dust, waterboarded by a firehose of slop, watching the seas flow out towards the looming tsunami of AI disruption. It’s gotten so bad that even the Vatican has to release a statement claiming that the machines can’t think. Wrong. They can, but there is one AI can’t do: feel the suck.

    Mosey to the wet fields (toll paid) where we lay down in wet grasses for LBCs and hand release mirkins and other warmarama. In order to feel something, anything.

    Dora with some exercises. 21st century digital boy – is this song about me? The music was loud and punk is not dead. Mosey to the fence for some skatepark wall rides. Army crawl through 3 inches of water in the ditch. Feeling disgusting and miserable. One angry song’s worth of burpees. Another Dora.

    “I’m hardly feeling human anymore. Enough to drag my body from the floor.”

    Mosey back to the courts (toll paid) for some ab Mary. Wet, beat down, but human in the most alive way. Extremely human – now that is punk rock. Hypernormalisation can eat shit.

    “A handful of redemption’s all we need.”

    COT. Can a machine pray?

  • Farewell Frisbee

    TWENTY FOUR HIMs gathered on the misty fields of NoToll for YHC’s last Q in RVA before moving west to Charlottesville. The morning was once again 70 and sunny, perfect weather for a friendly game of ultimate. Snuff and Machismo organized very evenly matched squads as the game was back and forth for the full 40 minute contest. Bodies were flying, doinks were a plenty, and the bad guys ended up victorious as the grown boy himself, Rudy, caught the final score as time expired for a final score of 8-7. Despite the loss, this was exactly the type of morning YHC hoped for and the PAX delivered.

    Several post-game accolades were administered after reviewing the tape:
    – Most Strategic: Doner Kebab
    – Highest Time of Possession: Snip
    – Best Trash Talk: Orange Crush
    – Most Likely To Not Take Their Own Advice: DTH
    – Best Use of the Hips : Fandango
    – Surprise Ringer: Destiny’s Child
    – Tallest: Machismo

    Announcements:
    – Ultimate Rd. 2 – Boys of Summer Series – Timberwolf on Thursday
    – Memorial Day Convergence @ Dogpile

    Prayer Requests:
    – Praise that Wildcat’s M is doing well after surprise procedure and continued prayer’s for her recovery.

    YHC is extremely grateful to conclude my time in RVA back where it all began. I look forward to the next time!

    – Humbly, NTB

  • Scenes from a F3 Workout

    Many of you may or may not know, but YHC originally hails from Long Island, where Billy Joel is less of a musician and more of a state-sponsored religion. In honor of his (belated) May 9 birthday, the workout soundtrack was entirely Billy Joel themed.

    The gloom began with an Indigenous Peoples Run around the soccer field. The last man in line carried a cinderblock, performed five block squat thrusters, handed the block to the next HIM, then sprinted to the front.

    After Warm-a-rama, the pax moved to the playground. The men formed up shoulder to shoulder in plank position and began passing multiple cinderblocks underneath one another down the line. Somewhere during this evolution, YHC noticed a faint smoky smell and occasional tiny sparks coming off the blocks. In hindsight, this should have been interpreted as a warning from the universe. Shortly thereafter, two blocks catastrophically failed under pressure. We did not start the fire, but the cinderblocks may have been considering it.

    The workout rolled on into multiple Triple Checks around the playground loop, and then to the basketball court for 11s.

    Despite the destruction of government-grade masonry equipment, all men survived, no fingers were lost during plank block transfers, and the pax successfully honored Long Island culture through sweat, confusion, and mild construction debris.

    Announcements:

    NTB going-away party THIS Saturday at 4 p.m., RSVP to DTH.

    Also this Saturday- Bon Iron will be meeting at Dogpile.

    June 13 food distribution for Latinos in VA (details to come on Slack).

    June 14 at 3 p.m., off-the-books ruck at Sunday Park, followed by dinner at the Boathouse.

    Prayer Requests: For the young man at St. Christopher’s who took his life.

  • The Birthing Canal

    This backblast is very late. Four weeks late to be exact.

    The Warm-O-Rama

    ​We kicked things off with a mosey around the back right soccer field to get the blood flowing, eventually circling back to the parking lot for:

    • ​Side Straddle Hops
    • ​Don Quixotes
    • ​Cherry Pickers

    ​The Groundwork (Shoulder Burn):

    Before leaving the pavement, we dropped down for some intensive shoulder and chest work:

    • ​Macho Diaz
    • ​Around the World
    • ​Merkins
    • ​Bear Crawls
    • ​World’s Greatest Stretch (Much needed after that smoke session)

    ​The Thang: The Circuit

    ​The PAX moseyed over to the playground for a high-intensity circuit. We stayed in the “grinder” for roughly 25 minutes, conquering the following:

    1. ​The Birthing Canal: A tactical crawl through the tunnel.
    2. ​The Hill: Bear crawl up and over the center mound.
    3. ​The Descent: Rope climb down.
    4. ​The Spider Web: A full traversal around the rope-climbing equipment.
    5. ​Jerkings: Pull-ups/Rows performed on the hanging rope swing.
    6. ​The Bridge: Wheelbarrow walks across the play equipment.
    7. ​The Reset: Renegade Rows with cinder blocks before starting the lap again.

    ​6 Minutes of Mary

    ​We circled up in the middle for a round-robin style Mary. Each member of the PAX called out an ab exercise of their choice to finish off the core.

    ​COT (Circle of Trust)

    • ​Count-o-rama
    • ​Name-o-rama
    • ​Announcements
    • ​Prayer

  • Who schedules a prostitute on their anniversery

    A solid dozen waited at No Toll for someone to plant a flag, Machismo being the hero he is made that happen.

    5:30 lets mosey, pay your toll 25 dips, 25 Incline merkins

    Mosey to the parking lot 25 merkins OYO, it is YHC’s 25 wedding anniversary and despite OC’s suggestion YHC will not be making diner in nothing but an apron. Our anniversary evening will be spent at the JRHS baseball field where we will have hotdogs and chips for dinner.

    COP various warm ups

    Mosey to the corner for four corners prostitute of 10, 20, 30 and 40 American hammers, Scrunchy frogs, Plank jacks and Mountain climbers

    stay in the corner for another prostitute 10,20,30 and 40 Merkins, Wide grip merkins, Shoulder taps and squats

    Mosey walk to the lot lines for Parking lot crawls Bear crawl to the first line and do 1 LBC, second line do 2 LBC’s to 10. What goes up must come down crab walk to the first line and do 1 crab cake, second line do 2 crab cakes to 10

    Mosey to the center of the lot for Last calls favorite which we all know as man killers only we are starting at 25

    Just kidding BTTF but pay your toll on the way through 25 Dips, 25 Incline merkins

    Numbers / Names Machismo took us out

    NMS: YHC’s M (April) turned 50 this year, today is our 25th wedding anniversary so she has been married to me for half her life. YHC does not take that for granted, there are times when I would have left me if I could but we have hung together by the Grace of God not by works. As I look at my 2.0’s and think about their lives 22,20and 17, they are so young yet almost as old as my bride was when we got married.

  • Operation 300

    The Mission

    To celebrate the grit of the recent Ragnar runners and push the upper body to its absolute limit with a “300” themed beatdown.

    Warm-A-Rama

    We began with a mosey through the dark, winding trails. The atmosphere was reminiscent of the Ragnar overnight legs—quiet, focused, and slightly damp. We kept the heart rate up with:

    • High Knees (in stride)
    • Butt Kickers (in stride)
    • Side Straddle Hops
    • 10-Down DQs (Extremely slow count) shall we continue for 45minutes?
    • Imperial Squat Walkers
    • Ukrainian Soldiers
    • Ww2s

    The Thang: Operation 300

    I. The Primary Ladder

    The goal was to hit the magic 300 number right out of the gate. We performed a descending ladder of Merkins.

    • Count: 24, 23, 22… down to 1.
    • Cumulative Total: 300 Merkins.

    II. Eye of the Mericane

    We moseyed to the pavilion to utilize the structure for the next phase.

    • Descending Ladder: Starting at 22 reps and working down. PAX went to each of the four corners to do:
    • – 25 WW2s
    • – 50 Alabama prom dates
    • – 75 LBCs
    • – 100 flutters

    Return to the pavilion for a descending count of merkins 

    III. The Dan-Merkin Hybrid

    Combining the burn of the chest with the fire of the quads.

    • 18 Merkins / 2 Lieutenant Dans (1 Squat + 4 Lunges)
    • 17 Merkins / 3 Lieutenant Dans
    • Continuing the pattern until reaching 10 Merkins.

    IV. Paying the Toll

    A quick transition to hit different muscle heads before heading to the courts.

    • 10 Incline Merkins
    • 9 Decline Merkins
    • This is where I snuck in an extra ten merkins on the pax

    V. Suicide Burpees

    We took to the basketball courts for high-intensity sprints paired with descending Burpees.

    • Set 1: Suicides with Burpees at each of the three lines and the end line.
    • Reps: 8, 7, 6, 5.
    • Set 2: Final Suicides to empty the tank.
    • Reps: 4, 3, 2, 1.

    Mary

    We gathered for a final round of core work to stabilize after the heavy upper-body load.

    • [Insert specific Mary exercises if applicable, e.g., LBCs, Flutter Kicks, Plank]

    Moleskin

    Sixteen men showed up in the gloom today and absolutely crushed a high-volume Merkin workout. The trails provided the perfect backdrop, especially for those still feeling the Ragnar high. Taking the Merkin count from 24 down to 1 is a mental battle as much as a physical one, and no man was left behind.

    COT / BOM: prayers out for Flatty and his trip to Germany for a year’s deployment. Also, coming up is NTBs departure party at DTH’s house 

    Aye! Aye!

  • 14 Months Later…

    That’s a long time since YHC’s last Q, but so it was…and so it went:

    Slaughter Start: 1 3 Burpees (I thought it had been 13 months…)

    Mosey to Toll: 22 Dips

    Circle up in Parking Lot for COP: SSHs, DQs, Ukranian Soldiers, Copperhead Squats, Bob & Weaves, LBCs, Box Cutters, X’s & O’s

    Mosey around parking lot to Field for Triple Check: Dips, Sugar Sticks, run width of field

    Lunge to center of field, space out for Circle of Moans: Bear Crawl, Crawl Bear, Forward Lunge, Backward Lunge

    Mosey to other Soccer Field for The Beast: Monkey Humpers, Merkins, WW2s, and 2 others I can’t remember. Audible called at 6:13

    Mosey back to VSF for COT. BoBerry took us out

    Announcements: May 16 – Flatline Q at DogPile + NTB Send Off Potluck

    Naked Moleskin:

    It was good to be back at it on the Q sheet. TClaps to Snuff for signing me up when I alluded to possibly leading the week before. It’s definitely harder to socialize when leading. Somebody should buy Belay some gloves.