Always 70 and Sunny
Always 70 and Sunny

The NoToll Schism — Flashdance and LooseGoose Form Alternative PAX


Twelve of our finest and one adventurous visitor from Lexington, SC, posted on a drizzly, comfortable autumn morning. YHC planted a VSF and took Q. This is how it went down, more or less:


COP: SSH x50

Mosey past Flashdance, who had arrived late and remained in his car, out to Robious Road, east for about 1/4 mile, and onto the soccer fields adjacent to Greenfield ES.

COP: Plank sequence, then Imperial Walkers and Don Quiotes

Mosey between soccer fields and parking lot.

OYO 50x burpees and 100x crab cakes (counting only 1 leg). Mix and match as each Pax member sees fit.

Four square (run around soccer fields four times, sprinting leg 1 the first time around, legs 1 and 2 the second time around, legs 1-3 the third time around, and legs 1-4 the last time around). Plank sequence.

Mosey onto parking lot.
Ladder consisting of 8 merkans, plank walk the length of a parking space sideline, do 7 merkans. Repeat to 1 merkan.

COP: Merkan countdown consisting of 10 wide merkans, 9 regular merkans, 8 diamond merkans, repeat countdown in that sequence to 1.

Mosey back to basketball court at Huguenot Park. 4 Minutes of Mary with single leg Alabama prom dates, LBCs, Hello Dollies, and American Hammers.

COT with YHC taking us out.


I notified the Pax that we would be wrapping up our 8-part pregame series — The Armor of God from Ephesians 6:10-18. I encouraged folks to come check it out.

There was a discussion about the need for F3Richmond to focus more attention on the 3rd F.


So, the theme of this workout was to severely mix things up from the NoToll norm by taking a little field trip to Greenfield ES, and excellent AO in and of itself. I think that part of the plan worked out well.

But, the plan was not without downsides. Flashdance and LooseGoose arrived late and were unable to locate the PAX. Flashdance and LooseGoose, being veterans and Redwoods, did not slink away with their tails tucked. Instead, they just rolled with it, formed their own pax, created their own gloom, and joined us when we returned for Mary. Great job!

Thank you Pew for joining F3Richmond today and yesterday. You are always welcome to join us when you find yourself up here.

It was an honor and a pleasure to lead strong men this morning. Johnsonville


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  1. There were several times in this workout when I knew that we only had 10 minutes left. Each and every time I was unpleasantly surprised to find that we still had tons of time left. You got a lot into that 45 minutes.

    Great job by Goose and Flashdance to strike out on their own to explore things as a couple. Goose seemed a bit sheepish, but Flashdance sure was proud of whatever they accomplished.

  2. Fun going off the reservation for a beatdown this morning. I think the goal of helping McRib overcome his fear of the sidewalks around NoToll was accomplished…well done Jville.

    The 50 burpee; 100 crabcakes combination brings a whole new meaning to slaughter-starter.

    Well done gents.

  3. Not gonna lie, I lol’d when I read the title.

    Well done this morning with the exception of the VSF. What gives? If you need a shovel flag made, I know a guy.

  4. Those fields at Greenfield were as nice as the ones at NoToll, will have to keep that in mind if we need another road trip. Flashdance kept mentioning the pole smoker relay and double check that he and Loose Goose did, not sure I’ve seen that in the exicon.

  5. That was a welcome change Jville. The field was nice at Greenfield but that glass based asphalt in the parking lot sucked. Plank walks ate up my gloves…

  6. Great Q Jville! Thanks for helping me overcome my fear of the sidewalks on Robious. I am always thankful to make it across those without any broken bones.

    Great job also to Flashdance and Loose Goose on your rendezvous beatdown. I am glad we got to hear so much about it pre-COT.

    Jville thanks for leading today.


  7. Well, if it ever gains traction as a separate AO, I can only imagine what the t-shirt would look like. Bleeder’s graphics team may have to sit on that one for a while.

  8. Running through Settler’s Landing neighborhood on the way back to the basketball courts someone had the bright idea to jump in the bed of a passing truck. I probably would have done it if my arms weren’t such noodles after the merkin sets.

    CHARLENE, I QUIT!!!!!!!!!!!!!!!!!!!!!

  9. Loose Goose and I would have made the pax proud we continued until the last minute. It sounds like the rest of the pax had it worse… It was great to catch the pax at the end for a couple of rounds of Mary. Had fun, and Toga I always keep is classy!!!!