Tag: NoToll

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.

 

A fitting 14 beating hearts gathered in the gloom of Huguenot Park for a NoToll V-Day beatdown.

EF planted the flag, here’s how it went down.

Slaughter starter – 10 Burpees

Fore-Mosey around outer rim of the AO and back to first field before penetrating the body of the workout.

COP – all in rhythmic cadence

• Imperial Walkers
• Ball Dippers
• Arm Circles
• Don Quixotes (Speed up then slow it back down)
• Box Cutters
• Crabcakes

Mosey to end of field

Partner/ Threesome Tango (Plankorama between rounds – Regular Missionary, Spooning, Wives’ Choice, Reach Around)

• Partner 1 5 burpees run to catch Partner 2 bear crawling down field – Team completes 5 burpees together – Flip and continue down field
• Partner 1 10 WWII situps run to catch Partner 2 bunny hopping down field – Team does 10 WWIIs together – Flip and continue down field
• Partner 1 20 SSHs run to catch Partner 2 lunging down field –Team does 20 SSHs together – Flip and continue down field
• Mosey over to side of field – team Wheelbarrow width of field, change positions as desired; alternative crabwalk due to slippery moist conditions

Tunnel of Love set to the soundtrack of many ‘90s APDs

Mosey around fields and continue to Basketball Courts

Rounds of Mary – Freddie Mercuries, American Hammers, LBCs, Merkins, Extended APDs (50 2 ct Thrusts IC)

Big Finish – 10 Burpees

Mosey back to SF, Numberama, Nameorama, COT

MOLESKIN

YHC couldn’t care less about the Hallmark holiday that is February 14^th, but YHC does care about getting stronger and building endurance, thus designed a beatdown to get the blood flowing, heart pumping, and muscles bulging while preparing the PAX to go all night long (at the upcoming races obviously).  Apparently some of the PAX really wanted to triple team the Tango given that the Q was left partnerless and had to join up with Bleeder and Singer only to later find out the PAX was an even 14.  What gives?  YHC is a thoughtful and giving partner.  As YHC offered up the crabwalk alternative to Wheelbarrowing, McRib was quick to point out that his hands were ready to glide all over the lubed up back side of Huguenot Park.  The jazzy medley of R Kelly and Boys II Men really made the PAX sweat as each member took turns going deep into the tunnel of love.  Mumble chatter really picked up before chaos ensued as YHC kept going and going and going during the APDs.  Some of the PAX moaned don’t stop while the others were already spent.  Great work today men, if you’re still excited about this workout after 4 hours seek help from a doctor.  If you know some sad clowns in need of a group of strong sweaty men keep EHing, eventually no will become yes.

ANNOUNCEMENTS

If you want:

Beer – See Lockjaw

Golf – See Fudd

Run – See TYA, Toga, or SAAB, he’s always got the runs

Talk – See LabRat

Success Habits and Being Super – See Hardywood

Mood – See R Kelly

EF Hutton Has Spoken.

An atypical NO TOLL morning of no cold temps and no rain lead to a STRONG presence as 17 members showed up to No Toll with a majority bum rush within the last 7 minutes. Leading my second Q, I wanted to work on 6 workout commands and counting. I accomplished one…

 C.O.P- x12 Merkins, x24 Leg Kicks, x36 S.S.H, x24 Don Quixote’s (poor counting), x12 Arm                     Circles

 Mosey to soccer field and partner up:

• x1 field run while partner dips, switch
• X1 field run and partner mountain climbs, switch
• x1 field run with partner on his back, legs 6 inches of the ground

 Time to mosey to basketball court….Suicide runs with partner…4 Evolutions

• Forward suicide and switch, completing 100 squat jumps
• Backward suicide and switch, completing 150 Merkins
• Forward suicide and switch, completing 200 Freddie Mercuries
• Bear Crawl suicide and switch, completing 250 LBC’s

 Mosey back to soccer field….Catch Me if You Can with partner….x30 Imperial Walkers while partners lundges across the soccer field and back…..toward the finish, PAX was reaching E on the tank so Q called one more exercise.. 

 The Q and PAX finished with modified ROF-x5 Diamond Merkins together to finish a gratifying morning workout!!

 Numberama, Namerama

Announcements:

• Several charity golf tournaments in the spring-see Wilson (May tourney) or Fudd (April tourney)
• April-many opportunities to run – see TYA, Swirly, TOGA
• Johnsville has Q at SOT on 2/8 and promised less running!!

Great show of force this am!! I am proud to be part of this group and one day, I will have this 3 count figured out!!

No Limit on What You Can Achieve Today!!

Flatline

 

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.