Tag: NoToll

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.

An energetic bakers dozen arrived at No Toll this morning ready to take on what YHC had in store.  At the buzzer, we were off to the plush, green, very wet soccer fields. 

COP:  Windmills were called, but YHC starting performing Helicopters…so that’s what we went with.  DQ’s, Russian Soldiers, Hillbillies, SSH’s, Merkins, American Hammers, Freddie Mercury’s. 

Warm up: Stay in circle, YHC joins the circle to perform a fire drill.  PAX is chopping feet, while person to left of YHC calls out fire, all hit the ground, roll to the right to perform 1 Merkin, roll back to the left to perform 1 Merkin, then back to feet chopping.  Each PAX member calls out fire till we make it all the way around the circle.  Recover. 

Staying in the circle, the PAX together performs Happy Jacks.  5 rounds of 5 SSH’s (3 count) and 2 jump squats.  Recover. 

Again, staying in circle, Howling Monkey’s is called out.  PAX is in squat position, grabbing ankles.  PAX member to left of YHC starts 10 Monkey Humpers while the rest is holding squat.  When PAX members completes 10, it moves to the next one in circle, moving all the way around till all PAX members have completed their 10. 

Mosey to corner of field for a different version of four corners.  Sprint the length of the field to corner 2, perform 10 Smurf Jacks (an Opus favorite), carryovers the width of the field to corner 3, 10 more Smurf Jacks, sprint to corner 4 with 10 Jacks, carryovers back to start and should have been 10 more Jacks (YHC forgot to call those out).  Second round, sprint the length, Mosey the width and 10 burpees at each corner, which YHC didn’t forget about at the end. 

Mosey to parking lot to perform a Burpee, Indian Run around the perimeter of the parking lot and continue to the courts.  YHC started in front, peeled off to perform Burpees while the PAX continued to run and pass.  Once the end of the line reached YHC, YHC popped up and fell back in line while the now front member was peeling off to perform Burpees.  Each member did this twice on the way to the courts, worked out perfect.

On the courts, YHC calls out Partner 21’s.  With a partner, 1 Booyah Merkin and 1 WWII, 2 BM and 2 WWII, 3 and 3, and so on to 21!  Or, so it was meant to be 21.  YHC called an audible to 11.  YHC did not have a partner and McRib pointed out (and rightfully so) I was missing out by doing standard Merkins.  So, YHC went to shoulder tap Merkins to complete. 

To finish, gather at the corner baseline for a Triangle Bear Crawl.  Start Crawl from corner to half court line, pop up for 10 SSH’s, Crawl across half court line to base line, 10 SSH’s, Crawl diagonal back to original corner, 10 SSH’s. 

Back to flag!

Numberama, Namerama, YHC took us out.

Announcements: Sonic provided some thoughts and encouragement for struggles we face day to day.  Thanks for sharing!

Once again, I’m grateful to have the opportunity to lead at an AO and be around such a great group of men.  Thanks for pushing so hard this morning.  I can honestly say I think we were all spent after this one, but you men crushed it!  The 21’s did look really good on paper, but as we know, it doesn’t always translate well at the end of a workout…maybe at the start next time. 

Have a great day, gents!

Staying in the c

COP: 

8 versus 8 for Southside Ultimate this morning, along with 1 FNG! Play was hard and fast, with the dark shirts really hustling to pull out the win. Ollie felt the need to do some merkins and burpees while we were setting up the field, so we gifted him with 10 merkins IC to finish it up back at the flag. There was some great defense played today, and lots of good hustle. I won’t try to break it down any further than that. Ultimate is such a great game, how can you not have fun?

Big welcome to FNG “Sonic” to the pax. He got a little deer in the headlights in the circle, being an unusual first workout nobody had talked to him up to that point to tell him what to expect. Wilson almost got his way with the name “Hooker”, but the Q saved him from what seemed like a mortal wound to his heart. Talking to him a bit after, he’s X-Navy, so you know he is awesome! Glad to have another sailor around.

Apology of the week was going to go out to the New Market gang for busting balls on their epic screw up yesterday. But since they were given such a gift by Chumbucket as being able to count that debacle as part of the Tour, you will get nothing and like it!

Lab Rat apologizes…

34 men posted, 33 men stepped up to the plate for the Fourth Annual F3RVA Home Run Derby and the results were much the same as the previous 3 years…LOTS of Burpees and a few bombs.

With McRib unable to go for the 3-peat, Rosie stepped up his game to keep the trophy with SOJ for the 3rd year in a row with 2 bombs. Marv, Kryptonite and Fudd each had 1. That’s right, 33 batters, 99 swings and just 5 home runs. But, on the bright side, we did get 87 Burpees in!

For those checking the record books, here are the F3RVA HR Derby Champions:

• 2016 (Inaugural) – Wedding Singer
• 2017 – McRib
• 2018 – McRib
• 2019 – Rosie

The PAX continues to grow and grow from 7 in 2016, to 22 in 2017, 23 in 2018 and a whopping 33 this year.

With the rise in numbers, YHC made the decision to reduce the pre-game calisthenics and lighten the burpee penalty to ensure that we could get through the lineup. All in all, it went something like this:

Make sure to sign-in for your spot in the Lineup and then form up around the Flag in right field. 2 Poles (run from foul pole to foul pole twice) to loosen up the legs, then circle up for a quick COP, including DQs, SSHs, and Arm Circles.

Instructions were – 3 swings (for the record, YHC did advise the PAX that you may be selective and wait for a good pitch…just sayin). A fair ball over the fence is a Home Run, everything else is CRAP…I mean an OUT. If a Batter makes 3 outs – PAX does 3 Burpees. If a Batter hits 1 Home Run – PAX does 10 WWII situps. If a Batter hits 2 Home Runs – PAX does 10 good form Jump Squats. If a Batter hits 3 Home Runs…ha, like that is going to happen — BUT, if it ever happens, the Batter gets a victory lap around the bases while the PAX does an exercise of his choice.

It took until Batter #14 (Kryptonite) before a ball left the yard. YEP – 13 batters and 39 Burpees in a row…OUCH!

Marv stepped in a few batters later and almost jacked one FOUL before launching one out to Right Center that almost cleared the second fence on the field behind ours. Just when it looked like Tuckahoe might take the HR Derby crown on Huguenot soil, Rosie stepped up and BOMBED 2 out to left and left center for the crown. Fudd launched one out a few batters later but couldn’t get a second to push into a swing-off with Rosie.

We got through the lineup with a few minutes to spare, so we ran the bases, sprinted out to the Flag and Planked for the last minute.

COT, Number-Rama, Name-A-Rama and YHC took us out.

Announcements:

• Puppy Pile this Saturday (0705) at Dogpile. Marv has the Q
• Happy Hour this Thursday at Tavern 19 (Independence Golf Course) – bring the M and the 2.0s for some food and music and family fun.
• F3RVA Retreat – September 21. See Vinny for details. Also, there is a sign-up sheet for teams for the Cornhole tournament — you MUST partner with a guy from another Region. Vinny and Gumbo will bring the STACH BROS to life. Everyone else is playing for second place!

NMS –

I love this day gentlemen. It is not our toughest workout and I know there is a lot of standing around…unless you are Fudd and Bodos and freaking eating up every ball in your vicinity. But, it is great fun and something that YHC and my 2.0 (Redbird) very much look forward to every year. I can’t thank you guys enough for playing along and for getting jazzed up about it. 33 guys out there was awesome.

Thanks to Shakedown for posting in his sling (and in pain) to take some photos for us and to be with us.

Great coffeeteria afterwards with Two-Pop, Bullseye, Flatline, Shakedown, Rosie and Redbird.

Offshore has requested the YHC update the bucket of balls for next year, so I will be in search of some juiced up balls and maybe some corked bats. One thing is for sure, I will look very much forward to the Fifth Annual HR Derby and to enjoying it with you guys.

Until then, and until August…No More Gumbo For You!

Mid-seventies and muggy – perfect ingredients for another DTH sweatfest. No cards, no cabers, just pure ground & pound perfection. Fourteen veteran fartsack escapees woke up with a fever, and since DTH forgot his cowbell, the only prescription was more pain! 

The THANG:

Partner Up – Partner Carry (alternate as needed) to COP #1 in the Parking Lot:

• SSH, Imp Walkers, Russian Soldiers, DQ’s, Ball Dippers, Cherry Pickers
• x15 reps for each exercise, all IC

Mosey around Field 1 and end up at bleachers for COP #2:

• Partner up for 11’s 
• Counting up with Box Jumps
• Counting down with Bropees
• Wheelbarrow between sides (much modification was implemented here)
• ABC’s for the SIX

Mosey to end of Field 1 for COP #3:

• Quarter Pounder – Sprint out to complete exercises, then run backwards to beginning
• 25 yard line – x25 Crowd Pleasers (Merkin + Groiner) 
• 50 yard line – x50 Heels to Heaven
• 75 yard line – x75 Crab Cakes
• End Line – x100 LBC’s (rabbits help the SIX complete LBC’s)

Mosey Back to Flag for COT:

• Counterama #14
• Namerama
• Announcerama (see Comments)
• YHC took us out in Prayer

NMS:

• You know it’s gonna be a good day when your first mosey is Partner Carries. Granted, there were a few heels dragging… “wait no warm up exercises first?!” YHC was impressed with the light mood and cheerful mumble chatter  despite the steady grind of mind over matter…but that’s F3 for you – we thrive under pressure.  Keep posting fellas, and keep EH’ing those Sad Clown neighbors and coworkers who you KNOW are wasting away without quality fitness/fellowship/faith.