Always 70 and Sunny
Always 70 and Sunny

Time to cut the grass


It was a beautiful Monday as five men converged onto the grounds of Dogwood dell for a workout. Well, it was hot, humid, so what, let’s mosey to start the beatdown that went something like this.


  • 1 burpee followed by 2 merkins OYO
  • SSH – 20 IC
  • 2 burpees followed by 4 merkins
  • Don Quixotes – 10 IC
  • 3 burpees followed by 6 merkins
  • Helicopters – 10 IC
  • 4 burpees followed by 8 merkins
  • Arm Circles – 10 big, 5 small IC
  • 5 burpees followed by 10 merkins
  • Arm Circles – Reverso – 10 big, 5 small IC
  • 6 burpees followed by 12 merkins
  • Imperial Walkers – 15 IC
  • 7 burpees followed by 14 merkins
  • LBCs – 20 IC
  • 8 burpees followed by 16 merkins
  • Freddie Mercuries – 15 IC
  • 9 burpees followed by 18 merkins
  • Rosalitas – 20 IC
  • 10 burpees followed by 20 merkins

Mosey to Rusty Cage

Lat Hangs/Merkins

For a 15 count, PAX hangs from the pull-up bar. The last 5 seconds, PAX members would lower themselves slowly. The PAX members would do 10 merkins IC. Each PAX member led the count which meant we did 5 sets of Lat Hangs and Merkins.

Mosey to Amphitheater

At every step, do 5 one legged lunges, then switch to other leg. Once the PAX reached the top, they circled up in plank position. In Fudd’s wife position, the PAX dropped to the elbows then raised back up onto hands on YHC’s count. Did this 5 times.


In the circle, did elevens with heels-to-heaven and mountain climbers.

Mosey to VSF

Hold six inches for 30 count.


Number-a-Rama, Name-O-Rama, Announcements, YHC took us out.


What YHC loves about F3 Dogwood Dell bootcamps are the amount of choices the Q has. What he doesn’t like is when the grass has not been cut in the amphitheater. That was the case today. The grass was at least a foot tall along the top 1/2 of the steps. This led to a change in plans which led to the elevens.

After YHC took us out today, the PAX had a 2nd F with discussions mostly about Covid and schools. YHC really enjoyed discussing this topic with the PAX. Most AOs in RVA clear out soon after the COT. This is never the case with WDOG and RAMM. Thank you PAX for hanging around for this time of fellowship.

Great efforts today PAX. We did not travel much distance but had quite a beatdown in mile we went.


  • The Ultimate Frisbee tour continues next Tuesday, July 28 at Daville. Please bring a white and black shirt. There will be no COP. Once the mosey begins, the PAX is going straight to the field.
  • Bone Thugs is running a 10K at RAMM the last Friday of August. He will likely start around 5 AM. Please come and support him in his effort.
  • There will be a CSAUP that includes biking and running in September along the Capital Trail. More information to come.

It was an honor to lead such a fine group of men this morning.

Gotta Run!



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