Always 70 and Sunny
Always 70 and Sunny

Slowing things down at NoToll


18 soldiers congregated at Huguenot Park for an SOJ beatdown that went something like this:


Short mosey (to wait for McRibb), circle up for a COP: SSH, DQs, Copperhead Squat, Tempo Merkins, FlutterKicks, BoxCutters (slow count at the end)

Mosey to North Soccer Fields for Merkin Ladder: run width of field, 2 merkins, run back, 4 merkins…repeato by 2s up to 16, repeat 16, then come back down. Plank-o-rama

Mosey to bleachers for Triple Check: muscle ups, dips, 40 LBCs (pace). Plank-o-rama

Partner up for Love Field: Partner 1 runs width of field and back to partner, Partner 2 Bear Crawls, swap…repeato, alternating bear crawls & lunges

In honor of 750 Jump Squats the week before, 25 Jump Squats OYO

Mosey to end of field, repeat Love Field going full length of field with same partner.

Abbreviated Beast: jump squats, box cutters, merkins

Mosey back to flag for 3 min of Mary: American Hammers, Hello Dollies (slow counting), 20 LBCs OYO

COT – Gumbo took us out

Naked Moleskin:

Today’s workout was not easy.

YHC had no idea that slow-counting the BoxCutters would lead to so much complaining. Wow.

The Merkin Ladder smoked many of the PAX, YHC included, so 15 min in and many of the PAX were gassed. #crowdpleaser

Don’t get into a bear crawl competition with McRibb unless you’re betting on McRibb. He & Gumbo completed Love Field before they could even start lunging. Respect.

Good to see Posh back out for his 3 post since his first last week. Keep up the strong work!


Sept 30 – F3 RVA convergence @ GridIron @6am + 7am

Bear Creek in Dec

Trail running training “opportunity” in Powhatan this weekend – see Hardywood

Hammers & Ales 10/7 – Viral helps Richmond Community Toolbank and Hammers & Ales is their big fundraiser of the year. BBQ from Buz & Needs & Stone Brewing beers for a good cause!


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  1. The slow simmer hurts, unless of course we are talking running, then Gumbo is all about some slowness. Nice change of pace today DK. Good work fellas.

  2. Nice work DK. Slow counts especially suck when you don’t know they are coming, so for all PAX but the Q. TT has the Q next week, who will incite the mumblechatter of NoToll?
    Thanks for keeping us on the field, Hardywood looked especially comfortable without shoes on those soft fields all morning.

  3. Great way to start the day! Gassed is an accurate description of my state of being. Thanks DK – nice work guys. Glad to see Posh back out, he might be hooked 🙂

  4. Yeah buddy, way to bring it DK. Big ups to our main man JVille, who has replaced his gluten intake with a need for speed. Thanks for the push Honeymoon and Rosie. You keep the merlot near the rim of the glass. Big ups to Posh for the 3rd time out. Well done!

    Yes, there’s a little trail run on Saturday night in Powhatan. If you have any interest in stretching your legs give me a shout. Be super.

  5. PS, our Love Field prowess was all due to McRib. I was just the lucky beneficiary. Dude bear-crawled over 50 yards in the time I ran to the end line and back. Respect

  6. Nice job DK! Slow burn into the merkin ladder got the blood flowing nicely this morning. As always, I enjoy a good bear crawl when offered.

    Great job to all today!


  7. I left the details on Hammers & Ales above. Anyone with suggestions on folks I can talk to about donations for a silent auction are welcome.


  8. Way to bring the pain DK. Especially excited that Shooter made an appearance for this one. Kotter!!!

  9. Before we started, I thought it was appropriate to introduce myself again to Shooter for the first time…

  10. BT (Big Tennessee) on

    Splinter loves the merkin ladder. Too bad he was busy stabbing us with a devil’s pitchfork at Spider Run tbis morning.