Tag: NoToll

A tenacious 10 and 1 FNG took to the No Toll fields of Gloom this am. Here is how it went down:

Mosey to Field 1 for COP- 30 SSH, 20 Flutterkicks l, 20 Merkins l, 15 IWs.

Sprint half field 1, jog the remainder. Sprint 3/4 field, jog the rest.

Line up for NAPR- Native American Plank Run. PAX lines up in row holding Elbow Plank. Last PAX hurdles over plankers to end, all they way across field.

Mosey to covered benches. 4 corners around bench area- 10 Burpees, 20 Merkins, 30 Jump Squats, 40 Boxcutters. Bear Crawl length, bunny hop width between. Repeato x3.

Modified Lindsay: derkins & Dips up to 30, starting at 25& 5 and down to 5& 25.

Mosey to Poles in parking lot- 25 Pole Smokers, run across parking lot & back. Repeato  x3.

Mosey back to Flag, Flashdance took us out.

NMS: Great to have double digits back at NoToll. Trojan Drone and Buzzkill now qualify as NoToll regulars. Good to have Flashdance in town in between his busy vacation schedule.

During the 4 corners in the distance was a lot of howling that sounded quite awful. It was unclear the origin, maybe Coyote or hellhound, until Rosie confirmed it was a dog tied up as 2 tomatoes were walking the perimeter.

Mumblechatter centered on YHC’s demeanor during the Q, ala Angry Jville. YHC will take this as a compliment as Angry Jville, as he has come to be known, has put a hurtin on YHC at many a beatdown.

Strong showing by Buzzkill  again and welcome Sin Bin. You put in a good effort on your first post. Also glad to have Shooter back in the mix.

Announcements: HDHH tomorrow, see DK’S BB. Come for the run, stay for the beers, which is BYOB.

7 regulars posted for what was supposed to be a celebration of the mid-summer classic and a show of slugging power, well that is not exactly what transpired.  Instead:

Short mosey around the parking lot in case and LIFOs got lost with the AO change.

Initial COP in the parking lot:

• SSH x25 IC
• Arm Circles x15 (10 small, 5 large) IC forward and then reverse
• Imperial Walkers x10 IC

Seeing no LIFOs (and hoping there were not folks at NoToll wondering where the PAX was) – mosey to field and circle up in right field grass for additional COP:

• Flutter kicks x20 IC
• Freddie Mercuries x15 IC
• Baseball-style warm-ups from foul line:
  • High Knees to centerfield and then back
  • Butt-kickers to centerfield and then back
  • Karaoke
  • Skip-jumps
  • Sprints

Partner up for 61 Burpees in honor of Giancarlo Stanton’s record night last night in the MLB HR Derby.  Partner 1 performs Burpees while Partner 2 runs from foul pole to foul pole and back – flapjack and keep counting Burpees until you reach 61 – what a number by the way, with all its history in the HR record books by Roger Maris and all.  YHC initially thought we would do a second round of partner work with 497 squat jumps (in honor of Stanton’s longest shot last night) but YHC quickly audibled out of that so we would have time to show off our hitting prowess (or lack thereof).

HR (Burpee) Derby:

• First Round – Each PAX gets 3 swings.  A HR means the PAX must complete a lap around the field and 10 2-count flutter kicks (later audibled to just 20 2-count flutter kicks and no lap).  An out (anything other than a HR) means the PAX must complete 5 Burpees.  Results:
  • Buzzkill – 3 outs = PAX does 15 burpees
  • Hardywood – 2 outs, 1 HR = PAX does 10 burpees and 1 lap and 10 2-count FKs
  • DK – 3 outs
  • Buzzkill – 3 outs
  • Shawshank – 3 outs
  • Kevin Bacon – 2 outs, 1HR
  • Wedding Singer (F3 HR Derby champ!) = 2HRs, 1 out
  • Gumbo – 3 outs —in fact, YHC almost through the bat farther than I hit the ball.
• Second Round – Each PAX gets 1 swing – HR = 10 2-count SSHs; Out = 10 merkins.  Result — 0 HRs, 7 outs and the PAX had to complete 70 Merkins.

For those of you counting at home, the scorecard for today looks like this:

• 4 HRs
• 20 Outs
• Approximately 115 Burpees performed by each PAX member
• Addition of insult to injury closing with 70 Merkins

COT and YHC took us out.

Moleskin:  Not much to say here other than that is not how this played out in my head last night.   The PAX worked hard knocking out the Burpees and, in Buzzkill’s case, jumping the fence to retrieve the few HRs the PAX did hit.  Way to push through it gentlemen.  YHC for one will be hitting the cages so that the 2nd annual F3 HR Derby will feature many fewer Burpees.

Thanks for letting me lead today and for indulging my idea.  Always a pleasure.

Gumbo

All, to celebrate the fact that the mid-summer classic is the best all-star event in professional sports, and to specifically celebrate the Home Run Derby, we will be holding Tuesday’s NoToll workout at Robious Athletic Complex located behind Robious Elementary School where we will hold an F3-style home run derby.  I will bring the softballs and bats.  Bring a glove if you want to show off your best Mike Trout impression, but gloves won’t be necessary.

Google maps:  2801 Robious Crossing Dr, Midlothian, VA 23113

Turn right just past the school and we will meet in the parking lot for a little COP before we hit the field.  See you Tuesday.

And remember… chicks dig the long ball!

4 fought off the Fartsack after the Fourth, opting for their DRP instead.  Things were back to normal as the rains from the day before made the fields water-logged as we’ve all come to know and love. It went down like this:

Mosey to parking lot for COP- 25 SSH, arm circles – forwards and backwards, 20 LBCs, 15 Flutterkicks, 20 Hillbillys. Mosey to benches, partner up.

15 shoulder presses – wheelbarrow 10 yards then 15 Derkins. Switch partner to go back. Repeato x3.

Mosey to new fence. 20 PLTs, switch partner. Repeato x3.  Stay with partner for Donkey Kicks. 1 oes DKs, while other runs to shelter to do 5 Box Jumps and run back. Switch and Repeato x3.

Hold elbow plank for 1 min at end as PAX. Run lap around field, do 5 burpees each corner. Then mosey to Basketball court for:

Suicides. 1 set just running, 2nd Set 5 LBCs, 3rd set 10 merkins, last set just running. Square up for Mary – 1 min plank, 20 IC Hello Dolly, 10 R and L leg lifts.

NMS: Small but strong PAX, YHC was glad to see Ricky Bobby arrive to make it an even 4. Strong showing by Trojan Drone on his 2nd posting. There was discussion as always on how hard Shoulder presses get when they start out easy. YHC wanted a lot of core work today to fight off the excesses of the 4th. Think that was accomplished. The PAX was not a fan of the elbow plank, we need to do much more of that. Wilson is definitely getting faster with all his running.

As a bonus the PLTs made sure to get complete grass coverage all over, including face and eyes.

13 faithful and 1 FNG met at # NoToll for an anniversary beatdown.  70 degrees and humid with a few drops of rain while we were waiting to start to remind us where we were.

COP

• 13 burpees
• 28 SSH
• 13 ISW
• 13 HRM
• 13 Peter Parker

THANG:

13s – Monkey humpers/dying cockroach – Like elevens but add 2 rounds to total 13.  Start at parking spaces on one side of the lot, alternate bear crawl and running between parking rows for each round.  Alternate 13 SSH/ 13 freddie mercuries until all are complete.

Mosey to the plush grass field for sprints backward/forward x2.  Mosey around the field to the pavilion.

Lindsey – merkins/dips – 30/10, 25/15…10/30.   Alternate 13 Squats/13 box cutters until PAX are complete.  Mosey to the middle of the field for the Honeymoon Suite.

• 13 1-leg APD, each leg
• 13 Monkey humpers
• 13 Pickle pounders

Circle up for Guantanamo, 1 round.  Mosey to the other field to check out the grass.

Ring of fire, dealers choice for PAX to the left, no repeats.  If burpees are called all PAX do 10.  Variety including American hammers, werkins, burpees, flutter kicks, diamond merkins and Parker Peters

Mary – American Hammers, Dollies, Heels to Heaven  Mosey back to the flag.

Numberama/Namearama/COT

Moleskin

Not only was YHC marking my 1 year of F3 posts today (actual date June 2) but today is my 13th wedding anniversary.  YHCs M is out of town taking care of her parents so what better way to celebrate but by trying to work myself and anyone else that wanted to join into the ground. Hence the #13 themed workout, seems that 13 is enough reps of just about everything, if you do them in quick succession.

YHC saw a sign yesterday for an Orange Theory gym opening soon that claimed they had the best hour long workout in the country, BT has a coworker that agrees.  Apparently they have never been to a Swirly Q at Dogpile.

The workout was a mix of things YHC enjoys and does not enjoy as much as well as some things pulled from DKs Q at my first post.  Merkin/Dip Lindsey is still painful after a year.  Obviously backward running is a YHC favorite, YHC will leave it to the PAX to determine those I do not enjoy as much.  Bleeder almost blew out his knee again during Guantanamo, he came back strong at the end.  Welcome FNG Shawshank, Gumbo’s nephew, he had to take a little break after the Honeymoon Suite, maybe he can take some F3 intensity back to VMI with him.  The grass in the fields was plush and better than most golf courses, YHC is still finding grass clippings all over.

TYA tweeted this link of Abacus, our F3 brother in DaVille.  Great video showing the need to take advantage of the time we have with our families.   https://youtu.be/2AToeesy7oY

It has been slightly over a year since I started posting at Shooter’s recommendation.  He thought this would be something I would enjoy and he nailed it.  YHC enjoys the workouts but the fellowship is what I was lacking in my life.    It is always a pleasure to lead and to be a part of this growing F3RVA group, this morning was no different.

26 men posted up at NoToll, 2 second timers- Buzz Kill and Hasselhoff, 2 recommits – The Scream and Pelosi 5.0,  6 FNGs and 17 regular hardcore’s

COP – Run to the field, 20 SSH, 10 Merkins

3 rounds of Triple Check:  Run – Merkins – Box cutters

3 more rounds of Triple Check:  Run – Plank-to elbows – LBCs

Ran to next field for 4 rounds of “Ring of Joy”

1. 25 decline Merkins than run around the field 2. 25 dips and Merkins than run 3. 25 Jump Ups on the bench run do the first 2, on to the last 25 two count American Hammers and repeat all four.
2. Ring of Fire:  20 Alabama prom dates, 10 mt climbers.
3. Run back to the flag

Thank you men for letting me lead today, what great turnout!! We are growing and its great to see so many new faces and old faces again. We had so many funny stories going on during this Q, please posts yours.

Here is mine:

DK  called it when he told me about the sprinklers might turn on 5 seconds later they turned on and sprayed EF!!

FYI those fields are in amazing condition for the summer should be easier to grow NoToll..

Great job, TYA and Lab Rat for packing your car full of FNGs

Flashdance over and out!

Twelve o’the faithful and one Fun New Guy (now Buzzkill) posted at #NoToll this morning. The temperature and humidity were downright lovely, tempting us toward weakness and chaos. At 05:29:39, YHC (Jville) planted a shovel flag as 3 cars arrived. YHC took the Q, and this is how we overcame weakness and chaos:

COP
30x slo’mo ssh
10x slo’mo merkins
20x slo’mo Alabama prom dates

Mosey to front of restrooms for 1st set of Dora 1-2-3 consisting of:
100x balls to the wall
200x squats
300x box cutters
Partner runs near front entrance, then back for tag-team.

COP
30x slo-mo don quiote

Mosey to basketball court for a ladder consisting of:
plank on edge of paint near baseline
plank walk along paint to free throw line
10x LBC
plank walk along paint to baseline
20x LBC
Rinse and repeat 30x, 40x, 50x, 50x, 40x, 30x, 20x, 10x, plank walk to start

Shift to side fence facing basketball courts for 2nd set of Dora 1-2-3 consisting of:
100x Donkey Kicks
200x merkins
300x flutter kicks
Partner bearcrawls width of basketball court and lunge walks back for tag-team.
Along the way, YHC shifted the bearcrawl to reverse bearcrawls, then to crab walks, then to feet-first crab walks.

Finish with crab walk the width of a court and back.

COT: Flashdance took us out

MOLESKIN:

The weather does not get any better than this. Buck up guys — it will be 29 degrees and raining again before you know it (or as we like to say, “sunny and seventy”).

Welcome FNG Buzzkill, who, as you may guess, has adopted beekeeping as a hobby. Buzzkill did a great job keeping up and will soon be lapping the aging veterans a la Rosie.

Speaking of keeping up, YHC was definitely not able to keep up with Hardywood on the runs. It kind of felt like trying to chase down Sippy, with me in 4th gear and him in 2nd.

I enjoyed dealing out the slo’mo COP again. As with last time, I nearly needed a break after the SSH routine. Funny how that works.

All were strong this morning, and it was an honor and privilege to lead. Great job!

Jville

“Don’t have anything to do with foolish and stupid arguments, because you know they produce quarrels. And the Lord’s servant must not be quarrelsome but must be kind to everyone, able to teach, not resentful.” 2 Timothy 2:23-24

5 faithful posted to NoToll to sweat out their Memorial day excess. A simple but effective beatdown went down like this:

Mosey to left soccer field for COP:
25 SSH, 20 Merkins, 25 LBCs, 20 Imperial Walkers, Arm Circles

Sprint half field, jog rest twice. Then sprint whole field.

Mosey to right field for Ascending 4 Corners: start at 10 and increase by 10 each lap to 50: merkins, Mtn Climbers (4 count), Freddy Mercurys, Jump Squats.

Mosey to benches- 20 dips, 10 step up, 20 dips, 10 step up other leg. 20 Derkins

Mosey back to basketball court for mary – APDs, LBC, elbow plank til finish.

COT and Announcements.

NMS: Small but strong PAX this AM. The weather was perfect and YHC could not resist the field for the COP, instead of the parking lot. The fields were covered in mist and not soggy from the weekend rains.

The PAX stayed together for the 4 corners and no real mumblechatter besides some derision about the 4 count Mtn climbers.

Flipper came in right at 5:30, missing LIFO status by mere seconds. Apparently it is easier for him to post to AOs that are over 1 hour away, good to hear you represented RVA well in Raleigh.

EF Hutton on round 1 of 4 corners asked the PAX what Freddy Mercurys were. Maybe his bandana was on too tight or we need to do more of those.

YHC had to ask Gumbo where Rosie was and was told he opted for Spider Run this AM. YHC thinks Rosie was hoping to avoid some Donkey Kicks, well those are on the menu for Dogpile now.

Nine F3 RVA Faithful assembled at NoToll to welcome the sun back from its 3 week journey behind the rain clouds. Shooter & Rosie planted YHC’s shovel flag and our workout went something like this:

THANG

Mosey 50 feet towards fields

COP: 28 SSH, 20 Crab Cakes, 10 Slow Don Quixotes, 15 Merkins, 10 Box Cutters

Mosey to tennis courts

Around the World – Daft Punk style (w/ music)

Q to Wedding Singer

Mosey to tennis courts 3 & 4

4 Corners: 5 burpees, 10 squat jumps, 15 werkins, 20 WWIIs

Q to Ricky Bobby

Slow LBCs in cadence (subsequent fail)

Suicides on slick surface. Repeato x2

Q to Lug Nut

Mosey back to basketball court

Golden State Warriors Crap Defense – Side Shuffle widths, run lengths x 2

Q to Shooter

Criss-Cross Court Layup Run

Q to Rosie

Mosey to public loos

Triple Check: peoples chair, merkins, run to gate (audibled to speed bump)

Q to Viral

Mosey to pavilion between cornhole set & beach volleyball court

Partner Tabattas: Dips & Monkey Humpers

Q to YHC

Mosey to flag

5 burpees OYO

MOLESKIN

That felt like a lot of activity this morning…and damn if it didn’t take YHC all day to write this BB.

After a successful night of service at The Doorways that wouldn’t have been possible had YHC not delegated work to the PAX, YHC carried on the delegation right into this morning’s NoToll. Well done to the majority of the PAX for stepping up to lead an exercise.

The Daft Punk was a crowd pleaser…YHC downloaded it last night and never remembered it being 7:09 minutes. Audible was called just before 6 minutes. Lug Nut was relieved…but the Ohrwurm was unleashed and several of the PAX could be heard singing Around the World during the rest of the workout(http://www.urbandictionary.com/define.php?term=ohrwurm)

Not sure what happened during Ricky Bobby’s Slow LBCs in cadence…but the PAX didn’t even make it to 2…maybe not even to 1.

35 total men at 3 F3RVA workouts this morning. Bad ass.

Announcements:

Flashdance was thinking of leading June’s HDHH on Brown’s Island with a 45 min workout + a visit to Triple Crossing Brewery.

Flashdance on Q at 45MOMM.
YHC on Q at Circus Maximus.

Tshirts for sale