Tag: NoToll

10 Warriors arose from the fartsack on nice and humid morning to grace the well manicured and perfectly watered fields of No Toll for a mid Summer beatdown!

COP-

SSH x 20

DQ x 10

Arm Circles X 15

CopperHead Squats x 10

Merkins x 10

LBCs x 25

5 Burpees OYO

Mosey to back field

4 Corners Diagonal Style

Round 1-

Corner 1 – 10 Burpees, run to corner 2 diagonally

Corner 2  – 20 -Monkey Humpers

Corner 3 – 30 WWIIs, run  to corner 4 diagonally

Corner 4 – 40 SSHs – run backwards to corner 1

Round 2 – Run Pattern is same as round 1

Corner 1 – 10 Burpees

Corner 2 – 20 Merkins

Corner 3 – 30 Jump squats

Corner 4 – 40 Single Count Lunges

Plank Up

Mosey to sideline

Indian Exercise length of the field

Pax line up about 3 yards apart down the sideline.  First PAX member does 5 burpees while PAX does called exercise, once burpees are complete, run to the end of the line, next man up does 5 burpees and continues moving the line.  work the entire length of field to complete.  Exercises included, LBCs, WWIIs, Merkins, Arm Circles, burpees, Elbow Plank, LT. Dans, Scorpion Kicks, Squats.

Mosey to Pavilion, Switch Fields

Triple Check –

Runner – Dips – Freddie Mercuries

Mosey towards Flag, YHC Called Stop drop and 3 Burpees OYO

Merkin Ring of Fire

Wilson still had Energy so 5 more Burpees OYO

Back to Flag

Numberama, Namerama, YHC took us out!

Announcements:

Puppy Pile Sat at 7 after Dog Pile

Trails and Ales run registration is open for October

NMS-

Great morning to be back in the confines of No Toll with sprinklers blasting around us men.  It was noticed that Mr. Roper no longer arrives donning the ever so popular Crocs that he is know for.  Upon further investigation we learned there was an accident with the Crocs and they no longer exist, which has changed his life for the better.  I wont go into details but Ill leave it at Happy Wife, Happy Life!  Great to Cerrano back out after a 7 month hiatus due to basically living in London that entire time, respect for getting back out brother!  Tobit and Flange set the pace on the 4 corners and crushed it as usual, strong work fellas!  Also great to have Oyster back from vacation, who did find out there AOs near the beach he was relaxing on, but good for you for taking some down time with the family and enjoying your week off.  Posh and Ollivander were machines on the Indian exercises not letting up at all, way to push fellas.  Lastly, we had the mumblechatter of Wilson and Vinny, these 2 embody what F3 is about, work hard but enjoy the company, these two do that so well.  It was an honor to lead you gents this morning, cant wait to do it again!

Have a great day boys, step out of your comfort zone today, small acts of kindness can change someones day, week or life, thats why we do what we do!  See you in the gloom!

Marmaduke

11 strong
NoToll
High 60s

THANG
COP – SSHs, DQs, Copperheads, Merkins, Scorpion Kicks, Crab Cakes, Flutterkicks
Indian Run big perimeter
Partner Love Field – Polar Bears, Lunges
Ring of Burpee Pops – elbow plank, 3 burps, al gore, pass it
20 minutes of Ultimate – 5 vs 6
Mosey to SF – American Hammers, Hello Dollies
COT – Wilson

NAKED MOLESKIN
Given the strong numbers and knowing Lab Rat was leading a PAX playing across the Rivah YHC couldn’t miss another chance to play some ultimate.
Beautiful morning for it…and sadly the days are getting shorter.

Respect to return of the New Market clown car.

Shamefully, YHC is missing the 11th member of the PAX! Help a brother out!

ANNOUNCEMENTS
Sugar Sock is celebrating his 1 Year Anniversary with F3 by Qing Twin Team on Friday.
Puppy Pile 7/21
Honeymoon wanted to let everyone know that the BRR is in September

10 strong attacked No Toll this morning in the 81 degree warmth with no air movement.  The only breeze created was when the PAX was moving around.  Here is what went down:

Mosey to the far field for:

 

COP:

Invisible Jump Rope x 15

Helicopters x 15

Don Quixote x 10

Hillbillies x 15

Merkins x 10

Scorpion Kicks x 10

Crab Cakes x 10

 

Doracides (w/Big Cones)

Partner up.  One partner runs to first cone and performs one Burpee then runs back and touches partner.  Run to second cone and perform two Burpees then run back and touch partner.  Run to third cone and perform three Burpees then run back and switch with partner.  Exercises that the other partner is doing are: 100 Merkins, 200 LBC’s and 300 Squats.

 

Partner Work:

Find a new partner and perform 3 sets of 20 PLT’s each

With same partner perform 2 sets of 15 Elbow Plank Plerkins each

Find a new partner and Wheelbarrow to the last cone and then perform 8 Booyah Merkins.  Switch with partner and wheelbarrow back to first cone.  8 more Booyah Merkins

 

Pole Smokers:

Mosey back towards the parking lot and stop to grab a pole each.  PAX holds 6 inches while person at the first pole performs 10 Pole Smokers then pass to next person.  Hold 6 inches unless you are doing Pole Smokers and work your way to the last person.

Mosey to the basketball court for:

 

Four Corners:

Corner 1 perform 20 x 2-count Mountain Climbers

Corner 2 perform 20 x Monkey Humpers

Corner 3 perform 20 x Scorpion Dry Docks (10 with each leg up)

Corner 4 perform 20 x Jump Squats

Finished too fast…Repeato

 

Merkin Ring of Fire:

Each PAX member chooses 1, 3, or 5 reps of a different form of Merkin.  No repeats.  Included were: Hand-Release, Should Tap, Peter Parker, Regular, Clap and Finger-tip

 

3 MOM:

Rosalitas x 15

Heels to Heaven x 15

Flutter Kicks x 25

 

COT, Numberama, Namearama, and YHC took us out

 

Announcements:

July 4th Convergence is tomorrow!!  0700 at Tredegar.  Hot Potato Q!!  YHC will start us off and then toss it.  Have some ideas ready in case you get the potato!!  Coffeteria and Light Breakfast following.  If you are in town, be there!

Next PuppyPile is July 21 immediately following DogPile.  Bring out your 2.0’s for some fun and exercise.

Breaking Bread needs a Q for July.

YHC, Lockjaw and maybe others have a paddle trip set for Thursday at 6pm.  Huguenot Flatwater.  Bring your Kayaks, canoes or other floating devices.

 

NMM:

YHC was very pleased with the energy and hard work that the PAX put out this morning.  It was hot and hard to breath with no air moving, but everyone did their job!  Welcome to TurnCoat (DK’s nephew) who posted for the third time in the last few months and killed the workout!  Doracides were tough but at least we got them out of the way early.  The last time I brought them to a Q was in the Winter and they were not as evil.  They got everyone soaked with sweat early this morning.  Mumblechatter slowed down after the first few minutes of the Doracides.

YHC would like to thank the SOJ men for letting him Q No Toll for the first time this morning.  Thanks for coming and for working hard!  It was a pleasure!

Have a great Tuesday all!

Kubota

keep posting

The allure of the HR Derby brought 23 willing participants to the ball field in the gloom this morning, including the man, the myth, the legend…Kevin (McRib) Bacon and 1 FNG.

The PAX signed in (for BB purposes and for the batting order (but more on that later)) and formed up on in right field for COP to get loose, including:

• SSHs
• DQs
• Cotton Pickers
• Helicopters
• Imperial Walkers

Poles – Sprint from the foul pole to the left field foul pole, do 10 merkins, sprint back and plank up for instructions.

Instructions were simple – 3 swings – over the fence = HR; everything else = out.  Outs result in 3 Burpees for the entire PAX.  HRs – the hitter gets to choose the exercise x10 for the PAX.  If anyone goes Tori Hunter (or EF Hutton) and robs a HR, the robber gets to choose the exercise.  On deck man jumps rope while waiting…game on!

FNG-John led things off – 3 outs, 9 burpees…that combo would be repeated 20 out of the 23 times…OUCH!

Thankfully, Handshake, McRib and Upchuck spared the PAX from the 3 outs – 9 burpee combo.  Handshake hit 1 HR and called for 10 merkins…prompting vocal THANKS from DK (and others).  McRib and Upchuck each hit 2 HRs – McRib called for 20 mountain climbers.  Upchuck had pity and called for 20 LBCs.

Yep, 69 swings and 5 HRs…YIKES!  64 outs = 192 burpees – possibly a new records (?) for a 45-minute workout.

Playoff between McRib and Upchuck – 1 swing a piece go until 1 guy homers and other doesn’t.  Three rounds.  Upchuck led off round 2 with a deep blast, but McRib answered in kind and then when back to back, leading off the 3rd round with another blast that Upchuck couldn’t match.

McRib defends his 2017 Title and becomes the first back to back F3 HR Derby winner.

COT, COR, NOR and YHC took us out with great thanks for the ability to have this group of brothers and friends that is willing to show up at the baseball field at 0530 and pretend (most of us) that we can still play and to be able to share this morning with my 2.0 (Redbird) and have some fun.

Announcements:

• HR Derby happened today…next one is 11 or 12 months away.  You will be warned.
• July 4 Convergence at Tredegar

NMS:

Thanks for indulging me again with the HR Derby.  It was a blast.  Lots of hard hit balls, but we need to work on our launch angles and exit velocity as a collective PAX.  Not McRib or Upchuck though – those guys came to play. McRib even cleared two fences and put on  on the real softball field.  Well done sir…see you next year when you try to go back-to-back-to-back.

Welcome Ovi (FNG-John).  You can blame Loose Goose for pumping you Pittsburgh roots and fandom for the name…I was trying to come up with a good Philly name but couldn’t.  Of course, on the drive home, I thought, “darn, should have called him Cheesesteak”… Oh well, Ovi is timely and painful for a Pitt fan.  Welcome brother.  Hope you come back out soon.

Highlight (or lowlight?) of the day had to be Upchuck’s throwing the bat over the dugout and 3 rows up into the stands….no worries, he regrouped and absolutely tattooed the next 2 pitches out onto the track.  Bravo sir.

I was contemplating taking points away from McRib who I think skipped Beast and Marv in the batting order and told Mulder he was on deck after him…or, maybe that was evil genius by McRib – force Beast and Marv to do about 100 more burpees before they get to hit and lower the chances of them hitting HRs…BRILLIANT.  I’ll lead-off next year!

Great fun guys.  Thanks again for coming out.  IT was a blast.

Until Saturday….No More Gumbo For You!

An elite 8 came out into the humidity this morning to tackle the fields of No Toll.  The sprinklers were a nice added touch. YHC was hoping for bigger numbers this morning but guesses the pull of Ultimate Frisbee at Heartbreak took some away. Here’s what went down.

COP:

6 burpees OYO

19 LBCs

38 SSH (that’s right, 6,19,38 – today is YHCs 38th bday)

15 DQs

THANG:

Mosey to corner of back field.

Hindenberg BLIMPS

Run to each of the 4 corners of the field and perform exercise:

Round 1: 5 Burpees

Round 2: 10 Lunges

Round 3: 15 Imperial Walkers

Round 4: 20 Merkins

Round 5: 25 Plank Jacks

Round 6: 30 Squats

Total mileage for all 6 rounds was about 1.9 miles.

Plank-o-rama

Frisbee Crawl

Mosey to front field and grab frisbee.  One PAX member throws frisbee and all PAX runs after. As soon as frisbee hits the ground, stop and perform 2 burpees. Then race to frisbee via called exercise. First PAX member to frisbee gets the next throw. Exercises were bear crawl, polar bear crawl, forward crab walk, backward crab walk.Repeat as needed.

Suicides

Mosey to basketball court for a few minutes of suicides.

3 rounds: forward, backward, sideways

Mosey back to parking lot for numbers, names, announcements.

YHC took us out.

NMS:

It has been a while since YHC Q’d and so this morning felt like my VQ. Not sure why the long absence from the Q sheet (could be nerves mixed with a little laziness). But, YHCs bday felt like as good a time as any to get back at it.

Many of the PAX know that YHC enjoys a good run and so did not want to disappoint those looking for a running intense beatdown this morning (you’re welcome, Gumbo).  The Hindenberg took a little longer than YHC thought but it served its purpose well.

YHC was surprised to see Mr. Roper this morning since he seems to have caught the ultimate frisbee bug.  He lit up like a kid in a candy store when YHC pulled out the frisbee but his dreams were swiftly squashed.

As YHC mentioned during COT, it is a privilege to be a part of this group. Thanks for pushing me to be stronger and to be a better version of myself.

Announcements:

June 23 – Puppy Pile @ 7

June 26 – Gumbo’s HR Derby. No Toll AO moves to Robious Elementary. Don’t show up to Huguenot.

July 4 – Convergence at Tredegar @ 7

Peace…I’m out!

 

An old Polish joke:

After a particularly nerve wracking landing, the pilot of Polish Airlines flight 704 wipes the sweat from his brow and turns to the co-pilot:

-Pilot:  WOW!  Was that not the shortest runway you’ve ever seen?!?

-Co-pilot:  YEAH!  But look how WIDE it is!

14 pax showed up this morning to see what this Ultimate thing was all about.  A few followed directions and brought a light and dark shirt, but most didn’t.  Posh rolled in late to provide black shirt team with a rotation to keep play at the legal ULTIMATE number of 7 on 7!  For Phonics and I, this was deja vu, as I didn’t change a thing from last week’s run from DaVille.  For those of you that didn’t read that, we did a quick loosen up COP, followed by a Lindsay around the field to get in some merkins and situps, and establish teams.  The first to finish is 1, on down to the last, who was 14.  Evens were black shirts, odds were white.  We were a couple shirts shy of having enough whites, so Honeymoon wore pink and Lab Rat went “Girls Gone Wild”.

Before the game got started, however, DK had to do some field maintenance.  I arrived early enough to set the cones along the field, but was horrified to discover that the chalk lines were not visible any longer.  I did my best, but left a little too much room in the width department.  Several volunteers RAN out to help….to which Phonics noted I did not ask him to go.  He was grounds crew last week and was somehow slow to get the job done.  The southside boys were ready to play though, and we had a somewhat regulation field ready to go in no time.

The teams looked pretty evenly matched, but DK’s prowess quickly came to light as he started barking orders to the black team.  It became apparent that he knew what he was doing, as they squashed the white team’s early lead and pushed ahead.  Handshake provided an easy target I guess, as he caught at least 3 TD’s while standing in the endzone all by his lonesome!

White team tried to come up with a strategy of their own, and started playing man on man defense.  Problem is turnovers happen so frequently that man on man quickly goes to pot as soon as somebody drops the disc!  We did our best however, and actually kept the lead from getting too out of hand thanks to some great hustle by Offshore, Rosie, and Honeymoon.

Oyster proved to be very aggressive on the defense for the black team, so much that he had to be warned a couple times that he was in violation of the 1 meter rule.  To my knowledge though, there is no punishment for violating the rules, except maybe you dont get to smoke weed afterwards.  Maybe DK knows the actual rules, but we never bothered to ask.

Play of the day came from Hardywood with a diving catch just shy of the endzone.  I say just shy, but team black called it a TD on the spot.  Fair enough, it was a hell of a grab so we’ll spot him the yard for the glory shot.  I was disapointed by the TD dance routines though….not near enough flair.  That’s probably why we are still amateur status.

The final score would have been 8 to 5 black, but since the Q called out last score wins, Team White wins the game!  Just coincidence that this was my team….

Good times had by all, I think….and no injuries reported!  Well done, thanks for not arguing too much on what a Lindsay is….and most of all, thanks for the excessive mumblechatter during COP!  It makes my heart happy.  By special request, we will do this one more time next week at Heartbreak Ridge!

Apology of the week goes out to any pax of Polish descent.  Lab Rat loves all.

Lab Rat apologizes…

A quiet 10 gathered around the parking lot of Huguenot Park on a cool June morning to see what Rosie had in store for the PAX.  No gloves for the Q so Singer ditched his but others were more skeptical and kept their’s on.

Mosey to the Soccer Field for Warm-o-rama – SSH, DQ, Helicopter, Imperial Squat Walker (shout out to my first post where DK tried to screw this one up), HRM, LBC

To the sideline, partner up for Dora – 100 merkins, 200 squats, 300 LBC – Run with a twist – bear crawl the first half of the field the get up and run the rest of the way, alternate between bear crawl and lunge.

Around the parking lot with High knees, Slide right, Butt kickers, Slide left – Mosey to another field – 8 Count Burpees Pan-pax – each person calls the 8-count.  Otherwise known as cheer practice, missed Gumbo and Viral for that one.   Mary – Flutters, Freddies and Peter Parkers

Quarter Pounder – look it up in the lexicon if you are curious, it involves merkins, squats, Mtn. Climbers, SSH running and backward running.  This is where we may have entered Honeydo’s time warp.  The PAX was crushing everything this morning and there was still time for more.

Over to the bleachers for Lindsey’s – Incline Merkins and Crunchy Frogs  Time is almost up so back to the flag for some American Hammers, Dollies and APDs.

NMM

Welcome to Richmond Tuco.  He is an F3 Winston Salem guy that has officially taken a job in Richmond and is currently living SOJ.  The rest of his family will be up in a few weeks and we are happy to have him in Richmond.

After going gloveless for Vinny’s TwinTeam bear crawl and reading about Saab’s adventure yesterday the YHC is hesitant to go sans gloves except when YHC has control.  With the soft fields of NoToll this was an easy day without gloves.  The fields are in prime condition LabRat, ready for your Q next week.

Not much mumblechatter on the day but it’s good to see some new regulars at NoToll with Flange and Beast.  The PAX crushed the workout this morning, I had a couple tributes to my first post with DK’s Imperial Walker fail and the Dora.  The time seemed to slow down through the middle of the workout and YHC had to fill some gaps with 8-count burpees and Lindsey.  Mr. Roper is riding a couple mornings a week with a couple other F3ers.  Nothing official but if you are interested, reach out to him.

Honeydo’s BB yesterday reminded YHC that it has also been 3 years for me.   It’s been 3 years of ups and downs personally but F3 has kept me stable which helps me keep my family stable.  I appreciate the opportunities I have to come out and enjoy a workout and the fellowship of F3RVA.   Someone offered YHC a drink the other night and I declined stating I had a long run in the morning and was limiting the intake for the night.  The response was “Why would you do that?”  I joked that I have fallen in with a rough crowd that has convinced me to do stupid things like running all night and 50K races.  I’ll take this rough crowd over any others.  Thanks to everyone for the support, motivation, and peer pressure to do things I never expected.

Announcements:

See Vinny’s pre-blast for details on the June 16 Ghost Flag Field Day.

June 23 – Puppy Pile

June 26 – Gumbo’s HR Derby

July 4 Convergence – Tredegar

8 RVA men broke the hold of the fartsack to cut through the humidity at No Toll this morning.

Thang:

Warmup (all IC): 20 x SSH, 10 x Don Quixote, 10 x Helicopters, guest Q by flashdance for some arm circles (we are going to miss you!), 20 x LBC

Check Ladder: single, double, triple, quadruple check in the parking lot, ascending only.  Runners take a lap, others complete exercises. For the single, take a lap as a group.  For the double, non runner on LBC, repeato x2.  For the triple, non runners on LBC and WW2, repeato x 3.  For the quadruple, non runners on merkins, flutter kicks, derkins on the curb, repeato x 4.

Giant luggage carousel: mosey to playground, line up on the landscaping timbers surrounding playground area. As a group, curb crawl counter-clockwise.  At each bench, front man pulls off and does dips on the bench until PAX goes by and then jumps on back of line.  Plan was to go until each man completes a round of dips, and reverso, but we ran out of time.  Might have to try that again sometime, but earlier in the workout.

numberama, namearama

Announcements:  Flashdance is working on coffee again after Twin Team, so come on out and get some second F time in.  Also, summer challenge is on: visit all AOs by Labor Day.

Flashdance took us out.

Moleskin: excellent work this morning, men. Had a smaller group than anticipated, but the energy and mumblechatter were excellent (Flashdance pushed so hard, sweat was dripping into his ear!) and it proved a good time to try something new and use the playground area.  I had been thinking about using those timbers since hanging there watching my kids play a while back and was glad to break it out today.