Tag: NoToll

9 strong posted @ No Toll this morning in the pouring rain and here is how it went down.

COP: Helicopters, Windmills, IW’s, SSH’s, AC’s

Black top Beast : Beast in the parking lot to save the beautiful fields  of No Toll. Exercises 6 @ each stop 3 up 3 back – Hand release merkins, LBC’s Workins, V’ups, Merkins, Burpees.

Bleachers : 20 dips – 15 incline merkins lap around the parking lot – repeat 3 times .

10 decline merkins – 10 step ups 3 sets

Tennis Courts : Lunge across court – 10 donkey kicks – Russian Solder across – 10 donkey kicks – Karaoke ( 2 times)  across courts 10 – donkey kicks – High Knees across court 10 donkey kicks –  Butt kickers across court – 10 donkey kicks.

Burpee shuffle – 2 times

Ring of Fire – 10 merkins/plank

Mary – Cross leg Lifts, APD’s Flutter Kicks , 6 inches.

Moleskin : Love it that 9 warriors posted this morning cause their mind set was Sunny and 70 baby ! We splashed around during the warm up and saw Tobit and Hardywood making their way toward us in the rain – and then Flange found us! The pax was all in during the beast – face first with hand release merkins – love the positive attitudes fellas ! YHC heard lot’s of grunts and moans during the 6 inches and luckily Tobit stayed injury free during the burpee shuffle – un like the last time…. Honeymoon was ready to roll Dogs and Kids – errr… freaken rain… So not much chatter at the end – Rosie took us out. Great to have Flange back out there – way to post on a rainy 40 degree day – atta baby  – corporate sees you!

Excellent job fellas way to push !

See y’all in the gloom..

3 icebreakers braved the elements to post to NoToll. The beatdown went something like this

THANG

10 Burpees OYO…waiting on late arrivers…

mosey to basketball courts, assess ice cover, mosey to skinny ground between parking lot and basketball courts

COPearcrawls…waiting on late arrivers

25 SSH, Bear Crawl across basketball court,
25 Russian Soldiers, Bear Crawl across basketball court,
25 DQs, Bear Crawl across basketball court,
25 LBCs – the cause of BB Title, Bear Crawl across basketball court

No late arrivers.

With Ice in the Grundle, time to mosey to soccer fields

Merkin Ladder using width of soccer field: by 2’s up to 10, repeat 10, back down

Stay on Field for Modified Snow Ark Loader using width of soccer field
Forward Lunges
Duck Walk
Broad Jump
Backwards Lunge
Backwards Run
Karayoke switching sides OYO

Mosey to icy blacktop for Frozen Five Minutes of Mary
Hello Dollies
V-ups
X’s & O’s
Dead Cockroaches
Rosalitas
American Hammers

Mosey back to basketball courts
Donkey Kicks 2 x 20
SSHs
Russian Soldiers
Slow Russian Soldiers
10 Burpees OYO
Copperhed Squats

COT: Rosie took us out

NM

YHC was very glad to see 2 other PAX members upon arrival. Thanks for making the effort, guys.

Total audible for entirety of workout thanks to frozen hard surfaces.

Tracks in the snow are clear evidence that you’re not running in a straight line.

YHC is sure he’s missed something here, but it was worth the slow trip to the AO.

Announcements:
Something about a CSAUP running between RVA AOs during Chickahominy Nation Y Princess campout

YHC was thinking about this workout on Monday with the intentions of getting Oyster and Mr. Roper involved with the Q. YHC arrived this morning with a twinkle of light coming from the soccer fields, quickly realizing that Swirly, Gumbo, and Rosie were earning extra credit with a run. With a few minutes before 0530 and no Oyster or Mr. Roper, there were still a few PAX members who could assist with the Q. 0530..time to Mosey.

COP- Don Quixote, Invisible Jump Rope(fail), Copperhead Squats, Imperial Walkers, Flutter kicks, Freddie Mercuries, and Booya Merkins….all with varying reps.

Mosey to soccer field for Modified 11’s….Merkins on one side, V-ups on the other side. Start with 1 merkin and run to other side of the field for 10 v-ups. Run back across the soccer field, 2 merkins than back across soccer field for 9 v-ups. Repeato until 10 merkins and 1 v-ups completed. Q handed over to Honeymoon.

Off PAX went from soccer field all the way to entrance of Huguenot Park (never been this close to Robious) and back to edge of soccer field and turn around again, running to basketball court. Honeymoon believes PAX needed miles for CSAUP.  At basketball court, sprints were called out but Honeymoon meant suicides. After one suicide, Q handed over to Hardywood.

Progressive 4 Corners was called by Hardywood. Corner 1, x5 burpees and run to corner 2. Corner 2, x10 hand release merkins but Corner 1 first than Corner 2. Mosey to Corner 3 for x20 Mark Spitz (on your six, head up, arms up, and flutter kicks, 2 count) but start with Corner 1 exercises than Corner 2 exercises than Corner 3 exercises. Mosey Corner 4, x 30 SSH but with a twist (x 15 on L leg, x 15 on R leg) but first Corner 1->Corner 2->Corner 3->finish with Corner 4. Plank while waiting for PAX to finish. Mosey to white line for Crawl Bears down the court and plank. Q hand over to Rosie. Rosie had approx. 5 mins to entertain the PAX.

YHC heard Rosie’s exercises referred to Honeymoon Suite……ie circle up for following exercises. Rosalita’s, Dora’s, Heals to Heaven, Alabama Prom Date’s, Peter Parker’s,  and several more that YHC cannot remember at this point in the morning.

Times up…Number-ama, Name-r-ama, and Announcements. Congratulations to TYA for ONE HELL OF A JOB. RESPECT!!!  Few people can say they have run 100 mile race!!

YHC took us out! As Gumbo said, “Get it all out.” YHC said, “I thought it was.”

NMS–Winklevoss, way to push this morning! Keep working at it and the workouts will feel better!!! Honeymoon, were you confused that No Toll might be Spider Run but definitely more straight!!! PAX members, please check out Peedmont.com…..definitely worth the read. Hardywood…Progressive 4 Corner-good call! Rosie…..outstanding work!

Way to work this morning!!! The support from you guys over the past 2 weeks is awesome. I am blessed to call you my friends! These workouts are the perfect way to start the morning. Only those who post understand!!

Loud and Proud,

Flatline

Twelve of the Southside’s finest assembled at No Toll on a very brisk morning to work their bodies and minds.

COP –

SSH x 20

DQ x 10

Copperhead Squats x 10

Merkins x 10

LBC x 20

Arm Circles x 15

Burpees x5 OYO

Mosey to field

4 Corners

Round 1 – 5 Burpees, 10 Merkins, 15 WWII, 20 Mountain Climbers

Round 2 – 10 Burpees, 20 Merkins, 30 WWII, 40 Mountain Climbers

Mosey

Triple Check

Round 1 – Runner, Dips, Flutter Kicks

Round 2 – Runner, Incline Merkins, LBCs

Mosey back to basketball Courts

Suicides –

Round 1 – Regular Suicide

Round 2 – Run Backward Suicide

Round 3 – Carioce Suicide

Round 4 – 5 Merkins at first line, increase by 5 at every line, up tot 20

10 Burpees OYO

Mosey to Flag

Numberama, Namerama, Flashdance took us out!

Announcements –

-CSAUP coming up.

-TYA 100 miler this weekend, go get em!  Swirly to run social media on the event, you should all receive the fax by Tuesday on how TYA finished.

NMS-

Ill make it short and sweet do to a busy schedule today.  YHC was eager to get back out today after a long hiatus, and appreciates the PAX putting up with the lingering cough throughout the morning.  Great to meet and see WinkleVoss out this morning.  The PAX thought we lost him after the second round of 4 corners but it was just a morning routine that caught up with him.  He made it back and crushed the rest of the workout, way to push!  This lead to Flashdance describing what all is required for his morning routine to take place.  Its quite the process, and I will leave it at that.  Great work by all, thanks to Swirly and Sugar for  pushing me on the triple check.  Hope to see you SOJers at Gumbo’s SOT beatdown tomorrow.  Always a pleasure to lead this group, have a great day and hug your loved ones gents!

Marmaduke!

 

 

18 strong attacked No Toll this morning and here is how it went down.

Mossy to the field for COP : SSH’s, Helicopters, Windmills, IW’s, Merkins, Flutter Kicks, LBC’s

Partner Up : partner 1 run the filed and back – partner 2 begin exercises. 3 exercises complete as a team. 300 dips, 200 incline merkins, 100 decline merkins.

Mossy – Partner Up: 3 sets of 10 BoYah Merkins and 3 sets of  10 pole smokers.

Indian Run – across all of the fields over to the tennis court.

Tennis Court : Partner up – Wheelbarrow baseline to baseline switch it up – 2 times each.

Burppee Shuffle :  1 burpee each pax member around the circle while shuffling feet.

Ring of Fire : 10 hand release merkins – pax holds plank position

Mary : Cross leg Lifts , APD’s – 6 inches

The scoop : YHC realized this morning on the way to the AO that it had been almost 2 years since Qing No Toll. Hard to believe it’s been that long… It has been great to be back @ No Toll over the last month. Thanks to the pax for allowing YHC to lead this morning it was a pleasure.. YHC is not fancy with his Q’s – YHC simply just goes right at it – not alot of flair or special  themes to go along with the workout – so it may not be as entertaining as some other Q’s but hopefully the pax was glad they came out this morning because they got themselves a workout !!

Great to see 18 out at No Toll…. Let’s follow DK’s lead and reach out to some of the guys we have not seen in a while and encourage them to get back out there.. Let’s continue to keep our brother Flatline in our thoughts and prayers at this time. Remember to sign up for the CSAUP… If your interested in helping with Breaking bread – get with Kubota – he’s got the lead on the next one. If you are interested in helping with The healing place run after Dogpile  – check with Honeydo, or Upchuck..

Thanks to Flashdance for taking us out today. Great work guys way to push – feeling it in my shoulders!!!

See y’all in the gloom….

11 samurais of the gloom posted at No Toll this morning for a Shakedown ground and pound.

COP

Arm Circles x 10 small 5 big forward/backward

Windmills x 10

Russian soldiers x 10

SSH x 15

Merkins (Pax had to guess) x 10

LBC x 10

 

Long wet mosey around the back field and back to the dry parking lot

AMRAP

7 minutes of 10 copperhead squat, 10 V-ups, 10 Hurpees

3 minutes “rest”: Wilson’s wife, Fudd’s wife, lunge stretch 2xper leg

7 minutes of 10 2-count lunge, 10 2-count mountain climber, 10 Merkin

 

long mosey around other field and back to the parking lot

4 corners: 10 merkins, 10 copperhead squat, 10 Burpee, 10 jump squat, over the pile of mulch x3

 

Back to the flag for an American Hammer ring of fire, Rosalitas, and WW2s

CSAUP – you are signed up so so figure out what team you are on

Wheelbarrow took us out

 

Lots of laughs and mumblchatter this morning directed at my inability to count cadence, remember what I’m doing, and all that – add in a text from home about a sick kid (only had my phone as a timer – good timing ) and you had a distracted Q this morning.  Contrary to several questions, this was not my first time… lol

Good times with good men – thanks guys

 

 

YHC pulled into the AO and spotted Big Blue and Rosie’s Pathfinder…finally, after two solo workouts (at least at the start), today there would be fellowship in the gloom.  Who am I kidding, its NoToll – other cars rolled in as 0530 approached, including a visitor from Hickory, NC (welcome back Tater Hole) and a clown-less clowncar from New Market (huh?).  The watch struck 0530 and, as Flatline would say, BOOM –

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

• SSHs
• DQs
• Copperhead Squats
• Imperial Walkers
• Merkins
• LBCs
• Flutter Kicks
• Arm Circles

THE THANG:

Evolution of the Burpee

Part I – Gather in the front corner of the parking lot as Corner 1 – perform 10 merkins, run to corner 2, perform 10 2-count mountain climbers, run to corner 3, perform 10 Bobby Hurley-style jump squats, run to corner 4, perform 10 Burpees, run to corner 1 and plank-o-rama for the SIX

Part II – those who were at 45MOM last week, knew this was coming – repeato with each exercise x20 – GO!

Bench-work Dora

Mosey to the pavilion and partner up.  One partner runs across the field and back while the other performs exercises.  Together, add up to the following:  50 box jumps or step-ups; 100 Derkins; 200 Dips

Field Work

Find a new partner and start with 25 PLTs each in front of the pavilion, then wheelbarrow across the field to the other side (either one guy goes all the way or switch as needed — Swirly KILLED it all the way across).  At the other side, 25 more PLTs each and then wheelbarrow back across (YHC almost spilled merlot — is that a bonus or a penalty if you do it to yourself??)

APDs as a PAX to catch our breathe

Court Work and MARY

Mosey back to the basketball court and line up on the fence.  20 Donkey-Kicks OYO, then Bearcrawl across the first court to the middle area and perform 20 box cutters, then bearcrawl back to the fence.

Freddie Mercury ROF – circle up and hold six inches (4.5 for Mr. Roper), when it is your turn, complete 10 2-count Freddie Mercuries.

Hello Dollies IC

American Hammers IC

Plank/Merkin ROF  with flare

1 minute of Superman – Hardywood killed the 80’s style background echo.

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

Announcements:

• CSAUP – sign up for a team or check and see if you have been signed up already: https://docs.google.com/spreadsheets/d/1WFI-ggmeWUZKJDwLyO6zmb6mkW2MT0aPDAXNrKFEqYM/edit?usp=sharing
• 10K Training for the men at the Healing Place.  We heard that the first week went well.  Let’s get 2-4 guys out every Saturday to help these men train to destroy the 10K.  See Honeydo or Upchuck for details but basically it is right after Dogpile.

NMS:

It was brisk this morning but we got warmed up with the Evolution of the Burpee.  Not too much mumblechatter and NONE immediately after the wheelbarrows – damn that hurt.  YHC was gasping for air and nearly plowed the field with is face a couple times.  Way to push through fellas.  Thanks for letting me lead today.  I am always honored to lead such a fine group of men.

Tater Hole – thanks for joining us.  Much respect for killing it today.  You are welcome in F3RVA any time and we hope to see you back soon.

Own the day men!

No more Gumbo for you!

YHC arrived to No Toll this morning with no set plan and more a personal challenge to Q on the fly–sorta! Big Blue was there and YHC immediate thought…don’t f–k up and draw a blank. Rosie’s SUV had lights planted right on an owl, in the grips of breakfast or dinner-owls are nocturnal correct? 8 regular SOJ men and one geographical SOJ man were ready for a tactical, on the fly Flatline Q.

0530-BOOM…10 Burpees to start. Mosey to the parking lot at soccer fields for COP: Arm Circles x 15, 10 small, 5 big. Forward than reverse. Well actually 16 forward….oops! Don Quixote x 15, Copperhead Squats x 15, Imperial Walkers x 15, LBC x 15, Flutter kicks x 15, and Merkins x 10. Recover and mosey around first soccer field for one lap to assess the fields. No Fields Closed Sign, Marv. Good to go! Back to the corner of parking lot.

Triple Check- One partner runs to the gate, one partner performs mountain climbers, one partner performs SSH.

Mosey to the soccer field for YHC original, The Lawn Service! Run the length of the field, perform SSH for 60 seconds. Than run length of the field again, perform SSH for 50 seconds, and repeato with interval time decreasing by 10 seconds each time to 0. YHC likes interval running and a great way to warm the body while the snow was falling! Mosey to the basketball courts.

Doracides-partner up! First exercise- one partner runs suicides, other partner performs arm circles and switch till 200 arm circles completed. Repeat for second exercise-flutter kicks for a total of 300 and repeat for third exercise-400 SSH. Perfect timing cuz when PAX was finished, time had expired! Mosey back to parking lot.

Number-ama, Name-r-ama.

Announcements: Honeydo and Upchuck are assisting The Healing Place with 10K training team. Please see them to help out! CSAUP, so get on a team!

YHC took us out!

NMS: Swirly, Dogpile would have been nearly impossible! Rosie has shaved his face clean…bald eagle style. Evidently, Rosie and M.Rosie are getting ready for a trip! Oyster, way to push it during Lawn Service. Working out during a snow storm always seem to be a perfect way to start the am! Outstanding work this am gentlemen.

Your dedication and willing to follow YHC Q is much appreciated! The hope, perseverance, an ability to make impossible possible shown by this group of men is a blessing in my life. YHC thanks God everyday for F3! Only those who show up understand!

Loud and Proud!

Flatline

 

 

8 warriors rose to greet the dawn of a new day.  As expected, it was 70 and sunny.  According to legend it went a little something like this.

COP: IC X 30 hand release merkins, X 40 flutter kicks, X 20 SSH Right Leg, X 20 SSH Left Leg

Mosey to field

Dora De Los Hermanos: Group up in teams of 4 for three rounds of fun in the sun. Complete as a team the following.

Round 1: 125 burpees, run across field, balls to the wall, plank

Round 2:  150 WWII situps, run across field, 6 inches, decline plank

Round 3: 175 Bobby Hurley (jump squat with slapping the ground each time), Hello Dolly Parton (get into the Hello Dolly position and hold), Blue Balls squat hold.

Modified 4 Corners:

Run to corner 1 for 10 burpees, bear crawl back to start

Run to corner 1 for 5 burpees, run to corner 2 for 20 WWII situps, run to corner 1 5 burpees, bear crawl back to start.

Run to corner 1 for 5 burpees, run to corner 2 for 20 WWII situps, run to corner 3 for 30 merkins, run to corner 2 for 20 WWII situps run to corner 1 5 burpees, bear crawl back to start.

Start at corner 4 with 40 two count flutter kicks, run to corner 3 for 30 merkins, run to corner 2 for 20 WWII situps run to corner 1 5 burpees, bear crawl back to start.

Mosey back to the flag.  Namerama, numberama, YHC took us out.

Moleskin: Your higher power will keep giving you lessons until you learn them.  If you ever feel like you keep doing the same dumb things, or keep getting stuck then that is on you for not listening very well.  This morning was a great example of focusing on what you can control.  You can’t control the weather.  You can’t control the temperature.  You can’t control the condition of the AO.  You can’t control what time it starts. Unless you are the Q you can’t control what exercises are on the menu.  You can’t control if there was unexpected traffic on the way.

You can control your perspective, your mind and how you respond.  If you can do those things in adverse circumstances, then you can do them anywhere.

News: The CSAUP BB is up.

See Honey Do and Upchuck for info on training with the gentlemen of Healing Place

See Rosie if you’d like to help with weekend with Breaking Bread this Sunday.

Be super,

Hardywood

Eleven Warriors arrived at No Toll this morning to better themselves in the Frozen Fog!

COP –

SSH x 20

DQ x 10

LBCs x 15

Merkins x 10

Copperhead Squats x 10

5 Burpees OYO

Mosey to Soccer Field

Partner Up – 1 Partner Runs length of field and back to partner doing exercise.  Repeat until you reach end of the field.  Exercises – Polar Bear, Broad Jump Burpees, Lunges.

Repeat Back Length of field for second round.

Mosey to Corner of Field

Minute Sprints

For one minute sprint as fast as you can, at one minute mark Q yells walk, you walk back in the direction you just ran from for 1 minute.  Then repeat 4 additional times.  Goal is to see how many laps PAX can  complete with in the given time frame.

Mosey to Bleachers – Triple Check

Run – Dips on Bleachers – Jump Squats

Plank for the Six

Partner Proper Dora-  1 Burpee – 2 Merkins – 3 WWII = 1 Set….. Partner runs while one does exercise, swap after run until 30 reps have been completed by team.

Mosey to Flag

Merkin Ring of Fire

2 Burpees OYO

Numberama, Namerama, YHC took us out

Announcements – CSAUP April 13th and 14th

See Honeydo for details on being a coach for the Healing Place Monument Ave 10K training team.

It was an honor to lead this group this morning.  It was very cool to see frozen fog falling this morning.  I won’t touch where the Pink on the Inside comment came from, with this group i’m sure you all will figure out the context.  Hats off to Flatline for waking up for an abbreviated post, way to get in what you could brotha!  Also great to see Big Blue back down at No Toll.  YHC had a great time running with Gumbo and DK, great convo as always, and appreciate Gumbo pointing out that Flipper smoked right past us, way to push Flip Dog!  Lastly, way to lead the sprints Rosie and Tobit, there was a third up there but YHC couldn’t see that far so I apologize, but strong work by all!  Make it great day gents!

Marmaduke