12 Warriors hit the ground running this morning at No Toll with the hope that Spring is here to Stay. COP SSH x 20 Helicopters x 10 Imperial Walkers x 20 LBCs x 20 Merkins x 10 Mosey to Soccer Field THE BEAST 6 Rounds, 6 Reps in 6 Locations Round 1 Burpees Round 2 Squats Round 3 WWIIs Round 4 Monkey Humpers Round 5 Merkins Round 6 Lt. Dans Mosey to Parking Lot How many Laps can you complete? PAX runs circle around lot for 1 minute, at 1 minute mark YHC yells walk and PAX turns and walks…

A total of 15 optimistic daffodils escaped the warmth of their bulbs to bloom this beautiful Spring morning. Here’s how YHC watered the flowers: The THANG: WARMERAMA on the BBall Court: 4×4-icides – Suicides with x3 4×4’s each time you hit the baseline (each Burpee has x4 Merkins & x4 Mountain Climbers)LUMBERGH & HARDYWOOD arrived late, but just in time to join the fun and say – “wait, what’s a 4×4?” Mosey to COP #1: (parking lot) Crab Cakes – 4ct x10Breakdancer Merkin – 4ct x10DR. W – Dolly / Rosalita / W – 8ct x10Angle Grinder – Merkin, Rt…

https://www.youtube.com/watch?v=7xxgRUyzgs0 Nineteen fans of 1980’s one hit wonders posted at No Toll to find out what was rad. 05:30. Time to strap on the fanny packs and go to work: COP: Arm Circles x 10. SSHs x 20. Russian Soldiers x 10. Enough of that. Anymore and it would be more than a one hit wonder. The Cult of Personality: 15 merkins + 15 2-count mountain climbers. 10 merkins + 10 2-count mountain climbers. 5 merkins + 5 2-count mountain climbers. Run to the end of field 1 and back. Rinse and repeat. AMRAP x 12 minutes. The Cult of Personality: 15 SSHs + 15 Squats.…

19 warriors emerged in the calm before the storm for a NoToll beatdown that went something like this. THANG Mosey around outer perimeter, turn towards shelter and circle up at parking lot COP – SSH, DQ, Joe Harris Squat Jumps, Copperhead Squats, Russian Soldiers Mosey around outer perimeter, turn towards shelter and circle up at parking lot Burp & Merk – Up to 10, then back down Mosey around outer perimeter, turn towards shelter and circle up at parking lot Bearimeter – Partner up – Partner 1 bear crawls, Partner 2 runs – switch repeato x2 (switch to crawl bear…

8 local Weathermen arrived at No Toll with 100% chance of rain and killed it. All 8 weathermen stayed in their vehicles until the very last minute…..and 0531, oops, off we went to assess the fields at No Toll this glorious morning. Underneath the field house is where the PAX circled up for the COP: x 15 SSH, x 15 Copperhead Squats, x 20 Plank Jacks, x 10 Merkins, x 15 Box Cutters, x 10 Don Quixote’s. 11’s: Exercise 1 at Field House, x 1 Mountain Climber (2 count) run across the field, x 10 Carolina Dry Docks, run back.…

18 polar bears (including 1 visitor from Raleigh…a Bills fan for Wilson) removed a layer or two (except for Wilson) and enjoyed the relative warmth of NoToll on this Sunny and 70 morning in the RVA. YHC has the Q and had baseball on the mind with Spring Training gearing up. Thus, here is what followed: Mosey to the backlot and around the parking lot and circle up for COP, including: DQs Helicopters SSHs Imperial Walkers HRMs LBCs Flutter Kicks THE THANG 9-innings of Pain. In baseball you need 6 outs to complete an inning. Today, that equated to 6…

As the polar vortex moves in, a rare pocket of warm weather encircled No Toll giving 16 warriors a balmy 70 and sunny beatdown.  According to legend, it went something like this: COP:  10 Imperial Squat Walkers IC, 10 Russian Soldiers IC, 10 Burpees OYO Mosey to field.  Run to the other side of the field, do 50 Merkins.  Run back, do 50 Squats.  Run across, do 50 2-count Flutterkicks.  Run back, do 50 Monkey Humpers.  Plank until done. At the Hut. Partner up.  Partner 1 does 10 box jumps + 10 decline merkins + 10 dips while Partner 2 does Invisible Jump Ropes. …

At 529 on this sub freezing morning 11 warriors emerged from their vehicles.  Moving was the only way to warm up, so thats what we did! Mosey to back lot COP: Helicopters x 10 SSH x 20 Imperial walkers x 20 Merkins x 10 LBCs x 20 Arm circles – 15 forward, 15 Back Mosey 4 Corners: Round 1 – 10 Merkins – Diagonal across Lot – 20 WWIIs – Run Backwards down sideline – 30 (2) Count Mountain Climbers – Diagonal Across Lot 40 LBCs – Run Backwards to Corner 1 Round 2 – 10 Burpees – Diagonal across…

Sleeper notified seven of F3RVA’s armchair quarterbacks to rise from the fartsack to pay penance to the Fantasy Gods in remembrance of F3RVA’s Fantasy Football season 2.  Seven more joined in on the fun. THANG COP (In honor of the Playoff Teams) Spit (7-6) – Burpees x 7 OYO EFH (9-4) – Imperial Walkers x 9 Viral (9-4) – Snow Angels x 9 Opus (10-3) – Smurf Jacks x 10 Loose Goose (12-1) – HRMs x 12 Beatdown of the Year: Loose Goose over DK week 9 by 103 points – 103 LBCs OYO The Good:  Loose Goose 12-1 (14-1)…

22 warriors rose to greet the dawn of a new day proving that the south side was the right side, at least for today.  According to legend and some out of date text books, it went a little something like this: COP IC:  SSH X 20, FC X 20, WWII X 20, HR Merkin X 10, HR RL Merkin X 10, HR LL Merkin X 10, CP X 10, Arm Circle X 1 (yes that’s right, just one.  that may even be too many). Pain House:  Progressive Four Corners Complete each exercise progressively with the pax regrouping at the end…