Tag: NoToll

YHC was sleepless for No Toll this week as coming off a anniversary trip to Manhattan and Monday off it was time to get back in the groove. So here is what went down for 16 F3 brothers.

COP

After planting the flag (many attempts with no soft soil around) and gathering the gear we mosey to the parking lot by the giant Cell Tower. We perform 20 SSH, 10 DQ, 10 Imperial Walkers, 10 Helicopters, 20 4 ct American Hammers. And we recover to mosey to the grassy soccer field.

THANG

YHC had sorted out the Deck into the four suits and had 4 members of the PAX pick 2 cards from each group to set up for an 8 circuit 8 reps of 20 seconds of exercise, 10 seconds of rest for a total of 4 minutes for each exercise. YHC wanted to be sure we had a full body workout as the suits represented the following: Clubs – Core, Diamonds – Upper Body, Spades – Legs and Hearts – Cardio. So my brothers did an Audible on these cards and we still got a great workout and below were list of exercises:

1- Merkin (we performed 10 merkins then held plank for remaining time for 20 second rep)

2- High knee

3- LBC’s

4 – Squats

5 – Carolina Dry docks (we performed 10 reps then held plank for remaining time in 20 second rep)

6 – Mountain Climbers

7 – Backward Lunge was the Card…Posh called an audible on this one.

8 – Diamond Merkins (we performed 10 reps then held plank for remaining time in 20 second rep)

We Mosey back to flag as we are almost at the 45 min mark.

COP

Namerama, Numberama and Olivander took us out in prayer…Well done men and it was an honor to lead today.

Moleskin

The F3 workout deck has some great exercises baked in with many possibilities and is great with a Tabata style workout. YHC likes this one as we can concentrate on a full body workout and stay in one place as a group. It was fun to hear the mumble chatter and folks catching up. Apologies for the sound on the Tabata counter, will work to ensure it is louder so all can hear.

Announcements – Convergence is at Tredegar Ironworks at 7am on Monday 31, 2021 (Memorial Day) this is an hour long workout and the only AO in Richmond for this day.

Prayers for Florence as his wife is expecting in the next week and he is travelling to Florida, but has contingencies in place to return home if required.

HAve a great day Gents …. CB

The Goodyear Blimp paid a visit to NoToll this morning and touched down in many spots to meet the PAX. 

Warmarama :

10 four count Don Quixote’s

10 four count SSH

10 four count Russian Soldiers

10 four count Cherry Pickers

The Thang :

Beginning on basketball courts, begin BLIMPS (5 burpees, 10 lunges on each leg, 15 Imperial Walkers on each side, 20 merkins, 25 plank jacks, 30 squats)

Run to Tennis Courts to perform BLIMPS

Run to Parking Lot near soccer fields to perform BLIMPS

Run to far corner of Huguenot Park at the last soccer field to perform BLIMPS

Run back to parking lot and perform BLIMPS

Line up on poles in parking lot for Abs Session. Each PAX chooses an ab exercise. We did the following exercises (some were 20 reps, some were 25 reps, mix of IC and straight count): 

1. Pole smoker leg raises
2. Spell “Tom Brady Eats It”
3. Flutters
4. Side to side leg swings (Sorry DTH, I forgot the specific exercise name)
5. Crunchy frogs
6. LBC’s
7. Alabama prom dates with one leg raised (switch sides after a full set)
8. WWII’s
9. Flutters again
10. Heels to Heaven
11. Spider Man Hold
12. Alternating Toe Taps in Crab Position
13. Can’t remember the 13th exercise

Mosey to soccer field for 100 yard sprints x 3 (YHC almost crapped his pants on last 2 sprints)

Mosey back to Ole Glory

DONE

Numberama

Name-arama

COT :

Shirt order is complete. Thanks DTH for organizing that. He will be bringing the shirts to the different AO’s to hand out once they’re delivered here. 

Continued prayers for Fresh Prince’s M and YHC’s M who are pregnant

Prayers for YHC’s friend from church Arlan who has been in ICU for COVID for about 3 weeks straight. YHC’s church family has been bringing meals to his M and 2.0’s but please pray for miraculous healing for Arlan and peace for the family.  YHC almost forgot to pack up Ole Glory. Shout out to Donor Kebab and Bone Thugs for reminding me.

The lush fields of NoToll rolled out before 15 gloom studs who all agreed their lives were sadly short on burpees. No problem – the good Doctor had a prescription for what ailed them:

The THANG:

COP #1:

• Mosey to the Field and circle up
• Welcome & F3 Disclaimer
• Usual DTH Warmerama broken up every 2-3 sets with a movement exercise across the field, x3 burpees, and return to circle up for more

COP #2:

• Mosey over to the Pavilion
• BURPEE PYRAMID:
• Burpees with ascending Merkins 1-10
• Run a lap around the Pavilion after #5 and #10
• Burpees with descending Groiners 10-1
• Run a lap after #5 and #1

COP #3:

• Return to the Field
• ULTIMATE BURPEE:
• PAX divided into two teams 
• Turnovers: x3 Burpees for the those responsible for a bad throw and/or missed catch 
• Touchdowns: x5 Burpees for everyone
• The All-Blacks won 6-4 against the others colors, so x100 burpees minimum, plus extra burpees for all the turnovers (some of us were so blessed more than others…)

Mosey BTTF for COT:

• Counterama # 15
• Namerama
• Announcerama (see Comments)
• YHC took the PAX out in Prayer

NMS: What a GREAT PAX we have in SOJ!!! Loved leading you boys through what we might consider the only way to possibly “enjoy” doing around 150-200 burpees in a 45 minute timeframe. YHC enjoys having Buzzkill back out with the PAX – that man has some SPEED on the field! And yes, he made YHC look sloppy at least once. Kudos of course to my All-Black teammates, especially the pro frisbee handling by OC, Last Call and DK. Honestly amazing effort by every single man out there on both teams. YHC’s honestly more beat after that little number than many other tough Q’s. And to top it all off, the announcement grand finale, Fresh Prince is our newest to-be BABY DADDY!!!! There’s gonna be a lot of proud uncles (and defenders of honor) for your little girl brother. SYITG gents, DTH

A smooth bakers dozen, and 1 furry companion, arrived to the lush fields of No Toll this morning to the sunny and 70 temps to see what YHC had in store. Oyster was quite anxious to get the party started early so off we went. This is what was rumored to have occurred according to the hiker darting in and out of the woods.

Mosey to the 1st soccer field for Disclaimer and Warmarama. Exercises included SSH, Russian Soilers, Imperial Walkers, Cherry Pickers, Plank Jack Mercans, Dead Man Hang. Everyone warm, we mosey.

COP 1: Wander to the end of the field and partner up for a MegaDora. 100 mercans, 200 American Hammers (double count), 300 SSH, 400 Monkey Humpers. Timer runs full length of field and back. Flutters for the 6

COP 2: Wander to the pavilion where YHC did a terrible job of explaining the assembly line. Split the PAX into 2 teams. PAX selected 5 exercises to be completed while one person ran the soccer field as the timer. Upon return of the runner, each person moves down one space to perform the next exercise in the rotation. Exercises included SSH, Mercans, Squats, Plank Jacks, Scrunchy Frogs. Completed 2 rounds. Finished with 10 Burpees OYO since Prince selected that exercise but we did not have the ponies.

BTTF for Circle of Fire – WW2 style. 10 WW2’s by 2 PAX. Those waiting, held 6″ until thier turn. Names, Numbers, Announcement, Prayers, YHC took us out.

Announcements/Prayers:

– Prayers to Florence and his family while his mother battles ongoing medical issues.

-DTH’s 2.0 is pushing for Puppy Pile to return. Possibly on Sundays at 7 possibly at No Toll. If interested contact DTH with dates and if 2.0’s are interested.

– T-claps to Boberry for organizing a successful blood drive over the weekend and to all those that participated. Great work men.

NMS: Assembly line seemed simple to explain in my mind, but you guys crushed it regardless. Nice mumble chatter throughout, which was the intention. Some concerns over the field size discrepancy but this seemed to the be the equalizer as both sides finished even. Great work today men. Always a pleasure working with you all. Anything to avoid the ascending bear crawl mercans that Snuff started last week. SYITG.

Moon-lit and bound for the stars, 12 souls strapped themselves to the NoToll rocket and prepared for launch in the spring gloom.

T-minus 40 side straddle hops, 10 Don Quixotes, dead man hangs, imperial squat walkers, etc.

Launch – parking lot 4 corners with 20 WW2s, 40 Rosalitas, 60 LBCs and 80 APDs.

Low earth orbit around the field to the pavilion for a triple check: run + 3 burpees, jump squats and merkins.

Orbiting to the middle of the field to admire the massive full moon and ponder our place in the universe. Breathe in, breathe out.

Slingshot orbit around the field to the bleachers for another triple check: run + 5 burpees, box jumps and heels to heaven. Pausing yet again to consider the paradox of how the breath is voluntary, yet involuntary.

Bound for Mars, finishing strong with 2 burnouts: parking space lunges with increasing 2-count ball dippers all the way to 10. Then, parking space bear crawl with increasing hand-release merkins all the way to 10.

Settling down to the surface of Mars with a mosey back to the flag. Prayers for Boberry’s father, prayers for Snuff’s stepfather-in-law.

Our journey at an end – Elon would be proud.

Eleven NoToll regulars shook off the putrid sloth of their beloved fartsacks and posted for an epic DTH sweat party. Here’s how Mousetrap nearly bathed the Q in merlot:

The THANG:

COP #1:

• Mosey to the Lush Field & circle up
• Welcome & F3 Disclaimer
• Nancy Kerrigans x10 ea side IC
• DQ’s x10 IC
• Run a Lap around the Field
• Copperhead Squats x15 IC
• Russian Soldiers x10 IC
• Arm Circles Variety x20 IC
• Bear Crawl across Field, run back
• The Opus x10 IC
• Angle Grinders x10 IC
• Run a Lap around the Field
• Kimchi Twists x10 IC
• DTH x10 IC
• Wilson’s Wife

COP #2:

• Mosey over to the parking lot
• Triple Check:
• P1 – Pole Smokers
• P2 – Carousel Planks
• P3 – Run a lap around the Lot

COP #3:

• Mosey back to Tennis Courts
• Partner up for x3 rounds of:
• PLT’s x20 each
• BC across Court
• Squerkins x10 each (P1 Derkins with legs held by P2 who Squats IC)
• CB back & repeato x3 rounds

Mosey BTTF:

• Variable Mary Grand Finale

COT:

• Counterama # 11
• Namerama
• Announcerama (see Comments)
• YHC took the PAX out in Prayer

NMS: There was an admirable spirit among the PAX today, all game for whatever challenge came their way, all pushing against complacency to thrash their bodies into poolside readiness, and also some healthy competition among the teams. YHC had the pleasure of partnering up with Mousetrap today, who turned a little green during the final stretches of the Tennis Court beatdown, but held down the merlot all the same – way to push to the finish! Love starting the day with you guys. SYITG! ~DTH

7 regulars a 2.0 and a dog worked their way out of the fart sack to participate in the Tuesday addition of Doozy’s favorite workouts. The PAX was in for a treat with an Ol Glory on the books.

COP – DQ’s, Helicopters, Cherry Pickers, Twisted Dead Man Hangs (one leg in front of the other)

Grab the flag and roll – 2 laps around the soccer fields

20 minutes of four corners around the soccer fields – 20 Merkins, 20 Squat Jumps, 10 Burpees, 20 WWIIs

Grab the flag and roll – 2 laps around the soccer fields

BTTF with about a minute left – 10 Burpees OYO

Numbers, Names DTH took us out

NMS:

As YHC passed 50 years of age this last week it seemed like a good idea to take 4 days worth of the Q sheet to do some of the workouts that I enjoy and feel really push me to get better.

Thank you Flying Squirrel for bringing some youthful light to this AO, SYITG

PAX showed up in the gloom to study the indigenous Zoology of the fields of No Toll

Warmarama :

10 four count Don Quixote’s

10 for count SSH

10 four count Russian Soldiers

10 four count Cherry Pickers

10 four count merkins

The Thang :

Mosey to soccer field for copious amounts of animal movements –

1st movement : bear crawl full length of field 

2nd movement : front facing crab walk full length of field

3rd movement : bunny hop full length of field

4th movement : backwards facing crab walk full length of field

5th movement : backwards bear crawl to midfield

6th movement : AYG sprint full length of field

COP abs session. Each PAX chooses an ab exercise and leads the group in four count cadence of 30 reps :

YHC- flutters

DTH- Rosalita dips

Last Call – Mississippi Prom Dates

Fresh Prince – Mountain Climbers

Beavis – LBC’s

Hermie – WWII’s

Doozy – American Hammers

Wilson – 15 pickle pounders then 15 Superman swimmers

DK – spell A to Z then add an extra A, B, C, D to bring it to 30

DONE

Numberama

Name-arama

COT :

Prayers for Fresh Prince’s 2 year old niece Lyla who has COVID

Freed to Bleed blood drive on May 1. See slack for info and contact Boberry if you need more info 

https://www.msn.com/en-us/news/us/for-biden-a-new-virus-dilemma-how-to-handle-a-looming-glut-of-vaccine/ar-BB1eZmWH?ocid=ientp

Thankful to live in America :

I’m very thankful to live in the USA. I know, like any country in the world, we have our problems and still have a long way to go in improving our problems. But think about this, of the COVID vaccine doses given globally, about three-quarters have gone to only 10 countries. At least 30 countries have not yet injected a single person. Imagine if you were a person with pre-existing conditions or an elderly person living in a country that has extreme poverty and hasn’t had any access to COVID vaccines. I’m praying we can distribute our excess COVID vaccine doses to countries that really need it. There’s so many variables and hoops to jump through with that but hopefully we can figure out how to do it. Let’s be thankful for what we have in this country while always seeking to get better. There’s many, many reasons why people from countries all over the world want to immigrate to the USA. We’re blessed enough to already live here. Love y’all and God bless!

The SOJ PAX Pack celebrated the 30th with the following ground and pound. No man was left behind, and no man was left where we found him. 

The THANG:

COP #1:

• Mosey to the Lot and Circle Up
• Welcome & F3 Disclaimer
• x30 SSH IC
• x30 Squat Walkers
• x30 Arm Circles (Variety)
• x30 Leg Up Merkins (split ea side)
• x30 Dying Quixotes
• x30 Oblique LBC’s (split ea side)

COP #2:

• GRABASS:  Q calls out a Man, first PAX to catch him calls the next exercise
• x30 Reps of each exercise completed
• Circuited the Fields to the Pavilion

COP #3:

• Line Up at the Pavilion
• Count down even numbers from x30 Reps, crossing the field between each set
• Rotate through sets: x30 SSH, x28 Merkins, x26 Squats, x24 LBC’s, x22 SSH, x20 Merkins, etc etc
• Await the SIX with x30 Am Ham’s IC

COP #4:

• GRABASS:  Q calls out a Man, first PAX to catch him calls the next exercise
• x30 Reps of each exercise completed
• x5 Burpee penalty for failing to catch Fresh Prince on our final sprint to the Bball Court

COP #5:

• Line up on the BBall Court
• x30 Burpees – completed as sets of x5 on either end of the court
• PAX given variable methods for crossing court six times

Circle up for COT:

• Counterama #11 + #2 pups
• Namerama
• Announcerama (see Comments)
• YHC took the PAX out in Prayer

NMS:

• Slightly cooler temps welcomed a quiet PAX this morning, but boisterous pups lightened the mood. The PAX were given a heads up after the Disclaimer that we’d be doing 30 of everything, but even YHC wasn’t prepared for that many leg-up Merkins in cadence – holy burnout batman! The Grabass sprints are a fun way to move around the AO, and YHC continues to be impressed with how many of the SOJ men can really turn on the after burners when being chased. Of course Fresh Prince and Snuff and Doozy were our main greyhounds bringing down the quarry. Respect to all! Thanks for permitting me the opportunity to lead. See ya’ll at the Forge Thursday for our 2 year anniversary. Lots of fun in store! ?

12 Redwoods and 2 four legged furry fellas fought of the fartsack for another repeato workout at the hands of Coach Wojo. Borrowed this one from the folks at the Megaship in South Charlotte. Hope y’all enjoyed the ride.

COP

Mosey to the parking lot for an on the line dynamic workout

walking russian soldiers, walking Lt. Dans, walking/shuffling hillbillies, walking DQs, and polar bears

mosey to the center of the best fields of SOJ

The Thang

Exercise I: Mega Starfish

4 corners with a variation, meet back in the middle after each corner/exercise for 5 burpees in the center of the soccer fields

25 reps of each WWIIs, monkey humpers, plank jacks, jump squats; 25 bench kicks on the bleachers

2 rounds. ABCs for the six.

Kudos fellas.

Exercise II: Triple Check

pace car: runs the perimeter of the parking lot;

other exercises – hand release merkins and peoples chair against the most comfortable fence in RVA

algore and modified broga-rama for the six

Back to the flag for 3 MOM and 10 OYO merkins

Numberama, Namerama, YHC took us out.

Happy Hour tomorrow evening rain or shine at Hardywood West Creek. Bring your Ms and 2.0s.

Blood Drive May 1st. See Boberry for details.

Please lift up those named and unnamed this morning. Continue to allow us to be leaders and stewards of your word during these trying times.

Thanks for letting me lead!