Tag: NoToll

“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.

 

We hit the JackPot today with 11 southsiders and one from NC

Circled up for 10 merkins 15 deep knee bend squats

The Thang

We had 2 man teams for

500 merkins  with a Run about the soccer field

500 jump squats with the other man running

500 dips and a run

500 American Hammers

The really lucky guys did start 500 flutter kicks

McRibb called time on deck to end this fun event

Thought Notes:  My watch said we still had 3 minutes but I think everyone was over the Lucky Jackpot today.

Flatline rolled up with old school rap playing I think it was “outcast”

Thanks for the COT prayer J-Ville you always motivate the PAX

IT was great to get back into the saddle today with a EF special themed workout!!

Mine is called the Lucky Jackpot!!

 

 

13 strong NoToll veterans emerged from their fartsacks just hours after a team was crowned NCAA Men’s Basketball National Champions. YHC signed up to Q, then realized last week that it would be the morning after the game. Before the first COP, YHC asked the PAX to gather in 2 groups: Those who watched the whole game vs. Those who did not. The 3 of us who watched the whole game were granted immunity from a Hot Potato Q. The workout went something like this:

(Döner Kebab) COP: SSH, DQs, Peter Parkers, Merkins, Hello Dollies

(Flatline) Mosey to tennis courts for modified Dora/suicide combo: 150 LBCs, 250 Mountain Climbers, 350 Hello Dollies/Flutterkicks

(Loose Goose) Mosey to Fields for Triple Check: Dips, planks, run. Plank-o-rama

(Wilson) COP: Cross Leg Lifts left & right, APDs, Heels to Heaven, Freddies, Pickle Pounders, Superman

(Flashdance) Mosey to parking lot for Double Check: Diamond Merks on the Poles/Pole Smokers + Run

(Döner Kebab) Mosey back to Shovel Flag, 12 Burpees OYO

COT – Gumbo took us out

NM
YHC learned his lesson last year: always watch the final game. YHC missed the epic result between UNC & Villanova last year, mostly out of anger after UVA’s collapse to Syracuse…so it seemed right to punish those who made the same mistake this year. Thankfully Flatline & Flashdance were quick to admit their sins as soon as they arrived by asking what the score was & who won the game. Gotcha!

The creativity of the PAX was appreciated after a late night. Cheers to those tapped to lead a set of exercises. Great job all around.

Gumbo delivered the greatest joke before everyone arrived…and had YHC chuckling throughout the entire workout. I won’t give it away…but damn, that was good.

It was good to see Big Blue in the NoToll parking lot this morning. Take your time getting back up to speed, Swirly. Two words I never thought I’d write “Swirly (Kotter)”. Welcome back, buddy!

Announcements:
Lab Rat is leading the charge to launch F3 Charlottesville. If you know anyone in CVille who might be interested, contact Lab Rat

Friday is the start of a new Bootcamp @ Bettie Weaver Elementary School on the Southside.

Flashdance is in charge of HDHH this month. Plans still in the works.

Seventeen of our finest posted at NoToll this morning. The weather was perfect, rain setting in just after our COT broke. Johnsonville planted a SF, took the Q (happily), and this is what went down, more or less:

THANG:

25x hillbillies
25x ssh-burpees (its right out of the F3 exercise manual a’la South Carolina)
25x LBCs

Line Up single file for a feigned Old Glory.
Native American Run to soccer fields and 2x laps around fields with flag carrier remaining at front, and men rotating up about every 20 or so seconds to accept and carry the flag. Plant flag inside front soccer field.

COP around flag
Single count merican ladder from 10 to 1 alternating between wide grip, regular, and diamond. Pan PAX.
Single count merican ladder back up. Pan PAX.

Line up on sideline for Elevens laterally across field with Lt. Dans and WWI situps.

COP around flag
20x pole smoker / heels to heaven in cadence
17x 8 count body builder burpees pan PAX

Return SF to parking area
10x American hammers (slow cadence)

COT with Loose Goose taking us out.

-UPDATE: New Bootcamp (#TwinTeam) commencing 4/7 at Bettie Weaver ES in Midlo. #RiverRun will revert to a run, as its name demands
-April 15 – 2.0 Scavenger Hunt Workout @ GridIron, Q’d by Jville & Earthworm. There will be a mix of Christian Easter themes and spring themes. We are bending the F3 rules for this special event to make it family friendly. LOMLs are welcome to attend, workout, and enjoy cofeeteria with us.
-LabRat is leading an effort to expand F3 to Charlottesville. This effort will require (i) finding motiviated leaders there, and (ii) support on a number of levels by F3 RVA. For now, LabRat needs help identifying potential leaders in Charlottesville.

MOLESKIN:

I got a little worried that it was going to be a lonely week when only 2 cars were at NoToll at 0527. But, thankfully, a crowd arrived over the course of the remaining 150 or so seconds, and we took it from there. Wilson arrived driving a sweet TransAm. Nice!

I thought of doing 365 hillbillies, since hi-reps are the “in-thang”, but I lost courage. Or maybe I just decided to save them for WDog. We’ll see. Feigning an Old Glory was fun.

Things got downright hazy for me somewhere in that workout — I think during the merican ladder. Did I miss any exercises in the list above? The workout looks skinny on paper, but it hurt pretty bad.

I did have to flip-flop the configuration of the elevens right after it commenced because I wanted the Lt. Dans to increase in intensity. That led to some confusion and complaints from those who had already knocked out 3-5 Lt. Dans, but those aggrieved stopped short of outright mutiny. YHC is grateful.

Oyster carried the flag in this morning, flexing his impressive short-distance speed. He may be able to smoke me at any distance, but I know he would humiliate me over 100m or less.

Thank you to Loose Goose for a well-spoken prayer this morning to close us out. Thank you to all for showing up (whew!) and for the opportunity to lead NoToll this morning.

Sincerely, Johnsonville

Who is wise and understanding among you? Let them show it by their good life, by deeds done in the humility that comes from wisdom. James 3:13

15 stalwarts and 1 FNG showed up at NoToll expecting a Swirly style beatdown but got Rosie instead.   YHC stepped in to lead the PAX in some old school fun with Swirly placed on the temporary DL.

THANG

Mosey to the  parking lot for warmup.   25xSSH, 15xIW, 15xHillbillies (w/ hop), 15x hand release merkins,  25xFlutterKicks

Mosey to the first field for Dora, Partner up for 100 merkins, 200 LBC, 300 squats. P2 runs the length of the field  Plankarama

Mosey to the other, non-brown water, soccer field for The Beast.  Round 1 Q’s Choice, PAX pick after first round

• Round 1 – Burpees
• Round 2 – Burpees (Wilson)
• Round 3 – Merkins (Flatline)
• Round 4 – Merkins (Flipper)
• Round 5 – Box Cutters (DK)
• Round 6 – Burpees (Jville)

Mosey back to the flag, numberama, namearama and YHC took us out.

Announcements

See Wilson for golf tournament info.  May 19 Good times will be had by all while raising money for a good cause.

Starting April 3, RiverRun will effectively become a Monday run again.  A new bootcamp will start on Fridays at Bettie Weaver.  Names for the new AO are under advisement – The Swamp RVA, Twin Team, Trojan Wars

Moleskin

YHC offered to take the Q for Swirly, knowing it was likely the Dr. was to sideline him for a little while.  The man is a machine but sometimes even machines need some time to be repaired, get better soon.  Those showing up hoping for less running for a Swirly Q were sorely disappointed as YHC took the PAX up and down the fields, the long way.

Not sure what Honeymoon saw across the circle during the hand release merkins but he compared it to a spider humping a monkey, or something like that.  Whatever it was it caused YHC to lose count while the PAX within earshot struggled to complete the merkins.  I’ll leave out the name of the offending PAX member as I am not 100% sure who it was.

Wilson’s attempt at an All Burpee Beast was thwarted by Flatline, much to the appreciation of the rest of the PAX.  The selection of Jville for the last round was purposeful with YHC knowing he would choose burpees.  Some of us are predictable in certain situations and that can be a good thing.  Thanks for not letting the Q down Jville, YHC didn’t want to be the one to break the news to everyone that another round of burpees was in order.

Golddigger and Sabotage showed up, each for their second post, and crushed it.  Welcome to “Ball Boy”  YHC reconsidered the name after not being completely satisfied with the name selected.

I am never surprised but always impressed by the effort everyone puts in each morning.  Great work today, a pleasure to lead such an excellent group of men.

Seven brave souls with no sense of feeling or disabled weather apps posted for another edition of F3  at No Toll.  Here’s how it went down:

Mosey to the parking lot by the fields promptly at the agreed upon time of departure.  Circle up for The Pyramid of Fun.  Complete exercise #1 for 30 secs. then run across the parking lot and back to complete exercises 1 and 2.  Continue adding exercises up to #6 then go back down the pyramid by removing exercise 1, then 2…  Exercises included SSH, merkins, jump squats, muscle ups, plank, dips, and it took us a bit over half an hr.

Mosey to tennis courts:

• Side shuffle around court
• reverse and repeat
• At least 5 suicides (more on that later)
• sideways crab walk to foul line and back
• switch direction and repeat
• crawl bear to half court and back
• bear crawl to half court and back
• flutter kicks and sideways flutters

Mosey back to flag and burpee it out till time expired.

Gumbo took us out

NMM:  It may be in vogue to write poems in backblasts, but Toga don’t roll that way.  The title was just an attention grabber, and Nantucket may not even be a real place.  Speaking of attention grabbers, YHC knows it goes against dogma, but it may not have been sunny and 70 today.  In an effort to save the fields and keep us in the parking lot, we may have saved ourselves from the trees that were falling all around us.  Several members of the PAX were convinced that one of the casualties nailed someone’s ride, but some of us couldn’t even hear the trees explode due to the wind.  This could explain why Wilson began communicating with the Q via hand gestures.  The pyramid scheme was supposed to include a 30 sec rest between each set, but it seemed logical to run instead.  The PAX crushed it.., until we moved to movie trivia.

Once we got to the suicides portion of the workout, YHC really thought it would be one and done.  After the first suicide there was a simple question, “who do you play for?”  Most of the PAX yelled out “Hoosiers.”  YHC informed them that was the wrong answer and to do it again.  After suicide 2 the same question was asked, and the same answer was given.., OK do it again.  After #3 and the same question, several people were still yelling out “Hoosiers.”  Really!?  YHC informed the PAX they were thinking about the wrong movie and sport entirely, and run it again.  After 4, the PAX was informed that it was a Kurt Russell movie.  Someone actually went with Bird on a Wire, and someone still yelled Hoosiers.  Thankfully Gumbo remembered Miracle and the correct answer, “U.S.A.” after the 5th or 6th suicide.  Good times!

Special thanks to Hardywood and Flatline for helping Johnsonville get the flat fixed on the sausage mobile.  There was no question or hesitation as they went right to it.  Aye!

Announcements:

• Splinter no longer wants you at his house for HDHH
• See Wilson about sponsoring a team or playing in the Galactosemia charity golf outing

Stay Classy,

Toga

9 stalwarts, including a NoToll reunion for Swirly, broke the hold of fartsack and posted at NoToll for a beautiful Tuesday morning with a bit of a deceptive chill in the air.  Gumbo planted the flag, pronounced this his 365th day with F3 and off we moseyed to tackle the day:

Mosey to the back parking lot for COP, all IC including:

• SSHs x25
• DQ x10
• Copperhead Squats x12
• Arm Circles x10 small and x5 big – forward and backwards
• LBCx x25
• Merkins x10

Mosey to the pavilion for the main event — The Nicole as a reprise of YHC’s first ever F3 workout.  Put 20 minutes on the clock and begin with 1 lap around the field, then Derkins, 1 lap, then Dips, 1 lap, then Ball Dippers, repeat until the buzzer sounds.  Instead of doing the exercises AMRAP today, YHC wanted to keep everybody moving and PAX members were encouraged to pick a goal of 20-25 reps for each exercise and see how many laps they could complete.

Plank-o-rama for the six, then mosey to the basketball courts for Triple Check – 3 rounds of box cutters, jump squats and bear crawl to half-court and back.

Circle up for Ring of Fire – PAX began in Touchdown Al Gore and each dropped for 10 merkins then held plank until the rotation came around again, then 10 more merkins and return to Al Gore.

Mosey back to the flag for COT, number-rama, name-a-rama and YHC took us out.

Announcements –

• HDHH at Casa de Splinter – fill out the RSVP spreadsheet and figure out directions but keep it on the DL.
• May 19 – Fore the Cause golf tournament for Galactosemia Foundation — see Wilson

NMS:

So, we build the roux yesterday at River Run with the suck, so it was time to add some spices to the Gumbo in day two of Gumbo-Week.  Nicole was just the spice we needed.  YHC has been waiting to rekindle Nicole from his first workout.  Even though Rosie was on a plane to the DR for some QT with M, his presence was felt in the form of one of his fickle mistresses.

It was great to see the Swirly-mobile and know the AO was secure when YHC pulled into NoToll.  Way to be smart but still push it today Swirly.

HoneyDo ate his Wheaties this morning.  This man was on a mission to destroy Nicole and he did.  Way to roll HD.

Strong work men.  It was a pleasure to lead.

No more Gumbo for you…until tomorrow!

14 F3 giants and 1 eager FNG posted to NoToll this last day of February 2017, maybe expecting a little rain but certainly expecting a beatdown and YHC tried to deliver with the tried and true Old Glory.

After a quick disclaimer and brief explanation for the FNG, the PAX was off and running to the back of NoToll and for 2 laps (1 mile) around the fields with OG leading the way. After a brief moment to plant the SF, YHC set the timer for 20 minutes and the PAX went to work with Hardywood and Rosie taking the lead that they would not relinquish.  As always, the exercises at each corner included:

• 20 Merkins
• 20 Jump Squats
• 10 Burpees
• 20 WWII situps

Complete as many laps as you can in 20 minutes.

2 MOM with Flutter Kicks x28 IC and Box Cutters X10 IC and then mosey with OG back to the cars for COT, number-rama and name-a-rama, then YHC took us out.

NMS:

Rosie and Hardywood crushed it, leading the way with 4.5/4.75? laps completed.  McRib was right on their heels keeping them honest.  For tracking and future comparison, post your name and laps in the Old Glory tab of the Q spreadsheet.

The whole PAX pushed it hard today.  Way to work men!

No more Gumbo for you!

The bus left early from Mechanicsville to come see how the other half lives.  Instructions were to bring your own beverages, and to keep extremities inside the vehicle at all times.  Hopes were high that the Southside Natives would be active this morning, and they did not disappoint.   After the smoke cleared, a Pax 20 strong emerged as a single unified front.  We worked out:

COP

• parking lot tracers
• SSH
• Invisible jump ropes (Double Dutch optional)
• arm circles

THANGAMABOB

• 11’s with incline APD’s and 4-count Freddie Mercury
• Quarter Pounder:
  • Run to 25 for 25 merkins, run backwards to start.
  • Run to 50 for 50 squats, run backwards to start.
  • Run to 75 for 75 2 count mountain climbers, run backwards to start.
  • Run to 100 for 100 SSH’s, run backwards to start.
• 4 Corners….ascending:
  • 10 WW2 Situps, 10 2 count flutter kicks
  • 20 WW2 Situps, 20 2 count flutter kicks
  • 30 WW2 Situps, 30 2 count flutter kicks
  • 40 WW2 Situps, 40 2 count flutter kicks
• Mary
  • LBC’s
  • 10 burpees OYO

NMS

My apologies in advance, because this morning was awesome and some funny stuff happened.  But alas, some crazy stuff is going on at work today that has really held the construction of this BB.  So, I will note a couple things from this morning, then everybody can fill the other stuff I missed in the comments section….kinda like a “choose your own adventure” book.

-Toga tried to kick it up with the How many guys from the village does it take to Q?  Unfortunately, his bailing on the Q yesterday took the bite out of it.

-Hardywood was working on seeing how he would look in a kilt.  If anyone could pull it off, it’s him…..but no.

-Awesome effort today from Viral.  I’d share a park bench with you any day.

-Phonics put in 6 workouts in a row….not one of them was in Mechanicsville.  A bit of a tour of the city week for him.

-Honeymoon wore a poofy jacket.  He looked warm.

Thanks for having us, No Toll.  Great to see some guys that we dont run into on the regular any more.

 

Lab Rat (and Circle K) out.