Always 70 and Sunny
Always 70 and Sunny

No more Crocs?? And we did Burpees!


10 Warriors arose from the fartsack on nice and humid morning to grace the well manicured and perfectly watered fields of No Toll for a mid Summer beatdown!


SSH x 20

DQ x 10

Arm Circles X 15

CopperHead Squats x 10

Merkins x 10

LBCs x 25

5 Burpees OYO

Mosey to back field

4 Corners Diagonal Style

Round 1-

Corner 1 – 10 Burpees, run to corner 2 diagonally

Corner 2  – 20 -Monkey Humpers

Corner 3 – 30 WWIIs, run  to corner 4 diagonally

Corner 4 – 40 SSHs – run backwards to corner 1

Round 2 – Run Pattern is same as round 1

Corner 1 – 10 Burpees

Corner 2 – 20 Merkins

Corner 3 – 30 Jump squats

Corner 4 – 40 Single Count Lunges

Plank Up

Mosey to sideline

Indian Exercise length of the field

Pax line up about 3 yards apart down the sideline.  First PAX member does 5 burpees while PAX does called exercise, once burpees are complete, run to the end of the line, next man up does 5 burpees and continues moving the line.  work the entire length of field to complete.  Exercises included, LBCs, WWIIs, Merkins, Arm Circles, burpees, Elbow Plank, LT. Dans, Scorpion Kicks, Squats.

Mosey to Pavilion, Switch Fields

Triple Check –

Runner – Dips – Freddie Mercuries

Mosey towards Flag, YHC Called Stop drop and 3 Burpees OYO

Merkin Ring of Fire

Wilson still had Energy so 5 more Burpees OYO

Back to Flag

Numberama, Namerama, YHC took us out!


Puppy Pile Sat at 7 after Dog Pile

Trails and Ales run registration is open for October


Great morning to be back in the confines of No Toll with sprinklers blasting around us men.  It was noticed that Mr. Roper no longer arrives donning the ever so popular Crocs that he is know for.  Upon further investigation we learned there was an accident with the Crocs and they no longer exist, which has changed his life for the better.  I wont go into details but Ill leave it at Happy Wife, Happy Life!  Great to Cerrano back out after a 7 month hiatus due to basically living in London that entire time, respect for getting back out brother!  Tobit and Flange set the pace on the 4 corners and crushed it as usual, strong work fellas!  Also great to have Oyster back from vacation, who did find out there AOs near the beach he was relaxing on, but good for you for taking some down time with the family and enjoying your week off.  Posh and Ollivander were machines on the Indian exercises not letting up at all, way to push fellas.  Lastly, we had the mumblechatter of Wilson and Vinny, these 2 embody what F3 is about, work hard but enjoy the company, these two do that so well.  It was an honor to lead you gents this morning, cant wait to do it again!

Have a great day boys, step out of your comfort zone today, small acts of kindness can change someones day, week or life, thats why we do what we do!  See you in the gloom!



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  1. Duke – you nailed it. Great combo of exercises that made it feel like an hour workout! Oddly I liked the running variation on 4 corners. NO I did not like the running, but it was a nice change up. Well done looking forward to seeing what you do at Dog Pile this week. #runningsucks

  2. Killer beat down Marmaduke! My quads were wiped. And I’ll second Wilson’s comment that it felt like an hour workout…I was only partially kidding whe I asked if it was 6:30.

  3. Great beatdown this morning Duke. The sprinklers were a nice touch. Wilson’s complaining all the time is starting to rub off on me. I need to reevaluate who I’m spending my time with. Maybe the thru hiker who stopped to lounge on the bench and watch us work out?

  4. Great Q, Duke! Sorry I missed. I took a wrong turn and wound up in DaVille rocking scoobers with Lab Rat.

  5. Vinny – I am only playing around. I’ll stop complaining if it means you’ll hang with me!

  6. Awesome Q, Duke! I’ve said before No Toll is one of my favorites (how could you not like working out on carpet) and you didn’t disappoint! Nice job on the creativity. Wilson, don’t change a thing…someone else would just have to pick up the slack as designated complainer and I don’t think anyone else could do it better and I would stop coming!

  7. Great Q and glad to be back. The mumblechatter always makes it great. Looking forward to making this a regular thing again.

  8. Sorry to miss this Duke, sounds like a great beatdown. I need to shake this cold and get back out there with you guys!

  9. Great Q! I still am hurting from the Indian Burpee Torture, no way to slack it when it is your turn.
    BTW, I miss the Crocs.