Always 70 and Sunny
Always 70 and Sunny

His cadence sounds……


18 arose from the warmth of their bed to post at No Toll this morning to start our day off in the most glorious of fashions! And yes, those beds are getting warmer………0530 time to mosey.

COP- x 25 SSH, x 11 Helicopters, x 15 Copperhead Squats, x 25 Plank Jacks, x 25 LBC, and x 15 Flutter kicks. Evidently the PAX was amused at YHC’s cadence call and I thought it had gotten better. Enough, time to mosey.

Merkin Mile- 2 laps around the soccer field and every half lap stop, x 12 Merkins and x 12 Merkins for first lap. x 12 HR Merkins, x 12 HR Merkis for second lap.

11’s- Exercise one, Copperhead Squat, x 1 and run across soccer field for exercise two, Mountain Climbers, 2 count, x 10. Rinse and Repeat going up on squats and down on mtn climbers till x 10 squats and x 1 mtn climbers. Mosey to the basketball court.

Doracides- partner up. x 150 LBC’s, x 250 SSH, x 350 LBC’s. Partner one runs suicides while partner two performs exercises. Complete reps, move through the exercises, and run suicides.  With time to spare….

Ring of Fire. YHC starts on one side, Rosie started on the other. Moving to the Left, each PAX performs 20 Merkins-any type! 0617….slightly over time but extra credit is super! Mosey back to the flag!

Number-ama, Name-r-ama, Announcements: Puppypile this Saturday 0700-see Marv! CSAUP recap-totally super! Dogs and Cats!

YHC took us out!!

NMS: YHC was glad to reintroduce himself to “newer” PAX members. PAX, keep pushing yourself and never settle!

Yes, YHC believes his cadence is a little……blah…..but gotta keep up with the count! Always glad to provide humor for F3 RVA, especially at 0535 in the am!!

During the Merkin Mile, YHC was sure there was some mumble chatter that was missed. Feel free to elaborate!

This morning I received word from one of my best buddies and the passing of his father, very sudden!  So today, YHC is glad to receive the spiritual blessing from my F3 Brothers!! Men, hug your loved ones as often as possible and even more when you don’t want too!!

God Bless F3 and each of you! Only those who post understand!

Loud and Proud!




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  1. Extra credit seemed to be the order of the day. Well done, Flatline and PAX.

    Sorry to hear about the passing of your friend’s father. We know you will be a strong and comforting source of strength for them. Great reminder to cherish every day we have with those we love!

  2. Great Q Flatline! So sorry to hear about your friends dad. Always a good reminder to hold the ones you love a little closer. Make it a good one fellas.

  3. Well played with the cadence Flatline, you were definitely the one being figuratively skewered. All in good fun, thanks for the clip Hardywood. Welcome to NoToll Slumlord and Bullseye.

  4. Great to make it back to NoToll after a long hiatus. Today certainly did not disappoint on any of the F’s. Good Q, except for when YHC forgot the difference between 250 and 350. Sorry, Duke! 2nd F during first F was top notch today. Glad Flatline kept his head above water for the rest of the workout.

    Sorry to hear about your friend’s father. Good reminder for each of us to be a better man if only as a way to remember that our time is limited.

    Several PAX have emailed me about footwear for this time of year. Flatline has set a new standard for Q’s.