Tag: NoToll

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

 

 

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