Tag: NoToll

YHC arrived to Huguenot Park with New Market already on scene. Flag planted and in the car position till 0525. Time to emerge from the warmth of the SUV and await the PAX to arrive…..17 Cold Steel Warriors in the gloom, waiting to see what YHC had in store. 0530……time to mosey.

COP= x15 Arm Circle, forward and backward. x 20 SSH, x 20 Imperial Walkers, x 20 Flutter Kicks, x 20 LBC’s, x 20 Plank Jacks. Enough……1 lap around the fields to increase blood circulation.

Triple Check= 1 Partner performs x 2 runs across the field. 2nd Partner, dips. 3rd Partner, WWII situps. Mosey to the basketball courts.

Dora-cides so partner up= 1 Partner runs suicides, 2nd Partner performs set exercises, switch and repeat. x 100, 2 count Freddie Mercuries. x 200 Imperial Walkers, single count. x 300 SSH.  Mosey to far corner of basketball court.

Ascending Four Corners= Corner 1, x 10 Merkins. Lunges to Corner 2= x 10 Merkins, x 20 Flutter Kicks, 2 count. Lunges to Corner 3, x 10 Merkins, x 20 Flutter Kicks, x 30 Plank Jacks. Lunges to Corner 4, x 10 Merkins, x 20 Flutter Kicks, x 30 Plank Jacks, x 40 WWII situps.

And Rosie politely stated, “0615.”

Mosey back to the flag. Number-ama, Name-r-ama, Announcements: Marmaduke is still collecting winter weather gear for donations.

YHC took us out.

NMS= YHC has been absent over the past several weeks for Thanksgiving with M’s family and hunting the white tail buck in Rockbridge. Everyday, YHC thought about the PAX and the workouts that had transpired. To say YHC missed this group is an understatement!! Glad to be back in the PAX and at the gloom!

Doozy, way to workout with just us two during the triple check.

Dr. Tryhard, YHC’s bad on missing the crucial fact you are a graduate of The Institute. Outstanding work and the privilege was all mine this morning. May God continue to bless your missionary work!

Rosie and short sleeves. Respect!

Gentlemen, hope is a powerful thing. The strength and hope you show YHC every morning is my blessing in this Christmas Season. Continue to shine the light and give hope to that one person who may need it!!

It was a honor to lead the PAX this morning. Thank you for following!

Only those who post understand!

Loud and Proud,

Flatline

17 posted to NoToll for day 2 of the Week of Gumbo, and while today’s gumbo didn’t give you the runs, it did leave a bit of an after-taste.  The menu looked something like this:

Mosey to the back parking lot and 1 time around and circle up for COP, S-T-A-C-H-E style:

• SSHs x40
• Tempo Merkins x40
• Alabama Prom Dates x40 (or as many as Mr. Roper could muster)
• Copperhead Squats x40
• Hillbillies x39 — BRAIN FART…I’m old now, remember
• Eleven Burpees…needed that “E”

Lindsay (40s) Round 1 – 30 LBCs and 10 Jump Squats, then sprint across parking lot to the other side and do 25 LBCs and 15 Jump Squats.  Continue back and forth +/- 5 until you get to 10 LBCs and 30 Jump Squats.  Al Gore for the six

PLTs – find a partner and do 40 PLTs each

Lindsay Round 2 – Same set up as before, new exercises – Freddie Mercuries (2-ct) and Merkins

Mosey back to the basketball courts

4 Corners Round 1 – 10 Burpees in corners 1 and 3; 10 2-ct Flutter Kicks in corners 2 and 4.  Lunge between 1 and 2 and 3 and 4. Run between 2 and 3 and from 4 back to 1.

4 Corners Round 2  – 10 Merkins in each corner – run in between.

7 Minutes of Mary — Proud Mary in honor of Tina Turner, who shared yesterday with YHC as a birthday

• Hello Dolly
• Rosalita
• Rocky Balboa
• American Hammers
• Box Cutters
• 1 minute of Superman

COT, Number-rama, Name-a-rama and YHC took us out.

Announcements:

• Marmaduke made the first delivery of coats but is still collecting more for another delivery. Bring them out to Dogpile.
• Good luck to the PAX members running Bear Creek this weekend.

NMS:

It was a bit chilly this morning but we got the blood flowing and the sweat rolling – especially with the 40 Tempo Merkins…OUCH!  That was a lot of work just to get a “T” in the rotation.  Total of 180 Merkins today for those keeping count.  That ship sailed for YHC long ago.

Another extra credit morning for the New Market Rucking crew.  Great job guys.  Honeymoon even found $20 during the 4 corners….that extra credit pays off!

Great to have a good crowd out at NoToll.  Sorry to not take advantage of the lovely fields.  The parking lot seemed like the right size for the 40s.

Strong work by all this morning.  See you all in the gloom – I’ll be here all week!

No More Gumbo For You…until tomorrow at SOT.

Ten solid men showed up on an unusually warm November morning to see what was in store.

COP – Tricep Push ups, Squat, Imperial Walker,  Arm Circles, SSH, Merkin & LBC.

Grab the coupon and head over to the front field (usually the dryest) for……….

The BEAST – Monkey Humpers, Merkins, Alabama Prom Date, Carolina Dry Docks, Imperial Walker & Burpees.

Head back to parking lot for something new with a coupon (no one ever guessed the contents). Circle up back to back with your partner creating a circle. Pass the coupon around the inner circle.

Time for some parking lot tracers. Just a simple up and back on both sections of the parking lot until it ended.

Back to the coupon! Rotating Ring of Fire! Total of ten merkins with one hand on coupon (5 each side). Rotate directions for second round.

Back to the flag!

NMS – YHC has not Q’d in some time. And this was not my original plan, but thanks to Marmaduke & Honeymoon, it was passed to me. Thankfully Marmaduke is a solid Q and shared his ideas. The Beast is always a crowd pleaser and could not be complete without burpees. Not quite sure the coupon exercise worked out how I had it in my head, but after further discussion with Beaker on ride home, I will bring back with a minor adjustment. At one point Doner Kebob was discussing with someone how to service a hen. That got everyone’s attention it went downhill from there. Funny what you can find on the internet and that is some time I will never get back. After spending way to much time watching Hens getting serviced, I chose to share how to prepare a chicken. Enjoy.

Announcements – TYA is leading his annual Thanksgiving beating Thursday at 6am @ Mary Mumford. Marmaduke is still accepting coats/jackets/gloves. If i missed anything please add.

Great job today men!

20 hardened ironheads landed at No Toll looking to get muddy.  Luckily for the pristine fields, it was an Old Glory day and the majority of the activity was confined to the perimeter.  Here’s what went down:

THANG:

YHC grabbed the Flag and away we went.  No FNG’s, so a quick disclaimer was given on the fly.

Red, blue, doesn’t matter in the gloom, 14 able bodied voters turned out at NoToll to cast their vote for a beatdown and also to kick off YHC’s birthday with a bang.

THANG

Mosey to back lot

COP

• Copperhead Squats
• Cherry Pickers
• Hillbillies
• LBCs
• Reverse Scorpions
• Merkins

Mosey to field 1

Battle for the House (Split PAX in half – Team Red vs. Team Blue)

• First team to 218 Burpees wins to take the House – Winner Team Blue

Mosey to shelter

Shootout for the Senate

• First member of Team Blue or Red to 51 Derkins wins the Senate – Winner Rosie, Team Blue

Mosey to Field 3

Election 1 – Lindsay vs. Dora – Winner Lindsay

• Lindsay (20/50…50/20) Merkins & Monkey Humpers

Mosey back to Field 1

Election 2 – 4 Corners vs. Triple Check – Winner 4 Corners

• 4 Corners (C1 10 Merkins, C2 10 Merkins & 20 Mountain Climbers, C3 10,20, 30 Jump Squats, C4 10,20,30, 40 Freddie Mercurys)

Election 3 – PLTs vs. P Dying Cockroaches – Winner PLTs

• 3 sets of 25 each

Recount Election 2 – Winner Triple Check

P1 Dips, P2 Box Cutters, P3 Run Field

Mosey back to SF

Dictator Q calls for 1 minute of Burpees OYO

Numberama, Nameorama, COT

MOLESKIN

Once every 6 weeks to 2 months or so YHC treks back down to the place he used to call his home AO.  Always great to see the fine gentlemen of SOJ and also to enjoy the velvety soft fields of NoToll.  No better way to kick off YHC’s birthday/ Election Day/ fellow PAX Posh’s birthday than with a beatdown and the Q.  YHC planned to have the PAX choose their own adventure and vote throughout the workout for which pain to be inflicted.  Honeydo contacted YHC yesterday to let him know the PAX at the Heartbreak Ridge polling place would be fighting it out for control of the House and the Senate and suggested we do the same.  Not surprising, any team with Rosie as a member would come out on top.  YHC would vote for Rosie in a second.  Welcome to FNG Radar, hope to have you back soon, Respect!  Regardless of whether we’re team red or team blue today, let’s all hope our re-elected and new leaders exemplify the servant leadership of the fine men and women of F3 and FiA.  In Shakedown’s wise words, vote yes on proposition F3.

ANNOUNCEMENTS

Hammers and Ales this Saturday

15 men (and 1 LIFO) assembled south of the James on a beautiful October morning. The clocks hit 5:30am…and we were off.

THANG

Run half of a (full) perimeter

Circle up for COP: SSHs, DQs

Audible to run away from Beaker (LIFO) so he couldn’t reach us

Circle back up for COP: DQs, Russian Soldiers, Copperhead Squats, Merkins, Peter Parkers, LBCs

Run half of a (full) perimeter

Partner up for Love Field: bear crawl, crawl bear, forward lunge, backwards lunge, imperial squat walkers, bear crawl, crawl bear (al gores and plank-o-ramas inbetween)

Run half of a (full) perimeter

Circle up for Mary: Flutterkicks, Hello Dollies, Dying Cockroaches

Mosey back to flag

COT: YHC asked for a moment of silence to reflect on the violence in our country

NAKED MOLESKIN

YHC had no plan upon arrival to the AO. Even if YHC had had a plan, leading the PAX to run away from Beaker upon his late arrival was definitely part of that plan. Still, it was as funny to see everyone’s reactions to such a stupid idea.

Love Field has never felt so long. The PAX was not pleased with the first bear crawl iteration…and 2nd one went down worse than that…and both crawl bear iterations were met with even more disdain than that. Goodtimes.

YHC called for 26 of most exercises. No one asked why, but it shouldn’t be hard to figure out. Here’s a hint.

Cold, wet hands this morning boys…

Announcements

Marmaduke is still collecting coats.

Hammers & Ales – Nov 10. See Viral for details.

VA Beach 2 year conversion this weekend. Anybody going?

18 arose from the warmth of their bed to post at No Toll this morning to start our day off in the most glorious of fashions! And yes, those beds are getting warmer………0530 time to mosey.

COP- x 25 SSH, x 11 Helicopters, x 15 Copperhead Squats, x 25 Plank Jacks, x 25 LBC, and x 15 Flutter kicks. Evidently the PAX was amused at YHC’s cadence call and I thought it had gotten better. Enough, time to mosey.

Merkin Mile- 2 laps around the soccer field and every half lap stop, x 12 Merkins and x 12 Merkins for first lap. x 12 HR Merkins, x 12 HR Merkis for second lap.

11’s- Exercise one, Copperhead Squat, x 1 and run across soccer field for exercise two, Mountain Climbers, 2 count, x 10. Rinse and Repeat going up on squats and down on mtn climbers till x 10 squats and x 1 mtn climbers. Mosey to the basketball court.

Doracides- partner up. x 150 LBC’s, x 250 SSH, x 350 LBC’s. Partner one runs suicides while partner two performs exercises. Complete reps, move through the exercises, and run suicides.  With time to spare….

Ring of Fire. YHC starts on one side, Rosie started on the other. Moving to the Left, each PAX performs 20 Merkins-any type! 0617….slightly over time but extra credit is super! Mosey back to the flag!

Number-ama, Name-r-ama, Announcements: Puppypile this Saturday 0700-see Marv! CSAUP recap-totally super! Dogs and Cats!

YHC took us out!!

NMS: YHC was glad to reintroduce himself to “newer” PAX members. PAX, keep pushing yourself and never settle!

Yes, YHC believes his cadence is a little……blah…..but gotta keep up with the count! Always glad to provide humor for F3 RVA, especially at 0535 in the am!!

During the Merkin Mile, YHC was sure there was some mumble chatter that was missed. Feel free to elaborate!

This morning I received word from one of my best buddies and the passing of his father, very sudden!  So today, YHC is glad to receive the spiritual blessing from my F3 Brothers!! Men, hug your loved ones as often as possible and even more when you don’t want too!!

God Bless F3 and each of you! Only those who post understand!

Loud and Proud!

Flatline

Ten warriors arose from the fartsack on an overcast and chilly morning to show No Toll who’s the boss!

COP-

SSH x 20

Helicopters x 10

DQ x 10

Merkins x 10

LBCs x 25

Arm Circles

5 Burpees OYO

Mosey to the field

Triple Check- Dips, WWIIs, Running

Al Gore

Love Hill – Partner Up – Runner, Bear Crawl, Lunges, Broad Jump Burpees – Ovr and back across soccer field.

Plank Up

Mosey to corner – Form a Single Line down side line.

Indian Burpee Exercise Line – First man up does 5 burpees, then runs to end of line. Next man up does the same. Remainder of PAX does exercise called out by YHC.  Complete once the length of field has been covered.  Exercises consisted of – Merkins, LBCs, Arm Circles, SSHs, Monkey Humpers, Flutter kicks, Elbow Planks, Pickle Pounders, and a few others.

Mosey to Parking lot

Triple Check #2 – Pole Smokers (hold at 6 inches), Carousel Plank Walks, Runner

Mosey to Flag – Mary – Alabama Prom Dates, 3 Burpees OYO

Numberama, Namerama, Flange took up out!

Announcements – Hammers and Ales November Nov. 10th – See Viral

Coat Donations on Saturdays, See Marmaduke

CSAUP this Coming Sat 10/20

NMS –

Thank you for letting me lead today fellas!  Strong work by all, way to push.  Sorry to be so short, there is work to be done today.  Have a great day gents!

Marmaduke!

17 men rose up and met the challenge of the audible and didn’t really know what to make of it, or were just flat out pissed.

A bit of history:  YHC’s last post was (sadly) August 30, 2017 and last Q was (even sadder) January 24, 2015.  So when YHC saw his name on the Q list for today’s No Toll, it seemed like a good opportunity to break free from the fartsack and get back into working out.

Back on September 4, 2018 at 2:09 pm, BT signed up to Q today’s No Toll under the name “Conspiracy” in an effort to disguise an “Old Glory” workout.  This is not unprecedented, as Loose Goose similarly disguised his “Lucky Horseshoe” workout on October 29, 2015.  It just happened to be a coincidence that YHC was planning on posting today to Heartbreak Ridge, but called an audible when seeing the Q sheet (#YearOfBalance).  Hence, the illusive Conspiracy Q.  And with a non-traditional F3 workout in store for today, it rightly left some stank in the air.

The workout was inspired by the F.B.I.’s release of a fitness app to help applicants practice the fitness test.  It’s a true you-vs-you workout against the clock, in camaraderie with fellow F3 brethren to help push to maximum potential, and with an option to see how your scores match up with fitness standards across the world. And while we do have workouts that serve as benchmarks (ie Old Glory and Lucky Horseshoe), the hope was this workout would allow us to benchmark our performance against ourselves and others (if desired), something that we can’t easily do with Old Glory and Lucky Horseshoe.

The PAX grabbed hold, somewhat reluctantly, but pushed through the challenging workout.

Here was the good work for the morning:

• 1 minute of sit-ups
• 300m run (which was closer to 500m)
• Continuous push-ups
• 1.5 mile run

Form for the sit-ups and push-ups were essential if you want to compare performance on the scoring scale.  Otherwise, you’re comparing apples to oranges.  Well, and good form is just….a good thing.

• New Agent Scoring Scales
• Existing Agent Age / Gender Scoring Scales

YHC was in the back of the pack.  Why?  Because there’s something about crossing over 40, raising an 1.5 yr old, and a demanding, high-intensity job that caused F3 (and any other workout) seem to be too far a stretch for the last 2 years. Therefore, YHC is working towards #YearOfBalance, where the focus shifts back to taking care of myself so I can best take care of my family.  A key component of that is working out.

And while the mutiny was held off after the 2nd event, it was not unwarranted.  Being called out for not running the 300m with the group was a violation of F3 principles (#Clipboarding), even if it was to help the group.  YHC did stay late to finish the 300m with a paltry time of 71 seconds.  I’m sure with the push of the group, that would have been a little faster.

So let’s sum up today:

• Good intentions ✅
• Hard Workout (as hard as you made it) ✅
• Change is hard ✅
• Mistakes were made  ✅
• Sinner ✅

I leave you with these questions:  What’s good enough?  Are you happy with your efforts in life?  Are you where you want to be?  And what is your measure of success in fitness and in life?

See you tomorrow at WDog.  And for anyone who still tastes the lingering stench, come join me for a cup o’ joe afterwards and we can talk it through…my treat.

Conspiracy

#YearOfBalance

14 eager SOJ men posted to NoToll this morning for a heaping helping of Gumbo.  It was served as follows:

Mosey to the backlot for COP, including:

• DQs
• Helicopters
• SSHs
• Imperial Walkers
• HRMs
• LBCs
• Freddie Mercuries at varying speeds

THANG:

Modified 4 Corners

• Round 1: Do 10 merkins in corner 1 and run to corner 2 and do 20 WWII sit ups, then run back to corner 1 and plank for Six.  After everyone is back, 10 Alternating Shoulder Taps IC.
• Round 2: 10 merkins in corner 1, 20 WWII in corner 2, run to corner 3 and do 30 single-count mountain climbers, run back to corner 1 and plank for six.  10 ASTs IC as a group.
• Round 3: 10 merkins in corner 1, 20 WWII in corner 2, 30 mountain climbers in corner 3, run to corner 4 and do  40 SSHs, run back (the long way) around to corner 1 and plank for the six, 10 ASTs IC as a group.
• Round 4: 10 merkins in corner 1, 20 WWII in corner 2, 30 mountain climbers in corner 4, 40 SSHs in corner 4 – spring AYG short length to corner 1 to complete the BOX and do 5 Burpees.

Pavilion Dora

Partner up and complete, as a group, 100 box-jumps/step-ups, 200 incline merkins and 300 single-count flutter kicks while alternating sprints across the field and back.

ROF

Circle up in the grass for 2 rounds of ROF.  Starting on your six and holding six inches, 10 box cutters and pass it around – plank after  you complete the box cutters, then half-way through the second round started and 10 merkins started chasing the box cutters.  Pop up to Al Gore when you finish your merkins.

Times up – AYG back to the SF for COT, COR, NOR and YHC took us out

Announcements:

• Bring your coats, jackets, sweaters, blankets to Marmaduke or his crew on Saturdays.  He will get them to local shelters.
• CSAUP 10/20
• October mile-a-day challenge — https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/edit?ts=563e70a3#gid=169023553
• There appears to be a Garmin steps challenge for the month?
• Some of you might have noticed the new street sign at the entrance to the backlot at NoToll.  Rosie found this story — https://www.richmond.com/news/local/chesterfield/chesterfield-family-lives-without-son-and-brother-chesterfield-names-road/article_d839239c-8e5b-59f8-978f-ab7618aa0510.html.  A great reminder of the tremendous sacrifices our troops make for us and for our freedom.  We should keep that in mind when we are feeling tired or sore when working out under that Pavilion.

NMS:

Great crew this morning for another great morning on the NoToll fields.  We logged some miles and got some pain in as well.  Rosie has a springboard on his back and can crank out WWII sit ups like nobody’s business.  He smoked the 4-corners.  Flange was right on his heels.

Great to have Dr. Tryhard and Draper back out.  Hope you guys are settling in to being regulars like Doozy appears to be doing.  Great job.

Have a great day men.  Remember – exercise some patience with someone today!

No More Gumbo For You!