Always 70 and Sunny
Always 70 and Sunny

The Field and Cage @ WDOG


15 morning warriors showed up this morning for a hump-day workout and we started off the following way:


Mosey from flag to crop circle at Amphitheater entrance and circled up for:

20 SSH, 10 arm circles small and 5 big, reverso then 10 DQ, 20 Freddie Merceries, 10 hand release Merkins and 15 scorpions. Mosey to field across from Tower.


Dora 1-2-3 where we partnered up and one partner ran the length of the field and back as the timer, the partner teams had to complete 100 merkins, 200 squats and 300 Side straddle hops switching between runs and continuing the count. YHC asked for a 20 count then we moseyed to the cage. Great working out with Oyster and Mr Holland. (Note that Mr. Holland and I counted together to keep the work out equal to the partners)

Cindy (with CB modification) We partner up again and do this workout for 20 minutes (thank you Greenbow for keeping the time). Partner 1 runs to the Hydrant and back, Partner 2 completes 5 pull-ups, 10 merkins and 15 squats. Partner 2 runs to the Hydrant and back while Partner 1 completes 5 pull-ups, 10 merkins and 15 squats. This continues for 20 minutes. Firemen Ed almost completed a close inspection of the Hydrant when tripping over the shut off in front…glad he was not hurt as this should be in his wheel house! (Please note that the exercise guide has you continually doing the 5,10,15 reps(no run) and the goal would be to complete 20 reps of the workout in 20 minutes.) This would be the Cindy with no modification. Great working out with EF Hutton and Emoji on this round!


We mosey back to flag and Numberama, Namerama.

YHC was happy to see the crowd this morning as it is an honor to lead a workout with these fine F3 men. We had some announcements of some upcoming fundraisers and from what I remember there were 2 coming up in October/November.

One is a mile run(walk) for a beer and I believe this is happening next week (someone please reply with the particulars).

The other is an event Cards for A Cause at the Commonwealth Club of VA and @Faceplant’s mom is the chair of this event and is happening Saturday November 9, 2019. For more details please see website @ http://www.huntercds.org/cards/

YHC took us out in prayer. Have a great day gentlemen, I always get off to a great start when I have this workout in the morning. See you all in the Gloom…Rock the Day!…CB


About Author

I grew up in Roanoke, Va. Class of 1985 Cave Spring High, class of 1989 VMI Civil Engineering. Worked for Turner Construction in Jacksonville, Miami and Cincinnati, Moved to Richmond, Licensed Class A contractor, and work for Westminster Canterbury Richmond managing their major expansion for the next 4 years. I am married to a Librarian Betsy (UVA grad) and proud father of two awesome teenagers George (aka Hash-F3) and Lucy.


  1. Solid Q, CB. Cindy brings it. Nice to partner with Mr. Holland and Handshake.

    Did anyone notice Splinter’s sprinting today on the Dora? Brother was on fire. Way to go.