Tag: NoToll

A total of 15 optimistic daffodils escaped the warmth of their bulbs to bloom this beautiful Spring morning. Here’s how YHC watered the flowers:

The THANG:

WARMERAMA on the BBall Court:

• 4×4-icides – Suicides with x3 4×4’s each time you hit the baseline (each Burpee has x4 Merkins & x4 Mountain Climbers)
• LUMBERGH & HARDYWOOD arrived late, but just in time to join the fun and say – “wait, what’s a 4×4?”

Mosey to COP #1: (parking lot)

• Crab Cakes – 4ct x10
• Breakdancer Merkin – 4ct x10
• DR. W – Dolly / Rosalita / W – 8ct x10
• Angle Grinder – Merkin, Rt hand to Lt knee, Merkin, Lt hand touch Rt knee – 8ct x10

Mosey to COP #3: (run loop around to main field)

• Four Corners (+Escalator):  x10 Dive-bomber Merkins, run, add x20 Ball-dippers (2ct), run, add x30 American Hammers, run, add x40 Mountain Climbers …escalator back to start
• ABC’s for the SIX

Mosey Back toward Flag:

• Capture the Flag – Two planking lines facing one another – Caterpillar 50 yards to the ShovelFlag (last man box jumps over planking teammates to the front, repeato until flag reached). Winning team performed Flutter Kicks while the Runners-Up enjoyed 10 more Burpees.

10 Minutes remaining – Repeat the fun:

• 4×4-icides – Suicides with two 4×4’s each time you hit the baseline
• DR. W – Dolly / Rosalita / W – 8ct x10
• Angle Grinder – Merkin, Rt hand to Lt knee, Merkin, Lt hand touch Rt knee – 8ct x10
• x20 Freddie M’s IC … “just for funsies”
• Finish up with the DTH CircleMerk (x3 one-armed Merkins completed in tight plank circle, right arm over back of next man) 

COT:

• Counterama #15
• Namerama …mostly DTH’s present today
• Announcements (included below in Comments)
• YHC closed in Prayer

NMS: 

Wow, where to even begin?! The contagious good humor, corrupting our every intent to perform quality exercises – granted they may have been new – and YHC may have messed up the cadence once or twice… then the brutal four corners escalator with DRAPER modifying the depth of his Ball Dippers to account for his testicular enormity… then an impressively competitive Capture the Flag. Getting back to the new exercises at the end, the general form looked much better…will have to use Dr W & Angle Grinder on the regular. And finally, what a way to end! There are now 4 Dr TryHards and one “Big Balls” Draper in our PAX…good luck Big Data. You guys crack me up – thanks for allowing me to lead and join you today.

SYITG, The REAL Dr TryHard

Nineteen fans of 1980’s one hit wonders posted at No Toll to find out what was rad. 05:30. Time to strap on the fanny packs and go to work:

COP: Arm Circles x 10. SSHs x 20. Russian Soldiers x 10. Enough of that. Anymore and it would be more than a one hit wonder.

The Cult of Personality: 15 merkins + 15 2-count mountain climbers. 10 merkins + 10 2-count mountain climbers. 5 merkins + 5 2-count mountain climbers. Run to the end of field 1 and back. Rinse and repeat. AMRAP x 12 minutes.

The Cult of Personality:  15 SSHs + 15 Squats. 10 + 10. 5 + 5. Crab walk from the header of your parking space across the lot to the top of the next space. Bear crawl back. Rinse and repeat. AMRAP x 12 minutes.

The Cult of Personality:   15 Rosalitas + 15 Hello Dollies. 10 + 10. 5 + 5. Run to the end of the parking lot and back. Rinse and repeat. AMRAP x 12 minutes.

I Know Your Anger / I Know Your Dreams: Flutter kicks x 100

Back to the flag. YHC took us out.

Announcements: Handshake has the F3 softball shirts that Dr. Tryhard ordered, if you haven’t already picked yours up.

NMS: YHC is really enjoying the theme party this week. Today, we rolled out a little one hit wonder. No Hardywood, not Small Wonder. And not because there is video tape somewhere of me in the Kings Dominion recording studio cutting a music video to this song while in middle school, but because today’s workout was a cult of personality. You vs. you. Push yourself. Get after it on your own. That said, I’m guessing DK has a Living Colour singlet somewhere in his closet, probably beside his frog skin Oakley jacket.

“You don’t have to follow me / only you can set me free.”

19 warriors emerged in the calm before the storm for a NoToll beatdown that went something like this.

THANG

Mosey around outer perimeter, turn towards shelter and circle up at parking lot

COP – SSH, DQ, Joe Harris Squat Jumps, Copperhead Squats, Russian Soldiers

Mosey around outer perimeter, turn towards shelter and circle up at parking lot

Burp & Merk – Up to 10, then back down

Mosey around outer perimeter, turn towards shelter and circle up at parking lot

Bearimeter – Partner up – Partner 1 bear crawls, Partner 2 runs – switch repeato x2 (switch to crawl bear 2nd time)

Mosey around outer perimeter, turn towards shelter and circle up at parking lot

Space Invaders – 5 bullets attack line by forward lunging, while lines
of alien ships Bob & Weave left & right. When tagged, ships become bullets. Repeato x3, adding walkouts and 5 burpees for missed bullets

Mosey around outer perimeter, turn towards shelter and line up on soccer field

Over/Unders – PAX either elbow planks or Fudd’s Wifes while back PAX runs over or under to the end. Repeato x 2

Audible back to VSF for 4 minutes of mary: LBCs, Hello Dollies, Dying Cockroaches, American Hammers, Protractor

COT – Marmaduke took us out

Naked Moleskin

We packed a lot in this morning. Thanks to the PAX for humoring YHC with some of our sillier drills.

The name of this Back Blast was born from Hardywood’s comments during the Hello Dollies. Please see him for clarification…but the comment did provide solid schoolboy humor.

Mumblechatter was heavy this morning…and Wilson may have gotten more words in than the Q.

At one point, YHC asked the guy next to him if he thought the main fields would be too wet to use….then realized it was Flatline, who has no wonder-if-field-is-too-wet judgment capacity.

Cheers to Orange Crush for attending his 2nd workout in as many days! Keep it up.

Cheers also to Dr. Tryhard for organizing the F3 shirts, though YHC is salty that they couldn’t sort out the umlaut in Döner…

Announcements:

The regular ones.

8 local Weathermen arrived at No Toll with 100% chance of rain and killed it. All 8 weathermen stayed in their vehicles until the very last minute…..and 0531, oops, off we went to assess the fields at No Toll this glorious morning.

Underneath the field house is where the PAX circled up for the COP: x 15 SSH, x 15 Copperhead Squats, x 20 Plank Jacks, x 10 Merkins, x 15 Box Cutters, x 10 Don Quixote’s.

11’s: Exercise 1 at Field House, x 1 Mountain Climber (2 count) run across the field, x 10 Carolina Dry Docks, run back. x 2 Mtn Climbers, run, x 9 Carolina Dry Docks and so on till x 10 Mtn Climbers, x 1 Carolina Dry Dock.

Partner Up and x 200 Dying Cockroaches, any way possible, just finish 200 as a group.

11’s (again): Exercise 1 at Field House, x 1 Merkin, run across the field, x 10 Imperial Walkers, run back. x 2 Merkins, run, x 9 Imperial Walkers and so on till x 10 Merkins, x 1 Imperial Walker.

Partner Up and x 200 PLT’s, any way possible, just finish 200 as a group.

Mosey back to the flag. Number-ama, Name-r-ama, Announcements- Hardywood’s daughter has a book signing at Crossroads, Friday, 2/15, 1730-1900. Don Draper’s Grandfather fell and had hip replacement surgery-prayers are need for his recovery. Greenbow’s M is in the final stretch with child 3-prayers for Greenbow and his family too.

NMS: Thank you to FC Richmond for a covered pavilion (Field House) because that was EXTREMELY HELPFUL this morning! Super impressed with 7 PAX members braving the rain but never fear we are still here and BOOM, started out our day in a glorious fashion!

Thanks for the prayers and insite brothers. Yes, we all get off keel, inpatient, and tempered and hearing that struggle within the PAX is reassuring!

YHC needed the insight this morning brothers. Each of you continue to amaze me and I am a better person due to F3 RVA!!

Use that energy today and be a guiding light but also let that energy guide us through times when patience and calmness are needed!

Only those who post understand.

Loud and Proud,

Flatline

18 polar bears (including 1 visitor from Raleigh…a Bills fan for Wilson) removed a layer or two (except for Wilson) and enjoyed the relative warmth of NoToll on this Sunny and 70 morning in the RVA. YHC has the Q and had baseball on the mind with Spring Training gearing up. Thus, here is what followed:

Mosey to the backlot and around the parking lot and circle up for COP, including:

• DQs
• Helicopters
• SSHs
• Imperial Walkers
• HRMs
• LBCs
• Flutter Kicks

THE THANG

9-innings of Pain. In baseball you need 6 outs to complete an inning. Today, that equated to 6 exercises, 10 reps each. Exercises were:

• Box jumps
• Squats
• Ball Dippers (2-ct)
• Merkins
• LBCs
• Box Cutters

Then, to complete the inning – sprint across the field and back. Plank for six with various plank-o-rama while waiting. Repeat x 9 for our game.

Oh, and for those critical late innings, we added some Burpees. 1 for the 7th, 2 for the 8th and 5 for the closer in the 9th.

Mosey back to the basketball courts for Mary, which included 51 Freddie Mercuries IC (varying speeds) and 30 seconds of Superman.

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

NMS-

It’s never too early to start thinking about Spring and Baseball. With the football season over, YHC wanted to get things started with that today.  Great work by all. Those ball dippers added up quickly.

The 51 FMs were tough too. They were in honor of Micheal Medlin – a St Edwards parent who we lost on Friday at the way-too-young age of 51. It’s tragic. It’s important that we not only stand by each other and lift the family up with help and prayers, but also that we take time and perspective to appreciate and take advantage of what we have every single day. It is a blessing!!

Announcements:

• GrowRUCK March 22-23.  Looking for more participants.  See Honey Do.
• Deadline for personalized t-shirt orders is tomorrow – See Dr. Tryhard

Great morning fellas.

No More Gumbo For You!

At 529 on this sub freezing morning 11 warriors emerged from their vehicles.  Moving was the only way to warm up, so thats what we did!

Mosey to back lot

COP:

Helicopters x 10

SSH x 20

Imperial walkers x 20

Merkins x 10

LBCs x 20

Arm circles – 15 forward, 15 Back

Mosey

4 Corners:

Round 1 – 10 Merkins – Diagonal across Lot – 20 WWIIs – Run Backwards down sideline – 30 (2) Count Mountain Climbers – Diagonal Across Lot 40 LBCs – Run Backwards to Corner 1

Round 2 – 10 Burpees – Diagonal across – 20 Monkey Humpers – Carioce down sideline – 30 SSHs – Diagonal – 40 Single Count Freddy Mercury – Carioce back to Corner 1

Mosey around Lot

11s – Crunchy Frogs and Squats

Mosey to Water Tower

Doras-

Round 1 – 100 Merkins, 200 LBCs – Runner to gate and back

Round 2 – 100 Dying Cockroaches, 200 Flutter Kicks – Runner to gate and back

Mosey to Basketball courts

Ladder Suicides-

First line 5 American Hammers, Second Line 10 American Hammers, Third Line 15 American Hammers, Fourth Line 20 American Hammers……What Goes up must come down, repeat and work way back down from 20 to 5.

Mosey to Flag – 3 Burpees OYO

Numberama, Namerama, YHC took us out

Announcements –

Puppy Pile this Sat – Weather permitting, Ollivander is running – its gonna be awesome!

BRR Training has begun, if you are interested talk to Flatline or TYA – Amazing event as Flatline said, every man should experience this, you wont be disappointed.

530 run from ETs every Sat to Dogpile and back afterwards – Hardywood says the run back is shorter, great way to start your SAT!

NMS:

The debate at 529 before the PAX started to mosey, was- Is cold any more fun with snow on the ground?  Doozy says that it is, some of us southerners are not so sure about that.  Either way it was cold this morning but every blasted through that workout like it was 75 and we were at the beach.  My apologies to Flange as he took a spill on the backwards run after tripping on a parking block, hope there are no after effects to the fall Flange. The combo of Hardywood and Flatline crushed the Doras, well done gents.  Lastly the debate of what the new AO will be call is being highly contested, HUGE- Nuts seems to be the fan favorite but the good DOC TH, is saying the shovel flag is already labeled with another name, but im with team Huge- Nuts – lets make it happen!!  Strong work by all today men, you all crushed it!  My apologies on a few scatter brain moments today while calling out exercises, the cold really does work on you when you are trying to think, appreciate the patience by all!

Ill leave you with a saying my father always use to tell my brothers and I – “Triumph is just umph added to try”   I hope you all triumph in your day today!

Marmaduke!

Sleeper notified seven of F3RVA’s armchair quarterbacks to rise from the fartsack to pay penance to the Fantasy Gods in remembrance of F3RVA’s Fantasy Football season 2.  Seven more joined in on the fun.

THANG

COP (In honor of the Playoff Teams)

• Spit (7-6) – Burpees x 7 OYO
• EFH (9-4) – Imperial Walkers x 9
• Viral (9-4) – Snow Angels x 9
• Opus (10-3) – Smurf Jacks x 10
• Loose Goose (12-1) – HRMs x 12

Beatdown of the Year: Loose Goose over DK week 9 by 103 points – 103 LBCs OYO

The Good:  Loose Goose 12-1 (14-1) Champion, 2,021 Points Scored, 5 Weekly Beatdown Awards

• Mini Lucky Horseshoe (20 of Each Exercise)
  • Lap Around Parking Lot, Merkins
  • Lap, Merkins, Storm Squats
  • Lap, Merkins, Storm Squats, Scorpion Dry Docks
  • Lap, Merkins, Storm Squats, Scorpion Dry Docks, WWIIs
  • Victory Lap

The Bad: New Market (Wilson, Marmaduke, Sparky, Honeymoon) 17-35 Combined Record

• Modified Lindsay – 15/35 Merkins & Monkey Humpers (20/30, 25/25, 30/20, 35/15)

The Ugly: Sparky’s 3-13 Regular and Post Season Record, Toilet Bowl Loser, 900 Points Back, Received 4 Weekly Beatdowns

• Beast – Freddie Mercuries, American Hammers, Crunchy Frogs, Dying Cockroaches – end there, seems like a fitting end to honor Sparky’s season along with that steaming bomb Fido dropped nearby

Mosey Back to Flag for 1 Minute of Burpees

Numberama, Nameorama, COT

MOLESKIN

Twas another lively season of fantasy fun for the wannabe GMs of F3RVA.  Goose’s shrewd selection of James Conner late in the draft proved to be the big difference separating him as a contender vs. the rest of the PAX as pretenders.  YHC was certain the waiver wire pickup of Kirk Cousins was the ticket to turning it all around for the Bandandits, alas disappointment, something the Vikings will come to experience for years to come.  Marmaduke once again proved to be a fantastic draft host, Wilson showed marked improvement reaching the 5^th place game, and Flatline once again missed the playoffs, but remained loud and proud.  In the end, only one team could bring up the six.  Sparky’s crew was about as bad as it gets.  A who’s who of walking wounded, washed up, and never weres.  Thanks for all who participated and YHC looks forward to next season.  Apologies to the innocent bystanders caught up in today’s Q.

ANNOUNCEMENTS

Ollivander Q Puppy Pile 1/26

22 warriors rose to greet the dawn of a new day proving that the south side was the right side, at least for today.  According to legend and some out of date text books, it went a little something like this:

COP IC:  SSH X 20, FC X 20, WWII X 20, HR Merkin X 10, HR RL Merkin X 10, HR LL Merkin X 10, CP X 10, Arm Circle X 1 (yes that’s right, just one.  that may even be too many).

Pain House:  Progressive Four Corners

Complete each exercise progressively with the pax regrouping at the end of each round. The exercises were as follows:

• Corner 1: five burpees,
• Corner 2: 10 hand release merkins
• Corner 3: 20 World War II situps
• Corner 4: 30 two count flutter kicks

On each progressive corner you start with the exercises from the previous corner.  For example, every time you hit corner one complete five burpees.  Every time you hit corner 2 complete five burpees and 10 hand release merkins.

• Round #1: corner 1
• Round #2: corner 1, corner 2, corner 1
• Round #3: corner 1, corner 2, corner 3, corner 2, corner 1
• Round #4: corner 1, corner 2, corner 3, corner 4, corner 3, corner 2, corner 1

Bonobos Ladder: Line up at one end of the parking lot.  Run to first line for 10 monkey humpers and run backwards to start.  Run to second line for 20 monkey humpers and run backwards to start.  Run to third line for 30 monkey humpers and run backwards to start. Run to second line for 20 monkey humpers and run backwards to start. Run to first line for 10 monkey humpers and run backwards to start.  Pax were also notified that if there was any slacking on monkey humpers they would be made to howl and beg for a bannana.

Are We Done Yet:  Partner up.  One pax run around the parking lot. The other pax begin bear crawling.  Once the bear crawl pax is caught by the runner the switcheroo.  The exercises are bear crawl, crawl bear and lunges.

Mosey back to the flag.

Numberama, namerama and YHC took us out.

News: Show your kids how awesome you are by taking them to puppy pile on 1/26.  Go down into the hall of paternal legends when you workout with your kid and then take them to Ellwood Thompsons for bacon, waffles and hippie gazing.

A Rucking Ruckus For A Cause; the men of F3 Richmond are loading up their packs not with books, computers and jelly sandwiches but with plates of steel to show solidarity with middle schoolers around the world that moving slow and being an outcast ain’t all that bad.  See someone with a loaded pack on how you can help and join the cause.  #backpackstrong #neverforget #harambe

Moleskin:  Way to represent southside!  22 is a strong number and you guys put on a show today.  Flange showed us all how it was done today.  He crushed every exercise and then to make us all feel bad he was nice about it.  Posh must be eating the same thing for breakfast that Sammy Sosa did as he absolutely crushed Pain House. Welcome

The title of the BB comes from a good piece of advice I picked up early in my Q journey.  If you hear the pax begin to turn up the volume on muble chatter, then it’s on you to turn it off.  The best way to do that is not with more Helicopters or armcircles, but with a hard exercise.  YHC may have been over confident and under competent in this strategy and the last set of left leg hand release merkins nearly led to a merlot spill.

Your talents are your blessings.  You have a moral obligation to share them.  The world is a better place when you do.

Dig a little deeper, get it all out and be super.

Cheers,

Hardywood

4 Wisemen posted to No Toll this morning in hopes of seeing the Big Guy in a sleigh or observing a heavenly host. Instead, a cool morning with the light of the moon, and a run heavy workout, by none other than YHC, was in store!

0530…Merry Christmas with 5 burpees OYO. Mosey to COP- x 25 Copperhead Squats, x 25 Helicopters, x 25 Russian Solders, x 25 LBC’s, x 25 Flutter Kicks. Ok….mosey and tend to the flocks by night….

Running 2 laps around the soccer field and x 25 Merkins, x 25 LBC’s, OYO. Repeat, 2 more laps and x 25 Merkins, x 25 LBC’s. Mosey to the soccer field….

PLT’s….each Wiseman performs x 100 leg tosses….any count necessary…just get to 100 LT’s!

Run 2 more laps, and x 25 Merkins, x 25 LBC’s, OYO. Mosey back to the flag.

Number-ama, Name-r-ama, Announcements- Marmaduke’s last day to collect winter gear is this Saturday!

YHC took us out!

NMS: YHC thought this would be his first solo Q but Doozy was on site before YHC with AO secure! Mr. Holland enjoy the morning with your children. Beaker, safe travels to NOVA today! Gentlemen, it was a pleasure getting in the mileage this morning.

Gentlemen, for today a Savior was born! As we celebrate today with family, let us remember those who may not have the blessings we enjoy……including those with a sad clown face! We have been given the gift of F3 and it our responsible to spread the word. May we continue to give through this year and next!

Only those who post understand! And one this most holy night……

Loud and Proud,

Flatline