Tag: NoToll

Twelve of our finest and one adventurous visitor from Lexington, SC, posted on a drizzly, comfortable autumn morning. YHC planted a VSF and took Q. This is how it went down, more or less:

THANG:

COP: SSH x50

Mosey past Flashdance, who had arrived late and remained in his car, out to Robious Road, east for about 1/4 mile, and onto the soccer fields adjacent to Greenfield ES.

COP: Plank sequence, then Imperial Walkers and Don Quiotes

Mosey between soccer fields and parking lot.

OYO 50x burpees and 100x crab cakes (counting only 1 leg). Mix and match as each Pax member sees fit.

Four square (run around soccer fields four times, sprinting leg 1 the first time around, legs 1 and 2 the second time around, legs 1-3 the third time around, and legs 1-4 the last time around). Plank sequence.

Mosey onto parking lot.
Ladder consisting of 8 merkans, plank walk the length of a parking space sideline, do 7 merkans. Repeat to 1 merkan.

COP: Merkan countdown consisting of 10 wide merkans, 9 regular merkans, 8 diamond merkans, repeat countdown in that sequence to 1.

Mosey back to basketball court at Huguenot Park. 4 Minutes of Mary with single leg Alabama prom dates, LBCs, Hello Dollies, and American Hammers.

COT with YHC taking us out.

ANNOUNCEMENTS:

I notified the Pax that we would be wrapping up our 8-part pregame series — The Armor of God from Ephesians 6:10-18. I encouraged folks to come check it out.

There was a discussion about the need for F3Richmond to focus more attention on the 3rd F.

MOLESKIN:

So, the theme of this workout was to severely mix things up from the NoToll norm by taking a little field trip to Greenfield ES, and excellent AO in and of itself. I think that part of the plan worked out well.

But, the plan was not without downsides. Flashdance and LooseGoose arrived late and were unable to locate the PAX. Flashdance and LooseGoose, being veterans and Redwoods, did not slink away with their tails tucked. Instead, they just rolled with it, formed their own pax, created their own gloom, and joined us when we returned for Mary. Great job!

Thank you Pew for joining F3Richmond today and yesterday. You are always welcome to join us when you find yourself up here.

It was an honor and a pleasure to lead strong men this morning. Johnsonville

A determined dozen posted to the cold, but dry, fields of NoToll on a brisk 26 degree morning. The PAX got right to it to get warm:

COP – SSH, Merkins ,  DQs, Freddy Mercurys   (done in Flutterkick variant style), Merkins again

Plank line up for Human Centipede. Elbow plank while end PAX Broad jumps up and over pax. 2 rounds.

Mosey to covered benches. 10,20,30 of 3 exercises. Dips, Derkins, and Box Jumps. Run field in between. mosey to bleachers. partner up. 1 runs field and back while other does bench kicks.

Mosey to new fence. 20 Donkey Kicks and 8 Polar bears, 3 sets. head to tennis court. Bear crawl 1 court, 5 Burpees, run next court 5 more burpees. 2 sets. Then Crab walk court, 5 Burpees, lunge next court. 2 times. mosey to Basketball court for mary: Freddy Mercurys  (traditional) & American Hammers.

NMS – A strange vehicle for NoToll was there when YHC arrived- a Woodfin truck, hmm, who else do we know who drives one since Swirly doesn’t post to NoToll since Spider Run began? Rosie and YHC pondered this  we waited for  the other pax to break the seal on their warm car and enter the Gloom. after some discussion Swirly emerged, good to have you back at NoToll.

Attire again was varied, some in shorts, some in layers. Gumbo had so much on YHC could not tell it was him until he spoke. Hardywood pussed out and wore a vest finally. Seriously no sleeves in 26 degrees? Did you give all your sweat shirts to Lost & Found?

YHC has been wanting to break out the Human Centipede at a larger Q but felt doing it at the 2.0 Gridiron was possibly inappropriate so the PAX got to try it with a dozen of us. 2 rounds of that got us going. YHC was out of breath for pretty much the rest of the beatdown.

Good to see Sin Bin out again, Rosie must have a special EH power since he texted him to come back out on a cold A$$ morning and he actually posted.

YHC did brain fart on the Freddy Mercurys in the COP, or maybe it was a test to see if the Pax are watching the Q. Consider this a pass Pax .

Mumblechatter focused around the need again for Winter Gloom gloves. it’s that time of year again where the hardest part of posting is the evening attire prep the night before…

Announcements – 60mom at Mumford at normal time on Thursday. YHC expressed interest in longer routes for RAMM this Friday with the lack of school and reduced work schedule for most. Chime in if you are game. Lab Rat?

 

On behalf of Flatline….

Foggy morning for the 12 men at No Toll, and Flatline has the VQ

 1 warm up lap around fields with a little stage fright to start but work out commenced:

• SSHx 30,
• Imperial Walkers X 25,
• Don Quixote X 20,
• Arm Circles-Forward X 15, Backwards X 15,
• Merkins X 10.

 On to the Pavilion for Evolution 1:

Partner up – Partner 1 bear crawl across the field, Partner 2 complete 20 LBC then sprint to catch Partner 1 and flapjack.  Continue across field and back

Round 2 with your partner same drill but with 10 Burpees and Crab Walks.

 To the bleachers for Evolution 2:

Partner up for 3 sets of run and exercise:

• Partner 1 perform Dips AMRAP while Partner 2 runs across the field and back – flapjack.
• Same – with Imperial Walkers as the exercise
• Same – with Merkins as the exercise 

Mosey to the basketball court for Evolution 3:

Partner up-Suicides:

• Round 1 – partner squats while partner runs traditional suicides, switch
• Round 2 – Merkins and Side to side suicides
• Round 3 – Backward suicides and APDs

 Ring of Fire-Diamond merkins x10 and with 2 minutes left…. X 20 LBC, X 10  Burpees.

NMS:

Thank you for following my Q! Awesome way to start my Tuesday mornings!!

God Bless-Flatline

 

10 strong men escaped the warmth of the fartsack on this beautiful and chilly election morning to attack NoToll with reckless abandon.  DK and Rosie doubled back to the parking lot to pick up some LIFO folks (Flashdance, Mr. Roper and Flipper).  The rest of PAX held various Al Gore poses to start the burn for the day.  Once the PAX was all accounted for we completed 25 SSHs IC and were off for the day.

Mosey to the Pavilion for a triple-header that went something like this:

Game 1:

• Inning 1 – Run a lap, then complete 10 merkins, 10 box jumps (or step-ups if you are YHC and you wipe out on the first box jump) and 10 2-count flutter kicks.  Al Gore for the six.
• Inning 2 – Sprint to far sideline and back, then complete10 merkins, 10 box jumps and 10 2-count flutter kicks.  Al Gore for the six.
• Inning 3 – 25 SSHs IC, 15 merkins, 15 box jumps and 15 2-count flutter kicks.  Al Gore for the six.
• Inning 4 – Run a lap, 15 merkins, 15 box jumps and 15 2-count flutter kicks.  Al Gore for the six.
• Inning 5 – Sprint to far sideline and back, 20 merkins, 20 box jumps and 20 2-count flutter kicks.  Al Gore for the six.
• Inning 6 – 25 SSHs IC, 20 merkins, 20 box jumps and 20 2-count flutter kicks.  Al Gore for the six.

Complete 5 Merkins IC for an even 100 merkins

Game 2:

• Inning 1 – Sprint to far sideline and back, then complete 10 merkins, 10 Monkey Humpers and 10 LBCs.  Al Gore for the six.
• Inning 2 – 10 SSHs IC, then complete10 merkins, 10 Monkey Humpers and 10 LBCs.  Al Gore for the six.
• Inning 3 – Sprint to far sideline and back, 15 merkins, 15 Monkey Humpers and 15 LBCs.  Al Gore for the six.
• Inning 4 – 15 SSHs IC, 15 merkins, 15 Monkey Humpers and 15 LBCs.  Al Gore for the six.
• Inning 5 – Sprint to far sideline and back, 20 merkins, 20 Monkey Humpers and 20 LBCs.  Al Gore for the six.
• Inning 6 – 20 SSHs IC, 20 merkins, 20 Monkey Humpers and 20 LBCs.  Al Gore for the six.

Complete 5 Merkins IC for an even 200 merkins

Game 3 (a defensive struggle – aka no “runs”):

• Inning 1 – 10 SSHs, then complete 10 merkins, 10 Squat Jumps and 10 2-ct Freddy Mercuries.  Al Gore for the six.
• Inning 2 – no “offence, then complete10 merkins, 10 Squat Jumps and 10 2-ct Freddy Mercuries. Al Gore for the six.
• Inning 3 – no “offence”, 15 merkins, 15 Squat Jumps and 10 2-ct Freddy Mercuries. Al Gore for the six.
• Inning 4 – no “offence”, 15 merkins, 15 Squat Jumps and 10 2-ct Freddy Mercuries..  Al Gore for the six.

Total merkins for those that did merkins each inning = 250. Some PAX not participating in the merkin challenge modified to do dips or other exercises instead of merkins.

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

NMS:

YHC spent 7 hours at the baseball field this weekend watching his 2.0 play a triple-header.  Those boys were spent in game three but the left it all out on the field for a great  end to their Fall season, so YHC wanted to put the PAX through a triple-header of our own F3 style.  We had to play a rain-shortened Game 3, but I think we can make it through another time and get to the full 300 merkins that YHC had planned…another time!

Strong work by the PAX this morning.  A lot of mumble chatter after initial instructions were given.  Note to YHC – dispense directions only as needed, the PAX’s attention span at 0 dark 30 is limited….live and learn.

Thanks for letting me step out and lead this morning.  Always a pleasure.

No more Gumbo for you…

 

The 9 redwoods that showed up for the Día de Los Muertos beatdown at NoToll that turned into a día de los brazos muertos.  Those that were there have no reason not to join the challenge since they got such a good jump on the first day of the month.

THANG

Warmup

SSHx20, IWx20, DQx10 (Swirly style), merkins x 10, Box Cutters x 10

Mosey to the sideline of the soccer field for…Honeydo guessed it, Merkin Ladder.  Start with 20, run across the field, 19…down to 1

Mosey to the soccer field fence for a triple check. P1-Peoples Chair, P2-American Hammer, P3-Run length of the field.

Four Corners – Round 1 – 10 Diamond Merkins, 20 Jump Squats, 30 Merkins, 40 Flutter Kicks (2count)

Round 2 – 10 Burpees, 20 Merkins, 30 Mtn Climbers (2count), 40 LBC

Mosey to the Basketball Court for Mary – Single leg Dollies/FlutterKicks while holding other leg at six inches 5 IC each.  Heels to Heaven x 10

Close it out with 10 merkins OYO.

COT and Wilson took us out.

NM

YHC had yet to put his name up for the merkin challenge but had every intention of participating.  Gumbo signed up for the Q but gracefully handed it off to YHC when he heard that YHC had the same idea to get the merkin challenge started off right.  Not every Q YHC does this month will include that many merkins and it still did not reach the Lugnut level of 385 at SOT

No mumble chatter during the merkin ladder but McRib and Wilson stayed out in front of the PAX for the duration.  Mumblechatter kicked up during the triple check and four corners with the topic of Wilson’s dinner and staying out of the tailstream.  Good to see Offshore on the Southside. We packed a lot in and Flashdance said it felt like an hour, YHC is just trying to make every minute count and get the day started right.

The final question is – Do Burpees count in the merkin challenge?  I’ll leave it to the PAX to chime in.

The total for today was 300, 310 if you include the burpees.

Announcements

November Merkin Challenge – See the backblast for the spreadsheet.

F3 Hampton Roads – Starts Saturday, get that final EH in.  Toga is heading down this weekend with others on weekends to follow.  Check with Toga, Jville, YHC, Swirly or Hardywood for dates and rides.

Way to push through today men.

Rosie

A cool, crisp fall morning greeted 9 PAX for a NoToll beatdown.

COP

25 SSH (while waiting for DK to join the circle), 5 burpees OYO

20 IW, 4 burpees, 10 Peter Parkers, 3 burpees, 15 Hillbillies, 2 burpees

20 Flutter Kicks, See the pattern…wrong 10 burpees OYO

Mosey to the soccer field for the Quarter Pounder

• Run to the 25, 25 merkins, backward run back
• Run to the 50, 50 squats, backward run
• Run to the 75, 75 mountain climbers, backward run
• Run to the other end 100 LBC, backward run

Round 2 – Carolina Dry Docks, Lunges, SSH, Flutter Kicks

Mosey over to the parking lot and grab a pole

5 pole smokers, crawl to curb, 5 merkins, run to other end, 5 monkey humpers

Repeato for 10, 15 and 20

Mosey to the Soccer field for a Fire Drill – Circle up, Chop feet, Pax calls “Fire” All PAX stop, drop and roll – Roll right, merkin, back left merkin, back on your feet – Go around the circle so everyone gets a chance to call Fire

To the Basketball Courts for Mary – 25 American Hammer, 20 Box Cutters, Capital letters

COT

Great to see the early riser, Athena out again this morning.  She is an early riser and Flashdance brought her out to keep her from waking the rest of the house up.  Hope she’s not too worn out for school today.  The PAX decided that those under 10 get “Respect” until they hit double digits.

The Q asked Singer how many burpees were next on the last round and sensing the PAX had picked up on the pattern, YHC had to throw in a little surprise burpee fun.

First time YHC has seen the Quarter Pounder on the list, there was only 1 Q exercise for a while.  The backward run after the lunges were the burner.  The fire drill was something YHC brought out a few months back and needed to come back to take advantage of the plush grass at NoToll.  A lot packed into the workout this morning.  Well done men.  A pleasure to lead and join in the coffeeteria afterward.

Rosie

13 powerful and committed regulars tackled a Flipper Q’d Flashdance Birthday Beatdown.  The temperature was perfect and the sky was clear and our hearts were receptive.  It went something like this

COP

• 25 SSH IC
• 15 DQ’s
• 20 IW IC
• 20 Hillbillys IC ( j’ville hop optional)
• 15 hand release merkins
• 50 LBCs IC

Mosey to the field for FlipDog shuffle.  Native American run every fourth man Pax stop and do 20 merkins.  5-6 series of that changed exercise to Carolina Drydocks (15).  5-6 series of that.

Stop at the pavilion for a partner run.  Partner does dips while partner runs around the field (switch) next exercise was Irkins on the bench partner run the field switch.

Mosey to the Courts.  For Eeyore’s Revenge.  10 donkey Kicks run across court 10 FM’s back to the fence 20 DK’s (rinse and repeat) 10, 20, 30, 40, 50.

Superman/ Aquaman ring of fire.  Hold Superman each man does 10 count Aquaman around the circle. 50 LBCs IC to finish.

Numberama/ Namearama YHC led us out.

Moleskin

YHC has a serious fear of Pulling a Wilson and continues his extreme early arrival to his Q.  As usual most of the pax comes in Hot at about 5:25. Gumbo arrived early to get in his mile.. Big ups … FlipDog shuffle was well received only small amount of mumblechatter on the 20 merkin at each stop.  I think the majority of the pax would head back out for FlipDog Shuffle if they had know what was next. YHC is now calling it Eoyore’s revenge. Hate to  say it but that guy is a (sad clown).  He needs to get Tigger and piglet together and headlock Pooh’s big ass and start some F3 with Christopher Robin.  Anyway as his revenge for our high energy/ positive outlook on life he exacted his revenge with excessive Donkey Kicks.  Even HoneyDo said ” wow going to 50 is just crazy”

In honor of the birthday boy Flashdance I tried to include many of his favorites.  He actually named the FlipDog shuffle at Mary when he borrowed it for his Q. And because he is a brokendown old chiropractor with blown out shoulders I did as much of that as possible… Love you Brother Happy Birthday!!! And award for the day, the Sneaky Fast or he doesn’t look that fast but damn he’s fast award goes to Oyster. Dude was blazing.

Flipper

 

19 strong and faithful F3 beasts posted in crisp October morning air for a beatdown that went a little something like this:

Mosey to fields and 2 laps around the fields to take care of the daily mile for those participating in the challenge.

Circle up in the parking lot for COP:

• SSH x25 IC
• Don Quixote x10 IC
• Imperial Walkers x15 IC
• Hillbillies (Jville hop optional, except for Jville) x15 IC
• Copperhead squats x15 IC
• Merkins x10 IC
• LBCx x25 IC
• Flutter Kicks x25 IC
• 10 8-count body builders OYO

Mosey to the pavilion for dip and derkin Lindsays.

Partner up along the sideline of the field for a little partner chase. Partner 1 lunges across the field while Partner 2 performs 3 Burpees and then sprints to tag Partner 1 and flapjack.  On the way back across the field switch to bearcrawls and 5 merkins.

Mosey to basketball courts for partner suicides – Round 1 – straight suicides while partner does box cutters.  Round 2 side-shuffle suicides while partner does Freddie Mercuries.

Finish with a merkin/plank Ring of Fire – 5 merkins then pass and 5 merkins at the end together in cadence.

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

NMS:  The Fall air was in full effect this morning and it was glorious.  Wilson felt right at home with most of us joining him and wearing long sleeves.  The PAX worked hard today with a fair amount of running and a focus on the arms after Rosie’s No Glam workout put a hurting on YHC’s legs yesterday.  The best part was the Freddie Mercury salute kicked off by Toga and joined in at random times by many of the PAX – nobody here is winning the Voice anytime soon, but that shouldn’t stop us from belting it out.

Strong work this morning gentleman, it was fun.  Thanks for letting me lead.

No more Gumbo for you!

 

We started with 25 SSH, 10 merkins and 10 arm circles

The Thang:

3 rounds of 25 incline merkins 25 leg lifts 25 dips than we ran 2 laps.

We were going to do 4 rounds but the run was kicking our butts so we ended with 3

than 10 american hammers, 10 leg lifts 10 jump ups

Next came the ground and pound of bar crawls front back and side

We ran back to  the Flag!!

Thanks men for letting me lead today don’t forget to head lock FNGs for this sat convergence 6-8 at Dogwood Dell.

Flashdance over and out!!

 

12 strong converged to meet the wet day with a beat down that went something like this:

COP
SSH x 28, Merkins x 12, DQ x 10, Mtn Climbers x 20, Crab Cakes x 20, LBC x 20

Mosey to Basketball Courts for Kig of Hearts (suicides)
forward, backward, plank-o-rama, karayoke, al-gore-o-rama

Bear Crawl to middle, split pax in half, Crawl Bear back.
Crabwalk Pacman
4 rounds: 3 pacmen vs 9 ghosts

Mosey to Soccer fields
Lindsay: Pole smokers + monkey humpers (run a lap if you finish early)

Mosey to field
Blimp across field & back
5 burpee broad jumps, 10 imperial squat walker steps, 15 lunges, 20 bear crawl strides (come back to 6 after each round) 3 rounds.

Mosey to bleachers
Triple check: muscle ups, dips, run width of field

Mosey back to SF
Capital Letters to spell “BILLS BEAT CARDINALS”

COT: Gumbo took us out

NMS

After drenching rains, the sky was dry for the entire workout. The fields at Huguenot Park continue to not disappoint. That might have been the driest YHC has been after a “wet” workout.

YHC really enjoyed the pacman, though the ghosts won each round.

Hardywood set an impressive pace in the Blimps…glad there was a restrictor plate to keep PAX together.

Toga’s Spartan experience was discussed in detail. He would do it again but not at Wintergreen. Don’t ask him about it. Seriously.

Announcements
– Virginia Beach expansion starting the first Saturday in November. Clown car from RVA to Mt Trashmore for 6 saturdays in a row. No word yet if Wilson will be in said clown car.
– HDHH at Crossroads Wednesday night. See Hardywood for details
– Convergence Saturday 10/8, 6:00am @ Dogpile