Tag: NoToll

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

An SOJ Pax of 9 braved black ice and arrived for a NoToll beat down that went something like this:

THANG

Mosey off of blacktop ASAP

COP on bball court: SSHs, DQs, Imperial Walkers, Merkins, Flutterkicks, 3 Arm Circles

Mosey down side path, gingerly cross parking lot to soccer field

Partner up for Love Loops: just like Love Hill, partner 1 runs in one direction around perimeter of soccer field, partner 2 performs slow moving exercise(s) until caught; swap, partner 2 runs in same direction as partner 1 until slow moving exercise completes a lap

Loop 1 – Bear Crawl + Forward Lunge

Loop 2 – Imperial Squat Walkers

Circle up for some quick Mary: Hello Dollies, Dead Cock Roaches, LBCs

Loop 3 – Crab Walk or Backwards Lunge + Bob & Weave

Mosey back to bball court for final COP: 10 Burpees OYO, American Hammers

COT – Gumbo took us out

Naked Moleskin

Awesome winter morning to be out and at ’em, gentlemen. Thanks for showing up.

YHC planned to introduce Love Loops on NoToll’s parking lot circuit, but Mother Nature had other plans. No bother, use a bigger loop on the soccer field instead.

Partners didn’t really work out for the Love Loops, it was more like 2 teams…which worked out better really.

The Imperial Squat Walkers took ages…it felt like the Golden Horseshoe all over again.

Shakedown seemed shocked to be this morning’s War Daddy…you played the roll well, brother.

More DK Q fun at SOT tomorrow and 45MOMM on Thursday.

YHC expects to see Honeymoon, Marmaduke and Wilson to show up for SOT tomorrow after traveling home late from Cville to watch another glorious UVA bball victory tonight.

Announcements:
F3 RVA CSAUP overnight April 13-14 (FYI, conflicts with the Y Princess Spring Campout for the Chickahominy Nation)

Five of F3RVA’s armchair quarterbacks plus 5 more paid penance to the Fantasy Gods in remembrance of F3RVA’s inaugural season.

THANG

COP (In honor of the Playoff Teams)

• Spit – Slaughter Starter – Burpees x 14 wins in route to championship
• Goose – Flutter Kicks x 12
• BT – Copperhead Squats x 11
• Vedder – Helicopters x 6
• Viral – Merkins x 8
• EFH – Crabcakes x 8
• Flatline – Nevermind

Beatdown of the Year: DK by 79 week 1 over Honeymoon – 79 LBCs OYO

The Good:  Spit, Goose, and BT won 11 or more games

• 11s – Donkey Kicks & WWI Situps

The Bad: Southern Gentlemen (Wilson, Marmaduke, Vedder, Ocho, Sparky, Honeymoon, DK) 30-61 combined record

• Modified Lindsay – 30/60 Merkins & Monkey Humpers (30/60, 40/50, 50/40, 60/30)

The Ugly: Marmaduke’s 1-12 record

• Beast – Boxcutters, Burpees, Merkins – end after 3 rounds like Marmaduke’s season after week 3

Mary

Numberama, Nameorama, COT

MOLESKIN

The PAX felt no pain as the temps dipped slightly below 70, but the SOJ guys faces were plenty red as YHC regaled tales of the first season of F3RVA Fantasy Football and dished out the appropriate punishments.  At the draft, the New Market crew enjoyed samplings of Marmaduke’s fruity pebble moonshine while the Yankee Aggressors from NOJ focused on the task at hand.  As the season played out it was apparent that the Southern Gentleman had basically fartsacked on the season.  Only Vedder could manage enough wins to secure a playoff spot, one that Flatline would argue was his.  In the end, two teams stood above the rest with Goose kicking and scratching and turning over his entire roster 3 and a half times, taking on Spit who was the favorite from day one.  Spit rode his studs LeVeon and DeAndre to a Monday night comeback while breaking Goose’s heart in the 5^th closest game of the entire season, 86.04-85.30.  Congrats Spit, a champion among champions.  The Fantasy Gods will remember those who paid the price this AM and those who fartsacked come next August, ahem Wilson.  Thanks to all who took part, looking forward to next year.  Apologies to the innocent bystanders caught up in today’s Q.

ANNOUNCEMENTS

CSAUP – coming soon

YHC arrived, slightly early, to prepare with a vehicle already there, lights on, license plates from NC-sketchy late night visitor or PAX members from out of town. The later is correct. Crabbie Englishman and Xbox arrived to No Toll after resting at the Jefferson overnight with family-annual rest stop during Christmas. Jenny Craig came in hot and off we went..

COP-Don Quixote, Russian Soldier, Imperial Walkers, Copperhead Squat, LBC’s, Merkins, and finally, Helicopter’s-all 15 reps. Mumble chatter was minimal at this point! Mosey to first soccer field and Da Thang:

Del Brown= 25 yd crab walk and 10 Merkins, 25 yd crab walk and 10 Merkins, repeat to end of the soccer.  Partner up for wheelbarrows back across soccer field, AMRAP. PAX way to move!! My arms were smoked by the end!! Mosey over to field in front of the bleachers.

Next. Super 21= 1 pushup, 1 situp; 2 pushups, 2 situps, and accordion up to 21. By 4th rep, mumble chatter was still minimal so YHC asked Xbox about Star Wars Battlefront (video game) to start conversation. Conversation lead to Battlefront 2 and having to purchase guns, etc on the game. Gamers pissed off at Battlefront 2, evidently. Mr. Roper thought were talking about real guns and accessories. YHC told him, no, that involves Comic Con in San Deigo. Shakedown told us that is where he began to follow The Grateful Dead and hanging out with naked hippie chicks. Soon, PAX members from RVA were apologizing to Xbox and Crabbie Englishman because it appeared we liked video games, Grateful Dead, and naked chicks. Wait…..we may like these………At this point, PAX and YHC had lost count of Super 21 so audible called for PAX to be at 17. YHC always calls an audible on Super 21. Hard to get this exercise finished! Time to mosey to corner soccer field–fence poles for yard markers.

Charles Bronson= 50 SSH, than sprint 50 yds and low crawl last 25 yds to edge of soccer field, sprint back to start line; 50 LBC’s, sprint 50 yds, low crawl 25 yds and sprint back to start; 50 Jump Squats, sprint 50 yds, low crawl 25 yds, sprint back to start; 50 Mountain Climbers, sprint 50 yds, low crawl 25 yds and sprint back to start.

Mosey back to basketball courts with 5 mins left- YHC set up two soccer goals at free throw lines. Yes, soccer  F3 style=Mr. Roper, YHC, Crabbie Englishman  crab crawl and Xbox, Jenny Craig, Shakedown bear crawl. Soccer with a twist. Score, 0 to 0.

Mosey back to parking lot. Number-a-ma, Name-r-ama.

Announcements-Shakedown virgin Q on Thursday at 45MOM. Morehead City is blessed to have summer workouts on the beach and Mary in the water! Can I say ROAD TRIP!!!  YHC took us out!

NMS-light mumble chatter except for Super 21. Here is the recap…Xbox and Star Wars Battlefront->Real Guns and Star Wars acces.-> Comic Con->Grateful Dead->Naked Hippie Chicks…..sweet!

It was a pleasure this morning to lead you gents! I thought, either a lot of PAX members, or sparce showing. No worries. Perfect way to start the day and crush a work out!! Thank you for the privilege to lead! Crabbie Englishman and Xbox, safe travels and hope to see you again!

Loud and Proud,

Flatline

On a cool and crisp morning, 19 fine gentlemen arose from the Fartsack to attack the day and better themselves.

COP-

SSH x 20

DQ x 15

Copperhead Squats x 15

Helicopters x 10

LBC x 10

Merkins x 10

5 Burpees OYO

Mosey to field

The Beast:

Round 1 – Burpees

Round 2 – Merkins

Round 3 – WWII

Round 4 – Jump Squats

Round 5 – 2 Count Freddy Mercury

Round 6 – Monkey Humpers

Mosey to Parking Lot

Triple Check-

Run – Curb Crawl Carousel, Pole Smokers 6 Inches

Mosey to Basketball Court

Suicides-

Round 1 – Regular Suicide

Round 2 – Suicide Merkin Ladder – Each Stop increase merkins by 2

Round 3 – Reverso Round 2

Round 4 – Regular Suicide

Circle Up-

Merkin Ring of Fire – Extra credit for Flare

30 secs of SSH to finish.

COP- Numberama, Namearama, Thanks to Flatline for taking us out!

Announcements – 2018 Q sheet is up, as well as Breaking Bread Q sheet

HDHH tomorrow @ the Answer Brewpub

NMS-

It was a great morning at No Toll with awesome number of PAX showing up.  Great to see  Big Blue  as we rolled in this morning, as Swirly made the trek down.  Lots of mumblechatter, many of which I probably missed so feel free to add.  Appreciate the ribbing from DK on the Panthers, yes Carolina is a hot mess right now, but we are one win away from the playoffs, so ill take it! It was a bit slippery on the field but everyone battled through.  We also learned Gumbo cant stop at 6 Monkey Humpers…we will leave that one alone.   Great to have Cheetah out this morning (Johnsonville 2.0)  he crushed it!  YHC was honored to lead this group of men today!  Have a great day boys and enjoy the rest of the Holiday season.

Marmaduke

14 Christmas revelers posted at NoToll for what has now become a tradition at NoToll, the annual Rosie led 12 days of Christmas.  What better day than 12/12 to go through the routine, not only at NoToll but across RVA.

THANG

Warmup with 12 SSH, 12 IW, 12 DQ

Mosey to the Pavilion for the 12 days – you know how it goes

• 1 Dozen LBCs
• 2 Sprints across the field (go the left field to avoid the snow)
• 3 Diamond Merkins
• 4 Imperial Squat Walkers
• 5 “Golden” Burpees
• 6 Dips
• 7 Lunges (each leg)
• 8 Decline Merkins
• 9 American Hammers IC
• 10 Flutter Kicks IC
• 11 Reverse Crunches IC – Audible to new YHC fave Crunchy Frogs
• 12 Broad Jump Burpees

Mosey to the flag for a 10 merkin ring of fire (plenty of flair), Superman,  37 Freddie Mercuries varied speed

NMM

Little did the PAX know that Honeydo had the idea to coordinate with YHC to organize a RVA region-wide 12 days of Christmas with Honeydo, Lab Rat and Splinter all helping at the various Tuesday AOs.  Thanks for pushing the Christmas agenda fellas.  A  Tuckahoe Takeover twitter blast alerted a few of the PAX that were familiar with this workout that something was afoot.  Shakedown arrived in full Tacky/Zombie Christmas gear ready to take on the morning.  Posh was sporting the Christmas t-shirt too.  The PAX crushed it today and left us with a little more time than the last 2 years.  YHC decided to keep the PAX dry and use the Pavilion for the base camp and the fields soak up the water fairly well.  No special meaning to the 37 Freddie Mercuries despite the PAX trying to discern meaning, only going until time is up.

Thanks to the PAX for providing the vocals along the way with Flatline and Hardywood leading the way.  EF Hutton was back on the southside to participate.  Along with DK, they are the only 2 that have received all 3 years of 12 days beatdowns at NoToll.  Extra credit goes to Honeydo for Qing this year and Wedding Singer for posting the first 2 years and enduring Splinter’s Interval Spider Run version.

• Viral hosting a tour of the Tool Bank Thursday at 0830.  See him for details.  EF Hutton is a HC so go if you want to check out the tool bank or see EF without a do-rag.
• Shakedown VQ 12/28 at 45MOM – others looking to VQ? the signups for 2018 is up if you scroll down on the Q sheet

YHC had a great time this morning and aside from all the fun got a great workout in.  I appreciate the opportunity to lead.