Tag: NoToll

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.

As the sun sets on the 2014 NFL Regular Season, 10 Loyal PAX posted for a gloriously dry gloomy morning on the RIC Southside

The Thang:

(Disclaimer: Don’t hurt yourselves before Christmas)
COP
– 25 SSH
– 15 Slow Bending Squats
– 25 LBC
– 25 Imperial Walkers

Mosey to NE Soccer Field
Burp & Merk (1 to 8 and back to 1)
[Chum Bucket countdown 10 starting Redskins QBs in the last 20 years. Highlight: Tony Banks]

Mosey to Basketball Court
King of Hearts (near foul line, mid court, far foul line, full court)
– Regular
– Backwards
[TYA countdown starting Patriots QBs in the last 15 years. Highlight: none]
– Karaoke
– Forward/Backward Bear Crawl (full court only)
– Backward/Forward Crab Walk (full court only)
[Wilson countdown starting Bills QBs in the last 20 years. Highlight: Rob Johnson]
– Forward Lunges (full court only)

Mosey to Square Parking Lot
4 Corners in cadence with Burpee group:
8 Burpees, Plank, Squat Jumps, Mountain Climbers
Rinse & Repeat

Mosey back to start for COT

Moleskin:
As ever, it’s so hard to gauge how long certain exercises will take when planning. The suicides took some time…and smoked all of us. DK was sad not to have time to attempt the Guantanamo with Weezie Jeffersons.

TYA & Wilson flew through the crab walk at an alarming pace.

Holiday Brew Thru TOMORROW – check your email

Lug Nut is itching to Q. Bring it.

Upcoming Q’s:
Thursday, Dec 18 (#45MOM): Loose Goose
Friday, Dec 19 (#ROMM): Bleeder
Saturday, Dec 20 (#Gridiron): Earthworm & Slater
Tuesday, Dec 23 (#NoToll): TYA & Lug Nut
Wednesday – Christmas Eve: Bleeder (he’s got something special in mind)
No #Gridiron Christmas Morning

The Rain Gods have spared the loyal PAX of RVA since our nomadic inception in September, providing us with gloriously gloomy, albeit dry, Commonwealth mornings…until today. Aye, the actively wet gloom was as welcomed to our fold as an FNG, when 12 PAX gathered at #NoToll to meet the morning prepared with new base layers, water proofs, and short pants.

The Thang:

Mosey to first parking lot gate:
25 SSH
20 Imperial Walkers
25 LBC
15 Merkins
25 Slow Squats

Mosey across bridge to NE soccer field:
Bleeder Sprints across the width of the field:
2 x 60% speed (plank)
2 x 80% speed (plank)
1 x 100% speed (plank)
Rinse & Repeat

Mosey to SW soccer field after parking lot loop:
ArkLoader:
1 x BearCrawl to 50 yd line (plank)
1 x CrawlBear to 33 yd line (plank)
1 x CrabWalk to 33 yd line (plank)
1 x Forward CrabWalk to 33 yd line (plank)

Mosey back to NE soccer field after parking lot loop:
TabattaRama (20s on, 10s off) x 8:
1) Dan Taylors (aka LT Dans)
2) Dips
Half-loop around parking lot (plank)
3) Freddy Mercury’s

Mosey back to COT after parking lot loop

Moleskin:
DK experienced an epic Imperial Walker cadence count fail. Quality.

The NE soccer field at Huguenot Park does not drain as well as the SW soccer field. All shoes were soaked through after the first leg of the Bleeder Sprints.

The old school Gym Timer app DK used for the Tabattas is called “Round & Workout Timer” from MedNotes Plus…free on Android in the Google Play Store. Maybe we can customize the bells next time.

Toga & Loose Goose engaged in a dueling song battle of “Bohemian Rhapsody” during the Freddy Mercury’s, and cleverly stopped singing on cue after each 20s Tabatta was complete.

DK apologizes if he offended anyone when “taking us out” during the Ball of Man. Season’s Greetings.

Upcoming we have regular workouts on Thursday 0530 45MoM at Mary Munford and Saturday 0700 Gridiron at Pouncy Tract Park. And…

CSAUP** EVENT: 1st Annual F3 Richmond Holiday Brew Thru — 1800 on 12/17 at Strangeways Brewery. 3.4 mile run with stops @ 4 breweries along the way (beer consumption at any point is optional).

Christmas falls on a Thursday this year, therefore, the 45MoM normally scheduled on that day will be held on Christmas Eve (Wednesday) at the same time & place.

Fifteen of the faithful and two FNGs posted at #NoToll to work off several rounds of Thanksgiving dinner and (at least in the case of me) desserts.

THE THANG:

Lugnut VQ:

Mosey out to the left soccer field for COP
SSH x 20
LBC x 21
Imperial Walker x 20
Russian Soldiers x 20
Plank Press Handshake x 10

Mosey to the basketball court for King of Hearts
Regular Suicide
-10 LBC to plank
Backward Suicide
-10 LBC to plank
Defensive Slide Suicide
-10 LBC to plank
Lunge – Down and Back

Johnsonville Q:

Mosey out to main parking area for Chiabatta-style Standing Mountain Climbers on parking curbs.

Mosey out to the park entrance weaving in and out of columns.  Mosey back to gate to Soccer Fields for COP including Merkins, Larry Craigs, Clerkins and Staggered Merkins.

Mosey to front of right soccer field for Chiabatta-style jump squats.  Oh the horror!

Mosey to back of right soccer field for several minutes of Mary including Freddie Mercuries, Hello Dollies, Rosalitas, and Protractors.

Mosey to main parking area for COT.

THE MOLESKIN:

Rain had been predicted, but held off long enough keep the PAX dry and comfortable.

Lugnut did a great job on his VQ.  He sounded like he may have smoked himself during the lead-off round of SSHs, but he recovered and managed to count fairly well for a VQ.  We look forward to having Lugnut join the regular Q rotation.  T-claps!

Lugnut proudly produced another custom shovel flag from the Woodfin Oil workshops.   I am certain that F3 Richmond has more shovel flags made with furnace parts than all other F3 regions combined.  Eat that Charlotte!  Rumor has it that the Woodfin crew is planning to unveil a shovel flag outfitted with a Taco hot water circulator pump for those frigid January mornings.

At one point, Lugnut asked Iron Curtain to count down from 10 in Russian.  Iron Curtain was completely unable to do so.  (Note to Iron Curtain — please see this link).  Hmm… what if Iron Curtain is just pulling our collective leg and actually grew up in Dinwiddie or Rockbridge County?

Congratulations goes out to Loose Goose for completing the 10,000 Merkin Challenge in November!  Here is a picture of Loose Goose’s youngest.

No doubt about paternity I guess.

It was good to see many who had been away for the holiday.  We are thankful that Bleeder managed to keep himself generally upright and out of the ER while skiing last week.

We enjoyed having Mission visit us from SC, and we look forward to his return when his work brings him up this way.  Not only did Mission attack the jump squats cheerfully (despite a chorus of groans around him), but he also brought us Punchcard, a local FNG.

A warm “welcome” goes out to Punchcard and The Sheikh.  You guys are always welcome, and we hope that you decide to post again soon.

– Johnsonville

On the last day before the arrival of OBT, 12 of the faithful posted on a foggy, balmy morning at #NoToll.

The Thang:

Warm up Mosey to the parking lot.
COP:
SSH x 20
Merkin x 20
Imperial Walker x 20
Slow Squat x 15

Mosey to the far end of the soccer field with the finest grass in the greater Richmond area for a modified Ark Loader.
– Karaoke facing left to the 50, 10 burpees, sprint to the end line, plank until PAX finishes.

– Karaoke facing right to the 50, 10 burpees, sprint to the end line, plank until PAX finishes.

– Lunge to the 50, 10 merkins, sprint to the end line, plank until PAX finishes, X 2.

– Crab walk/Bear Crawl to the 50, sprint to the end, plank until PAX finishes, X 2.

Mosey to the near soccer field for a Menage. Team up in threes to complete a combined total of 90 reps of three separate exercises:
– Dips

– Step-Ups (alternating legs, x 15 per side)

– Derkins

When each exercise is complete, the team runs to the end of the soccer field and back.

COP:
Side plank dip (x 20 each side)
LBC x 20
Stretch Merkin x 10

Finished with wind sprints across the soccer field and back.

COT
Moleskin:

To say that the Gloom was impressive this morning is an understatement. The 60 degree temps combined with the moisture from the fields created a fog that made the PAX resemble a Jane Goodall research project. Turns our Crab Walks and Bear Crawls silence MumbleChatter, so we will have to work on that going forward. Also, Johnsonville and Chum Bucket have an extra gear when it comes to sprints. Perhaps a couple of new candidates for the restrictor plate? DK did point out that Chum Bucket got an extra 15 minutes of beauty sleep, so he had some extra in the tank. Some interesting discoveries from this morning:

– You can indeed “Recover” from a core exercise while lying down

– Toga may or may not have had a poster of Burt Reynolds in a fur on his wall in high school

– The PAX got stronger and stronger throughout the Thang

Great work this morning, men. It is inspiring to see our group continue to post and get stronger each week. We have much to be thankful for, so enjoy this week and show OBT what we’re made of on Thursday. Be STRONG and go forward with purpose!

Twelve regulars (with no brave FNGs) post for a crisp, dark, late Fall morning #NoToll:

THANG:

TYA Q:

Mosey to back parking lot for COP
20 Windmills
20 Side Lunges (each side)
20 SSH
15 Merkin
30 LBC

Jog a loop across the back soccer fields and back to to the bleachers.
Teams of 3 complete 90 of each exercise followed by a lap around the soccer field and plank up until full PAX returns

The exercises:
Dips
Decline Merkin
Mountain Climbers
Burpees

CHUM BUCKET Q:

Jog to rear soccer field for variation on #TripleCheck
Retained teams of 3 and alternated People’s Chair at the rear storage building, planking at the corner of the soccer field, and weaving through the posts at the edge of the parking lot Barry Sanders-style. Completed four rounds.

Mosey to front parking lot for COT. LBCs on your own while Chum Bucket retrieved paper.

MOLESKIN:

The PAX showed great enthusiasm for cold weather and darkness and none seemed particularly bothered that we were south of the James River. The regulars are also proving to be quite rugged – while nobody showed in short sleeves, many showed without hats and gloves. We know what gifts to get some of you this holiday season!

A lucky thirteen posted for a beautiful morning in sunny (#TheGloom) south-side Richmond.  Some new methods were embraced with some likely to fall by the wayside.

THANG:

Mosey to back lot for warm-up COP:

20 squat jacks, 15 merkins, 20 Russian March, 20 windmills

Mosey to back soccer field for:

Bear crawl to midfield, run to finish, rinse and repeat

Wheel barrow to midfield, run to finish, rinse and repeat

Backwards run all the way and run back

Mosey to bleachers for team 3 check: 10 steps up ea leg, 10 derkins, 10 LBC run across soccer field and repeat 3x:  STAY WITH YOUR TEAM ALL THE WAY

#SheHateMe 3 min

Mosey to main lot for 10x side burpees, 20x reverse renegades

COT

Moleskin:

In Toga’s exuberance to work on having the PAX move more as a team, there were some #EpicFail moments.  Exhibit 1: Toga tripped over his own laces (Note: 2nd time F3 incident).  Exhibit 2: Toga drove the PAX across a drainage ditch where there was a perfectly good bridge a few yards away.  Fun was still had by all, and we’ll be going for the full SheHateMe next time.  There was also a welcome, surprise Conspiracy sighting.  It’s good to have him back during the week and helping Loose Goose with his 10k Merkin challenge.

Special Thanks to all of our Veterans.  You make this possible!

Twelve of the faithful posted on a beautiful morning at a Huguenot Park, the first posting since the clocks turned back on Sunday. Toga planted a shovel flag, and Döner Kebab took the lead.

THE THANG:

Döner Kebab on Q –

Mosey near gate to soccer parking
Quick disclaimer
COP
20x SSH
15x Merkin
20x Imperial Walker
20x LBC

Jog to rear soccer field
Line up on end line for the BEAST
36x Slow Bending Squats
36x Mountain Climbers
36x Freddy Mercury’s
36x Weezy Jefferson’s (on back, legs straight up, bring legs down but stop them 6” above ground, bring legs back up like George & Weezy movin’ on up)
36x burpees/LBCs (3 ea. per set)
36x Hello Dolly’s

Johnsonville on Q –

Mosey for around all soccer fields

Line up in front of bleachers for Ciabatta with dips.
Mosey around soccer field to left corner for Ciabatta with LBCs.

COP
10x Y Grip Merkins
15x Flutter Kicks
10x Single Leg Hip Thrusts (left leg)
10x Single Leg Hip Thrusts (right leg)

COT

MOLESKIN:

Döner Kebab apologizes for leading the PAX mosey into obstacles when he Q’s (think “Fistful of Yen” from “The Kentucky Fried Movie”)…this time the obstacle was yellow caution tape roping off the cut-through to the rear fields.

Cheers to Chum Bucket (or was it Oyster?) for singing the theme to “The Jeffersons” during the plank-up after the Weezy Jefferson’s.

The barking frogs were almost barking in cadence during our first mosey under Johnsville’s Q.

We all agreed it was a spectacular morning…the sun rose as Johnsonville took Q…the Huguenot Park fields are like blankets…there was no need for the smurf suits.

RESPECT: 25% of our PAX posting this morning are over 50 years old.

Great job men, although we’re still looking for our first #RecycledMerlot…
See you in the Gloom!

Next workouts:
• #45MinutesofMary (boot camp) – Thursday, 5:30 am at Mary Munford ES
• #RAMM (run) – Friday, 5:30 am at Mary Munford ES
• #GridIron (boot camp) – Saturday, 7:00 am at Pouncey Tract Park