Tag: NoToll

• 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

9 RVA Pax & 1 FNG posted for a glorious Tuesday morning @ NoToll.
It went something like this:

THANG

Mosey to tennis court. Disclosure.

COP: 25 SSH, 15 Don Quixote, 15 Copperhead Squats, 15 Hillbillies, 25 LBCs

Mosey to NE Soccer field

Merkin Ladder: 1 up to 10 back down to 1, crossing the field after each set

COP: 20 Hello Dollies, 15 Alabama Prom Dates, Capital Letters, X’s & O’s

10 minutes of Burpees

Modified Ark Loader across width of same field: zombie walk to middle, bear crawl to middle, plank-o-rama (Rosie guest Q), duck walk to middle, crawl bear to middle

Mosey back to flag

BT took us out. PAX thoughts go out to Chum Bucket and his family.

MOLESKIN

Welcome to Cherry Blossom! Hope to see you out again.

All respect to Lab Rat who suggested performing the same workout as at DaVille this morning: 2 AO’s, same day, same workout. However, YHC couldn’t bring himself to do anything NCAA tournament related after the sting of Virginia’s collapse vs Syracuse on Sunday. Apologies to Lab Rat, although his Back Blast looks like he amended the workout as well.

Further respect to BT this morning for being the eldest statesman to post.

10 minutes of burpees were fun for the first 2 minutes. Lots of mumblechatter regarding the timing of the 10MoB within the 45 minute workout. Mid-Slaughter smoked YHC.

3 RVA Workouts today: 19 total PAX. Well done, RVA!

Announcements:

Richmond AOs are blowing up. We need Q’s. If you haven’t Q’d and are interested in doing so, contact DK. We could also consider another “Hot Potato” workout or splitting Q duties with another member of the PAX.

HDHH April 20 – See Flashdance

Old Glory, you evil temptress!  14 Faithful gathered for the first 2016 edition of #OldGlory at #NoToll. Mother Nature has not quite given us the pass on cold starts in the Gloom, but the PAX welcomed it with open arms, and quick feet.

THE THANG:

Mosey from the front parking lot with shovel flag to the front soccer field. Plant Old Glory in the field nearest the parking area. Disclaimer and a quick 1 mile run (2 laps of complex). Plank to regroup and run loops around the AO with 4 exercise stations at the corners:

Station 1: Merkins (American style push-ups) x 20
Station 2: Jump Squats x 20
Station 3: Burpees x 10
Station 4: WWII Situps x 20

Complete as many loops as possible in 20 minutes then gather to run another mile around AO at and the leader carrying Old Glory the first lap, and others stepping up to carry Old Glory when and if they catch the leader.

End 3 MOM:  Freddie Mercury x 20, American Hammers x 19

Mosey back to front parking lot with Shovel Flag for COT. YHC took us out.

MOLESKIN:

It’s been 3 and a half months since the last Old Glory, so we were due.  Also, we have been on creativity overload as of late, so plain jane was the flavor of the day.  YHC had apparently forgotten how challenging it can be, especially the running-after-burpees part, and was breathing way harder than usual.  Swirly and Rosie set the pace early, and Splinter kept his pace and finished near the top, keeping his tights adequately covered unlike others who were absent and will remain nameless.  EF Hutton, sans wheezing from last time, had a strong showing as well.  The first line of the BB started “14 Faithful resisted the urge for coffee and donuts at the Circle K to embark on an Old Glory beatdown…”  but YHC didn’t think that would be brotherly (nor EF Hutton-approved), and the BB for Daville proves that some real work went down this morning.  Well done, boys!

HoneyDo, fresh off of the Nor’easter Half at the Beach, seemed to be no worse for wear as he clicked off the 3.8 mile course at an admirable clip, a good addition for those doing the 100 mile challenge.  DK himself was back from a trip to the beach, however it involved many meals (not miles) deep-fried and accompanied with fine inebriants, and hopefully no wooden spoons.  Nothing like Old Glory to welcome one back from a weekend of debauchery!  YHC monkeyed up the recorder and didn’t get everyone’s lap totals, so if you don’t mind, add your totals in the comments and I will get them added to J’ville’s document, which is here.  As far as YHC knows, this workout and BB has been Corporate approved.

All jokes aside, having 27 mean working two AO’s this morning is AWESOME with a Capital A, baby!  But, YHC did miss you fellas at DaVille.  It’s not quite the same without the whole gang of loudmouths together.  Grateful for the opportunity to lead you this morning, men!

Aye!

ANNOUNCEMENTS:

 

W-Dog starts next Wednesday, April 6.

HDHH at Elwoods 5-7 on April 20.

Not sure who has SOT, but Toga has 45MOM on Thursday.

Get your easter baskets now and don’t wait until the last minute or your kids will think you are LAME.

Loose Goose will chop down your trees for a fee (payable in Burpees) and a smile.  Call him!

 

 

 

15 friends, romans, countrymen lent their ears, along with the rest of their bodies, to the soggy fields of NoToll on the Ides of March.  It was 51 degrees and cloudy but the rain held off. The PAX still got plenty messy.

COP:  15 SSH, 15 Merkins, 15 Flutterkicks, 15 Hillbillys.

THE THANG:

Mosey to field for 44 BC in honor of the year Caesar was murdered, aka Regicide.  44 Burpees in a Corner, run to each corner and do 11 burpees to total to 44.

Move to other field for more 4 corners – 44 of exercise at each corner: LBCs, Mtn Climbers, Merkins, Jumpsquats.

Mosey to pavilion for sets of 23, 23 being number of times Caesar was stabbed. 1st round Boxjumps, 2nd Derkins, 3rd 23 step ups.

Mosey to field 1 for Shakespeare sets, 1599 being the year experts believe the Bard wrote the play Julius Caesar.  3 sets to total 15 and 99. 5 burpees, 33 Tuck Jumps, run field & back.

Mosey to center  of field for Ring Of Fire, then to basketball courts to finish with some Mary – 44 Freddy Mercurys, 23 APDs, 10 leg lifts each leg, for Wilson who was a no show for no toll.

Finish up with COT.

NM: YHC loves a good theme beatdown. The only thing missing from the RVA beatdowns is a surprising lack of historical facts and trivia. YHC hoped this Ides of March idea solved some of this problem.  There was zero chatter during the 44 Burpees to start and through most of the beatdown. TCLAPS to Jville for going out of his way to get muddy. There was some hesitation on hitting the ground from some of the PAX but all were warned last night of the rain on Twitter thanks to Wilson, who then proceeded to Fartsack – again!

YHC noticed several of the PAX were working on their jumpshot form during the squats. That should come in handy for 45Mom with Splinter this Thursday.

Great work Gumbo, one week in you already look stronger. Nice to have BT back stateside as well.

Announcements: HDHH and Davile  kickoff tomorrow night, RSVP to Lab Rat if you are going. Talk to Jville about a new AO at Godwin on Thursdays if interested.

Nice work today men – remember all power is fleeting, so keep posting to stay strong,