Tag: NoToll

Huguenot Park

  • Orthopedic Audible

    Fresh off Team USA’s crushing 4-1 loss to Belgium, nine PAX gathered expecting a spirited game of Ultimate Football. Unfortunately, before the first snap could be taken, YHC was met with an orthopedic mutiny. Four PAX, citing a dangerous combination of missing cleats, questionable knees, and a strong desire to avoid becoming NOS’s next orthopedic consult, declined to participate. With the rebellion complete and democracy having apparently prevailed, YHC called an audible and led the PAX to the center pavilion for a beatdown instead.

    COP 1 – Eye of the Storm

    Run to each corner and back to the pavilion, completing 5 burpees after each return.

    • Corner 1: 30 Double-Tap Shoulder Taps (2-count)
    • Corner 2: 40 Side Straddle Hops
    • Corner 3: 50 Jump Squats
    • Corner 4: 60 Monkey Humpers

    COP 2 – 11s

    Between the pavilion and the end of the field:

    • Pickle Pounders
    • WWII Sit-ups

    COP 3 – Triple Check

    Three-man teams:

    • One PAX ran to the baseball backstop and back.
    • One PAX performed Step-Ups.
    • One PAX performed Incline Merkins.

    A little friendly competition ensued, with the two losing teams earning 15 burpees.

    Paid the toll back with:20 Decline Merkins, 20 Dips

    Finished with a little Mary, holding plank while each PAX called and completed 10 reps of the exercise of his choice.

    Announcements

    • DTH’s Poker Night – Friday evening
    • Home Run Derby at No Toll (meet at the baseball fields at Robious—not Huguenot Park!)
    • Homegrown Half – August 1

    Prayer Requests

    Please keep Doozy and the family and friends of Bruce in your prayers following Bruce’s recent passing.

    F3 is more than workouts. We’re here to shoulder burdens in times of sorrow and celebrate life’s victories together. That’s what this brotherhood is all about.

  • We’re Working Out Too

    A cool bakers dozen of SOJ’s finest dad bods enjoyed the pristine pitch at the break of dawn for a legendary experience enjoyed by most. Here is how things went down.

    Mosey thru the trails onto the plush and manicured turf of the fields. Warm ups included DQ’s, Helis, Dead Man Hang, Merkins, Jazzercise, Ukranian Soldiers among other various activities, all in conversation as YHC is allergic to counting. All seemed warm.

    Mosey to the corner for a full field 6 stationed 4 corners. Lady of the Afternoon style. Detailed exercises were performed at each corner with stops also at midfield. Return to the starting point after each additional stop. Only repeat exercises on the way up, bypass them on the way down. Exercises included 10 HR merkins, 20 WWII’s, 30 jump squats/squats, 40 shoulder taps (single count), 50 pickle pounders, 60 monkey humpers.

    Mosey back onto the trails. Burpees at the blue arrows, LT. Dans at the yellows, Arm Circles on the reds. Mosey down to the trails to the monkey bars. Timer runs to the trail split, while partner performs and exercise of their choosing. 2 rounds were completed. BTTVF. Numbers, Names, Announcements, Prayers. YHC took us out.

    Announcements. 4th of July Convergence on Saturday. 7 am at Gridi Iron, possible fixings to follow. Ruck on Sunday at Ruckhenge 3 pm, bring plenty of water. Summer tour continues on.

    NMS: More running than a typical YHC Q. Not intended as the Field Corners took a bit longer than anticipated. Good travels back on the trails but the limited air movement was quickly realized why this is not utilized more often. Plenty of surrounding activity by various fitness enthusiasts but none could compete with the ample mumble chatter and tales of concert travels and horticulture. DK has all your flowering needs. Phenomenal coffee was procured by Snuff, Thank you. Thank you fellas for the opportunity to lead.

  • We Are Young

    15 of the most youthful, spry and innocent men came to exercise their vitality in the cool morning breeze.

    Mosey to the fields for a warmarama: SSHs, DQs, arm circles, mountain climbers, mirkins, heels to heaven, Rosalitas, Dolly’s, etc etc.

    Triple check timer runs the field, step up on the bleachers and WW2s.

    Mosey to the back corner lot for another triple check, timer runs to the dumpster and karate kicks it, pole smokers and Carolina dry docks.

    Parking space lunges ascending squats to 10. Ran it back with parking space bear crawl ascending mirkins.

    4 corner audible: 10 burpees, 20 v-ups, 30 jump squats, 30 Flutters.

    Mosey back for a half Dora, timer runs to the water tower, hand release mirkins and American Hammers.

    Back to the flag for a small burpee blitz until the end of the song. Thankfully it wasn’t one of those super long electronic ones and the workout was over.

    Shoutout to Doozy’s M for completing the Master Hiker achievement. Welcome back to Destiny’s Child who may or may not have been there to drop recycling but joined in for the fun – good to see you.

    Good numbers, great morning. COT. Release your worries to the wind.

  • 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