Tag: NoToll

8 Faithful posted this morning, all of whom arrived via a GM 4X4,  A nice 6″ layer of Snow covered the Big Ball.

THE THANG

Bleeder Q

Mosey to COP beyond the Gate

15X Snow Angels

15X SSH

15X LBC

15X Don Quixote

20X Hillbilly’s

Mosey Back to  Parking Lot

Triple Check

One man Plank,  One Man LBC, One snow Shovel a Parking Spot,  and Switch.  Three parking spots to Clear

TYA Q

Mosey to Basketball Courts

Triple Check

One man Plank, One Snow shovel a path,  One Man Suicide,

Repeat with Shuffle

Six Minutes of Mary- Dealers Choice

LBC, Hello Dolly, Rosalita, Toe Reach, and Superman

COT

Moleskin

LugNut was first to arrive in the AO with his GM 4X4,  He noticed that someone had been doing Donuts in the Parking lot,  It looked like it had been performed by someone who had some serious driving skill.  TYA, PELE, and YHC arrived in the next GM 4X4, followed shortly by Fudd, Pelosi 5-0 and Toga in the next GM 4X4.  Brain Tumor came in hot in his GM 4X4 just before post time.

The Pre-Workout discussion centered around the ability to arrive at the AO with a 4X4.  It was noted that in the Carolina’s, some groups opted for Self-Qing when inclement weather struck,  I don’t think the RVA nomads are advanced enough for that type of procedure, TYA made some suggestions on the possibility of a Self-Qing process.  There was further discussion about why AO’s were supposed to be close to your home.  YHC is not sure anyone who posted lives very close to our AO today,  but it was just fun trying to get there in the White Gloom.

As we gathered, TYA and YHC stepped up to Q.  It was noted that the Google Spreadsheet needs more Qs to sign up.  SO PLEASE SIGN UP > OTHERWISE THE BEAT DOWNS BECOME BRUTAL!   https://docs.google.com/spreadsheets/d/1Dx2qsu9vXun_NFgeD0GDKwQ6G2f5a-AKQq4IYk2eAJY/edit?pli=1#gid=1811996962

LugNut and TYA both donned running shoes, while the rest of the PAX wore boots.  TYA commented that his feet were could after the workout,  6″ of snow will do that with running shoes;  Lug Nut did opt for sweatpants today versus his normal shorts.

We were the first PAX to ever start a COP with snow angels in Virginia,  most of the PAX pointed out that snow angels were just SSH on the ground.  YHC had some prior thoughts to that,  the resistance on the Snow was heavier than I had planed.

As we moved to the first Triple check and picked up the snow shovels,  Somehow the strongest group ended up with TYA’s “super” snow shovel and completed clearing their parking spots in rapid pace.  Pele realized removing his snow from one parking spot, he could easier deposit it in LugNut’s parking spot.  Lug Nut appreciated the additional effort.

Moseying to the Basketball Courts,  continuing the Snow Removal Theme.  TYA created what felt like an ice hockey rink surface as snow was removed from the runners path.  Brain Tumor commented the runner on the path could run, just not stop.  Suicides with snow on the ground were less basketball oriented and more Ice Hockey focused.  With a few minutes left in the Session,  YHC employed his remote start for his 4X4 to get the defrosting process rolling.  Brain Tumor and Lugnut assumed YHC had his portion of the triple check in the Truck.

Workouts for the rest of the Week

Wed Swift Creek Middle 0530  NEW AO  LUGNUT ON Q

Thur Mary Munford 0530

Fri Mary Munford 0530 –RUN

Sat Dogwood Dell 0600

Sat Pouncey Tract 0700

Eleven of the faithful attended Wedding Singer’s virgin Q in the rainy, sneety (sleet and rain per Toga) weather at Huguenot Park. TYA planted the flag, that may or may not have fallen over, mere speculation, near the basketball court.

The Thang:

Mosey to entrance of park. Disclaimer.

25 Side Straddle Hops

20 Imperial Walkers

20 Little Baby Crunches

20 Don Quixote

Mosey to basketball court.

Mercutio’s Nightmare

Double suicide with Burpees at each touch of the starting baseline

Single suicide lunges on the way down, run on the way back

Double suicide running forward down the court, and running backwards back to the baseline.

Mosey to far parking lot.

Burpee/Merkin 8 count. Increasing merkins by 1 on each burpee up to 8 total and then back down to 1.

Mosey to a slopping wet soccer field for triple check – run, plank, leg ups on bleacher. Three times through.

Mosey back to parking lot for four corners – 10 count burpees, werkins, ball dippers, slow bending squat.

Mosey to SF

COT

The Moleskin:

Perhaps one of the worst weather workouts in the gloom yet, but the PAX still pulled through with double digit numbers. During the warm up, laughs were abundant amidst the torrential weather coming down upon us. With his hoodie over his ears, virgin Q Wedding Singer assumed the laughter was directed towards himself, perhaps his cadence. The matter was quickly revealed though to the chagrin of Chum Bucket for wearing what appears to be capris. Leave no man behind, leave no man donning capri workout pants unattested.

Mercutio’s Nightmare – new workout for the crew. In honor or Valentine’s Day week, and based up upon the Shakespeare’s Romeo and Juliet, Mercutio’s Nightmare is a double suicide with exercises filtered in.

Thanks for attending everyone, looking forward to the next Q.

-Wedding Singer

11 posted to stomp on the frozen earth of Huguenot Park.  It was #Crunchy,  but it was more in a frozen earth way than a hippy vibe.

Thang:

Mosey to 1st soccer field (Bleeder, that’s the one closest to the flag) for warm-up COP:  25 SSH, 5 burpees, 12 merkins, 5 burpees, 15 Rosalitas, 15 Don Quixote’s, 5 burpees

Mosey to 2nd soccer field (Bleeder, it’s the one furthest from the flag) for Jacob’s ladder minus the hill #HillsWanted.

Mosey to back parking lot (Bleeder, it’s not the one with the flag) for running fun:  Bear crawl then run, backwards all the way, karaoke, karaoke, bear crawl till Fudd declares half way then run, backwards run, and finish with 5 burpees.

Mosey to basketball court for 10 spiderman merkins, 5 burpees, and 10 scorpion drydocks.

Commence with 6MOM: 15 leg raises, 12 Ws, 30 LBC, 11 cockroaches, 15 Freddy Mercury

COT

Moleskin:

YHC stole another Ranger workout due to general lack of creativity (Note: my creative writing teacher in college told me I “should give it up” #PointTaken), but I dialed back the burpees.  Next time we’ll get to the standard issue 10 as we sprinkle these throughout the fun.  I’m honestly not sure why I chose to do the running and final COP on hard surfaces.  Maybe it was because the frozen earth somehow seemed harder than a paved surface?

I think the PAX really enjoyed Jacob’s Ladder, but it somehow felt a little hollow without the hill.  Do they even have hills on that side of the river?  Do you southside people get neck aches from looking up at those of us in Richmond?

Doner Kebab noted a lack of general hilarity or even FEBA at the COT.  Being a bald vision #PatrickStewart, YHC knows awe when he sees it.  The PAX was not smoked but was instead basking in the glow of that which had been provided.

Special thanks to Wilson for switching Q with me to cover my time at DogPile.

Announcement:  Get thyself to the Thursday workout as we witness Swirly’s VQ.  Come prepared with your favorite Q inspiring comments.

14 Faithful braved the slick streets of the Southside of the River James to congregate at #NoToll, eager for a wintry beatdown full of gloom and pain.

Brief mosey to COP
49 SSH in honor of Super Bowl XLIX
26 LBC in honor of Super Bowl XXVI (Redskins last Super Bowl victory, sorry Wilson)
11 Imperial Walkers in honor of 11 of 12 deflated balls
15 Merkins

Mosey to woodshed after half lap around parking lot
Triple Check
Split into teams of 3
1 people’s chair with arms up and parallel to ground
1 plank or merkin down position
1 large lap around parking lot
Repeat full cycle 3 times

Plank-o-rama

Line up at Soccer Field for Blimps, down and back as a group
5 burpees, 10 lunges each leg, 15 merkins, 20 Imperial Walkers, 25 Bear Crawl strides
Restrictor Plate: if you finish early, run back to last guy to finish as a group

Mosey to other soccer field
Tabattas
Dips
Imperial Squat Walkers

Half lap around other soccer field
Sprint width of other soccer field

Mosey to cars for COT

Moleskin:
Accumulation was close to 0.5-1 inch during the beatdown. Road conditions were definitely worse on the way home, and Chesterfield County closed schools on the drive home.

YHC thought of the Super Bowl trivia as we were circling up for the initial COP and ran out of creative trivial numbers for the 15 Merkins. Humble apologies.

Bleeder or Toga got into the spirit of the falling snow and used a shopping cart as a bob sled during the triple check. YHC missed how that started so someone can fill in please.

YHC heard no references to Wilson’s wife this morning. Shame on the PAX.

Swirly has perfect F3 Richmond attendance since his first posting.

YHC cannot look at TYA while Q’ing SSH’s. Classic form.

Announcements:
Normal workouts as usual this week.

We will be fielding a team for the Rugged Maniac 5k to be held at the Virginia Motorsports Park in Petersburg, VA on 5/2/2015. In order for this to work, we need hard commitments by Saturday. Jan. 31. contact Johnsonville.

In order to begin preparing for The F3Richmond Four State Challenge in June, we plan on hiking a section of the AT this Sunday called “The Priest.” The hike will be around 11 mi. The first 4 mi. will be an uphill climb. After that, it is mostly flat or downhill. We will check out a great lookout called “Spyrock.” If you want to hike The Priest with us, please meet on Sunday at the Daily Grind side parking lot ready to depart by 5a sharp. The drive is about 2 hours. We should get home by 2:30pm, leaving plenty of time to get ready for the Superbowl. contact Johnsonville.

Fifteen of the Faithful and one FNG (Flintstone) posted bright and early on a chilly midwinter morning at Huguenot Park.  Lugnut planted a shovel flag near the basketball court, and Jville took Q.

THE THANG:

Mosey near entrance of park.  Quick Disclaimer.

50x SSH
30x Hillibillies
15x Merkins
30x LBC

Double Applesause back to soccer field near lighted parking area for a DIRTY MACDEUCE along these lines:

12x mountain climbers
12x werkins
12x jump squats

Bear crawl then sprint to back corner of soccer fields.

12x Lt. Dan
12x Peter Parker
12x thrusts

Crab walk then sprint to other back corner of soccer fields.

12x merkins
12x Wilson’s wife (OYO)
12x burpees

Bear crawl then sprint to front of soccer fields.
Planks, then mosey to bleachers.

12x dips on bleachers (single count)
12x derkins on bleachers
12x step-ups on bleachers (OYO)

COP

20x bicycles
20x dolleys
30x LBCs
20x rosalitas

Mosey to SF
COT

THE MOLESKIN:

The morning was cold and wet, and the soccer fields were covered with a frozen crust, beneath which was a squishy layer of frigid mud.  FNG Flinstone learned the importance of bringing gloves to midwinter F3 workouts.  We directed him to the nearest hospital for treatment, and the doctors think they can save most of his fingers.  Welcome to F3, Flinstone!

The smack talk at @F3Richmond has reached nearly epidemic proportions, even without the meister of smack talk, Conspiracy.  For example, during the garden-variety disclaimer, nearly all agreed that Johnsonville is NOT a professional trainer. Jville then took to dealing out extreme Hillbillies in case there was any doubt remaining about his professional credentials.  Later, when Jville was asked to demonstrate the thurst, Toga advised the PAX not to do it like Jville, but to actually bend one’s legs at least a little.

Swirley deserves a call out for appearing at his fourth F3 workout in the 5 days since he first posted to #45MOM as a doe-eyed FNG.  Way to #redpill Swirley! Show us how it’s done!

WISDOM:

“If you look for truth, you may find comfort in the end; if you look for comfort you will not get either comfort or truth only soft soap and wishful thinking to begin, and in the end, despair.”  — C. S. Lewis

— Johnsonville

@F3Richmond Events to Look Forward to:
1800 Wednesday — Progressive pub crawl
0530 Thursday — #45MOM
0530 Friday — #RAMM
0600 Saturday — #Dogpile
0700 Saturday — #Gridiron

10 strong and warm bodies posted for The Scream’s Virgin Q this morning at #Notoll.  Fun and a little pain was had by all.

The Thang:

Mosey to field after a short run around the AO

SSH x 21

Wndmill x 20

Imperial Walkers x 24

LBC x 20

Peter Parker variation x 20 each side

Bear crawl to mid field, backwards run to endline, backwards crab walk to mid field, lunges to start

Rosalitas x 20

Protractor for 2 minutes

Flutter kicks x 20

Hello Dolly x 20

Tabata sets, one with dips and the other with squats.

Mosey to basketback courts for the king of hearts.  First set of suicides were regular, second set was backwards and the third set was side shuffles.

Q to TYA

Plank, then 30 x LBC, Mosey to shovel flag for COT.

Great Virgin Q for The Scream.  Way to get out there and lead the group.

We definitively now know that artists cannot count, at least in F3/military form.  Scream constantly switched his cadence calls from 1: acting both as the PAX and the Q (1,2,3, 1, 1,2,3,2, 1,2,3,3….)   2.  counting as the Q normally does, but for some reason skipping the number one (Johnsonville helped the Q by calling the 1 count) 3.  skipping the Q count all together and calling only the PAX numbers and  4. not counting at all.  Despite the cadence challenges The Q and PAX survived and had a challenging workout.

Kotters go out to Pelosi 5-0.  He had been on hiatus for a few weeks, but came back and acquitted himself well.  Holidays, family illness, and travel had him out of town, but he beat the fartsack this morning to get back out there with us.

Scream turned to TYA (who was supposed to Q half of the session) at 6:12 (42 minutes into a 45 minute workout) and said, turning the  Q over to TYA.  Adrenalin and a virgin Q will skew your sense of time.  #selfsmoked  #needawatch  Toga also noted that at the beginning of the workout the cadence was at hyper speed.  If there is a sudden wind in RVA it is because the PAX was doing SSH and windmills at 2x the normal speed.

Loose Goose is recruiting participant to his next monthly challenge.  This month the challenge consists of doing 100 Merkins and 30 pull ups per day for the Month of January.  Overhead after the workout, Loose Goose is trying to work on “good form” pushups.  You would think after 10,000 or so, your form would be pretty buttoned up?

Bleeder continues to torture TYA in the sprints (especially suicides).  TYA, although pushing himself on the sprints continues to get smoked by all comers, including Bleeder with 1.5 usable legs.  Of course, Bleeder cognizant of TYA’s fragile ego, taunts TYA at every opportunity.

Lots of talk about Tea bags at one point in the workout.  You will have to ask Doner Kebab and Toga about that part.

The Thang:

Mosey to the first soccer field, Toes on the line

skip w/ arm circles across field, 10 SSH, rinse and repeat back to plank
skip w/ high knee bends across field, 10 imperial walkers, rinse and repeat back to plank
skip w/ leg kick across field, 10 windmills, rinse and repeat back to plank

Mosey to corner soccer field
Toes on the line – Football
O-line – 3 pt. stance fire out, stay low, 10 yards to 5 burpees, rinse and repeat 5x to plank
DB – backwards run across field
O-line – 3 pt. stance fire out, stay low bear crawl, 10 yards to 5 WW2 sit ups, rinse and repeat5x
DB – karaoke across field
O-line – 3 pt. stance into duck walk lunge to 50, rotate backward duck walk to finish to plank
WR – 3 pt. stance into full sprint across field

Mosey to parking lot for Parking Lot Party, bounding cross jumps up parking lot to gate
Stations
Pull F-150 75 feet
Shadow slides
line jumps
Squat thrust
4 Minutes of Mary
20 x LBC
16 x Flutter kicks
15 x Hello Dollys
30 sec High Knee steps

Moleskin

Young Pele (FNG) showed impressive speed and stamina in the Gloom. Being 11 years old does have its advantages.  He pretty much sauntered through the workout.  Most impressive part was that he was adept at trash talk at this young age (thanks to Bleeder for the good training).  TYA commented to Pele that he needed to get his butt down for the planks, not to follow the old guys in the triangle position.  Pele quickly commented back to TYA “the old guys like you?”

The Sheik evidently lost his brakes at the end of the sprint and wiped out LugNut & Ricky Bobby. Likely the brake accumulator failure.   Almost wiped out the entire leadership team of the Woodfin organization (or could we call it the Woodfin “braintrust”  — maybe not)

T-claps to Doner Kebab & Oyster for recognizing the truck pull was too easy with 4 members of the PAX. They turned around and pushed against the pull to create more resistance. Forcing Ricky Bobby to grab the strap with more than his thumb and index finger.

TYA continues to impress with the lack of High Knee bends skills. Only to be topped by LugNut’s inability to remember “starting position” in the cadence and allowing Brain Tumor, Wedding Singer, & The Sheik to be on the truck pull at the same time. Epic Fail, way to easy.

Forecast for tomorrow morning: 70 degrees and sunny…see you then.