Tag: NoToll

15 strong men gathered on a seasonably cool morning at Huguenot Park. The celebratory beatdown went something like this…

THANG

COP: 40 SSH, 40 LBCs

Mosey to Soccer Parking Lots

40 x 4: 40 lunge strides then run around square parking lot…TD Al Gore when done. Repeat 4 times.

Mosey to benches

Forty (Lindsay): Box Jumps & Muscle Ups

Circle up on field

Double Tabatta: 40 on, 20 off (alternating between Imperial Squat Walkers & Box Cutters)

Line up at end of field

Abbreviated Beast: 4 stations per half, 5 reps…for a total of 40 reps
1 set: Merkins

Circle up quickly

4 minutes of burpees: try to do 10 per minute for a total of 40

Mosey back to VSF

COT

Johnsonville took us out.

Naked Moleskin:

YHC turned 40 yesterday and tried to incorporate as many things “40” as possible, coming just shy of passing out banana chips and listening to U2’s Forty.

The Forty/Lindsay was in honor of Toga.

Not much rest today…the PAX was strong…must have been the weather

YHC found $25 cash money on the fields during the Beast. Not being claimed by a member of the PAX, the coffeteria that followed was courtesy of the poor soul who is missing $25. Good fellowship and outdoor seating! Cheers for that.

No more hate…finally time to coexist.

Cheers to Shawshank for working out with F3 RVA this summer while home from VMI. Good luck next year! You’re always welcome to join us whenever you’re back in town. Take Flipper up on his offer to buy you a bottle of Merlot.

Announcements:

BRR meeting @ TYA’s house after the Aug 31 Hill Run

Grid Iron this saturday: bring kettlebells, jump ropes, medicine balls and 2.0’s

14 faithful posted at 0530 in 72 degrees and low humidity.  Delivered disclaimer before moseying to the fields.

1st workout consisted of 4 cycles with 8 circuits.  Each circuit being 45 seconds with 10 seconds rest.

Circuits – Burpee Tuck Jumps, Merkins w/ alternating hand positions (1 hand fwd w/1 back and switch), High Knees, V Holds, Merkins w/ front punch, Elbow Plank, Spider Man Plank, Leg Raises over cone.

For fear of pulling an Elvis, DK posted shortly after the beginning of the first circuit.  Early on there was healthy chatter amongst the PAX.  Who would have thought vinegar was a great nutritional supplement for poultry?  There were a few whirley birds towards the end with one PAX member even being transported back to a middle school dance as he attempted a moonwalk to Welcome to the Jungle?  The cloak of darkness will fortunately conceal his identity.

Mosey to the goal line for the last circuit.

8 burpees over partner in plank.  Then switch

16 elbow up merkins with partner doing flutter kicks.  Then switch

20 plank jacks with partner doing flutter kicks.  Then switch

5 level suicide ladder for the finish.

This was cardio heavy and a strong showing by the PAX.  For his second time, Peaches did well and muscled through.  After his sprint performance, Rosie could possibly be renamed Gazelle.

Announcements – Check with Hardywood for details on the next happy hour.  Per DK, Bring Water!  Say a little prayer for Viral’s sister in law and soon to be newborn child.

With an elite group of Southsiders, aka the Army of Northern VA, dispatched across the James to wage a campaign on Daville 8 other regulars and 1 FNG posted to NoToll. 70 degrees and rainy at the start, but when is it not raining at NoToll?

Mosey to parking lot for COP and disclaimer: 25SSH, 20 IWs, 10 Merkins, 20 Flutterkicks, 15 DQs, 10 Burpees.

4 laps around parking lot- Sprint 1st leg, jog remining 3, increase sprint section each lap until sprintin whole thing.

Mosey to benches- 3 sets of: 15 Derkins,  10 Step ups RL, 20 Dips, 10 Step Ups LL. Partner up for PLTS – 4 sets of 20 each. Then 20 Derkins OYO.

Mosey to bleachers for Chiabattas- Muscle Ups and bench kicks. Mosey to Basketball court-

Run to mid court, 5 Burpees, run to end of court, 10 burpees. Bear Crawl to mid ct, 10 close grip merkins, crawl to end of ct, 10 more merkins. Circle up for some Mary-

APDs, Hello Dollys, Freddy Mercurys, American Hammers. COT

NMS- Welcome Peaches, way to post on a rainy morning. Glad that Hardywood could at least LIFO to show you the ropes.

Strong group this am. Lots of Ab work between elbow plank, PLTs, and bench kicks. Hey, YHC needs to get ready for the beach. Wedding Singer was pushing through a sore back like a champ.

The PAX did play on the fields, defying the Campos sign. Peaches naming went very quickly and Wilson was pleased with the outcome.

Again once we started the PAX didn’t even notice the rain, just dove right in.

Announcements- See Flashdance about Festy 10k, but note do NOT each the brownies at the finish line.  New possible Sunday AM boot camp in the works, see YHC or Swirly with AO suggestions.

Well maybe Chum Bucket is alone, but there were ten at NoToll who were ready to get after it.  Here’s how it went down:

Mosey to main lot of COP and disclaimer:  Mtn Climbers, Don Quixote, Merkins, Hillbillies

Mosey to first field for something like a Crossfit WOD called Kelly:  Run a lap, 30x box/bleacher jumps, 30x muscle ups, ab fun and repeato x5.

Mosey back to flag for 5 minutes of Mary

NMM:  First, YHC was a bit concerned after reading the backblasts that it would be lonely at NoToll and going through the Kelly (you actually do wall ball shots instead of the muscle ups, but who has 10, 20lb medicine balls?) by yourself did not sound like fun.  This concern led to the need to find just the right My Morning Jacket track while driving by UR.  YHC almost took out a Spider Run participant, but maybe he needed to get to NoToll to work on those soccer arms?

YHC didn’t let the PAX know how many rounds there might be, but I honestly didn’t hear any complaints till the end when Rosie questioned my creativity.  The PAX got after it, and there were strong performances all around.  Rosie kept up a strong lead with he and Honey Do finishing the jumps and MUs together.  Mr Roper (terrific F3 name) and FlashDance were grinding out the reps.  Oyster was egged into trying to beat Rosie back to the flag (it was close), and Hyena cruised in with a smile on his face.  Well done all!

Announcements:

• 2nd F Event Friday 1730 at The Answer- Pre Convergence chance to hang with Gnarly Goat
• CONVERGENCE 0700 Saturday, DogPile with GROW school led by Gnarly Goat at ET’s immediately following the workout
• BRR is oh so soon
• 9/17 F3 team at Reese Strong 5k: http://www.reesestrong.org/reesestrong-5k/
• 9/24 F3 Team at Spartan, see Toga or just signup
• See Flashdance if interested in Festy run, early Oct.

Stay Classy,

Toga

PS:  You may want to check this out.., it could come in handy very soon:

17 strong posted for a Huguenot Park beatdown. 81 degrees at 5:30am. It went down something like this:

THANG

COP
20 SSH, 20 Imperial Walkers, 20 Crab Cakes, 21 LBCs

Mosey to first soccer field

10 minutes of burpees

Mosey to parking lot

Conveyor Belt: 3 columns of 5-6 PAX, standing 2 parking spaces apart, perform appointed exercise, bearcrawl forward, guy at front runs to back
3 iterations: 5 monkey humpers, 3 squat jumps, 3 merkins

Mosey back to soccer field

Taking & Thinking: listen to “Ride” by twenty-one Pilots, lunge in place, when you hear “take”, “taking”, “think”, or “thinking” perform 2 squat jumps

Mosey back to parking lot

Backwards Conveyor Belt: same as before but crawlbear backwards to each station
2 iterations: 5 monkey humpers, 3 merkins

Mosey to tennis courts

5 Minutes of Mary: 20 Freddie Mercuries, 20 Rosalitas, 20 Hello Dollies, 20 LBCs, 20 Alabama Prom Dates, 20 American Hammers

Mosey back to SF for COT.
Johnsonville took us out.

MOLESKIN:

Happy Birthday to Rosie!

YHC stole most of this workout from his own Circus Maximus workout from a few weeks ago where the Conveyor Belt was performed with kettlebells. It seemed to work well without KBs. 3 columns worked well with 17 members of the PAX.

“Taking & Thinking” was met with mixed reactions. YHC needs bluetooth speakers if he’s going to attempt that one again. It may have been better only doing 1 squat jump at each action. YHC enjoyed it, and that’s all that matters. Viral is not a fan of bands with silly names.

Flashdance poked fun at YHC for bringing music to the workout. YHC threatened to bring his cat as a restrictor plate for Flashdance next time he Q’s.

Welcome back to Hyena who posted for his 2nd workout.

Solid work today gents. That was hot.

Great Coffeteria & Starbucks post workout w/ Shooter, Rosie, HoneyDo, Upchuck, Viral, Hardywood, & YHC.

A tenacious 10 and 1 FNG took to the No Toll fields of Gloom this am. Here is how it went down:

Mosey to Field 1 for COP- 30 SSH, 20 Flutterkicks l, 20 Merkins l, 15 IWs.

Sprint half field 1, jog the remainder. Sprint 3/4 field, jog the rest.

Line up for NAPR- Native American Plank Run. PAX lines up in row holding Elbow Plank. Last PAX hurdles over plankers to end, all they way across field.

Mosey to covered benches. 4 corners around bench area- 10 Burpees, 20 Merkins, 30 Jump Squats, 40 Boxcutters. Bear Crawl length, bunny hop width between. Repeato x3.

Modified Lindsay: derkins & Dips up to 30, starting at 25& 5 and down to 5& 25.

Mosey to Poles in parking lot- 25 Pole Smokers, run across parking lot & back. Repeato  x3.

Mosey back to Flag, Flashdance took us out.

NMS: Great to have double digits back at NoToll. Trojan Drone and Buzzkill now qualify as NoToll regulars. Good to have Flashdance in town in between his busy vacation schedule.

During the 4 corners in the distance was a lot of howling that sounded quite awful. It was unclear the origin, maybe Coyote or hellhound, until Rosie confirmed it was a dog tied up as 2 tomatoes were walking the perimeter.

Mumblechatter centered on YHC’s demeanor during the Q, ala Angry Jville. YHC will take this as a compliment as Angry Jville, as he has come to be known, has put a hurtin on YHC at many a beatdown.

Strong showing by Buzzkill  again and welcome Sin Bin. You put in a good effort on your first post. Also glad to have Shooter back in the mix.

Announcements: HDHH tomorrow, see DK’S BB. Come for the run, stay for the beers, which is BYOB.

7 regulars posted for what was supposed to be a celebration of the mid-summer classic and a show of slugging power, well that is not exactly what transpired.  Instead:

Short mosey around the parking lot in case and LIFOs got lost with the AO change.

Initial COP in the parking lot:

• SSH x25 IC
• Arm Circles x15 (10 small, 5 large) IC forward and then reverse
• Imperial Walkers x10 IC

Seeing no LIFOs (and hoping there were not folks at NoToll wondering where the PAX was) – mosey to field and circle up in right field grass for additional COP:

• Flutter kicks x20 IC
• Freddie Mercuries x15 IC
• Baseball-style warm-ups from foul line:
  • High Knees to centerfield and then back
  • Butt-kickers to centerfield and then back
  • Karaoke
  • Skip-jumps
  • Sprints

Partner up for 61 Burpees in honor of Giancarlo Stanton’s record night last night in the MLB HR Derby.  Partner 1 performs Burpees while Partner 2 runs from foul pole to foul pole and back – flapjack and keep counting Burpees until you reach 61 – what a number by the way, with all its history in the HR record books by Roger Maris and all.  YHC initially thought we would do a second round of partner work with 497 squat jumps (in honor of Stanton’s longest shot last night) but YHC quickly audibled out of that so we would have time to show off our hitting prowess (or lack thereof).

HR (Burpee) Derby:

• First Round – Each PAX gets 3 swings.  A HR means the PAX must complete a lap around the field and 10 2-count flutter kicks (later audibled to just 20 2-count flutter kicks and no lap).  An out (anything other than a HR) means the PAX must complete 5 Burpees.  Results:
  • Buzzkill – 3 outs = PAX does 15 burpees
  • Hardywood – 2 outs, 1 HR = PAX does 10 burpees and 1 lap and 10 2-count FKs
  • DK – 3 outs
  • Buzzkill – 3 outs
  • Shawshank – 3 outs
  • Kevin Bacon – 2 outs, 1HR
  • Wedding Singer (F3 HR Derby champ!) = 2HRs, 1 out
  • Gumbo – 3 outs —in fact, YHC almost through the bat farther than I hit the ball.
• Second Round – Each PAX gets 1 swing – HR = 10 2-count SSHs; Out = 10 merkins.  Result — 0 HRs, 7 outs and the PAX had to complete 70 Merkins.

For those of you counting at home, the scorecard for today looks like this:

• 4 HRs
• 20 Outs
• Approximately 115 Burpees performed by each PAX member
• Addition of insult to injury closing with 70 Merkins

COT and YHC took us out.

Moleskin:  Not much to say here other than that is not how this played out in my head last night.   The PAX worked hard knocking out the Burpees and, in Buzzkill’s case, jumping the fence to retrieve the few HRs the PAX did hit.  Way to push through it gentlemen.  YHC for one will be hitting the cages so that the 2nd annual F3 HR Derby will feature many fewer Burpees.

Thanks for letting me lead today and for indulging my idea.  Always a pleasure.

Gumbo

All, to celebrate the fact that the mid-summer classic is the best all-star event in professional sports, and to specifically celebrate the Home Run Derby, we will be holding Tuesday’s NoToll workout at Robious Athletic Complex located behind Robious Elementary School where we will hold an F3-style home run derby.  I will bring the softballs and bats.  Bring a glove if you want to show off your best Mike Trout impression, but gloves won’t be necessary.

Google maps:  2801 Robious Crossing Dr, Midlothian, VA 23113

Turn right just past the school and we will meet in the parking lot for a little COP before we hit the field.  See you Tuesday.

And remember… chicks dig the long ball!

4 fought off the Fartsack after the Fourth, opting for their DRP instead.  Things were back to normal as the rains from the day before made the fields water-logged as we’ve all come to know and love. It went down like this:

Mosey to parking lot for COP- 25 SSH, arm circles – forwards and backwards, 20 LBCs, 15 Flutterkicks, 20 Hillbillys. Mosey to benches, partner up.

15 shoulder presses – wheelbarrow 10 yards then 15 Derkins. Switch partner to go back. Repeato x3.

Mosey to new fence. 20 PLTs, switch partner. Repeato x3.  Stay with partner for Donkey Kicks. 1 oes DKs, while other runs to shelter to do 5 Box Jumps and run back. Switch and Repeato x3.

Hold elbow plank for 1 min at end as PAX. Run lap around field, do 5 burpees each corner. Then mosey to Basketball court for:

Suicides. 1 set just running, 2nd Set 5 LBCs, 3rd set 10 merkins, last set just running. Square up for Mary – 1 min plank, 20 IC Hello Dolly, 10 R and L leg lifts.

NMS: Small but strong PAX, YHC was glad to see Ricky Bobby arrive to make it an even 4. Strong showing by Trojan Drone on his 2nd posting. There was discussion as always on how hard Shoulder presses get when they start out easy. YHC wanted a lot of core work today to fight off the excesses of the 4th. Think that was accomplished. The PAX was not a fan of the elbow plank, we need to do much more of that. Wilson is definitely getting faster with all his running.

As a bonus the PLTs made sure to get complete grass coverage all over, including face and eyes.

13 faithful and 1 FNG met at # NoToll for an anniversary beatdown.  70 degrees and humid with a few drops of rain while we were waiting to start to remind us where we were.

COP

• 13 burpees
• 28 SSH
• 13 ISW
• 13 HRM
• 13 Peter Parker

THANG:

13s – Monkey humpers/dying cockroach – Like elevens but add 2 rounds to total 13.  Start at parking spaces on one side of the lot, alternate bear crawl and running between parking rows for each round.  Alternate 13 SSH/ 13 freddie mercuries until all are complete.

Mosey to the plush grass field for sprints backward/forward x2.  Mosey around the field to the pavilion.

Lindsey – merkins/dips – 30/10, 25/15…10/30.   Alternate 13 Squats/13 box cutters until PAX are complete.  Mosey to the middle of the field for the Honeymoon Suite.

• 13 1-leg APD, each leg
• 13 Monkey humpers
• 13 Pickle pounders

Circle up for Guantanamo, 1 round.  Mosey to the other field to check out the grass.

Ring of fire, dealers choice for PAX to the left, no repeats.  If burpees are called all PAX do 10.  Variety including American hammers, werkins, burpees, flutter kicks, diamond merkins and Parker Peters

Mary – American Hammers, Dollies, Heels to Heaven  Mosey back to the flag.

Numberama/Namearama/COT

Moleskin

Not only was YHC marking my 1 year of F3 posts today (actual date June 2) but today is my 13th wedding anniversary.  YHCs M is out of town taking care of her parents so what better way to celebrate but by trying to work myself and anyone else that wanted to join into the ground. Hence the #13 themed workout, seems that 13 is enough reps of just about everything, if you do them in quick succession.

YHC saw a sign yesterday for an Orange Theory gym opening soon that claimed they had the best hour long workout in the country, BT has a coworker that agrees.  Apparently they have never been to a Swirly Q at Dogpile.

The workout was a mix of things YHC enjoys and does not enjoy as much as well as some things pulled from DKs Q at my first post.  Merkin/Dip Lindsey is still painful after a year.  Obviously backward running is a YHC favorite, YHC will leave it to the PAX to determine those I do not enjoy as much.  Bleeder almost blew out his knee again during Guantanamo, he came back strong at the end.  Welcome FNG Shawshank, Gumbo’s nephew, he had to take a little break after the Honeymoon Suite, maybe he can take some F3 intensity back to VMI with him.  The grass in the fields was plush and better than most golf courses, YHC is still finding grass clippings all over.

TYA tweeted this link of Abacus, our F3 brother in DaVille.  Great video showing the need to take advantage of the time we have with our families.   https://youtu.be/2AToeesy7oY

It has been slightly over a year since I started posting at Shooter’s recommendation.  He thought this would be something I would enjoy and he nailed it.  YHC enjoys the workouts but the fellowship is what I was lacking in my life.    It is always a pleasure to lead and to be a part of this growing F3RVA group, this morning was no different.