Tag: NoToll

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.

15 Faithful and 1 good-natured FNG (friendly new guy) gathered for the another round of #OldGlory at #NoToll. The temperature was cool and dry, which made for a very pleasant Old Glory run. Here is how it went down:

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. Start with a quick 1 mile run (2 laps of complex), during which YHC gave a quick disclaimer. 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 (by 6:03 today), then gather to run another mile around AO at an easy pace with the leader carrying Old Glory the first lap, and others stepping up to carry Old Glory when the mood strikes them.

End with planks, then 10x rotating planks in cadence.

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

MOLESKIN:

This was a strong performance by all. Rosey was the frontrunner throughout the workout, showing substantial improvement. Sippy Cup better be on his toes because I sense a rising tide of competition. Swirley was trying to chase down Rosey and in doing so, exhibited improvement from last time as well as consistent strength in all fitness areas. YHC was chasing Swirley, but not gaining ground.

I have moved the results from Old Glory to this Google Sheet — here (click link). If I got your progress wrong, or if you need to edit the spreadsheet in the future, then send me a PM or email.

Big welcome to KFC. That was a relatively tough F3 workout to start on. You can expect 2-3 workouts like that a month if you attend regularly. The remainder (other than designated runs on Friday and Sunday) tend to be more bootcamp oriented. KFC performed well in his debut, and we look forward to seeing him grow stronger of the winter.

Since Brain Tumor was not slated to Q, the PAX was a bit surprised when they noticed that YHC was carrying the flag rather than planting it. #PricelessGroansOfGloom

ANNOUNCEMENTS:

Normal workouts this week, but we need Q’s for #SourceOfTruth and #DogPile. Check out the Sheets. I believe Brain Tumor said he would cover #45MinutesOfMary, but it is not locked down until someone signs up on the Sheets.

F3 works (and is free) because participants lead it. If you feel like you are ready to start Qing and you want help spreading your wings, then let me know. I am happy to share a workout and get you started.

Great job today. AYE!

-Jville

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!

22 faithful turned out on yet another glorious autumn morning for a potluck beatdown at what has become one of our most popular AOs.  Multiple Q’s took part “Hot Potato-style” which spiced up the party and had everyone on their toes. Here is loosely how it went down:

THE THANG:

COP:  Led by Bleeder

SSH x 25, Don Quixote x 25, 2 count Merkins x 15, LBC x 40, something else maybe?

Pass Q to Toga:

Bear Crawl Circus:  line up on endline and do alternating bear crawl exercises out to about the 20yd line.  Crawl for one minute and run back to endline.  Exercises were:  Bear Crawl, straight-legged Bear Crawl (on toes), Side Bear Crawls, Whirlybird Bear Crawls, Mountain Climber Crunch Bear Crawls (?)

Pass Q to Circle K:

Ab-o-rama:  WWII situps, Alabama Prom Dates, Freddy Mercury, LBC til Q says stop.

Pass Q to Loose Goose:

“Drop and Gimme 20” merkins at edge of soccer field.  Proceed to near soccer field and line up on sideline for sprints the width of the field.  Plank when done and wait for 6.

75% sprint to other sideline and back

Karoake facing right and back

Backwards sprint, forward sprint back

Maybe another one?

Pass Q to Rosie, and back to other field for Modified 4 Corners, 1 lap:  10 burpees, 20 merkins, 30 jump squats, 40 2-ct flutter kicks.

Pass Q to BT for Super 7’s:  stay on same soccer field, line up on sideline.  7 Burpees, sprint to far sideline, 7 merkins/7squats, sprint back.  Repeat 7x

Pass to DK on way back to Shovel Flag.

COT:  DK took us out in no-nonsense fashion.

MOLESKIN (or RuangTong):

Quite a nice change to have multiple Q’s bringing some variety to the PAX this morning.  YHC is pleased that he came up with the format all by himself, with no help or input from anyone. In truth, YHC has struggled writing this BB because he was so focused the entire workout on what exercise he would lead in the event that his name was called that certain parts remain fuzzy.  Thanks to Bleeder and Toga for their creativity.

This was a great way to get VQ’s involved in leading.  YHC believes that if you see Rosie’s name on the list in the future, get plenty of rest the night before.  Nice work, men!  Also, it’s great to see some of our relatively new PAX coming back to post.

The Bear Crawl Circus was literally that.  Fudd, who misread the weather report and showed up in his Vision Quest gear, began to experience dizziness during the Whirlybird Bears and commented that we should never do those again.  I along with many in the PAX agreed.

YHC has been holding on to the Super 7’s for a few weeks.  Turns out that 12 minutes is not enough time to finish that series.  Duly noted, and will add that to the beginning of a workout soon.  That said, most all of the PAX had many pleasant things to say about it and were energized to start their day.  It should also be noted that YHC passed the Q to DK for COT, knowing that the backblast responsibilities went with it.  Somehow, that didn’t work, and YHC received the name-o-rama back on a RuangTong Thai Cuisine takeout menu with instructions that YHC would need it while writing the BB.  Will need to check the F3 by-laws to confirm procedural accuracy.  That said, DK’s vision combined with poor penmanship and pre-dawn darkness provided for an interesting list of the PAX on the RuoangTong, so YHC decided to give you a brain teaser to take your mind off of work (or in the case that you are a loyal Woodfin employee take your attention away from the latest online edition of Road and Track or Car and Driver).  I’ve taken what was written and challenge you to come up with the actual name of the PAX member.  At the very least, it provided some good names for FNG’s to come.

Fleshbone, Twirly (a layup, but it has a nice ring), Cheesy, Crocker (or Cracker or Crockett), Zicam, Spiffy, Heavy D, Scooter

Announcements (copy and pasted from J’ville’s BB written for this morning’s workout.  WTH?!?!)
– 2nd F Hump Day Happy Hour TODAY
Meet at Ardent Brewery @ 6pm for a 3.75-4.5 mile run. Ardent is located at 3200 W. Leigh St.
We will start and finish at Ardent so no need to set shuttle. It is recommended to bring a light to help navigate the back streets.
– Normal workouts this week (NO Q SCHOOL THIS WEEKEND)
– Possible change in time/duration of Thursday workout on Thanksgiving. Stay posted …

See you in the Gloom…

-BT

 

 

 

 

13 faithful of the RVA PAX braved the saturated fields at #NoToll for a Tuesday morning beatdown. It went something like this:

COP: 20 SSH, 20 Flutter Kicks, 20 Russian Soldiers, 20 Slow Bending Squats

Mosey to Fields.
Partner up for Dora 1-2-3: 100 merkins + 200 lbcs + 300 squats as team
Alternate with partner while 1 partner runs width of soccer field and back.
TYA & Wedding Singer awarded 8 exercise restrictor plate (per round) to pay for the Patriots’ perfection.

Mosey to Parking Lot
COP: 20 Rosalitas, Capital Letters: spell “Kirk Cousins Likes That!”, 20 Louisville Recruiting Trips (aka Alabama Prom Dates)

Mosey to poles for Lazy Dora 1-2-3: 100 merkins + 200 pole smokers + 300 monkey humpers
Alternate with partner while 1 partner planks.

Mosey to Shovel Flag.
8 Burpees OYO to celebrate Patriots 8-0, Bungles 8-0, Painthers 8-0, or Warriors 8-0.

Moleskin:
The pole smoker/monkey humper combo of the 2nd Dora 1-2-3 drew loads of comments and commentary:
– where to grab the pole while pole smoking: base, tip, top
– how to grab the pole while pole smoking: 1 hand, 2 hands, golf club grip
– Splinter’s pole was decorated with hat
– YHC & TYA shared the same pole on opposite sides (TYA in the grass, YHC on the pavement)

YHC planned a 3rd Dora 1-2-3. Maybe next time.

14 Faithful and 2 spirited FNG’s gathered for the latest rendition of #OldGlory at #NoToll.  It was a perfect fall morning with the right mix of gloom, fog and wet soccer fields, and the PAX hit the ground running, literally.

THE THANG:

Mosey from the front parking lot with shovel flag in tow to the back parking lot for quick disclaimer and Old Glory recap.  Start with 1 mile run (2 laps of complex), then loops around the AO with 4 exercise stations at the corners:

Station 1: Merkins 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 (by 6:03 today), then gather to run another mile around AO with the leader carrying Old Glory the entire way.

End with 3 MOM:

Flutter Kicks x 20

LBC’s x 28

Rosalitas x 10

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

MOLESKIN:

Another solid performance, men!  Take a look at the numbers below to make sure 1) that I got your performance recorded correctly, and 2) to check out the improvement.  Impressive!  Big welcome to Flashdance and Chesney who performed admirably in their debut and are sure to be an immediate improvement to this motley group. Anytime you get an accomplished veteran and a Vol For Life to join your ranks, you are certain to be better off.

Many groans could be heard as YHC hoisted the flag and started the worked, and it made him happy!  YHC is starting to feel like Loose Goose, but PT benchmarks are important, men!  My next Q will have more creativity, but following the likes of Splinter and HoneyDo is a tall order.  At one point, a jubilant DK belted out the Carolina Panthers fight song.  On ode to the birthplace of the Old Glory workout, or perhaps a fantasy football victory?

Tclaps to Jville who in his inaugural Old Glory campaign pushed to 3.5 laps.  Great work! Sippy continues to blister this workout, improving steadily.  4 loops is in his reach.  At the beginning of the run, someone (DK maybe?) noticed that Sippy Cup actually put down the sippy cup as he started.  Splinter accurately acknowledged that there may have been a ripple in the force of the galaxy at that moment.  Your stats:

F3 NAME	6/23/15	7/28/15	9/22/15	11/3/15
Splinter	3.0	2.75	3.0	3.25
Wilson	3.0	2.75	—	—
HoneyDo	2.5	—	3.0	—
Ricky Bobby	2.5	2.5	2.5	—
Lockjaw	2.75	—	3.0	3.0
Brain Tumor	2.75	2.75	3.0	3.25
Conspiracy	—	2.75	—	—
Bleeder	—	2.75	—	3.25
Sippy Cup	—	3.25	3.5	3.75
Oyster	—	2.25	2.75	3.25
Grizzly	—	2.5	—	2.5
DK	—	2.75	3.0	3.25
Swirly	—	3.0	—	3.5
TYA	—	2.75	2.75	—
Lugnut	—	2.5	—	3.0
Loose Goose	—	2.75	3.0	—
Homewrecker	—	—	2.5	—
Wedding Singer	—	—	2.5	—
Pelosi 5.0	—	—	2.5	—
Scream	—	—	2.75	3.0
Best Shot	—	—	2.75	—
Rosie	—	—	3.0	3.5
Shooter	—	—	2.75	—
TwoCan	—	—	2.75	—
Fudd	—	—	3.0	3.5
Johnsonville	—	—	—	3.5
Flashdance	—	—	—	2.5
Chesney	—	—	—	2.5

 

ANNOUNCEMENTS:

Normal workouts this week, but we need Q’s.  Check out the Sheets.

Q school on 11/21 with Dredd and OBT at Dogpile.  Note that this is an AO change and will be at 0700, with Q school at Bleeder’s office, where afterwards we will all get to race on the enclosed go-kart racetrack that he built there.

Pumpkin Run was a success on Saturday.  Thanks to all who participated and manned the booth.

We need to talk about a HHH.  It has been mentioned that we should do another pub run, but I forgot to mention it today.  Let’s bring it up.

Great job today, fellas.  AYE!

-BT