Tag: NoToll

On this sunny and 70 morning in the RVA, 16 regulars and 1 FNG posted (at least briefly) for a beatdown on the beautiful dew-filled fields of NoToll and it went a little something like this:

Mosey to the (SNIPER…Viral is down, I repeat, Viral is down — check on our brother and carry on…) to the back parking lot for COP, including:

• SSHs IC x20
• Don Quixote’s x10
• Helicopter x10
• Hillbillies x15
• Hand-Release Merkins x15
• Flutter Kicks x20

THANG:

Mosey to the first field and partner up by the fence for the first set of partner exercises…Wilson was solo until Flashdance appeared out of the darkness to fill-in for Viral.  The Bat signal worked.

• 20 PLTs x3 with your partner
• 20 (2-count) Boo-yah Merkins – down, up, clap right hands, then down, up clap left hands = 1…yes, the PAX LOVED this one!
• Al Gore for the six

Mosey to the Pavillion for more Partner exercises – keeping your same partner –

• Dora 1, 2 (no time for 3) — Partner 1 sprints across the field and back while Partner 2 does box jumps and then box cutters = complete 100 box jumps and 200 box cutters as a team.
• Plank-o-rama for the six
• 20 last box cutters for everyone OYO to help the last team finish

RECESS TIME:  Mosey to the front field (which appeared damp and freshly mowed of course) for some Ultimate Fris-BURPEE.  Partners split up – one skins, one shirts to form 2 teams.  Each time the Frisbee hit the ground (except kickoffs), the ENTIRE PAX did 1 Burpee where they were and then play continued.  I believe the final score was Skins 3, Shirts 1, but I KNOW for a fact that we did a LOT of Burpees.  Note to self – it is time for the glow in the dark Frisbee.

Mosey back to the Flag (avoiding obstacles) for number-rama, name-a-rama and COT.  YHC took us out.

Announcements:

• Breaking Bread this Sunday — still need 2 or 3 helpers.  See pre-blast: https://backblasts.f3rva.org/2017/08/17/pre-blast-breaking-bread-827-help-needed/#comments
• GoFundMe site for fallen Trooper Cullen — https://www.gofundme.com/cullenfamilyeducationfund
• Convergence – September 30 at GridIron – workouts at 0600 and 0700 show up for one or both and bring new guys and Kotters

NMS:

Another great crowd at NoToll – though YHC was a little worried there wasn’t going to be enough for the RECESS activity until the New Market clown car (with McRib close behind) came rolling in right on time.  Then, our man Viral found a loose obstacle (branch, twig, root??) no more than 10 steps into the mosey and went down with a twisted ankle.  He left, got some ice and returned for COT…hope you’re feeling better brother.  I’ll leave it to Big Data to determine points for injuries, but I think returning for COT and BOM counts in my book!

While the lighting was difficult and the bazooka arm of Viral was sorely missed, the PAX got their Burpee quota in and had some fun with Ultimate Fris-BURPEE.  I don’t know about you guys, but between that, the Dora sprints and the 40 booyah merkins, I was gassed…and FULL OF BLADES OF GRASS EVERYWHERE…EVERYWHERE.  By my watch, we logged 2.2 miles in total.

Welcome Cheesesteak – hope to see you back out again soon!

Great work men.  Always a pleasure to lead.  Thanks for following along today.

No more Gumbo for you!

 

On a very muggy Tuesday morning 16 regulars, 1 returning nephew, and 3 FNGs rolled into No Toll to start the day off right!

How it went down:

COP –

SSH x 20

DQ x10

Copperhead Squats x 10

Helicopters X 10

LBC x 20

Mosey to Pavilion –

Triple Check #1 – Run, WWII Sit-Ups, Decline Merkins

Mosey around field Once, Back to Pavilion, Switch Fields

Triple Check #2 – Run, Catalina Wine Mixers, Dips

Mosey to front field, and do a lap

Triple Check #3 – Run, Calf Raises, Incline Merkins

Mosey to baskeball cout

• Lunge to half court and back
• Suicide
• Russian Soldiers Length of court
• Suicide
• Sprint length of Court and Back with arms in the air X 3
• Circle up for Mary – Alabama Prom Dates, Flutter Kicks, and 10 WWII OYO to finish

Numberama, Namerama, YHC took us out

Announcements:

• Reece Strong – See Phonics, Please RSVP to Circle K for Party after
• Sept 30th Convergence – 6am and 7am
• New AO This Thursday At Tomahawk Middle (Timberwolf)
• Gumbo will pre-blast, He is q at Breaking bread this month
• Still Spots open for BRR

MS-

As 5:30 was approaching the headlights kept coming in to No Toll, and to end up 20 guys there this morning, was absolutely awesome!  With that many PAX members there it was hard for YHC to keep up with the all the mumble chatter, but it was good to have PAX members back from vacation, PAX members back who haven’t been there in a while, and of course 3 new FNGs, welcome Jenny Craig, Reservoir, and Homer!  Also, DK brought his 12 yr old nephew, TurnCoat, who is in town from Philly, but somehow is a Giants fan, good luck with that.  Turncoat was eager to get back out with the PAX since he first joined DK last summer at a workout.  Great to have him out and he most certainly killed it. Also shout out to Mr. Roper, 2 of the 3 FNGs were EHd by him.  Thanks for entertaining the Triple Triple this morning, and also thanks to Honeymoon for pointing out that we only did 2 suicides instead of 3.  Strong work by everyone!  See you in the gloom!

Marmaduke

 

 

7 brave souls entered the wet conditions at No Toll to beat the rain and enjoy a solid beat down.  Here is what went down.

COP

• SSH x 25 IC
• Hillbillies x 20 IC
• Don Quixote x 11 IC
• Merkins x 20 IC
• LBCs x 20 IC

Mosey to Pavilion to meet Lindsay

Lindsays

• Round 1 – Dips and Copperhead Squats
• Round 2 – Derkins and Box Cutters
• Round 3 – Incline Merkins and American Hammers
• Round 4 – Merkins and LBCs

Stay in pavilion for Native American Pole Smokers

• PAX holds 6 inches while rotating through 10 pole smokers each

Long mosey in the rain back to the Tennis Courts

Mary

• Burpee Shuffle
• Merkin Ring o Fire
• Alternating Leg Lifts
• Alternating Leg over knee LBCs
• Superman

Numberama, Name-o-rama

Announcements

• Convergence on September 30th at Gridiron
• Reese Strong 5k 9/11
• Circle K crabfest 9/11 after 5k (see Pre-blast to RSVP)
• New SOJ AO starting 8/17 at Tomahawk Middle School (Name TBD)

YHC Took us Out

NMS

There was a 100% chance of rain at No Toll when YHC checked the weather before hitting the fartsack last night and thus a decision had to be made.  Make a plan to keep the PAX relatively dry or go all in and plan for a soak fest at No Toll.  Being the conservative soul YHC chose option 1 and decided to alleviate the PAX from being pelted by the downpour this AM.  That and Lindsay don’t like no rain.  The plan was to utilize the pavilion as long as it was pouring, which it did for most of the allotted time.  As YHC pulled into the lot, there was only 3 other PAX waiting.  This number held firm until the New Market clown car showed up as the others were doing side straddle hops during COP.  From there, the PAX worked the upper body pretty hard today, which was very much appreciated by Shakedown and his achy knee, and much needed after YHCs week at the beach, which included a lot of over indulgence of food and beverage.

It was great to be back in the wet and mossy gloom of No Toll.  Welcome also to Dr. Phil who is visiting up from Greensboro, NC.  You crushed it today and the SOJ crew was glad to have you.

Great job to all, and thanks for dealing with Lindsay and all of her antics, as well as indulging my spotty and suspect leadership.  YHC is humbled as always to lead such a fine group of men.

Til Next Time

McRib

 

HoneyDo called it.  It was a beautiful morning for an Old Glory and with the GhostFlag flying proudly, the Ghost Glory was off and running with 11 faithful and 1 FNG and this is how it went…

YHC grabbed Old Glory and lead the PAX to the back of the AO (passing 3 parked cop cars and getting a flashing light salute as we ran by — should have EH’d them!), continue without stopping for 2 full laps around all fields to complete the 1 mile warm up.  Plant the Flag and plank for the six.

YHC explained the exercises in each corner as this was the first OG for several folks.  The timer was set for 20 minutes and the PAX was off.  Honeymoon and DK jumped out in front with EF Hutton hot on their heels.  Those three lead the way with a strong effort this morning.

When time was called (no 2-minute warning this time – Wilson would have been proud!) all PAX returned to the flag and lined up for a final 2 laps native American run style so each PAX member got a turn carrying Old Glory a few times.  FNG (Nick) brought it home for us. Total mileage will vary for folks from 3 – 3.8 miles.  Well done men!

2 MOM with LBCs, American Hammers and Superman.

COT – number-rama, name-a-rama and YHC took us out.

Announcements:

• This Thursday night (1800 hours/ 6:00 p.m.) at OBT will be at The Veil Brewery talking about F3 and the Iron Project.  Come out if you can.
• SOJ Takeover next week.  Still looking for a couple Qs = see Rosie or DK if you need the super secret Q sheet.
• New SOJ AO on Thursdays (Tomahawk Middle School) – starting the week after the SOJ Takeover (so 8/17) — naming rights pending.
• Gumbo has the Q for this month’s Breaking Bread — Sunday August 27 5:00 p.m.  See me if you want to join.

NMS:

YHC put the #GhostFlag up for grabs but with guys out of town and with so many AOs on Tuesdays, SOJ retained ownership of the #GhostFlag today.  Honeymoon said we need to throw some flare on the GF and identify when it is taken, so YHC will note that SOJ claimed it on 7/29/17.

Several recent newcomers to the PAX had never experienced an Old Glory, so between kicking off the month of August, having the 100-mile monthly challenge and wanted to get at least 3 miles in and not having done one recently, Old Glory seemed the obvious choice.  All PAX members attacked it hard.  Well done men!

Always a pleasure to lead, thanks for following today.

No more Gumbo for you!

 

15 hard chargers took on NoToll for a little sunny and 70 hot potato.  YHC planted a flag and took the lead.

THANG

Mosey to the back parking lot for a warm up with SSH, Hillbillies, Merkins and Copperhead squats.  The PAX was warned to be prepared for the hot potato.

A sketchy presence, more on that later, led us back to the basketball courts for some partner suicides.  Round 1 – Suicide/Crunchy frogs, Round 2 – Backwards/CDD, Round 3 – Shuffle/Lunges

Oyster Q – Triple Check at the bathroom building

Partner 1 runs to the gate (audible to speed bump unless you are an overachiever like Wilson and DK), Partner 2 – People’s chair, Partner 3 – merkins

Pass the Q to DK – Curbless crawls up to 5 – switch gears for LBC, X and O and Freddie Mercuries – Curbless crawls 5 back down to 1  Pole smokersX25

Flatline takes the Q back to the basketball courts for Doracides

Alternate forward and backward suicides while partner does 100 merkins, 200 squats and 300 single count Freddie Mercuries

COT and Wilson took us out with one of the more “realistic” and dark close outs YHC has heard.

NMM

YHC checked the Q sheet yesterday, saw the opening and made a decision to leave it for someone else take it or if not, run with the Hot Potato.  It’s always good to get a hot potato in every once in awhile to get some new people introduced to running part of a workout.  YHC has been hoping for an Oyster Q so when the opportunity arose to pass it along it was his.  As expected, he crushed it, even with an audible called with confidence, sometimes a change is needed.  That gate seems much closer on the initial mosey. 

During the COP Wilson and McRib mentioned that there were a couple people hanging out in a car smoking while we all parked and headed out.  Concerned that all of the keys were sitting on various tires they suggested we roll back closer to the parking area to deter any possible shady activities.  I am sure they appreciated the disruption of their peace and quiet with our grunts and mumblechatter.   Lots of suicides today to stay closer to the cars.   Mr. Roper is quickly developing a reputation for talking while running that could rival some of the other F3RVA PAX that are well known for that skill(?).  

Good to meet Sugar Sock, the name, as a window into Hardywood’s mind, is a legend already.  No we will not post a history of how all F3 names came about.  Part of the experience is figuring that out yourself, either at a 2nd F event or now, listening to the podcast.

There seemed to be some confusion on when and where the Ghost Flag was going to show up next, I suggest you to read the rules of the Ghost Flag in the backblast or discuss it during office hours.  https://backblasts.f3rva.org/2017/07/20/ghost-flag/

Announcements:

• SOJ takeover week August 7-13
• Reese Strong 9/16
• F3RVA 3 year anniversary convergence Sept. 30 – more information to follow.
• Sunday Run is moving to 6:15 am until after the BRR

12 beasts met in the gloom to carry the shovel flag with us at NoToll. Here’s how it went down.

THE THANG
Mosey with the flag to the nearest field. Plant the shovel flag and circle up:
COP: 20 Side Straddle Hops, 10 Imperial Walkers, 10 Don Quixotes (Abe Vigoda style)
COP Dealer’s Choice: 20 LBCs (Shakedown), Homer to Marge (Wilson), 10 Merkins (Viral)

Mosey with SF to back corner field
Modified Escalator – To honor Circle K’s dad (who Swirly said was a marine) the PAX ran half way across soccer field to do an exercise for each letter and ran back to the baseline adding an exercise each time (six times out and back)
Merkins (10x)
American Hammers (10x two count)
Rosalitas (10x)
Iron Mike {ball dippers} (10x two count)
Newton’s Cradle (10x)
E2K {oblique crunch} (10x each leg)
Planks/ Al Gores for the six

Mosey with SF to the parking lot
Triple Check: First man pole smokers against the posts, second man does sideways bear crawls around the oval curb, third man sets pace by running to other end of the parking lot and back.
Toga led abfest (not to be confused with Red Lobster’s Crabfest) for the hotdogs.

Mosey with SF to the pavilion
That’s A Deep Burn!:  Find a bench. 20 dips, 20 inclined merkins, 20 dips, 20 inclined merkins, 20 dips, 20 inclined merkins. OH, THAT’S A DEEP BURN!!!!

Pass the Q to our resident SOJ Devil Dog Flashdance
♫ P-T-P-T-Ev-ry-Day ♫: Holding the flag, Flashdance led a cadenced run of two lines with call and response around to the back corner of the fields and then back to the starting point.

Plank for the six, one last circle up for a quick Ring of Fire.

Wilson took us out.

MOLESKINE

Last night Swirly texted Your Humble Correspondent and some of the other Qs today of the sad news about Circle K’s father. Loose Goose suggested that the Heartbreakers would be carrying the flag around some this morning in honor of Circle K and his dad. YHC thought that was a great idea and a fitting tribute. Circle K has been such a big part of F3RVA over the last two-plus years and we are all indebted to his dedication to the PAX. YHC lost his father 12 years ago and wishes he had a group of men like F3 to lean on at that time. Just an encouragement from someone who’s been through this — rally around Circle K and let him know how much the PAX appreciates him. F3RVA is better thanks to Circle K and by extension the influence of his father. See below for information on services.

YHC hasn’t led a workout in a few weeks and was clearly knocking the rust off. The clear, concise direction from the Q wasn’t exactly as crisp as he might have liked. Starting out SSHs with an already winded voice was not the auspicious start YHC had hoped for. There were a few “um just start exercising” type beginnings in the COP. There was also a terrible execution of a Newton’s Cradle (a workout YHC had only read about on the Exicon) … sincere thanks to Toga for questioning the Q’s form on the attempted “exercise” and demonstrating a better and more robust alternative.  Spelling M-A-R-I-N-E with exercises was tougher than expected. The Exicon certainly bailed out YHC. “Iron Mikes” was a bit of a stretch, but everyone went with it, which YHC greatly appreciates.

YHC was happy to be teamed with Tobit and Mr. Roper during the Triple Check, but there was a breakdown of communication at one point which left poor Tobit endlessly circling the oval like the last item on a baggage carousel. Please proceed to the Delta counter to reclaim your lost luggage, Mr. Roper.

YHC’s thanks go out to Flashdance for volunteering to lead a “march” at the end of the workout. YHC could barely run at that point, and the added in singing made for what felt like a very looooooong run back to the starting point. No one seemed interested in belting out Johnny Cash for the Ring of Fire. YHC will take that as a good sign that the PAX was sufficiently smoked by the end.

YHC sends his Cobains to Wilson for asking him to explain the concept of “Ghost Flag” to the PAX and then shutting him down when he needed a moment to collect his thoughts. YHC blames the lack of oxygen in his brain by that point.

Swirly-style ATTA BABYS! to Clamshell, Sugar Sock and Cottonmouth for doing a great job this morning. Nicely done, fellas.

ANNOUNCEMENTS

Support Circle K – To support Circle K’s family and his father’s passing, Swirly has posted information on services this week to honor Circle K’s dad.

SOJ Sunday Run – OffTheBooks is on the books. If you’d prefer not to break your ankles on the Buttermilk Trail, New run at 6am Sundays called “Off the Books” at Urban Farmhouse Coalfield/Woolridge areas … check the app.

Cry Havoc and Let Loose the Hillbillies of Southside! – DaVille smoked F3RVA on their takeover last month … SOJ Takeover week starts August 7th! Check in with Rosie or YHC to grab a Q.

#2Spooky4U – Rumor has it the Ghost Flag apparently made an appearance this morning over in DaVille! Thanks to Rosie for leading the charge.

Puppy time! – Shakedown and his 2.0 (Crikey!) enjoyed MARV’s 2.0 workout at 7AM at Dogpile last week. Plan for 2.0s on the third Saturdays every month at Dogpile. YHC humbly suggests if the workout goes on the books it be named “PuppyPile.”

First off, congrats to the new F3 RVA HR Derby Champion – McRib.  Your trophy in in process!

22 strong and willing competitors posted at the modified AO this morning for a Home-Run Derby…Sadly, most of us left our ability in the fartsack, so instead of A-A-RON Judge-style moonshots, this PAX got 40+ minutes of a burpee fest.  This is what transpired:

Short mosey around the parking lot anticipating LIFOs rolling in from NoToll.  Form up in parking lot for COP, all IC including:

• 20 SSHs
• 10 DQs – SUPER slow – so slow it almost hurt
• 15 Imperial Walkers
• Arm Circles (10 small/5 large forward, then backward)
• LBCs

Seeing no LIFOs – time to get on with the derby — Mosey to the baseball field that didn’t share a fence with the parking lot.  You know, I didn’t want anyone windshield getting busted out when the gun-show started.  Appears my concern was vastly misplaced.

Start with a 2-minute warm-up of running poles – foul line to foul line.  Too many sluggers – no time to recreate last year’s Dora – although this year would have only been 47 burpees per team as compared to last year’s 61.  No worry, the PAX would not long for extra burpees by the end of the workout.

Number off for batting order…sorry Offshore – you drew leadoff (but in true Rickey Henderson fashion – you dropped a bomb on us.  Nice work!)

Format – each PAX member gets 3 swings (except 2.0s – they got a few extra).  Exercises following each batter. Each HR causes the PAX to do 10 merkins.  Each Out (anything other than a HR) = 3 burpees.  ONLY 2 exceptions made during the festivities — 1 Out resulted in no exercises for the PAX as EF Hutton robbed a HR from Hardywood right after YHC announced that any such thievery would result in no exercise.  Way to go EFH.

Also, Joey Chestnut (Offshore’s 2.0) earned himself a 3 burpee reprieve as he made a SWEET snag of a line drive.  Well done JC!

The stats are ugly folks so watch out:

• 22 batters
• 3 swings
• 66 swings
• Total Home Runs = 4 or 5 (YHC has 5 in his brain but he can’t remember who hit it.  I have Offshore with 1, Gumbo with 1 and McRib with 2)
• Burpees = around 183 — OUCH!!

Announcements:

• HDHH at The Answer tomorrow
• SOJ Takeover is coming…

Great to have some 2.0s out today, especially for YHC having is 2.1 and 2.2.  Loved it!

Welcome Sparky.  We look forward to you posting often.

365 days to hit the cages before next year.

No more Gumbo for you!

13 Soldiers defeated the fartsack on an amazing cool morning at No Toll to see if YHC could make it through his first Q.

How it went down:

Mosey to the back parking lot

SSH x 15

Don Quixote x 10

LBCs x 25 OYO

Merkins x 10

Mosey to back field

Twenty Ones – One Side of field Merkins other Side Crunchy Frogs

Plank up

Mosey to Front Field

Partner Up – First partner runs length of field and back while Second partner lunges, continue switching until length of field is complete

Al Gore until all PAX finish

One round of four corners:

First Corner – 5 Burpees

Second Corner – 10 Carolina Dry Docks

Third Corner – 20 Mountain Climbers

Fourth Corner – 30 Monkey Humpers

Mosey back to flag for some Mary – passed the Q to Wilson for Mary he learned in Charlotte

Homer to Marge – on your six – hold legs up 6in moving them to heels to heaven, on Qs count slowly lower back to 6in

Cross leg LBC – cross leg, take opposite elbow to leg that is crossed x 10 – switch and repeat

Wilson threw Q back to Marmaduke for a quick Ring of Fire

COT – Numberama, Namerama, Announcements and DK took us out!

MS-

As the PAX began to assemble YHC was eagerly waiting 5:30 so he could get his first Q on the road. With 3 mins to spare McRib rolls in as Honeymoon points out that YHC must be ready to bring the pain if McRib is early. YHC was more concerned about messing up the counting on the COP before any pain could occur. With the not so good counting complete Flashdance graced us with his presence to start the 21 exercise with the perfectly timed question of “What is a Crunchy Frog?” Once example was given the mumble chatter began to die down rather quickly. Well except for Flashdance who was looking for a pass on being late with Wilson due to hot coffee being spilled en route to AO, no pass given.   Of course Rosie and Honeymoon did Rosie and Honeymoon things and as they finished ahead of the PAX, moseyed over to the other field to EH Lochte (FNG) who joined us for rest of the morning. The pack keeps growing! McRib helped plank everyone up while YHC finished his 21, much appreciated!

Much more mumble chatter as we slowed into the lunges, DK commenting on Honeymoon’s BB, or lack there of. Does Wilson have a partner in this exercise, does he not and so forth. Enjoyed hearing the comments during 21 and Mr. Roper keeping me in line with what number we were on. I’m sure I missed some; please add anything I may have missed!

Shout out to all the PAX who came out and put in work this morning, everyone killed it!

It was an honor and privilege to lead my first Q with this awesome group of guys who were very supportive, much appreciation to each one of you.

Ill leave you gents with something my father told me everyday growing up:

“Noah didn’t wait for his ship to come in, he went out and built one!”

Have a Great Day!

Marmaduke