Tag: NoToll

 

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

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