Tag: NoToll

Eleven faithful posted on a gloom Tuesday morning on the southside.

The Thang:

Mosey near park gate, COP- 20 Side Straddle Hops, 20 Don Q, 20 Mountain Climbers, 25 freddie mercury.

Mosey to left field – 8 count contra burpee, 20 count imperial squat walker

4 squared – 4 laps, increasing sprints by 1 length each lap

8 count contra burpee, plank dips 15 count

mosey to parking lot, 4 squared parking lot

mosey to left field – 3 minutes of mary – 20 count russian twist, 20 count rosalita, 25 LBCs

11s – don quixote and body builder burpees

mosey back to shovel flag

Moleskin – excellent workout PAX. YHC felt compelled to complete Jville’s four squared workout from last week at NoToll. Points for originality – not really, but it’s a well balanced session- burpees and merkins, ciabattas, run – that deserved to be completed. Unfortunately YHC left his phone in the car, sot the ciabatta became an exercise in cadence. In hindsight that worked best as there probably wouldn’t have been time for the 11 at the end. Tclaps for Splinter and Fudd crushing the runs and 11.

YHC let the PAX decide the exercises for the 11 workout. The PAX seemed to appreciate Bleeder choosing ‘windmills’ for the first part of the 11, and thus TYA felt inclined to choose body builder burpees as the other. Unfortunately we didn’t have time to finish the 11 but made it past 1/2 way or more.

Our numbers will be declining this week as those in in the BRR drop off to save their strength. Best of luck out there guys, make us proud.

Normal workouts continue this week – I think Grizzly is VQing Thursday’s workout at Mary Mumford.

Other updates – Convergence on September 19th at 7:00 AM at Gridiron, grab or kidnap someone and bring them out. Bottom to Top 3 miler October 17th in Shockoe Bottom.

Go Patriots (or football in general). That is all.

-Singer

Twenty-one of the faithful appeared at #noToll to greet September ’15.  The weather was comfortable, and the PAX was eager for #gloom.  YHC, Johnsonville, took the Q, and this is how it went down (more or less):

Warm up with 15x Long Slow Squats, 25x Don Quiote, 25x Hillbillies, 25x Standing Mountain Climbers.

Mosey to far right soccer field
8 contra burpees
Ciabatta alternating between right leg Alabama prom date and left leg Alabama prom date
Foursquare (i.e., run perimeter of soccer field 4 times, sprinting (i) first side on first loop, (2) first and second sides on second loop, (3) first, second, and third sides on third loop, and (4) first, second, third, and fourth sides on fourth loop).

Mosey to far left soccer field
8 contra burpees
Ciabatta alternating between bearcrawl and cralbear
Foursquare

Mosey to beachers at front soccer field
8 contra burpees
Ciabatta alternating between dips and Carolina dradocks

MOLESKIN:

The workout today was a bit unusual in that we skipped SSHs, perhaps for the first time ever, and we did almost no core.  YHC would have preferred another round of Foursquare and several minutes of Mary.  But, 45 minutes goes by fast.

It was good to see strong numbers at #noToll again today.  Good luck getting those kids off to school over the next few weeks.  Keep your chins up — winter is coming!

— Johnsonville

PS Notes:
— Special 1 hour #Punisher on Labor Day starting at 0700.
— Please focus energy on bringing at least one FNG (and/or wayward F3’er) to the convergence at #GridIron on 9/19.
— We need Qs for Friday 9/11 (RAMM) and Saturday 9/12 (Dogpile and Gridiron).  Time to #RedPill.

14 Redwoods appeared in the gloom this am ready for beatdown. With One minute to go, YHC signed up to Q today’s workout. Here’s how it went down.

THE THANG

Mosey to first COP

39X SSH
15X Merkins
20X Imperial Walkers
61x LBC’s

Mosey to Soccer Field

Backwards Sprints
25-50-75-100

30 Minutes of Four Corners,
20X Merkins, 10 Burpees, 20X Werkins, 40X Flutter Kicks

Meet at Center field
One minute of Mary
14X Box Cutters
Superman

Bear Crawl to Bridge
Run back to the Virtual Shovel Flag

COT

Moleskin

Although, there was a slight amount of mumble chatter when YHC signed up to Q with one minute left on the clock, All knew a beat down was in store for the PAX. With the First Circle of Pain, under way, I was remembering the article I read in Sunday’s paper about one of my Dad’s brother rats, Jonathan Daniels, the Valedictorian from the Class of ’61. (61 LBC’s) TIMES DISPATCH ARTICLE I remember my Mom and Dad talking about him in a revered tone. He was killed in Alabama by a Sheriff’s Deputy as he was shielding an african american woman from the shotgun blast only 4 years after graduating from VMI. (4 Corners) I happened to be in Alabama this past weekend racing, and was unaware that it had been 50 years since this had passed. His sacrifice is something that tends to go unnoticed in the many circles we travel in, true leadership is always discussed, but the examples can sometimes be difficult to find.

Kudos to Swirly for Cranking it up a notch, he lapped the entire field minus Fudd. Jville and YHC were maintaining pace with each other through out the 4 corners, His speed is going to come in quite handy during the BRR. Unfortunately for YHC, Merkins are not part of the BRR run.

In preparation of Pucker’s VQ Thursday, Some backwards running was just a warmup today, YHC is sure that his VQ on Thursday will include some Ice Hockey Defensive drills!

When YHC gave the Halfway notice 15 minutes into the 30 minutes of 4 corners, A number of the PAX were not happy about the length of time that was still left on the clock. The Burpees did not get any easier; it was noted that the when Merkins & Werkins seemed like a break, it definitely made for a challenging workout. Pain is just weakness leaving the body.

Welcome back, Toucan, He had been off doing military training, which appeared to include drinking extra quantities of some form of beverage, because it was reported that it was all sweated out this morning during the workout. Drink plenty of Water! Pain is weakness and sweat leaving the Body!

Announcements:

Regular workouts the Rest of the Week

– Hill run on Wednesday night, TYA is sending out more details( Plan on being at the Top of Hillcrest at Cary at 5:30)

– Richmond GoRuck event is on October 23 & 24th. This is a great opportunity to bring in some like-minded FNGs. Talk to Honey Do if you are up for the challenge. Preblast posted a few weeks back. Check it out here Red Light and Blue.

– Convergence Sept 19th, with a 0600 and 0700 workout at Gridiron, No 0600 at Dogpile on the 19th. Bring a Friend.

Sixteen faithful and one FNG gathered at No Toll on a beautiful morning to enter the Gloom.  The conditions were far superior to last week’s No Toll which has been dubbed the wettest ever.

THANG:

SSH x 30 , 10 Burpees , 15 Imperial Walkers

Mosey to the Pavilion in center of soccer field for:  4 arm sets & 4 corners of Abs.  Mosey between pavilion and each corner:

Pavilion – 20 Merkins, 25 Dips, 20 merkins

Corner 1 – Partner Leg toss , 1st set 20 , 2nd set 12

Pavilion – Merkin wheelbarrows – 10 partner hold decline merkins, wheelbarrow crawl to tennis ball then 5 more decline partner hold merkins.  Each partner completes 1 set.

Corner 2 – 40 Russian Twists , then 10 XO’s

Pavilion – 15 decline merkins , 15 dips , 12 decline merkins

Corner 3 –  40 Freddy Mercurys, Knee dip planks 30 seconds

Pavilion – Merkin Wheelbarros #2 – 5 decline merkins, longer wheelbarrow crawl then 5 more decline merkins

Corner 4 – 30 thrusts , 40 flutterkicks, 20 thrusts

Mosey back to start, finish with 10 burpees

MOLESKIN:

Glad to have such a good turnout for YHC’s VQ and all the support.  Welcome to FNG Modell – hope to see you out again.  YHC felt a little out of breath while counting off the IPs after the starting Burpees, will have to remember that for future reference.  There was some mumblechatter on what constituted a “corner” of the field as a soccer field or as YHC sees it one “Meta field” with 4 corners. YHC’s demo of the thrusts on corner 4 proved insufficient as looking around there were 10 different versions being done, another lesson for next Q.

ANNOUCEMENTS:

Richmond GoRuck event is coming up on October 23 & 24.  For those who are not doing the BRR this is a good chance to one-up the BRR group along with YHC.

Normal workouts this week along with Wednesday Hillcrest hill run at 5:30 and drinks afterwards at TYAs house.

CONVERGENCE on 9/19 at Gridiron.  Bring a friend!

 

Fourteen strong posted south of the river for a lively beatdown at No Toll.  Weather was a comfortable 72 degrees, 100% humidity and heavy downpours throughout the workout.

The Thang

Quick warmup on the basketball courts.  Air Jordan layups; 4 right hand, 4 left hand.  Mosey to back parking lot for COP.  25xSSH.  20xDon Quixotes (10 slow, 10 fast).  15xImperial Squat Walkers.  Mosey to first set of tennis courts.

Commence Arther Ashe 5 Setter.  Line up on sideline and complete suicide, touching each doubles alley and stopping at the sideline after each leg for an exercise.  Progressively increase exercise count from 15/30/40 with each leg.  Sets included:

Set 1:  merkins/mountain climbers/LBCs
Set 2:  shoulder tap merkins/prisoner squats/freddy mercuries
Break:  suicide
Set 3:  hand release merkins/lunges/WW2 sit up
Set 4:  carolina dry docks/squat jumps/russian twist
Break:  karaoke suicide
Set 5:  werkin, donkey kicks, flutter kicks

Mosey to back parking lot for curb-a-licious.  Grab a curb and complete clock merkins.  10 at each position on the clock (12/3/6/9).  20 curb jumps.  20 monkey humpers.  3-lap, 2-line indian run around the parking lot.

Circle up for 4MOM.  20 candlestick bicycles.  20 box cutters.  2 sets of superman followed by a 6 count.  Mosey back to flag.

Moleskin

This is the first AO in quite a while that actually felt like the #gloom.  YHC arrived early to check on the status of the fields and decided to audible to no grass workout today.  Those fields are in too nice a shape for the 14 of us to go out and destroy them.  Bleeder commented that it’s fun to play in the rain as long as it isn’t 40 degrees, couldn’t agree more.

YHC isn’t quite sure how to describe the first sets of ab exercises in the puddles on the tennis court.  The juvenile nature of my humor quickly came out as the PAX proceeded to complete ab exercises on their backs in a soaking wet shirt.  If anyone was passing by for a morning walk in the rain they surely would have believed the tennis courts had turned into a bog with a bunch of bull frogs clearing their throat, 40 times.  It didn’t get old throughout the 5 set match.

At one point during curb-a-licious YHC though Shooter tossed his cookies.  Fairly confident that he was simply ringing out his shirt.  Confirmation requested.

Thanks to Jville for the MOM suggestions at the end.  YHC’s improv was clean out of ideas.

Welcome Herbie (FNG) to the PAX; that’s some serious dedication to show up at your first F3 workout in the middle of a downpour.  Hope to see you back soon.

Announcements

– Wednesday evening hill run 5:30PM @ Cary & Hillcrest.
– Sunday trail run will be at Pocahontas Park.  10k cross country loop that will be run twice.  Meet at Martins at Stony Point at 6:30 to clown car to Chester.  Let Jville know if you plan on joining his clown car.
– Richmond GoRuck event is on October 23 & 24th.  Bleeder is enthusiastically [sic] marketing the event.  Preblast posted a few weeks back.  Check it out here Red Light and Blue.
– 2nd F planned for next Wednesday evening.  Details to follow.

Splinter out.

14 of RVA’s faithful PAX met on a beautiful August morning for a good ol’ fashioned #NoToll beat down.  It went something like this:

The Thang:

Mosey 20 yards for COP: 25 SSH, 25 slow bending squats

Mosey to NE corner of soccer complex for Over the Hills & Far Away: 1-2 sets of exercises followed by loop around entire complex (0.5 miles).

10 burpees OYO + loop

20 Imperial Walkers + 15 Merkins + loop

Bear Crawl half width + mini plank-orama + Backward Run width + mini plank-orama + loop

Zombie Walk (forward lunges) 3/4 width + mini plank-orama + Crawl Bear half width + loop

X’s & O’s + 25 LBC + loop

25 Flutter Kicks + 10 Box Cutters OYO

Mosey back to Flag

10 burpees OYO

COT

Moleskin:

It’s time for YHC to buy a watch.  Relying on BT (again) for timings.  Unfortunately, it was only as we moseyed back to the shovel flag when BT informed YHC that his watch might be a little fast.  This probably explains why Johnsonville, Sippy, and 1 other were LIFOs.  YHC will let this slide this time.

Sippy continues to lead the way on run-heavy workouts.  Pommel Horse and Rosie did a great job of keeping him honest, though.

This workout was all about keeping the momentum going.  Why not end such a workout with 10 burpees?  It was a crowd silencer for sure.

Announcements:

TYA is hosting a hill running workout tomorrow afternoon at 5:30pm at Hillcrest and Cary St Rd (this is after he Q’s tomorrow morning’s SOT workout).  Respect.

Sign up to Q.

14 faithful arrived at No Toll prepared for a muggy beatdown and the second iteration of Old Glory.

THE THANG:

Mosey from shovel flag(s) to back parking lot for a recap of the Old Glory workout.  Start with 1 mile run around the entire complex (2 laps).  Then, loops of 4 stations at the corners of the AO:

Station 1: Merkins 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 before 6 am, then gather to to run another mile around the complex.  A quick 5 MOM with:

Russian Twists x 18

Dr W x 15 (WWF approved)

Flutter Kicks x 20

LBC x 30

Return to Shovel Flag(s) for COT.  Lugnut took us out.

MOLESKIN:

YHC was looking forward to the second coming of Old Glory with excitement and a little anxiety given the fact that he has been out the last week and a half.  The beautiful thing about the Old Glory workout (again, thanks to Tradition in Charlotte-MECA)  is that it is a simple way to measure progress month to month, and with our BRR crew in full stride YHC can’t wait to see the results next month!  Lots of folks were new to Old Glory because Sippy was putting them through the paces out in the trails during the inaugural workout last month.

As much as YHC likes the Old Glory workout, it is hard to keep up with mumble-chatter because the PAX gets spread out.  However, he did hear comments that some of the PAX started resembling Happy Dipping Birds during the later rounds of jump squats.  We may need to call the Minister of Form (aka Conspiracy) to task for allowing the form infractions!  But first, we need to get him an alarm clock or something comparable to get him “regular” and on time.  The sprinklers were unfortunately not active this morning to cool us off on the back passes, but given the smell in recent weeks at the AO, maybe that’s a good thing.  Swirly continues to impress with 3 loops completed, and there were 4 changes at the lead to carry the flag. Sippy blistered it with 3.25 completed.  Nice work, men!  YHC hopes to carry it one day as well.  The results (loops completed) are below.  If anything below is incorrect, let me know.  And remember, it’s YOU v. YOU!

F3 Name                                              6/23/15                      7/28/15

Splinter                                                 3.0                             2.75

Wilson                                                  3.0                              2.75

Honey-Do                                             2.5                              —

Ricky Bobby                                         2.5                               2.5

Lockjaw                                                2.75                            —

Brain Tumor                                          2.75                           2.75

Conspiracy                                               —                             2.75**

Bleeder                                                   —                             2.75

Sippy Cup                                                —                             3.25

Oyster                                                     —                             2.25

Grizzly                                                     —                             2.5

DK                                                            —                             2.75

Swirly                                                      —                             3.0

TYA                                                          —                             2.75

Lugnut                                                     —                             2.5

Loose Goose                                           —                             2.75

 

**Conspiracy was so gassed at the end that he had no idea how many loops he completed, so YHC guessed.

Wed at SOT

Thu at 45MOM

Fri RAMM will be running hills in TYA’s neighborhood, then coffee and a foot rub at his house afterwards.

Stay strong, men!  AYE!

 

 

 

Fourteen of the faithful posted in the midsummer humidity to improve themselves.  Johnsonville took Q, and this is how it went down:

The THANG:

ssh x 25
merk x 15
don quiote x 25
standing moutain climbers (2 count) x 15

Mosey to basketball courts
ciabatta (mountain climbers / thrusts)
ciabatta (1/2 court suicides)
ciabatta (bear crawl, merks x 2, crab walk back)

Mosey to near soccer field
ciabatta (lt. dans)
ciabatta (sprints laterally across field with burpees at ends)
ciabatta (lbcs / freddie mercs)

Mosey to pavilion
ciabatta (dips / merks)
ciabatta (scissors / dolly)
10 burpees OYO

Mosey back to SF

COT

Moleskin:

The Q managed to thoroughly smoke himself this morning (and maybe a few others).  Bleeder was kind enough to deliver the closing COT devotional, apparently recognizing that the Q was too mired in #gloom to string together a coherent sentence.  Thanks Bleeder!

Conspiracy was particularly vigilant this morning in helping most members of the PAX size up their shortcomings with respect to form.  Right out of the gate, he commented that the thrusts looked more like little baby bunny hops.  Later, he repeatedly asserted that legs were supposed to be STRAIGHT on scissor kicks, prompting a number of suggestions on what to rename Conspiracy. Most suggestions were along the lines of “self-absorbed” and “egomaniacal,” as I recall.

Facing overwhelming pressure to rename Conspiracy, the undersigned was prepared to decree it as such.  Conspiracy asserted, perhaps rightly, that since OBT had originally named him, OBT has exclusive renaming rights regardless of the nearly-unanimous desire of F3Richmond.  Bleeder, please consult with OBT to “start the ball rolling” on the renaming process.  I am sure OBT’s terms will be reasonable and, in any case, achievable.

The PAX was still reminiscing about wallowing in the foul smelling sludge at #Notoll two weeks before.  Ahh that smell… the price of lush green grass.

Welcome back Grizzly!  It was great to see you again.

Johnsonville

PS:  The upcoming schedule looks like this —

Wed — #SourceOfTruth Wilson on Q (evening TYA may organize a run)
Thurs — #45MOM DK on Q
Fri — #RAMM TYA on Q
Sat — #DogPile Toga on Q  /  #GridIron Earthworm on Q

Reminder — We need someone to Q for #GridIron on Aug. 1 since Earthworm and I will both be out of town.

 

 

 

 

Rolling into No Toll this morning and seeing the faithfully early Swirly & Oyster but a smile on my face! Thanks guys!

The Thang:

Mosey to back parking lot for COP.

20 SSH

10 Dive Bombers

20 Imperial Walkers

15 Mountain Climber Merkans

B.O.M.B.S – Pair up – 1 runs around the field & 1 does exercise – tag until done!

50 Burpees

100 Russian Twists (each side- totalling 200)

150 Merkans

200 WWII Situps

250 Squats

Ring of Fire 10ea (rotating & dealers choice) Bonus round when burpees called out. PAX does burpees!

3 minutes of Mary – LBC’s & Cross Leg Lifts

Moleskin:

It was a pleasant morning as the weather goes. No Toll turf continues to be soupy and to be repectful of the AO we stayed off the bulk of the field today. Plus YHC did not wat to smell like we did last week with J-Ville! There was some chatter during COT on the start time. Bleeder corrected TYA and the chatter stopped. Bleeder was sporting the kakhi shorts today and Oyster seemed upset as he did not get the memo! Have a great day!

If you do not have the F3 App, get it! It is available for Apple or Android.

Twelve of the faithful posted at Huguenot Park on Tuesday morning mostly to wallow around in the foul-smelling sludge.  Johnsonville took the Q, leaving his ExcuseBag behind.  This is how it went down:

COP warmup:
ssh x 50
merkins x 15
standing mountain climbers x 25
deep slow squats x 15
don quixote x 35

Mosey to area between the 3 soccer fields.
COP and commence Dirty MacDeuce:
burpees x 12 OYO
merkins x 12
jump squats x 12

Indian run around perimeter of field and parking area.
COP in pavilion and continue Dirty MacDeuce:
4-count Dips on benches x 12
4-count Alabama prom dates x 12
balls to the wall x 12 (2 sets)

Line up along perimeter of field in plank.  Bear crawl in indian run fashion (2 progressions each), mosey around perimeter of field.
COP in far left corner of field and continue Dirty MacDeuce:
burpees x 12 OYO
werkins x 12
4-count LBC x 12

Line up along perimeter of field in reverse plank.  Crab walk in indian run fashion (2 progressions each), mosey around perimeter of field.
COP in near left corner of field and finish Dirty MacDeuce:

merkins x 12
partner leg toss x 25 (2 sets)
mountain climbers x 12

BONUS:
scissor kicks x 12

Mosey to SF.  COT

Moleskin:

Days of rain, followed by enough irrigation to land a Californian in prison for al lifetime (or 2), left the Huguenot Park fields wet and covered with brown sludge.  Although the PAX mostly kept to perimeter of the fields, they became all-too familiar with the disgusting, foul-smelling muck that laid around the edges.

When it comes to health food, “organic” is a good thing.  When it comes to sopping wet, fertilized fields for rolling around on, “organic” is not such a good thing.

Practice tips —

(i) If your LOML still does any your laundry, pull these clothes out and do them yourselves today.  Alternatively, throw them away and buy more excellent F3 gear.  No #Mascots

(ii) If you care about your car, bring a towel to workouts.  Alternatively, trade in all those #Mordorwagons for something more robust.

(iii) If you care about your workout clothes, just stop.  Alternatively, buy more excellent F3 gear.  No #Nutlessness

Unless you have not noticed, the undersigned (Jville) likes mud.  Next time we expand to a new AO, let’s find one with stormwater detention ponds!  That will make you appreciate what we have.

DK pulled an Elvis, but returned to finish the workout.  #RedPill

Good job, Men. See you in the Gloom.

— Johnsonville