Saturday, September 30
Always 70 and Sunny
Always 70 and Sunny

Nicole visits NoToll


15 faithful and 1 FNG posted at NoToll on a day that was had to call the gloom.  Here’s how it went down:


Don Quixotes x 10 IC, Copperhead squat x 20 IC, SSH x 25 IC, Merkin x 10 IC, LBCS x 20 IC

Mosey to the pavilion for Nicole.

20 min timer.  Derkins AMRAP, 1 lap around the soccer field,  Dips AMRAP, 1 lap,  ball dippers AMRPA,  1 lap,  rinse and repeat for 20 min.

Mosey to basketball courts.

Partner suicides

1 partner runs a suicide while partner 2 does AMRAP of exercise.

Round 1 – Burpees

Round 2 – LBCs

Round 3 – Box Cutters

Ring of fire.   Start in Al Gore, first time around 10 merkins, stay in plank after merkins, round 2 back up for Al Gore after 10 merkins.

Short mosey back to shovel flag.


Great work today men.   Welcome to Mike Goldman, Gumbo.  Gumbo is a long time buddy of YHC and I have had him in the EH for a while and glad he finally posted.   YHC will admit to thinking about his F3 name prior to him posting and was happy to hear he cleared his schedule to post today so YHC could have final say.

Apparently Nicole did not make a good impression on the PAX as heard in the mumble chatter throughout the 20 minutes.  That likely means she’ll make another appearance, especially since the true Nicole includes pull ups only.  Lab Rat pushed ahead for one full extra lap before time ran out, we saw you working.  The consensus was burpees and suicides do not go well together but YHC didn’t want to get through a workout with no burpees.

Fudd showed off his animal call ability when he responded to the owl in the woods and it dove over the ring of fire.  Showing off his oneness with the wildlife he so likes to hunt.  No confirmation that the owl was looking for a Rat.


EF Hutton spoke and the PAX listened, he is setting up a softball team, contact him if anyone is interested.

HDHH after the initiation of the new Mechanicsville AO.  See the preblast for more info and let Lab Rat know if you are coming.  The Ratskeller closes at 7:30pm.  New AO will start March 22.

New AO starting in April, Wednesdays at Dogpile.  Swirly can’t get enough of the Ampitheater and a few of the PAX want to make a shorter trip on Wednesdays.

Splinter has the Q tomorrow at SOT.


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  1. Swirly (F3 Corporate) on

    Great beatdown Rosie… I got your request for a day off – it has been processed and approved. Well done today guys.. Man those suicide burpees were brutal…
    See y’all in the gloom.

  2. Great Q, Rosie. Nicole is ugly and she hides in city parks with a hoodie pulled up over her head. Creepy.

  3. Honey Do RVA on

    Nice Q Rosie. Although the DTF acronym has other meanings outside of F3, in the gloom it stands for Derkins Till Failure.

  4. Nice Q and thanks for the mention Rosie. Just a little more info on softball, I manage a men’s church league team, so as you can imagine it can get pretty nasty sometimes. We’re playing C Division this year, down from A last year. While we like to win, all skill levels are welcome. Games are Tuesday nights in the West End and Glen Allen. We often struggle to get 10 guys out, so I’d love to have anyone join us on either a full-time or part-time basis.