Tag: NoToll

Huguenot Park

  • Moose Knuckle, anyone, anyone..

    A vibrant 15 emerged from the warmth and safety of their conditioned stallions to endure the elements presented to them on this crisp, clear morn. 30 seconds turned into 15 and so we began. According to the parked motorist, this is how it went down.

    Mosey to the courts for a slaughter start of suicides. Upon completion, let us travel to the familiar surroundings of the main parking lot for introductions, disclaimers and warmups that included DQ’s, Helis, Jazzercise, Merkins, Freddie Mercuries, LBC’s and Suzanne Summers. All is well with the world, so lets get into it.

    COP 1: Dumpster 11’s: Donkey Kicks along the dumpsters, run around the islands to the posts for Pole Smokers. Return to the dumpsters and continue to count down/up. NTB and Doozy were jack rabbits.

    COP 2: Hundreds: Short Wosey to the fields line up along the touchline where 100 exercises are performed and upon completion by 1 person, run across to the trees to await the next exercise selected by the front running bastard. 4 rounds of exercises which included squats, flutters (2 count), shoulder taps, SSH’s.

    COP 3: Circle up for a bit of Broga on the field. Stretching what ails you. Childs pose, down dog, pigeon ending with shavasana.

    Indigenous People run BTTVF. Last man does 2 burpees and sprints to the front. Circle up for a bit of ab work including WWII’s and Rosalita Dips. Numbers, Names, Announcements and Prayers.

    Announcements: Frozen Triangle Saturday 2/10 6 am launch at Dogpile. Numerous upcoming Ruck options including Wednesday 2/7 @ 5.30 launch at Huguenot Flatwater, ruck to Pony Pasture. Run miles with Don Draper at MOT. 42 laps starting at 5 am on Wednesday 2/7. Prayers for Doozy’s uncle as he awaits a heart donor. See Slack if I missed something.

    NMS: Great numbers at No Toll thru colder conditions. Great mumble chatter regarding fitness attire and other fashion trends, both top and bottoms. Strong work this morning gents. Appreciate the opportunity to enjoy the company. We are all stronger together. Well done.

  • Build a Beat

    16 beasts lurking the the ice cold gloom. 1 beautiful Q to lead them on a merry musical chase.

    Warmarama with Snuff’s mix cranked to the max: 6x each of SSHs, LBCs, plank jacks, mirkins, Lieutenant Dans, burpees. A foreboding preview of the the workout: Build a beast, with compliments to Oyster.

    The beast ladder: run the field stopping to do 6×6 SSHs. Next, run it back with (6x SSHs and 6x LBCs)x6. Continue the ladder all the way up to 6x(6x SSHs, 6x LBCs, 6x plank jacks, 6x mirkins, 6x Lieutenant Dans and 6x burpees). 36+72+108+144+180+216= 756 reps

    Miraculously finish with time to spare, so we ran the field and sprinted back.

    Parking lot bear crawl with ascending mirkins, run it back with lunge walk and ascending squats.

    Mosey back to the flag for COT and a whole host of announcements. Check Slack for details.

    Gratitude for the music, for the morning, for the the beastly men who crushed the workout. More complaints about the music than the beatdown – now that’s impressive.

  • Rush to Sally

    Nine modern-day warriors took on a DTH beatdown in mean mean stride, as follows:

    The THANG:

    WARMERAMA: 

    • Mosey onto the BBall Court and circle up
    • Welcome & Disclaimer
    • RUSH-ERAMA – Play the song “Tom Sawyer” with Nancy Kerrigans for the instrumental parts, and Burpees for the lyrical parts
    • A few IC Reps to finish the warm-up

    COP #1: 

    • Mosey to the Playground and Partner up
    • COUNTDOWN LOOPS – P1 bearcawls loop, P2 does x10 WWII’s at the Entrance then runs to take over Bear crawls, P1 runs rest of loop and does x9 WWII’s at Entrance, then runs to switch. Continue to complete countdown. 

    COP #2:

    • Mosey over to pay the BRIDGE TOLL, but there’s been some inflation…
    • Alternate x10 Dips with x10 Incline Mericans until x100 reps total completed

    COP #3:

    • Mosey to the Tennis Court
    • CHAIN GANG – PAX line up on the chainlink fence for IC reps of the following
    • Chain Climbers – planking in front, walk hands up to standing then walk hands back down to plank and do a Merican
    • People’s Chain – Hoedowns
    • Chain Smokers
    • Run a lap
    • Donkey Chain Kicks
    • Alabama Chain Dates
    • Balls to the Chain – Hip Slappers

    COP #4:

    • Mosey out to the soccer parking lot with random movement drills
    • VARIABLE SPRINTS

    Mosey BTTF:

    • Circle up for SALLY UP SALLY DOWN
    • Complete Boat/Canoe until unable to continue then switch to Arm/Leg Raises
    • Finish time with Squats to the beat of DANCE MONKEY

    COT:

    • Counterama # 9
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  Solid work this morning brothers. YHC has been missing a musical beatdown for a while so it was time to welcome back the beatdown beats, and as usual they didn’t disappoint. YHC will be transparent here – there’s a significantly higher level of personal push felt when sitting in the Q seat, so ongoing deep gratitude for permitting me the opportunity to lead. Yours, DTH

    Announcements (SEE SLACK!)

    Prayer Requests:

    • Machismo leaving today for a few days work trip – prayers for safe travels and impactful HIMfluence on a coworker he’s traveling with
    • Prayers for DTH’s M facing a few added stressors this season

  • Q Confusion

    Over the course of two days and two messaging platforms there were many mixed signals from YHC to Doozy about ownership of the NoToll Q and the potential for a fartsack disguised as a sick child at home. YHC was glad to join the NoToll brethren, but at 05:29 this morning it seemed as though solving the war in Gaza had a clearer solution than determining who would lead the nine at NoToll into the mornings’ gnarly, snowy conditions. At 05:30 all was resolved when YHC took the Q and ran with it to the parking lot for the following:

    WARMARAMA

    On the way to the parking lot, stop at the bridge to pay the toll. 20 incline merkins and 20 dips. Mosey on for IC SSHs, Helicopters, Arm Circles, Cherry Pickers, and the like.

    COP #1 – Parking Lot Squat

    We lined up at one end of the parking lot and performed one squat at the first white line before running to the curb island at the other end. Repeato that interval back and forth across the parking lot, each time stopping one stripe closer to the finish line and adding one squat to the total reps at that station. In the end, one parking lot was crossed and 190 squats were completed.

    COP #2 – Field of Trees

    Mosey from the parking lot to the pavilion.

    From the pavilion run across the field of your choosing and touch five trees, then head back to the pavilion for 50 LBCs. Repeato for the other two fields. 15 trees, 150 LBCs.

    That was a good bit of running… let’s do it again.

    Touch five new trees at each field and rack up 25 WWIIs between each run. 15 new trees, 45 WWIIs.

    COP #3 – License Plate Punisher

    Each of the PAX stands in front of their vehicle and adds up the numbers on their license plate to set the rep count for the movement of their choosing. Take turns going down the line hitting things like merkins, SSHs, starfish SSHs, mountain climbers, Freddie Mercuries, and of course burpees. Made it through 1.5 rounds before time was called.

    COT

    Numbers/Names/Announcements/Prayer Requests

    NMS: Not a lot of mumblechatter today due to all of the running around the AO. Perhaps Last Call should host a Broga Q so we can all sit around in a frozen circle and chat. Always an honor to lead.

  • Cindy Rain Dance

    10 pax showed up to roll out the red carpet for FNG ‘Welcome Mat’. It felt like a first date because YHC had Cindy to go around. Though professional disclaimers were thrown out no one believed YHC wasn’t. NTB was whispering sweet nothings in Mat’s ear as the pax circled up for Warmerama. According to Cindy this is what went down.

    • Mosey to the basketball court to circle up and a random number of exercises was prescribed until the good doc wrote his script.
    • Side Straddle hops. 20 some
    • Helicopters
    • DQ’s
    • Chinooks
    • script for 44 WWII’s

    Mosey to the first soccer field grab a date with Cindy along the way.

    First exercise Dora the Explora – grab a stick or something interesting and bring it back to your partner sharing. 100 Cindy Merkins, 200 Cindy Swings, 300 Cindy Presses.

    Second Exercise: Cindy triple check. with overhead presses, and Cindy Curls, partner Bernies to midfield and returns with 10 lunges then a run.

    Third Exercise, Squat ladder till time neared with lunges in between.

    YHC grabbed the Q late under the slackrassment of NTB who wanted to curate the FNG experience for Welcome Mat. With the speed dating and chatroom questions many suggestions, none good, flowed through the pax as it struggled to put a finger on what made Matt different. As a marketer and director who invites others in to experience a product or service, coupled with the exuberate invitation from NTB. Welcome Mat effortlessly flowed off the tongue. At F3RVA we look forward to hosting Grow Ruck 47 and inviting more to experience how leadership can develop from doing hard things together. We want to be welcoming to our neighbors and inviting more to join and enrich their communities and families. F3RVA congratulate your new H.I.M. (High Impact Man) Welcome Mat. Matt Swieca.

  • Ye Olde Ball & Chain

    8 new year, new you advocates posted to see what Doozy would have cooked up to start 2024 with.

    Mosey to the bridge to pay our Toll 20 Dips, 20 Incline Merkins

    Mosey to the tennis courts for COP – DQ’s, Helicopters, Imperial Walkers, Dead Man Hangs, SSH

    Mosey to the parking lot out around the back right corner around the Soccer field, pass the pavilion back to the parking lot.

    10 Parking spaces have an exercises written in them with a medicine ball and logging chain in the middle space. Every PAX starts at a different space does 20 of that exercises and then runs a lap always moving to the next space on the right. once you complete the far right end and after your lap you go to the far left end. When you get to the space with the ball and chain choose one and take a lap.

    Numbers / Names Machismo took us out

    BTTF for 1 minute of Schrunchy Frogs IC

    NMS:

    YHC hadn’t brought the Ball & Chain out in a while so this seamed like a good time to get back at it. There is a good bit of running that goes with this beatdown but I think the PAX handled it well. The way to set it up is to make it hard enough that not everyone will complete all the spaces but that a couple PAX will.

  • Burpees for 2024

    NoToll welcomed 33 high impact men ready to bring in 2024 the right way. One old hat and 2 newer men of F3RVA split the Q to ensure maximum pain.

    Intro and warm up with Rosie, standard fare including SSH, Jazzercize, tempo merkins, shoulders taps, and only 1 round of helicopters among others. Group sample of Old Glory. Corner 1, 20 Hand release merkins IC, Corner 2 – 20 jump squats, soggyCorner 3 – 10 burpees, and corner 4 – 20 WW2 IC.

    Yeehaw takes over with a beast of a triple check, runner across the field and back with the other 2 PAX getting in rounds of Iron Mike’s and Navy Seal burpees.

    Purple Rain took us around the fields with moving arm circles, raise the roof, Bernie, all the way back to the dry field. This is where he broke the news that Dora was the next to join the party. 100 burpees, 200 American Hangers, and 300 mountain climbers. Some planks, both sides to make sure the world is balanced.

    Back to YHC to close the fun – Lindsey on the basketball courts with SSH and Freddie Mercuries. 5 minutes of Mary to wrap up the first beatdown of 2024.

    Announcements

    GrowRuck – sign up if you haven’t already. Let’s show the visitors from other regions what F3RVA is about. Leadership training, CSAUP, fellowship, and acceleration of F3 RVA all right here in our own backyard. LFG!! Here is the link https://growruck.com/event/gte-47/

    Thanks to Oyster for coordinating Breaking Bread. His challenge for 2024, sign up for your birthday month.

    Florence will be boosting the F3 RIchmond presence on social media. Take and send him pics at AOs, 2nd F, 3rd F or other events.

    Prayers for the families dealing with the tragic car accident in Brandermill this past week.

    Thank you all for letting me and my fellow SOJ PAX lead you all on this first day of 2024. We have been given an incredible opportunity to be a part of this group. F3 means something different to everyone but I think we can all agree F3 is something that we benefit from and maybe didn’t know we needed. As we move through the next year let’s continue to give it away to others that need it.

    Everything is coming up Rosie.

  • TryCrush

    OC posted on time for therapy with the good Doctor, and while the PAX went to work shaking off the holiday fat suit, OC detailed his problems between the silky sheets. Among all the gruesome details the real zinger was that cat being present remedied the situation… you’ll have to ask him about it…

    The THANG: 

    WARMERAMA: 

    • Mosey onto the BBall court and circle up
    • Variable IC Reps to get the muscles warm top to bottom

    COP #1: 

    • SUICIDE LADDER – reps performed each time the baseline is reached, so x4 sets of each of the following, for x5 rounds total
    • x10 Monkey Humpers
    • x8 Ball-Dippers (2-ct)
    • x6 Sumo Squats
    • x4 High Knee Jumps
    • x2 Burpees

    COP #2:

    • PAY THE TOLL
    • x20 Incline Mericans
    • x20 Dips

    COP #3:

    • DIME POUNDER COUNTDOWN – run to set distance (decreasing from 100 yards down to 10 yards by 10 yard intervals), complete called reps, Bernie back
    • x100 Chain Smokers
    • x90 Shoulder Taps
    • x80 LBC’s
    • x70 SSH’s
    • x60 American Hammers
    • x50 Mericans
    • x40 Yards of Bear Crawl
    • x30 Copperhead Squats
    • x20 WWII’s
    • x10 Burpees

    Mosey BTTF:

    • Variable MARY to close time

    COT:

    • Counterama # 2
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS: Very thankful to have OC’s presence and conversation today. Something like the x100 Chainsmokers would have absolutely gotten an audible if this was a solo DTH workout. Pretty wild for the NoToll PAX to drop from 47 to 2 in the span of a week but entirely expected with the holiday. Hope to see you other guys start to trickle back into the gloom as the week progresses. Safe travels for everyone! Yours, DTH

    Announcements (SEE SLACK!)

    • Sign up for GrowRuck!
    • Jan 1 Convergence – location TBD

    Prayer Requests:

    • Family Time, Safe Travels

  • ‘Tis the Season

    47, yes, you read that right 47 festive carolers rolled into the parking lot of Huguenot Park after Swirly secured the AO for the event. Lots to celebrate in 2023 so the PAX showed up strong for the 12 Days of Christmas.

    0530 let the party begin – Big circle for intro and warm up. 12 SSH, 12 IW – introduce the FNG, 12 Helicopters. Main event – this has not changed from the past couple of years and why would I change a good thing.

    1 – Dozen LBCs, 2 – Field Sprints (jogs), 3 – Diamond merkins, 4 – Imperial Squat Walkers, 5 – Burpees, 6 – Carolina Dry Docks, 7 – Ball Dippers, 8 – Hand Release Merkins, 9 – American Hammers, 10 – Freddie Mercuries, 11 – Crunchy Frogs, 12 – Broad Jump Burpees.

    Extra time on the clock and I want to make sure everyone got the full 45 minutes – 6 Minutes of Mary – Dollies, Rosalitas, Cross leg lifts, Flutter kicks (slow then fast then ludicrous), Heels to heaven, Shoulder taps, Tempo Merkins.

    Numbers – 47! – Names – this is where YHC was trying to record but apparently did not start until I got around to Buddy, let’s blame it on cold fingers. So much for not testing the recall skills today – all 47 accounted for. Thanks to EF Hutton for giving me a 28, 29? DK, person head start with the gift exchange. Excellent idea, well received by all, and with that a new tradition is born. I can’t get over the energy from this morning and how much it has carried over into my day, and likely the rest of the week. There is a normal energy to an F3 workout and then there is 46 brothers posting to let me lead them through some pain and suffering (by suffering I mean listening to us sing). Thank you all for showing up today and every other day to make F3RVA a great place, it doesn’t happen without each of you.

    Announcements

    GrowRuck – GTE #47 River City May 3-5, 2024 – Look for a pre-blast on Slack and the website later but here is a preview link to the registration https://growruck.com/event/gte-47/

    As Hardywood said, LFG, sign up and make this an RVA strong event. We know guys from other areas will show up but this is our chance to show them what we have here.

    Have a great day and a Merry Christmas. apologies to Big Data for throwing off the calculation for the New Year’s convergence – who wants to come back to NoToll (or SOT)?

    Everything is coming up Rosie.

  • I sense a pattern

    1 dozen pop cycles emerged from the Gloom to see what Doozy was warming up

    Mosey to the bridge and pay your toll 20 Dips, 20 Incline merkins

    Mosey to the parking lot for COP

    10 DQ’s, 5 Highspeed DQ’s (thanks Rosie), Helicopters, Ukrainian Soldiers, Imperial Squat Walkers and LBC’s

    Mosey to the pavilion to talk about Jack Webb

    4 Raise the Roofs, 1 Merkin Repeto until 40 and 10

    Mosey to the parking lot for 4 corners Corner 1 – 10 Scrunchy Frogs, Corner 2 – 20 American Hammers, Corner 3 – 30 Sugar Sticks, Corner 4 – 40 LBC’s

    Mosey back to the pavilion for more Jack Webbs

    4 Arm Circles, 1 Shoulder Tap Repeto until 40 and 10

    Mosey back to parking lot for another 4 corners Corner 1 – 10 Ball Dippers, Corner 2 – 20 Jump Squats, Corner 3 – 30 High Knees, Corner 4 – Squats

    Mosey to the end line for Parking lot crawls – Bear Crawl to the first line 1 Merkin, Repeto increasing by 1 at each line to 10 Merkins, Return trip repeto with crab walks and LBC’s, return Lung with a squat and end with a super suicide Run to first line touch, return, run to second line, return. 10 Times

    Mosey back to the bridge to pay toll 20 Dips, 20 Incline merkins

    Mosey BTTF for a quick Scrunchy Frogs IC, 20 American Hammers IC

    Numbers / Names NTB took us out

    NMS:

    Not 1 Burpee was done this fine morning, it was on the play sheet for another Jack Webb but YHC thought that might be a bit much. It was good to have Sin Bin back out in the Gloom today (as I sit here watching the Red Wings and Blue’s). Next weeks No Toll will prove to be much more well thought out, can’t wait for the 12 days of Christmas.