Tag: NoToll

Huguenot Park

  • FNGs take over at NoToll

    26 men posted up at NoToll, 2 second timers- Buzz Kill and Hasselhoff, 2 recommits – The Scream and Pelosi 5.0,  6 FNGs and 17 regular hardcore’s

    COP – Run to the field, 20 SSH, 10 Merkins

    3 rounds of Triple Check:  Run – Merkins – Box cutters

    3 more rounds of Triple Check:  Run – Plank-to elbows – LBCs

    Ran to next field for 4 rounds of “Ring of Joy”

    1. 25 decline Merkins than run around the field 2. 25 dips and Merkins than run 3. 25 Jump Ups on the bench run do the first 2, on to the last 25 two count American Hammers and repeat all four.
    2. Ring of Fire:  20 Alabama prom dates, 10 mt climbers.
    3. Run back to the flag

    Thank you men for letting me lead today, what great turnout!! We are growing and its great to see so many new faces and old faces again. We had so many funny stories going on during this Q, please posts yours.

    Here is mine:

    DK  called it when he told me about the sprinklers might turn on 5 seconds later they turned on and sprayed EF!!

    FYI those fields are in amazing condition for the summer should be easier to grow NoToll..

    Great job, TYA and Lab Rat for packing your car full of FNGs

    Flashdance over and out!

  • Double Dora with Plank Walk Ladder at #NoToll

    Twelve o’the faithful and one Fun New Guy (now Buzzkill) posted at #NoToll this morning. The temperature and humidity were downright lovely, tempting us toward weakness and chaos. At 05:29:39, YHC (Jville) planted a shovel flag as 3 cars arrived. YHC took the Q, and this is how we overcame weakness and chaos:

    COP
    30x slo’mo ssh
    10x slo’mo merkins
    20x slo’mo Alabama prom dates

    Mosey to front of restrooms for 1st set of Dora 1-2-3 consisting of:
    100x balls to the wall
    200x squats
    300x box cutters
    Partner runs near front entrance, then back for tag-team.

    COP
    30x slo-mo don quiote

    Mosey to basketball court for a ladder consisting of:
    plank on edge of paint near baseline
    plank walk along paint to free throw line
    10x LBC
    plank walk along paint to baseline
    20x LBC
    Rinse and repeat 30x, 40x, 50x, 50x, 40x, 30x, 20x, 10x, plank walk to start

    Shift to side fence facing basketball courts for 2nd set of Dora 1-2-3 consisting of:
    100x Donkey Kicks
    200x merkins
    300x flutter kicks
    Partner bearcrawls width of basketball court and lunge walks back for tag-team.
    Along the way, YHC shifted the bearcrawl to reverse bearcrawls, then to crab walks, then to feet-first crab walks.

    Finish with crab walk the width of a court and back.

    COT: Flashdance took us out

    MOLESKIN:

    The weather does not get any better than this. Buck up guys — it will be 29 degrees and raining again before you know it (or as we like to say, “sunny and seventy”).

    Welcome FNG Buzzkill, who, as you may guess, has adopted beekeeping as a hobby. Buzzkill did a great job keeping up and will soon be lapping the aging veterans a la Rosie.

    Speaking of keeping up, YHC was definitely not able to keep up with Hardywood on the runs. It kind of felt like trying to chase down Sippy, with me in 4th gear and him in 2nd.

    I enjoyed dealing out the slo’mo COP again. As with last time, I nearly needed a break after the SSH routine. Funny how that works.

    All were strong this morning, and it was an honor and privilege to lead. Great job!

    Jville

    “Don’t have anything to do with foolish and stupid arguments, because you know they produce quarrels. And the Lord’s servant must not be quarrelsome but must be kind to everyone, able to teach, not resentful.” 2 Timothy 2:23-24

  • A run and a couple of versions of Old Glory


    36 Faithful and 3 FNG’s posted this am at 3 AO’s across the RVA.

    Old Glory DaVille Style

    Mosey to COP, 25x SSH, 10x Merkins, 25x LBC. Mosey to Soccer fields for Old Glory. 2 Laps around the field. First corner 20x merkins, second corner 20x squat jumps, third corner 10x burpees, last corner 20x WWII situps. Do as many laps as you can in 30 minutes. Victory lap, person in lead carries flag, exchange the flag when passed. Mosey back to start for 3 minutes of Mary. 20x American hammers, 15x Rosalita’s, 20x LBC. COT and out into the day.

    Old Glory NoToll Style

    Mosey to COP, 20X SSH, Mosey to Soccer Fields, 2 laps around the Field Complex-Approx 1 Mile – then First Corner 20x Merkins, Second corner 20x jump Squat. Third Corner 10 Burpees, 4th Corner 20X WW2 Situps. 2 Laps to Wrap-up. COT by DK.

    Spider Run

    Hot Potato around UR… The Hot Potato began with Swirly and was passed to Sippy Cup, Saab, BT and Splinter. 5 1/2 miles of hills. Great run on a nice humid morning. COT by Splinter

    Moleskin

    Again, thanks to Swirly for hitting every AO this morning prior to posting at Spider Run, All AO’s were secure and no Seal Teams were sighted.

    Reports have it that Lock Jaw had an injury, with the swelling of his foot has caused limited mobility, Ouch! Put come on Ice on that thing. Hoping that it’s not his driving foot. Bees Beware.

    At both Old Glory’s, the Flag was carried;however, at DaVille the Flag exchanged hands 7 times. Jville had the privilege of carrying the flag for the First two laps at noToll with Viral and Rosie bringing it home to wrap up the final Laps, with HoneyDo hauling it back to the COT.

    Thanks to DK for taking out At noToll with his testimonial about his F3 experience. Way to make it happen DK.

    Bleeder was happy to report that his daughter graduated from High School yesterday. The Celebration lasted long into the night. She is headed off to Dickinson College in the Fall. MBleeder and Bleeder are very proud of her!

    Discussions at noToll about the ever expanding PAX at DaVille; noToll Q explained that DaVille is a growth magnet thanks to Abacus, LabRat and Circle K. noToll’s PAX was able to complete up to 4.25 half mile loops. DaVille’s PAX hit a max 7 Quarter mile loops.

    Post noToll at the local Coffeeteria with DK, Shooter, Bleeder and Rosie; DK reported that his family has entered the fun filled world of minivandom last night. Rosie, Shooter and Bleeder celebrated DK’s entrance into the world larger vehicles while enjoying the frequent breezes from the car and Buses passing us by on the nearby asphalt highway and Driv-thru. The group considered where would be the best patio in RVA that did not overlook a road or a parking lot.

    Bleeder, Swirly, and TYA out

  • Gorillas in the mist

    5 faithful posted to NoToll to sweat out their Memorial day excess. A simple but effective beatdown went down like this:

    Mosey to left soccer field for COP:
    25 SSH, 20 Merkins, 25 LBCs, 20 Imperial Walkers, Arm Circles

    Sprint half field, jog rest twice. Then sprint whole field.

    Mosey to right field for Ascending 4 Corners: start at 10 and increase by 10 each lap to 50: merkins, Mtn Climbers (4 count), Freddy Mercurys, Jump Squats.

    Mosey to benches- 20 dips, 10 step up, 20 dips, 10 step up other leg. 20 Derkins

    Mosey back to basketball court for mary – APDs, LBC, elbow plank til finish.

    COT and Announcements.

    NMS: Small but strong PAX this AM. The weather was perfect and YHC could not resist the field for the COP, instead of the parking lot. The fields were covered in mist and not soggy from the weekend rains.

    The PAX stayed together for the 4 corners and no real mumblechatter besides some derision about the 4 count Mtn climbers.

    Flipper came in right at 5:30, missing LIFO status by mere seconds. Apparently it is easier for him to post to AOs that are over 1 hour away, good to hear you represented RVA well in Raleigh.

    EF Hutton on round 1 of 4 corners asked the PAX what Freddy Mercurys were. Maybe his bandana was on too tight or we need to do more of those.

    YHC had to ask Gumbo where Rosie was and was told he opted for Spider Run this AM. YHC thinks Rosie was hoping to avoid some Donkey Kicks, well those are on the menu for Dogpile now.

  • Hot Potato @ NoToll – Round 2

    Nine F3 RVA Faithful assembled at NoToll to welcome the sun back from its 3 week journey behind the rain clouds. Shooter & Rosie planted YHC’s shovel flag and our workout went something like this:

    THANG

    Mosey 50 feet towards fields

    COP: 28 SSH, 20 Crab Cakes, 10 Slow Don Quixotes, 15 Merkins, 10 Box Cutters

    Mosey to tennis courts

    Around the World – Daft Punk style (w/ music)

    Q to Wedding Singer

    Mosey to tennis courts 3 & 4

    4 Corners: 5 burpees, 10 squat jumps, 15 werkins, 20 WWIIs

    Q to Ricky Bobby

    Slow LBCs in cadence (subsequent fail)

    Suicides on slick surface. Repeato x2

    Q to Lug Nut

    Mosey back to basketball court

    Golden State Warriors Crap Defense – Side Shuffle widths, run lengths x 2

    Q to Shooter

    Criss-Cross Court Layup Run

    Q to Rosie

    Mosey to public loos

    Triple Check: peoples chair, merkins, run to gate (audibled to speed bump)

    Q to Viral

    Mosey to pavilion between cornhole set & beach volleyball court

    Partner Tabattas: Dips & Monkey Humpers

    Q to YHC

    Mosey to flag

    5 burpees OYO

    MOLESKIN

    That felt like a lot of activity this morning…and damn if it didn’t take YHC all day to write this BB.

    After a successful night of service at The Doorways that wouldn’t have been possible had YHC not delegated work to the PAX, YHC carried on the delegation right into this morning’s NoToll. Well done to the majority of the PAX for stepping up to lead an exercise.

    The Daft Punk was a crowd pleaser…YHC downloaded it last night and never remembered it being 7:09 minutes. Audible was called just before 6 minutes. Lug Nut was relieved…but the Ohrwurm was unleashed and several of the PAX could be heard singing Around the World during the rest of the workout(http://www.urbandictionary.com/define.php?term=ohrwurm)

    Not sure what happened during Ricky Bobby’s Slow LBCs in cadence…but the PAX didn’t even make it to 2…maybe not even to 1.

    35 total men at 3 F3RVA workouts this morning. Bad ass.

    Announcements:

    Flashdance was thinking of leading June’s HDHH on Brown’s Island with a 45 min workout + a visit to Triple Crossing Brewery.

    Flashdance on Q at 45MOMM.
    YHC on Q at Circus Maximus.

    Tshirts for sale

  • Dry at No Toll??

    • Where: No Toll
    • When: 5/17/16
    • QIC: Ricky Bobby
    • The Pax: E.F. Hutton, Isle 5, Wilson, Shooter, Lugnut, Doner Kebab, Wedding Singer, Swirly, FlashDance, Gumbo, Rosie, Honey Do, Johnsonville. Ricky Bobby

    14 posted for a dry start to a wet day!

    The Thang:

    Short run towards the park entrance and then upstream jog back past the flag to the curbs.

    COP: Don Q’sx20, SSHx20, dead leg lift (toy soldier), 5xsmall arm circles, 5x large, 10x Durkin on the curbs, 10x backward plank dips

    Mosey to fields for The Beast

    round 1 Lunges, round 2 Merkins, round 3 Bear crawl, round 4 Bunny Hops, round 5 Burpee, round 6 LBC.  Elbow planks while collecting pax.

    Mosey to parking lot for double check.  Pair up and one pax pole smoker’s while the other takes a lap. 2x

    Mosey back to field for a quick Ring of Fire.  5 LBC while the pax holds in LBC position.

    Mosey to flag for 30 seconds of Merkins.  Every second counts men!

    COT: YHC lead us out in prayer

    Announcements:  Hill Run Wednesday evening with Honeydo. 5:30. Beers to follow. see pre-blast.

    Great work men! Thanks for the opportunity to lead. The heavens held back this fine morning and we enjoyed the soft grass for a change.

     

  • Who says you can’t play baseball in the rain…

    12 crafty veterans turned out in the standard NoToll misty gloom for a modified game of F3 Baseball – at NoToll you have to play in the rain.  This is how it went down (more or less):

    Mosey to parking lot for COP

    All, IC – Arm Circles (small then large, forward then backward), Hellicopter x10, SSH x 25, DQs x 12 and ISWs x 10

    Count off into two teams for a game of modified F3 Baseball – Team 1 started on “offense” and Team 2 started on “defense”.

    Inning 1 – Offense run around the parking lot while the Defense recorded 3 “outs” by each member completing 10 Burpees, 20 Merkins and 30 LBCs then plank position until the last defender finished.  Offense and Defense switch for the bottom half of the inning.

    Inning 2 – Offense – alternate skip-jumps and sprints around the parking lot; Defense – 10 CDDs, 20 jump-squats, 30 2-count flutter-kicks, then Al Gore.

    Inning 3 – Offense – alternate karaoke and lunges; Defense – 10 2-count mountain climbers, 20 2-count ball dippers and 30 2-count Freddie Mercuries, then plank.

    Inning 4 – Offense – alternate bearcrawl and shuffle; Defense – 10 LBCs; 20 Burpees and 30 Merkins, then AG.

    Inning 5 – Offense – alternate broad-jump and sprints; Defense – 10 flutter-kicks; 20 CDDs; 30 jump-squats, then plan.

    Inning 6 – Offense – run; Defense – 10 BDs; 20 FMs and 30 MCs, then AG

    Entire PAX meet in the middle to finish the game with 10 Burpees.

    Mosey to tennis courts for a few minutes of Mary – 10 Dr. Ws and Superman;  Mosey to VSF for COT and YHC took us out.

    NMC:  Typical NoToll morning – always bring your mud-shoes.  Thanks to such a fine PAX for posting for my VQ – much appreciated.  YHC shot his wad early with a dead sprint from the VSF to the parking lot for COP – can’t beat adrenaline, but I almost couldn’t maintain the COP counts.  The “field” was a little wet, but the PAX pushed forward, including enduring bear-crawls and broad-jumps (or bunny hops – J-ville’s bunny hop speed and endurance was impressive) that seem to go on forever. YHC managed to turn ISWs into a 4-count IC exercise – we will call that a work in progress.  And those Dr. Ws hurt.

    For those keeping score at home, the PAX completed 40 Burpees, 50 Merkins, 40 LBCs, 30 CDDs, 50 jump-squats, 40 flutter-kicks, 40 mountain climbers, 30 ball dippers and 50 Freddie Mercuries – and about 2-miles (by my watch) around the AO.  Not bad for 6 innings.

    Thanks for the opportunity to lead.  It was an honor to step out front and lead such a strong PAX this morning.  See you all back in the gloom soon.

  • Little Baby Glory (LBG)

    Well on a stormy morning 13 men were out to play hard.  This is my first Q so I hope you all are a little beaten down in a good way.   Its was a honor to lead these men today. So here is what went down:

    COP

    5 minutes of chiropractic approved warn up

    Than LBG: 35 minutes: start off by running 2 labs than 20 merkins run to then next corner 10 jump squats, run to the next corner 20 LBCs run to the next corner 10 mountain climbers.

    Ring of Mary/Sally 30, 60, 90 degree holds for merkins and flutter kicks while we ran around the ring.

    Finish: ran back to the flag: huddle and pray

    Thanks men; this has been a life inspiring 6 months, I am blessed to know each and everyone of you my brothers in Life!!!

    See you in the Gloom!

     

     

  • DORA 1-1.5-2-3

    11 Faithful and 1 FNG posted for a glorious NoToll Tuesday.  Jville planted the flag and EF took the helm.  Here’s how it went down.

    The THANG

    Mosey to back parking lot for warmup COP

    COP

    • SSH
    • IW
    • DQ
    • Arm Circles F&B
    • Mountain Climbers
    • Burp & Merk – Burpee (1 Merkin), Burpee (2 Merkins)….Burpee (5 Merkins), repeato in reverse

    4 CORNERS RUN

    • Sprint x 1, Mosey x 3
    • Sprint x 2, Mosey x 2
    • Sprint x 3, Mosey x 1
    • Sprint x 4

    Mosey to back soccer field

    DORA 1-1.5-2-3 (Partner 1 exercise, Partner 2 run across field and back)

    • 100 x Merkins
    • 150 x Dips
    • 200 x LBCs
    • 300 x Squats

    MUSCLE UPS – Intervals of 30ish seconds x 5ish rounds

    Mosey back to basketball courts

    MARY

    • Alphabet
    • APDs
    • Cross-Leg Leg Raises

    BURPEE SHUFFLE

    Mosey back to shovel flag

    MOLESKIN

    With the clock ticking down to the final hour and no Q on the sheet for NoToll, YHC was nominated by Lab Rat to step up to the plate.  YHC put on the war paint, strapped on the red bandana and it was on.

    As YHC’s watch displayed 0530 and the PAX numbered 11, YHC’s mind raced while moseying to the back parking lot with exactly how he would adjust the beatdown accordingly. Thankfully Flashdance appeared from the shadows to round out the PAX and save YHC’s plan.

    A big F3 welcome to Soccer Mom and kudos to Shooter for recruiting the youth soccer circuit Monday night.

    Rosie rolled in Sippy Cup style, logging an extra mile on the front and back end of the beatdown.  Great work.

    And great work to all, as the PAX kept it going hard and fast with very few breaks in between.

    It was an honor to step out front and lead once again.

    COT

    ANNOUNCEMENTS

    Great Job Flashdance at the Devil’s Backbone 5K w/ additional F3 beatdown.

    Flashdance has Q next Tuesday for NoToll.

    Sorry I missed the others.

  • Lindsay and Nicole have beef

    9 strong posted to RVAs most established Tuesday AO on a beautiful spring morning. The fields of NoToll were dry for a change and the beatodwn commenced thusly:

    Mosey to left soccer field COP- 25 SSH, 10 Merkins, 20 Ass Clappers, 20 IW

    THE THANG
    Mosey to pole smoker posts for Pole Smoker Indian Run (PSIR) – start at first post 10 flutterkicks while rest of PAX holds feet 6 inches. Repeato til end of posts/field.

    Sprint half of soccer field, jog rest of the field. Repeato x2. Mosey to benches for Lindsays

    1st set – Dips & Jumpsquats
    Sprint field & back
    2nd Set Lindsay – Derkins & Freddy Mercurys

    Triple check

    Mosey to field 1 bleachers for 3rd Lindsay set – Derkins CDDs & in/outs(?)

    Mosey back to flag , COT. Flashdance took us out.

    NM – YHC remembers his introduction to Lindsays at NoToll last summer and after Rosie brought Nicole to NoToll recently YHC thought a Lindsay heavy beatdown was called for. Speaking of Rosie, when YHC pulled in to the park he saw Rosie running into the AO. Apparently whatever has gotten into Saab has also infected Rosie as both are amping up their mileage substantially.

    The PSIR for the duration of the field was a great painful start to the real beatdown.

    The Lindsays were tough as always, but especially the Derkins. There was no mumblechatter, only grunting, except for Wedding Singer who proceeded to knock out the derkins with ease. The last Lindsay set was painful as CDDs on the gravel near the bleachers tested the glove quality of the PAX.

    Great words and closing prayer Flashdance.

    Announcements- Splinter has WDog tomorrow for his 1 year Ann. Do not miss it.

    Also RSVP to Flashdance BB if you are doing ET tomorrow night.