Tag: NoToll

First, YHC hopes everyone in F3 nation is safe after yesterday’s crazy weather in RVA.

YHC arrived to No Toll this morning to complete darkness…parking lot lights broke!!! 0520, YHC only one present…..and than by 0530, 14 F3 Soldiers arrived to start the day off right. YHC’s watch light is questionable at times so with the darkness came DK and Rosie,  who asked The Q, “Flatline, what time do you want to start?” YHC loves this peanut gallery…0530 and a few seconds……time to mosey!!

COP….x25 Box Cutters, x20 Freddie Mercuries, x 15 Flutter Kicks, x 30 SSH, x 25 Copperhead Squats, x 20 Arm Circles (Forward), x20 Arm Circles (Backward), x 20 Imperial Walkers…..time to mosey over to shelter at soccer fields.

Triple Check (Good Ole Fashion)…..partner 1=Merkins, partner 2= dips, partner 3=runs across soccer field, x 20 Freddie Mercuries and back. Switch, and repeat. Gotta love triple checks….it is just a great go too!!! Next….

Relay Race. YHC divided teams up in two….attempt to be even. Team 1 and Team 2 mosey to opposite end of soccer fields away from the parking lot. Each team mate planking while a team mate is running to touch small soccer goals. Wilson F’d everything up by starting earlier and easily having 100 yard head start…..he was Team 1. Team 1 finished ahead of Team 2 by same distance as Wilson cheating….so YHC did not declare a winner!! A little competition never hurt anyone!! Mosey to the basketball courts.

Form a line on the end line and PAX assumes the Bear Crawl position. Bear Crawl Run around the basketball court with last man bear crawling to the front-YHC stated 5 laps but with 1 lap completed and PAX mumbling in disbelief, audible called…..reverse it but with lunges in reverse and front PAX member running backwards to the end of the line to retrace the route just crawled! 2 laps completed!!

Dora-cides. Partner up. Partner 1 runs normal suicides. Partner 2 performs x 200 Flutter kicks. Switch, repeat until completion. Exercise 2, x 200 Squats. Exercise 3, x 200 Freddie Mercuries. 2 Minutes to spare and the PAX let YHC know it, too.

Merkin Positions. IC x 10 Merkins and IC x 5 HR Merkins. 0615=DONE!!

Numeber-ama, Name-r-ama, Announcements: Convergence at Dogpile this weekend. Dogs and Kids.

YHC took us out!!

NMS-YHC needs a new watch to see in the dark. DK and Rosie, thank you for the verbal que to start.  As for the relay race, there was a more formal way to tag out but Wilson had to cheat to start off….F3 PAX members love a little competition!! Good to see Sugar Sock back in The Gloom!! YHC has to admit leading a Q a week hopefully doesn’t leading to boring workouts!

Oyster has speed!!

All is right with F3 RVA as 14 regular SOJ men posted this morning!!

Men, we are blessed so never take it for granted!!  In darkness, this PAX shines light!!

Thank you for following this morning.

Loud and Proud,

Flatline

Today is a tragically special day in our country’s history. A yearly reminder of our strengths and vulnerabilities.  A yearly reminder of just how lucky we are, and just how quickly that can all change. In attempt to honor all those who made the ultimate sacrifice seventeen years ago on 9/11/01, we gathered in unity to begin our day grateful for the opportunity.

05:30 – In a sign of solidarity, all F3RVA PAX members carried shovel flags at their respective AOs. No Toll (14 PAX strong) ran a 1/2 mile lap around the grass fields.

COP: Helicopters – 9 / Burpees – 11 / LBCs – 13 / SSHs – 50

Shorly before 9:00 a.m. on 9/11/01, two planes at the hands of terrorists flew into the Twin Towers. In rememberance of those who sacrified as a result of those senseless acts, we performed (Twin) Tower 11s. YHC didn’t do a great job explaining this, so here it is, hopefully better explained. Each PAX member secures two parking spaces, side by side. Starting at the base of the first parking space, perform exercise A (10 Merkins). Bear crawl to the top of the that space, bear crawl sideways to adjoining space, crawl bear back down to base of second space and perform exercise B (1 Carolina Dry Dock). Repeato until 11s are completed.

At roughly 9:30 a.m. hijackers flew a third plane into the Pentagon. We took time to reflect on those members of the Pentagon community who sacrified it all for our freedoms. Pentagon. Partner up. Partner A runs backwards from one end of the parking lot to the other. 1 burpee at the far end. Regular run back to Partner B who was performing WWIIs. Switch and repeato 5 times. YHC forgot to call ascending burpees with each lap, but we got in 5 burpees on lap 5.

Shortly after 10:00 a.m. a fourth plane crashed into a field in Shanksville, PA. We later learned that plane was headed for Washington, D.C., but for a brave, ultimate and unified sacrifice given by civilian passengers aboard that plane. The PAX circled up in the grass field, and in honor of those lives selflessly given, performed Whatchamacallits. 1 merkin / 4 air presses all the way to 10 merkins / 40 air presses.  Respect paid the best way we could here, with a bonus set of 13 merkins and 50 air presses – representing our American Flag and all that it stands for.

Unison lap (bro code just doesn’t sound right on this day) with the flag around the grass field, then back to the flag. Dying cockroaches x 11 / 9 Burpees OYO.

PAX took us out.

Announcements:  4 year anniversary – 9/22    Puppy Pile 9/29

YHC decided to change things up a bit today. As kids we recited the Pledge of Allegiance every day at school. I’m not sure we really paid attention to its words and meaning, but we said it. Today, in unison, with our hands over our heavy hearts, we recited the Pledge of Allegiance on our way out. Reminding ourselves of all the sacrifices made, freedoms given, and the ability to get up each morning and gather as we do because of those sacrifices. Nealry 3,000 people died on 9/11, without warning. YHC for one trys to remind myself of this daily, but it’s hard, and often forgotten how fragile it all really it is.

As we go forward today, I leave the words of the Pledge of Allegiance for you to read, recite and truly ponder. YHC humbly believes we owe it to all those who sacrificed for our right to do so. So the next time you want to hit the snooze button or stay in bed, think instead about getting out of bed and posting in honor of those who no longer can.

“I pledge allegiance to the flag of the United States of America, and to the Republic for which it stands, one Nation under God, indivisible, with liberty and justice for all.”

Res Ipsa Loquitur – The Beatdown Speaks For Itself

14 SOJ redwoods rose for the occasion and to defend the Ghost Flag against any and all comers.  There were none, but we were ready nonetheless.  So, while YHC had a variation of an Old Glory in mind for the Ghost Flag competition, given that home turf didn’t need defending, I decided we would just do the good old fashioned Old Glory itself….always a crowd pleaser and it has been a while.

Getting right down to business, YHC grabbed Old Glory and took off for the fields in the back of NoToll.  This was the first Old Glory for a handful of guys – Doozy (of course), Slim Shady and maybe Cerano and Beaker.  Maybe for others also  as I didn’t see Posh, Olivander or Flatline listed on the spreadsheet — although that could just be that history has not been recorded.

Gents, this is truly a You vs. You workout.  What is also great about Old Glory is that you can see results.  I forgot to everyone’s laps, so click on the Google Sheet below and add your own or leave it in the comments and I will update the spreadsheet.

https://docs.google.com/spreadsheets/d/1Dx2qsu9vXun_NFgeD0GDKwQ6G2f5a-AKQq4IYk2eAJY/edit?ts=570f9ddd#gid=1836884263

We finished with Indian Run style for our last mile and then a few minutes of Mary and some variety tempo Freddie Mercuries to close it out.

COT, COR, NOR and YHC took us out.

Announcements:

• BRR is this weekend.  The F3RVA team is strong is going to kill it…as long as they don’t let Saab behind the wheel!
• F3RVA 4-year anniversary coming up, Saturday, September 22 at Dogpile – workout at 0600.  Run/Race (maybe teams?) at 0700 and Fellowship/cookout at 0800 — In the FALL (if that is what we are in) it is never too early on a Saturday morning to crack open a beer and fire up the grill!
• CSAUP 10/20 — running and more running…Wilson’s dream day.
• The Ghost Flag will be up for grabs again soon…stay tuned.

NMS:

First and foremost, it was hot, it was muggy and the fields of NoToll were wet…so, in other words, all was right in the world.  The sprinklers provided optional relief from the heat if you so chose and left some serious muddy spots to watch out for.  Olivander found the drainage area earlier on.  After that who cares right?

It was great to get a few miles in and work the body out along the way.  I hoped the few BRR guys would pace themselves and leave some in the tank for Thursday and then Rosie and Honeymoon left the group in the dust.  Well done fellas.

FNG-Eric (Doozy) came in on foot.  Impressive for an FNG.  Running is definitely not a weakness for Doozy.  He is from Charlotte originally but he’s been in RVA for 5 years.  He recently started training for a Spartan and when he looked up “how to train” the interwebs pointed him to us. Welcome Doozy – way to push through the Old Glory.  We look forward to see you back out soon and to helping you do more than just train for a Spartan.

Great job this morning men.  Thanks for posting.

No More Gumbo For You!

8 faithful hit the gloom and the humidity head on for a beatdown at NoToll.  The PAX was expecting Sugar Sock but he is sick and requested a sub for the day so YHC was happy to step up.

Mosey to the field for a warm up of DQ, Helicopters, IW, Annie, LBC.

To the end line for a Quarter Pounder (abs) – Run to 25, do 25 WWI, Backward to the start, To the 50, 50 Box Cutters, Backward to start, to the 75, 75 Freddie Mercuries, Backward to start, to the 100, 100 Flutter Kicks, Backward to start.

Catch me if you can – P1 5 burpees run to catch P2, P2 bear crawl – swap for the length of the field.  Repeato with lunges.

Quarter Pounder #2 (arms) – 25 Hand Release Merkins, 50 Alternating Shoulder Taps, 75 Carolina Dry Docks, 100 Overhead Claps

Back to the basketball courts for Suicide Ladders – run to foul line, do 5 American Hammers at the baseline, increase by 5 each time you hit the baseline, 5, 10, 15, 20.  Repeat with merkins and Monkey Humpers

Mary – Dollies, APD, 1-leg APD, Rosalitas

DK and Olivander had some good discussion, that YHC mostly missed, about life across the pond now that DK is back from a 3 week trip to sunny England.  Beaker is back and hitting it hard, even when 2/3 of the New Market crew bails on him early in the morning.  Wanted to try a flying EH on the couple with the toddler in the stroller at 540 am but we held off.  The all arms QP was tough and 100 OH claps after the 75 CDD was a killer.  Thanks for sticking with it guys.  Next time QP #3 will be legs but after a couple days of running YHC wanted to save the legs.

Great to get in a good sweat and some fellowship this morning.

Announcements

• Labor Day at 3 Lakes Park, 7 am – Northern VA, North side, somewhere in that direction
• F3 RVA 4 year anniversary – Sept 22 @ Dogpile
• BRR/HDHH at TYA’s wednesday

YHC arrived at the AO, staked the flag, and waited to see who would post for a No Toll workout. And 10 SOJ regulars, 1 2.0, and 1 Richmond Proper PAX member posted toThe Gloom awake and ready. New Market clown car arrived just in time……0530, time to mosey.

COP= x 10 Don Quixote’s, x 25 SSH, x 50 Imperial Walkers, x 15 Flutter Kicks, x 15 LBC’s. Mosey over to the soccer field.

Ascending Four Corners= Corner 1, x 10 Merkins and mosey to corner 2 for x 10 Merkins and x 20 Flutter Kicks (2 count FK). Mosey to Corner 3 for x 10 Merkins, x 20 Flutter Kicks, x 30 Merkins. Mosey to Corner 4 for x 10 Merkins, x 20 Flutter Kicks, x 30 Merkins, and x 40 Flutter Kicks. YHC did not think about PAX running back to original corner but so be it. Planks while waiting for PAX to finish than mosey back to Corner 4….

Descending Four Corners= repeat but reverse and counting down. Corner 4, x 40 Flutter Kicks, x 30 Merkins, x 20 Flutter Kicks, x 10 Merkins. Mosey to Corner 3, x 30 Merkins, x 20 Flutter Kicks, x 10 Merkins. Corner 2, x 20 Flutter Kicks, x 10 Merkins and Corner 1, x 10 Merkins.

Field Sprints. 1 sprint, 60 sec rest. 2nd sprint, 50 sec rest. 3rd sprint, 40 sec rest. 4th sprint, 30 sec rest. 5th sprint, 20 sec rest, and 6th sprint, 10 sec rest. Mosey to sideline.

11’s. One sideline perform, x 1 squat and mosey to other sideline, x 10 plank jacks. Mosey back, x 2 squats and back across, x 9 plank jacks…….till x 10 squats and x 1 plank jacks.

4 minutes left, perfect. Mosey to the basketball court for Ring of Fire. Hand Release Merkins, x 5. YHC and Beaker started the ROF and moving to our left. PAX planked while awaiting there turn…..BOOM 0615! Time to mosey back to the flag.

Number-ama, Name-r-ama, Announcements=Puppy Pile this Saturday, 0705 see Marv. Prayer request for all children returning to school, including our college children! CSAUP, see TYA. Convergence, Labor Day, see Spit.

Marmaduke took us out!

NMS=yup, Chesterfield County jacked things up with these school start times…0730, middle school. 0830, high school, and 0930, elementary school. Once again, the voters of CC are left scratching there heads! And CC Sup is already gone….

Great to see No Toll regulars this morning and Vinny too-crossing da rivah ain’t that bad. Tobit, way to crush your workout this morning. Cliffhanger, no middle schooler did what you did this morning!

Beaker took his daughter to University of Alabama last week and there was def mumblechatter in the COT after prayer requests…….as Wedding Singer said, Alabama Prom Date, just took a new meaning! Beaker, ROTC will keep her mind away from the evils that plaque college life!!!

And YHC still believes Wilson likes running……he just doesn’t admit it!!

Men, sometimes, “thank you” is all that needs to be said, so…..”Thank You.”

Only those who post understand,

Loud and Proud,
Flatline

A magnificent seven graced the fields of No Toll on a chillier than usual August morning.  Here’s what went down.

Mosey to basketball court.

COP:

SSH x 30

DQs x 15

LBCs x 30

American Hammers x 20

Merkins x 10

Sharks and Minnows:

PAX (minnows) line up along fence.

Round 1: PAX attempts to bear crawl across court without being tagged by shark (YHC); if tagged, perform 25 merkins and plank up until iteration is over (tagged minnows become sharks). Repeat until no more minnows.

Round 2: Same as round 1 but replace bear crawl with crab walk.

Mosey to fields for round 3.

Round 3: Same as before but with sprints.

Mosey to sideline by bleachers.

B.O.M.B.S.

Partner up. One person runs the field while the other performs exercise. As a team, complete the following:

50 Burpees

100 Overhead presses

150 Merkins

200 Big boy sit-ups

250 Squats

Plank-o-rama

Deconstructed Burpees

Circle up.  Perform 10 squats, 10 leg thrusts, 10 merkins, 10 more leg thrusts, jump up. Repeato 9, 8, 7, 6, etc. until audible called.

Mosey back to imaginary flag.

Numberama, Name-o-rama.

Announcements and YHC took us out.

Announcements:

Puppypile is August 25 at 7:05. Marv’s got the Q.

Breaking Bread 8/26 – Gumbo has the Q.

Run with the governor tomorrow- sign up at Richmond Road Runners.

Labor Day Convergence at Three Lakes Park

CSAUP on October 20

NMS:

Ever since playing Sharks and Minnows at the last Puppypile, YHC has been wanting to do a modified version at a regular F3 workout.  So, in honor of YHC’s 2.0 Pikachu, who injured himself playing it at Puppypile (but not too seriously, the kid has a low tolerance for pain),  Sharks and Minnows made an appearance at No Toll. The modified version was not as easy as YHC thought.  Hardywood showed off a crabwalk flip to avoid being tagged while Sugar Sock bear crawled like a spider monkey.  The sprints weren’t any easier.  Oyster moved with speed YHC didn’t know was possible and Posh was faking left and rights all over the place.

The entire PAX crushed the BOMBS and to YHC’s surprise, there a few minutes remained. No better time than to try out some deconstructed burpees.

YHC wants to thank the PAX for humoring him this morning with the modified Sharks and Minnows.  …It will show up again.

Well done this morning, fellas! As always, it was a privilege to lead such an awesome group of men.

7 SOJ PAX and 1 Q from Tuckahoe met up at No Toll this morning in the humid gloom.  Greetings were exchanged and at 5:30am, BOOM, off we go!

Mosey to first field on left for:

COP:

SSH x 25

Helicopters x 15

Imperial Walkers x 15

Don Quixotes x 15

Heels to Heaven x 10

Hand Release Merkins x 10

Arm Circles x 15 Forward x 15 Backward

Mosey to saturated, just aerated, sprinklers on, muddy field on the right for:

DORA:

Partner up.  One partner runs across field through or around sprinklers and back to picnic pavilion and switch with partner.  Exercises at pavilion were: 100 x Incline Merkins, 200 x Dips, 300 x Squats

Stay in pavilion and perform 20 Skull Crushers on picnic tables.

Mosey back to first field for:

Suicide 11’s:

Merkins and WWII Sit-ups

Using same cones for suicides, partner up and wheelbarrow to each cone and perform a decline merkin at each cone.  Down and back.  Switch up as needed.

Mosey over to row of posts for:

Pole Smokers

Each PAX performs Flutter Kicks or Box Cutters while PAX members take turns doing 10 Pole Smokers going down the line.

Mosey back to basketball court for:

Mary:

WWII Sit-ups x 15

Rosalitas x 10

6 Inches x 25 count

American Hammers x 10

COT:

Numberama, Namearama, and YHC took us out.

Announcements:

HDHH/Roller Coaster this Wednesday at Kuba Kuba Dos at 5:30pm.  Hills and Hops!

PuppyPile on August 25th immediately following DogPile.  Marv has the Q.

Ghost Flag will be up for grabs at DogPile this Saturday.  Represent!

NMS:

Well where does YHC start?  It was a long night.  YHC was up for most of the night dealing with a Ghost Truck.  My Silverado’s exterior and interior lights kept coming on and turning off shining through my bedroom window.  What a pain.  YHC could not figure it out.  Started truck, moved truck several times and no luck.  YHC turned truck around so lights would not shine on my house or neighbor’s house and went to sleep finally (2am)!  Woke up at normal time, got in truck and CLICK, CLICK, CLICK!  No good!  Hop into M’s mini-van and head to No Toll.

Great to see the SOJ PAX ready to work this morning.  Welcome back, Gumbo!  YHC hopes we didn’t mess up the one field that had obviously just been aerated and seeded.  Hope the grass grows!  Wheelbarrows were tough, but thanks to Oyster, YHC was able to make it to the end.  Way to work to all on that one!

Many thanks to the SOJ PAX for letting YHC come lead this morning!  YHC spared you all the coupons!  It may have been because of Gumbo!

YHC arrived back home, jumped his truck and started off to work and noticed the A/C was blowing out heat!  Windows down for 45 minutes to work.  YHC’s truck is screwed up!

Have a great Tuesday all!

Kubota

keep posting

YHC arrived at the fertile fields of No Toll at 5am sharp and secured the AO with the flag.  Soon, 11 more stalwarts had rolled in, including a Summer Tour participant and a clown car from New Market, and the Dirty Dozen were off.  Honeydo had apparently heard the rumor I planted in the Q sheet about this being a Hot Potato, though some others thought YHC was taking over No Toll.  No sir, just an unusual opening on the Q sheet at No Toll and an opportunity to pass the potato around.  Instructions were to take 10 minutes and pass the Q, though some passed it faster and we got a lot of folks involved.  We kept moving and put in some work!  This is what YHC recalls:

Sugar Sock: Mosey to Parking Lot for warmup COP, all IC: SSH, Don Quixote, Helicopters, Merkins and Flutter Kicks

Tobit: Proper Doracides on the soccer field.  Partner 1 runs a suicide across the soccer field while partner 2 works on sets of 1 Merkin, 2 LBC, 3 Squats.  Originally called for 100 reps but was audibled to 50.  Way to mind the time, Tobit.

Olivander: 4 Corners around the soccer field.  10 Burpees, 20 Monkey Humpers, 30 LBC, 40 Merkins

Wilson: Mosey to curb for 2 (I think?) sets of step ups, and then Mosey to Basketball Courts for a COP.  There were WW2s, Rosalitas, Hello Dollys, v position holds and some other stuff.  YHC’s oxygen levels must have been depleting by this point.  Finish up with a Merkin Ring of fire: all plank, 10 reps one man at a time. Flair encouraged and enjoyed.  Finale was Wilson doing his 10 with 1 leg up, hopping and something with his other arm….a shoulder tap?  Need to see it again, and Open to suggestions on naming but if any of the PAX are coordinated and strong enough to try it in the future, I say we call it Wilsons.

Posh: Suicides on the basketball courts with 5 burpees at the mid point, 10 merkins at the far line and 5 more burpees at the end.  He decided not to make any friends and called for a repeat.  The PAX obliged but a a third repeat was deterred by a Wilson warning of…some kind.  Way to push us, Posh.

Mr. Roper: Triple Check of wall sits, dips and a run to the playground.  Unfortunately we only had time for one round…

…Or did we?

Rosie: 45 Seconds of Crunchy Frogs at the flag.

Announcements: CSAUP Oct 20.  Running laps on the hour at Forrest Hill Loop.  All are welcome, even if you don’t pull a TYA and run all day.  Just come do a few and hang out.  Rumblings of a beer version as well – See Honeydo on that.

Viral took us out.

NMS: It is a rare sight indeed to see an opening at No Toll that’s only a few days out.  Thinking a hot potato would be a good way to fill it in, YHC grabbed the Q.  These workouts offer maximum variety and get a lot of folks mixed into leading, a win-win.  Thanks for obliging, men, and letting me get us started.  We definitely put in some work, great job all!  If Tobit’s preview was any indication, be ready to work when he’s got the Q for the full 45 mins in 2 weeks.

Sugar Sock out.

Six men felt the peer pressure and left the comforts of their fartsacks to post at No Toll this morning.  The AO was secured at 5:00 and all was quiet, save for the rain for a while until Swiper showed up and then walked off.  Where did he go?  YHC began to wonder if it was really Swiper at all.  Eventually he wandered back, the others showed and we were off.  This is what went down.

Thang:

Mosey to nearby lot for COP and to gather stragglers.  All IC: 60 x SSH, 15 x helicopters, 10 x Don Quixote, 10 X Merkin 1.5’s, slow (1-chest to ground, 2-halfway up, 3-chest to ground, 4 – all the way up = 1 Rep),  20 x LBC, 20 x LBC with one leg straight/the other bent per normal position, 20 X LBC – switch legs.

Triple Check: 50 SSH instead of running, WW2’s, Flutter Kicks

Mosey out to the big lot beyond the gate for Dora: one partner runs around the lot, the other works on: 200 2 ct Shoulder Taps, 300 Box Cutters, 400 Squats.   (Apologies to Bag Phone, I should have explained better that we work towards those counts together with a partner.  I wouldn’t have blamed you for a mutiny thinking you had to get to those counts on your own!)

Keep same partners, Partner 1 lunges across lot long ways, Partner 2 runs to the far end and back.  When partners meet, switch positions.  Switch to Bear Crawls for the return trip.

Mosey back to flag, but wait we have 30 seconds left!  Making sure the PAX got their money’s worth: circle up for 30 seconds of Mary – American Hammers x 10 IC.

NMS:

Was thankful it was just rain this morning.  I had modified the entire workout to be done in the pavilion in case of lightning, hence the SSH instead of running in the triple check.  Seeing no flashes this morning, most of it got switched back to normal, but I left the triple check modified just for some variety.  Super 21s and some 11s were under consideration, but we hit those things hard in a nice ground and pound by Chum Bucket at Punisher last night.  In fact, most upper body exercises were subbed for abs and legs.  For some reason, YHC recovers faster there than from Merkins.  Apologies to the PAX if anyone was after Chest Day out there!  Your M’s probably like the abs too.

YHC got a good laugh when Marmaduke casually mentioned “Guys, I think it’s raining” during COP.  Tobit mentioned the Peer Pressure of F3 as the main cause of his post.  That’s what it’s all about, we show up in the gloom more for the other guys than for ourselves.  Along the way, we get in a nice workout.  Great effort this morning men, there’s nothing quite like pushing through some adverse conditions with ya’ll.  Take that strength out into the world and make the day better for someone else who needs a lift!

Sugar Sock out