Tag: NoToll

15 faithful and 1 FNG posted at NoToll on a day that was had to call the gloom.  Here’s how it went down:

COP

Don Quixotes x 10 IC, Copperhead squat x 20 IC, SSH x 25 IC, Merkin x 10 IC, LBCS x 20 IC

Mosey to the pavilion for Nicole.

20 min timer.  Derkins AMRAP, 1 lap around the soccer field,  Dips AMRAP, 1 lap,  ball dippers AMRPA,  1 lap,  rinse and repeat for 20 min.

Mosey to basketball courts.

Partner suicides

1 partner runs a suicide while partner 2 does AMRAP of exercise.

Round 1 – Burpees

Round 2 – LBCs

Round 3 – Box Cutters

Ring of fire.   Start in Al Gore, first time around 10 merkins, stay in plank after merkins, round 2 back up for Al Gore after 10 merkins.

Short mosey back to shovel flag.

COT.

Great work today men.   Welcome to Mike Goldman, Gumbo.  Gumbo is a long time buddy of YHC and I have had him in the EH for a while and glad he finally posted.   YHC will admit to thinking about his F3 name prior to him posting and was happy to hear he cleared his schedule to post today so YHC could have final say.

Apparently Nicole did not make a good impression on the PAX as heard in the mumble chatter throughout the 20 minutes.  That likely means she’ll make another appearance, especially since the true Nicole includes pull ups only.  Lab Rat pushed ahead for one full extra lap before time ran out, we saw you working.  The consensus was burpees and suicides do not go well together but YHC didn’t want to get through a workout with no burpees.

Fudd showed off his animal call ability when he responded to the owl in the woods and it dove over the ring of fire.  Showing off his oneness with the wildlife he so likes to hunt.  No confirmation that the owl was looking for a Rat.

Announcements:

EF Hutton spoke and the PAX listened, he is setting up a softball team, contact him if anyone is interested.

HDHH after the initiation of the new Mechanicsville AO.  See the preblast for more info and let Lab Rat know if you are coming.  The Ratskeller closes at 7:30pm.  New AO will start March 22.

New AO starting in April, Wednesdays at Dogpile.  Swirly can’t get enough of the Ampitheater and a few of the PAX want to make a shorter trip on Wednesdays.

Splinter has the Q tomorrow at SOT.

18 Faithful RVA PAX and 1 FNG gathered at NoToll to welcome the month of March with an early morning beatdown. It went something like this:

THANG:

COP – 28 SSH, 14 Merkins, 28 Flutter Kicks, 14 Grandpa Don Quixote, 14 Hillbillies

Mosey to poles

Lindsay (40’s): Pole Smokers + Imperial Squat Walkers

Mosey to soccer field, circle up under lights

Guantanamo: 1 round

Shimmy to bleachers

Lindsay (40’s): Dips + Monkey Humpers

Mosey to adjacent soccer field

LugNut’s 4 Corners:
Round 1: 5 Merkins + 10 Mountain Climbers each corner
Round 2: 10 Merkins + 20 LBCs + extra lap at beginning (Restrictor Plate to top Round 1 finishers)

Roxanne: F3Nation.com Lexicon style: planking, push-up at “Roxanne”, plank jack at “Red Light”

Mosey to Gate

28 lunge strides

Mosey to Flag for COT

MOLESKIN:

YHC left his gloves in the car. What an idiot. The ground was cold enough that YHC’s hands struggled to write down PAX names during COT.

Imperial Squat Walkers eat up a lot of time.

The Guantanamo was fun. Let’s include a round of running around the outside of the circle next time with Partner Leg Tosses for the PAX.

The Roxanne was tough. YHC is pretty sure everyone took a bit of a breather on their own…except for Sippy, possibly because he was seriously shaking it off afterwards. FEBA!

Welcome to FNG Glee, though we should have named him Falsetto. YHC was Q, and the Q may change Glee’s name. YHC knows where Glee lives and will pick him up any morning he wants to post.

ANNOUNCEMENTS:

F3 Weight Loss Challenge: See previous Back Blasts

HDHH March 16 in Mechanicsville: See Circle K’s forthcoming Back Blast

Regular workouts this week: YHC is Q’ing Grid Iron on Saturday

When EF Hutton talks, the Pax listens.  15 Faithful were greeted with a cool, extra WET and gloomy, mostly upper body beatdown.  Here’s how it went down.

The THANG

Mosey out to street and back to basketball courts for warmup COP

COP

• SSH x 15ish
• Don Quixote x 15ish
• Arm Circles F/B x 10ish
• Russian Soldiers x 15ish
• Mountain Climbers x 25 each leg (OYO)

In and Out (Baseline to Midcourt)

Round 1

• Bear Crawl In, Merkins x 10
• Crawl Bear Out, Merkins x 10
• Repeato

Round 2

• Forward Lunge In, Prisoner Squat x 10
• Backward Lunge Out, Prisoner Squat x 10
• Repeato

Round 3

• Crab Walk In, Diamond Merkins x 10
• Crab Walk Out, Diamond Merkins x 10
• Repeato

Round 4

• Step Up Burpees In

Mosey to back parking lot bleachers

Alternating Muscle Ups with Squat and Dips (20 second intervals w 10 second rest) x 3 rotations

Toppling Dominoes (derived from the Ring of Fire)

• Line up 1 or 2 PAX per curb down the parking lot, plank left hand high, start at one end, rotate to regular plank position for Merkins x 5, hold plank through end. Next PAX and so on down the line.  Repeato starting at opposite end, right hand high.

2/3 Triple Check

• Balls to the Wall
• Flutter Kicks
• Run to Gate and Back

Indian Run Around Parking Lot a few times

Mosey to mini-shovel flag

MOLESKIN

After four months of weekly to twice-weekly posts, YHC decided it was time to step up and lose his V.  After a few minor counting hiccups during the COP, YHC and VQ settled in and lead the PAX through a series of his favorite exercises from the past four months.  Some of the PAX may have noted similarities to their own workouts, only modified so YHC can take full credit.  Notable moans and groans were heard throughout the beatdown, though not sure if that was the weather or the workout.

TYA especially enjoyed the muscle ups (thank Toga for that one) and the Toppling Dominoes may appear in a Swirly Q sometime soon.  YHC is not sure if TDs already exist in the F3 Nation, but would like credit for creating and naming an exercise if not.

It was an honor to step out front today and look forward to doing it again.  YHC appreciates the words of encouragement and welcomes any constructive words of advice.

ANNOUNCEMENTS

Fudd invites everyone to join him for golf.  Will be raising money for something or someone.  Contact Fudd for details.

HDHH was a great success last week and will come around again on the 3^rd Wednesday of March.

10 (ten) dedicated and faithful PAX disregarded the clear signals of “messy weather” to find some adventure and pain in the #Gloom at NoToll. All were ready to rock & roll, and most (all?) were dressed ready to help dry off the pavement a bit.

THE THANG

Warm-up mosey out toward Robius, turn around at the beginning of the ice. Back the other way and into the woods behind the tennis courts. Just in case you forgot, there’s blocks in dem dere woods! Grab your #coupon and circle up back in the parking lot.

Warm-up COP
Don Quixote x20
Block Merkins x10
Russian Soldiers x20
Block Mountain Climbers x20
LBCs x25

Mosey with coupon out to the back larger parking lot

Blocked Four Corners
Corner 1 – Block Curls x20
Corner 2 – Merkins x20
Corner 3 – Block Rows x10 each arm
Corner 4 – Burpees
Repeato all x3

‘Round the Lot – Clockwise this time
Leg 1 – Partner carry
Leg 2 – Wheelbarrow Crab Walk
Leg 3 – Bear Crawl
Leg 4 – Wheelbarrow Lunges
Repeato all x2, second time around partner switch on first leg

King of Hearts
Round 1: sprint to corner, sprint back. Plank when finished
Round 2: side shuffle left to corner, sprint back. Plank when finished
Round 3: side shuffle right to corner, sprint back. Plank when finished

Grab your #coupon & head back to where the shovel flag should have been. Replace block in dem dere woods along the way

COP – 2 minutes of Mary
LBCs x20
Alabama Prom Date x15
Freddie Mercury x20

COT

 

MOLESKIN

– @Sippy Cup is so strong he broke a block. Apparently it was completely pulverized because it was nowhere to be seen after that.
– As is the case with most times that YHC is Q, there was much that we did not get to on the #weinke. You can bet that it will all make it into a future workout.
– Multiple audibles were called in this one today, most notably shortening the warm up run and multiple changes/deletions of the intended Wheelbarrow. YHC believes there was no love lost on the latter.

ANNOUNCEMENTS

– HDHH tomorrow 6:00PM at The Answer (behind Mekong on Broad Street). Come one, come all!
– F3 Hampton launches in May. Plan on heading there for a Sat workout.
– Toga & Swirly charged the group to start talking up F3 at any men’s groups at church, etc. Get to it.
– Fudd has details on golf tourney. Once he sends them to YHC this space will have them too.

18 strong faithful RVA PAX gathered for another installment of a NoToll beatdown. BT and Swirly planted the shovel flag, and it went something like this:

THANG:

COP: 28 SSH, 28 Crab Cakes, 28 Boxcutters, 28 Russian Soldiers, maybe 1 other?

Mosey around parking lot to Soccer field.

11’s across width of Soccer Field: Burpees + Real Lt. Dan’s (4 lunges + 1 squat)

Circle up in center field for Circle of Shame:
Bear Crawl 1 revolution + Crawl Bear 1/2 revolution

Mosey to bleachers for Triple Check: dips, flutter kicks, run width of soccer field and back
Audible called for Quadruple Check.
45 second Plank-O-Rama

Quick COP: 28 LBCs, 28 American Hammers

Mosey back to flag. Stop @ gate and lunge 50 strides. Continue mosey back to flag.

COT

Fudd took us out.

MOLESKIN:

Where was the dusting of snow?

YHC needs to purchase a watch so that Splinter will stop accusing YHC of carrying a Wienke when YHC is just carrying is cell phone to keep track of the time.

Wedding Singer still thinks the wrong team was in the Super Bowl.

Viral suggested that the 28s in the first COP were in honor of Jonathan Stewart, RB of the Carolina Panthers.
The RVA Pax knows differently.
HTTR.

YHC handed Swirly and BT the shovel flag upon his arrival. They were still holding it after YHC returned to the pregame circle. Maybe they thought we’d run with 2 pieces of a shovel flag? Either way, never assume that BT and Swirly know to PLANT a shovel flag.

YHC: “We’ll be doing real Lt. Dan’s: 4 lunges and 1 squat.”
Fudd: “Who says those are real Lt. Dan’s?”
YHC: “I do and I’m the Q.”

Fudd was also confused that 2 exercises are meant to be performed during the 11s. Thanks for keeping tabs, TYA and keeping Fudd honest, even though this was meant to be a “You vs You” workout.

Sippy kept an impressive pace to lead the 11s. Way to push it Sippy.

After the Crawl Bears on our way to the bleachers for the Triple Check, Toga asked YHC if YHC was doing ok. YHC definitely felt dizzy from the Circle of Shame…were YHC’s words slurring or was YHC running crookedly? Either way, thanks for checking in.

Sadly, YHC could not find Daft Punk’s “Around the World” on YHC’s phone to play during the Circle of Shame. Thanks for the support as YHC searched, Toga.

Announcements:

Swirly Q @ SOT tomorrow.

Viral Q @ Hump Day Happy Hour next week.

Never Q’d? See YHC if you need some tips and pointers. Let’s see some new Qs soon!

17 Faithful gathered on an unseasonably warm morning to push themselves and celebrate a little more RESPECT within the PAX.  Here’s how it went down:

THE THANG:

Mosey to the far parking lot for COP:

Arm circles x 12 in each direction, Abe Vigodas x 10, SSH x 50, Slow squats x 10, LBC’s x 20

Mosey to the corner of the parking lot nearest the bleachers for “50’s” utilizing merkins and squats in tandem repetitions of 40/10, 35/15, 30/20, 25/25, 20/30, 15/35, 10/40.

Split up for “Go for the G.O.L.D.” (modified 4 corners).  PAX divides into 4 groups and completes 2 circuits of the specificed exercise:

Corner 1: Gas pumps x 15

Corner 2: One-legged burpees x 5

Corner 3: Lt. Dan’s x 10

Corner 4: Dips x 20

Convene in the center of the parking lot for Ab-a-rama accompanied by period-appropriate tunes from Feb 2, 1966 and April 1965:

LBC’s to “We Can Work It Out” by The Beatles

Flutter Kicks to “No Matter What Shape Your Stomach’s In” by The T-Bones

Box Cutters to “The Birds and The Bees” by Jewel Akens

Head to Shovel Flag with “Stop in the Name of Love” after exercises completed for COT.

MOLESKIN:

Given that today is Groundhog Day and it has been almost two months since our last Old Glory, many may have assumed that they were in store for yet another iteration of one of our favorite benchmarking workouts. Is YHC a one-trick pony when it comes to workouts?!  Not so fast!  Old Glory will resume, but today we celebrated the Golden Anniversary of the birth of one of our esteemed PAX!  “RESPECT” must be ushered in properly, and YHC was sure to bring the soothing sounds of the sixties to complete the party and muffle the cries of pain from the PAX.

It appears that YHC has had too much interaction with Lockjaw and Saab as he almost opted out of cadence in the first COP, and then almost skipped the Numberama. Turns out those are still part of a workout.  Bleeder showed up fully prepared for some sloshing around at NoToll with a sweet fatty mountain bike.  Apologies for not allowing full engagement, but Thursday should be pretty wet!  Much grumbling with YHC’s audible to amend our traditional Lindsay/40’s set to a 50’s set to start the day.  175 merks and 175 squats brought some real pain, and at one point YHC thought he had overdone it.  That said, all prevailed, although it was suggested that 50’s be retired (not by Swirly, mind you).  One-legged burpees are a lot harder than they look, but it appears EF Hutton may practice these at home as his form was perfect.

In researching for today’s beatdown, YHC found an article about exercises for men over 50 to avoid “Boomeritis,” otherwise known as pain/injury associated with older athletes when working out.  It suggested things like rotating your head in circles, doing 20 minutes of light cardio every week and working on your balance by standing on one foot and letting go of the shopping cart while at the grocery store.  I’m glad to say that those don’t apply to this group, and one need only to watch TYA (and listen to him run his mouth), Ricky Bobby, Aisle 5 or any of our other guys to know that.  Instead, they’re pounding out 175 merkins, running 5 miles or training for the BRR.  Aye, men!

The highlight had to be the Ab-a-rama.  What better way for a 50 yr old to celebrate his day then to work on his CORE?  Lots of mumble chatter here, but frankly YHC only heard mostly laughter mixed with grunts and shrieks of pain since the speaker was blasting in his ear.  As stated, thankfully Pink Floyd wasn’t topping the charts 50 years ago; 2 minutes is long enough.  YHC pulled the Top 10 from the week Aisle 5 was born as well as the month he may well have been conceived.  The titles of the songs ironically were perfect.

Announcements:

SOT chest beatdown Wednesday led by Lugnut.  Spring Break is right around the corner!

45MOM Thursday led by Toga

TYA’s daughter issued February Challenge:  10k step ups.  Can’t use the automatic stair-chair this month, TYA!

Great workout, men.  AYE!

 

 

 

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