Tag: NoToll

13 regulars posted to NoToll for a beautiful spring morning workout that went something like this:

THANG

Mosey to big parking lot
COP (3 burpees OYO after each exercise): SSHs, DQs, Merkins, Copperhead Squats, Arm Circles (Flashdance, AKA “The Cat Burglar”, on cadence), Flutter Kicks

Mosey around soccer field

Partner up for Quadruple Check: Balls to Wall, Protractor on poles, Luggage Carousel, Run Lap
Repeat 4x

Mosey to soccer field, lunge half length

12MUFF – 12 min of Ultimate Frisbee – Black Shirts vs Non-Black Shirts (6 vs 7 or 7 vs 6, depending on which team had Posh, who was wearing a black shirt)

Mosey back to VSF
1 min of American Hammers in Cadence

COT – Hardywood took us out

Naked Moleskin:
Great to have our resident Flerkin on Guest Q for the Arm Circles…as said, YHC will miss his melodic cadence after the move to FLA

Accepting that YHC’s instruction was not totally clear, the Quadruple Check was a challenge, like hearding cats. With 13, YHC figured there’d be 3 groups of 3 and 1 group of 4….halfway through, there were 2 groups of 3, 1 group of 2 and 1 group of 5…whatever…it all adds up to 13

The Ultimate was great fun, though Roper needs to watch his hands! Posh and Hardywood may have been the MVPs…and Handshake caught a beautiful bomb to end the game.

Announcements:
SOT – moves to Midlo Middle School tomorrow!

Memorial Day Convergence – 7am at Tredegar, just down from VA War Memorial

Posh is looking for American Flags for a boy scout troop, if anybody has any extras.

YHC will always remember today. And yes, my alma mater is not a college but an Institution! YHC arrived with one vehicle ahead….Flashdance, go figure!! The Flag was planted and YHC visited with Flashdance while awaiting the PAX to show up. 14 men posted this morning to celebrate with YHC, get it all out, and  start our morning in a glorious way!! 0530…..5 burpees OYO while YHC awaited an FNG to roll in hot and join the PAX for virgin post!!

Mosey to parking lot next to soccer fields for COP…. x 11 Don Quixote’s, x 11 Imperial Walkers, x 18 Copperhead Squats, x 39 SSH. 11/11/1839. x 11 LBC, x 11 Freddie Mercuries, x 18 Box Cutters, x 39 Flutter Kicks. 11/11/1839.. Time to mosey to endline of soccer field.

10 x 15….Run the length of soccer field, AYG, and await for ALL PAX to finish, x 15 Merkins. Repeat for total of 10 lengths of the field. Last run, 19 merkins completed. 10 sprints and 154 merkins!!

Ascending Four Corners with Descending Four Corners…..corner 1, x 5 burpees. Run to corner 2, x 5 burpees and x 15 LBC’s. Run to corner 3, x 5 burpees, x 15 LBC’s, x 18 Mountain Climbers (single count). Run to corner 4, x 5 burpees, x 15 LBC’s, x 18 Mountain Climbers (single count), x 64 SSH…5/15/1864. Time to descend….same corner, x 64 SSH, x 18 Moutain Climbers, x 15 LBC’s, x 5 Burpees. Run to corner 3, x 18 Mountain Climbers, x 15 LBC’s, x 5 burpees. Run to corner 2, x 15 LBC’s, x 5 burpees. Run to corner 1, x 5 burpees!

And time to spare!! Partner up at the endline of the soccer field!

Partner carry to midfield line….each partner x 10 flutter kicks (single count) at midfield. Switch partners and carry to end line…each partner x 10 flutter kicks. Switch and carry partner back to midfield….each partner x 10 flutter kicks. Switch and carry partner to end line….x 10 flutter kicks. Mosey back to the flag.

Number-ama, Name-r-ama, Announcements,-,-,-Winklevoss and his M are expecting! Golf Tourney Friday, see Wilson and rain or shine! HDHH, tomorrow at Independence Golf, range 1730-1830. Tavern 19 after for refreshments! SOT will be on the move..

YHC took us out!

NMS: 11/11/1839-founding date of VMI. 5/15/1864-Battle of New Market which VMI Corps of Cadets fought in at New Market, VA. 10 cadets lost their lives and today marks 154 anniversary of the battle.  YHC is just as thankful to have F3 in his life as he is a graduate of VMI, member of the Class of 1998, and life lessons learned from The Institute!! VMI is the ONLY Corps of Cadets in the history of the US to battle in war and lose the lives of cadets!!

Beast (FNG) glad you posted this morning and YHC looks forward to seeing you at many more workouts! Welcome to F3!!

Rosie, thank you for keeping count this morning at COP as YHC worked up to 39 SSH and 39 Flutter Kicks….rest of the PAX was silent!!

Men, we have the ability each day to do something awesome and inspire those who may be lacking hope! 154 years ago, young boys did something awesome and inspired hope, I honor them today!

Thank you for following my lead this morning and God Bless! Only those who post understand!!

Loud and Proud,

Flatline

A baker’s dozen hit the fields of NoToll on a cool spring morning for a little fun with the bluetooth speaker and YHC’s ladies.  A variety of layers for the PAX today with Wilson offering some of his multiple hoodie layers to some of the cold blooded among us.  A couple guys noticed the Q had no gloves, running?, no just warmer weather and the soft grass fields.

THANG

Mosey to the parking lot for a warm up of DQ, IW, Helicopter, SSH (speed round).  Somehow we hit 40 really fast, thanks Hardywood.

Mosey to the pavilion to pick up the speaker and to introduce Sally.  For those that don’t know, listen to Flower by Moby – Every time you hear “Bring Sally up” go to merkin up position, “Bring Sally Down” low merkin position (try not to hit the ground).

Lindsey – Lunges/Bear Crawl steps – 30 lunges, 10 bear crawl steps run the rest of the way across the field.  repeat with 25/15, 20/20, 15/25 and 10/30.

Proud Mary (CCR) – This is a new one to YHC but it was in the lexicon.  WWII until the chorus “rolling…” Crunchy Frogs during the chorus, switch to FK until “rolling…” again back to Crunchy Frogs, back to WWII.

Nicole – Forgot about her until Gumbo reminded me yesterday.  10 minutes of 10 decline merkins, 20 ball dippers and a lap around the field.  Repeato until time

Roxanne – Simple instructions, run in place until you hear Roxanne, burpee for every Roxanne.

Circle of Mary – APD, American Hammer, FM, Cross Leg Lifts, Superman – throw some Diamond Merkins and Hillbillies in for fun.

Mosey back to the flag to meet the ab version of Sally – 6 inches to Heels to Heaven – Only got through about half of this one before Wilson’s internal “Dogs and Kids” alarm went off.

Announcements

HDHH – 5/16 Independence Golf – Range balls and drinks, range closes at 630 – See Gumbo

Golf Tournament – 5/18 forethecause.org See Wilson

Shaved Heads – Shakedown and Mr. Holland – Donate

Puppy Pile – 5/19 7:05 am at Dogpile See Upchuck

NMM

As Honeymoon so plainly said YHC brought out “all the ho’s” this morning.  YHC has been waiting for a dry day to bring the speaker and give Sally and the others another shot at the PAX.  They did not disappoint.  Not as much music as Wilson’s stage Q but more movement too.  Good luck to the PAX today keeping one or all of those songs out of your head.  Glad we finished up with Sally since that one is the most likely to stick.

Thanks for letting me lead this morning, good fun.

Have a great day.

 

17 Strong Broke free of the Fart Sack on a beautiful morning to post at No Toll This morning.

Mosey to Back lot

COP-

SSH x 20

5 Burpees OYO

Copperhead Squats x 10

5 burpees OYO

DQ x 10

Helicopters x 10

LBC x 20

Merkins x 10

5 Burpees OYO

Mosey to back field

Partner Up – Modified Beast

1 Partner does the Beast (6x6x6 exercise up and back) 1 Partner does base exercise, then flip, each partner does 3 runs total.

Round 1 – Runner does Burpee, Baseline does WWII

Round 2 – Runner does 2 Count Freddie Mercury, Baseline does Jump Squats

Round 3 – Runner does Merkins, Baseline does LBCs

Plank wait for PAX in between sets.

5 Burpees OYO

Mosey to Pavilion

Choose Different Partner for Proper Dora

1 Burpee/2 Merkins/3 WWII = 1 Rep

1 Partner runs field and back, 1 does Proper Doras until switching – As a team do a total of 50 – YHC Modified to 40 due to time.

Al Gore for six.

2 more Burpees OYO.  – This completed 22 Burpees OYO for the birth of YHC daughter who weighed a healthy 7lbs 15oz at birth.   Yes I said it wrong at first, my wife did not have a 15lbs 7oz baby, sorry sleep has not come too often here lately.

Mosey to Basketball Courts

7 Burpees OYO for YHC previous mistake

Regular Suicide

Wilson finds a Basketball – Misses 3 pointer so 2 Burpees OYO

Run Backwards Suicide

Rosie turn to shoot, drills a 3 pointer – no burpees

Ladder Suicide – 2 merkins at first line, increase by 2 at each line

Rosco shoots final shot, misses, 2 Burpees OYO

Mosey to flag – PAX pick up trash on way to help keep No Toll clean!

Numberrama, Namerama, YHC took us out.

Announcements:

Nancy Lopez (who is Wilsons cousin) will be at his golf tourney May 18th.  Make sure you sign up.  www.forethecause.org

Shakedown is shaving heads for cancer research, see him for details.  Respect Shakedown!

NMS

It was a great morning to get out and workout with our brothers!  With today marking  1 year for YHC, there was no way he was going to let anyone else grab this Q.  Great mumble chatter this morning with everyone.  Good to see everyone that I haven’t see in a few weeks from being out.  Great partnering with HW and DK on the beast as well as Honeymoon on the doras.  Rosie and Hardywood were fun to watch on the suicides, flatout they can just move faster than most of us, strong work fellas!  Wilson was quick to point out the proper dora rotation was incorrect but he would do it anyway, strong work dude.  Flatline re-affirmed the no foul language rule with Rosco, YHC is on board, I like it.  Yes YHC did say his wife had a 15lb 7oz baby at first, it was a HUGE mistake, pun intended.  The M gave birth to 7lb 15oz Millie Grace Wells 2 weeks ago and everyone is healthy!  YHC appreciates all of the text, calls and messages during the past few weeks!  Also, thank you for the PAX picking up a few pieces of trash on the way back to the flag, we are lucky to have beautiful places to workout, glad we could help keep it clean.

Lastly, YHC had a many thoughts leading up to the 1 year mark with F3, but mainly the word BLESSED kept coming up.  Ill leave you with a few of my blessings.

Blessed to have a healthy family, now plus 1 more /  Blessed to have employment / Blessed to have a roof over my head and food on my table / Blessed to be a part of the amazing group  of F3 men who define the word brotherhood.

Count your blessings boys, they are all around you!  Have a great day!!

Marmaduke

 

Flag was planted at 5:15, and the headlights started rolling in. At 5:30, we’re off and the beat down went something like this:

Mosey to soccer field for warmarama:
IC: 22 x SSH, 9 x Don Quixote, 22 x LBC

Mosey to pavilion for a Dora:
100 x Merkins, 200 x LBC, 302 x squats

Mosey to basketball courts for a triple check:
Partner 1 – bear crawl from half court to baseline, 5 merkins, run back to half court
Parter 2 – American Hammers
Partner 3 – Coppherhead Squats

Stay on basketball courts for a little Four Corner Escalator:
First corner – 10 merkins
Second corner – 10 merkins, 20 LBC’s
Third corner – 10 merkins, 20 LBC’s, 30 2-Count Mountain Climbers
Fourth corner – 10 merkins, 20 LBC, 30 2-Count Mountain Climbers, 40 SSH
Bear crawl the short sides, run the long sides.

Line up in the area between the two courts facing the fence by the parking lot.  Varying methods of travel to the fence, 10 donkey kicks, run back.  Methods of travel to the fence:
Bear crawl, high knee, butt kickers, karaoke each side.

Line up and tour YHC’s favorite AO, Native American style:  down the entrance road, around the far side of the parking lot, around the edge of all the soccer fields and back to the basketball courts.

Modified ring of fire:
All PAX hold a plank, while two men opposite each other bear crawl to the center for 9 boo-yah merkins, and Reverse bear crawl back to circle.  Hold plank until all PAX complete their 9 merkins.

Quick Mary on our sixes as rain began to fall on our faces:
22 x flutter kicks
22 x LBC’s

Announcments:

See Wilson for charity golf tournament 5/18

See Shakedown for St. Baldrick’s shave 6/18

See Lab Rat for Dogpile and Mosey on shirts

See Viral for tool bank information/tours (or to lead a cheer)

 

NMS:

I have heard it mentioned by others that sleep comes fleetingly on the night before a VQ, and I can verify.  I woke up with two nightmarish starts: in the first, I had overslept the alarm and missed the thing entirely.  In the second I had lead the workout, and then somehow disappeared before COT and couldn’t remember everyone who was there to write the back blast. And then there is the gif shakedown posted to twitter yesterday while I worried – not worried, planned around – the rain.  Which never really came after all!

As I said during COT, this group has pushed me to accomplish things I didn’t think possible.  I organized today’s based on my own experiences:  I have been coming to F3 for 9 months, lost 22 pounds, and shaved 6:02 off my 10k since last year (100+200+302=602).  The Ring of Fire at the end was a throwback to my first post, lead by Hardywood.  After suffering through that beat down, I was sure I’d never come back, despite Viral’s assurances that I should stick with it, that “it will get easier.”  But that activity at the end, with guys cheering each other on and working together, showed me that F3 was something special, and I came back.  I know I am not alone.  F3 has impacted all of us, and what we have is incredibly special.  Its been a hell of a ride with you all in the gloom, and it was an honor to lead you men this morning.

Great work out there!

Sugar Sock out

11 men said no to the FS and posted for a beatdown that went something like this:

Run a mile

The Hard Way

Round 1 merkins

Round 2 Merkins and lunges

Round 3 Merkins, Lunges and CArolina Dry Docks

Round 4 Merkins, Lunges, CArolina dry Docks and Squats

Round 5 Merkins Lunges, Carolina Dry Docks, squats and WWII

Round 6 Merkins Lunges, CArolina Dry Dock, Squats, WWII and Burpees

Each of the rounds consisted of completing these exercises at the 25, 50 and 75 yd line-Beast Style

Run around perimeter of complex to BBALL courts for 5 minutes of suicides.

COT where YHC took us out with a quick prayer.

NMS – This workout pushes each and every PAX member and each and every PAX member pushed back harder.  Way to crush it this morning gents and for allowing me to come SOJ and lead.  Busy day today=Quick BB.

I am missing someone from the PAX (my phone did not record-operator error or DK was rushing me)  HELP PLEASE !!!

10 winter warriors escaped the fartsack this morning for yet another chilly beatdown at NoToll.  We are now 100 days into 2018 and winter still has a grip on the weather, causing the PAX to keep their winter gear out of the attic for now.  Theme of the day – 100

THANG

Mosey to the parking lot for a warmup of SSH, DQ, Helicopters, IW and LBC.

Mosey to soccer field 1 for 4 corners – 25 merkins at the start, and 25 merkins at each corner around the field; Round 2 – 20 2-ct Flutter Kicks at each corner, repeat the first corner

Mosey over to the pavilion for Dora 100s.  P1 runs across the field, P2 completes 100 Makhtar N’Diayes, 100 dips, 100 Monkey Humpers

Field on the other side of the pavilion for a jump squat ladder – 1 Jump Squat, run across the field, 2 JS continue up to 10 and back down to 1.  LBCs on the soft grass for the six – Once the 6 comes in 50 LBC IC (100 total)

Mosey back to the basketball courts – partner up.  P1 donkey kicks to 100, P2 run across the courts

Ring of Fire – 10 merkins, Mary – Freddie Mercuries, American Hammer, APD; 10 merkins each OYO

NMM

Excellent work today.  First, thanks to Gumbo for relinquishing the Q for today.  He had some last minute business travel and since the Q sheet for NoToll is always full YHC was happy to take over.  We started with 8 but had a nice even 10 by the end of COP, things aligned well for the 100th day of 2018.  Many ways to get to 100 and we didn’t even get to all of them.

The self proclaimed Luddite of the group, Roscoe, asked for IT help to sign him up for the Q at SOT tomorrow.  DK, our resident SOJ IT manager, is unable to fix Roscoe’s issues so we are reduced to adding his name to the Q sheet whenever he asks.  Roscoe, if you are able to find your way to an internet cafe, you have the Q tomorrow.

Great to see Posh back out and Flange becoming another NoToll regular.  Hopefully the warmer weather is on the way and we’ll be able to put the long sleeves away soon.  CSAUP is approaching, final preparations and tapering are in effect.

Announcements:

Prayers for Lab Rat and his father. Flashdance and his uncle.  Marmaduke should be adding a member to his family tomorrow.  His M helped him set his “priorities” straight and don’t think we’ll seem him for a little while.

Thanks for the opportunity to lead this group of strong men this morning.  Have a wonderful day.

Roper’s impromptu VQ?
Shakedown’s FNG brother?
Hot poultry taeks from Döner Kebab?
EF HUTTON batting for the old school corporate cycle?

What else could you want out of a 530AM workout?!? I LOVE THIS GAME.

THE THANG

Mosey to the parking lot for Circle of Pain

CIRCLE OF PAIN
20 SSH
10 merkins
15 DQ
15 WW2 sit ups
15 Copperhead Squats
20 JVille Hip-Hop Hillbillies

Mosey to the near field

REGAL BEAGLE

Four corners with the following at each corner.

Merkins x10
Flutter kicks x20
Monkey humpers x30
LBCs x40

THE RENT’S LATE!
Ultra polar Bear – line up on baseline. split the field into segments of 25 meters. Near crawl the length and every 25 meters on do 15 merkins, then 20 merkins, then 25 merkins

Ultra King Crab – do the same back to the other side (Roper shortened the field somewhat for this one)

Mosey to the shed

STANLEY AND HELEN

Pair up just like Stanley Roper and his oversexed wife Helen! One runs the field (Stanley) while the other (Helen) gets hot and bothered with 100 dips, 100 flutter kicks, 100 some other exercise I can’t remember.

Mosey to the parking lot

FOUR’S COMPANY TOO
Two teams of four race each other around the perimeter of the parking lot while the remaining team does a variety of ab exercises (flutters, APDs, WW2s) while they wait.

Indigenous People’s Run back to (virtual) flag

2 Minutes of Mary

CIRCLE OF TRUST
Number-rama, name-a-rama, Roscoe took us out.

ANNOUNCEMENTS

CSAUP is less than two weeks away! Get with Rosie to help out the Dogtown Degenerates.

The Healing Place is hitting the home stretch. Get with Shakedown for more info if you want to help or cheer them on for the Monument 10K.

NAKED MOLESKINE

Eight mighty oaks posted in the chilly spring air for a very special and extra gloomy Spring Break version of NoToll.

Your Humble Correspondent has been keeping a low profile around NoToll ever since he rolled up in his Subaru muscle car and pulled a switchblade on a Tuckahoe Soc a few months back. That’s how we Greasers roll! Sodapop Rosie and the rest of the Greasers say the coast is clear for YHC, so it was time to get back into the flow at NoToll.

Upon getting out of YHC’s car, the parking lot was emptier than normal. Noticeably absent were New Market Git-R-Duns who chose not to participate in this morning’s rumble. Sigh. Nothing Gold Can Stay.

When it was clear that no one had signed up to Q today -after some prodding – Mr. Roper jumped in and picked up his VQ! Way to go, Roper!

Even though there was but eight NoTollers today, the mumblechatter was strong, specifically during the COP when Roper had the oh-so-typical counting woes that plague so many of the PAX in their first forays into Q-land, YHC included. That said, for a VQ, Roper did a solid job of keeping the PAX moving and sucking wind.

Welcome FNG Ponyboy! Ponyboy is the brother of Shakedown and as he said in the parking lot prior to the workout. “I decided to come check out this thing to get my brother to shut up about F3!” Solid EHing, Shakedown, solid EHing.

Please use the comments to remind YHC how Ponyboy got the name. Because he’s Shakedown’s brother? YHC has never seen The Outsiders, although he’s seen all the Brat Pack films which spawned from this classic. YHC was pulling for “DaVinci” because it sounds like he’s had 20 careers in as many years.

After the workout five of the PAX retired for a Coffeeteria at Starbucks. Stay tuned because Shakedown will probably post 200 selfies today on Facebook of him building his chicken coop since he took off work. Of interest to YHC was some hot New York Jets NFL Draft talk. Also, YHC learning that he talked with Ponyboy two years ago via phone and email when he inquired about the UofR Brewer’s Certificate Program in the school of continuing ed.  Someday YHC will become a master brewer!

Stay gold, PAX, stay gold.

YCH was first on scene this morning, 0519, which means “Big Blue” is at Spider Run….I think. 11 PAX members posted for, what always has the potential to be comical,  a Flatline Q. 9 members at 0530 with 2 arriving late. Mosey to the parking lot at soccer fields!

COP- YHC had in his head to start with helicopters but called out windmills. Than started performing helicopters….DAM, YHC could not get through 1 exercise without f–cking up the COP. Comical from the very get go!! OK reset…..first exercise is helicopters x 13. Imperial Walkers x 15. SSH x 17, LBC x 19. Merkins x 15. Mosey to end line of first soccer field.

Modified Partner Barrow. Partner up for wheelbarrows, length of soccer field. Partner 1 walks as far as possible and when he stops, both partners perform 25 PLT (partner leg toss). Switch and repeat to the other end line. Rosie and Tobit motored across the field and Roscoe and Marmaduke performed several more rounds of PLT than Rosie and Tobit. BUT, Marmaduke WAY TO FINISH walking on your knuckles!!! Respect my friend.  YHC was odd man out so YHC bear crawled and knee bent his way across the field with every 10 steps performing 10 merkins. When finished switch partners and repeat exercise but when a PAX member stopped, this time 25 mountain climbers together. There was some racing in the last 50 yards and if you ain’t bumping you ain’t racing!  Mosey to grass in front of the bleachers. Rosie, Hardywood, and Marmaduke=RESPECT!

SUPER 21……several months ago, YHC tried this OYO with epic fail….lost count, exercises were wrong, slightly poor leadership and audible called for another exercise. This am, super 21 was IC with YHC leading. PAX members asked to spreadout and here you go….1 merkin (IC), 1 situp (OYO); 2 merkin (IC), 2 situps(OYO); 3(IC) merkin, 3 situps(OYO) till we had reached 21 merkins(IC), 21 situps(OYO). Rosie asked for a break at round 15 with a lap around the parking lot. Glad to oblige!! This took up the majority of No Toll’s morning!! And yes, this exercise is in the exicon on F3 site!! BOOM DONE!!

With 3 minutes to spare, mosey to end line of soccer field for AYG field sprint to the other side!!!

Mosey back to parking lot. Number-ama, Name-r-ama, Announcements….Labrat’s family could use all the prayers we can send! Marmaduke may be expanding his family next week so PAX members wished him well. SOJ CSAUP sign up list for grub, fluid, snacks, bag balm, etc is getting ready for distribution. Heads up SOJ!!

YHC took us out!

NMS-lots of mumble chatter at No Toll this am. Mr. Roper was slightly late with Flashdance showing up at his regular time looking like……….you guessed it, Cat burglar!!! YHC still has not mastered the COP! Mr. Roper does not wear a watch to post. He politely asked to be notified when 0600 was upon us….and off he went. YHC was going to hot potato the Q this am, maybe next time.

Mr. Roper informed the PAX that he was a lesbian in a man’s body. And yes, he drives a 4runner!! Coincidence…….maybe. And, Shakedown has visited Babe’s several times-maybe more than he wants to admit. And yes, Shakedown drives a 4runner too!! Roscoe seemed confused when Shakedown spoke of Babe’s. YHC politely asked, “Lip Stick or Chap Stick lesbian.” No Response! Mr. Roper had a shirt once that said, “Drink till she’s cute.” YHC did too…..rat year at ring figure!! PAX members…..bad night for YHC!!!

SUPER 21….way to finish, get it all out, and be super!! Arm explosive workout men. Flashdance, when your well goes dry, DIG DEEPER!!! Perfectly said Hardywood!! YHC believes 287 merkins, and 287 situps. YHC is not good with exponentials; Big Data can you confirm the number? Gentlemen, thank you for following this am and finishing Super 21!!

YHC’s day off to a BOOM start and God Bless! Only those who post understand!!

Loud and Proud!!

Flatline