Tag: NoToll

9 faithful posted on a glorious Richmond morning.  Weather was 70 degrees and sunny.  No humidity, not heat, perfect weather for a nice beatdown

The Thang:

Slaughter Starter – 20 Burpees OYO, Mosey past policeman to entrance of park for a COP.  All exercises in cadence Moroccon Nighclub x 30, LBC x 30, Carolina Dry Dock x 20, Russian twists x 30 (crowdpleaser).  Mosey to field with nice soft grass for Merkin Wave.  All plank, first PAX does 1 merkin, then next pax, so on, increase reps up to 10, then back down to 1.  We switched up to LBC  instead of planks when we started to descend back down the ladder.  Mosey to other side of field.  3 minutes of mary.  LBC x30, Slow count Merkins x 15, box cutters x 30.  Partner up.  Each partner does 20 leg pushes, then partners do 10 Stuart Scott Merkins together, repeat x 5 for a total of 100 leg pushes per pax and 50 Merkins

Moleskin:

YHC was determined to minimize the running today and focus on the arms and abs.  Since I can hardly type on the computer, I am going to call the workout a success from that standpoint.  I tried to alternate between arms and abs every other exercise, giving us a healthy dose of Merkins.  My rough count had us doing 200+ Merkins in the 45 minutes.  My abs say we focused plenty of time on them as well.  Russian twists continue to be a crowdpleaser.  They are the Burpee of the ab world.  YHC is happy that we did a ton of these back in my ice hockey days.

Conspiracy does not like doing exercises on the pavement when there is nice soft grass less than 100 yards away.  YHC will take that into consideration in the future and make sure that my next beatdown at notoll does not disturb the well groomed grass.  Conspiracy took a look around the AO after the workout checking out the trail.  He reported that the trail is about 1/2 mile long and that there are pullup bars somewhere along the way.

Pleased to have the opportunity to lead this morning.  Honor to have the opportunity to work out with a great group of men…

TYA OUT

15 Strong posted as the rain was starting to drop.

The THANG

Mosey to first COP

15X SSH
15X Imperial Walkers
15X Don Quixote
15X Flutter Kicks

Mosey to Field

The Beast
6X each 6x running the field. LBC’s, Merkins, Freddie Mercury, Werkins, APD’s, Burpees

Mosey to Other Field

Running and Pole Smoking Team up in Pairs 3X

RING fo Fire 2x 7 Merkins

Mosey to Shuffle Flag

COT

Moleskin

The rain was light enough to not cause any issues, but heavy enough to make every surface; grass, pavement, wooden bridges, really anywhere we had to hit the ground; soaked. The good news was that it’s always Sunny & 70 in F3 RVA Land!

Conspiracy continues to monitor correct form throughout the workout. He was kind enough to highlight the men that were doing exercises correctly!

Chum Bucket appeared at the beginning of the Beast. Although several cars were pulling in as the PAX headed to the First COP. YHC was not taking notes at that point.

The beast on a larger field is quite beastly, especially when ending with Burpees.

On the backwards running, several runners including YHC, were more backwards skipping; not really sure which is fastest, but skipping is definitely easier on the knees.

Several folks have been asking about Sippy’s workout on Saturday. The hills were killer; it was reported that Fudd had been seen during the workout or post workout. YHC wondered if we had lost anyone in the Woods. Hopefully, we will see the RTD article in July with a full run down on the EPICness of Sippy’s beatdown.

Splinter’s Virgin Q is tomorrow at Source of Truth. Come out and see!

Thanks to everyone that has ordered F3 RVA shirts, Several requests have been made for the Dogpile Shirt. If you want one please comment on this back blast and I get it put on the mud gear Store, we need 12 to Execute the order. AYE! for one, AYE! AYE! for two, etc. etc.

Another group of 13 gathered at #NoToll for a Tuesday morning beat down.  Here’s how it went down.

The Thang:

COP: 20 SSH, 25 LBC, 4 then 11 Imperial Squat Walkers, 20 Crab Cakes, 15 Merkins

Mosey to Soccer Field

Modified Dora 1-2-3 Partner up: as a team, complete 100 Merkins, 200 LBCs, 300 squats; while one partner cranks through the reps, the other runs width of soccer field and back; modifcation: bear crawl or lunge first half of width.  Repeat until complete.  Additional 200 LBCs added as an audible.

Mosey around far fields back to bleachers

Lindsays 2 exercises, sets of 40 (30/10, 25/15, 20/20, 15/25, 10/30): 1) Dips + Merkins, 2) Dead Cockroaches + Monkey Humpers (2 sets cut short)

Mosey back to shovel flag for COT

Moleskin:

Welcome to FNG Rosie!  This makes 3 Pax (Shooter, Choo Choo, Rosie) from the Briarwood neighborhood, located just across Huguenot on Robious Rd.  Way to spread the word, Shooter!

Non-4-count exercises continue to stump the RVA Faithful.  The 5-count Imperial Squat Walker in cadence crashed and burned after 4.  YHC stopped the PAX and suggested slowing things down, and we could only muster 11.

This is the 2nd epic fail for YHC as Q involving Imperial Walkers.  If you fail, try-try-try again?

YHC planned way more than what we actually completed…good thing YHC is Q’ing DogPile in 2 weeks.

Looking back on our previous Back Blasts, it’s been a while since we completed The Roxanne.  YHC was hoping that our resident siren, FUDD, would post to enjoy Johnsonville’s creative exercise combined with British ska-pop…which I don’t think FUDD has experienced.  The jukebox was primed, loaded, and ready to go.  Next time…

The first set of Lindsay’s were brutal…Bleeder almost splashed Merlot and had to take a breather.  YHC just thought he had finished before everyone else.

Announcements:

Sippy’s VQ is Saturday + RTD coverage.  Be there.

Buy RVA Regional Shirts.  Do it.

 

10 motivated and dedicated PAX posted for a beautiful beatdown on this Tuesday morning.  Weather was sunny and 70, perfect for an F3 workout.

The Thang:

Start two minutes late.  Mosey to middle parking lot for a Warmup COP, all exercises in Cadence.  SSH x 20, Merkins x 15, LBC x 35, something else x 20.  Mosey across parking lot towards poles, along the way stop for 5 burpees OYO.  Tom Brady pole smokers x 20.  Mosey to corner of soccer field.  Four corners, first corner 10 merkins, second corner 10 Freddy Mercury, third corner 10 Burpees, 4th corner, 10 Sumo Squats.   OYO AMRAP (Hey how bout that F3 Lingo) in 10 minutes.  Mosey to parking lot.  Four corners in the parking lot, same four exercises, OYO and AMRAP in 10 minutes.  Mosey back towards shovel flag for 6 mintues of Mary, dealers choice, all in Cadence.  Wison’s wife’s spaghetti party x10 on each leg (Swirly), 15x WWII situps (Ricky Bobby), 20 x Rosalita’s (Splinter), 30x LBC (Lugnut)….I am sure I missed one…but I take “respect” excuse.

Moleskin

The PAX all were asking at the beginning who had the Q for the morning.  For those who looked on the spreadsheet it said Johnsonville, but he was no where in site.  YHC had chimed in yesterday that if no-one had the Q today, I would take it, so off we went.  Unfortunately, I did not step up to the plate until two minutes past 530, so the PAX were cheated out of two minutes of workout today.  I will make it up to you all next time.

Several suspicious looking characters were hanging out in the park early morning today.  When Swirly and Wilson showed up first, they noticed the guys and promptly hid their keys, while the suspicious characters were watching, next to their tires.  After having a few minutes to think about it, it was decided that it probably was not a good idea to hide the keys in our usual place today.  As a result, we all put our keys in Bleeder’s trunk for security.  I did not realize until halfway through the workout what a risk we had all taken.  We were all now stuck if Bleeder lost his keys.  Panic set in, but was unwarranted as Bleeder made it through the entire workout with his keys.

Four corners with the sprinklers running made for an interesting (little wet) morning.  On our first pass along the long side of the field, Brain Tumor set the tone and ran right into the stream of water, less than a few feet from its origin.  After having seen that, no one else tried to avoid the water for the rest of the exercises.  YHC got a soaking while doing Burpees on corner 3 the second time through.  Some of the mumble chatter at the end of the workout indicated that the sprinklers gave a needed respite from the heat and humidity of the morning.

Announcements

Normal workout schedule this week

October 10, the rugged maniac is returning to RVA.  YHC is putting together a group for the event. So far Wilson, Oyster, Bleeder (and family) and TYA (and family) are hard commits.  Let me know if you are interested and I will reserve a slot for you.  Cost is $41.

15 posted South of the border for some beastly fun in the gloom.

THANG:

Mosey to second lot for warm-up COP: 20 high speed SSH (seemed to help TYA’s rhythm), 20 mtn climbers, 12 clerkins, 20 LBC, 20 hillbillies

Mosey to second field for THE BEAST: burpees, hand release merkins, bicycles, half time break for pole smokers/leg raises, sumo squats, side lunges, Carolina dry docks, end of beast celebration= more pole smokers

Partner up for carries to the 50 run to end line and back to the 50, flapjack.  Repeato with wheelbarrows

Mosey to flag for COT

Moleskin:  YHC wasn’t sure he was really the Q as the south-side set tends to be a bit free wheelin’ on Q signup.  After we got that squared away fun was had by all on a rather muggy morning.  It turns out that the F3 Gear Store is now selling Dockers shorts and Bleeder was kind enough to model them for the PAX this morning.  Bleeder made it look classy in a great example of not dressing for the workout you have but dressing for the workout you want.  YHC took notice and will submit an appropriate memo as to his executive pipeline status.  We should submit some product feedback as they did seem a bit restrictive on the side lunges.

Great job by the PAX and welcome to Wheelbarrow who gutted out a strong finish during that exercise to earn his moniker!  FEBA

0530 13 PAX ventured into the gloom of Hugenot Park.

The Thang:

Mosey to soccer field for COP with 5 burpees at each of the two speed bumps along the way

COP     SSH x 50;   IW x 25;  Merkins x 20; Prisoner Squats x 25

Gather on End Line–Burpee suicides (1 up to 5)     Plankarama until the 6 arrives

15 minutes of 4 corners around perimeter of field with 10 reps each of following exercises on the corners—squats, burpees, sumo jump squats, merkins

plankarama, then mosey to another field for a round of 7’s (bench jumps and merkins); then a round of 5’s (dips and squats)

Mosey back to start for LBC’s x 35; Freddy Mercury’s x 14

NM:

Perfect morning for a workout…then again, what morning isn’t after it’s all said and done.  YHC asked to Q a couple weeks ago without realizing AO was about 30 minutes from hotel.  Regardless, one of the benefits of leading these workouts is that it forces one to get out of the fartsack and post.  Nice to see a good group waiting on me.

Fantastic AO this morning.  Nice, flat, green, soft, fields.   Although, suicides are not fun…Suicides with burpees are worse.  Kind of the formula that is used.  Do something hard, then add some burpees…simple enough for me.

Really enjoyed all the effort from everyone.  Hope y’all (that’s what we say in the Carolina’s) had a good workout.

Thank you for the opportunity to lead you this morning and for the warm welcome.

Led?  Well, on the 30 minute drive from the hotel, there were 3 Led Zeppelin songs heard on the radio….#oldschool    #bettermusic    #whathappenedtomymullet?

Announcements:

Keep EH’ing FNG’s—men in your community need this…..they just don’t know it yet.

Some golf event this Friday.

F3 Richmond BRR team has an opening…..Conspiracy?

Until next time–Stay Strong!

 

0530  Huguenot Park,-Southside

The Thang:  Bootcamp

Come join YHC for a fun, fast, and event filled 45 minutes in the gloom.  #no10counts

 

 

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