Tag: NoToll

18 Beasts arose on a beautiful morning to exercise their mind body and souls!

COP-

SSH x 15

DQ x 10

Helicopters x 10

LBCs x 25

Imperial Walkers x 20

Mosey to corner of front Field

Mega Triple –

Runner – Runs entire perimeter of the AO

Every time a runner completes a lap, each PAX member doing exercises does 15 Partner Leg Tosses as the next runner begins

Exercise 1 — Squats

Exercise 2 – LBCs

After 3rd round, Plank, Mosey to gather remaining PAX

Mosey towards the Flag, Mouse asked for more running so we continued to Mosey towards the street. Halt, 3 Burpees OYO, Back to the Flag.

Numberama, Namerama, Honeymoon took us out.

Announcements:

5 Year Convergence this Sat at DogPile, TYA Q, Breakfast club @530 from ETs, Lets get as many PAX as we can and as many Flags as we can as well!

F3 Retreat – Saturday evening in Amelia, See Vinny for Details. Group will meet at 11am at Lowes in Woodlake for group departure!

NMS:

Strong work by all this morning! Love to see more and more guys posting as the summer is drawing to a close, lets keep it up through the winter months! Good to see Punxsutawney continue to post, keep up the good work! It is a unanimous decision, no one can catch Fresh Prince, dude is insanely quick! Appreciate the indulgence on the Mega Triple, I think it will make a return to NT in the Future! Great working with Oyster and Don Draper this morning, good times! Gents have a great day and continue to reach out to people and be a blessing!

Marmaduke

21 SOJ warriors assembled to welcome DK back to NoToll after several weeks off. Wilson wouldn’t shut up about winning is F3 Fantasy Football game vs YHC…and reminded everyone the Buffalo Bills won. Thankfully 5:30am arrived, and the PAX was off. The beat down went something like this:

THANG

Short Mosey

COP – SSH, DQs, Russian Soldiers, Imperial Walkers, Invisible Jump Rope, Merkins, LBCs, Box Cutters 1 way, Box Cutters the other way

Mosey to bleachers for Triple Check: dips, planks, run

Al Gore – o – rama

Mosey around Soccer Field to wide curb for Curb Crawls: up to 5, repeat 5 and back down (adjust with lunges if need be)

Mosey back to Soccer Field, partner up for Darrell Greens: partner up, 1st partner (Michael Irvin) sprints length of field, 2nd partner (Darrell Green) performs 1 quick burpee then tries to catch partner 1. Audible to only go 1/2 length of field. Repeat 5x

Circle up for A Few Minutes of Mary: YHC was gassed and can’t remember what was called. Capital Letters, Freddies, LBCs ?

Mosey to Parking Lot. Partner up for Lunge-rimeter: same as a Bear-rimiter, but lunge and run rather than bear crawl and run

Plank – o -rama

Mosey to Tennis court. Partner up for proper Bear-rimiter

Circle up for A Few More Minutes of Mary: Heels to Heaven, Hello Dollies, Xs & Os

Mosey back to VSF

COT – Wilson took us out

Naked Moleskin

YHC beat himself down. Thanks for keeping up, gents. It had been a while since YHC lead, so it was probably a breeze for the PAX.

Respect to all of the BRR participants who posted. So awesome.

The Darrell Greens broke some hearts today, most notably because Dr. Tryhard admitted he had never heard of Michael Irvin or Darrell Green. YHC gave him some grief, then proceeded to seriously gas himself.

The mumblechatter for the proper Bear-rimiter was deafening.

Announcements:

IronPax at Twin Team Friday

F3 5th Anniversary Celebration, this year in the form of a camping trip (aka retreat) Sept 21.

A Tobit Q at NoToll certainly means a lot of running. Exactly what YHC thought when I got word yesterday that Tobit was feeling a little under the weather and wanted to make sure he was full speed for his first BRR. Dr. Tryhard has been searching the Exicon recently for some fun new things so why can’t I. Quickly found the Billy Madison and back to school we went.

A little indecision on the part of the Q veering toward the normal parking lot circle but changing course to the field for COP. It was a little dark back there but the LIFOs found us eventually. COP with DQ, Helicopters, SSH, IW, Arm Circles and LBC.

Mosey to the corner of the field for Billy Madison. Start with 12 squats, run a lap. Next 12 squats, 12 merkins, run a lap. Next 12 squats, 12 merkins, 12 plank jacks, run a lap. There’s a pattern here if you haven’t caught on. Every other lap was an indigenous people run versus OYO to keep Fresh Price closer to the group. Additional exercises were Mountain Climbers, Monkey Humpers, Werkins, Alternating Shoulder Taps, SSH, Flutter Kicks. Only got through 9th grade today, fitting since my 2.1 is starting his freshman year.

After the last lap, pick up the 6 and mosey back to finish out with some Mary. 1-leg APDs, Dollies and Freddie Mercuries.

Welcome to NoToll Handy Manny. He was EHed for the convergence yesterday and made it back for day 2 quickly. Hope to see you back again soon. Welcome back to OC, good to see you back in the gloom. Hope the 2.0s all have a great first day of school.

21 of F3’s faithful found their way to No Toll this morning for a Flange VQ…not my VQ, but perhaps someone in the crowd had not previously attended a Flange Q and was just excited to be there. 

5:30 Mosey to the main parking lot:

DQ’s, Hillbillies, Russian Soldiers, Copper Head Squats, LBC’s, Merkins, Shoulder Taps

Thang:

Partner up and line up along the end line on the large field.  Partner 1 begins to Bear Crawl length of field, while Partner 2 is performing 15 Smurf Jacks. At completion of Jacks, Partner 2 run to catch 1 and they switch.  Continue to the other side of field.  Run around and go back the same way, 10 Jacks, rather than 15. 

Count off in 4’s for a four corner workout.  1’s, 2’s, 3’s, 4’s all go to their respective corners.  Corner 1 is performing 25 hand release Merkins, corner 2-50 Squats, corner 3-75 2 count Mountain Climbers, corner 4-100 SSH’s.  After completing an exercise at each corner, run to midfield and on to the next corner.  So, each PAX member will have done all corners and exercises, with the run in between each corner.   Make sense?  My best explanation with a quick typing of this…

Mosey to Basketball Courts for another 4 corner type of workout.  4 rounds of the same exercise each round, starting with 7 reps per corner on the 1st round, then adding 7 for each additional round.  Between rounds, run to the entrance of the playground and back.  1st round was 7 Hand Release Merkins at each corner, 2nd was 14 Carolina Dry Docks, 3rd 21 Jump Squats, 4th 28 WWII’s.  Again, best explanation…

1-1/2 minutes left, circle up for 50 count SSH’s. 

Back to the “Flag” – YHC needs to get a flag…can’t take the one off the house! 

Nubmerama, Namerama, PAX took us out with the Lord’s Prayer.

Announcements: 

Convergence-Labor Day 7AM Timberwolf

Retreat-9/21.  YHC has to bow out of this weekend (30th high school reunion that old buddies have talked YHC into attending).  With that, Sugar Sock is now looking for a Corn Hole Partner, team name Half Nelson. 

YHC was feeling really good leaving the house this morning, 64 degrees and pumped for what hoped to be a solid workout.  It’s always an honor to lead and work alongside you Men!  As we made our way to the courts, YHC saw a car with the headlights running and asked Tobit, is that one of ours?  Sure enough, Bone Thug emerged and joined in for the last 20 minutes or so.  After the COT, he commented that someone had told him the AO started at 6AM.  Must have been one of the Mechanicsville boys mixed up on the time zone change…

16 fine men joined Gumbo in the soupy gloom to celebrate what would have been my dad’s 82nd birthday. It went a little something like this:

Mosey tot he back lot and circle up – no FNGs so let’s get right to it…COP (all IC):

• DQs x8
• Helicopters x20 (YHC’s mind was in the clouds and we almost overshot 20)
• Imperial Walkers x19
• SSHs x37
• LBCs x82 – thanks for keeping the count strong PAX

6 Burpees OYO

THE THANG

Field of Dreams Buffet – Two of Phil Goldman’s favorite things were baseball and a buffet, so YHC tried to combine these into one routine. The Field of Dreams involves breaking into 4 groups – one at each “base” (or in our case corner). Exercises at each base were as follows:

• Group 1 (First base) – Squats AMRAP (YHC equates AMRAP to Phil Goldman at a buffet…it was a sight to witness!)
• Group 2 (Second base) – Merkins AMRAP
• Group 3 (Third base) – LBCs AMRAP
• Group 4 (Home) – Burpees — this was the trigger for switching – when all members of the Burpee group were finished – call switch — run to next station.
  • Round 1: 15 Burpees
  • Round 2 (second plate): 10 Burpees
  • Round 3 (dessert): 5 Burpees

PHIL-Check – Stay in your groups of 4. Phil Goldman was NOT a runner, so this PHIL-Check would not involve any running. In your group of 4, rotate through the 4 following exercises 4 times:

• P – Plank-jacks AMRAP — keeping that “all you can eat” theme alive
• H – HRMs x20 (this was the switch trigger)
• I – Imperial Squat Walkers (AMRAP)
• L – LBFCs (Little Baby Flutter Crunches — real thing, look them up) – Flutter kicks while intermittently performing a crunch with your upper body.

Al Gore and Plank-o-rama for the SIX

Native American Run back to the basketball courts (sort of). This went haywire and YHC just called a jail break.

5MOM, including:

• Freddie Mercuries
• Hello Dollies
• Louisiana Prom Dates (APDs but with your arms hugging your plus-sized date)
• Rosalitas
• Superman to finish

Back to the Flag for COT, Number-rama, Name-a-rama and YHC took us out.

Announcements:

• Puppy Pile Saturday
• Convergence Labor Day 0700 at Timerwolf
• Summer Tour patches available – see Shakedown
• DTH Poker Night – 9/7
• Continued prayers for lots of folks – Helix’s daughter, Wojo’s sister/family, TYA’s brother, OC’s son, Doozy’s job prospects and others I am sure.
  • If you want to contribute to the fund for Wojo’s family – see Vinny with cash/check or Venmo money to me (Goldman-MP). I will be delivering a check to Vinny on 8/26 at Batteau.

NMS:

It is amazing how you look back at 6 years that have gone by and it seems like yesterday. Its downright scary sometimes. This November, it will be 6 years since my dad passed away. Today, he would have been 82 and man it would be cool if he was still here to celebrate with and to talk about how big my kids are and about how good LSU’s football team will be but they still won’t beat BAMA and Saban dammit. Today was a great opportunity to give a shout out to pops all while sweating our asses off and pushing each other to be better and stronger today than we were yesterday so that hopefully we have as many tomorrow’s as we possibly can.

I did think “darn, why couldn’t his birthday been in November like mine. It was nasty sticky.

Thanks for following along today and thanks for putting in the work with me. No better way to start the day!

No More Gumbo For You!

The lot was full at 530am this morning for a humid No Toll beatdown. The call to mosey interrupted the mumblechatter and we were off.

COP-

Helicopters x 10

DQs x 10

Imperial Walkers x 20

Merkins x 10

LBCs x 30

Arm Circles x 15 – reverso

Mosey front Field

BEAST! – Yall know what it is!

6 Rounds – WWIIs, Carolina Dry Docks, 2 Count Freddie Mercury, Merkins, Reverse crunch, Shoulder Taps

Plank for the Six

Mosey to Side lot

Triple check-

Pole Smokers Hold 6 inches, Plank walk around circle, Runner

Mosey back to Field

Diagonal 4 Corners

10 Merkins – Run Diagonal to opposite corner, 20 LBCs, Runner backwards down line to corner 3 – 30 WWIIs, run diagonal to corner 4, 40 SSHs, run backwards to corner 1.

Mosey to flag

Run in place – up/downs on YHC call to close out the 45 mins.

Numberama, Namerama, Flange took us out.

Announcements:

Order your F3 Shirt here – https://f3.mudgear.com/products/f3-rva-shirt-pre-order

Merkin Challenge for Flag – DTH will post info

Iron Pax Challenge – Mouse Trap will post info

Labor Day Convergence – Sept 2 7am Timberwolf, bring a FNG

Prayers for Orange Crush’s son, injured hit feet in an accident, cannot walk for a few months. Bullseye is going to post a meal sign up sheet. OC needs his brothers prayers and support now more than ever. With his son not being able to walk for a while someone needs to be with him 24/7, lets lift OC and his family up!

NMS:

Short and Sweet message today due to work obligations fellas. We all got better this morning mentally and physically, strong work by all! Appreciate the opportunity to lead, and honored that the PAX allows me to. Make it a great day fellas! SYITG!

Marmaduke

Well hello again folks! 19 of my favorite men, including 1 FNG (Reservoir) broke free from the sack to welcome Gumbo back into the gloom on the lush and wet fields of NoToll…no better site for re-entry. It went a little something like this:

Mosey to the back parking lot for COP and wait a minute on the New Market Clown Car folks while I provide the disclaimer to our FNG.

COP, all IC, including:

• SSHs x36 (1 for each day YHC was away from RVA)
• DQs
• Helicopters
• Imperial Walkers
• Copperhead Squats
• Merkins
• LBCs x36 again
• Flutter Kicks

THE THANG:

Triple Check with a 17-state Kicker

In teams of 3, Partner 1 does dips on the bleachers, Partner 2 planks on the field, while Partner 3 runs across the field, does 17 merkins (1 for each state that the Gumbo-mobile drove through in the family vacation) and runs back. Repeato x3

Logging the Mile(s)

Mosey over to Pavilion to log a “mile” that was representative of the 6,778.2 miles that I logged in my car to be exact (but who’s counting) as follows:

• Lap around the field
• stop at Pavilion for: 67 1-ct mountain climbers, 78 SSHs and 2 burpees
• Repeato x4
• Al Gore for the six

Slowsy back to the basketball courts for Mary

Mary:

• First hold six inches (or as much as you’ve got) until the SIX arrives.
• Then, Hello Dollies IC
• APDs IC
• Freddie Mercuries in varying cadence from SLOOOW to fast and back to SLOOW.
• 30 seconds of Superman

Back to the Flag for COT, Number-rama, Name-a-rama and YHC took us out

Announcements:

• Summer Tour continues. Get to DaVille and SOJ and stamp your passport.
• HDHH at Kuba Kuba 2 tomorrow – 6:00 p.m. for the run and Posh will be there at 6:45 for the drinks.
• RAMM Gears Amateur Hour #2 this Friday
• Labor Day convergence at Timberwolf at 0700 – DaVillians make your hotel reservations. Rooms go fast SOJ.

NMS:

Oh, it was so great to be back in the gloom. And, to wake up at 0440 with butterflies and nerves about my Q — LOVE IT!

Great to have FNG – Tyler (Reservoir — because of his Midlo/SOJ routes) in the gloom for the first time all bright-eyed and bushy-tailed, even better. Thanks for joining us Reservoir – come back soon and often.

It was also great meeting some new guys, including partnering with Fresh Prince as part of my triple-check group. That man can fly and destroyed the “Miles” workout. Way to go man. I look forward to catching up with you more and learning how you got your name.

I had a wonderful family vacation. Logged a lot of miles – both in the car and on the mountains. It was a great adventure, and I am so thankful to have the ability to do that stuff. Those memories will last forever.

It is equally as wonderful to be able to return to the Gloom with my F3 brothers after 36 days and instantly it feels like I never left. The fellowship and commaradarie and motivation reignites immediately. So blessed! Thank you all.

I look forward to finishing up the Summer Tour and catching up with all those I have missed for the past month.

Spread the positive energy we build every morning, men!

No More Gumbo For You! For today.

16 Strong Soldiers arose from the fartsack to better their mind and body this morning. 530 hit and we were off.

COP-

SSH x 20

DQ x 10

Copperhead Squats x 10

Imperial Walkers x 20

LBCs x 30

Merkins x 10

Arma Circles x 15

Mosey to Field

4 Corners – Round 1

10 Merkins, 20 WWIIs, 30 Mountain Climbers, 40 LBCs – Repeato backwards to Corner 1

Mosey to Side of the field

Triple Check –

Runner – Flutter Kicks, and Jump Squats

Mosey back to the Corner

4 Corners Round 2

10 Burpees, 20 Hello Dolly, 30 Squats, 40 SSHs – Repeato Backwards to Corner

6inches, ABCs, Additional Burpees waiting on the PAX

Mosey to Basketball Courts

Partner Doracides –

100 Merkins, 200 LBCs, Partner Suicides

Arms Up wiating for the six.

Recover

Arms up – Hallelujah Style, Lunge to half court, turn around, lunge backwards remainder of court. Mosey back to Base line with Arms Up.

Arms up again, final Suicide. Keep Arms up for Final Minute.

Back to Flag

Numberama, Namarama, YHC took us out!

Announcements:

-Be on the look out for link from DTH to order personalized shirts in August. Some good points this morning on the shirts, all proceeds go to plant and grow F3 in new markets around the globe, support the cause!

-Labor Day Convergence – Timberwolf 7am, Adventure out, Bring FNG

-Summer Tour still going, support you brothers who are making the rounds

NMS-

Great work this morning! ALL Pax brought the energy and encouragement to get it done today! TCI Claps to DTH, Tobit, and Doozy for leading the planks and Al Gore’s while the PAX finished, appreciate it fellas. Good to have High Hells join us from Nashville, he too was impressed with the lush fields of No Toll. Strong work today men, always a pleasure to spend my mornings in the gloom with you all getting stronger. Be a beacon of light today fellas, you never know who needs that light!

Marmaduke

A much cooler rainy morning was dialed up for a little surprise for the PAX this July morning. 13, including a rehabbed Hardywood, answered the bell and decided to see what YHC had in store.

A mosey, cue the rain, and some clues with a warm up of 12 SSH, 12 DQ and 12 IW. During the IW YHC heard Bullseye question whether this was the 12 Days of Christmas. With that astute observation we set off to the pavilion for a rehash of the 12 days of Christmas workout.

• 1 Dozen LBCs
• 2 Sprints across the field
• 3 Diamond Merkins
• 4 Imperial Squat Walkers
• 5 Golden Burpees
• 6 Dips
• 7 2-ct lunges
• 8 decline merkins
• 9 American Hammers
• 10 Flutter Kicks
• 11 Crunchy Frogs
• 12 Broad Jump Burpees

Close out with a ring of fire, plenty of flair here and Freddie Mercurys.

NMM

Kotters to Hardywood, the man has been laid up with an ankle injury but has been given the go ahead to start pushing a little bit. Hopefully it went well and there aren’t any setbacks, the plush grass fields of NoToll should have helped. At coffeeteria after OTB this week YHC noticed that the Q at NoToll was open, that doesn’t happen often so I jumped on it. Wilson, knowing he was going to be out of town, suggested 12 days so Honeymoon and POG knew what was coming. Christmas in July was a great idea, I thought about mixing up the exercises from previous versions but not this time, maybe when it comes back in December. Greenbow was questioning whether all these gifts were things for the PAX or just things I wanted. It’s both things for me and others I thought you would want. With 12 PAX besides me it works out to something for each of you, don’t fight over which one you get.

I appreciate the opportunities I have been given, especially the privilege and ability to lead this fine group of men today.

• HDHH Wednesday, See Kubota
• Puppy Pile Saturday. 7:05 am
• Men’s retreat (non-F3) in September, See Greenbow

5 Strong arrived in the muggy gloom, mostly unaware of what we were celebrating. 5:30 am and we were off, with a 10 burpee delay near the gate on our initial mosey. More on that later.

Warm up, all IC: SSH x 40 (Flange to YHC: Can I tell them now? YHC: Nah, they will figure it out.), Helicopter x 10, DQ x 10, LBC x 40, HRM x 20.
10 burpees OYO

Mosey to the pavilion in the center of the soccer fields to mark the 19th anniversary of YHC’s 21st birthday with a Super 21:
1 x Merkin, 1 x WW2, 1 x squat. Repeat with 2 x Merkins, 2 x WW2s, 2 x squats… on up to 21. 1-5 rep sets OYO, recovery planks for the 6, 5 more burpees OYO. 6-10 sets, recovery planks, 11-13, more recovery, 14-15. 5 more burpees OYO. 16-17, 18, 19, 20, 21 with recovery in between. 5 more burpees OYO.

With a glance at the watch, we had about 10 minutes left. Feeling I owed the PAX at least a little running, we lined up for a Native American People’s run around the perimeter and back towards our cars. Note to self, these are… different… with a small PAX.

Circle up near the flag for 5 x an ab exercise of each PAX members choice, in their cadence. YHC lead off with WW2’s since we hadn’t done those in at least 6 minutes at that point. Oyster and Tobit brought us Rosalitas and Dollies, Flange gifted us with Freddie Mercuries, and Last Call dropped the hammer, the American kind. YHC gifted the PAX 5 more burpees OYO for an even 40. BOOM.

NMS: Thanks for helping me mark 40 years this morning, I couldn’t ask for a better group of men to share in such a suffer fest to kick things off than you guys. As I look at my posts on facebook from 10 years ago, whining about hitting 30, I appreciate the men in this group for helping me smash through 40 far healthier than I was when limping into 30.

As for the workout, apologies. Flange knew what was coming and showed up anyway. Tobit reconsidered whether a 20 min drive to HBR for frisbee would have been better. You two paced us all morning, as you often do. Oyster found another gear and would not let anyone catch him at the end of the NAP run, though some tried. Last Call, great to meet you this morning. Way to work out there, you crushed it.

Announcements:
Several in the RVA PAX have family members fighting health issues, and YHC learned of an FNG from Saturday who had some heart problems after the workout Saturday. Surely others fight silent battles. Keep these men in your thoughts and reach out if you are so inclined. Sometimes just knowing someone is thinking of you is enough to give you a lift.

On a lighter note, come out to Ardent this Friday night 6-10 and share in a keg of IPA and some food in the back (you’ll find us in a private party among the big tanks) to mark 40 orbits around the sun with me.