Tag: NoToll

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

Fifteen of the faithful posted at a Huguenot Park for some moonless Gloom. Johnsonville planted the RVA shovel flag, and Chum Bucket commenced with an unrelenting VQ.

Mosey down the near soccer field
Quick disclaimer
COP
20x SSH
15x Merkin
20x Imperial Walkers
20x Windmill
20x Slow Squat

Jog to rear soccer field
Line up on end line for the Sprawl Suicides
Footfire, Sprawls on Command, Plank Medley, Sprint to 20
Repeat, Sprint back to end line
Repeat to 50 and back
Repeat to far 20 and back
Repeat to far end line and back

People’s Chair at the shed for 1.5 minutes

Jog back to near soccer field
COP for 6MOM
20x LBC
20x Hello Dolly
15x Rosalita
15x Freddy Mercury
Superman

Jville Q:

Mosey for a loop around soccer parking lot
COP in the corner
11x Merkin
6x Werkin
6x Clerkin

Mosey to bleachers and line up in front
The Lindsay with dips and LBCs OYO (30/10, 25/15, 20/20, 15/25, 10/30)
Squat Ciabatta
The Roxanne (run in place; 26 bupees to the song of the same name)

COT

3xClaps to Chum Bucket on the VQ! Chum Bucket intended for the Sprawl Suicides to be a warm-up, but it unleashed a deep Gloom on the PAX very early in the workout.  Way to beat the SadClown out of the men!

It was good to see Loose Goose back after benching himself briefly to nurse a potential injury.  As we ramp up F3 in RVA, I urge men to pay attention to any aches and pains, use the foam roller liberally, and be smart about modifying and/or sitting out when needed.  It is much better to miss a few workouts than to get benched for extended periods.

I apologize for running a few minutes over.  As a reminder to myself and other Qs, let’s make sure start at 5:30 sharp, end at 6:15 sharp, and move through the COT promptly.  We do not want men pressed, kids late to school, and/or LOML friction.

It has been suggested that we name the Friday morning run workout #RAMM (Run Around Mary Munford).  Please post to support that or to offer alternative ideas.

Great job men! See you in the Gloom.

— Jville

Next workouts:

#45MinutesofMary – Thursday, 5:30 am at Mary Munford ES (TYA and Bleeder on Q)
Unnamed F3 Group Run (possibly #RAMM)– Friday, 5:30 am at Mary Munford ES (TYA on Q)
#GridIron – Saturday, 7:00 am at Pouncey Tract Park (Brain Tumor and Loose Goose on Q)

Twelve of the faithful and 3 FNGs rolled out of the old fartsack on a Tuesday morning to share a few early-morning forties with their F3 home boys, and this is how we roll(ed) at #notoll:

The Thang:

Doner Kebab Q –

Mosey
COP

• SSH x25
• Imperial Walker x20
• Slow Bending Squat x15
• Merkin x20
• LBC x20

Mosey
ArkLoader (all to 50 yd line then sprint to end)

• Bear Crawl
• Crab Walk
• Backward Run
• Karaoke (50/50 each direction)
• Forward Crab Walk

Quick loop around parking lot, then Mosey
COP

• LBC x 20
• Flutter Kicks x15
• Dolly x15
• Rosalita x12
• Dead Cockroach x15

Johnsonville Q –

Mosey
Forty #1 – dips/merkins OYO (30/10, 25/15, 20/20, 15/25, 10/30)

Mosey
Forty #2 – SSH/reverse-crunches OYO (30/10, 25/15, 20/20, 15/25, 10/30)

Mosey
COT

Moleskin:

Although Conspiracy failed to officially post, a shadowy figure in a dark hoodie once again appeared like an apparition at about 0530, fueling speculation that Conpiracy’s covert mission in Southside continues.

There were also several debates among the PAX concerning Loose Goose’s alleged injury. The first involved whether the “injury” was merely an Epstein’s Mother. The second involved whether the alleged cause of injury — “chopping wood” — was really code for some other, less publicly-acceptable activity.  In any case, we are all hoping for Loose Goose’s speedy recovery.

The PAX seemed cheerful and chatty despite DK’s very demanding Ark Loader sequence. Johnsonville became concerned about the lack of Gloom, and he decided RedPill the PAX with several rounds of Forties. That did the trick, and no Mumble Chatter could be heard during the last 20 minutes at all. There may be some sore triceps around Richmond this week….

It was great to have FNGs Iron Curtain, Abacus and Trotter join us this morning, and we hope they decide to come back.

— Johnsonville

Nine of the faithful and two FNGs ventured out into the bright moonlight to post for Richmond’s second weekly #notoll workout. Johnsonville planted the slightly-used shovel flag, and TYA Got his Groove On.

The Thang:

TYA on Q:

Mosey down the roadway to the grass near soccer fields
Quick disclaimer and welcome to FNG
COP
20x SSH
15x Merkin
18x Imperial Walker
15x LBC

Jog to basketball court
King of Spades
45 second plank
Regular suicide
45 second plank
Karaoke suicide
45 second plank
Backward run suicide

Jog to gate entrance to soccer parking area
Min1 menage’
Teams of 3
90x merkins
90x bunny hops
90x LBC

Johnsonville on Q:

Mosey to back of park for THE BEAST consisting of wide grip pushups, heels to heaven, back bridge hip lifts, bicycles, stagger pushups, and LBCs.

COT

The weather was perfect. TYA’s plank/suicides were tough, but that followed by THE BEAST was a jab / right-cross combination of moonlit Gloom. The PAX remained positive throughout, and as several started to wear down, F3 men offered much praise and encouragement.

Thanks to P-Squared (FNG) and Lugnut (FNG) for showing up. It is important that we recognize (and that the minutes reflect) that P-Squared is short for “The Princess and the Pea[y].” Thus, P-Squared has many options for Twitter and F3 Nation avatars, but we strongly recommend something pink and Disneyesque.

Great job men! See you in the Gloom.

— Johnsonville and TYA

Next workout: #45MinutesofMary – Thursday, 5:30 am at Mary Munford ES
Next Hump Day Happy Hour (HDHH) – Wed., Oct. 22 at American Taproom from 5-7 pm.

Nine of the faithful and one FNG ventured out into the dark to post for Richmond’s first Tuesday morning workout and first AO south of the James River (dubbed #notoll).  Johnsonville planted a shiny new shovel flag, and Bleeder took over to deliver some much-needed weekday Gloom.

The Thang:
Bleeder on Q:
Mosey down the roadway to the soccer parking entrance
Quick disclaimer and welcome to FNG
COP near gate
20x SSH
15x Merkin
18x Imperial Walker
15x LBC

Short jog to large soccer parking lot
COP
12x Chuck Norris
12x Rosalita
12x Flutter Kick

Mosey to far side of large soccer field near the woods
Line of up on endline and commence “The Beast”
Sprint to 35, 6x Merkins
Sprint to other 35, 6x Merkins
Sprint to end line, turn around
Sprint to 35, 6x Merkins
Sprint to other 35, 6x Merkins
Sprint back to starting endline
Rinse and repeat with 4 sets of 6x Burpees
Rinse and repeat with 4 sets of 6x LBC

Q tossed to Jonsonville
Mosey to far corner of large soccer parking lot
COP
12x Low Slow Squats
12x (per leg) Alternating Lunges
12x (per leg) Alternating Side Lunges

Run around parking lot x 2 (~400m)
COP
12x LBC
12x Rosalita
12x Bikes

Run around parking lot and relocate to other side of lot (~350m)
COP
12x Jump Squats
12x Alternating One-Leg Side Jumps
12x Forward/back Bunny Hops

Run around parking lot and relocate soccer field by bleachers (~300m)
COP
“The Roxanne” – Johnsonville played “Roxanne” by The Police on his iPhone.  The PAX ran in place and performed 1 burpee each time the band said the word, “Roxanne” (26 burpees in all, many in quick succession).

COT

Moleskin:
The moon was full, although mostly concealed by cloud cover.  The weather was clear and very comfortable.  The soccer fields (had we ventured on them) would have been very soft and lush.

Although Conspiracy was greatly missed, the PAX enjoyed speculating about his mysterious “recent assignment to northern VA for training.” Several swore that a guy who walked through the park early in the workout wearing a dark hoodie was, in fact, Conspiracy on some kind of covert mission.

Southsiders were generally amazed and bewildered by Bleeder’s high-end German sports car.  One asked Bleeder if there were upgrades he could get to make his Imapala look like that.  Bleeder was very respectful and suggested a new set of faux-alloy-wheel-hubcaps from JC Whitney.

Thanks to “Ralph Wilson”(FNG) for showing up.  We are shortening his name to “Wilson” for ease of use.  Also, we think he will want to use the image of Wilson, the bloody-hand stained volleyball from “Castaway,” as his Twitter and F3Nation avatar.

As usual, Johnsonville managed to smoke himself on Q.  Bleeder grows stronger by the day.  T-Claps to the PAX for working through The Beast and many, many burpees!  ROOOOXXXXANNNNE!

See you in the Gloom

— Johnsonville and Bleeder

Next workout: #45MinutesofMary – Thursday, 5:30 am at Mary Munford ES