Tag: NoToll

F3 started in Charlotte…so did Steph Curry.

Curry’s Plays of the Year (Click it, you’ll be glad you did!)

In celebration of Steph Curry being named the NBA’s MVP, 21 strong gathered in South Richmond this morning for a Steph Curry-themed workout.  It went down as follows:

The Thang:

COP – 30 SSH, 30 LBCs, 15 Merkins, 15 Imperial Walkers, 30 Slow Bending Squats

Mosey to NE Soccer Field

Burp & Merk up to 5, repeat 5 then descend for 30 total Merkins

Line up on side line for The Davidson Wildcat: Burp & Merk up to 8, with a width of soccer field inbetween each Burp.  Plank-o-rama after 8, including Wilson’s Lasagne Party. Descend down from 8 – add restrictor plate of double merkins for top finishers of ascending 8.

Mosey to parking poles for Tom Brady’s Pole Smokers (only for TYA & Wedding Singer to click) – Tabatta Style (30 seconds x 8)

Mosey to SW Soccer field for The Golden State Warrior – abbreviated Beast with 5 exercises at 6 stations (30 total) – Monkey Humpers, Mountain Climbers, Freddy Mercury, Imperial Squat Walkers

Mosey to bleachers for Dips – Tabatta Style (30 seconds x 8)

Mosey back to shovel flag for COT.

Moleskin:

• Welcome to Shooter & Rapunzel.  Way to keep up this morning!  Hope to see you back soon.
• YHC totally forgot about Cinco de Mayo.  Apologies.
• TYA mentioned something about “past players” whenever YHC yelled “Darrell Green” at a 28 count…at least the ‘Skins never cheated to win their championships.  Stay classy, New England.
• Apparently Loose Goose, Wilson, maybe others misunderstood the explanation of the restrictor plate: double merkins during the descent of The Davidson Wildcat…and went from 16 to 15 to 14 rather than 16 to 14 to 12.  TClaps to Splinter for setting them straight.  Maybe we need another math formula for those guys.
• Cheers to Bleeder for passing out extra T-shirts from the Hardywood 4 Miler (F3 was a Gold Sponsor)
• YHC is also an alumnus of Davidson College and always said Steph Curry would never make it in the NBA…YHC Sr & MYHC remind him of this as frequently as possible.

Weekly workouts as usual this week.

YHC forgot to mention: Looks like we’ll have a guest Q next week – Freeloader (from CLT) has signed up to lead us at NoToll next week, so you won’t have to listen to YHC’s gob for one week, at least.

A strong and dedicated PAX of 18 showed up at NoToll on this beautiful morning for a little modified push-a-rama.

THE THANG:

COP

SSH x 21

Don Quixote x 25

LBC x 30

Merkins x 10

Copperhead Squat x 20

 

Mosey to parking lot for 4 Corners (x2).  The pace was determined by the lead group doing Squerkins.

Squerkins x 10 (alternate positions during second loop)

Squats AMRAP

Military Merkins x 10 (alternate exercise on second loop)

LBC AMRAP

Mosey to soccer field for the Merkin Ladder.  Start at x 20 and descend to x1 with 50 yd sprints between Launch and Target Points.

 

Congregate in the middle of the soccer field for 7MOM:

Box Cutters x 20

Freddy Mercury x 25 alternating pace

LBC x 30

 

Ring of Fire:

One round of 7 merkins

COT

MOLESKIN:

It was good to Q for you men this morning, although I almost smoked myself demonstrating the Side Straddle Stork Hop at the start, which is a near impossible exercise;)  TYA is truly a beast!  The PAX had lots of energy this morning, no doubt empowered by a strong turnout that included some familiar faces (good to see you Iron Curtain!) and an eager FNG.  Welcome, Quickdraw!

YHC tried to get his creative juices flowing with some new exercises.  I think the squerkins went well, although we could have definitely done more for more PAIN.  The military merkins were a bit of a clown show at the start, but I think they have potential.  We may have to try an entire workout of sparingly used obscure exercises to test our collective mettle.

Admittedly, YHC almost thought he bit off more than he could chew with the Merkin Ladder, but the PAX performed so well and was so eager for more that it was fitting to finish with merkins again in the Ring of Fire.  Much mumblechatter could be heard, most in the form of verbal appreciation from the PAX for the gift of merkins.  “Thank you sir, may I have another!”  One can only wonder how excited Don Draper, er Fudd, would have been.  Hopefully, he is giving those Greeks all they can handle.  On a final note, JVille turned on the jets and sprinted to the COT.  YHC and Toga gave chase to no avail.  Deceptively fast and a strong runner, good to have him on the BRR team.

Upcoming events:

Workouts at SOT tomorrow, 45MOM on Thursday and Friday, Dogpile and Gridiron on Saturday.

The Rugged Maniac is this Saturday, May 2.  Today is the last day to register, and the team is mostly filled.  However, if you are feeling it, contact JVille immediately.

Until next time, AYE!

 

 

 

 

 

Brain Tumor was EH’d to Q at yesterday’s Punisher. I guess the headlock wasn’t strong enough….it was a soft commit, anyway. No matter, the F3 Richmond Pax is resilient and strong and any number of us can pick up Q at a moment’s notice. Here’s how 13 Faithful stayed fit and sharp at this morning’s NoToll:

The Thang:

Mosey 100 ft to COP (thinking BT might show):
20 Mountain Climbers
20 Slow Bending Squats
25 LBCs
25 Imperial Walkers

Mosey to Robious and back to parking spaces under light:
The Lindsay (40’s): Rocky Balboa + Sky Boxes

Mosey to Basketball Court:
King of Hearts:
Regular Suicide
Bear Crawl to far side
Crawl Bear to far side
Backward Suicide
Plank-o-rama (including Wilson’s Lasagna Party)
Karaoke Suicide

Mosey to Soccer Field:
11’s – Full width w/ 1 exercise at each width
Monkey humpers + Merkins

Mosey to parking lot:
4 MOM
25 LBCs, Wilson’s Spaghetti Party (10 each side), 20 Freddy Mercuries

Mosey back to shovel flag for COT.

Moleskin:
Tough workout today…lots of running. The PAX looked good. Well done, gents.

The PAX was also very quiet today…both before and after the workout. I guess the atmosphere felt a bit deflated without Fudd.

Order F3 Richmond Gear: http://f3.mudgear.com/collections/va-richmond

Ricky Bobby = 49 years + 364 days. Respect.

Hardywood 4 Miler this Sunday – Look out for the F3 tent on Sunday and Bleeder spreading the good word.

Earth Day 5K 2016 – Sat April 23, 2016.
Questions? Talk to Wedding Singer

Aye, 16 Faithful and 1 FNG posted to NoToll on a glorious Spring Virginia morning to better themselves physically. They just barely beat out a full day of pollen-rinsing showers. Here’s how it went down:

The Thang:

COP: 25 SSH, 25 Hillbillies, 20 LBC, 25 Slow Bending Squats

Mosey to NE Soccer Field

Darrell Greens (AKA Devin Hesters)
Pair up and chase partner down to lighted pole, roughly 2/3 field.
Runners had the following head starts: 1 Burpee, 2 1-thousand count, 1 1-thousand count
Swap Darrell Green & runner each time.

Mosey around parking lot to SW Soccer Field

Blimp
5 burpee broad jump
10 fiddler crab strides
15 walking imperial squat walkers
20 bear crawl strides
25 crawl bear strides
Repeat until first member of PAX reaches end line and yells “Bingo”
All PAX mosey to end and repeat
First to end yell “Stiffler’s Mom”
All PAX to half field
Plank-o-rama, including “Fudd & Wilson’s Lasagne Party”
Forward lunge walk to end line

Mosey back to NE Soccer Field

11’s, over the width of the field
Merkins + Jump Squats

COP – 6 minutes of Mary
25 LBCs, 20 SkyBoxes, X’s & O’s, Leg cross lifts – 10 each leg (AKA Wilson’s Spaghetti Party)

Mosey back to shovel flag

Moleskin:
Welcome to Choo Choo for finally caving to YHC’s EHing and posting for his first F3 workout…3 min drive from his house.

Welcome back to Viral & Iron Curtain…the ground in the Commonwealth has thawed…time to get reacquainted with the glorious gloom.

YHC confused Devin Hesters for Deion Sanderses…doesn’t matter, we’re in Redskins country…Darrell Green it is.

Cheers to Fudd for singing when requested to do so during the forward lunge walk.

YHC observed an outpouring of compassion from Mr. Grumpsville himself, when Toga asked Johnsonville if he was OK during the final round of the 11’s, concerned that Jville had “blown a gasket”.

This was the first time YHC has observed Fudd being smoked, gasping for breath, and mumbling some chatter towards the Q during the SkyBoxes and X’s & O’s…might be the Friday night smokes and cold liquor drinks.

The PAX seemed to enjoy the Darrell Green’s…who wouldn’t…Hail Victory!

Announcements:
Source of Truth – 5:30am tomorrow at Swift Creek Middle School
Hump Day Happy Hour – tomorrow 5-7pm @ American Tap House at Willow Lawn
45 Minutes of Mary Munford – 5:30am Thursday at Mary Munford Elementary
Friday morning Run – 5:30am Friday at Mary Munford Elementary
2 Saturday workouts
Earth Day 5K downtown on Saturday – talk to Wedding Singer

11 of the F3 RVA faithful made the trek out to NoToll for a light rain workout (note- Sippy LIFO’d, no complaints, that’s a long run from his house)

The Thang:

Mosey to the front left soccer field.

COT-

20 Don Quixote, 25 Side Straddle Hops, 20 little baby crunches, 20 mountain climbers

 

Mosey to the corner of the left soccer field

Partner up for FULL Huguenot Park 4 corners (all three fields and the parking lot as the corners)

Run to the corner of the parking lot, 10 Prison Cell Merkin Burpees, run to the other end of the soccer field, 20 Stuart Scott Merkins, run to the opposite field corner, 30 burpees, run to the point of beginning for 40 WWII sit ups. Plank.

Reverse steps, do the same workout in reverse.

Mosey to bleachers for triple check – dips, squats, bolt, three times through.

Mosey to soccer field center for 5 MOM – Russian twists, leg raises, LBCs, Hello Dolly

Ring of Fire – 8 merkins around the fire, reverse and 8 merkins back around to beginning

 

Moleskin:

A wet workout this morning but it doesn’t feel so bad when it’s 60 degrees. Special welcome back to Fudd, it seemed might quieter at Dogpile last Saturday without his enthusiastic jabs and singing (special nod to Toga’s back blast last week, best ever). Our prayers go out to Mrs. Fudd for a speedy recovery.

Announcements – Monday April 13^th grand opening for The Punisher at Linwood Holton Elementary School with Chum. Thursday’s sausage party at Fudd’s house is tentatively moved to Friday this week, stay tuned for more updates. Do you love mother earth and $30 t-shirts? Good, so does YHC, come join the Earth Day 5K April 18^th at 11:00 AM downtown, details can be located at – http://www.earthcraftvirginia.org/earth-day-5k-race-without-trace/. Last, F3 RVA will have a table at Hardywood in the afternoon April 26th before the 4 miler, come out and rep with Bleeder and company.

Special thanks to TYA for tearing down the Earth Day 5K poster at Ellwood’s to bring in for a laugh. YHC appreciates the level of ball-busting you’ve reached on this.

-Wedding Singer

15 Faithful and 1 FNG congregated on a beautiful early Spring morning at Huguenot Park for a lovely SouthSide, #NoToll beatdown. Here’s how it went down:

The Thang:

COP
25 SSH
15 Merkins
25 LBCs
25 Imperial Walkers
20 Slow Bending Squats

Mosey to Robious Rd
U-Turn
Everybody take a piece of curb for a Tabata: Rocky Balboa

Mosey to basketball court
King of Hearts
forward suicide
backward suicide
karaoke suicide
lunges (full court only)
forward crab walk (half court)
duck crawl (half court)

Mosey to soccer parking lot
1 round of 4 corners: 5 PCMBs at each corner (Prisoner Cell Merkin Burpees)

Mosey to parking poles for a Tabata: Pole Smokers

Mosey to soccer field
2 Bolts (full sprint width of field – across and back = 1)

Mosey to bleachers for a Tabata: Leg knee lifts (only had enough time for 6 of 8 rounds)

Mosey to shovel flag for COT

Moleskin:

Welcome to Mother Hen! Glad to see an increasing number of FNGs at our workouts. TClaps to Loose Goose for bringing Mother Hen along.

YHC observed excessive mumble chatter during the Rocky Balboa….which was reduced to a whimper during the PCMBs…which reduced to silence half way through the Pole Smokers…

YHC second guessed his decision to include Pole Smokers as a Tabata…TYC supported the exercise.

Even though he led the charge for most of our exercises, Fudd was obnoxiously enthusiastic this morning and probably woke up a few neighbors of the park. He blamed 5 scotches the night before. I’m thinking it was Fake Enthusiasm combined with a Bullshit Attitude…FEBA!

Sippy Cup was observed using the entire set of bleachers during the leg knee lifts Tabata. Solid use of the AO.

Wedding Singer needs hard commits by the end of the day for his wife’s Earth Day Run.

YHC learned that Ricky Bobby’s birthday is this month…RESPECT is forthcoming.

Chum Bucket is Q’ing a new Monday workout on the Northside held at Linwood Holton Elementary School starting Monday, April 13th. Start time 5:30 AM – 45 minutes in length. AO name: The Punisher

Regular workouts this week!
Toga says to bring a block on Thursday.

Eleven of the RVA faithful returned to NoToll on another cold morning. Welcome spring, I think.

 

The thang:

Mosey down to the field parking lot. COP-

20 Mountain Climbers, 25 Don Quixote, 20 Rosalita

Mosey to largest soccer field-

BEAST with a twist

Beast – merkins, Freddie mercury, deep bending squats, werkins*, mountain climbers, flutter kicks

Twist – DK was assigned the role of the twist, which is to shout NoToll somewhere in the beast. At the beginning of the werkins run, NoToll was announced stopping the PAX for a 8 count berp and merk (inside the burpee, increase merkins by 1 up to 8 and back down), continue on werkins in the beast.

Mosey over to the smaller soccer field, sprints with a twist. Swirly was designated the twist.

Sprint across and back. Sprint across and lunge back*.NoToll was announced ½ back in the lunges and YHC led a 40 count side straddle hop in cadence. Lunge the remainder of the way back.

75% jog across and back.

5 Minutes of Mary – 10 count cross leg lift raises, 20 count Hello Dolly, 20 count LBC

Mosey back to cars*

YHC NoTolls the run back with a 10 count burpee near the gate.

 

Moleskin:

Do remember, YHC does need the disclaimer, he is only a wedding singer. There’s one thing to say about the cold, at least it’s not wet. The NoToll declaration adds a change of pace for exercises such as the beast, however the placement can be crucial. Adding 64 merkins and 15 burpees while making it through a beast werkin run definitely does take a toll. YHC believes this is the first beast he’s been through without a burpee portion, the Pax can thank The Scream for serving up a softball with flutter kicks as the last exercise.

Great workout guys, see you tomorrow at The Source of Truth for Wilson’s Wife’s Q.

Announcements- TYA is putting a team together for the Blue Ridge Parkway run on September 11. Each team member will run approximately 17 miles in three separate sections. Last year roughly 30 out of 150 teams were represented by F3.

-Wedding Singer

15 of RVA’s faithful congregated on the South side of the River James to enjoy a St. Patrick’s Day beatdown. Here’s how it played out.

Mosey to larger parking lot
Disclaimer: Don’t hurt yourselves (no FNGs)

COP: 25 x SSH, 25 x Slow Bending Squats, 25 x LBC, 25 x Imperial Walkers

Mosey around parking lot to NE Soccer Field
COP: 10 x Prisoner Cell Merkin Burpees
Sprints across width of field: 2 x 50-75%, 1 x 75%, 1 X 100%

Mosey around parking lot to SW Soccer Field
Ark Loader (all sprint to end and Don Quixote until all Pax arrive):
Bear Crawl to 50, Duck Walk to 25, Backward Crab Walk to 25, Crawl Bear to 30, Duck Walk to 25 + lunge to 75, Crab Walk to 25

Plank-o-rama

Triple Check: People’s Chair on shed, pole smokers, run lap of field – repeat 3 times

Mosey to flag

1 minute of LBCs

COT

Moleskin:
Strong attendance today, gentlemen.

YHC only clocked that it was St. Patrick’s Day on the ride home…otherwise, we could have had some Irish themed exercises. #StPatricksDayFail

Toga was not impressed by YHC taking a glance at his Wienke before the workout.

Toga also did not appreciate others planking at the end of the Triple Check (rather than pole smoking and people’s chairing) when partners were still running a lap, hence the title of this post.

Clearly, it’s all about Toga…it always has been.

TProps to Wedding Singer for 17 straight workouts that ended this past Saturday because he was “hiking in Blacksburg”…likely excuse.

Upcoming Workouts/Events:
Source of Truth – Wednesday 5:30am – Swift Creek Middle School
Humpday Happy Hour – Wednesday 5-7pm – American Tap House (Willow Lawn)
45 Minutes of Mary – Thursday 5:30am – Mary Munford Elementary
RAMM – Friday 5:30am – Mary Munford Elementary
Dogpile – Saturday 6am – Dogwood Dell (Byrd Park)
GridIron – Sunday 7am – Pouncy Tract Park

Thirteen of the faithful posted for a muggy 45 degree workout at No Toll.

The thang:

Jog to back parking lot, warm up-

25 Side Straddle Hops (not hop straddle side)

20 Don Quixote

20 Imperial Walkers

20 Little Baby Cs

Mosey to soccer field

Bear crawl goal lines of the field, run side lines, burpees at each corner – 2, 4, 6, 8 count

backwards run goal lines of the field, run side lines, werkins  at each corner -2 , 4, 6, 8 count

Karaokes on goal lines, run side lines, monkey humpers at each corner – 2, 4, 6, 8 count

Run all lines of field, burpees at each corner – 2, 4, 6, 8 count

Jog to side field

triple check – derkins on the bleachers, slow bending squats, run to end of field and back

Sprints – 80% run across field, 100% run back

Mary – 10 count cadence little baby crunch -> 2 count cadence merkins

10 count Hello Dolly -> 4 count cadence merkins

10 count Russian twist -. 6 count cadence merkins

10 count Rosalita -> 8 count cadence merkins

COT

Moleskin-

Great workout in the gloom, which didn’t seem so gloomy today. Even though we won’t see daylight in our weekday workouts until summer, the pax has made it clear that this is a good thing, no one wants to see YHC’s mug at 5:30 AM anyway. The pack seemed much more excited to hear the first goal line exercise initially announced as crab walks changed to bear crawls before beginning. YHC apologizes for the confusion, he’d never willingly call for crab walks.

Great workout guys. Looking forward to some virgin Qs this week with Iron tomorrow and Fudd Thursday. Slightly embarrassing when Wilson comments rather loudly and enthusiastically that he MISSES ALL THE VIRGINS, this occurred at The Daily Grind Saturday after the workout.

Welcome FNG Gilligan!

As RVA starts its March thaw, 9 strong faithful gathered at Huguenot Park to push themselves physically and shed outerwear in the process.

Here’s how it went down:

COP:
30 SSH
30 LBC
30 Imperial Walkers

Mosey to soccer parking lot

Burp & Merk: 1 to 10 and back to 1

Mosey around the parking lot and back to same spot

4 corners (10 reps at each corner):
Monkey Humpers
Dead Cockroaches
Imperial Squat Walkers (planks…Fudd/Wilson comment)
Mountain Climbers w/ Lunges between 2 stations

Mosey across bridge to soccer field

Tabattas:
Dips
Squat Jumps
Abs (Dealer Choice)

Mosey back to shovel flag

Ring of Fire: plank, pass 5 merkins around the circle

COT

Moleskin:

YHC continues to struggle to lead the SSH cadence while looking at THE Yankee Agressor. What’s happening there?

Well done to Chum Bucket who arrived (mostly) on time.

YHC has never seen more outerwear shedding than during the Burp & Merks: gloves, hats, outer shells

Fudd continues to dominate the more aerobically challenging exercises.

Fudd also commented on planking with bums down…”That’s Wilson’s move…Wilson always does this”…clearly TMI

TClaps to Wedding Singer for 8 consecutive workouts!

98 RVA workouts and counting….

99 tomorrow at TheSourceOfTruth @ Swift Creek Middle School, 5:30am (Wilson to Q…Wilson’s wife approved?)

100 at 45MinutesOfMary @ Mary Mumford, 5:30am Thursday