Dave Marrable

@SUFCRootsHall great to be back in the North Bank. Any chance you can turn the overhead lights off or has the switch broken? Great toilets mind.

This is one way to stop me moaning 🦐

@RussellWhiting4 Interesting stats tonight mind.

@GWRovers Congratulations guys ❤️

WE’RE GOING TO WEMBLEY

@Uber like the TV but we only have 4 platforms at Fenchurch St @c2c_Rail

@GWRovers Quality 💪🏼

FA Vase semi-finalists 😎

@SolihullMoors 👏🏼

For you, Bents! 💛💙

@IanSmithGooner @71Season Love it. All good here.

@Marra43 @71Season Cheers Dave yes all well thanks. Paul takes me to the DC on the odd home game. Rather different to Highbury N. Bank ! 😂Hope all ok with you.

@IanSmithGooner @71Season Hope you’re well Ian. Only just seen this. Tough day at Tels funeral. Got a great pic of Terry and Bobby.

@71Season Lucky enough to see both off the field. Bobby on the train when he was manager at Southend and Pat who was with Liam Brady at Terry Neill’s funeral. In total awe on both occasions.

@BestFightClip Low life.

@eofl Great game. Well done lads. What a second half.

Congratulations to our Representative team, ran out 3-2 winners in the FA inter league cup. Onward to the 3rd Round.

On the 7.16 Polar Express from Chalkwell @c2c_Rail it’s been a fun week trying to get to and from work. Standing, 3 hours to get home one night and now sitting in an icebox #thingscanonlygetbetter roll on next week.

@steve_clinton @GMB Deluded mate. Where did you get that figure? 🤣

'With year on year pay cuts the government is just driving doctors away.' Dr Rob Laurenson, who is a member of the BMA Junior Doctor committee, talks about the reasons junior doctors have decided to go on a 6 day strike.

@paddypower Del & Rodney

Name a better partnership than Luke Littler and double 10. #WCDarts

@StanCollymore Love it. Started training with former Shrimper Shane Westley 7 years ago, he’s a machine. Best thing I’ve ever done. UTB

Gym/Exercise newbies. 1. If you plan to jog or run, INVEST in trainers that are comfortable, long lasting and give plenty of cushion. You don't put scooter wheels on a bin lorry. Your converse all star or 20 year old sambas will get you injured. 2. Intervals. Read my last post. It keeps your brain interested. 3. Make a playlist. If the Rocky theme gets you through that 9/10 RPE minute, then listen to it. Songs that gets you going. 4. Don't negotiate with yourself when you get up or have finished work and say "I'll go tomorrow". Have your gear in a bag near the door ( kit, trainers, bottle, gum, small gym towel, toiletry bag, big towel) and Just. Fucking. Go. Out. The. Door. I've never seen anyone get out the door, walk 200 yards or enter the gym and not do something. When that voice says "stay in bed" or "I'll go tomorrow", that's when you NEED to go. 5. 18 and 80 year olds will chat to you within a month at a gym. It's a place where everyone in there is pushing their own boundaries and the respect you'll get from everyone will be self fulfilling. That chat and "hey, how are you?" is in itself a mental health tonic. 6. Perfume and aftershave. Never wear either in the gym. Body heat plus perfume or aftershave amplifies to become genuinely off putting to others. 7. Buy a cheap 1 litre water bottle. Sip not glug regularly in the gym. Any left after the session, chug the lot. 8. Motivation. Won't exist 90% of the sessions you do. That's the truth. But the habit of going will put you through even the hardest days when you don't fancy it, and often come out as the most satisfying sessions. I'll repeat, you will not be motivated 90% + times you exercise. But the payback when you feel incredible, recognise yourself in a mirror, have plenty of energy for yourself, friends and family is priceless. It really is. 9. Do it for you. It's your time for you. 1 hour, 30 mins, 10 mins. Fuck everything and everyone else off. You've earned the right to build yourself as you want to be. Take all the credit because only you are doing it. 10. Get an Instagram account. There are thousands of free PT Sessions, runners, weightlifters, women's sessions, peri menopausal fitness recommendations, limited ability sessions, the lot. Follow a few and let them guide you. There is no longer an excuse that you don't know what to do or eat, it's only your current habits holding you back. Change the habits and create new ones. 11. Patience. That's not an excuse to not go until next Thursday, it means having painfully small goals. You're lighting a tiny 1 twig fire that come summertime will be a roaring fire. 12. Weights. 10 reps, 3 times. Quads ( front thigh) Hamstrings ( back thigh) Chest Press Low Row Pec Fly Squats 13. Food/alcohol. Brutal but simple. There are no safe levels of alcohol, none. So if you're a regular or big drinker, I wouldn't bother starting. A recipe to breakdown and be frustrated. Not my place to tell anyone not to drink, but one fact remains, it will never take you to a healthier life, even 1. As for food, Google "eating for good health". Like alcohol, if you went overboard on the sweets, cheese, massively overindulged to go to the gym and be blowing out of your arse after 5 mins, it's what you're eating, not the gym and exercise that's the problem. Many who struggle mentally have horrific diets. Do you? Start there. 14. Relationship with exercise. You exercise to feel good, be healthy and have longevity. You don't exercise so you can have an extra 2 curries in a week or extra bottle of wine. The latter destroys the ability to do the former well. Choose your hard as they say. A hard 1 hour 3 times a week that leaves you bouncing? Or 4500 calories that tasted great but leave you morbidly obese, using statins and 5 other meds. Exercise and good health destroy ailments. Why? Because your body is fucking a truly amazing tool when used properly. 15. Go for it. There's many on here who'll cheer you on. Me included.

@sportbible Playing in a mod band supporting the best band in the world, The Jam. I was shit at darts though.

PDC World Championship finalist 😱 What were you doing at 16? 😅

@TrenamanMartin Enjoy it my friend. HNY

Sod it. I’m having a beer.

@kevlaa7 @SUFCRootsHall HNY Kev. Bring it on. 💪🏼

HNY x

@TheVanaramaNL No thanks to you guys. Come on you blues.

National League statement ✍️ Southend United transfer embargo