Tag: NoToll

Huguenot Park

  • SOJ Conquers IPC Wk1

    A pumped up gang of mighty men converged at NoToll this morning to take on Week 1 of the Iron Pax Challenge. Along with the famed clipboard, DTH upped the gadget game with a whiteboard detailing the routine and Bluetooth speaker sounding off the EMOM timer. Here’s how SOJ set the pace for F3RVA:

    The THANG:

    WarmUp:

    • Mosey to the lush field and circle up
    • Welcome & F3 Disclaimer
    • DQ’s x10 IC
    • YHC demonstrated and led a few reps of each exercise in the planned routine

    IronPax Challenge Week 1:

    • EMOM (every minute on the minute), complete x3 Burpees, and meanwhile complete the following:
    • x50 HRRM’s (both hands off ground at bottom then one hand off ground at top of each merkin – we did a shoulder tap)
    • x100 Leg Raises
    • x150 Jungle Boi Squats (deep squats with touching both hands to ground between feet, then raised overhead with jumping feet off ground)
    • x200 WWII’s
    • x250 Lunges (single count)
    • Scored for individual Elapsed Time

    Cool Down:

    • Variable Mary and stretches

    Mosey BTTF for COT:

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

    NMS:

    • Impressive performance again from the SOJ pax with times ranging 21:36 to 36min. Tclaps to Fresh Prince, Don Draper, and Rosie setting the pace at something akin to a blur. The burpees every minute were annoying, but ultimately became a respite from the relentless pain of the gazillion routine reps. Don’t know about the rest of you but YHC has been wobbling around on spaghetti legs this morning! Also Tclaps to a few guy who did not let their form waver despite the high rep count (among others, YHC noted Snuff and Florence really honoring the form) – you may have come up with slower times, but you guys are winners at an entirely higher level!!! The IPC is really a powerful exercise of the F3 You-versus-You model — it really doesn’t matter what your ultimate finish time is, if you pushed yourself hard to do your best, then you are reaping what you sow. YHC really appreciates how many of you guys are stepping up to do the IPC this year – CSAUP sucks, but sure as hell is a lot more fun with you guys alongside! All my respect, YHC, DTH

  • Seven of Diamonds and Four of Suck…

    Sixteen BAMFs buckled the chinstraps for No Toll this morning, and here’s how it went:

    Warmarama mosey to the parking lot for SSHs, IWs, Russian Soldiers, DQs, Flutter Sugar Kickstix, Freddie Mercuries, APDs. To the corner of the lot for:

    The THANG

    COP 1 – Seven of Diamonds

    • 4 x 7 burpees
    • 4 x 14 2ct flutter kicks
    • 4 x 21 merkins
    • 4 x 28 squats
    • 4 x 21 2ct American hammers
    • 4 x 14 Carolina Dry Docks
    • 4 x 7 Lt. Dans; bear crawl to the soccer field for:

    COP 2 – Football Conditioning (a/k/a the Cleveland Steamer)

    • 50 yard 75% sprint; run in place, drop to mountain climbers, roll right/left; sprint 50 yards.
    • 50 yard Bernie Sanders; run in place, drop to mountain climbers, roll right/left; sprint 50 yards.
    • 50 yard carioca* right; run in place, drop to mountain climbers, roll right/left; sprint 50 yards.
    • 50 yard carioca left; run in place, drop to mountain climbers, roll right/left; sprint 50 yards. This was as awful as I remember it being during two-a-day football practices in high school. Only thing missing was a whistle and ammonia-smelling shoulder pads.

    *Car·i·o·ca/ˌkerēˈōkə/noun

    1. a native of Rio de Janeiro.
    2. a Brazilian dance resembling the samba.

    BTTF for cool down stretching. Numbers, names and YHC took us out (some cars almost did the job for me).

    Announcements: Prayers for Brenda, Florence’s m/i/l as the family awaits news of the second lung cancer surgery. Sign up for the Iron Pax challenge. Treat Yo Self! https://www.youtube.com/watch?v=AU0h7TlZGO4

    NMMS: Great work today gents. Garmin sez 782 kCal burned, 145 bpm av HR, 170 bpm max HR — I believe it!!

  • F3 Iron PAX (RVA Style)

    F3 Iron PAX (RVA Style)

    It’s that time of year again. Not only a time where the leaves change and the smell of pumpkins and their related spices are omnipresent. No, YHC is referring to the F3 Iron PAX challenge. This a challenge is amongst F3 nation. A chance to push and better yourself while talking some smack along the way.

    Dr. Try Hard and YHC will attempt to lead the challenge in RVA this year. It will take place the first 4 weeks of September. We will hold it at NO TOLL each week, same as usual, Tuesdays at 5:30am! If there is a requirement for weights, a track, or pull up bars we will hold it at a different AO as needed. No need to change what you do! Just post at normal days/locations. Changes and any new info will be posted on Slack.

    The pre-blast from F3 Greenwood is below which explains it a little more. Use this to sign up and rep F3RVA. (RVA is an option for region when you sign up).

    https://f3greenwood.com/2020/08/06/2020-ironpax-challenge-preblast/

    Also, if this still seems Greek to you search the youtube for “f3 ironpax challenge” and it shows the explanation videos for previous years challenges.

  • Clown Car of 1?

    An even dozen warriors came out to battle the elements of sunny and 70 degrees at No Toll this morning. YHC saw the open Q slot yesterday and decided to make his inaugural No Toll Q. Rolled in from NM with solo, sans clown car. According to the dude lurking the workout this is what went down.

    COP- 30 SSH’s, 10 DQ’s, 10, Cherry pickers, 10 Helicopters, !5 Arm circles, 10 Merkins, 20 Flutters, 20 Dollies, 20 LBC’s.

    The work- Triple check- Runner around full parking lot with Merkins and LBC’s for the others. 4 corners lady of the night style (10 Drydocks, 20 squats, 30 Merkins, 40 jump squats. 2nd round straight 4 corners with 20 hand release merkins, 30 WWII’s, 40 monkey humpers, 50 SSH’s. (Thanks last call for suggestion of monkey humpers, I was thinking of something far harder). Parking lot breezers 3/4 sprint mosey back, then full sprint X 3 rounds, Shuffle the lot to and fro. Bernie sanders the lot then mosey back, Then back to flag.

    Strong work today fellas. I counted 2.6 miles. After yesterday’s Florence insanity the run felt good (Bullseye can attest).

    Announcements- 3rd F tonight on line.

    Prayers- Good to have Doozy posting strong again.

    YHC took us out in prayer. Thank you gentleman, it is always an honor to lead. Nice to have my first No Toll under my belt.

  • Did you listen to this song first???

    22 (!!!) PAX including 2.0s braved the soggy fields this morning for a kid friendly work out today. Fun was a had and a little exercise along the way. Here is how it happened:

    7am hit and we peeled the 2.0s from the playground, moseyed to the basketball court for:

    COP/Warmerama

    Short disclaimer and welcome to F3. Three 2.0 FNGs today. Reminded all the 2.0s they have some pretty awesome dads who try to better themselves! 10 reps of the following were completed: Imperial Walkers, Jazzercise, Seal Claps, Cherry Pickers, Crab Cakes, Boat/Canoe, and Dancing Bear.

    THANG #1 (Race Time)

    Line up on one end of courts for races from the grass to the fence, including regular, high knees, butt kickers, crab walk, and bear crawl (some kids too this opportunity to pretend to be a real bear!). Mosey to the 1st soccer field for:

    THANG #2 (Catch A Daddy If You Can)

    Kids and dads line up along the end line, dads get a little be of a head start. Kids have to try and catch dads. If caught dads complete 5 burpees. One hitch, dads have to Bernie Sanders.

    THANG #3 (Kick a Ball)

    One PAX kicks the ball, first to reach it calls out an exercise, PAX completes 10 reps, then repeat. 2.0s were relentless for this one, a lot of burpees!

    THANG #4 (Music Time)

    Song #1= Old Town Road by Lil Nas X (ride a horse while song plays, go down on all 4s and kick each leg when they say “horse”)

    Song #2 = Happy by Pharrell Williams (jumping jacks while song plays and do a merkin everytime they say “happy” [underestimated how many times that is said!]) Mosey back to playground for last round:

    THANG #5 (Playground Circuit)

    Form a team with your family, One PAX runs up and down playground equipment while the other(s) complete an exercise of their choosing.

    Number-ama, Name-arama. (welcome FNGs: Animal (a drummer), Blaze (a la “Blaze and The Monster Trucks), and Rubble (Paw Patrol fan)!!) No announcements, no prayers (whoops). PAX was ready for snacks at this point so Oreo brought out the Oreos and Snitch and Rubble brought out some snack and drink bags.

    NMM

    YHC was more intimidated by this Q than any previous. As such it marked the return of a true Weinke. However it went great and fun seemed to be had by all! Shout out to DTH for keeping it rolling when Rubble had a “code yellow”. Shout out to Honeydo for picking up the six when YHC was trying to lead the work out and keep track of two 2.0s. Ya’ll are awesome! SYITG

  • SOJ Swolt Sweat

    A noticeably gloomier NoToll welcomed 13 veteran warriors to top up on the F’s. Here’s how DTH brought the pain:

    The THANG:

    Warmerama on the BBall Court:

    • Descending Merkin Suicides
    • Start with x5 reps at each stopping point (not including baseline), make your way down to x1 …makes x60 merkins total

    COP #1:

    • Circle up at Center Court
    • Welcome & F3 Disclaimer
    • DQ’s x10 IC
    • Imp Squat Walkers x10 IC
    • Dancing Bears x10 IC
    • T-plank Arm Circles x10 ea side IC
    • Sweat Angels x10 IC
    • Kimchi Twists x10 IC
    • Freddie M’s Slow to Fast x20 IC

    COP #2:

    • Mosey over to the playground
    • RUNNING DOWN THE CLOCK:  Perform descending Burpee Reps from 12 to 1 with a lap around the playground track between each set …makes x78 burpees total
    • IC Mary for the SIX: Flutters, APD’s, Oblique Crunches

    COP #3:

    • Mosey to the Fields via GRABASS:  Q calls a name, PAX run to catch fleeing man, winner calls exercise, PAX complete x10 reps
    • Repeato with Q calling new name each round 

    COP #4:

    • Triple Check: P1 Box jumps on the bleachers, P2 WWII, P3 Runs across field and back. Rotate to complete x3 sets.
    • DTH’s IC to run down the Clock

    Mosey BTTF for COT:

    • Counterama # 13
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS:

    • YHC was pleased to receive an ovation of mumble chatter for the suicides slaughter start, but even happier to witness the silence of beast mode PAX putting in exemplary effort through the COT’s. T claps all around gents. YHC was also pleasantly surprised with the game nature of the PAX playing Grabass – credit going to Wilson of course (our first rabbit) for a phenomenal effort to shut down the entire gambit by attempting to sprint the entire distance without being caught. Good thing we have a few sleek greyhounds in the brotherhood who ensured we went about 4-5 rounds. Finally, YHC was glad to see Doozie back out, even if participating at a painfully tender pace. We do love our BFF’s. Anyhoo, thanks for posting gents – reach out and headlock a brother today, keep your eyes fixed on the heavenly prize, and put yourself last. SYITG! 
  • You say Tabayta, I say Tabata…

    You say Tabayta, I say Tabata…

    Four stormchasers braved the remnants of TS Isaias to see what Dr. Tabata, inventor of the beer bong and a gnarly HIIT protocol, had cooked up in his lab for them. Here’s the post mortem:

    Warmarama: mosey to the parking lot for IW x 20, DQ x 10, Russian Soldiers x 20, WWIIs x 20, Freddy Mercuries x 20

    The Thang:

    • Tabata workout: 20 seconds AMRAP, 10 seconds off x 8 for each:
    1. merkins
    2. squats
    3. american hammers
    4. dips
    5. MOSEY ‘ROUND THE FIELDS — DRIVING RAIN NEVER FELT SO GOOD
    6. flutter kicks
    7. mountain climbers
    • Happy Ending: 10 burpees OYO

    BTTF for 60 Seconds of Mary, numbers, names. Announcements: 3rdF tonight on Zoom; Tobit has the Q. Prayers for Doozy’s swift recovery. Strong work in the elements, gents!

    NMMS: Two notes about the mumblechatter this morning: (1) Some people think variety is the spice of life; YHC is not among them (2) nothing silences mumblechatter like Tabata rounds 6 and above ….

  • Beach Body Workout

    Nine bronzed Chippendale look-a-likes arrived at the trimmed, professionally manicured landing strip of Huguenot Park.

    COP 1 – Mosey to the plush field 3 for a quick warm up of arm circles and cherry pickers. Warm yet, lets travel a bit.

    The Thang – Moseyed off site to the CJW parking lot for a quick 4 corner of merkins (hand release variety), SSH, and some other limb loosening exercises. Mumble chatter in route as we crossed over a brush pile and some small trees but no one faltered.

    Back to the Pavilion for some X work. Round 1 included 25 dips (100 total) at the benches after each corner exercise of 25 (WWII’s, Carolina Dry Docks, Mountain Climbers, Jump Squats). PAX enjoyed this so much we decided to add Round 2 except 30 derkins (120 total) on the benches to get those arms pumped. Corner exercises of 30 included Heels to Heaven, Groiners, Rosalitas, American Hammers.

    Still time on the clock so lets do a triple check. Mosey to the parking lot for some pole smokers, curb crawl while the timer ran the curbs. 3 rounds was not enough so lets add a 4th for good measure.

    Slow Mosey back to the Flag for Numberama, Nameorama and Announcements. Prince has f3 shirts for Wojo and Posh. Wilson sent out prayers to F3 brothers and their families for recent health concerns.

    NMS: At 5.25 it looked like it would be the Covid No Toll regulars until New Market came in hot at 5.30 and Fresh Prince caught up with the group on the way to COP.

    Good luck to Wilson this weekend as he drops his daughter off at Wrightsville Beach for school. Kegger on the dunes next weekend.

    It was great to see Rosetta give Fresh Prince and Doozy some competition this morning with both of them only lapping YHC twice in each exercise.

  • BJ and The Bear

    Twelve incredible men showed up on what is planning on beign another Sunny & 72 day in RVA.

    Here is how it went down. COP – changed up to a ring of fire style. Twenty of each called out exercise by the PAX. All in cadence. No repeatos. Second round ten of each exercise (speed round). In hind sight, second round wasn’t needed, but Fresh Prince decided to show up late so YHC felt obligated to include him! So many exercises to remember……..sorry Rosie. I do recommend the PAX to comment with their exercises they called out.

    Short mosey to the far field for the BEAST! Inspired by Nancy Lopez and the Satan’s Hill Beast yesterday!

    Welcome to the ALL BURPEE BEAST. Ok – so full disclosure before a comment pops up. I screwed up the deconstructed burpee in round two or maybe it was three. Anyway, I own the mistake, but hopefully it made us better. 4.5 rounds of a form of burpees was completed. Can’t say YHC’s form or counting was great or accurate. Looked sooo good on paper.

    So YHC threw out an audible and inspired by Marmaduke and his finishes lately, we lined up and let it ALL out on the field to the start point. Seriously fast dudes in our PAX. Well done.

    Wait….there’s more. Stop at the gate (screw it YHC is already over the time) for a line up and another all out sprint to the flag. Duke almost caught up to Fresh Prince. Almost. YHC took us out.

    So your asking why the video of BJ and The Bear? Well, New Market has MANY issues, but we are pure at heart. We were chatting in clown car about Dukes of Hazzard (ok – so Marmaduke & Honeymoon watched reruns) and Nancy Lopez got all excited about a show called BJ and The Bear. Which apprently came on right after Dukes of Hazzard on ABC (seriously he knew the channel)! So enjoy the throw back intro to a show that has absolutely NO meaning. Seriously the guys best friend is a monkey named Bear and his name is BJ???? The 80’s were just different times for sure.

  • Triple Triple

    15 Of RVAs finest showed up at No Toll this morning! Fun occurred!

    COP

    Helicopters

    SShs

    DQs

    Imperial Walkers

    Copperhead squats

    Merkins

    LBCs

    Scorpion Kicks

    Mosey to back field

    Triple Check – Round 1 – Runner, Decline Merkins, WWIIs

    Round 2 – Runner, Incline Merkins, Box Cutters

    Round 3 – Runner, Dips, Pole Smokers

    Mosey to parking lot

    Sprints, 30 yards toughly, 6 Sprints AYG

    Mosey to basketball court

    Dora Suicides – 100 Squats, 200 LBCs

    Circle up – APDs, Rosalitas

    Back to the flag

    Numberama, Namerama, YHC took us out!

    Prayers for Wilson’s friends whose child has a brain tumor. Lots of unspoken prayers as well.

    NMS

    Great morning in the gloom. Amazing mumblechatter as Hardywoods animal collection continues to grow. Also a little friendly competition as Long Pole attempted to catch Fresh Prince on the sprints.

    Gents lean on your brothers as needed! We are living in uncertain times but we do have one thing that’s consistent and that’s each other’s support. Reach out if you need it!

    Duke