Tag: NoToll

YHC woke up this morning with a need for some big ground-n-pound and so joined up with 7 other warriors for a No Toll beatdown. According to legend, it went down like this (more or less):

COP: Don Quixote x 10 IC, Imperial Walker x 10 IC, Russian Soliders x 10 IC, 10 Burpees OYO.

Thang 1: Mosey to the field for a Dora: 100 Merkins, 200 Squats, 300 LBC’s. Plank when done.

Thang 2: Mosey to the other field for another Dora. 100 Dips, 200 Monkey Humpers, 300 Flutter Kicks (single count). Plank when done.

Thang 3: Mosey to another field for…wait for it…a Dora. 100 Plank Jacks, 200 Alabama Prom Dates, 300 SSH. Plank when done.

We wrapped up with a shakeout jog through the trail in Huguenot woods, ending with some Mary (Freddie Mercury x 30 IC, WWII’s x 25 OYO)

Number-rama. Name-a-rama. Mouse Trap took us out. Thanks to everyone for giving my day of Dora a shot and grinding through some big numbers. Honored to lead you men today!

Ollivander

A dozen dove in to the dewy NoToll fields to search for a frisbee that was never to be found. Instead we did:

COP: SSH, Russian Soldiers, Arm Circle, Merkins, Flutterkicks, Scorpion Kicks

THE THANG: Start with 3 sets of 25 Boxing Cockroaches to get the Abs going. Then over to corner of field for: Zs. Run diagonal across field, 5 Buprees, Bear Crawl width, 10 HRMs, run diagonal again, 15 WWIIs, bear crawl across width, 20 Jump Squats. Initial call was 4 sets but audible was called to 2 laps.

Head over to other field: Backwards run half way, jog then spring back. Repeato. Partner up again for PLTs: 3 sets of 25. Then some Pickle pounders for practice.

Back to Basketball court: side run court, 15 HRMs then back and 15 more. Skip court then 20 Ball Dippers. Finish with Mary of Flutterkicks and American Hammers.

NMS: Good to be back at NoToll, it really has been a while. Ollie kept YHC sharp by asking what the Q had called: # of reps, exercise, or reps and exercise the entire beatdown. Apparently the field is wider at NoToll than at Gridiron since the bear crawls wore the PAX out. Getting to 4 laps would have taken too long.

Nice work from FNG Handy Man. Strong showing, especially from someone in the Respect range. Not a lot of SOJ mumblechatter this AM, a lot of NoToll regulars fartsacked or were touring this AM.

Sorry to repeat myself on my 4 year anniversary of earning the moniker Honeydo in the COT but YHC cannot thank F3RVA enough for the positive impact it has had on my life these last 4 years. Remember to embrace the soreness as that means we are truly living!

YHC and 13 (so appropriate) other Warriors of the Gloom posted to NoToll for some post-Memorial Day pain and sweat. Bullseye even got in some EC – well done, sir.

Mosey to the back parking lot for COP, all IC x13, including:

• SSHs
• DQs
• Helicopters
• Imperial Walkers
• Merkins
• Freddie Mercuries
• Flutter Kicks

THE THANG:

Mosey to the pavilion for 13 trips around the Sun in honor of YHC’s son’s 13th birthday yesterday. This was much like 11s but adding up to 13 and with a lap around the field in between sets and 1 extra lap at the end for a total of 13 laps. Exercises were incline merkins and box jumps (or step ups). Start with a lap, then 12 incline merkins and 1 box jump, then a lap and 11-2, 10-3…and so on. The rabbits did Al Gore and LBCs waiting for the six, then the entire PAX ran the last lap with the Six.

Mosey back to the basketball courts for 5 MOM, including:

• APDs
• Hello Dollies
• Rosalitas
• Superman

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

Announcements:

• Summer Tour is off and running.
• Puppy Pile is this Saturday at 0700 (right after Dogpile)

NMS:

Thanks for coming out this morning and following YHC’s plan to honor my oldest with a run-heavy workout. By my FitBit, we covered a little over 3 miles!

It is still hard to believe my son is 13 – where did the time go? I’m very proud of the young man that he is and the big dreams he has for himself.

My middle daughter turns 11 in two weeks. I’m just saying…

Tobit absolutely crushed the workout, with Doozy hot on his tail. Many thanks to Ollie for being my pacecar – strong work man. Also, great to have TuPop back out.

Great effort by all and sorry…no audibles today!

No More Gumbo For You!

18 SOJ regulars, 1 Kotter & 1 FNG embraced the moonlight and early sunrise and assembled at NoToll for a Döner Kebab beatdown that went something like this….

THANG

Mosey to inner parking lot. Can’t see the moon, so mosey to Field for COP: 30 SSHs, DQs, Imperial Walkers, Russian Soldiers, Tempo Merkins, Crab Cakes, SSHs

Take a Lap as a PAX

Line up on End Line for The Golden State Warrior: Like a Beast, but perform 5 exercises at each of 6 stations for a total of 30 in honor of Steph Curry and GSW’s sweep in the 2019 Western Conference Finals. Exercises were SSHs, Monkey Humpers, Plank Shoulder Taps, Capital Letters, Merkins. Loads of planking inbetween.

Stay on the end line for Normalizing Greatness: 36.5 SSHs in honor of Steph Curry’s League History Best 36.5 points per game in a 4 game playoff sweep.

Split into 2 teams, lights and light darks VS darks and dark lights, and play Ultimate Frisbee for 15-20 min. 10 vs 10. If you score, do 3 burpees while the other team runs back to the line. In a turnover heavy barn burner, the darks & dark lights won 4-2.

Mosey back to basketball courts for Bear Crawl for 2 Minutes, followed by 30 seconds of Forward Lunge in Place.

Mosey back to VSF for COT: Dr. Tryhard took us out.

Naked Moleskin:

Welcome back to Last Call! Way to Kotter and get back after it!!

Welcome to FNG Tupop or Two-Pop or 2Pop (think Toucan, 2Can, Tucan) who showed the PAX what a double respect looks like, including a few scores in ultimate. As Vinny said, Tupop makes sense because he gets 2 pops of RESPECT!

It was great to be able to play ultimate with the PAX. We picked up where we left off last year, highlighted by Aisle 5s epic, slipping fails…thrice. Hope there were no scars, Aisle 5…you did great, including your diving catch well out of bounds. Other highlights included too many long throws that resulted in turnovers, heavy dewed fields that led to feet slips and finger slips. The light dark and dark light shirts were confusing, but everyone shared in the confusion so all was well. Radar & JC get YHC’s honorable mentions for solid play down the center of the field. Additional honorable mention to Doozy for an awesome catch that went through his hands but collected with his legs!

Announcements:

Convergence on Memorial Day at Tredegar at 7am.

Puppy Pile June 1 at 7am at DogPile.

Summer Tour signups somewhere on this site.

19 SOJ Champions and 1 FNG surrounded the gloom this morning wanting to continue their quest for excellence and bask in the glory of victory after taking The Ghost Flag back at Field Day. 05:30:01, Wilson asked who had the Q. YHC responded and a snarky comment was made about being late. 5 burpees to start. Wilson commented again, well 5 more burpees. Quiet ensued. Time to Mosey….

COP: x 10- Don Quixote’s, x 10 Russian Soldiers, x 25 SSH, x 15 Copperhead Squats, x 15 Box Cutters, x 20 LBC’s, x 10 Merkins, x 10 Booya Merkins. And done. Mosey over to the soccer fields

Ascending 4 Corners: Corner 1, x 10 Merkins and run to Corner 2 for x 10 Merkins and x 20 LBC’s. Mosey to Corner 3 for x 10 Merkins, x 20 LBC’s, x 30 Squats and on to Corner 4. Corner 4-Merkins, LBC’s, Squats, and x 40 WW II situps. And now, Descending 4 Corners-x 40 WW II situps, x 30 Squats, x 20 LBC’s, x 10 Merkins. Mosey to Corner 3, exercise. Corner 2, exercise, and back to Corner 1 for x 10 Merkins. As the PAX noted, yes 80 WW II situps. Exicon does not mention it that way, but whatever.

Partner Carries-partner up and down the length of the field and back. Lunges for those choosing not to wreck themselves!

Mosey to the playground. In a vain attempt at a triple check-hop around the blacktop, swing jacks, and squats. Defined chaos leaning to total chaos, audible was called about halfway through. Too many PAX members and complete inversion to be being a kid again. To the basketball court.

Modified Dora-cides: Partner up. x 150 LBC’s, x 250 Squats, x 350 SSH. Partner 1 runs suicides and Partner 2 completes exercises til all complete. Nice spirit race at the end between Don Draper and Flange.

Mosey back to the flag. Number-ama, Name-r-ama, Announcements: Summer Challenge is up: Memorial Day to Labor Day, visit all AO’s in RVA. Rumor has it there may be a patch for all that complete.

Doozy took us out!

Naked Mole Skin: It has been a long time since YHC last post to No Toll and the tank is full after this morning’s workout. Welcome, Fiona. I look forward to seeing if you continue sans gloves! Now, keep posting! There is something to be said for that wet feeling on your back at 0540…..God Loves The Fields at No Toll! Great to meet a few new PAX members this morning and see old friends!! Rosie, no sprints today! Isle 5 great to see you out this morning.

Marmaduke, way to get it all out on Dora-cides! PAX, all finished before 0615 so outstanding job emptying the tank before we closed shop!

Doozy, nice work with taking PAX out!

Only those who post understand!

Loud and Proud,

Flatline

The THANG:

YHC was pleased to see the SOJ fleet arrive in force to experience something fresh today – many wondered if an Old Glory was in store as YHC carried the ST on our initial mosey…but an Old Glory just wasn’t in the cards…

Mosey to the Endless Circle of Pain (Field 1 bleachers):  Today’s “House Rules” of Engagement – utilizing the official F3 Workout Deck, the PAX will perform as many COP exercises as indicated on the cards (outlined below), with a Mosey loop around half the field every 5 cards. Rep Count x10 for cards #2-10, x25 for Face cards, and x100 for Aces. YHC shuffled the deck a couple times, and here’s how we went ALL IN:

• HandClap Merkins x10 IC
• Dips x25 OYO
• Diamond Merkin x25 OYO
• AssKickers x10 IC
• Copperhead Squats x10 IC
• Heels to Heaven x10 IC
• Burpees x25 OYO
• SmurfJack x25 IC
• American Hammers x25 IC
• Merkin x25 OYO
• Sprint 200m
• SSH x100 OYO
• Ranger Merkin x10 IC
• Mountain Climber x25 IC
• Bear Crawl 50 Yards
• Chuck Norris Merkin x10 OYO
• Karaoke 100m
• WWII x10 IC
• Plank Jack x25 IC
• HighKnees x10 IC
• LBC’s x10 IC
• Monkey Humpers x10 IC
• Hand-Release Merkins x10 IC
• Squats x25 OYO
• Arm Circles x100 OYO
• Sprint around full Field
• Incline Merkins x10 OYO
• Calf-Raises x100 OYO
• Merkin x10 OYO
• Monkey Humper x25 IC
• Low Plank x60s
• Flutter Kicks x100 OYO
• Derkins x10 OYO

Mosey back to ST for COT:

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

NMS: 

• Well THAT was fun! Nothing like getting through a solid ground and pound with such a great group of guys to get the day started right. A whopping 33 cards completed, but leaves YHC feeling like the Hard Way will be getting the PAX to complete the deck in one workout session – maybe requiring we eliminate the mosey breaks. Don’t worry fellas, you WILL be seeing the F3 Deck again! 🙂

16 Gloom Warriors exited the fartsack this morning expecting a DK Q at NoToll – no such luck. DK called YHC and asked to switch being that it was his sons 10th birthday so we switched and the Pax was stuck with Shakedown.

COT

SSH, DQs, Windmills, Arm Circles, Merkins, and some plank/yoga fun

The Thang

Mosey the long way to the far side of the first field via the other fields (did you know there was a shorter way to get here – duh… of course I did) for a Beast. Merkins, Monkey Humpers, Jump Squats, Divebombers, something forgotten (LBCs?) and then – “Roper, what’s number six?” too slow – Burpees!

Mosey to the pavilion – Triple Check – Plerkins and running. Good clean fun. The view of the sunrise with the crescent moon was spectacular.

Someone said we were doing too much arm work and I was in a good mood so Mosey back to the Bball courts for some hot potato Mary – Wilson cheated, 10 each Wilson not 10 each leg…

YHC took us out

The date I switched with DK will be my 2 years with F3 and I am grateful every day that I found you guys. Thanks to Viral for the headlock and DK for the first workout in the rain.

Announcements

Shakedown is shaving his head again to raise money for children’s cancer research (St. Baldricks) on June 17th. Taking donations and/or team members to join me. Website to be posted tomorrow.

Lab Rat and Shakedown will be going caveman starting tomorrow. Let LR know if you want to join us.

With expectations running high for some big mileage and heavy ground-n-pound today, 17 gloom warriors emerged from their cars to a beautiful No Toll morning beat down that went something like this (according to legend):

COP. Mosey to the Tennis Courts for: Imperial Squat Walkers (IC x 10), Russian Soldiers (IC x 10), Cherry Pickers (IC x 10), 10 Burpees OYO.

Thang 1. Mosey to the outhouse for a Triple Check of Donkey Kicks, Squats, and Running. Al Gore when done.

Thang 2: Mosey to the plush turf of No Toll and complete the following: 10 Box jumps + 10 dips + 10 Merkins + 10 LBC’s + run across the soccer field and back. That is 1 set. We did 10 sets total. Plank when done.

Thang 3: Staying on the fields, complete a Burp-n-Merk pyramid. 1 Burpee with 1 traditional push-up at the bottom. Then 1 Burpee with 2 push-ups at the bottom. Then 1 Burpee with 3 push-ups at the bottom. Pyramid up to 5 and then back down to 1. Doozy then rightfully called out that a proper Burp-n-Merk pyramid should go up to 10 and back down. So YHC took his advice and we completed the rest of the pyramid with 1 Burpee with 6 push-ups at the bottom. Pyramid up to 10 and then back down to 6. Proper Burp-n-Merk pyramid of 10 complete!

Mosey back to flag for 40 seconds of LBC’s OYO. Number-a-rama. Name-a-rama. Dr. Tryhard took us out. There were some announcements, but I forgot them, so put them in the comments section below.

NMS. It was an honor to lead you men today. Thanks for sticking with me on the 4x10x10’s. I love it when Q’s ask you to do some crazy number of exercises that at first glance you say is impossible. But then you settle in to the grind and suddenly realize you are way more capable than what you give yourself credit for. Respect to all the grinders today.

We also welcomed Soul Glow (FNG Mike). Based on his work in the Nuclear Power industry and YHC’s love for any reference from the movie “Coming to America” this name was a rare double win. Naming always stresses YHC out, so any complaints can be sent to TYA in writing on the 6th Thursday of the month from 9:00-9:01am. In triplicate please.

See ya in the gloom!

Ollivander

13 SOJ redwoods escaped the draw of the warm fartsack. On what was hopefully the last cold morning of the spring they came to see what Flatline had in store but got YHC instead. With Flatline unavailable after the recent death of his M’s grandmother he reached out to me last week to take over but I decided to leave the Q sheet alone. Most of the PAX stayed in the warm cars until the last minute, or at least until Tobit got out and started stretching, we saw you checking him out Gumbo. Apparently a few of the PAX had checked the Q sheet and were looking around for Flatline until the mosey began. I tried a to mimic Flatline along the way but was told there was not enough energy or volume to do it justice.

THANG

Parking lot COP – SSH, DQ, Plank for Annie, Merkins, Alt. Shoulder Taps, Mtn. Climbers, Merkins, LBC.

Mosey to the field for a Flatline special – sprint the field, 15 merkins. Only once this time. Next up was the Quarter Pounder – run to 25 yd line do 25 merkins backwards to the start, repeat to the 50, 75 and 100 with 50 squats, 75 Mtn Climbers, 100 SSH. Repeato for a Double QP with apologies to Bullseye – 25 WWI, 50 2ct Freddies, 75 2ct Flutter kicks, 100 LBC.

Back to the parking lot for a triple check – Run the loop, BTTW (fence), Pole smokers. Carousel plank walk around the island for the 6. Mosey back to the basketball courts for donkey kicks and monkey humpers, rounds of 10, 15 and 20. 6 inch hold for the six.

Close out with a ring of fire with lots of flair including Dive bombers, Hitchhikers, Stagger merkins, Werkins and others… Wilson and Posh stole the show. Wilson with his dog pointer merkins lifting opposite hand/leg on each and Posh with the full body explosion getting hands and feet off the ground for 10 merkins. That man has gotten strong!

Numbers/Names/Wilson took us out

Announcements

VQ Thursday at the FORGE – Don Draper has the Q

Gomer Pyle Q week, find him if you can

NMM – Thanks for following along today men. It was no Flatline Q but it had it’s own flavor, most of which the PAX could predict. I think I heard a few people call out what was next before I gave the instruction. Next time I’ll have more variety for you. Gotta give it to Posh again, those merkins were impressive, not sure if there is an F3 name for those but there should be. DK was missing Flatline and I tried to get the cadence right but it just wasn’t the same. DTH was already thinking of ways to do a Full Pounder or more. Good push today men, another great start to the day. Go do something good for someone. That’s basically what Wilson said right.

11 gloom warriors posted despite the late night of basketball (congrats Hoos fans!) even knowing that an Old Glory was in store…or at least most of them knew.

The flag was planted at 0520 and grabbed at 0528. A quick explanation of the Old Glory for the first-timers and a quick mention of the reason this OG was put on the books – to honor Doozy’s friend John “Big Mac” who we recently lost and other fallen vets. With that motivation, it was sure to be a great effort in the gloom and that it was…and we were off.

1 mile mosey to and around both fields. Plant the flag in the front corner of the first field and plank for the six. Timer set for 20 minutes and exercises confirmed (20 merkins in corner 1, 20 jump squats in corner 2, 10 burpees in corner 3 and 20 WWIIs in corner 4). Complete as many laps/corners as you can in 20 minutes….GO!

No surprise, Rosie took the lead and didn’t look back. Doozy and Tobit pushed him though. YHC saw a lot of Posh and Ollivander and a few others in the second wave. Way to push everyone!

Time was called – reconvene at the Flag for 2 laps battalion style (today’s indigenous people run) with Old Glory always leading the way. Doozy and Tobit pushed the pace a few times, but everyone kept up.

Back to the Flag for 3 Minutes of Mary including 25 American Hammers IC and 20 APDs (suitable for Big Mac according to Doozy) IC.

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

Announcements:

• Prayers up for Big Mac’s family as they continue to work through the grieving process.
• Prayers up for other fallen vets, law enforcement, first responders and other civil servants as well who have served this country.
• Continued prayers for Flatline’s M’s grandmother.
• VQ ALERT – tomorrow at SOT – Doozy has the Q.

NMS:

Great morning for an Old Glory with a little extra meaning today. I know it helped me push just a little harder and complete those last 10 burpees just before the horn blew.

Great to see Scrooge back out in the Gloom after his first post last Thursday. Hope you enjoyed the OG. Kotters to Sin Bin – hope to see you more as the warm weather returns.

Great work men!

No More Gumbo For You!