Tag: NoToll

The fart sack was calling me this morning than I sat up in bed with the thought of Swirly outside my house with the Woodfin truck yelling get your ass up you are the Q for God sake!!!

The Thang :  circled up and ran to the four corner parking lot. 1 round of knee hugs 2. Russian Zombies.  Than ran 10 labs of 4 corners without the corners.  Indian pole merkin relays 1 round 2 round heals to heaven with upright Alabama prom date locked in the up position relay.

Teams of 2 ran/dips 2 rounds ran/bent over rows 3 rounds  ran/decline merkins 3 rounds

Ran back to the flag

Thanks again to the PAX that kept me on time.  Also Honey Do, thanks for the prayer that was just what I needed this morning.  It’s always a better day with F3 and our PAX!!!

8 NoToll regulars braved the wet cold and rallied post-CSAUP for a gloomy beatdown that went something like this:

Brief mosey

COP: SSH, DQs, LBCs, Crab Cakes, Bob & Weave

Mosey to Tennis Court

Line up on side line for Inch Worm

Mosey back to parking lot

Guantanamo x2

Bear Crawl Snake x2

Mosey to back parking lot

4 Corners: 10 merkins, 20 lbcs, 10 gorilla humpers, 10 box cutters

Repeat x4 increasing 10s by 5 and 20s by 10 until we do 25, 50, 25, 25
Introduce 20 poll smokers each time after the first round

Mosey to bleachers for Bleacher Work: 1 min box jumps/step ups, 1 min dips, 1 min muscle-ups, then 30s of each

Mosey back towards SF

2 min of Mary: Flutter Kicks & Alabama Prom Dates

COT – Hardywood took us out

NM

Lots of mumblechatter post-CSAUP…thanks to Wedding Singer for maintaining the Q’s cadence during the SSHs. YHC did his best to not pull a Wilson as the PAX was paying no attention to the Q at first. The Bob & Weave shut everyone up…mostly because YHC’s cadence call was all over the place.

Tennis courts retain water.

Honeymoon requested Merkins rather than planking during the Crawl Bear Snake. YHC invited him to merkin if planking wasn’t enough. After 2 rounds of snaking (without gloves because they had been soaked during the Inch Worm.), Honeymoon abided.

YHC stayed on pavement today given the rain totals RVA received over the last few days. No Brown Water today.

Don’t ask FlashDance for pointers on KB swings…instead, check with Rosie on good form.

Thanks for coming out gents!

13 strong, fearless and determined PAX stormed into NoToll this morning ready to make the most of their day by starting it off right, this is how we did it:

Mosey to the back parking lot for COP, which included:

• SSHs x30 IC
• Copperhead Squats x12 IC
• Imperial Walkers x15 IC
• Merkins x10 IC
• Arm Circles – 10 small and 5 large, forward and backwards
• 5 minutes of LBCs – 1 minute to do AMRAP LBCs and 10 seconds of rest in between – some mumblechatter during the first two rounds but the last 3 rounds were quiet

Mosey around the field to the pavilion to partner up for some B.O.M.B.S.  One partner exercises while the other partner runs a lap around the field, then flapjack.  All in an effort to complete the following:

Burpees x50

Overhead claps x 100

Merkins x 150

Big-boy situps (WWII sit-ups) x 200

Squats with a jump x 250

Slow-mosey back to the  basketball courts for a merkin ROF, followed by 10 merkins together IC. Back to the flag for COT and BOM.

Name-a-rama, number-rama, and YHC took us out.

NMS:

This weekend and yesterday were difficult for YHC.  My mother has taken a turn for the worse and her disease appears to be taking over.  Just another example of a real-life bomb being dropped on us.  As you all know, being out there in the gloom with my F3 brothers was the best place I could have been this morning, and stepping out front and leading such a strong and determined group this morning.  You guys took that BOMB and kicked its ass.  Coming together at the end to crush those remaining 75 squat-jumps was awesome.  Way to crush it men.

A big thanks to Hardywood for crushing the exercises and making YHC’s work today easier.  I know there were others crushing those BOMBS too.  Way to work.

We all have bombs dropped on our lives from time to time, but YHC thinks that is when our faith and inner-strength is tested, when our community and support system shows its power and when we come through those tough times, we are stronger, our faith builds and our community is tighter.  As I mentioned in my prayer, our days on this earth may be numbered, but there is no limit to what we can do with those days.  Make the most of your day today men!

No more Gumbo for you!

 

Eight strong came out to NoToll to see if there was any part of the AO not covered in ice or snow. It was a balmy 18 degrees, downright warm compared to yesterday. Here is how it went down:

Mosey to parking lot in search of dry spot. COP- SSH,  Don Qs, arm circles, Merkins, LBCs, Mtn Climbers.

Clear off bleachers for Chiabattas. Muscle Ups & Bench Kicks. 4 sets. Then head to field for 4 corners. 10 Burpees, 20 Mtn Climbers, 30 Merkins, 40 LBC. 2nd lab add 5 to each exercise.

Mosey to covered benches. 2 sets Partner Shoulder Presses. 15 each time. 2 sets of Box Jumps & Derkins. Mosey back to basketball court. American Hammers & Ring of Fire.

NMS – So glad to see 8 brave the cold and ice this morning in the gloom. The entire AO was ice. Luckily there were small patches of pavement to find. Only 1 PAX took a spill. Posting in new fallen snow is fun, posting in icy conditions is a testament to the PAX.

YHC was glad to see Rosie post in shorts as well, goo to see Knee Caps at NoToll. Mumblechatter was minimal. LBC count was at least 250, YHC lost count. Only mumblechatter at the end focused on the RVA corporate hotline. Some were unaware of its existence but YHC reminded them it was only recorded once and NEVER changes.

A 43 degree heavy rain could not keep 6 of the faithful at NoToll in the fartsack this morning.  A fine example of the draw of F3, you just know someone else will be there with you to share in the delight of whatever the gloom decides to throw at you.

Mosey to the soccer pavilion for COP –

25xSSH, 20xIW, 10xHand Release Merkins, 20xFlutter Kicks

Grab a bench for a couple rounds of fun.

10x Single Leg Squats on the bench – Bear Crawl to next bench CCW, 20xDerkins – BC to next bench, 30xDips – BC to next bench, 40x LBC  Complete 2 rounds to balance out the single leg squats.

Mosey to the parking lot for a Pyramid of Fun.

Complete 2/3/4 – Burpees/Imperial Squat Walkers/Box Cutters at first corner, run to next and complete 4/6/8, next corner 6/9/12, next corner 8/12/16, back to the start for 10/15/20.  Plank for the 6. Mosey to the middle of the parking lot for the top of the pyramid 20/30/40.  Lap around the parking lot together.

Sprint from the end of the lot to the gate, pause for the 6, under the gate, Sprint to the basketball courts.

Partner Suicides.  P1 – Suicide, P2 – LBCs  Round 2 P2 – Merkins

Mary – Dollies x20, Freddie Mercury x15, LBCx25

COT and YHC took us out.

NMM

The rain was pounding this morning when the alarm went off and YHC was wondering just how many PAX would show for a second cool rainy morning in a row.  The PAX stayed in their vehicles until right before 0530 just to stay dry for a little longer.  YHC threw a little rope-a-dope at the PAX by heading straight to the pavilion for COP and the first round of exercises.  Singer wondered whether this was where we would stay, ala Gumbo at RiverRun, but YHC wouldn’t divulge the plan (mainly since it was mostly on the fly).  It was even enough for DK to briefly shed his raincoat.  TYA said it is best to just get it over with and drop the PAX into the cold/wet early when it comes to rainy days but YHC had another idea.  Let them warm up and then introduce the rain.  The rain picked up again just in time for the Pyramid.  DK had a little trouble with the math and the geometry but what else do you expect from a private school education.  Build the base first, 4 sides.  Gumbo and Flipper noted their body types are built for the base, not the top of the pyramid.  The top was a lot of work and everyone crushed it.  There was not a spot without a deep puddle for the 4th round so the PAX soaked up some of the water headed for the fields.  Tclaps to Wheelbarrow for posting the last 2 days in the wet gloom to start the year, great job, that is not easy.

Announcements:

CSAUP January 21.  Long Range forecast was pondered…

3rd F option of a dinner at the Doorways was opened up to gauge interest and support.

HoneyDo posted some 2017 goals in his BB from yesterday and some of the PAX followed suit.  Feel free to post your own for accountability.   Reminder Toga is like Charles Barkley, he is bald and is not a role model.

I hope everyone has dried off and has a great day.  See you in the gloom.

Rosie

9 Men showed up this morning for my payback for being left at NoToll last month.  We had 2 visitors one from NC, water wings and House from SC.

Ran to the AO circle than did 10 SSHs and then past it to the left for 10 = 90 SSHs

LBCs 10 than past to the left = 90

Ran to the benches for 3 sets of one lap than 25 dips than one lap 25 dips 50 merkins than one lap add side squats than 2 labs

lined up for triple check with Carolina dry docks, American hammers and run, 3 sets

Then we lined up for fallow the leader

We ran to the poles for heels to heaven pole smokin relay, this was a ton of FUN.

Than we lined up and ran back playing fallow the leader.

Thanks again men for letting me lead today, I think we got in 3 miles to boot.  It was great having 2 out of town f3ers.  Also the cofferteria with J-ville, HoneyDo and water Wings was a great time just relaxing at Starbucks usually I have to run off and don’t get a change to out.

COT: My challenge this Month’s to my fellow brother’s: make a deposit into your marriage by planning a date night from soup to nuts, your wife just has to show up.  Usually its the other way around we just have to show up!!!

Thanks again brothers of the Gloom

 

Ten veterans and 1 FNG, who will not be named until later in this post, joined forces to a gloomy workout at No Toll.

The thang:

Warmup – 20 SSH, 10 Don Q, 20 Flutter kicks

Mosey to left field. Twelve corners of Christmas. First lap – 1 burpee, 2 merkins, 3 WWII situps, 4 jumps squats. Plank until PAX finishes. Second lap – 5 burpees, 6 merkins, 7 WWII situps, 8 jump squats, plank. Third round – 9 burpees, 10 mekrins, 11 WWII situps, 12 jump squats. Plank. There were some pickle pounders in there during plank.

Line up on end line of field, Christmas blimp – 5 burpee broad jumps, 10 lunges, 15 bear crawls and 20 crab walks. run to other side, plank. Heals to heaven during plank. Repeat, circle back to  the PAX six, and complete their blimp.

Mosey to parking lot.

Light the Mini-dora (Menorah) 80 Merkins, 80 two-count ball dippers, 80 poll smokers. Mountain climbers and additional poll smokers until PAX completed.

Christmas Check – jump ups on bleachers, step up on bleachers, run, triple check.

Backwards run to flag.

Moleskin:

Great work as always PAX, good to see so many out on a brisk Tuesday morning. YHC might as well talk about the elephant in the room, the title to this workout. It very well may have been the longest naming ceremony in the history of F3RVA. The PAX just couldn’t put a pulse on our new FNG, YHC decided on Big Bear until the next topic of discussion arose concerning the Happy Hour event tomorrow at Triple Crossing Brewery. For those of you who don’t know, Triple Crossing’s flagship beer is called Falcon Smash, a delicious three hop IPA. Fortunately our good man Hardywood made a valiant effort to provide the name details of this IPA as McFalcon Crest. The rest is history, welcome McFalcon Crest.

Remember PAX we are an all-inclusive workout group, YHC felt with all the Christmas themes in the workout he should include some other holiday celebrations, such as lighting the menorah (mini-dora). Lots of mumble chatter this morning, spirits are high for holidays draw near. So much chatter YHC had to continually add exercises while planking, starting off with ‘putting your wee wee in the grass’ pickle pounders to thwart the chatterboxes.

-Singer

12 of the faithful avoided punching the snooze button one too many times and arose from the fartsack to join YHC in a recap of a Christmas song themed beatdown.

Warmarama:  12 x SSH IC, 12 x Imperial Walkers IC,  12 x Don Quixote IC

Mosey to the pavilion to begin the 12 days of Christmas.  Just like the song, do the first exercise, then do the 2nd and 1st together, then do the 3rd, 2nd and 1st and continue through all 12 “days”.  The exercises were as follows:

• 1 – Dozen LBCs
• 2 Sprints across the field
• 3 Diamond Merkins
• 4 Imperial Squat Walkers
• 5  Burpees
• 6 Dips
• 7 Lunges (each leg)
• 8 Decline merkins
• 9 American Hammer IC
• 10 Flutter kicks IC
• 11 Reverse crunches IC
• 12 Broad jump burpees

Mosey to the basketball court for an Al Gore/Plank ring of fire with 2 rounds of 10 merkins each

COT

NMM:

One year ago YHC had my VQ and came up with a theme to pack in the exercises.  Honeydo reminded YHC of that Q last week and the NoToll Q was open so the replay was on.  Hardywood reminded everyone that the 12 days of Christmas are actually after Christmas but we went ahead despite his protest because by that time most of us will be tired of hearing the songs.  This is the exact workout from last year with an additional ring of fire round at the end.  YHC appreciates Flatline helping out with the chorus of the song to keep things going.  Welcome to NoToll, Tobit, a coworker Offshore got out to F3 on a business trip to Nashville.  Apparently he is close to NoToll so hope to see you out again soon.

Announcements:

HDHH possible next week.  A few locations were discussed but nothing final.  Flashdance suggested we go to the place, near the thing with the beer that has a cool name.  If you can figure out where that is, I’ll meet you there.  If anyone wants to take the lead and suggest a place, feel free to post a pre-blast.

3rd F potential in the near future at the Doorways or another venue.  If you have any charities or events let the PAX know and see if we can get some support.

The Carpenter led a 3rd F meeting last week to develop some ideas for meetings and events, look for more info to come.

As always, YHC appreciates the opportunity to step in front to lead this fine group of men.  Have a great day.

A wet and cool sunny and 70 morning greeted the 9 strong PAX that rolled into NoToll to see what YHC had in store for them.  Due to the rain we did not get onto the fields to imprint a SAAB-like beating on them and stayed in the parking lot to get some work done.

COP

SSHx25, Helicopter x15, Hillbillies x20, LBCx20

Partner up for B.O.M.B.S. – 50 Burpees, 100 Overhead Claps, 150 Merkins, 200-Big Boy Situps (WWII), 250 Squats

Mosey over to the fence for a triple check – Balls to the Wall, Pole Smokers, run across the lot and back.

Mosey to the Basketball Court for Mary

Boxcutters, Flutter Kicks, 1-leg APD, Crunchy Frogs

Merkin Finisher – 15 IC

COT and YHC took us out.

NMM

YHC signed up late yesterday afternoon to Q with no ideas until I scrolled through the list on the F3 site and found B.O.M.B.S. Having never done that before and always enjoying new things thought we would give it a whirl.  The PAX crushed it while enjoying some mumblechatter on the lap around the parking lot.  Flipper obviously carried Hardywood through the sets since they finished a lap ahead of everyone.

Great to meet Wheelbarrow and see him out at NoToll.  Salad Cream continues post and gets laughs whenever it comes around to him in the COT.  DK found some Salad Cream at Fresh Market and may be willing to share with any PAX that are interested.

DK confirmed that there are still 5 people left in his elimination pool which is impressive, no F3 guys remaining though.  A big change from last year when all but a few were knocked out after week 2.

Last week of support for F3 Hampton Roads – I will be leading a crew of 6 down on Saturday.  Last minute EH is encouraged.

Some potential 3rd F options coming up this month or the coming months as this is something a few in F3 Richmond have brought up recently and would like to be involved in.

Rosie