Tag: NoToll

There is a road…no simple highway…between the dawn and the dark of night.

A spry 7 weathered the previous nights storm and did not succumb to the fart sack to take on a bear crawling adventure at No Toll.  Noticeably absent was the New Market boys who must be on an early summer vacation (w. the exception of Wilson, who has now taken his F3 show to NC).

Here is what went down.

COP & Disclaimer

• SSH IC x 3
• Imperial Walkers IC x 6
• Don Quixote IC x 5
• Merkins IC x 10
• LBCs IC x 20
• 20 Burpees OYO

Mosey to first gate

No Love No Hill No Toll

• Rabbit Exercise run from gate 1 to gate 2 and back
• Chasing Exercise (partners switch upon each revolution)
  • Polar Bears
  • Lunges
  • Broad Jump Burpees
• Rotate until both partners reach gate

Mosey to grass and then Bear Crawl from grass to Pavilion

Mini Jackpot Reprise 

• Exercise 1 – run lap around field
• Exercise 2 (partners complete as other partner is running lap)
  • 100 Dips
  • 150 Squats
  • 200 Merkins

Mosey to parking lot

Native American Pole Smokers

• PAX holds six inches while each member completes 5 pole smokers (2 revolutions)

Mosey to bball courts

Partner Suicides

• Round 1 – Bear Crawl Suicide while partner performs AMRAP American Hammers (rotate)
• Round 2 – Backwards Run Suicide while partner performs Monkey Humpers (rotate)
• Round 3 – Sideways Suicide while partner performs Freddy Mercuries

Mary

Merkin Ring of Fire

Numberama, Name O rama

Announcements

• VQ Week planned for 6/26.  See sign up sheet.  Hot Potato Qs will be planned for AOs with no VQ.
• HDHH for July will be at the Answer BrewPub and will be a send off for Toga.  See Pre-Blast from Lockjaw
• Something will be coming from SOJ later this summer.

YHC took us out.

NMM

Once in a while you get shown the light, in the strangest of places if you look at it right. 

365 days ago YHC was indoctrinated into this crazy thing called F3.  After a lot of persuasion from the likes of Earthworm, Saab, LockJaw, Fudd and finally Gumbo, YHC decided to come check out what this was all about.  Since then, my life has been altered for the better.  A year later, YHC has a whole new host of friends and a new happy hour at 0530 and 0600 multiple days each week. YHC is thankful and humbled by the opportunity to lead here and there, but mostly by the camaraderie that is experienced each morning and the hope that is instilled by connecting with such great men.

YHC’s anniversary Q was filled with a few favorites that have been picked up along the way.

The post COP started off with a No Toll version of Love Hill.  The lack of a hill at No Toll offers a slight reprieve on the running for this exercise, however, the concept is still fun and works well from gate to gate at No Toll.  Each partner duo crushed this exercise effectively.

Moseying to the pavilion appeared too easy, so an extended bear crawl was in order.  This also initiated a bc drag race between Jville and Mr Roper.  YHC couldn’t tell who won as they flew by too quickly.

In honor of Flashdance’s late arrival, YHC decided to pull out a jackpot mini reprise with a fixed set of exercises.  This routine is a lot of fun and allows for an easy fill in for future Qs.  It also provides a nice platform to push yourself and throttle your energy towards the goal.

There was a lot of push back for the bear crawl suicides and american hammer circuit at the bball courts.  YHC received a lot of questions on the feasibility of performing this combination of exercises.  From Rosie…”You know that’s a lot of American Hammers, do you think that’s a good idea?”….From Shakedown and Mr Roper….”When you say suicide…is that each line and back?”.  YHCs response…”We can do it…let’s go”.  1/2 way through…AUDIBLE…There is something strange that happens in the process of attempting to complete a bear crawl suicide…You go from a high degree of hope at the beginning…to your muscles screaming at you to stop half way through and crawl back on your hands and knees…thus, it was determined to take a short cut on that last piece of the suicide.  With that said, YHC is glad we pushed through most of it together…for as much as it sucked…it was uh..fun:) (maybe not).  On a side note…the monkey humpers and backwards suicides may have been worse.

During this set YHC also started to chatter with Shakedown about the recent release of “A Long Strange Trip” which is a multi-part documentary on the Grateful Dead available on Amazon Prime.  YHC just started watching it (through episode 2) and it is a really good watch if you are a fan of the band or even a casual observer of the music.  The musical quotes above seemed fitting after that conversation and also fitting to YHCs experience with F3 as they are from GD songs.

Sometimes the greatest things in life are disguised as too hard, too early in the morning, too strange or just too gloomy.  When YHC initially got the EH to consider coming out to an F3 workout, all of those thoughts and excuses came to mind.  A year later, I see the light.

As always, YHC is humbled by the opportunity to lead and to be with you all this AM.  Thank you all for allowing for the opportunity and for indulging in my usual bear crawling shenanigans.

Til Next Time

McRib

10 Men showed up today for my themed workout  “jackpot”

Ran to the open field for a quick huddle

10 windmills

10 deep knee bend squats

We partnered up with one man running around the field the other man did the fallowing and switched back until each was completed. We ran about 3 miles this morning.

100 Merkins

150 dips

200 leg lifts

250 jump squats

300 Merkins

350 american hammers

400 who made it to 400?

Than the pax decided they were done and ran back to the flag without me

Ring of fire led by McRib 10 merkins than 10 on your own

J-Ville led us out this AM with a prayer

Thanks men for showing up big today, I had a blast leading its been awhile I was tad rusty!!!

Flashdance over and out

10 pax showed up ready to go, and we grew to the magical number of 14 before the COP was done.  Perfect number for the plan of the morning, and the fields of No Toll were calling!  Here is what transpired:

COP

• SSH
• Invisible Jump Ropes (in honor of Circle K)
• Copperhead Squats
• Arm Circles
• Hand Release Merkins
• Don Quixotes (Abe Vigoda)
• something for the abs???

THANG

Ascending 4 corners:  (10 reps each)

1. Hand release merkins
2. hand release merkins, WW2 situps
3. hand release merkins, WW2 situps, burpees
4. hand release merkins, WW2 situps, burpees, Lt. Dans

Plank for a minute or two

Ultimate:  Break into shirts v. skins and play ultimate for a half hour….what else you need?

Mary:

• Freddy mercury’s (dodge car)
• American Hammers
• flutter kicks

NMS

OK, so let’s address the elephant in the room:  DaVille was invited to do this a couple weeks ago and nobody showed (Phonics was the exception).  So thinking about what Lab Rat was going to pull out of the bag for the No Toll regulars, he thought about that shiny new frisbee that he bought for the Green Acres workout and decided today is the day.  A little flustered at Go time for the small numbers, but the No Toll regulars did not disapoint as the LIFO’s kept rolling in to fill out the teams to an even 7 on 7, which just so happens to be the regulation number for actual Ultimate!

The teams were chosen at random, and it turns out that the skins had gained a hidden ringer in Viral.  My boy can throw a disk!  Antics were supplied by Gumbo today, who embraced the “skins” opportunity to show off the beach body.  Just think “all about that bass, no treble”.  Thanks for shaking what you got!  Some impressive diving catches were made this morning as the pax went all out for their team.  Most notable was a diving score by The Carpenter….it was a thing of beauty.  The skins mounted some great drives powered by Flashdance, Oyster, Hammer (Mecca), McRib and Honeymoon to make it close.  But, in the end, shirts took down the victory led of course by Rosie, with a strong effort by Tobit and relative new comer Shakedown.

High fives were exchanged all around and Lab Rat believes that this was a smashing success, as everybody was pretty well spent after going hard for a half hour, and nobody got hurt.  There were a couple collisions out there today, Lab Rat got to find out where Hammer got his name.  Otherwise things went smooth and fast.  So fast, in fact that the Q didnt catch all the details.  So pax please fill in some stories about those not mentioned above.  YHC should know a thing or two about McRib, as he feels he guarded and was guarded by him a good bit.  Also, Mr Roper and Marmaduke deserve some love.  No slacking out there today!  Great work men, that was a blast.

Apology of the week goes to the Mechanicsville regulars. Lab Rat is sorry yall fart sacked 2 weeks ago and didnt get to have this much fun.  That’ll teach you to sleep on a Lab Rat Q!

Lab Rat apologizes.

 

16 gloom warriors posted at NoToll this morning where the weather Sunny and 70 (as usual) with a little extra Humidity Sauce on the side.  The PAX showed up to work off some holiday excess and YHC was on a mission to put the monthly challenge goal in reach between this morning and tomorrow morning at W-Dog.  This is what went down…

Mosey to the back parking lot for COP, which included SSHs, DQs (extremely slow), Copperhead Squats, Hillbillies (YHC tried his best to impersonate J-ville but there’s nothing like the real thing), LBCs and 25 WWII situps OYO.

Mosey to the pavilion field and line up on the sideline for Black-jack with jump squats and WWII situps (last week’s SOT crew new the pain in store but as I believe Honeymoon said – at least the field is softer than the tennis courts at SOT). Plank-o-rama for the six.

Mosey to the front field for a round of ascending 4-corners.  Start in corner #1 with 10 merkins, run to corner #2 and do 10 merkins and 20 WWII situps, run to corner #3 and do 10 merkins, 20 WWII situps and 30 single-count mountain climbers, run to corner #4 and do 10 merkins, 20 WWII situps, 30 mountain climbers and 40 single-count SSHs, run back to corner #1 and Al Gore for the six.

Circle up on the field for a quick merkin ring of fire.

Mosey back to the basketball courts for 5 WWII situps OYO (for an even 300) and a few minutes of mary with box cutters x20 IC and hello dolly x20 IC.

2 minutes left and McRib just wanted to hug, so YHC obliged with 10 Burpees OYO and finish off with 1 minute of superman with some great vocals – 2x through the chorus.

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

Announcements included:

1. VQ week – June 26 – get on the schedule if you haven’t Q’d or try a new AO if you are a Q-regular
2. Fudd’s summer soiree (aka stock the bar) – June 10th.  RSVP to the pre-blast if you can make it — http://f3nation.com/2017/05/15/pre-blast-summer-soiree-at-fudds-house/
3. June 3 Moo and Brew for Crossover Healthcare (see Malpractice) — http://f3nation.com/2017/05/27/preblast-june-3-moo-brew-5k-benefiting-crossover-healthcare-ministry-redskins-training-camp-scotts-addition/
4. June 10 Cornhole and Rock N Roll to benefit Reese Strong – see Phonics
5. C-ville launch is in full swing and the men of C-ville need a little less Swirly, TYA and Bleeder in their lives, so get a clown car and get to C-ville.  Honeydo has this weekend and has 2 spots left (maybe?).  Roanoke has June 10, but then RVA has June 17 and June 24, so plan a day trip…BODOS and Rank shoes are just two of the many benefits for making the trip.
6. If you have an eagle scout, Flatline says there is a FREE night at Southside Speedway _______
7. Prayers out for EF Hutton’s father and Lockjaw’s father-in-law…we are thinking about you guys.

NMS –

Great work today men.  The gloom was thick and the sweat was rolling.  Great to see BFG and Shakedown posting regularly.  BFG was killing the Blackjack today – I see you working BFG – EB!  Great to see the New Market clown car continuing to roll strong…apparently Memorial Day is a sleep day in New Market.  And McRib appears to have cracked the Hallsley time zone issue.

Some good mumblechatter today men.  And, everyone crushed the 4-corners.  Great work men.  An honor and pleasure to lead as always!

No more Gumbo for you!

12 men assembled for a NoToll beatdown, awaiting the Q to take over…Rosie reminded YHC that YHC had signed up to Q…and the beatdown-on-the-fly went something like this:

THANG

Mosey to BBall courts for COP: SSH, Arm Circles, DQs, Copperhead Squats, Bob & Weaves (left & right), Tempo Merkins, LBCs, Pickle Pounders

Line up on base lines for King of Hearts: regular suicide, backward suicide, karayoke suicide

Stay on base lines for modified Arc Loader: duck walk, forward lunge, bear crawl, crawl bear, forward crab walk, backward crab walk

Mosey towards Robious, stop at poles for modified Guantanamo

Stay @ poles & form groups of 3 for triple check: box jumps or step-ups on picnic benches, pole smokers on poles, run to 3rd street light and back (pace)

Line up at poles for Curb Crawl Ladder: merkins up to 7 and back down, crab walk on the way up, lunge on the way back down

Mosey back to BBall courts for Ring of Fire: 10 merks each while PAX planks

Mary: American Hammers, Hello Dollies, LBCs, Box Cutters

Mosey back to VSF

COT: Flatline took us out

Naked Moleskin:

YHC totally forgot he signed up to Q. Good thing he showed up even though there was 100% chance of rain forecasted.

There was no rain…but Flatline came prepared…in Duck Boots, which were completely dry by the end of the workout. That’s what happens when you stay away from the NoToll fields.

The PAX started the COP next to the cars, assuming McRibb would be a LIFO…but alas, he was a no show…even though YHC is sure there’s a connection to today’s FNG.

Flashdance’s watch measured 1.33 miles across not a lot of space in the AO. We kept pretty close to the cars today.

Welcome to FNG Shakedown, whose name was changed after the COT. YHC originally named him Babar after loads of Fletch references were uttered during the Ring of Fire…but after little deliberation, YHC changed his name in honor of YHC’s favorite Grateful Dead song, Shakedown Street, after learning that our FNG followed the Dead during the summer of ’94.

A strong coffeteria was enjoyed by Rosie, The BFG, Viral, Carmen Sandiego & Döner Kebab afterwards.

Announcments:

Memorial Day Convergence: 6:30am this Monday @ Belle Isle. Park @ near footbridge across from Tredegar.

Charlottesville has launched. Contact Lab Rat.

VQ Week – June 26

A fearsome 18 posted for a glorious morning at the EBDB BnB (AKA NoToll). Here’s how the potato was passed.

Mosey past the playground and circle up in front of the gate.

COP: 20 SSH, 15 Imperial Walkers (IC), 10 Hand Release Merkins (IC), 25 WW2SU (OYO)

Luggage Carousel (Viral): Mosey to the big parking lot and triple up. Partner #1 does sideways bear-crawls on the oval tree-planter curbs in the corner. Partner #2 sets up on the opposite corner and does declined sideways bear-crawls. Partner #3 sets running perimeter to tag next partner. Repeato 3X

Triple Check (Mr. Roper): Mosey to near field. Mericans, WW2SU, runner sets the pace. Repeato 3X

Love Field (McRib): Parner #1 sets pace, Partner #2 does: Polar Bear Crawls, Burpee Broadjumps, Lunges. Rinse, lather & repeat to other side of the field.

FAN-tastic Four (Hardywood): Four corners on half the near soccer field. Start with 10 Mericans in the first corner, then 10 Rosalitas, then 10 WW2SU, then 10 Ball Dippers. Then 20 on second lap, 30 on third. No time for a FAN-tastic fourth lap.

Mini-Jackpot (Flashdance): With just three minutes left, twice around the half soccer field and then 25 Mericans and 25 WW2SU waiting for the six

Mosey back to the flag.

COT: Numberama, Namarama, Wilson took us out

NMS

After listening to the F3RVA podcast a few weeks ago and being “lack of Hot Potato shamed” by Corporate, I thought it would be a nice idea to run point on a HP Q. Well, apparently someone at the home office wasn’t having it so YHC’s name was unceremoniously removed. Always super, Hardywood was ready to step in and signed up and planted the SF, but the early arrivers ahead of YHC were wondering why Viral had so grievously shirked his responsibilities?!?! His name was there a few days ago …  YHC blames Colonel Mustard with the Candlestick in the Library … or maybe it was Professor Pain with the iPhone in the Big Blue Truck …

It was great to see Flatline out again in his tie-dyed spanx. Apparently Flatline went straight into the dirty clothes bin this morning to get a second set of derision after his Saturday debut of them. No sign of them sweet 1995 Timerland hiking boots though.

The PAX was big and boisterous this morning at NoToll.  It was so big in fact that we barely had space on the spot YHC picked to circle up for the COP, made even more difficult by some LIFOs. Now that the Southside PAX has slipped the surly bonds of those highfalutin West Enders with their 50 Shades Darker Proper Form Lasagna Parties it’s good to see the PAX right back up to 18. #DRTF_Is_Real

In YHC’s brain, the Luggage Carousel was going to be a smash but the unfamiliarity with the concept seemed to get it off to a rocky start. It also didn’t help that YHC totally botched who he was supposed to teaming with and messed up EF Hutton and Flashdance’s teams. Please accept this Cobain to all effected.

As every HP seems to wind up being, every QIC brought their fastball and the running elements were involved in every activity this morning leaving everyone out of breath. Thank goodness Rosie was there to shorten (and thereby ruin) every single 10, 20 or even 55 count.  McRib SWAGs that we covered roughly 2.5 miles during the course of today’s workout.  Nice work to everyone! Marmaduke & Carmen San Diego you guys are killing it!! T-Claps!

Welcome to Doner Kebab’s FNG Big Friendly Giant (AKA BFG). BFG is so named because apparently his wife is on the diminutive side. There was talk about naming our FNG Eskimo Brother (NSFWish) because DK knew his wife in high school (but never dated her), but as a long-time fan of FX’s The League, YHC shot that down despite much grumpy mumblechatter. Regardless, well done on a very hard first post, BFG! YHC also apologizes for not asking if there were any FNGs at the start. Looking to see you back again soon … from what I can tell you will fit right in!

Announcements:

• Charlottesville starts this weekend.  See Lab Rat to either intervene with his BlackOps launch or help out.
• Craig Stadler has backed out of Wilson’s Charity Golf event and there might be an extra spot (or two). Please see ForeTheCause.org if you want to get in 18 for a great charity.
• Congrats to Loose Goose on his new gosling. Get in touch with YHC if you want to take them a meal or see their signup schedule here.
• Virgin Q week is June 26th. If you haven’t Qed before or haven’t Qed a specific AO, get to signing up and expand your Q Eskimo Brothers of the Gloom network!!

14 varmint catchers fought the lure of the fartsack and assembled at NoToll for an SOJ beatdown that went something like this:

COP: SSH, DQs, Arm Circles, Merkins, Boxcutters

Mosey to Tennis courts for Pan Pax 8-count Burpees

The 4 poor souls who tripped up on the cadence are instant Ghosts, the rest of the PAX lines up on either side of them and are Pacmen. Pacmen try to crab walk to other side without getting tagged by ghosts. Plank once tagged.

Mosey to soccer fields for Quadruple check: dips, muscle ups, 25 WWIIs (pace) – repeato x4

Mosey to end of soccer field and partner up for Love Field, like Love Hill but on a field: 1 partner runs to end and back while other partner performs slow moving exercise. Forward lunges, Imperial Squat Walkers, Backwards lunges

Mosey to poles for Triple Check: Pole Smokers, sideways curb crawls, bear crawl to end of 2nd curb and jog pack (pace)

Mosey back to VSF for LBCs

COT: Gumbo took us out

NM

YHC prefers not to incriminate himself regarding the title of this Back Blast, though he did arrive 10 min earlier than usual. YHC was hoping to see Big Blue upon arrival to team up with Swirly for a special assignment. Enough said. For further details, please speak to any PAX member in attendance. With such high activity at the homestead, there could be a repeat performance at SOT tomorrow…the thought of which apparently delights Honeymoon.

Flashdance was determined to name our FNG who took off as soon as it was time to start…and offered Cuddles as a suitable F3 name.

The mumblechatter was like never before. The SSHs and DQs were a bit of a disaster. The PAX wasn’t counting. YHC was even talking through the cadence. Good times.

YHC took a timecheck at 20 min and everyone agreed it felt like we had been out there for double that…mostly because we stuck close together and the mumblechatter didn’t stop.

Love Field was a crowd pleaser…especially the Imperial Squat Walkers. Great idea.

Great workout, gentlemen. Thanks for the hard work and the laughs.

Announcements:

F3 Charlottesville launching – see Lab Rat

Wilson’s golf tournament May 19

HoneyDo’s tennis social on Thursday – BYOR

15 strong and able bodies (including 1 FNG) posted at NoToll this morning looking for brown water and wet field but hoping for no worms.  This is what  transpired…

Mosey to the back parking lot with an even 12 as YHC was excited that his plan for several partner exercises was well intact only to see some headlights shining on the PAX’s six as we moseyed…damn!

Circle up for COP, including SSHs, Don Quixotes, Helicopters, Arm Circles (as requested by Flashdance), Merkins, LBCs and box cutters.

To YHC’s delight, there were 2 LIFOs as Toga and McRib joined the circle…partner exercises still on track.

Having missed day one of the May challenge (WWII situps), YHC called for 2 minutes of WWII situps.  All but Tog roughed it on the hard pavement. Apparently Ragnar and heat exhaustion resulted in some common sense as Toga relocated to softer ground for the WWIIs.  Oh, and not only does Wilson jump the gun to start runs early, he also finds any way to cutoff a timed exercise short.

Mosey to the sideline near the pavilion and partner up for a Boo-Yah Merkin & Partner Burpee Ladder.  There were varied and liberal interpretations of YHC’s instructions for this exercise, but here is how they were supposed to be done:

• Beginning on the sideline – drop and perform 1 Boo-Yah merkin (down, up, clap right hands, down, up, clap left hands = 1), then 1 partner get in elbow plank while the other partner perfoms a burpee with a side jump over planking partner, flap-jack, then run to the other sideline.
• At other sideline, perform two Boo-Yah Merkins and 2 partner burpees each, run.
• Repeato, up to 7
• Al Gore for the six
• No matter how you did then, this got the sweat going.

Where in the World is Carmen San Diego…he just showed up LIFO at NoToll and he, DK and Mr Roper? are doing Three-way Boo-Yah Merkins.  That is illegal in 49 States.

PAX at 15 now, end of partner exercises…

Back on the sideline for classic 11s – start with 10 WWII Situps and 1 jump-squat, run across, 9-2….down to 1-10, you know the drill.  Another 55 WWII situps in the books.

Plank-o-rama for the six, then mosey back towards the flag and past it to the Restrooms for a little sprint version of the Triple-Check — whose says the Q can’t be flexible?

• Partner 1 – BTTW on the bathroom building
• Partner 2 – Merkins or Derkins if you desire and can use the one bench
• Partner 3 – short sprint toward the park exit to the first lamp-post and back

The OYSTER Sprint was in full effect… I see you working.

Mosey to the basketball courts for another 2 minutes of WWII situps.  All the blood flowing to the Qs head in the BTTW deleted any ideas other than repeating the WWII catch up exercise.

3 MOM – APDs, Hello Dolly and Rosalita

Back to the Flag for COT, Number-rama, Name-a-rama and YHC took us out.

NMS:

Spirits and mumblechatter were both high this morning and everybody put in solid work.  The fields were “MOIST” but welcome after 2 minutes of WWII Situps on the hard parking lot.  The number of WWII situps for each PAX member varied, but everyone should have made a dent in the challenge today.  Signup and knock them out — https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/edit#gid=1244727470

The Boo-Yah Merkin and Partner Burpee Ladder took its toll.  I love that exercise – you can’t cheat when you are staring your partner in the face or jumping over him.  Thanks Hardywood!

The Wilson-Honeymoon clown car continues to grow…welcome to FNG Jason (Marmaduke).  New in town (another SOJ PAX member) from Charlotte.  Hope to see you back out soon.

Announcements:

• Galactosemia golf outing – May 19.  4-somes are filling, so if you want in, get in now.
• New AO (Heartbreak Ridge) at Quioccasin Middle School (I think?) in the West End on Tuesdays.  Hope it went well today.
• New AO coming soon on Thursdays in DaVille
• Keep sending C-ville names to LabRat (F3charlottesville@gmail.com) and let him know if you can clown car out on May 20 to help out.

Have a great day men.  Thanks for letting me lead.  Always a pleasure!

No more Gumbo for you!

“Raise your words, not voice. It is rain that grows flowers, not thunder.” Rumi

8 warriors rose to greet the dawn of a new day.  It went a little something like this.

COP:  SSH, IW, LBC, FM X 20, Merkin X 10

Lazy Dora:  100 Merkin, 200 LBC, 300 Squats.  One partner completes 10 merkins and the other partner planks, alternating to 100.  20 LBC and 6 inches alternating to 200. 25 squats and hold squat alternating to 300.

F3 Lesson Ladder – This is an exercise that builds upon itself.  Each round keep the existing exercises and add a new one.

Round 1) B

Be yourself, but be the best version of yourself – Run to end and complete 3 burpees.

Round 2) B + E

Everyone has something to give – Elbow planks X 10

Round 3) B + E + S

Showing up is the hardest and easiest thing to do – WWII Situps X 15

Round 4) B + E + S + U

Up the mountain – Mountain climbers X 20

Round 5) B + E + S + U + P

Purpose and a plan can complete just about anything – American Hammers X 20

Round 6) B + E + S + U + P + E

Environment matters.  Not wind or rain, but whom you surround yourself with – Merkins X 25

Round 7) B + E + S + U + P + E + R

Rise up.  It’s on you to get it done – Jump squats X 30

5 Min Of Mary – Merkin X 20 IC, WWII SU X 20 IC, Helga X 20 IC

Numberama, namerama, Flashdance lead us out.

Field notes: Great job gents!  It speaks volumes about you to show up in adverse conditions and absolutely bring it.  You guys crushed it.

The video above is from the 1987 MISL Championship Run of the Dallas Sidekicks (who beat the Tacoma Starts in overtime of Game 7 after being down by 2 goals in the 4th quarter with three minutes to go).  The star player was the great Tatu.  Our newest FNG likes soccer and has tattoos, so this only seemed fitting.

It’s been two years since YHC got the first taste of the F3 Kool Aid and just over a year that it became a very important part of my life.  This post could get long and rambling really quick if YHC wrote out all the lessons from F3. YHC has gratitude that runs very deep for the men who show up everyday and give of themselves.

News: Barring any worm related issues, Wilson will be hosting Lee Trevino in May.  See him for details.

Be super,

Hardywood

A Fiesty fourteen posted to a perfect 60 degree morning with the misty fields of NoToll calling for us to play. And play we did:

COP – SSH, Merkins, Helicopters, Hillbillies, LBCs

Mosey to benches, partner up- Bench kicks and run across field. 3 times. Line up for 1 round of Human Centipede.

Mosey to covered benches – Derkins, polar bear out 5 then WWII situps. Start at 10 reps then increase by 5 up to 30. Mosey to front of NoToll, past cars. Totem pole smoker run- 5 Leg Tosses.

Head to benches for Dips & Box Jumps. 10, 15, & 20. Pax then were offered attempt at Box Jump on top of table. Many tried and all were successful.

Mosey to Basketball court for Mary – American Hammers, Freddy Mercurys,AL Prom Dates. DK took us out.

NMS- Another day another 14 PAX for YHC’S Q. No theme today, just lots of movement. Hardywood was LIFO into the COP as is his semi-usual.

The Human Centipede was sloppy, PAX need to do this more. YHC believes with Fudd out of RVA during the week Honeymoon takes the mantle of Pax member who needs most help with Q instructions. Since he doesn’t know what Polar Bears are there needs to be much more of those SOJ as repetition is the best method to learn.

All PAX were happy for a Derkins ladder up to 30 according to YHC’s memory.

The box jumps up on the table at the end were fun. Flashdance, Carmen San Diego, and Viral all took it on to the worry of some Pax. Viral jumped up, touched the roof, and did a back flip off the table. YHC likes taking these higher Box Jumps on to work on explosiveness and the mental part of it as well.

Strong work by all the PAX today. With the warmer weather the sweat level in the gloom is ramping up.

Announcements – HDHH Preblast is up. Be sure to park at James Center to make Mr Roper happy.