Always 70 and Sunny
Always 70 and Sunny

F3 First Day of School


8 NoToll regulars escaped the fartsack on this beautiful Fall morning to start their day right.  YHC took the Q and we celebrated an F3-style first day of school.  It went something like this:

COP (all IC):

  • Arm circles 10 small; 5 big – forward then reverse
  • Slow Don Quixotes x10
  • Copperhead Squats x10
  • Imperial Walkers x10
  • Cotton/Cherry Pickers x10
  • LBCx x10
  • Flutter Kicks x10

Mosey to the Pavillion for school activities:

Make a Friend — Partner Leg Toss x60 (2 rounds of 30 switching partners in between)

Addition/Subtraction – Modified Lindsays with combinations of 60 — Box Jumps on the benches and Dips; starting with 50 Box Jumps and 10 Dips and counting by tens until we get to 10 Box Jumps and 50 Dips.

Multiplication – 4 Corners together as a PAX – 10 Merkins IC; 20 Donkey Kicks OYO; 30 Mountain Climbers IC; 40 LBCs OYO

Newton’s Law of Gravity Ladder – Line up on the sideline near the Pavillion and perform 1 Burpee, run across the filed and perform 2 Burpees — work up to 5, repeat 5 and then, what goes up must back come down to 1.

Mosey to basketball court for a few minutes of Biology with the Honeymoon suite — APDs, Dollies, Rosalitas.

Short Mosey to the flag for Name-a-rama, number-rama and COT.  YHC took us out.


With today being the official first day of school for the public schools, YHC wanted to build off that theme for today’s workout.  Turns out F3 school is heavy on math, loose on science and completely ambivalent to the liberal arts.

Not a lot of mumble-chatter today.  I think the 50 box jumps knocked that out from the start.  Although YHC declared NoToll a SSH holiday after Wilson’s SSH-fest at Dogpile, YHC may have preferred some SSHs instead of all the box jumps.   The Pax pushed through the modified Lindsays and finished the school day hard with the burpee ladder.

The reason for the use of the number 60 for the PLTs and the Lindsays was because today was roughly YHC’s 6-month F3 anniversary.  It has been a great six months.  I have been pushed, beat down, built up and strengthened beyond anything I could have expected, and most of all I have rediscovered the energy and excitement of being part of a brotherhood that I have been missing since leaving VMI and playing my last baseball game.  Thank you all for playing your part in this group and for leading, following, inspiring and strengthening me.

To all the BRR participants – stay strong, stay healthy and make us proud.  We know you will!

Now go out there and kick this short-week in the pants.



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  1. Was thinking about doing Spider Run this am but wanted to take it easy on my legs for BRR. So what do I get at NoToll but 150 Box Jumps, thanks a lot Gumbo…

  2. Those Mountains will feel like mole hills because your legs are so strong. And, I even worked in some Donkey Kicks for you.

  3. Great Q Gumbo!

    I think the basketball team enjoyed our APDs.

    Also, legs are feeling smoked (even though I had to substitute a good portion of the box jumps with step ups).