Always 70 and Sunny
Always 70 and Sunny

Hearding Cats…with a Frisbee


13 regulars posted to NoToll for a beautiful spring morning workout that went something like this:


Mosey to big parking lot
COP (3 burpees OYO after each exercise): SSHs, DQs, Merkins, Copperhead Squats, Arm Circles (Flashdance, AKA “The Cat Burglar”, on cadence), Flutter Kicks

Mosey around soccer field

Partner up for Quadruple Check: Balls to Wall, Protractor on poles, Luggage Carousel, Run Lap
Repeat 4x

Mosey to soccer field, lunge half length

12MUFF – 12 min of Ultimate Frisbee – Black Shirts vs Non-Black Shirts (6 vs 7 or 7 vs 6, depending on which team had Posh, who was wearing a black shirt)

Mosey back to VSF
1 min of American Hammers in Cadence

COT – Hardywood took us out

Naked Moleskin:
Great to have our resident Flerkin on Guest Q for the Arm Circles…as said, YHC will miss his melodic cadence after the move to FLA

Accepting that YHC’s instruction was not totally clear, the Quadruple Check was a challenge, like hearding cats. With 13, YHC figured there’d be 3 groups of 3 and 1 group of 4….halfway through, there were 2 groups of 3, 1 group of 2 and 1 group of 5…whatever…it all adds up to 13

The Ultimate was great fun, though Roper needs to watch his hands! Posh and Hardywood may have been the MVPs…and Handshake caught a beautiful bomb to end the game.

SOT – moves to Midlo Middle School tomorrow!

Memorial Day Convergence – 7am at Tredegar, just down from VA War Memorial

Posh is looking for American Flags for a boy scout troop, if anybody has any extras.


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  1. Love some good MUFF time, sorry I missed that this morning. It is that time of year. Will have to keep the frisbee in the car for opportunities with 10+ PAX and a nice field. Great job guys.

    See some of you out at the NEW SOT AO (Midlo Middle) tomorrow???

  2. Great idea DK. Those fields are ideal for a game of Ultimate. Some great catches and throws out there today, Hardywood sliding all over the place, Singer throwing bombs and Handshake tracking them down. That was fun guys, I think there are already plans for another round in the not to distant future.

  3. There were super powers on display this morning. Mr. Roper, Flange, Beaker and Handshake absolutely crushed it. I haven’t seen Mr. Roper move that fast since Dick’s was having a sale on Crocs. Handshake had multiple run downs of the flying disc. Beaker thread the needle on more than one occasion and hats off Flange for running a Joe Montana style offense. Posh was going to get a shout out for some great throws, then he switched teams so now he is dead to me. Have a great day fellas.

  4. Wedding Singer on

    Glad Wilson asked me to come out to No Toll to retrieve my golf winnings. Thoroughly enjoyed this workout DK and PAX. by the way, did anyone see Wilson?

  5. Apparently it’s all fun and games at Southside F3, I’m glad I made it out. Posh was throwing everybody off with his “gray” shirt. Thanks for having me out, guys!

  6. Great workout DK and all. The ultimate was ultimately fun and it adds another element to an already challenging workout. Can’t wait to see that again.

  7. Sorry Singer. I can make all the excuses, but this one is real……..had a massive sinus headache. No way I could function in a field. I’ll get your winnings to you soon.