Tag: NoToll

Huguenot Park

  • Flip Phone Turns 34 after Forties, Ascending Curb Crawl, Dora and More

    Five of the faithful posted to #GridIron on a comfortable fall morning to sharpen steel. Johnsonville (YHC) planted a virtual shovel flag, and moseyed the PAX over to the paved are inside the track. This is how thinks progressed from there, more or less:

    Warmup, including SSH, merkins, LBCs, arm circles, don quiotes, and box cutters.

    Forties with 2-count mountain climbers and 2-count hillbillies

    Mosey south to the south entrance road. Line up on curb for ascending curb crawls to 13.

    Mosey north across the southern parking lot onto the soccer field.

    Forties with dips and pole smokers.

    Mosey counterclockwise around school near basketball courts.

    Line up on road in 2 groups for a Dora 1-2-3 consisting of 100 merkins, 200 LBCs, and 300 air squats.

    Mosey back in front of school onto grass.

    Circle up for ring of fire (2 rounds). Do modified ring of fire with 5 burpees each while pax holds Al Gores.

    COT

    Moleskin:

    We had become somewhat accustomed to huge activity around this AO arising from football games. This weeks, the games were apparently away. So, the AO seemed a bit too quiet.

    The forties with mountain climbers and hillbillies was harder than I thought it would be and dragged on for a very long time. We pushed through…

    Ascending curb crawls up to 13 is also a challenge. Every member of the PAX completed them.

    During the Dora, Atilla spurred on a foot race between him and Flip Phone. The two of them were rolling, with Flip Phone barely edging Atilla out (at least this time).

    Flip Phone was a little out of it after the workout, announcing repeatedly, even after correction, that he was 34 years old. Apparently the foot race vs. Atilla took its toll (or took 20 years from Flip Phone’s life).

    Many enjoyed a coffeeteria after the workout, and Dreamliner paid us a visit after his Dogpile workout.

    Great job, men! JVille

    Announcements (some copied from Saab):

    > Earthworm (who is currently benched for medical reasons) is going to lead a 15 minute 3rd-F bible study before GridIron this coming Saturday on Mark 10:35-45 (servanthood). It will start at 0645.
    > After the convergence the following week, he will start a bible study series at 0645 on Saturdays (immediately prior to GridIron). The series theme(s) are currently TBD.
    > Bear Creek 10 miler (great trail run and post-run tailgate planned)
    > Those new to F3: Text F3RVA to 97000 to gain info and get setup on-line. (Doesn’t mean you can’t still see Wilson about “the App”)
    > Winstons is soliciting some volunteers to come up to Hanover on 10/15 and lead an F3 style workout for a church retreat. Please see Winstons if interested…have no doubt this will help with F3 recruitment in the area.
    > Workout and Happy Hour on Wednesday. See back blast from Hardywood (all meet at Crossroads at 6:00pm)
    > Mechanicsville has a new AO on Fridays…that makes 3 total for the week. Way to go guys. (YHC heard we were up to something like 18 AO’s in RVA…nice!)
    > Convergence on Oct 8 … please reach out to FNG’s and those who haven’t attended for some time.
    > F3Tidewater is launching on 11/5 at Mt. Trashmore in VA Beach. Johnsonville is assembling teams and team leaders to cover certain Saturdays on and after 11/5. THINK OF CONTACTS IN TIDEWATER TO HEADLOCK. More to come ….

  • Old Glory Flies again at #NoToll

    Nine of the faithful posted on a dark, damp morning at #NoToll, following a hard rain the day before. Johnsonville unfurled The Stars and Stripes and told the pax that they could put away their gloves. The PAX initially responded with delight until it became clear why the SF was in hand rather than planted over by this basketball court. At 0530, the PAX mosied to the soccer field complex and, without pause, ran 2 loops around it (~ 1 mi.) with Old Glory leading the way.

    Upon completion, Hardywood planted the shovel flag, and the PAX planked while YHC explained how Old Glory would go from there, viz. for 22 minutes, the each member of the pax would continue to run counterclockwise around the soccer complex stopping at each corner to perform the appointed exercises. The pax would continue without stopping until YHC instructed otherwise. The exercises were as follows: corner 1 — 20 merkins; corner 2 — 20 jump squats; corner 3 — 10 burpees; and corner 4 — 20 WWII situps.

    From plank, YHC instructed the PAX to begin. Rosie and Hardywood took an immediate lead and did not relinquish that lead. Behind them were Gumbo, YHC, Doner Kebab, and EF Hutton. Others followed in groupings unknown to YHC.

    At the end of the 22 minutes, YHC called “time,” the PAX returned to the SF. YHC grabbed the SF and commenced the final 2 laps around the soccer complex, several members of the PAX taking turns carrying Old Glory. YHC is not able to catalog all of the SF carriers because YHC was dragging a** at that point.

    COT with YHC taking us out.

    MOLESKIN:

    There was not a lot of mumble chatter in the field this morning, but good fellowship followed the COT. Results were: Flipper 3.5; Rosie 4.5 (!); Mr. Roper 3.5; Gumbo 4.0; Hardywood 4.5 (!); Doner Kebab 3.75; EF Hutton 3.75; Viral 3.0; and YHC 4.0. Hardywood and Mr. Roper were Old Glory virgins until this morning. Both showed considerable strength. Great job, men!

    I apologize for running a few minutes over this morning. For future reference, 21 minutes is probably the limit for a weekday Old Glory.

    ANNOUNCEMENTS:

    ~ New Mechanicsville AO kicking off this Friday at 0530. New Highland Baptist Church on New Ashcake Rd. (Abacus is leading; preblast ??)
    ~ Spartan Run this weekend (talk to Toga or BT for details).
    ~ Signup soon if interested in Bear Creek 10 miler on 12/4.
    ~ Wednesday HH Next Week: At the Crossroads post-workout at Batteau (see preblast).
    ~ 10/1 Rugged Maniac, see EF Hutton.
    ~ 10/8 Shane’s Shuffle 5K October 8 at 8:30. (talk to Anchovy for details)
    ~ 11/5 launch F3Tidewater at Mount Trashmore in VA Beach. Preblast to come.
    ~ Monday #RiverRun is not a run anymore (see preblast).
    ~ Sunday Trail Run is adding a short option for any and all fitness levels.

    REFLECTION:

    Mark 9:35: “And he sat down, and called the twelve, and said to them, If any man desire to be first, the same shall be last of all, and servant of all.”

  • Pushing Through

    12 men showed up big time today and pushed through injuries and soreness from the BRR.  On the way to the AO I saw a guy running on the sidewalk with a head lamp trip and take a nasty fall.  I stopped to find out if he was ok and it was Kevin Bacon running to the AO. His legs and hands had some deep looking cuts.   Good thing Flipper comes prepared he whipped out his first aid kit for KB.

    We started out with some warm ups reps of bear crawls, merkins, SSH and side walking planks.

    The Thang:   3 rounds of triple check Run-Merkins-flutter kicks The Pax tore it up in about 15 minutes just in time for 3 more rounds of Run-jack knives- burpees.

    Than we ran to the benches for decline merkins 25, 25 single leg jump ups, 25 knees to chest that was round 1, we had time to do round 2!!!

    Ring of Fire 3 rounds 1- merkins 2- jump squats 3- American Hammers

    Then we ran back to the flag side-back- side- forward, than back to the Flag.

    What a great morning it was the weather was perfect and the fields are in great shape.  Thanks again for letting me lead to today.  Its was great to see Loose Goose and to meet Sin Bin out on the F3 battle field.

    HEADS UPS:

    Reese Strong 5k Run this Wed

    Monday boot camp starting on southside instead of trail run look for the AO change

    Also we will be helping Hampton start their AO so look for dates in Oct also we need help running their group for couple of weeks more info to come. It looks like Dreamliner is taking the lead on this.

     

     

  • F3 First Day of School

    8 NoToll regulars escaped the fartsack on this beautiful Fall morning to start their day right.  YHC took the Q and we celebrated an F3-style first day of school.  It went something like this:

    COP (all IC):

    • Arm circles 10 small; 5 big – forward then reverse
    • Slow Don Quixotes x10
    • Copperhead Squats x10
    • Imperial Walkers x10
    • Cotton/Cherry Pickers x10
    • LBCx x10
    • Flutter Kicks x10

    Mosey to the Pavillion for school activities:

    Make a Friend — Partner Leg Toss x60 (2 rounds of 30 switching partners in between)

    Addition/Subtraction – Modified Lindsays with combinations of 60 — Box Jumps on the benches and Dips; starting with 50 Box Jumps and 10 Dips and counting by tens until we get to 10 Box Jumps and 50 Dips.

    Multiplication – 4 Corners together as a PAX – 10 Merkins IC; 20 Donkey Kicks OYO; 30 Mountain Climbers IC; 40 LBCs OYO

    Newton’s Law of Gravity Ladder – Line up on the sideline near the Pavillion and perform 1 Burpee, run across the filed and perform 2 Burpees — work up to 5, repeat 5 and then, what goes up must back come down to 1.

    Mosey to basketball court for a few minutes of Biology with the Honeymoon suite — APDs, Dollies, Rosalitas.

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

    NMS:

    With today being the official first day of school for the public schools, YHC wanted to build off that theme for today’s workout.  Turns out F3 school is heavy on math, loose on science and completely ambivalent to the liberal arts.

    Not a lot of mumble-chatter today.  I think the 50 box jumps knocked that out from the start.  Although YHC declared NoToll a SSH holiday after Wilson’s SSH-fest at Dogpile, YHC may have preferred some SSHs instead of all the box jumps.   The Pax pushed through the modified Lindsays and finished the school day hard with the burpee ladder.

    The reason for the use of the number 60 for the PLTs and the Lindsays was because today was roughly YHC’s 6-month F3 anniversary.  It has been a great six months.  I have been pushed, beat down, built up and strengthened beyond anything I could have expected, and most of all I have rediscovered the energy and excitement of being part of a brotherhood that I have been missing since leaving VMI and playing my last baseball game.  Thank you all for playing your part in this group and for leading, following, inspiring and strengthening me.

    To all the BRR participants – stay strong, stay healthy and make us proud.  We know you will!

    Now go out there and kick this short-week in the pants.

    Gumbo

  • Sweaty toll paid at No Toll

    17 brave men left the cozy comforts of their fartsack and took the toll at no toll on a pleasant and clear August morning.  Here is how it went down.

    CoP

    20 X SSH
    20 X Imperial Walkers
    10 X Daniel Son
    20 X Flutter Kicks
    20 X LBCs
    10 2ct Merkins

    20 Burpees OYO 

    Mosey to Front Soccer Field

    Catch me if you Can X 3 (In the dark)

    1 Partner runs backwards while other partner performs exercise…upon completion exercising partner sprints to catch the other partner.

    Round 1 – Carolina Dry Docks x 10
    Round 2 – Bear Crawl 15 yds
    Round 3 – Merkins x 10

    Mosey to Pavilion

    Escalator at Pavilion

    10 – Jump Ups
    20 – Derkins
    30 – Dips
    40 – Squats

    Rinse…Repeat

    Mosey to front field

    Triple Check

    1 = Pole Smokers
    2 = Mountain Climbers
    3 = Run

    Quarter Pounder

    25 Yds = 25 Merkins
    50 yds = 50 squats
    75 yds = 75 Mountain Climbers
    100 yds = 100 LBCs

    Mary

    Wave Merkin X 10 finishing with 10 in Unison
    Freddie Mercuries x 20
    American Jammers x 15

    Mosey back to flag

    Numberama, Name o Rama,

    Announcements

    BRR Practice at Hillcrest on Wednesday; TYAs after with showing of ‘Barkley Marathons’
    Reece Strong 5k 9/17
    Spartan 9/24
    Rugged Maniac 10/1

    YHC took us out

    NMS

    It was a pleasure leading the PAX this morning through a series of fairly active and varied exercises.  There was not a lot of chatter amongst the PAX as we kept a pretty healthy pace throughout.  A couple of funnier moments came at my own expense as YHC fumbled through the Daniel Son exercise in the COP.  Given the namesake of the exercise applies to an 80s movie that I loved, I thought it would be a fun addition to the routine.  Unfortunately, I got a little footloose and did not execute that one well.  Hopefully, it made for a good laugh for the PAX :).

    We did a lot of running this AM, and a couple of the highlights included Oyster and Hardywood crushing the sprints on the Triple Check.  I also partnered with To Can throughout the morning and enjoyed the camaraderie and solid effort displayed. All in all, the PAX got their work on this morning and pushed through each of the exercise with determination.  The wave of merkins at the end was also a sight to see.

    Thanks again for letting me lead…see you all in the gloom.

    KB…out!

  • No Love for the Haters

    15 strong men gathered on a seasonably cool morning at Huguenot Park. The celebratory beatdown went something like this…

    THANG

    COP: 40 SSH, 40 LBCs

    Mosey to Soccer Parking Lots

    40 x 4: 40 lunge strides then run around square parking lot…TD Al Gore when done. Repeat 4 times.

    Mosey to benches

    Forty (Lindsay): Box Jumps & Muscle Ups

    Circle up on field

    Double Tabatta: 40 on, 20 off (alternating between Imperial Squat Walkers & Box Cutters)

    Line up at end of field

    Abbreviated Beast: 4 stations per half, 5 reps…for a total of 40 reps
    1 set: Merkins

    Circle up quickly

    4 minutes of burpees: try to do 10 per minute for a total of 40

    Mosey back to VSF

    COT

    Johnsonville took us out.

    Naked Moleskin:

    YHC turned 40 yesterday and tried to incorporate as many things “40” as possible, coming just shy of passing out banana chips and listening to U2’s Forty.

    The Forty/Lindsay was in honor of Toga.

    Not much rest today…the PAX was strong…must have been the weather

    YHC found $25 cash money on the fields during the Beast. Not being claimed by a member of the PAX, the coffeteria that followed was courtesy of the poor soul who is missing $25. Good fellowship and outdoor seating! Cheers for that.

    No more hate…finally time to coexist.

    Cheers to Shawshank for working out with F3 RVA this summer while home from VMI. Good luck next year! You’re always welcome to join us whenever you’re back in town. Take Flipper up on his offer to buy you a bottle of Merlot.

    Announcements:

    BRR meeting @ TYA’s house after the Aug 31 Hill Run

    Grid Iron this saturday: bring kettlebells, jump ropes, medicine balls and 2.0’s

  • One Sweaty Double Digit Midget

    14 faithful posted at 0530 in 72 degrees and low humidity.  Delivered disclaimer before moseying to the fields.

    1st workout consisted of 4 cycles with 8 circuits.  Each circuit being 45 seconds with 10 seconds rest.

    Circuits – Burpee Tuck Jumps, Merkins w/ alternating hand positions (1 hand fwd w/1 back and switch), High Knees, V Holds, Merkins w/ front punch, Elbow Plank, Spider Man Plank, Leg Raises over cone.

    For fear of pulling an Elvis, DK posted shortly after the beginning of the first circuit.  Early on there was healthy chatter amongst the PAX.  Who would have thought vinegar was a great nutritional supplement for poultry?  There were a few whirley birds towards the end with one PAX member even being transported back to a middle school dance as he attempted a moonwalk to Welcome to the Jungle?  The cloak of darkness will fortunately conceal his identity.

    Mosey to the goal line for the last circuit.

    8 burpees over partner in plank.  Then switch

    16 elbow up merkins with partner doing flutter kicks.  Then switch

    20 plank jacks with partner doing flutter kicks.  Then switch

    5 level suicide ladder for the finish.

    This was cardio heavy and a strong showing by the PAX.  For his second time, Peaches did well and muscled through.  After his sprint performance, Rosie could possibly be renamed Gazelle.

    Announcements – Check with Hardywood for details on the next happy hour.  Per DK, Bring Water!  Say a little prayer for Viral’s sister in law and soon to be newborn child.

  • Defending the home turf

    With an elite group of Southsiders, aka the Army of Northern VA, dispatched across the James to wage a campaign on Daville 8 other regulars and 1 FNG posted to NoToll. 70 degrees and rainy at the start, but when is it not raining at NoToll?

    Mosey to parking lot for COP and disclaimer: 25SSH, 20 IWs, 10 Merkins, 20 Flutterkicks, 15 DQs, 10 Burpees.

    4 laps around parking lot- Sprint 1st leg, jog remining 3, increase sprint section each lap until sprintin whole thing.

    Mosey to benches- 3 sets of: 15 Derkins,  10 Step ups RL, 20 Dips, 10 Step Ups LL. Partner up for PLTS – 4 sets of 20 each. Then 20 Derkins OYO.

    Mosey to bleachers for Chiabattas- Muscle Ups and bench kicks. Mosey to Basketball court-

    Run to mid court, 5 Burpees, run to end of court, 10 burpees. Bear Crawl to mid ct, 10 close grip merkins, crawl to end of ct, 10 more merkins. Circle up for some Mary-

    APDs, Hello Dollys, Freddy Mercurys, American Hammers. COT

    NMS- Welcome Peaches, way to post on a rainy morning. Glad that Hardywood could at least LIFO to show you the ropes.

    Strong group this am. Lots of Ab work between elbow plank, PLTs, and bench kicks. Hey, YHC needs to get ready for the beach. Wedding Singer was pushing through a sore back like a champ.

    The PAX did play on the fields, defying the Campos sign. Peaches naming went very quickly and Wilson was pleased with the outcome.

    Again once we started the PAX didn’t even notice the rain, just dove right in.

    Announcements- See Flashdance about Festy 10k, but note do NOT each the brownies at the finish line.  New possible Sunday AM boot camp in the works, see YHC or Swirly with AO suggestions.

     

     

     

  • We are not alone!

    Well maybe Chum Bucket is alone, but there were ten at NoToll who were ready to get after it.  Here’s how it went down:

    Mosey to main lot of COP and disclaimer:  Mtn Climbers, Don Quixote, Merkins, Hillbillies

    Mosey to first field for something like a Crossfit WOD called Kelly:  Run a lap, 30x box/bleacher jumps, 30x muscle ups, ab fun and repeato x5.

    Mosey back to flag for 5 minutes of Mary

    NMM:  First, YHC was a bit concerned after reading the backblasts that it would be lonely at NoToll and going through the Kelly (you actually do wall ball shots instead of the muscle ups, but who has 10, 20lb medicine balls?) by yourself did not sound like fun.  This concern led to the need to find just the right My Morning Jacket track while driving by UR.  YHC almost took out a Spider Run participant, but maybe he needed to get to NoToll to work on those soccer arms?

    YHC didn’t let the PAX know how many rounds there might be, but I honestly didn’t hear any complaints till the end when Rosie questioned my creativity.  The PAX got after it, and there were strong performances all around.  Rosie kept up a strong lead with he and Honey Do finishing the jumps and MUs together.  Mr Roper (terrific F3 name) and FlashDance were grinding out the reps.  Oyster was egged into trying to beat Rosie back to the flag (it was close), and Hyena cruised in with a smile on his face.  Well done all!

    Announcements:

    • 2nd F Event Friday 1730 at The Answer- Pre Convergence chance to hang with Gnarly Goat
    • CONVERGENCE 0700 Saturday, DogPile with GROW school led by Gnarly Goat at ET’s immediately following the workout
    • BRR is oh so soon
    • 9/17 F3 team at Reese Strong 5k: http://www.reesestrong.org/reesestrong-5k/
    • 9/24 F3 Team at Spartan, see Toga or just signup
    • See Flashdance if interested in Festy run, early Oct.

    Stay Classy,

    Toga

    PS:  You may want to check this out.., it could come in handy very soon:

  • The Conveyor Belt comes to NoToll

    17 strong posted for a Huguenot Park beatdown. 81 degrees at 5:30am. It went down something like this:

    THANG

    COP
    20 SSH, 20 Imperial Walkers, 20 Crab Cakes, 21 LBCs

    Mosey to first soccer field

    10 minutes of burpees

    Mosey to parking lot

    Conveyor Belt: 3 columns of 5-6 PAX, standing 2 parking spaces apart, perform appointed exercise, bearcrawl forward, guy at front runs to back
    3 iterations: 5 monkey humpers, 3 squat jumps, 3 merkins

    Mosey back to soccer field

    Taking & Thinking: listen to “Ride” by twenty-one Pilots, lunge in place, when you hear “take”, “taking”, “think”, or “thinking” perform 2 squat jumps

    Mosey back to parking lot

    Backwards Conveyor Belt: same as before but crawlbear backwards to each station
    2 iterations: 5 monkey humpers, 3 merkins

    Mosey to tennis courts

    5 Minutes of Mary: 20 Freddie Mercuries, 20 Rosalitas, 20 Hello Dollies, 20 LBCs, 20 Alabama Prom Dates, 20 American Hammers

    Mosey back to SF for COT.
    Johnsonville took us out.

    MOLESKIN:

    Happy Birthday to Rosie!

    YHC stole most of this workout from his own Circus Maximus workout from a few weeks ago where the Conveyor Belt was performed with kettlebells. It seemed to work well without KBs. 3 columns worked well with 17 members of the PAX.

    “Taking & Thinking” was met with mixed reactions. YHC needs bluetooth speakers if he’s going to attempt that one again. It may have been better only doing 1 squat jump at each action. YHC enjoyed it, and that’s all that matters. Viral is not a fan of bands with silly names.

    Flashdance poked fun at YHC for bringing music to the workout. YHC threatened to bring his cat as a restrictor plate for Flashdance next time he Q’s.

    Welcome back to Hyena who posted for his 2nd workout.

    Solid work today gents. That was hot.

    Great Coffeteria & Starbucks post workout w/ Shooter, Rosie, HoneyDo, Upchuck, Viral, Hardywood, & YHC.