Tag: NoToll

A 43 degree heavy rain could not keep 6 of the faithful at NoToll in the fartsack this morning.  A fine example of the draw of F3, you just know someone else will be there with you to share in the delight of whatever the gloom decides to throw at you.

Mosey to the soccer pavilion for COP –

25xSSH, 20xIW, 10xHand Release Merkins, 20xFlutter Kicks

Grab a bench for a couple rounds of fun.

10x Single Leg Squats on the bench – Bear Crawl to next bench CCW, 20xDerkins – BC to next bench, 30xDips – BC to next bench, 40x LBC  Complete 2 rounds to balance out the single leg squats.

Mosey to the parking lot for a Pyramid of Fun.

Complete 2/3/4 – Burpees/Imperial Squat Walkers/Box Cutters at first corner, run to next and complete 4/6/8, next corner 6/9/12, next corner 8/12/16, back to the start for 10/15/20.  Plank for the 6. Mosey to the middle of the parking lot for the top of the pyramid 20/30/40.  Lap around the parking lot together.

Sprint from the end of the lot to the gate, pause for the 6, under the gate, Sprint to the basketball courts.

Partner Suicides.  P1 – Suicide, P2 – LBCs  Round 2 P2 – Merkins

Mary – Dollies x20, Freddie Mercury x15, LBCx25

COT and YHC took us out.

NMM

The rain was pounding this morning when the alarm went off and YHC was wondering just how many PAX would show for a second cool rainy morning in a row.  The PAX stayed in their vehicles until right before 0530 just to stay dry for a little longer.  YHC threw a little rope-a-dope at the PAX by heading straight to the pavilion for COP and the first round of exercises.  Singer wondered whether this was where we would stay, ala Gumbo at RiverRun, but YHC wouldn’t divulge the plan (mainly since it was mostly on the fly).  It was even enough for DK to briefly shed his raincoat.  TYA said it is best to just get it over with and drop the PAX into the cold/wet early when it comes to rainy days but YHC had another idea.  Let them warm up and then introduce the rain.  The rain picked up again just in time for the Pyramid.  DK had a little trouble with the math and the geometry but what else do you expect from a private school education.  Build the base first, 4 sides.  Gumbo and Flipper noted their body types are built for the base, not the top of the pyramid.  The top was a lot of work and everyone crushed it.  There was not a spot without a deep puddle for the 4th round so the PAX soaked up some of the water headed for the fields.  Tclaps to Wheelbarrow for posting the last 2 days in the wet gloom to start the year, great job, that is not easy.

Announcements:

CSAUP January 21.  Long Range forecast was pondered…

3rd F option of a dinner at the Doorways was opened up to gauge interest and support.

HoneyDo posted some 2017 goals in his BB from yesterday and some of the PAX followed suit.  Feel free to post your own for accountability.   Reminder Toga is like Charles Barkley, he is bald and is not a role model.

I hope everyone has dried off and has a great day.  See you in the gloom.

Rosie

9 Men showed up this morning for my payback for being left at NoToll last month.  We had 2 visitors one from NC, water wings and House from SC.

Ran to the AO circle than did 10 SSHs and then past it to the left for 10 = 90 SSHs

LBCs 10 than past to the left = 90

Ran to the benches for 3 sets of one lap than 25 dips than one lap 25 dips 50 merkins than one lap add side squats than 2 labs

lined up for triple check with Carolina dry docks, American hammers and run, 3 sets

Then we lined up for fallow the leader

We ran to the poles for heels to heaven pole smokin relay, this was a ton of FUN.

Than we lined up and ran back playing fallow the leader.

Thanks again men for letting me lead today, I think we got in 3 miles to boot.  It was great having 2 out of town f3ers.  Also the cofferteria with J-ville, HoneyDo and water Wings was a great time just relaxing at Starbucks usually I have to run off and don’t get a change to out.

COT: My challenge this Month’s to my fellow brother’s: make a deposit into your marriage by planning a date night from soup to nuts, your wife just has to show up.  Usually its the other way around we just have to show up!!!

Thanks again brothers of the Gloom

 

Ten veterans and 1 FNG, who will not be named until later in this post, joined forces to a gloomy workout at No Toll.

The thang:

Warmup – 20 SSH, 10 Don Q, 20 Flutter kicks

Mosey to left field. Twelve corners of Christmas. First lap – 1 burpee, 2 merkins, 3 WWII situps, 4 jumps squats. Plank until PAX finishes. Second lap – 5 burpees, 6 merkins, 7 WWII situps, 8 jump squats, plank. Third round – 9 burpees, 10 mekrins, 11 WWII situps, 12 jump squats. Plank. There were some pickle pounders in there during plank.

Line up on end line of field, Christmas blimp – 5 burpee broad jumps, 10 lunges, 15 bear crawls and 20 crab walks. run to other side, plank. Heals to heaven during plank. Repeat, circle back to  the PAX six, and complete their blimp.

Mosey to parking lot.

Light the Mini-dora (Menorah) 80 Merkins, 80 two-count ball dippers, 80 poll smokers. Mountain climbers and additional poll smokers until PAX completed.

Christmas Check – jump ups on bleachers, step up on bleachers, run, triple check.

Backwards run to flag.

Moleskin:

Great work as always PAX, good to see so many out on a brisk Tuesday morning. YHC might as well talk about the elephant in the room, the title to this workout. It very well may have been the longest naming ceremony in the history of F3RVA. The PAX just couldn’t put a pulse on our new FNG, YHC decided on Big Bear until the next topic of discussion arose concerning the Happy Hour event tomorrow at Triple Crossing Brewery. For those of you who don’t know, Triple Crossing’s flagship beer is called Falcon Smash, a delicious three hop IPA. Fortunately our good man Hardywood made a valiant effort to provide the name details of this IPA as McFalcon Crest. The rest is history, welcome McFalcon Crest.

Remember PAX we are an all-inclusive workout group, YHC felt with all the Christmas themes in the workout he should include some other holiday celebrations, such as lighting the menorah (mini-dora). Lots of mumble chatter this morning, spirits are high for holidays draw near. So much chatter YHC had to continually add exercises while planking, starting off with ‘putting your wee wee in the grass’ pickle pounders to thwart the chatterboxes.

-Singer

12 of the faithful avoided punching the snooze button one too many times and arose from the fartsack to join YHC in a recap of a Christmas song themed beatdown.

Warmarama:  12 x SSH IC, 12 x Imperial Walkers IC,  12 x Don Quixote IC

Mosey to the pavilion to begin the 12 days of Christmas.  Just like the song, do the first exercise, then do the 2nd and 1st together, then do the 3rd, 2nd and 1st and continue through all 12 “days”.  The exercises were as follows:

• 1 – Dozen LBCs
• 2 Sprints across the field
• 3 Diamond Merkins
• 4 Imperial Squat Walkers
• 5  Burpees
• 6 Dips
• 7 Lunges (each leg)
• 8 Decline merkins
• 9 American Hammer IC
• 10 Flutter kicks IC
• 11 Reverse crunches IC
• 12 Broad jump burpees

Mosey to the basketball court for an Al Gore/Plank ring of fire with 2 rounds of 10 merkins each

COT

NMM:

One year ago YHC had my VQ and came up with a theme to pack in the exercises.  Honeydo reminded YHC of that Q last week and the NoToll Q was open so the replay was on.  Hardywood reminded everyone that the 12 days of Christmas are actually after Christmas but we went ahead despite his protest because by that time most of us will be tired of hearing the songs.  This is the exact workout from last year with an additional ring of fire round at the end.  YHC appreciates Flatline helping out with the chorus of the song to keep things going.  Welcome to NoToll, Tobit, a coworker Offshore got out to F3 on a business trip to Nashville.  Apparently he is close to NoToll so hope to see you out again soon.

Announcements:

HDHH possible next week.  A few locations were discussed but nothing final.  Flashdance suggested we go to the place, near the thing with the beer that has a cool name.  If you can figure out where that is, I’ll meet you there.  If anyone wants to take the lead and suggest a place, feel free to post a pre-blast.

3rd F potential in the near future at the Doorways or another venue.  If you have any charities or events let the PAX know and see if we can get some support.

The Carpenter led a 3rd F meeting last week to develop some ideas for meetings and events, look for more info to come.

As always, YHC appreciates the opportunity to step in front to lead this fine group of men.  Have a great day.

A wet and cool sunny and 70 morning greeted the 9 strong PAX that rolled into NoToll to see what YHC had in store for them.  Due to the rain we did not get onto the fields to imprint a SAAB-like beating on them and stayed in the parking lot to get some work done.

COP

SSHx25, Helicopter x15, Hillbillies x20, LBCx20

Partner up for B.O.M.B.S. – 50 Burpees, 100 Overhead Claps, 150 Merkins, 200-Big Boy Situps (WWII), 250 Squats

Mosey over to the fence for a triple check – Balls to the Wall, Pole Smokers, run across the lot and back.

Mosey to the Basketball Court for Mary

Boxcutters, Flutter Kicks, 1-leg APD, Crunchy Frogs

Merkin Finisher – 15 IC

COT and YHC took us out.

NMM

YHC signed up late yesterday afternoon to Q with no ideas until I scrolled through the list on the F3 site and found B.O.M.B.S. Having never done that before and always enjoying new things thought we would give it a whirl.  The PAX crushed it while enjoying some mumblechatter on the lap around the parking lot.  Flipper obviously carried Hardywood through the sets since they finished a lap ahead of everyone.

Great to meet Wheelbarrow and see him out at NoToll.  Salad Cream continues post and gets laughs whenever it comes around to him in the COT.  DK found some Salad Cream at Fresh Market and may be willing to share with any PAX that are interested.

DK confirmed that there are still 5 people left in his elimination pool which is impressive, no F3 guys remaining though.  A big change from last year when all but a few were knocked out after week 2.

Last week of support for F3 Hampton Roads – I will be leading a crew of 6 down on Saturday.  Last minute EH is encouraged.

Some potential 3rd F options coming up this month or the coming months as this is something a few in F3 Richmond have brought up recently and would like to be involved in.

Rosie

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