Tag: NoToll

YHC couldn’t have been more surprised to wake up and find that it wasn’t raining than if he’d woken to find his head sewn to the carpet.  9 Faithful were greeted with a rather ungloomy spring morn for a total body beatdown.  Here’s how it went down.

The THANG

Mosey to basketball courts for warmup COP

COP

• SSH
• Russian Soldiers
• Helicopters
• Copperhead Squats
• Burpees x 20

Mosey to restroom building

Triple Check

• People’s Chair
• Rows and Curls w/ Coupon
• Run to Far Speedbump and Back

Indian Polesmokers – line up on poles, feet at 6 inches, first PAX 5 polesmokers, run to end of line, next PAX and so on, repeat

Mosey back to basketball courts for various exercises across the court

• Inch Worm w/ Merkin, stop for intervals of back plank at free throw and mid-court
• Lunges, stop for intervals of 20x Jump Squats at free throw and baseline
• Sprint Over and Back
• Crossover Over and Back
• Backpedal Over and Back

Ring of Bear Crawl – PAX in plank position, one at a time PAX Bear Crawls around the outer side of circle back to starting position, next PAX goes, and so on.

Alabama Prom Dates x 20

Superman x 2

Burpees x 10

Mosey back to shovel flag

MOLESKIN

As the bell was about to ring, YHC was pleased to see DK coming in hot with a few seconds to spare making for equal triple check numbers, though a solution for being short a coupon had yet to be determined.  Thanks to Jville for coming through with a Kettlebell.

True to form YHC stumbled out of the gate with a few COP counting mishaps.  Accountants can’t count, that’s a known fact.  There are machines for that.

YHC assumed because it was Tuesday and because the forecasts agreed, that the NoToll PAX could expect rain for this mid-April beatdown.  To YHC’s pleasant surprise the rains had seemed to move on by start time and the PAX had a rather pleasant morning in store.  Nevertheless YHC had planned accordingly and led the PAX through a workout designed to work all parts of the body while staying relatively dry.  Mid Triple Check YHC noticed that the poles along the parking lot looked so inviting (that’s what she said) and decided the agreeable weather called for an audible.  It seemed the PAX who had previously posted at Swirly’s famous Dogpile Polesmoker marathon had a moment of panic before realizing we only had enough poles for 2 rounds.

The Ring of Bear Crawl was met with a bit of grumbling and calls for a tighter circle.  DK treated the PAX to an RVA F3 history lesson on the origin of exercises named after Wilson’s wife.

As YHC admitted not knowing how to start the song for Superman, DK commented that YHC was showing his age.  That is not exactly true, YHC simply knows the George Costanza answering machine version better.  Believe it or not George isn’t at home, please leave a message at the beep, I must be out or I’d pick up the phone, where could I be, believe it or not I’m not home.

It was an honor to step out front and lead for a second time.  YHC appreciates the encouragement and welcomes constructive advice.

COT

ANNOUNCEMENTS

HDHH next Wednesday at Ellwood Thompson’s.

New AOs still need new Qs to lead.

May have missed one.

Six veterans posted on this windy, unseasonably cold, spring (winter?) morning to taste the gloom. Johnsonville was leading, and this is how it went down (more or less):

Mosey short distance under a light.
Slaughter starter (20 burpees OYO).

Mosey near gate by fields for COP.
10x scapula merkins (hat tip Wedding Singer)
20x Don Quiote
15x plank dips

Mosey to near corner of soccer parking lot.
Foursquare around parking lot, which consisted of the following:
sprint leg 1, mosey legs 2-4;
sprint legs 1-2, mosey legs 3-4;
sprint legs 1-3, mosey leg 4; and
sprint leg 1-4.

30x standing mountain climber
10x Richard Kimball (var. on Turkish get-up — hat tip Honey Do)

Mosey to tennis courts. Line up on sideline for OYO sequences laterally across 2 tennis courts (hat tip Earthworm):
lunge
bunny hop
4x backward run
single leg hop
single leg side hop
COP: 12x Merkins
lunge
bunny hop
4x karaoke
10x thrusts against fence
single leg hop
single leg side hop
endurance bearcrawl back and forth to failure
lunge
bunny hop
endurance feet-first crab walk to failure
COP: DK ran some Mary for those waiting for others to finish

Mosey to near corner of soccer parking lot.
Foursquare around parking lot (see details above).

Moleskin:

This was the first Tuesday workout since the big 2016 F3Richmond expansion, and #NoToll and the Tuesday pax is now split among 3 AOs. The numbers were lower, but the fellowship and the effort were strong.

It rained fairly heavily last night, and we stayed off the Huguenot Park fields in order to prevent damage. We did reminisce about last year’s wet field workout right after they spread fertilizer (raw manure?) on those fields. Instead, YHC brought out a tennis court workout from Earthworm’s playbook. That sequence is a leg-burner, but we mixed in some other things to keep it interesting.

We had some fun with the bearcrawl and feet-first crabwalk endurance competitions. Honey Do pulled way out in front of the PAX on the bearcrawls. Everyone had dropped out other than he and EF Hutton, who was 3-4 tennis court widths behind and appeared to be slowing to a near stop. Honey Do gave out, perhaps before he had to, and we thought he had the win in the bag. EF Hutton plodded along, however, speeding up to a near bear crawl sprint as he passed the point where Honey Do had quit. That was, it seems, a lesson in how to lull your competition into underperforming.

YHC won the crabwalk endurance competition, with Honey Do again falling in 2nd place (always the bridesmaid, I suppose). YHC would feel entitled to some bragging rights if it were not for YHC’s pathetic showing on burpees (and anything slightly resembling the same).

The second round of foursquare on tired legs was a tough way to finish, but it should make us stronger.

REMINDER — With all of the new AOs, we need new leaders and we need lots of headlocks. Please sign up to Q, and spread your leadership around to the many AOs. If you have not Q’d before, ask a veteran leader to give you guidance and/or split a Q with you. Keep encouraging friends, colleagues, and strangers to come out and try one of our workouts.

Thoughts and prayers to Chum and his family. 2 Corinthians 1:3-4

— Johnsonville

9 RVA Pax & 1 FNG posted for a glorious Tuesday morning @ NoToll.
It went something like this:

THANG

Mosey to tennis court. Disclosure.

COP: 25 SSH, 15 Don Quixote, 15 Copperhead Squats, 15 Hillbillies, 25 LBCs

Mosey to NE Soccer field

Merkin Ladder: 1 up to 10 back down to 1, crossing the field after each set

COP: 20 Hello Dollies, 15 Alabama Prom Dates, Capital Letters, X’s & O’s

10 minutes of Burpees

Modified Ark Loader across width of same field: zombie walk to middle, bear crawl to middle, plank-o-rama (Rosie guest Q), duck walk to middle, crawl bear to middle

Mosey back to flag

BT took us out. PAX thoughts go out to Chum Bucket and his family.

MOLESKIN

Welcome to Cherry Blossom! Hope to see you out again.

All respect to Lab Rat who suggested performing the same workout as at DaVille this morning: 2 AO’s, same day, same workout. However, YHC couldn’t bring himself to do anything NCAA tournament related after the sting of Virginia’s collapse vs Syracuse on Sunday. Apologies to Lab Rat, although his Back Blast looks like he amended the workout as well.

Further respect to BT this morning for being the eldest statesman to post.

10 minutes of burpees were fun for the first 2 minutes. Lots of mumblechatter regarding the timing of the 10MoB within the 45 minute workout. Mid-Slaughter smoked YHC.

3 RVA Workouts today: 19 total PAX. Well done, RVA!

Announcements:

Richmond AOs are blowing up. We need Q’s. If you haven’t Q’d and are interested in doing so, contact DK. We could also consider another “Hot Potato” workout or splitting Q duties with another member of the PAX.

HDHH April 20 – See Flashdance

Old Glory, you evil temptress!  14 Faithful gathered for the first 2016 edition of #OldGlory at #NoToll. Mother Nature has not quite given us the pass on cold starts in the Gloom, but the PAX welcomed it with open arms, and quick feet.

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. Disclaimer and a quick 1 mile run (2 laps of complex). 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 then gather to run another mile around AO at and the leader carrying Old Glory the first lap, and others stepping up to carry Old Glory when and if they catch the leader.

End 3 MOM:  Freddie Mercury x 20, American Hammers x 19

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

MOLESKIN:

It’s been 3 and a half months since the last Old Glory, so we were due.  Also, we have been on creativity overload as of late, so plain jane was the flavor of the day.  YHC had apparently forgotten how challenging it can be, especially the running-after-burpees part, and was breathing way harder than usual.  Swirly and Rosie set the pace early, and Splinter kept his pace and finished near the top, keeping his tights adequately covered unlike others who were absent and will remain nameless.  EF Hutton, sans wheezing from last time, had a strong showing as well.  The first line of the BB started “14 Faithful resisted the urge for coffee and donuts at the Circle K to embark on an Old Glory beatdown…”  but YHC didn’t think that would be brotherly (nor EF Hutton-approved), and the BB for Daville proves that some real work went down this morning.  Well done, boys!

HoneyDo, fresh off of the Nor’easter Half at the Beach, seemed to be no worse for wear as he clicked off the 3.8 mile course at an admirable clip, a good addition for those doing the 100 mile challenge.  DK himself was back from a trip to the beach, however it involved many meals (not miles) deep-fried and accompanied with fine inebriants, and hopefully no wooden spoons.  Nothing like Old Glory to welcome one back from a weekend of debauchery!  YHC monkeyed up the recorder and didn’t get everyone’s lap totals, so if you don’t mind, add your totals in the comments and I will get them added to J’ville’s document, which is here.  As far as YHC knows, this workout and BB has been Corporate approved.

All jokes aside, having 27 mean working two AO’s this morning is AWESOME with a Capital A, baby!  But, YHC did miss you fellas at DaVille.  It’s not quite the same without the whole gang of loudmouths together.  Grateful for the opportunity to lead you this morning, men!

Aye!

ANNOUNCEMENTS:

 

W-Dog starts next Wednesday, April 6.

HDHH at Elwoods 5-7 on April 20.

Not sure who has SOT, but Toga has 45MOM on Thursday.

Get your easter baskets now and don’t wait until the last minute or your kids will think you are LAME.

Loose Goose will chop down your trees for a fee (payable in Burpees) and a smile.  Call him!

 

 

 

15 friends, romans, countrymen lent their ears, along with the rest of their bodies, to the soggy fields of NoToll on the Ides of March.  It was 51 degrees and cloudy but the rain held off. The PAX still got plenty messy.

COP:  15 SSH, 15 Merkins, 15 Flutterkicks, 15 Hillbillys.

THE THANG:

Mosey to field for 44 BC in honor of the year Caesar was murdered, aka Regicide.  44 Burpees in a Corner, run to each corner and do 11 burpees to total to 44.

Move to other field for more 4 corners – 44 of exercise at each corner: LBCs, Mtn Climbers, Merkins, Jumpsquats.

Mosey to pavilion for sets of 23, 23 being number of times Caesar was stabbed. 1st round Boxjumps, 2nd Derkins, 3rd 23 step ups.

Mosey to field 1 for Shakespeare sets, 1599 being the year experts believe the Bard wrote the play Julius Caesar.  3 sets to total 15 and 99. 5 burpees, 33 Tuck Jumps, run field & back.

Mosey to center  of field for Ring Of Fire, then to basketball courts to finish with some Mary – 44 Freddy Mercurys, 23 APDs, 10 leg lifts each leg, for Wilson who was a no show for no toll.

Finish up with COT.

NM: YHC loves a good theme beatdown. The only thing missing from the RVA beatdowns is a surprising lack of historical facts and trivia. YHC hoped this Ides of March idea solved some of this problem.  There was zero chatter during the 44 Burpees to start and through most of the beatdown. TCLAPS to Jville for going out of his way to get muddy. There was some hesitation on hitting the ground from some of the PAX but all were warned last night of the rain on Twitter thanks to Wilson, who then proceeded to Fartsack – again!

YHC noticed several of the PAX were working on their jumpshot form during the squats. That should come in handy for 45Mom with Splinter this Thursday.

Great work Gumbo, one week in you already look stronger. Nice to have BT back stateside as well.

Announcements: HDHH and Davile  kickoff tomorrow night, RSVP to Lab Rat if you are going. Talk to Jville about a new AO at Godwin on Thursdays if interested.

Nice work today men – remember all power is fleeting, so keep posting to stay strong,

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.