Tag: NoToll

A cold morning to give thanks to the gloom with some throwback tunes.

45 minute playlist:

SSHs, DQs, Mirkins, LBCs, stretching, etc etc.

4 corners lady of the night with mirkins, American Hammers, jump squats and LBCs.

Triple set of wall sits, balls to the wall and donkey kicks, Pigskin-style.

Indigenous bear crawl around the court.

11s with mirkins and WW2s.

Basketball court suicides with 5 mirkins. Then another with 10 mirkins.

Circle up for some Mary, 25 mirkins, then 25 more, and then because we were just going for it, 25 more after that.

Thanks for entertaining my playlist – music makes it easy to push harder.

Peace.

7 Holiday travelers decided to get out and hit the road just to get prepared for the next couple months and all the windshield time they may have.

Mosey to the parking lot for COP

DQ’s, Dead Man Hangs, Helicopters, Hillbillies

Lets mosey (with headlamps) out the back of the fields to the VA Credit Union parking lot for 20 WWII’s.

Mosey to the VA Health for Woman’s parking lot 20 WWII’s and 30 2 count Mountain Climbers.

Mosey to the back entrance to Cosco 20 WWII’s, 30 Mountain Climbers and 40 Jump squats

Mosey to the storage company on the corner of Mall and Robious 40 Jump Squats, 30 Mountain Climbers and 20 WWII’s

Mosey onto the sidewalk on Robious 30 Mountain Climbers and 20 WWII’s

Mosey to the entrance of No Toll for 20 WWII’s

BTTF – Repeto all 3 sets of exercises 20 WWII’s, 30 Mountain Climbers and 40 Jump Squats

2 sets of Ring of fire first set is abs second set is legs

Numbers / Names YHC took us out with and example from a Podcast I listened to the other day about putting down the weight that you are carrying.

NMS:

YHC is old and does not have the best memory. The hardest thing for YHC to do is remember names and Scripture. As an attempt to put Scripture with the example this morning (without actually looking up the Scripture) YHC wanted to recall the Verse where Jesus talks about his burden being light which is Matthew 11. YHC’s brain kept saying Proverbs 119, which Jesus couldn’t have said because Proverbs came from the Old Testament. YHC did memorize Proverbs 119 at one time but its about keeping your way pure. In the end YHC’s point being that you have a lot of brothers out there in the Gloom that have been or are going through what your going through, don’t carry that burden all by yourself.

An 8-PAX of SOJ HIM’s prepared their hearts and minds for midterm elections in the best way possible, doing things the hard way, together. Here’s what went on the Gloom Ballot:

The THANG:

WARMERAMA:

• Collect bricks at YHC’s truck
• Mosey onto the BBall court and circle up
• Welcome & Disclaimer
• THUNDERSTRUCK – Musical warm-up entailing the PAX perform repeated squats with bricks held overhead, then pumps bricks out to sides with each “Thunder” or “Thunderstruck” lyric 
• Other Variable IC Reps to get the muscles warm top to bottom

COP #1:

• Mosey out to Field #1
• QUARTER-POUNDER WITH CHEESE
• Brinks in hand, the PAX gave a shout out to Bernie to reach each quarter of the field, stopping for reps, sprinting back to start between
• x25 Brick Merkins
• x50 Squats, bricks held overhead 
• x75 Freddie Mercury’s, bricks overhead
• x100 SSH (bricks optional)

COP #2:

• Brief Plankorama with Bricks in Hand
• Low Plank held on bricks during MidTerms Trivia – PAX knowledge effectively demonstrated to the tune of prolonged low plank

COP #3:

• Mosey back to the BathHouse for a TRIPLE CHECK
• Partner 1 – Brick Hoedowns
• Partner 2 – Core Brick Exercise (Dealers Choice)
• Partner 3 – Runs down to the playground and back carrying their bricks

COP #4:

• Drop off the bricks en route back to the Basketball Court
• ELEVENS (to honor 11 Virginia Representatives being voted on today)
• 10–>1 Ball Dippers (2-ct)
• 1–>10 Merkins

Circle up for COT:

• Counterama # 8
• Namerama
• Announcerama (see Below)
• YHC took the PAX out in Prayer

NMS:  YHC didn’t feel particularly froggy this morning, but nothing like being the Q for an awesome band of brothers to kickstart the morning. The usual groaning was endured with bricks appearing, and more so with the musical beatdown to start the workout, but everyone did their best all the same! The appearance of the Blood Moon was spectacular, and the Elections Trivia was enthusiastically voted “Best Homeschool Curricula.”  Appreciate ya’ll humoring and pushing me this morning. Love, DTH

Announcements:

• Merkin Challenge ongoing
• HDHH on 11/22 (2 weeks from today) at Hardywood West Creek
• Forrest Hill Loops on 11/25 (see Slack)

Prayer Requests:

• Last Call knows a young guy our age going on Hospice for Prostate Cancer – prayers for Buddy and his family, and for all of us to keep our eyes & hearts open to find JOY each day regardless of the trials of life

8 strong this morning at NoToll, 1 LIFO and 1 rucker. 7 total for this quarter’s installment of Old Glory.

Strong effort as always by Rosie – darn near completed 4 full laps. Also strong performances by Snuff and Heist. Heist and Belichick were OG virgins, so welcome to the party.

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

Come out and get some OG in February at NoToll

Ended with COT, numbers, names and prayers

Announcements:

• Prayers for Bullseye’s mom as she recovers from a femur break (and surgery?)
• Prayers for Snuff’s brother-in-law as he deals with some life obstacles.
• Prayers for Doozy as he hoped to get a no-surgery report from Ortho today – fingers crossed
• Grow your staches this month gents and spread the word for The Bridges.
• Magnum PI day at Dogpile 12/3 – staches and Hawaiian shirts mandatory

Great morning gents.

No More Gumbo For You

11 Beastmasters made their way to the lush battle fields of No Toll this morning to see what Doozy had cooked up

Mosey to the Basketball court for COP while McRib wheels in hot

DQ’s, Helicopters, Imperial Walkers, Ukrainian Soldiers, LBC’s, Booty Scooters

Mosey to the pavilion

Freaky Beast

The right side field is for Abs, the left side field is for legs the pavilion is for 10 dips every time your under it. Each round we stop at the center of the right side field for 6 of an exercise then to the end for 6 then back to the center for 6 pass through the pavilion doing 10 dips to the center of the other field for 6 to the end for 6 back to center for 6 back into the pavilion for 10 dips (x6)

Mosey to the parking lot for a quick and dirty four corners, 10 of each exercise (WWII, American Hammers, Scrunchy Frogs, LBC’s)

BTTF

Your choice 10 Burpees or 10 Big Boy WWII’s

Ab ring of fire PAX holds Lazy boy position while each HIM does 10 of their favorite ab exercise

Snuff decided enough was enough and started the count before YHC had a chance to get everyone their moneys worth

Numbers / Names Florence took us out

NMS:

McRib decided to try to offer up one of his ribs by slip sliding in the mud as he was running around YHCs feet at the pavilion. Apparently, the sound was much worse than the fall. It sounded like we where going to have to partner carry him to the Emergency Room at Johnston Willis which luckily was closer than the cars. In the end he said he actually fell mostly in the mud and only partly on the concrete and all of his ribs are still intact.

Twelve HIM joined YHC this morning for a beatdown that went something like this….

Mosey to basketball court for COP: SSHs, Cherry Pickers, Ukrainian Soldiers, Imperial Walkers, LBCs, Merkins, Hello Dollies, Tricep Extensions (this one was a crowd pleaser)

Sharks and Minnows: Minnows line up along the fence and attempts to cross the court without being tagged by a shark (just YHC to start). If you get tagged, perform 10 merkins and become a shark on the next go around. Each round consisted of a different animal walk….Crab Walk, Bear Crawl, and Duck Walk. It goes without saying that Snuff has got some mad animal skills.

Mosey to back parking lot for Triple Check: Pole smokers, American Hammers, and a run around the parking lot.

Bearpees: We did two rounds of this. Cross the parking lot with 4 count bear crawl and 1 burpee. Cross it again with 8 count bear crawl and 2 burpees.

BTTF for 4 MOM: Flutter kicks, FMs, Rosalitas, APDs.

Numbers, Names, Announcements, Prayer Requests, Florence took us out.

Announcement: Happy Hour Thursday at the Veil Forest Hill, 6-8, family friendly.

Prayers for Doozy’s shoulder recovery. There was another prayer request and it has slipped YHCs mind…please put it in the chat.

NMS: After a week long hiatus due to travel and exciting work conferences, YHC was ready to be back out in the gloom. In fact, YHC put his name on the Q sheet weeks ago because he knew he’d need the push to get back at it after being gone. Strong work by everyone this morning. As noted above, Snuff does animal moves like a ninja. Honorable mention should go to DTH and Florence, who also did well in evading being tagged. Bearpees is one of YHCs favorites….am I alone in this?

As always, thanks for humoring me and letting me lead. Have a great Tuesday! Peace!

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