Tag: NoToll

A 10-PAX of SOJ HIM’s looking for a good time found Sally awaiting them at NoToll. No Mudslide? No problem. Let’s do this:

The THANG:

WARMERAMA:

• Mosey onto the BBall Court and circle up
• Welcome & Disclaimer
• SALLY UP, SALLY DOWN (~1min of each: Merkins, Squats, Leg Lifts)
• Variable IC Reps to get the muscles warm top to bottom
• Round TWO of Sally Up Sally Down

COP #1:

• Mosey to the Toll Bridge
• 7 MINUTE CIRCUIT:
• Rotate through x15 Incline Merkins, x15 Dips, x15 Donkey Kicks

COP #2:

• Mosey to Field #1
• Line up for a LINDSEY:
• Chain Smokers 30-25-20-15-10
• Groiners 10-15-20-25-30
• Run length of field between sets

COP #3:

• STRETCHES & SPRINTS
• Alternate stretching with variable speed sprints across Field #1

COP #3:

• Mosey back to the BBall Court
• Line up for DMC:
• Duckwalk out half way
• Complete x10 Merkins
• Crawlbear Back
• Complete x3 Rounds

GRAND FINALE:

• Round THREE of Sally Up Sally Down
• This time just Merkins to exhaustion, then switch to Squats for rest of time

COT:

• Counterama # 10
• Namerama
• Announcerama (see Below)
• YHC took the PAX out in Prayer

NMS:  Nice to get reacquainted with Sally this morning – Nancy was particularly pleased and asked for thirds. The initial “CrossFit Workout” playlist was total trash, but we landed in the “CrossFit Rock Station” which worked out well. Missed out on the potential Mudslide visit, but maybe next time – this stuff isn’t for the feint of heart! Appreciate ya’ll letting me lead. Recent injuries are improving, praise be to God. SYITG, DTH

Announcements:

• 10/20 SOJ HDHH at The Veil Brewing

Prayer Requests:

• Healing prayers for Nancy’s daughter with a nasty ankle injury

70s and sunny at No Toll as 12 Hims took on speed dating with Cindy. Starting at the twin tennis courts (a rare used attraction) Cindy got ditched at the door and did 20 or so SSH, ISW, LBCs, 10 or so Merkins, Diagonal Mountain Climbers, Os, Reverse Os.

Round 1 Carried Cindy to the first field and: Triple checked with: Timer across the field, Dips, Curls.

followed by 5 mins of partner one-up-manship: V-hold and WWIIs passing a plus one till the 5 min expired (I believe some were up to high teens).

Triple Round 2: Timer – murder bunny to midfield then bernie back, American Hammers, Imperial squat walkers.

5 mins of Standing up Cindy and burpees. (less were counted here).

YHC may be wrong but the succession ended with ditching Cindy in the woods near the parking lot protected by briars. Rosie said YHC was a little drunk at this point, (Bernied some S turns on the Triple check.)

With time on the clock for 2 min. Planked it up with some diagonal highs, and some lows. Wilson, Fudd. 3,2,1, Done.

This was the first time using a clock but even though Last Call said, “leave it at work.” It may be back.

Numbers, Names, Announcements minimal.

YHC Mentioned struggles with M and figuring out our rhythm. Don’t want to empty the nest and forget the one who filled it. Thankful for brotherhood and focusing outside for 9 – 5 min intervals.

(YHC hopes your backs were spared)

A swarthy band of gloom brothers gathered at NoToll to celebrate the DTH 4 year anniversary. There were promises of something new, and the eager PAX went to work:

The THANG:

WARMERAMA:

• Circle up on the BBall Court
• Welcome & Disclaimer
• x9 DQ’s IC
• x27 SSH’s IC
• x20 Copperhead Squats IC
• x18 WWII’s IC
• 4×4’s Countdown Warmerama (4 down to 1, running across and back between sets) 
• Numbers derived from YHC’s first F3 post on 9/27/2018, making today 4 years!

MOSEY TO PAY THE BRIDGE TOLL:

• Complete dips & derkins to honor YHC’s 621 posts & 219 Q’s

COP #1:

• Discover YHC’s Old Town Canoe awaiting the PAX at the gate
• BOAT INTERVALS:  2 PAX Board the Canoe, rest of PAX carry the Canoe to next Interval, complete called exercise, repeato with x2 new PAX riding each time
• Exercises completed in sets of 9, 27, 20, 18 (honoring YHC’s anniversary date)

COP #2:

• Assemble with Canoe on end of Field #1
• QUARTER POUNDER WITH CHEESE:
• PAX pull/push Canoe carrying x4 PAX to 25yard line, complete x25 WWII’s
• Bernie back with empty canoe
• x4 new PAX into canoe pulled/pushed to 50yard line, complete x50 Squats
• Bernie back with empty canoe
• x4 new PAX into canoe pulled/pushed to 75yard line, complete x75 Flutters (2-ct)
• Bernie back with empty canoe
• x4 new PAX into canoe pulled/pushed 100yard line, complete x100 LBC’s

Mosey BTTF carrying canoe overhead, and pause to take a group photo:

COT:

• Counterama # 14
• Namerama
• Announcerama (see Below)
• YHC took the PAX out in Prayer

NMS:  Today’s team work with the boat was an awesome example of what we can accomplish when we rely on one another. There is more to F3 than merkins and mumblechatter, and YHC is deeply grateful to you brothers who have reciprocated encouragement and accountability. As YHC mentioned in closing, God doesn’t promise or call us to happiness or ease, but rather to holiness and tribulation. We aren’t made to do it alone, and YHC has found a brotherhood in you guys that’ll overcome every obstacle in a way that glorifies God. Here’s to 4 years and 44 more! (And happy co-anniversary to Don Draper!) SYITG, DTH

Fitness is best Accelerated by running with faster men. There is no best or only way to Accelerate 3S2T – Speed, Strength, Stamina, Toughness (physical) and Toughness (mental). What works best for the individual man will be dependent on the man himself and the circumstances of the time, place and age that are beyond his control. But what is true for all men seeking to Accelerate, is that it works much better as a GROUP than alone. Together, we pool our collective knowledge for the benefit of each individual and spur one another on to places we would never reach alone. This is the power of the Shield Lock, which is the horizontal relationship between men. Together, we sharpen each other–as iron sharpens iron. (QSource 1.2)

The Shield Lock has a Purpose beyond mere companionship. It is the means by which we fight the Flux, which is the emotional reaction to the peaks and valleys that appear throughout a man’s life. When things go well for the Amateur he is Happy and thinks the good times will roll on forever. When things go badly, he is un-Happy and thinks the world is out to get him. Happiness, the transitory positive feeling governed by mere external circumstance, is the province of the Amateur who is un-Prepared for the Flux. The Pro, through Preparedness, gets ready for the Flux because it is expected, and he also stays ready for its unexpected aspect: timing–he never knows precisely when to expect the next peak or valley. By locking shields with other men, the HIM hedges his brother’s peak against his own valley, and vice-versa. He knows that his valleys will tempt him to the Flux, and that he will need the strength of his brother’s peak to maintain Acceleration. Likewise, he knows that it will be his peak that provides his brother the bulwark he will need when a valley draws him toward the Flux. This, not companionship, is the ultimate Purpose of the Shield Lock and its primary distinction from a Club. (QSource 1.7)

Announcements:

• 10/29 Beer Mile – https://backblasts.f3rva.org/2022/09/26/11th-annual-shawn-g-hogan-memorial-beer-mile/

Prayer Requests:

• Florence’s InLaws ongoing illness
• Bullseye’s niece Chloe admitted for mental health illness
• Hurricane victims in Caribbean 
• DTH’s sister PET scan Thursday

13 men met the day to post on the lush fields of NoToll. Today marked 8 years to the day that F3RVA planted its first shovel flag. With the 2014 jukebox in tow , this is how it went down:

Leave no man behind, and leave no man where you found him – indigenous people run with 2 burpees to pavilion 

Warmerama 

Merkin jacks 1-4, 2-8, 3-12, 4-16, 5-20, back down

wokrouts are held rain or shine outdoors. plenty of work in the wet fields.

Dora 

100 pole smokers 

200 dips

300 squatS

Run to side line , Bernie back

X marks the spot 

20 merkins in middle

20 SSH

20 monkey jumpers

20 LBCs

20 jump squats 

Each work out peer led in a rotating fashion we are not personal trainers. 5 MOM. numbers names, Snuff took us out. come out Saturday at 730 at Gridiron for 8 yr celebration with sit and sip later that day!

NMM

YHC is proud to call the PAX of F3RVA brothers. it has changed YHCs life for the better! love the mumble chatter that the tunes bring

12 Huguenots posted for a Florence 4 Year Anniversary Q. Cindy joined us for the celebration :

Warmarama on basketball court : 20 SSH IC, 10 Don Q’s IC, 10 Cherry Pickers IC, 10 Ukrainian Soldiers IC, 10 Imperial Walkers IC, 10 Merkins IC

THE THANG :

Get 4 Cinderblocks and bring them back to basketball court. Partner up for copious amounts of Triple Checks

Triple Check 1 : Timer runs to bathroom and back, Partner 2 does Overhead Press, Partner 3 does WWII’s

Triple Check 2 : Timer runs to bathroom and back, Partners 2 does Curls, Partners 3 does LBC’s

Triple Check 3 : Timer runs to bathroom and back, Partner 2 does Overhead Tricep Extensions, Partner 3 does Flutter Kicks

Triple Check 4 : Timer runs to bathroom and back, Partner 2 does Kettle Bell Swings, Partner 3 does American Hammers

Put Cindy’s back

Nancy had to head out at this point but the rest of the PAX moseyed to parking lot next to soccer fields for 4 corners with running in between corners : 25 merkins at Corner 1, 25 Freddie Mercuries DOUBLE COUNT at Corner 2, 25 Squats at Corner 3, 25 Merkins at Corner 4

Mosey BTTF

DONE

Numbers, Names, YHC took us out after COT

Prayers for Gumbo’s M’s uncle who has a brain tumor

Announcements : Sat 9/24 Convergence and Retreat; Sat 10/29 Shawn Hogan Memorial Beer Mile; Keep an eye out from Gumbo and company on a January “Icy Triangle” 9 mile run starting at Dog Pile

NMMS : Thankful for 4 years of F3. It’s gotten better every year in my opinion, mainly because I’m putting more into it over time. You get out of it what you put in. Great to see Fiona and McRib consistently posting. Fiona could pass for a Hardywood doppelganger in the Gloom.

Proverbs 11:24-25 NIV :

24One person gives freely, yet gains even more;

another withholds unduly, but comes to poverty.

25A generous person will prosper;

whoever refreshes others will be refreshed.

6 Mermen swam around the swamp at NoToll this morning. Here’s what our aquatic creature friends observed :

Warmarama on basketball court : 20 SSH IC, 10 Don Q’s IC, 10 Cherry Pickers IC, 10 Marching Soldiers IC, 10 Imperial Walkers IC, 10 Merkins IC

Mosey to cinder blocks and bring back 2 cindy’s to basketball court

Triple Check : Timer runs loop to tennis courts, up and around to bridge and back to basketball court; Partner 2 does Cindy curls; Partner 3 does WWIIs

Put Cindys Back

1 round of this week’s IPC challenge : On basketball court, bear crawl forward to Corner 1 then do 25 Squats; Bear crawl left to Corner 2 then do 25 Merkins; Crawl bear to Corner 3 then do 25 Big Boi Situps; Bear crawl right to Corner 4 then do 25 Burpees (We used half the basketball court as our square with the corners being each station)

Mosey to parking lot next to Soccer Fields for 4 Corners with running in between corners. Exercises were 25 Ball Dippers DOUBLE COUNT, 25 Flutters DOUBLE COUNT, 25 Merkins, 25 Squat Jumps

Start heading BTTF but stop before the gates for lunge walks (covered about 40 yards)

Mosey to bridge for 40 dips then 25 incline merkins

Mosey to basketball court for 1MOM : LBC’s

DONE

Numbers, Names, YHC took us out after COT

Announcements : Sat 9/17 a PAX from F3 Wilson NC needs help moving some heavy items at his parents’ house in Quinton VA on east side. Should take 1 or 2 hours. Lab Rat posted on Slack saying he’s willing to help. Please let Gomer Pyle know if you can help.

Sat 9/24 : F3RVA 8 Year Convergence at Grid Iron 7:30 am then F3RVA Retreat later in the day in Amelia (contact Gomer for address)

NMMS : Thanks for pushing me this morning. It was one of those wet days you don’t want to get out of bed but I’m better for going. Appreciate y’all being there.

Proverbs 27:17 NIV :

“As iron sharpens iron,

so one person sharpens another.”

Fourteen willful recliners laid prostrate to dry the glistening dew-dropped fields of No Toll this morning. They started with something like, Ukranian Soldiers, Merkins, Parker Peters (Slow opposing mountain climbers), Imperial Squat Walkers, WWIIs, DQs, then moseyed to the aforementioned fields. The paper perfect absolution began from the pavilion then went 25 Alabama Prom Date (Modify as Neded) then back to the shelter for penance continuing on in the common fashion with, 25 APD, 50 opposing appendage superman’s, 75 American Hammers, 50+50 Obliques BCs right then left. The Supermen spent too much time in mumble chatter so YHC audibled for single count. Those small muscle exercises take a lot of concentration to do them right and like other things shouldn’t be rushed. Thoroughly exonerated Pax then bear crawled Indigenous People style part way back for a toll to ward of trolls and a little 45 seconds of timex with Merkins and Imperial Squat walkers. Just like indulgences this looked good on paper. We were all forgiven to not do such a prostrate prostitute again.

14 SOJ redwoods grew a little taller and a little stronger in a hurricane of pain at NoToll this morning. The PAX enjoyed a gentle warm-up opener of ChumbaBurpee (Burpees completed for each “I get knocked down”) with SSH in between, then completed three delightful rounds of the F3 Beatdown Deck (x5 cards each round with a mosey around the field between), then returned to the Basketball court for a relaxing ChumbaMary finale (dealers choice for baseline reps and knockdown reps). It was in fact quite challenging and invigorating. Mumble chatter was light. Classic rock played for the F3 Deck rounds was solid. Always a pleasure gentlemen. YHC, DTH

Therefore, since Christ suffered in his body, arm yourselves also with the same attitude, because he who has suffered in his body is done with sin. As a result, he does not live the rest of his earthly life for evil human desires, but rather for the will of God. (1 Peter 4:1-2)

11 challenge warriors answered the call to pay tribute to Old Glory and test themselves with a challenge checkup. Doozy and Rosie tore it up and everyone gave it their all. 1 mile; 20 minutes of OG 4 corners and 1 mile with modified native american runs, then BTTF and numbers, names and announcements. Great job gents.

Record your efforts here: https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/edit#gid=1717732871

Announcements:

• Labor Day Convergence at DogPile 0700 hours – Florence will lead off but be ready for a Hot Potato
• F3 Retreat – 9/24. Sign up for cornhole or just come hang out

Prayers for all those dealing with injuries or illness. Get better quickly.

That’s it folks – No More Gumbo For You!