Tag: NoToll

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

• Where: No Toll
• When: 5/17/16
• QIC: Ricky Bobby
• The Pax: E.F. Hutton, Isle 5, Wilson, Shooter, Lugnut, Doner Kebab, Wedding Singer, Swirly, FlashDance, Gumbo, Rosie, Honey Do, Johnsonville. Ricky Bobby

14 posted for a dry start to a wet day!

The Thang:

Short run towards the park entrance and then upstream jog back past the flag to the curbs.

COP: Don Q’sx20, SSHx20, dead leg lift (toy soldier), 5xsmall arm circles, 5x large, 10x Durkin on the curbs, 10x backward plank dips

Mosey to fields for The Beast

round 1 Lunges, round 2 Merkins, round 3 Bear crawl, round 4 Bunny Hops, round 5 Burpee, round 6 LBC.  Elbow planks while collecting pax.

Mosey to parking lot for double check.  Pair up and one pax pole smoker’s while the other takes a lap. 2x

Mosey back to field for a quick Ring of Fire.  5 LBC while the pax holds in LBC position.

Mosey to flag for 30 seconds of Merkins.  Every second counts men!

COT: YHC lead us out in prayer

Announcements:  Hill Run Wednesday evening with Honeydo. 5:30. Beers to follow. see pre-blast.

Great work men! Thanks for the opportunity to lead. The heavens held back this fine morning and we enjoyed the soft grass for a change.

 

12 crafty veterans turned out in the standard NoToll misty gloom for a modified game of F3 Baseball – at NoToll you have to play in the rain.  This is how it went down (more or less):

Mosey to parking lot for COP

All, IC – Arm Circles (small then large, forward then backward), Hellicopter x10, SSH x 25, DQs x 12 and ISWs x 10

Count off into two teams for a game of modified F3 Baseball – Team 1 started on “offense” and Team 2 started on “defense”.

Inning 1 – Offense run around the parking lot while the Defense recorded 3 “outs” by each member completing 10 Burpees, 20 Merkins and 30 LBCs then plank position until the last defender finished.  Offense and Defense switch for the bottom half of the inning.

Inning 2 – Offense – alternate skip-jumps and sprints around the parking lot; Defense – 10 CDDs, 20 jump-squats, 30 2-count flutter-kicks, then Al Gore.

Inning 3 – Offense – alternate karaoke and lunges; Defense – 10 2-count mountain climbers, 20 2-count ball dippers and 30 2-count Freddie Mercuries, then plank.

Inning 4 – Offense – alternate bearcrawl and shuffle; Defense – 10 LBCs; 20 Burpees and 30 Merkins, then AG.

Inning 5 – Offense – alternate broad-jump and sprints; Defense – 10 flutter-kicks; 20 CDDs; 30 jump-squats, then plan.

Inning 6 – Offense – run; Defense – 10 BDs; 20 FMs and 30 MCs, then AG

Entire PAX meet in the middle to finish the game with 10 Burpees.

Mosey to tennis courts for a few minutes of Mary – 10 Dr. Ws and Superman;  Mosey to VSF for COT and YHC took us out.

NMC:  Typical NoToll morning – always bring your mud-shoes.  Thanks to such a fine PAX for posting for my VQ – much appreciated.  YHC shot his wad early with a dead sprint from the VSF to the parking lot for COP – can’t beat adrenaline, but I almost couldn’t maintain the COP counts.  The “field” was a little wet, but the PAX pushed forward, including enduring bear-crawls and broad-jumps (or bunny hops – J-ville’s bunny hop speed and endurance was impressive) that seem to go on forever. YHC managed to turn ISWs into a 4-count IC exercise – we will call that a work in progress.  And those Dr. Ws hurt.

For those keeping score at home, the PAX completed 40 Burpees, 50 Merkins, 40 LBCs, 30 CDDs, 50 jump-squats, 40 flutter-kicks, 40 mountain climbers, 30 ball dippers and 50 Freddie Mercuries – and about 2-miles (by my watch) around the AO.  Not bad for 6 innings.

Thanks for the opportunity to lead.  It was an honor to step out front and lead such a strong PAX this morning.  See you all back in the gloom soon.

Well on a stormy morning 13 men were out to play hard.  This is my first Q so I hope you all are a little beaten down in a good way.   Its was a honor to lead these men today. So here is what went down:

COP

5 minutes of chiropractic approved warn up

Than LBG: 35 minutes: start off by running 2 labs than 20 merkins run to then next corner 10 jump squats, run to the next corner 20 LBCs run to the next corner 10 mountain climbers.

Ring of Mary/Sally 30, 60, 90 degree holds for merkins and flutter kicks while we ran around the ring.

Finish: ran back to the flag: huddle and pray

Thanks men; this has been a life inspiring 6 months, I am blessed to know each and everyone of you my brothers in Life!!!

See you in the Gloom!

 

 

11 Faithful and 1 FNG posted for a glorious NoToll Tuesday.  Jville planted the flag and EF took the helm.  Here’s how it went down.

The THANG

Mosey to back parking lot for warmup COP

COP

• SSH
• IW
• DQ
• Arm Circles F&B
• Mountain Climbers
• Burp & Merk – Burpee (1 Merkin), Burpee (2 Merkins)….Burpee (5 Merkins), repeato in reverse

4 CORNERS RUN

• Sprint x 1, Mosey x 3
• Sprint x 2, Mosey x 2
• Sprint x 3, Mosey x 1
• Sprint x 4

Mosey to back soccer field

DORA 1-1.5-2-3 (Partner 1 exercise, Partner 2 run across field and back)

• 100 x Merkins
• 150 x Dips
• 200 x LBCs
• 300 x Squats

MUSCLE UPS – Intervals of 30ish seconds x 5ish rounds

Mosey back to basketball courts

MARY

• Alphabet
• APDs
• Cross-Leg Leg Raises

BURPEE SHUFFLE

Mosey back to shovel flag

MOLESKIN

With the clock ticking down to the final hour and no Q on the sheet for NoToll, YHC was nominated by Lab Rat to step up to the plate.  YHC put on the war paint, strapped on the red bandana and it was on.

As YHC’s watch displayed 0530 and the PAX numbered 11, YHC’s mind raced while moseying to the back parking lot with exactly how he would adjust the beatdown accordingly. Thankfully Flashdance appeared from the shadows to round out the PAX and save YHC’s plan.

A big F3 welcome to Soccer Mom and kudos to Shooter for recruiting the youth soccer circuit Monday night.

Rosie rolled in Sippy Cup style, logging an extra mile on the front and back end of the beatdown.  Great work.

And great work to all, as the PAX kept it going hard and fast with very few breaks in between.

It was an honor to step out front and lead once again.

COT

ANNOUNCEMENTS

Great Job Flashdance at the Devil’s Backbone 5K w/ additional F3 beatdown.

Flashdance has Q next Tuesday for NoToll.

Sorry I missed the others.

9 strong posted to RVAs most established Tuesday AO on a beautiful spring morning. The fields of NoToll were dry for a change and the beatodwn commenced thusly:

Mosey to left soccer field COP- 25 SSH, 10 Merkins, 20 Ass Clappers, 20 IW

THE THANG
Mosey to pole smoker posts for Pole Smoker Indian Run (PSIR) – start at first post 10 flutterkicks while rest of PAX holds feet 6 inches. Repeato til end of posts/field.

Sprint half of soccer field, jog rest of the field. Repeato x2. Mosey to benches for Lindsays

1st set – Dips & Jumpsquats
Sprint field & back
2nd Set Lindsay – Derkins & Freddy Mercurys

Triple check

Mosey to field 1 bleachers for 3rd Lindsay set – Derkins CDDs & in/outs(?)

Mosey back to flag , COT. Flashdance took us out.

NM – YHC remembers his introduction to Lindsays at NoToll last summer and after Rosie brought Nicole to NoToll recently YHC thought a Lindsay heavy beatdown was called for. Speaking of Rosie, when YHC pulled in to the park he saw Rosie running into the AO. Apparently whatever has gotten into Saab has also infected Rosie as both are amping up their mileage substantially.

The PSIR for the duration of the field was a great painful start to the real beatdown.

The Lindsays were tough as always, but especially the Derkins. There was no mumblechatter, only grunting, except for Wedding Singer who proceeded to knock out the derkins with ease. The last Lindsay set was painful as CDDs on the gravel near the bleachers tested the glove quality of the PAX.

Great words and closing prayer Flashdance.

Announcements- Splinter has WDog tomorrow for his 1 year Ann. Do not miss it.

Also RSVP to Flashdance BB if you are doing ET tomorrow night.

YHC couldn’t have been more surprised to wake up and find that it wasn’t raining than if he’d woken to find his head sewn to the carpet.  9 Faithful were greeted with a rather ungloomy spring morn for a total body beatdown.  Here’s how it went down.

The THANG

Mosey to basketball courts for warmup COP

COP

• SSH
• Russian Soldiers
• Helicopters
• Copperhead Squats
• Burpees x 20

Mosey to restroom building

Triple Check

• People’s Chair
• Rows and Curls w/ Coupon
• Run to Far Speedbump and Back

Indian Polesmokers – line up on poles, feet at 6 inches, first PAX 5 polesmokers, run to end of line, next PAX and so on, repeat

Mosey back to basketball courts for various exercises across the court

• Inch Worm w/ Merkin, stop for intervals of back plank at free throw and mid-court
• Lunges, stop for intervals of 20x Jump Squats at free throw and baseline
• Sprint Over and Back
• Crossover Over and Back
• Backpedal Over and Back

Ring of Bear Crawl – PAX in plank position, one at a time PAX Bear Crawls around the outer side of circle back to starting position, next PAX goes, and so on.

Alabama Prom Dates x 20

Superman x 2

Burpees x 10

Mosey back to shovel flag

MOLESKIN

As the bell was about to ring, YHC was pleased to see DK coming in hot with a few seconds to spare making for equal triple check numbers, though a solution for being short a coupon had yet to be determined.  Thanks to Jville for coming through with a Kettlebell.

True to form YHC stumbled out of the gate with a few COP counting mishaps.  Accountants can’t count, that’s a known fact.  There are machines for that.

YHC assumed because it was Tuesday and because the forecasts agreed, that the NoToll PAX could expect rain for this mid-April beatdown.  To YHC’s pleasant surprise the rains had seemed to move on by start time and the PAX had a rather pleasant morning in store.  Nevertheless YHC had planned accordingly and led the PAX through a workout designed to work all parts of the body while staying relatively dry.  Mid Triple Check YHC noticed that the poles along the parking lot looked so inviting (that’s what she said) and decided the agreeable weather called for an audible.  It seemed the PAX who had previously posted at Swirly’s famous Dogpile Polesmoker marathon had a moment of panic before realizing we only had enough poles for 2 rounds.

The Ring of Bear Crawl was met with a bit of grumbling and calls for a tighter circle.  DK treated the PAX to an RVA F3 history lesson on the origin of exercises named after Wilson’s wife.

As YHC admitted not knowing how to start the song for Superman, DK commented that YHC was showing his age.  That is not exactly true, YHC simply knows the George Costanza answering machine version better.  Believe it or not George isn’t at home, please leave a message at the beep, I must be out or I’d pick up the phone, where could I be, believe it or not I’m not home.

It was an honor to step out front and lead for a second time.  YHC appreciates the encouragement and welcomes constructive advice.

COT

ANNOUNCEMENTS

HDHH next Wednesday at Ellwood Thompson’s.

New AOs still need new Qs to lead.

May have missed one.

Six veterans posted on this windy, unseasonably cold, spring (winter?) morning to taste the gloom. Johnsonville was leading, and this is how it went down (more or less):

Mosey short distance under a light.
Slaughter starter (20 burpees OYO).

Mosey near gate by fields for COP.
10x scapula merkins (hat tip Wedding Singer)
20x Don Quiote
15x plank dips

Mosey to near corner of soccer parking lot.
Foursquare around parking lot, which consisted of the following:
sprint leg 1, mosey legs 2-4;
sprint legs 1-2, mosey legs 3-4;
sprint legs 1-3, mosey leg 4; and
sprint leg 1-4.

30x standing mountain climber
10x Richard Kimball (var. on Turkish get-up — hat tip Honey Do)

Mosey to tennis courts. Line up on sideline for OYO sequences laterally across 2 tennis courts (hat tip Earthworm):
lunge
bunny hop
4x backward run
single leg hop
single leg side hop
COP: 12x Merkins
lunge
bunny hop
4x karaoke
10x thrusts against fence
single leg hop
single leg side hop
endurance bearcrawl back and forth to failure
lunge
bunny hop
endurance feet-first crab walk to failure
COP: DK ran some Mary for those waiting for others to finish

Mosey to near corner of soccer parking lot.
Foursquare around parking lot (see details above).

Moleskin:

This was the first Tuesday workout since the big 2016 F3Richmond expansion, and #NoToll and the Tuesday pax is now split among 3 AOs. The numbers were lower, but the fellowship and the effort were strong.

It rained fairly heavily last night, and we stayed off the Huguenot Park fields in order to prevent damage. We did reminisce about last year’s wet field workout right after they spread fertilizer (raw manure?) on those fields. Instead, YHC brought out a tennis court workout from Earthworm’s playbook. That sequence is a leg-burner, but we mixed in some other things to keep it interesting.

We had some fun with the bearcrawl and feet-first crabwalk endurance competitions. Honey Do pulled way out in front of the PAX on the bearcrawls. Everyone had dropped out other than he and EF Hutton, who was 3-4 tennis court widths behind and appeared to be slowing to a near stop. Honey Do gave out, perhaps before he had to, and we thought he had the win in the bag. EF Hutton plodded along, however, speeding up to a near bear crawl sprint as he passed the point where Honey Do had quit. That was, it seems, a lesson in how to lull your competition into underperforming.

YHC won the crabwalk endurance competition, with Honey Do again falling in 2nd place (always the bridesmaid, I suppose). YHC would feel entitled to some bragging rights if it were not for YHC’s pathetic showing on burpees (and anything slightly resembling the same).

The second round of foursquare on tired legs was a tough way to finish, but it should make us stronger.

REMINDER — With all of the new AOs, we need new leaders and we need lots of headlocks. Please sign up to Q, and spread your leadership around to the many AOs. If you have not Q’d before, ask a veteran leader to give you guidance and/or split a Q with you. Keep encouraging friends, colleagues, and strangers to come out and try one of our workouts.

Thoughts and prayers to Chum and his family. 2 Corinthians 1:3-4

— Johnsonville