Always 70 and Sunny
Always 70 and Sunny

Dark Mosey at Wdog


YHC was awake early this morning as being the Q will do that to you sometimes. Worried about possible freezing conditions as a run Yesterday morning with Hash (my 2.0) was slick in some spots on the road, left early to ensure the commute was ok. Arrived safe and sound. YHC set up and here is what went down:

Mosey to the bottom of hill (due South) toward the river and pump house and circle up for the COP


We start with 20 SSH, 15 DQ, 10 Russian Soldiers, 10 Imperial walkers, 10 American Hammers, 20 LBC’s, 10 Scorpions and 20 merkins.


So we mosey to the first light pole and YHC break out the TABATA app and we start with the first set of 8 reps of 20 seconds of exercise followed by 10 seconds of rest. The first was 10 merkins then plank for the remaining time of the 20 second period. Repeat 7 more times then we mosey up the hill to the next light pole. We performed lunges this time as we found the run part took up about 20 seconds so we performed 7 sets 20 seconds exercising, 10 seconds rest. We then run to the next light pole and we performed LBC’s 7 sets 20 seconds exercising, 10 seconds rest. We ran to the next light pole – and performed Drydocks 7 sets 20 seconds exercising, 10 seconds rest. We run to the next light pole and performed Reverse Lunges 7 sets 20 seconds exercising, 10 seconds rest. Mosey to the next light pole LBC’s 7 sets 20 seconds exercising, 10 seconds rest. We run to the next light pole and performed 10 Werkins then plank(wide plank and this was tough) for the remaining time of the 20 second period. We repeated 6 more times for a total of 7 reps. Mosey to bottom of triangle hill and Bernie Saunders to the crop circle at top of hill and mosey to the flag.


We circle up Namerama and numberama, made some announcements and Oyster took us out in prayer.


Mumble chatter was alive and well this morning and it was great to catch up with the F3 brothers from other AO’s. Wdog and Dogpile are great AO’s for this to happen as it is central to most of the F3 RVA brothers. We also welcomed Stuart Hamm (F3 name Chunked – Waffle house reference of chunked ham!) who has relocated from Roanoke and now lives in Richmond. He has been running mostly and missed the F3 gang so we are glad to have him in RVA.

Breaking Bread – please look at the Q Sheet for the Saturday / Sunday dates that may be open for you to help. This is a great cause and opportunity to do the Fellowship side. Folks who have done this before discussed about teaming up with other brothers or doing it with their family. I can tell you personally this was fund to do with my Daughter we had a great time shopping for the food, preparing for the meal and delivering it to the smiling faces that are thankful for our help! Contact Upchuck if you have any additional questions and sign up already!

Swirly – He has his famous Swirly’s board and now has a daily email for those that may desire a thought for the day, coaching encouragement and life experiences.

Link below if you are interested in signing up:


Great morning for a workout gents and it was and honor to lead!



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. Swirly (F3 Corporate) on

    Nice Q Corned Beef – way to work guys – welcome Chunked
    Appreciate the plug CB – Yes if interested please sign up as well as share with any others you feel might have interest .
    Let’s all keep working to get better physically mentally emotionally spiritually every day !

  2. F3 Chunked? Welcome from F3 UpChuck. I believe “chunk” was one of the names considered for me back in the day. Awesome to have you join us.

    Thank you for the plug, CB. Much appreciated!

    Join Swirly’s Consistency email list, and consider supporting our pal, Flipper, in his new business line.

    • Swirly (F3 Corporate) on

      Yes Sir well said Upchuck
      reach out to me if you need the link to order Flippers Perfect Health supplement – and thanks to all of you who have signed up for Consistency Daily !

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