Always 70 and Sunny
Always 70 and Sunny

Can I please have an Avocado Shake?


The first damp morning is behind the four PAX who posted at #BearCountry (Western Branch Middle School) this morning. The weather was surprisingly warm.  We are all still waiting in giddy anticipation (not really) for our first 30s and raining VA beatdown.  Here’s what went down in the gloom.


The Thang:

25 side straddle hops (in cadence (IC)), 10 Mericans (IC), 20 shoulder circles (IC), 15 big boy situps (on your own (OYO))

Indian run to practice field for partner sets. Carolina dry docks (10 reps) while partner holds plank. Switch and repeat for a total of 100.  Repeat with 100 Big Boy Situps while partner holds 6 inches.

Mosey to 100m dash start line on track.

15 walking lunges, 20 Mericans, 25 Parker Peters, 30 LBCs, sprint remainder of 100m dash and back to beginning.  10 count by Bluegrass.  Repeat second time.  FNG Avocado Shake showed us that he can put in the wind as he smoked everyone on round 2.

Mosey back to practice for field for Bear Crawl-Ring of Fire. 10 Merican ring of fire with bear crawl until PAX decided we had enough. x3

Mosey back to the shovel flags for 5 minutes of Mary.


Circle of Trust (COT):

Namerama and counterama. YHC shared something given to him by Triple Option (Zach Ethridge).  The book is called “The Inkeeper” which is read in this YouTube video (https://www.youtube.com/watch?v=0ykhJMSoElI). The premise is based on Matthew 2:16 “When Herod realized that he had been outwitted by the Magi, he was furious, and he gave orders to kill all the boys in Bethlehem and its vicinity who were two years old and under, in accordance with the time he had learned from the Magi.”  We are to remember all the sacrifice of those who went before us to give us the salvation we so richly enjoy.  Also, we must consider that the holidays are not always a joyous time for everyone.  There is a reason depression and suicides are at their highest at this time of year.  We must be mindful of those around us who are suffering.



Welcome FNG Avocado Shake who happens to be the 20th FNG named in the recently formed F3 Hampton Roads.  Way to smoke us today.  I promise the workouts do get harder. Aye!

This Saturday concludes the 6 week concentric launch.  F3 Richmond has the Q for the fourth time. Let’s show up in force to thank them for their valient effort to help us start F3 Hampton Roads.

YHC (Your humble correspondent),



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  1. Way to keep it going Dreamliner. Glad to see the turnout today and the ongoing stream of FNG’s helping to grow F3 in Virginia Beach. As Dreamliner said, the workouts do get harder…but only to keep up with the PAX who will keep getting stronger.

    Saab (RVA) abides

  2. Tclaps @Dreamliner. And another Tclaps to F3Hamptonroads. YHC grew up in VA Beach and will be there to visit family the Tuesday after Christmas. Planning on making a trip out to #BearCountry on that Wednesday to hang out with y’all.


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