Always 70 and Sunny
Always 70 and Sunny

Qtegrity no audibles allowed


YHC was all set up this morning, walked outside in sleet and had to change vehicles to the SUV (move the flag shovel and F3 gear). Arrive to the site and greet some of the PAX that arrived early, Sippy Cup arrived at precisely 1 minute before go time and 60 seconds later this is what went down for 28 F3 brothers.


We moseyed to the amphitheater via around the crop circle and gingerly down to the mosh pit. We performed (with much mumble chatter) 20 SSH, 10 DQ’s(slow), 15 arm circles 10small 5 big, reverso, 15 Helicopters, 20 LBC’s and 20 merkins.


We mosey to the outdoor stage and luck has it no light so sight in the gloom may be an issue, we team up in partners of 2 Partner 2 grabs a coupon and returns to the group in front of the stage. My instructions was to touch a different tree in six repetitions and you switch with your partner after touching a tree. So Partner 1 runs to touch a tree(some touched 6 trees for extra credit…(it is you against you after all)). Partner 2 for the first two rotations did sit up press with the coupon. Then American Hammers with coupon for 2 reps and squats with the coupon for two reps.

We mosey to the triangle of pain and do a triple check where we start with lunges from crop circle to the top of the Hypotenuse of the triangle, run the bottom of the Hypotenuse and perform 15 LBC’s then Bernie Saunders up the hill to the crop circle. YHC realized that we did not have an exercise at the top and Qtegrity was born(go with the original plan…no audible is allowed). So we went straight to lunges for a triple check (3 reps) of the above circuit. We have a 20 count and mosey to the Cage.

You guessed it if you have been in a CB Q led Dogpile or Wdog work out we are bringing the Cindy to the F3 morning workout challenge and we partner up with Partner 1 running to the Hydrant and back(timer) and Partner 2 performs 5 pull ups, 10 merkins, and 15 squats. We rotate where Partner 2 runs to the hydrant and Partner 1 performs the 5 PU, 10 merkins and 15 squats. Looking at my watch and wanting to get another workout station in, we stop after doing this for about 15 minutes.

We mosey the the stone wall via the bowl behind the amphitheater and do 10 donkey kicks then take a seat against the wall, do this 3 times then on the fourth rep, DTH does a 20 count(while we are seated at the wall, then 10 more donkey kicks and seat at the wall for about 20 seconds. With a nice burn going now we mosey bag to the flag.


Numberama, namerama.

We welcome Kevlar (FNG) aka Logan Kruger to the RVA F3 family, glad to have you as part of the morning workout and hope to see you again in the gloom.

We discussed upcoming and ongoing events, upcoming is Breaking bread, look for sign ups on the Q sheet, and the Winter Tour. We had enough participants order the named t-shirts and thanks to DTH for making this happen. I love mine from previous orders as my 2.0(Hash) gave it to me as a birthday gift.

We had 2 prayer requests 1-for DTH’s team going overseas as their visa was approved and 2- for Gomer Pile who is presently overseas doing great things in Central – South America.

YHC took us out.

Gents, it is a supreme honor to lead this band of brothers for an hour. Great efforts today and have a great weekend. I look forward to seeing you in the gloom…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. Corned Beef! Absolutely fantastic Q brother. A good time at Ellwoods as always and welcome Kevlar!!

  2. Awesome Q Corned Beef! Way to deal with the mumble chatter as well. Good to partner with Recall and Dial Up today. Welcome to Kevlar, SYITG brothers!!!!