Tag: NoToll

A handful of especially swarthy SOJ vets posted to NoToll finding the climes to be sunny and seventy, plus or minus the sun and 43 degrees… Here’s how the PAX stayed warm:

The THANG:

COP #1:

• Bball court Warmerama: x20 donkey kicks on the fence, sprint to the other side to do x5 burpees, sprint back. Complete x3 sets.
• Circle up for Welcome & F3 Disclaimer
• Nancy Kerrigans x10 ea leg
• DQ’s x10
• Russian Soldiers x10
• No Cheat Merkins x10
• Freddie M’s x10
• Kimchi Twists x10

COP #2:

• Mosey back to the parking lot for 100’s:
• Q calls an exercise, 1st man to complete x100 calls out next exercise, all PAX stop & run to other side, complete 10x
• Exercises included – WWII, Dry Docks, Merkins, Mountain Climbers, Alternate 10 Burpees with 20 Plank Jacks, Squats, Calf Raises, LBC’s, APD’s, SSH’s

COP #3:

• Mosey to the bleachers for Dora the Explorer:
• Partner up to complete the following:
• x100 Derkins
• x200 Box Jumps
• x300 Am.Hammers
• While one partner knocks out Dora reps, the other Explores the area to lay hands on x1 tree, x1 stone, and x1 metal  object before returning to relieve their partner (each time the runner must find a DIFFERENT tree/stone/metal)

Mosey BTTF for COT:

• Counterama # 10
• Namerama
• Announcerama (see Comments)
• YHC took us out in Prayer

NMS:

• One thing is for sure: it doesn’t matter how crazy and frustrating life is, or how bad the temps or weather is, you get your tail out of bed and come to a workout, the F’s absolutely WILL lift your spirit and warm your heart. Thanks to my SOJ brothers for posting on this frosty morning – means a ton. ? SYITG, YHC, DTH

Crazy Florida man on the loose at NoToll this morning took over the Q. Goes by code name Florence. He was last seen running pantless down Robious Rd. Please call the authorities if you see him. 

Warmarama :

10 four count SSH

10 four count Don Quixote’s

The Thang : 

All PAX together do 4 corners at every area we can find at Huguenot Park. When finished at one area, all PAX run together to the next area. 

Tennis courts 1st exercise – 25 merkins

Tennis courts 2nd exercise – 25 four count flutters

Tennis courts 3rd exercise – 25 squat jumps

Tennis courts 4th exercise – 25 four count plank jacks 

Parking lot 1st exercise – 25 merkins

Parking lot 2nd exercise – 25 four count Freddie Mercuries

Parking lot 3rd exercise – 25 double count ball dippers

Parking lot 4th exercise – 25 four count mountain climbers

First Soccer Field 1st exercise – 25 merkins

First Soccer Field 2nd exercise – 25 leg raises

First Soccer Field 3rd exercise – 25 double count stationary lunges 

First Soccer Field 4th exercise – 25 donkey kicks

Second Soccer Field 1st exercise – 25 merkins 

Second Soccer Field 2nd exercise – 25 four count Freddie Mercuries

Second Soccer Field 3rd exercise – 25 copper head squats 

Second Soccer Field 4th exercise – 25 SSH

Third Soccer Field 1st exercise – 25 merkins

Third Soccer Field 2nd exercise – 25 WWII’s

Third Soccer Field 3rd exercise – 25 burpees

Third Soccer Field 4th exercise – 25 double count Spiders

Mosey to parking lot for build a bear : bear crawl to each parking spot line and do increasing reps of Merkins at each line going from 1 rep at the first line up until 10 reps at last line

Mosey back to flag and circle up for Abs session :

50 four count LBC’s

25 four count Hello Dollie’s

25 four count Rosalitas

1 minute of flutters 

DONE

COT :

Stache-A-Palooza this Saturday at Dogpile. Ask Gumbo or Vinny for tips on how to grow a lip caterpillar. 

Prayer: YHC

13 brave souls, including one out of town guest returning to the Motherland for the Holiday week, and our trusty guard dog, Cooper, posted to NoToll for the last bowl of 41-year old Gumbo to be served up, it started promptly at 0530 with 20 merkins OYO and the instruction that a 5-minute (give or take) timer was in play today.

Mosey to the back lot for COP, all IC including:

• SSHs
• DQs
• Imperial Walkers
• Russian Soldiers
• TIMER – Stop, Drop and give me 20 merkins OYO
• LBCs

THE THANG

OG For Corners Bro-Code Style – form up in the dark corner of the parking lot (OG corner 1) for 20 merkins, plank for the six. Then mosey/run to the far corner of the field (OG corner 2) for 20 jump-squats and Al Gore for the six. Mosey/run to the brown water corner (OG corner 3) [TIMER- stop, drop and give me 20 merkins OYO] for 10 burpees and plank for six. Mosey/run to OG corner 4 for 20 WWIIs and plank for six.

Pavilion 11s

First, TIMER – stop, drop and give me 20. Followed by some Alternating Shoulder Taps.

11s with jump squats and box cutters. Perform both exercises 10-1, then run across either field and back to the Pavilion, then 9-2, 8-3, etc. When finished, lunge around the Pavilion for the SIX and continue all lunging until the next TIMER. Bearcrawls were offered as a menu substitute…no takers.

At last three more TIMERS went off at the Pavilion

Pole Work – grab a Pavilion pole for a round of pole smokers IC, followed by Copperhead Squats IC. Repeato.

Mosey back toward the basketball courts. Stop in the lighted area of the parking lot for TIMER – Stop, drop and give me 20 merkins OYO.

Bearimeter – Upon arrival to the basketball courts, begin immediately into the bearimeter – and continue around the entire perimeter of the first court.

Mary – circle up for MARY, including a APD, Hello Dolly, Rosalita, Rosalita, Hello Dolly, APD Ladder, and some Freddie Mercuries.

2 more TIMERS disrupted our Mary time. Total Merkins today was 220.

BTTF for COT, Numbers and Names, then YHC took us out.

Announcements

• Thanksgiving origins history lesson from TYA – Thursday 0600-0700 at Mary.
• Black Friday all you can eat loops at Forest Hill Park.
• Magnum PI Day – Saturday, December 5. Get your Hawaiian shirt and grow your stache.

NMS –

Another phenomenal morning to get out and get stronger. Great PAX this morning. Not a lot of mumblechatter or stink bombs…yes, Wilson fartsacked. But, lots of movement and great work put in.

Great to see Sir Topham Hat back in town for the Holiday and looking as strong as ever. Also great to have Honeymoon and POG back posting at the bootcamps.

Thanks for following my lead this morning.

No More Gumbo For You…at least not this vintage!

17 Warriors hit the frosty fields at the stroke of 530 this morning for a little Duke reunion Q!

COP

SSHs x 15

DQs x 10

Copperhead Squats x 10

Helicopters x 10

Imperial Walkers x 10

Merkins x 10

Flutters x 10

Butterfly stretch, Leg Stretches

3 Burpees OYO

Mosey to Field

Triple Check – Runner, Dips, WWIIs

Love Hill – Runner, Bear Crawl, Broad Jump Burpee, Lunge – Repeato

Dora – 100 Crunchy Frogs, 200 Flutters, 300 LBCs

Mosey to parking lot

5 Sprints

Mosey to basketball courts

Increasing Merkin Suicides, increase by 5 at each line

Ring of Fire – Carolina Dry Docks

Burpee Shuffle

Back to Flag

Numberama, Namerama, YHC took us out.

Announcements:

Thanksgiving Q for TYA at Mary! Forest Hill loops the next day!

NMS:

Great to get back in the gloom after the hiatus for a few months of run training. Way to push in the cold this morning fellas, make it a great day!

14 Stallions showed up at NoToll to better themselves. According to the confused walkers, this is how it went down:

YHC’s favorite album came out 20 years ago in the year 2000: Kid A by Radiohead. The same year that there was also an election not decided on election night. Why not share the greatness of Radiohead with the rest of the PAX? 5:30am hit and we were off! Mosey to the large parking lot for:

COP

F3 welcome, introduction and disclaimer followed by:

Invisible Jump Rope x 10, Jazzercise x 10, Russian Soldiers x 10, Collard Pickers x 10, Pretzel Twists x 20 (10 each leg), Hello Dolly x 10, Rosalita x 10. Recover and mosey to where the benches used to be, turn on the tunes then:

THE THANG

X Marks The Spot #1: Run from pavilion to each corner of fields and back, 20 SSH at each corner, 20 Merkins back at the pavillion each time. Al Gore for the 6.

Triple Check #1: Carolina Dry Docks, LBCs, timer mosey around bleachers and back. Al Gore for the 6.

X Marks The Spot #2: 20 merkins x 20 squats x4: Al Gore for 6

Triple Check #2: No Surrenders, Flutter Kicks, timer runs around tree next to parking lot and back. Al Gore for the 6.

X Marks The Spot #3 :20 merkins x 20 monkey humpers x4 : Al Gore for 6

BTTF for

COT

Numbers, Names, Announcements (see below), YHC took us out

NMM

YHC has thought a lot lately about how you keep hearing that there is unprecedented division politically and otherwise in the world right now. It sure doesn’t appear that way in the gloom, where we are all brothers! Also, it was only 20 years ago that an election was close and not decided on election night. As we approach Thanksgiving, YHC is very thankful for F3 and all the PAX! If you couldn’t tell from the music…. 20 years ago was a much darker time mentally for YHC. Thanks in no small part to the PAX, YHC is in a much better place these days! Make today a great day fellas, ya’ll rocked it today with 240 merkins!

YHC was motivated to be at No Toll on voting day for many reasons as this day in 2020 will determine the next president. This is during the COVID-19 pandemic and the interesting times for families, students, parents and relationships. So here is what went down:

Mosey to large tower parking lot for COP:

20 SSH, 10 DQ, 10 Russian Soldiers, 10 4ct V ups, 10 scorpions and 20 merkins.

The THANG

Mosey to grass Field for 7 Diamonds and they went like this:

Run to corner 1(C1) perform reps starting with 7 burpees then C2 perform 7 burpees, C3 7 burpees, C4 7 burpees. This is Lap 1

Lap 2 – 14 ea flutter kicks at each corner.

Lap 3 – 21 merkins at each corner

Lap 4 – 28 squats at each corner

Lap 5 – 21 Overhead Claps at each corner

Lap 6 – 14 WW2 Sit ups at each corner

Lap 7 – 7 Werkins at each corner

TRIPLE Check – we next divide into groups of 3 and Partner 1 runs lap (same lap as 7 diamonds) as timer. Partner 2 LBC’s and Partner 3 – 40 merkins. Then P3 – Runs Lap, P2 – 40 Merkins and P1 – LBC’s. Then P2 – Runs Lap, P1 – 40 Merkins and P3 LBC’s. This is one rotation. We do this rotation 2 more times for a Triple Check. Great partnering with some young bucks today who smoked it (Fresh Prince and Rosetta). Nice partnering with you guys.

Mary – We mosey to flag for Mary Official Merkin count (Thank You Rosie 252 so we did 8 more at Mary to have a nice 260 merkins…Done and ready for the day!!!)

COT

Namerama, Numberama, YHC took us out. No Announcements this morning, Just make sure you VOTE!

Moleskin

I brought music to this workout to remind us that we all have songs that may motivate us and bring joy to our time on this earth. It is often the heartbeat of my day as I enjoy music and I hope this made the workout go faster for everyone!

Back in the late 60’s you had to be 21 in order to vote, this was very controversial as a young 18 year old could be drafted and sent to war and they had no voice in this matter. Cartoons such as below emerged to point out this issue:

The Twenty-sixth Amendment (Amendment XXVI) was ratified on July 1, 1971. It lowered the voting age from 21 to 18 and declared that “the right of citizens of the United States, who are eighteen years of age or older, to vote shall not be denied or abridged by the United States or by any State on account of age.”

Your vote is important as it is your voice on the future of the US, the direction we go as a country and remain the free Americans in our blessed land.

It has been an honor to lead you fine men this morning, your proud patriot of the United States … CB

The gloomy mist of NoToll welcomed 16 SOJ studs who escaped the fartsack to follow DTH into F3 glory. With Doublemint sidekicking as timekeeper, here’s how these HIM’s got it done:

The THANG:

BBALL COURT WARMERAMA:

• WWII Suicides
• x1 Burpee ea time hitting baseline
• x10 WWII ea time hitting end line
• x3 Sets completed

COP #1:

• Mosey to parking lot and circle up
• Welcome & F3 Disclaimer
• DQ’s, ISW’s, RS’s, Tplank A.Circles, Plank Alt Leg Lifts, Dolly’s, APD’s, Oblique LBC’s, Ode to Kim

COP #2:

• Mosey to Pavilion
• Partner up for x3 Sets of x20 PLT’s
• Alternate wheelbarrow 20-30 yards between sets

COP #3:

• Indigenous People’s Run around Fields to end up at Field 1
• Quarter Pounder: Sprint out to complete reps at each quarter, Bernie Back to end line and ABC’s for the SIX
• x25 No Cheat Merkins
• x50 Ball Dippers (2-ct)
• x75 Freddie M’s (2-ct)
• x100 Plank Jacks

Mosey BTTF:

• Hold Plank for the SIX
• Sweat Angels, Rosalita Whips, others?

COT:

• Counterama # 16
• Namerama
• Announcerama (see Comments)
• YHC took us out in Prayer

NMS:

• Augmented suicide warmups killed the mumble chatter before it even got started, and the PAX kept the breathless momentum going for 45min straight. YHC, having planned a core-heavy routine, was surprised with how much the Quads got worked today. Regardless, it was an impressive PAX that busted through the workout today. T-claps to BONETHUGS who both completed an Indigenous Run for the first time, as well as solo’d a hero move going back for the SIX in the end. Mad respect brother. Love you guys – go make it a GREAT day! SYITG, YHC, DTH

17 men made of iron, steel and other carbon based metals made their way to No Toll for YHC’s first Q at No Toll. These men were met with a little surprise…it’s a birthday Q!!! Here’s what went down –

Mosey to the parking lot for the disclaimer + warmup which included – SSH, Helicopters, Arm Circles (GO!) forward and back, merkins and LBC’s. Once completed mosey to one side of the parking lot for BlackJack.

BlackJack – 20 merkins + 1 WWII, 19 merkins + 2 WWII’s, 18 merkins + 3 WWII’s, 17 merkins + 4 WWII’s, etc. YHC’s had the great idea to do this all in one location, but after a couple rounds this turned into an idea that was good on paper. A quick audible was called with a jog to the other side of the parking lot in between sets. Still tough, but a bit more manageable. Al Gore for this six and then on to the next exercise.

Starting at the corner of the parking lot, complete 15 burpees, run around the parking lot, 25 carolina dry docks, run, 35 double count lunge, run, 50 air squats, run, 35 lunges, run, 25 CDD’s, run 15 burpees. Fresh Prince and Spit led the way as usual. I’m not sure Fresh Prince even broke a sweat. Doozey and Flange were not far behind. Others did as much as time permitted.

Final mozey back to the flag for a ring of fire merkins. Numberrama, Namearama with YHC taking the group out in prayer. After prayer YHC dished out a birthday present to the PAX, Orange Crush IPA from Back Bay Brewing company (or a slight variation)! Enjoy a drink tonight brothers since we can’t celebrate together.

Thank you for the opportunity to lead! Off on my next journey around the sun.

P.S. See Tobit. I can lead a workout at some where other than SOT.

Sixteen Hardwood Studs arrived at the plush fields of No Toll this morning to see what YHC had in store for an epic beatdown for the ages. Fields being a bit waterlogged caused an audible in the plans. To the best of memory, this is how it all went down.

5.30 struck, slow mosey to the far end of the parking lot.

Warmarama – SSH’s, DQ’s, Dead Man Hang, Freddie Mercury, Heals to Heaven, Arm Circles, Reverso. Warm, Lets get started

THANG 1: Hightower Workout

5 Exercises with 9 reps each. Burpee Style. Line up at the edge of the parking lot, sprint to the other end, perform said exercises & sprint back. Exercises include Burpees, Plank Jack Burpees, Hand Release Burpees (3 Hand Release Merkins for each Burpee), Jump Squat Burpees (3 Jump Squats for each Burpee), All in One Burpee (1 plank jack, 3 Hand Release Merkins, 3 Jump Squats for Each Burpee). AG for the 6

THANG 2: Inchwork 11’s

Mosey over to the Drive Aisle for 11’s with WWII’s and Elevated Merkins on the Curbs. In between, Inchworms (Bearcrawls with a Merkin middle) and reverse lunges.

THANG 3: New Market Sprints

Back to the parking lot to line up for 5 sets of all out sprints. Mosey back, New Market style

BTTF for Merkin Ring of Fire (9 Merkins each).

Numberama, Namarama, Announcements, YHC took us out

NMS: Hightower work out was performed in honor of fallen F3 brother and Myrtle Beach police officer Jacob (Hightower) Hancher. Killed in the line of duty last week.

Myrtle Beach, South Carolina, police Officer Jacob Hancher fatally shot in line of duty

5 and 9 were based on the Bible Verse Matthew 5:9 – Blessed are the peacekeepers, for they will be called children of God.

Mumble Chatter over the burpees until we got to the Inchworm 11’s which took the toll on the shoulders. As was said numerous times by Wilson, this routine looked good on paper but was brutal in execution.

NMMS: At 5.25, a single enthusiast (named Sparky by the PAX) sprinted by the awaiting PAX and was exercising on his own until he decided to join for the 2nd half of the workout. Hopefully will see him back in the future.

Announcements:

Beer Mile (non F3 event) is Saturday – see slack for details

Shoe Drive ongoing throughout the month. Flange is collecting all his own shoes to give to infants and kids.

Shirt Orders are in. Doublemint has them.

Thank you all for the honor of working with you.

The inky shadows of NoToll and a very friendly (and smelly) un-neutered lab/pit stray welcomed 19 warriors and completely disrupted Cooper’s mojo. The Defender of the Pax was entirely bothered by this musky intruder and made sure we all knew it. Anyhoo – YHC brought some novel ideas to share, and here’s how it went down:

The THANG:

COP #1:

• Short mosey to the BBall Court & Circle Up
• Welcome & F3 Disclaimer
• EYE OF THE TIGER WARMERAMA:
• Invisible Jumprope
• Imperial Walkers
• Squats
• Russian Soldiers
• Hand-release Mericans
• Boxing Cockroaches
• Crab Cakes
• Freddie Mercurys
• Rosalitas

COP #2:

• Mosey to the Pavilion
• TABATA LAPS:
• 30s Exercise, 30s Lap Pavilion
• x9 Rounds rotating through:
• Merkins
• Monkey Humpers
• Lt Dans

COP #3:

• Mosey to the Parking Lot
• Blast some Classic Rock
• Partner up for CORA:
• x100 WWII’s
• x200 Pole Smokers
• x300 Flutters (hands up, 2-ct)
• Moving partner runs the x10 cone loop, stopping to complete Broad Jump Burpee at each cone

Mosey BTTF for Mary Finale:

• Ring of Fire
• Variable Mary to the beat of the Classic Rock mix

COT:

• Counterama # 19
• Namerama
• Announcerama (see Comments)
• YHC took us out in Prayer

NMS:

• Doublemint was first on the scene and had already called in Animal Control by the time YHC arrived – but they wouldn’t be showing up for a while so Mr Stink joined the SOJ PAX and Cooper for a beatdown heavy on the beats and entirely lacking the cadence calling (first time for YHC). Poor buddy Cooper kept running around his boys, growling his displeasure, and making sure the newcomer didn’t steal any pets. Wilson may have been the only other one just as bothered, but everyone was keeping on their toes with not one, but TWO, knee breakers getting under foot. The Rocky themed warmerama, while inspiring, felt too short. The Tabata version of a triple check had to modify from Dips/Derkins/Dans because there were no benches in the pavilion. And the Cone Dora was improved by the PAX mishearing YHC suggesting burpees at every other cone, and a broad jump between – which became a supermanly broad jump burpee at every cone. Solid work gents! YHC was really feeling the classic rock during all those Pole Smokers – gonna bring the tunes out more often. And no Hardywood, I will not be playing your foul death metal.  SOJ had strong representation for the shoe donation today – is it a competition between Nano-Regions? If so, we’re winning…as usual. #SOJ4Life At the end of the morning, YHC had Mr Stink and Cooper in the car leaving the lot to head home because Animal Control hadn’t showed – then they pulled in and we did a quick offloading of the pup – hopefully he’ll find his home. Thanks for letting me lead today fellas, for humoring my Q-style, and for being the best dang PAX around. SYITG!