Tag: NoToll

16 stumbled into #NoToll for a split Q beatdown between Fudd/Splinter.  Here’s how it went down.

Run from the parking area to the gate and back while Bleeder shoveled snow (and made a pile in front of Fudd’s car 😕).

COP in the grassy knoll

• SSH x 20
• Merkins x 15
• Imperial Walker x 20
• LBC’s x 30
• Slow bending squat x 20
• Mountain Climbers x 15
• Don Quixote x 20

The Thang

Grab shovels and mosey to the basketball courts.  Pair up: one man shovels snow and the other runs to the gate and back. Each man runs 3 times.

Transfer Q to Splinter.

Line up on opposite end of basketball court for “Broad Side of a Barn”.  Line in the snow made at the top of the key.  Each person must make a snowball and attempt to hit the backboard from the top of the key.  If they hit, then half-court bear crawl followed by 10 of exercise.  If they miss then, full court bear crawl followed by 20 of exercise.  Exercises were as follows (more or less):

• Splinter hit.  Half court bear crawl + 10 merkins.
• Bleeder miss.  Full court bear crawl + 20 snurpees
• Aisle 5 miss.  Full court bear crawl + 20 deep knee bends
• Rosie miss.  Full court bear crawl + 20 (2-count) LBCs
• BT hit.  Half court crab walk + 10 carolina dry docks
• Offshore miss.  Full court crab walk + 20 merkins
• Wilson hit (he cheated).  Half court crab walk + 10 Lt. Dans
• There may have been another one in there somewhere…
• TYA solidly nailed the double or nothing and we were officially done with broadside

4 MOM

• American Hammer x 20
• Flutter Kicks x 20
• LBCs x 30
• Superman x1 + 10 count

Moleskin

Bleeder does love his toys.  YHC saw a blur fly by him on Robious just prior to Huguenot Park.  This preceded a series of doughnuts in the snow towards the end of the parking area.  TClaps to TYA who did not lose his breakfast.

It was interesting to see the shoveling technique during the snow shovel/touch a gate tag-team.  Offshore and Toga went for the skinny and long.  BT and YHC opted for girth.  Others were quite crooked.  Whatever works!

The PAX was brutally bad at broadside of a barn.  Perhaps YHC should have picked the free throw line (or lower block) for the snowball toss.  Offshore couldn’t even make a snowball as he needed help from another PAX member to consummate his attempt.

Apparently Offshore’s steering column broke during the blizzard as his car now only goes forwards and backwards.

Announcements:

Swirly has Q at #SoT tomorrow.  Bring a shovel just in case you need it.  Wilson suggested to bring a crib mattress for some reason?

Respect coming for one of our PAX next Tuesday.  BT not giving up his Q so it must be epic.

Best to DK and his recovery.  Hopefully it runs as quick as it did through BT.

Splinter & Fudd out.

 

15 of the faithful appeared in the Gloom for a beatdown at noToll. Here’s how it went down.

THE THANG

Short Mosey to the Basketball Court

20X SSH

10X Merkins

50X LBC’s

30X Don Quixote

30X Imperial Walkers

4 Corners for 30 minutes

every corner 20X Merkins, 30X Box Cutters, 50X LBCS

Lunge,  Crab walk & Bear Crawl between each corner

Then a Quick game of PACMAN

Short Mosey back to the Shovel Flag

3 Minutes of Mary

40X LBCs

40X Bama Prom Date

Ricky Bobby took us out in the COT

 

Moleskin

As YHC arrived at the AO, and cranked the tunes from PANDORA,  U2’s Sunday, Bloody, Sunday was heard;  Swirly upon hearing the song said, how appropriate for a Bleeder Q. YHC did plan to take this Q,  It’s been exactly two years since the “Bleeder incident.”  YHC is happy at this point to be able to walk( & bear crawl)  Thanks to all you guys for continuing to grow F3 like you have! YHC would not be any where close to physically normal;  OK,  Normal is definitely a relative term here.

Sippy approached YHC as the PAX was starting to gather wondering, given YHC lack ability to shake prolonged knee injuries, if we were going to run much.  Sippy looked slightly dismayed with my response that we would run, but not very far.  YHC assured him that there would be plenty of activity;  however, it should be noted that no one in the PAX was wearing short; most must have expected little activity and dressed accordingly.

Thanks to TYA for announcing to the PAX that YHC birthday was yesterday.  Another year older & wiser perhaps, but still no respect like TYA and Ricky Bobby!

Lug Nut made Circle K look early as they both arrived in LIFO fashion.

PACMAN was a good change of Pace,  Sippy first introduced the concept to YHC at Dogpile.  YHC adapted it for the noToll crowd!

SOT – DK Q— something about wooden spoons….

Hump Day Happy Hour this Wednesday at Postbellum – DK is also the Q —- more wooden spoon stories…  Times for most 5-7,  some may arrive earlier.

14 strong went ahead and  got out of the fartsack this morning to take on No Toll!

Mossy  to the back parking lot – COT: 20 SSH, 15 Windmills, 10 IW, 50 LBC’s

Mossy to the field – Triple Check : Teams of 3 –  Run forward to the sideline and backward back to the side line – Flutter kicks, Dips on the bench – 3 rotations..

Mossy to the parking lot – Four Corners in the parking lot: Split up in groups starting in each corner. Corner 1- 15 Pole Smokers – Corner 2- 20 Merkins – Corner 3- Jumper Squats – Corner 4 10 Burpees.   4 rotations..

Indian run around all of the fields and back to the flag.

Ring of Fire : 10 merkins each – holding plank – Superman song with a  a long 20 count!

Moleskin:

When the second car pulling into No Toll was a cop @ 5.22 YHC thought well it may just be me and Bleeder this morning but as usual the flood gates opened at 5;25 and the pax rolled in… Rosie still rockin the shorts in 26 degree weather and others bundled up like they were in the North Pole..

As you all know YHC is a member of the F3 Corporate Executive Team and I know who shows up to workout and who does not – make no mistake – I keep a record/file of this info in my head 🙂 and oh  yes TYA and Bleeder have a spreadsheet as well !! F3 Corporate Baby!

The pax quickly waremd up with the quick triple check and moved right into the 4 corners (no breaks in a Swirly Q).. Very proud of the pax for attacking the 4 corners burpee’s and all…

The Indian run lead by Bleeder and his Bike was exactly as challenging as YHC thought it would be…. Bleeder started out at a nice crisp pace and the pax really had to push it to get up in front… Many thanks to Splinter for checking back and recovering our buddy FlashDance . It was so dark out there if a man went down we would have had a hard time finding him..

In typical Swirly Q fashion we ended with a nice ring of fire and the pax crushed it – well done fella’s!

Announcements :

BRR – It’s coming up soon – time to commit,  prep, and plan – if you are interested see TYA!

HumpDay Happy Hour : DK is taking the lead and says he will be arriving @ 4 – and will most likely be 3 beers in before the  pax arrive  see him for details…

New AO ? : If you are interested in starting a new AO (Like In Mechanicsville” LabRat/Circle K” Fudd @ UofR  go for it – questions see Bleeder)

Great work today guys – see y’all in the Gloom!

Swirly

 

 

Cold weather changes things, but not all of it is for the worst.  Alright, YHC can’t think of any reason that it helps except that it is good for pushing yourself.  16 (I think?) posted for a glorious 17 degree morning at NoToll, and here’s most of what happened:

Pile up the iron in the parking lot before COP: SSH, Mtn Climbers, Russian Soldiers, maybe something else.

Grab your favorite weight and bear crawl with it down the parking lot.  Lunge back while doing through the legs passes of the weight.

Circle up for:

• Goblet squats
• KB Swings
• Discus, ea. arm
• Shopping cart/High to low side press ea. arm
• King Kongs/clean, curl, press
• Bear crawl with weight up the parking lot then partner up for farmer’s carry (your weight plus partner’s) back to cars while partner does mtn climbers: repeato x4
• Bear crawl with weights back to circle
• AMRAP: 10 swings, 10 goblet squats, 10 shoulder press for 5 minutes
• Plank for 30 sec and goblet squat for 1 min: repeato x4
• Hold hip thrust for 1 min and deadlift for 1 min
• Take the weights back

COT

NMM:  Where to begin on this one?  First, I think the workout above is a rough estimate of what we did.  It was pretty much a stream of exercises and on the fly changes based on some notes scribbled on a weinke (Yes Wilson, I had a weinke.) and a desire to keep moving.  Great work by the PAX in what was not the usual F3 workout.

Notes in no particular order:

• Everyone is a music critic, and Toga’s music selection got as many positives as negatives.  It’s still better than staring at each other.
• Damn, that was a lot of goblet squats.
• Welcome back to TYA, and it was good to see he and DK sharing a special love for all things London.
• YHC lost the roll call because the iphone froze (not kidding).  YHC also almost didn’t get home when the key fob froze and Mr Durango didn’t think it was there.  The fob was warmed to finally get it to start.  Don’t ask how I warmed it.
• Great to see Monkey Wrench back after his first post just yesterday!
• See TYA if interested in the Frostbite 15k
• Tell your friends and other sad clowns about F3.  Let us know if you have ideas for other AOs or workouts.

12 Posted for a beautiful morning at NoToll.  Guess what?  It rained at NoToll.  It would have been odd if it hadn’t!

Thang:

Mosey to center of parking lot for COP:  Russian soldiers, Imperial Walkers, Scapula merkins, SSH

Mosey to field for the beginning of the myriad of burpees:

• 10 feet together burpees, run field, backwards back
• 5 feet up on bleacher burpees, run field, backwards back, 5 more with feet up
• 5 single leg burpees, bear crawl to mid field, run the rest, backwards back, 5 more single leg burpees
• 5 single arm burpees, bear crawl to mid field, run the rest, backwards back, 5 more single arm burpees
• 4 minutes of ciabatta squats getting your 6 all the way down on the bleachers
• 4 minutes of ciabatta modified muscle ups on the top bleacher
• Mosey to parking lot for 5 quickstep burpees on parking barricade
• 5 lateral quickstep burpees on parking barricade
• Mosey to tennis court for burpee shuttle run with 5 burpees at each end up to 25

Circle up for Mary: American hammers, heals to heaven, slow Freddie Mercury, Alabama prom dates- ROLL TIDE!

Lab Rat took us out

NMM:

The PAX expected a Saab’esque mud fest, but Toga had more respect for the fields.  YHC also recently saw a video on different styles of burpees= instant workout plan.  In hindsight, the 5 rep burpees should have been replaced with 10s, but we’ll save that for another day.  It turns out that there is no limit to the fun this exercise continues to provide, and the PAX did a great job with all of them.

There didn’t seem to be a lot of mumble chatter during the workout, but Wilson seemed thankful for a solid head-start on his burpee challenge.  Lab Rat also informed the PAX what he wanted to do with Aisle 5 in the back of a car.  Innuendo be damned.

Special thanks to Dr Evil for posting with us and not showing us up too much.  Lab Rat also did a great job closing us out.

20 souls decided to enjoy the warm temperatures and steady rain at No Toll this morning.  Here’s how it went down:

The Thang:

Mosey the big loop around all the fields at Huguenot Park to arrive at the pavilion in the center.  Following a brief welcome and intro, commence with 24 single leg Alabama prom dates, 12 Bulgarian split squats, 25 derkins, and 15- 2 count stepup jumps.  Switch legs on the prom dates and Bulgarian split squats on the repeato.

Mosey around the complex to meet back at the pavilion for 15 jump to stepdown and 15 donkey kicks to the bench, repeato.

Mosey around the complex to the bleachers by the first field.  While holding the underside of the bleachers execute 50 rows, 40 modified muscle ups, and 25 single arm rows with rotation for ea. arm.

Mosey around the complex and back to the road for lunges back to the flag (~.25 miles or 157 Irishman lunges).  Mtn Climbers till everyone was present.

NMM:

YHC packed the family truckster till midnight in preparation for a lovely drive to WV later today.  Needless to say, this left YHC feeling a bit the Grinch initially.  Not to worry!  Aisle 5 promptly announced the need to take off his clothes when he found out who was Q.  My preference would be to leave this comment alone and not ask for an explanation or details.

Last week saw a bunch of VQs.  This resulted in lots of creativity and new blood in leading the PAX, so YHC felt like something new and different was required to keep that going.  Fudd announced his displeasure with the workout, and that’s an early Christmas present in YHC’s book.  Obviously some of these things will get repeated, and some won’t (unless we have some structure that can support 20 dudes doing rows and muscle ups).

Special thanks again to Guinness for bringing some Charlotte cheer to the PAX.  He also gave us a lunge count on the trek back to the flag.

Great work everyone, and Merry Christmas!

19 strong gathered on a warm December morning for a Christmas song themed beatdown.

The Thang

COP:

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 2^nd and 1^st together, then do the 3^rd, 2^nd and 1^st and continue through all 12 “days”.  The exercises were as follows:

Day 1 – Dozen LBCs (144 total)

Day 2 – 2 Sprints across the field (22 total)

Day 3 – 3 Diamond Merkins (30 total)

Day 4 – 4 Imperial Squat Walkers (36 total)

Day 5 – 5 “Golden” Burpees (40 total)

Day 6 – 6 Dips (42 total)

Day 7 – 7 Lunges (each leg) (42 each leg)

Day 8 – 8 Decline merkins (40 total)

Day 9 – 9 American Hammer IC (36 total)

Day 10 – 10 Flutter kicks IC (30 total)

Day 11 – 11 Reverse crunches IC (22 total)

Day 12 – 12 Broad jump burpees (52 total burpees)

Mosey to the front field for a ring of fire with merkins and quick plankorama.

Mosey back to shovel flag for COT.

Moleskin:

YHC was appreciative of the strong turnout for my VQ, it was a pleasure to take the lead this AM.  It took a couple rounds to get used to being on the Q side of the cadence but it started to get easier as the workout progressed.  Toga called out YHC on the Weinke in my pocket but it did not need to be used.  Always good to bring protection, especially on the VQ.  It was great to see Wedding Singer again, most of us know how a 2.0 can wreak havoc on the schedule and sleep habits.  Ricky Bobby put his motor into top gear and blew by YHC on a few of the sprints.

YHC started to mosey at 0530 and a few of the PAX almost got run over by Fudd coming in hot.  Fudd may have a few dents in the back of the car from the PAX gently tapping the back.  YHC was encouraged to alter the workout to include flipping Fudd’s ride but we had a Christmas song to get to.

There was very little mumblechatter during the 12 days but the pre-game discussions were lively yet again.  Swirly heard a list of words and phrases used before 0530 that have rarely been uttered that early in the morning.

VQ week in RVA with Circle K yesterday, YHC today, Aisle 5 at SOT and a rumor of Offshore at 45MOM.  Lab Rat’s Q of the trail run was questioned as a valid VQ but he is also signed up for Friday RAMM so we may need an official ruling of the VQ there.  Toga has volunteered to handle the official rulings.

Great way to start the day men!

Announcements:

HDHH Wednesday at 6 at American Taproom.  Lockjaw posted the pre-blast.

EMC Christmas party at 3106 Lanvale Ave. Thursday.  Contact Lugnut for more info.

3^rd F by Earthworm at the coffeeteria Saturday after Gridiron.

10 strong souls posted in the gloom, and that’s putting it Mildly.

THE THANG

Mosey to water Tower and to the First COP

COP

25X SSH
24X DonQuiote
25X Deep Knee Bends
24X LBC’s

Mosey to corner of Field

Merkin Ladder 1-10 around outer part of the Fields and parking Lot. (2 laps – 1 mile) using the four corners as each rung on the ladder

Next evolution 11-20 Merkins, Using the four corners of the Parking lot.

Circle up at the end of the Ladder-

Do Merkins to Failure, then Merkin on knees to failure.

Mosey to Bleachers for some Triple Check

Pair up in teams of three- One does dips, one Planks, and One Runs a lap around the parking lot.

Mosey back to the Shovel Flag

COT

Moleskin

When YHC arrived at NoToll this am and having the Merkin Challenge Month in the rearview mirror, YHC thought about how to pound out a few more merkins; realizing that Christmas Trees usually need a ladder, the Merkin Ladder was needed to help put up a tree.

KUDOS to South Cream, It was his second time out and he plowed through the entire set, Swirly did run back to check on his as he appeared to be face down in a puddle.

TYA arrived a few seconds late, but to even it out his Bass Pro Fishing Rain gear was a few decades early, circa 1972. He was quoted in saying that this was the hardest post ever!

No announcements, however, it’s my understanding that Johnsonville is putting together a form of challenge that includes Burpees… are you kidding me Burpees really?!….. Burpees Seriously Burpees!!!!!!!!!!! sign up on the Spreadsheet Jville is putting together.

15 faithful and 1 FNG posted on a crispy morning, the temperature gauge showing 29 degrees at start of the beatdown:

THE THANG

COT:  45 SSHs, 10 Merkins, 20 Flutterkicks, 15 Don Qs  then 1 lap around parking lot

Mosey to soccer field #1 for:  Merkin Ladder

Run width of soccer field, 20 Merkins, run back to other end, 19 merkins, and so on to 1, 210 Merkins in all

Mosey to shed/poles for Triple (double) check:  Balls2the Wall, Pole smokers, run to gate in middle of the road, repeat 2xs.  Finish Triple check with 20 Merkins IC.

Mosey to soccer field #3 for:  Honeymoon Suite

2 Sets 20 each of  Monkey Humpers, Alabama Prom Dates, Pickle Pounders

Mosey back to the flag

MOLESKIN:

Nice showing of 16 strong on a cold morning.  YHC underestimated how long the Merkin ladder would take but glad we did it, for those doing the November Merkin challenge this morning was 250 in total.  The Side Straddle Hops were supposed to go to 40 but BT commented about this being a Jville like start causes an additional 5 more. In all honesty YHC wanted to get to 50 but started to get out of breath, don’t know how Jville does that!  Props to TYA on posting after staying up late to watch the Pats victory, that is dedication.

Welcome to Salad Cream!  Posting on a cold morning and diving right in with the Merkin Ladder is a great way to start.  YHC is also glad to have more mid-30’s aged PAX like EF Hutton and Salad Cream to take some of the Hate away from those in their late 30’s.

The Honeymoon suite did not devolve too much into infantile comments at the end.

Announcements:

45MOM Thursday is at 7:00.  OBT is in town so come out if you are in town.  As well many PAX are participating in various Turkey Trots.

Have a great Thanksgiving!