Tag: NoToll

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.

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