Always 70 and Sunny
Always 70 and Sunny

Sharks and Minnows Heads to No Toll


A magnificent seven graced the fields of No Toll on a chillier than usual August morning.  Here’s what went down.

Mosey to basketball court.


SSH x 30

DQs x 15

LBCs x 30

American Hammers x 20

Merkins x 10

Sharks and Minnows:

PAX (minnows) line up along fence.

Round 1: PAX attempts to bear crawl across court without being tagged by shark (YHC); if tagged, perform 25 merkins and plank up until iteration is over (tagged minnows become sharks). Repeat until no more minnows.

Round 2: Same as round 1 but replace bear crawl with crab walk.

Mosey to fields for round 3.

Round 3: Same as before but with sprints.

Mosey to sideline by bleachers.


Partner up. One person runs the field while the other performs exercise. As a team, complete the following:

50 Burpees

100 Overhead presses

150 Merkins

200 Big boy sit-ups

250 Squats


Deconstructed Burpees

Circle up.  Perform 10 squats, 10 leg thrusts, 10 merkins, 10 more leg thrusts, jump up. Repeato 9, 8, 7, 6, etc. until audible called.

Mosey back to imaginary flag.

Numberama, Name-o-rama.

Announcements and YHC took us out.


Puppypile is August 25 at 7:05. Marv’s got the Q.

Breaking Bread 8/26 – Gumbo has the Q.

Run with the governor tomorrow- sign up at Richmond Road Runners.

Labor Day Convergence at Three Lakes Park

CSAUP on October 20


Ever since playing Sharks and Minnows at the last Puppypile, YHC has been wanting to do a modified version at a regular F3 workout.  So, in honor of YHC’s 2.0 Pikachu, who injured himself playing it at Puppypile (but not too seriously, the kid has a low tolerance for pain),  Sharks and Minnows made an appearance at No Toll. The modified version was not as easy as YHC thought.  Hardywood showed off a crabwalk flip to avoid being tagged while Sugar Sock bear crawled like a spider monkey.  The sprints weren’t any easier.  Oyster moved with speed YHC didn’t know was possible and Posh was faking left and rights all over the place.

The entire PAX crushed the BOMBS and to YHC’s surprise, there a few minutes remained. No better time than to try out some deconstructed burpees.

YHC wants to thank the PAX for humoring him this morning with the modified Sharks and Minnows.  …It will show up again.

Well done this morning, fellas! As always, it was a privilege to lead such an awesome group of men.


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  1. “he has a low tolerance for pain”…LOL.

    Great Q Tobit. Those Sharks & Minnows killed me…then, the BOMBS…I was smoked. Great job guys.

    Those NoToll fields have no equal.

  2. Those Sharks and Minnows variations were a blast. A smokefest chasing each other around at full speed, but a lot of fun. The Bombs, not so much. I felt like I might need a rest day today but I just had to see what you had in store, Tobit. Did not disappoint! Great Q.
    Nice to see Hardywood again, been a little while as he handled the arrival of SunCrush like a true HIM. Way to work all, I’m spent!

  3. Great Q Tobit! I am tanked. I think Sugar Sock got me out in everything. Have a great day fellas.

  4. Good fun, I am glad I made it out this morning. Been awhile since I have experienced the lush green fields of NoToll and figured since it was Tobit at the helm I better show up. Way to work guys. The Sharks and Minnows was a blast though I gave up pretty quick on the crab walk – can’t really do those SOBs

    Have a great day guys! I just finished a lunch run with Lab Rat and feel like twenty bucks (not quite “a million bucks” but nobody would turn down a $20).