Tag: NoToll

A cool, crisp fall morning greeted 9 PAX for a NoToll beatdown.

COP

25 SSH (while waiting for DK to join the circle), 5 burpees OYO

20 IW, 4 burpees, 10 Peter Parkers, 3 burpees, 15 Hillbillies, 2 burpees

20 Flutter Kicks, See the pattern…wrong 10 burpees OYO

Mosey to the soccer field for the Quarter Pounder

• Run to the 25, 25 merkins, backward run back
• Run to the 50, 50 squats, backward run
• Run to the 75, 75 mountain climbers, backward run
• Run to the other end 100 LBC, backward run

Round 2 – Carolina Dry Docks, Lunges, SSH, Flutter Kicks

Mosey over to the parking lot and grab a pole

5 pole smokers, crawl to curb, 5 merkins, run to other end, 5 monkey humpers

Repeato for 10, 15 and 20

Mosey to the Soccer field for a Fire Drill – Circle up, Chop feet, Pax calls “Fire” All PAX stop, drop and roll – Roll right, merkin, back left merkin, back on your feet – Go around the circle so everyone gets a chance to call Fire

To the Basketball Courts for Mary – 25 American Hammer, 20 Box Cutters, Capital letters

COT

Great to see the early riser, Athena out again this morning.  She is an early riser and Flashdance brought her out to keep her from waking the rest of the house up.  Hope she’s not too worn out for school today.  The PAX decided that those under 10 get “Respect” until they hit double digits.

The Q asked Singer how many burpees were next on the last round and sensing the PAX had picked up on the pattern, YHC had to throw in a little surprise burpee fun.

First time YHC has seen the Quarter Pounder on the list, there was only 1 Q exercise for a while.  The backward run after the lunges were the burner.  The fire drill was something YHC brought out a few months back and needed to come back to take advantage of the plush grass at NoToll.  A lot packed into the workout this morning.  Well done men.  A pleasure to lead and join in the coffeeteria afterward.

Rosie

13 powerful and committed regulars tackled a Flipper Q’d Flashdance Birthday Beatdown.  The temperature was perfect and the sky was clear and our hearts were receptive.  It went something like this

COP

• 25 SSH IC
• 15 DQ’s
• 20 IW IC
• 20 Hillbillys IC ( j’ville hop optional)
• 15 hand release merkins
• 50 LBCs IC

Mosey to the field for FlipDog shuffle.  Native American run every fourth man Pax stop and do 20 merkins.  5-6 series of that changed exercise to Carolina Drydocks (15).  5-6 series of that.

Stop at the pavilion for a partner run.  Partner does dips while partner runs around the field (switch) next exercise was Irkins on the bench partner run the field switch.

Mosey to the Courts.  For Eeyore’s Revenge.  10 donkey Kicks run across court 10 FM’s back to the fence 20 DK’s (rinse and repeat) 10, 20, 30, 40, 50.

Superman/ Aquaman ring of fire.  Hold Superman each man does 10 count Aquaman around the circle. 50 LBCs IC to finish.

Numberama/ Namearama YHC led us out.

Moleskin

YHC has a serious fear of Pulling a Wilson and continues his extreme early arrival to his Q.  As usual most of the pax comes in Hot at about 5:25. Gumbo arrived early to get in his mile.. Big ups … FlipDog shuffle was well received only small amount of mumblechatter on the 20 merkin at each stop.  I think the majority of the pax would head back out for FlipDog Shuffle if they had know what was next. YHC is now calling it Eoyore’s revenge. Hate to  say it but that guy is a (sad clown).  He needs to get Tigger and piglet together and headlock Pooh’s big ass and start some F3 with Christopher Robin.  Anyway as his revenge for our high energy/ positive outlook on life he exacted his revenge with excessive Donkey Kicks.  Even HoneyDo said ” wow going to 50 is just crazy”

In honor of the birthday boy Flashdance I tried to include many of his favorites.  He actually named the FlipDog shuffle at Mary when he borrowed it for his Q. And because he is a brokendown old chiropractor with blown out shoulders I did as much of that as possible… Love you Brother Happy Birthday!!! And award for the day, the Sneaky Fast or he doesn’t look that fast but damn he’s fast award goes to Oyster. Dude was blazing.

Flipper

 

19 strong and faithful F3 beasts posted in crisp October morning air for a beatdown that went a little something like this:

Mosey to fields and 2 laps around the fields to take care of the daily mile for those participating in the challenge.

Circle up in the parking lot for COP:

• SSH x25 IC
• Don Quixote x10 IC
• Imperial Walkers x15 IC
• Hillbillies (Jville hop optional, except for Jville) x15 IC
• Copperhead squats x15 IC
• Merkins x10 IC
• LBCx x25 IC
• Flutter Kicks x25 IC
• 10 8-count body builders OYO

Mosey to the pavilion for dip and derkin Lindsays.

Partner up along the sideline of the field for a little partner chase. Partner 1 lunges across the field while Partner 2 performs 3 Burpees and then sprints to tag Partner 1 and flapjack.  On the way back across the field switch to bearcrawls and 5 merkins.

Mosey to basketball courts for partner suicides – Round 1 – straight suicides while partner does box cutters.  Round 2 side-shuffle suicides while partner does Freddie Mercuries.

Finish with a merkin/plank Ring of Fire – 5 merkins then pass and 5 merkins at the end together in cadence.

Back to the flag for COT, number-rama and name-a-rama, then YHC took us out.

NMS:  The Fall air was in full effect this morning and it was glorious.  Wilson felt right at home with most of us joining him and wearing long sleeves.  The PAX worked hard today with a fair amount of running and a focus on the arms after Rosie’s No Glam workout put a hurting on YHC’s legs yesterday.  The best part was the Freddie Mercury salute kicked off by Toga and joined in at random times by many of the PAX – nobody here is winning the Voice anytime soon, but that shouldn’t stop us from belting it out.

Strong work this morning gentleman, it was fun.  Thanks for letting me lead.

No more Gumbo for you!

 

We started with 25 SSH, 10 merkins and 10 arm circles

The Thang:

3 rounds of 25 incline merkins 25 leg lifts 25 dips than we ran 2 laps.

We were going to do 4 rounds but the run was kicking our butts so we ended with 3

than 10 american hammers, 10 leg lifts 10 jump ups

Next came the ground and pound of bar crawls front back and side

We ran back to  the Flag!!

Thanks men for letting me lead today don’t forget to head lock FNGs for this sat convergence 6-8 at Dogwood Dell.

Flashdance over and out!!

 

12 strong converged to meet the wet day with a beat down that went something like this:

COP
SSH x 28, Merkins x 12, DQ x 10, Mtn Climbers x 20, Crab Cakes x 20, LBC x 20

Mosey to Basketball Courts for Kig of Hearts (suicides)
forward, backward, plank-o-rama, karayoke, al-gore-o-rama

Bear Crawl to middle, split pax in half, Crawl Bear back.
Crabwalk Pacman
4 rounds: 3 pacmen vs 9 ghosts

Mosey to Soccer fields
Lindsay: Pole smokers + monkey humpers (run a lap if you finish early)

Mosey to field
Blimp across field & back
5 burpee broad jumps, 10 imperial squat walker steps, 15 lunges, 20 bear crawl strides (come back to 6 after each round) 3 rounds.

Mosey to bleachers
Triple check: muscle ups, dips, run width of field

Mosey back to SF
Capital Letters to spell “BILLS BEAT CARDINALS”

COT: Gumbo took us out

NMS

After drenching rains, the sky was dry for the entire workout. The fields at Huguenot Park continue to not disappoint. That might have been the driest YHC has been after a “wet” workout.

YHC really enjoyed the pacman, though the ghosts won each round.

Hardywood set an impressive pace in the Blimps…glad there was a restrictor plate to keep PAX together.

Toga’s Spartan experience was discussed in detail. He would do it again but not at Wintergreen. Don’t ask him about it. Seriously.

Announcements
– Virginia Beach expansion starting the first Saturday in November. Clown car from RVA to Mt Trashmore for 6 saturdays in a row. No word yet if Wilson will be in said clown car.
– HDHH at Crossroads Wednesday night. See Hardywood for details
– Convergence Saturday 10/8, 6:00am @ Dogpile

Nine of the faithful posted on a dark, damp morning at #NoToll, following a hard rain the day before. Johnsonville unfurled The Stars and Stripes and told the pax that they could put away their gloves. The PAX initially responded with delight until it became clear why the SF was in hand rather than planted over by this basketball court. At 0530, the PAX mosied to the soccer field complex and, without pause, ran 2 loops around it (~ 1 mi.) with Old Glory leading the way.

Upon completion, Hardywood planted the shovel flag, and the PAX planked while YHC explained how Old Glory would go from there, viz. for 22 minutes, the each member of the pax would continue to run counterclockwise around the soccer complex stopping at each corner to perform the appointed exercises. The pax would continue without stopping until YHC instructed otherwise. The exercises were as follows: corner 1 — 20 merkins; corner 2 — 20 jump squats; corner 3 — 10 burpees; and corner 4 — 20 WWII situps.

From plank, YHC instructed the PAX to begin. Rosie and Hardywood took an immediate lead and did not relinquish that lead. Behind them were Gumbo, YHC, Doner Kebab, and EF Hutton. Others followed in groupings unknown to YHC.

At the end of the 22 minutes, YHC called “time,” the PAX returned to the SF. YHC grabbed the SF and commenced the final 2 laps around the soccer complex, several members of the PAX taking turns carrying Old Glory. YHC is not able to catalog all of the SF carriers because YHC was dragging a** at that point.

COT with YHC taking us out.

MOLESKIN:

There was not a lot of mumble chatter in the field this morning, but good fellowship followed the COT. Results were: Flipper 3.5; Rosie 4.5 (!); Mr. Roper 3.5; Gumbo 4.0; Hardywood 4.5 (!); Doner Kebab 3.75; EF Hutton 3.75; Viral 3.0; and YHC 4.0. Hardywood and Mr. Roper were Old Glory virgins until this morning. Both showed considerable strength. Great job, men!

I apologize for running a few minutes over this morning. For future reference, 21 minutes is probably the limit for a weekday Old Glory.

ANNOUNCEMENTS:

~ New Mechanicsville AO kicking off this Friday at 0530. New Highland Baptist Church on New Ashcake Rd. (Abacus is leading; preblast ??)
~ Spartan Run this weekend (talk to Toga or BT for details).
~ Signup soon if interested in Bear Creek 10 miler on 12/4.
~ Wednesday HH Next Week: At the Crossroads post-workout at Batteau (see preblast).
~ 10/1 Rugged Maniac, see EF Hutton.
~ 10/8 Shane’s Shuffle 5K October 8 at 8:30. (talk to Anchovy for details)
~ 11/5 launch F3Tidewater at Mount Trashmore in VA Beach. Preblast to come.
~ Monday #RiverRun is not a run anymore (see preblast).
~ Sunday Trail Run is adding a short option for any and all fitness levels.

REFLECTION:

Mark 9:35: “And he sat down, and called the twelve, and said to them, If any man desire to be first, the same shall be last of all, and servant of all.”

12 men showed up big time today and pushed through injuries and soreness from the BRR.  On the way to the AO I saw a guy running on the sidewalk with a head lamp trip and take a nasty fall.  I stopped to find out if he was ok and it was Kevin Bacon running to the AO. His legs and hands had some deep looking cuts.   Good thing Flipper comes prepared he whipped out his first aid kit for KB.

We started out with some warm ups reps of bear crawls, merkins, SSH and side walking planks.

The Thang:   3 rounds of triple check Run-Merkins-flutter kicks The Pax tore it up in about 15 minutes just in time for 3 more rounds of Run-jack knives- burpees.

Than we ran to the benches for decline merkins 25, 25 single leg jump ups, 25 knees to chest that was round 1, we had time to do round 2!!!

Ring of Fire 3 rounds 1- merkins 2- jump squats 3- American Hammers

Then we ran back to the flag side-back- side- forward, than back to the Flag.

What a great morning it was the weather was perfect and the fields are in great shape.  Thanks again for letting me lead to today.  Its was great to see Loose Goose and to meet Sin Bin out on the F3 battle field.

HEADS UPS:

Reese Strong 5k Run this Wed

Monday boot camp starting on southside instead of trail run look for the AO change

Also we will be helping Hampton start their AO so look for dates in Oct also we need help running their group for couple of weeks more info to come. It looks like Dreamliner is taking the lead on this.

 

 

8 NoToll regulars escaped the fartsack on this beautiful Fall morning to start their day right.  YHC took the Q and we celebrated an F3-style first day of school.  It went something like this:

COP (all IC):

• Arm circles 10 small; 5 big – forward then reverse
• Slow Don Quixotes x10
• Copperhead Squats x10
• Imperial Walkers x10
• Cotton/Cherry Pickers x10
• LBCx x10
• Flutter Kicks x10

Mosey to the Pavillion for school activities:

Make a Friend — Partner Leg Toss x60 (2 rounds of 30 switching partners in between)

Addition/Subtraction – Modified Lindsays with combinations of 60 — Box Jumps on the benches and Dips; starting with 50 Box Jumps and 10 Dips and counting by tens until we get to 10 Box Jumps and 50 Dips.

Multiplication – 4 Corners together as a PAX – 10 Merkins IC; 20 Donkey Kicks OYO; 30 Mountain Climbers IC; 40 LBCs OYO

Newton’s Law of Gravity Ladder – Line up on the sideline near the Pavillion and perform 1 Burpee, run across the filed and perform 2 Burpees — work up to 5, repeat 5 and then, what goes up must back come down to 1.

Mosey to basketball court for a few minutes of Biology with the Honeymoon suite — APDs, Dollies, Rosalitas.

Short Mosey to the flag for Name-a-rama, number-rama and COT.  YHC took us out.

NMS:

With today being the official first day of school for the public schools, YHC wanted to build off that theme for today’s workout.  Turns out F3 school is heavy on math, loose on science and completely ambivalent to the liberal arts.

Not a lot of mumble-chatter today.  I think the 50 box jumps knocked that out from the start.  Although YHC declared NoToll a SSH holiday after Wilson’s SSH-fest at Dogpile, YHC may have preferred some SSHs instead of all the box jumps.   The Pax pushed through the modified Lindsays and finished the school day hard with the burpee ladder.

The reason for the use of the number 60 for the PLTs and the Lindsays was because today was roughly YHC’s 6-month F3 anniversary.  It has been a great six months.  I have been pushed, beat down, built up and strengthened beyond anything I could have expected, and most of all I have rediscovered the energy and excitement of being part of a brotherhood that I have been missing since leaving VMI and playing my last baseball game.  Thank you all for playing your part in this group and for leading, following, inspiring and strengthening me.

To all the BRR participants – stay strong, stay healthy and make us proud.  We know you will!

Now go out there and kick this short-week in the pants.

Gumbo

17 brave men left the cozy comforts of their fartsack and took the toll at no toll on a pleasant and clear August morning.  Here is how it went down.

CoP

20 X SSH
20 X Imperial Walkers
10 X Daniel Son
20 X Flutter Kicks
20 X LBCs
10 2ct Merkins

20 Burpees OYO 

Mosey to Front Soccer Field

Catch me if you Can X 3 (In the dark)

1 Partner runs backwards while other partner performs exercise…upon completion exercising partner sprints to catch the other partner.

Round 1 – Carolina Dry Docks x 10
Round 2 – Bear Crawl 15 yds
Round 3 – Merkins x 10

Mosey to Pavilion

Escalator at Pavilion

10 – Jump Ups
20 – Derkins
30 – Dips
40 – Squats

Rinse…Repeat

Mosey to front field

Triple Check

1 = Pole Smokers
2 = Mountain Climbers
3 = Run

Quarter Pounder

25 Yds = 25 Merkins
50 yds = 50 squats
75 yds = 75 Mountain Climbers
100 yds = 100 LBCs

Mary

Wave Merkin X 10 finishing with 10 in Unison
Freddie Mercuries x 20
American Jammers x 15

Mosey back to flag

Numberama, Name o Rama,

Announcements

BRR Practice at Hillcrest on Wednesday; TYAs after with showing of ‘Barkley Marathons’
Reece Strong 5k 9/17
Spartan 9/24
Rugged Maniac 10/1

YHC took us out

NMS

It was a pleasure leading the PAX this morning through a series of fairly active and varied exercises.  There was not a lot of chatter amongst the PAX as we kept a pretty healthy pace throughout.  A couple of funnier moments came at my own expense as YHC fumbled through the Daniel Son exercise in the COP.  Given the namesake of the exercise applies to an 80s movie that I loved, I thought it would be a fun addition to the routine.  Unfortunately, I got a little footloose and did not execute that one well.  Hopefully, it made for a good laugh for the PAX :).

We did a lot of running this AM, and a couple of the highlights included Oyster and Hardywood crushing the sprints on the Triple Check.  I also partnered with To Can throughout the morning and enjoyed the camaraderie and solid effort displayed. All in all, the PAX got their work on this morning and pushed through each of the exercise with determination.  The wave of merkins at the end was also a sight to see.

Thanks again for letting me lead…see you all in the gloom.

KB…out!