Tag: NoToll

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.

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