Category: Richmond, VA

  • Choose your partner wisely

    Three pickleball regulars came out on the warmest day so far this year for some hot doubles action. With only 3 PAX the group had to partner up with others on multiple courts. Oyster seems to know just about everyone there.

    Upon arrival YHC was hoping to sneak on the court with the 4 20-something ladies finishing up but Lab Rat and Oyster insisted we warm up on another court first. Lab Rat starts us off 1 vs 2 and we all 3 rotate and the single wins somehow. All 3 stayed and moved across courts up until storms came before 7.

    Days getting longer means morning Batteau Pickleball is coming in a few weeks. Monday nights are great practice for now.

  • S.E.A.L. Training V1

    Test your fitness! If you want to push your AO’s PAX and try something a little unique – I highly recommend this Navy SEAL’s fitness test. YHC and Big Rig were perusing some options to test our fitness and landed on the SEAL’s test with some modifications (burpees in lieu of swim). Did this twice through to fill the time.

    We plan on doing this again in 2-3 months to gauge progress. 2 hard charging SEAL wannabe’s scored the following…

    *Note: 30 second break b/w XO’s

    *Note: GOOD FORM, crappy reps don’t count

    ROUND 1

    XOSTATE FARMBIG RIG
    Merkins (2minutes)74 Reps67 Reps
    Sit-ups (2minutes)49 Reps50 Reps
    Pull-Ups (2minutes)21 Reps16 Reps
    Burpees (2minutes)27 Reps22 Reps
    3/4 Mile Run6:15 minutes6:15 minutes

    ROUND 2

    XOSTATE FARMBIG RIG
    Merkins (2minutes)75 Reps80 reps
    Sit-ups (2minutes)59 Reps60 Reps
    Pull-Ups (2minutes)20 Reps18 Reps
    Burpees (2minutes)23 Reps18 Reps
    3/4 Mile Run6:15 minutes6:15 minutes

    Finished up right on time – totally gassed! Names, numbers, and prayers to take us out.

    Super proud of Big Rig for really pushing the envelope every time we go out. Blessed to have him in our core group at Bermuda. COME OUT NEXT WEEK FOR THE BERMUDA CSAUP!

    -State Farm

  • No Moon, or All Stars?

    One adult male assured success today in the latest edition of The Clinic. Whitesnake appeared in spirit. Temperatures were 70 and sunny. According to the rabbits on Watership Down, the following might have happened:

    Slow mosey from the hotel to the golf course. Route today was cart path south through neighborhood, then into Monarch Beach Golf Links, circling towards CA-1 (PCH). Next take the tunnel under PCH, do the cart path loop on the beach side (sort of twice, but it’s hard to explain), then the public path parallel to the beach. At the dirt trail, drop down onto the beach, heading south at the water’s edge to the rock formation, then reverso and retrace steps northbound (note: air temp was 49, water temp 58). Find, then take, the stairs back up the cliff to the concrete trail, then up the Hill of Doom, pass through the tunnel (with a quick nod to YHC’s childhood vehicle, the VW Van immortalized on the Jungle Bus Mural), and back into Sea Terrace Park. Proceed left / north to pick up the public trail, then right / east and it metaphorically felt like YHC was turning for home. Quick jig left / north and back to the virtual hot tub at the hotel.

    YHC has been hitting bootcamps. Time to start up the running again. But, this one is in the books.

    Number, name, and YHC said a quick word of thanks to be able to have mornings like this one.

    Announcements:

    Some of us are not able to make the Grow Ruck (YHC has travel Sunday a.m. and high school soccer at 7:45 on Saturday a.m.). If anyone is looking for an early Saturday workout, send YHC a note. A handful of us are likely to have a Dogpile workout at 6. We may have 2 guys, we may have 20. All are welcome. Feel free to double-dip.

    NMS:

    Hard to beat conditions like this morning. No moon. Just a thousand stars. And, almost no light (in places). Ideal conditions for a cart path run. Lots of darting rabbits out for a little pre dawn meal coupled with the occasional surprise of a cart path ending at a secluded tee box. In the darkness, other minor impediments appear. These included a cast iron gate blocking access to one neighborhood and a set of orange traffic cones acting as a warning for a soon-to-appear 1-foot high iron chain across the path. Life has minor hurdles, in this case literally. The Clinic is not in Kansas anymore.

    YHC ran early today. In the 4’s. It’s easy to become philosophical under the stars on the beach at that hour. YHC kept coming back to a simple question: “What is good leadership?” And, a corollary, “Who is a good leader today?”

    It seems today that our society has landed in a place where the answers to those questions often make reference to the failures of someone else. Example: “Well, Trump has massive flaws, but so does Biden.” How many of us have said or heard something like that? YHC kept wondering whether we should measure the faults of one person by reference to those of another. That feels like a relativist cop-out in avoidance of high standards. And, too often, if we have low standards for others, we have low standards for ourselves. Simple faults or lies become prevalent and repetitive. If we say it enough, some people believe it will be true. That is false. We are each called to have high integrity, high standards. Each man – each of us as men – has to stand on his own. Each of us is responsible for our actions – independent of the actions of others. Push yourself, don’t hurt yourself, is not just about physical fitness.

    If you are still reading, then as YHC said, it’s easy to become philosophical while running alone on a deserted beach. YHC was reminded mid-run of a conversation with a local pastor. The question posed was to finish this sentence. “And they’ll know we are Christians by our…”

    FWIW, the jokes that morning included…sexual affairs with porn stars, general hypocrisy, petty lies to make ourselves sound better, accounting frauds, disparagement of Gold Star mothers, touching women in their junk, and, for that matter (and in the spirit of bi-partisanship), unsolicited back rubs of young ladies (and older ladies, for that matter).

    Be accountable. Raise your standards. Help your pals do the same.

    Prayer Request: YHC’s nephew left the Marine Corps about 2 weeks ago. He’s struggling. While it’s nice to have freedom to wake on his own schedule, a 21-year old with no job, a wife (who he does not live with), a more-than-slight penchant for alcohol, and the limited / socially impractical skills of firing a machine gun and a Mark 40, all make for a tough transition. If any of YHC’s brothers are still reading and have advice, YHC would love to hear it.

  • Stupid Headlamp

    YHC and Big Rig cruised a solid 3 mile route around Ecoff Park. Good convo and a brisk pace to help us warm up for our SEAL training test. My bulky ass headlamp fell off and busted – in the market for a new one! DM me if you have extra 🙂

  • 2 Years in the Making

    14 bootcampers and 2 ruckers came out to help YHC celebrate 2 years of F3. Here’s how it went down.

    Mosey to the parking lot near the fields for COP

    SSH

    Arm Circles

    Ukranian soliders

    Opus

    WWII’s

    Copper head squats, all in cadence.

    Mosey to the closest field and partner up.

    Start with 10 partner leg tosses, run to mid field and do 10 booyah merkins, run to the opposite of the field and do 10 partner WWII’s. run back to the starting point and repeat until down to 1.

    Mosey to the parking lot and do 5 corners, starting and ending at the same corner

    5,10,15,20,25 Hand release merkins

    10,20,30,40,50, WWII’s

    Mosey back to the flag with about a minute to spare and do a ring of fire with each pax doing 5 merkins while the other pax hold a plank.

    Numbers, Names, YHC took us out.

    Prayers for Florence’s mother-in-law.

    Rucking at The Forge tomorrow morning.

    YHC signed up for this Q prior to knowing about the Sunday morning ruck. Not sure if YHC could have led the workout if not for Broga first. We got in some good work today and GTE Pax got in some good training for the physical fitness test. YHC appreciates everyone coming out today, and the entire F3RVA. Its been a great 2 years and looking forward to many more. YHC ate up a lot of time on the partner workout without having to give a lot of direction. Per DK, that’s a veteran move. I guess I’m official now!

    House Party

  • Faster Maggot

    2 runners and 3 ruckers/walker posted today on a beautiful spring morning.

    Runners got 4 miles and change in.

    Ruckers did about 2 miles.

    Mumble chatter about the RVA growruck event coming up.

    Numbers, names, Opus took us out.

    Notes:

    Happy hour this Thursday at 6:30pm at PBR on 301.

  • AMRAP this, part 2

    Put in that work!

    Warmarama: 1/2 mile mosey around the grounds. SSH, Deadman Hang, Imperial Walkers, Arm Circles, DQ, Cherry Pickers.

    The Thang: Same as last week… Let’s Goooo

    4 Rounds: 1 minute each AMRAP, 15 sec rest..
    Swings
    Curls
    LawnMowers
    Skull Crushers

    4 Rounds: 1 minute each AMRAP, 15 sec rest..
    KB Lunges
    Calf Raises (on the curb)
    Sumo Squats
    Burpees

    Mosey cool down around the parking lot.
    BTTF
    Announcements: See Slack
    Oyster took us out…

  • Bash Bros Visit the Alamo

    Handshake put out a signal, YHC answered.  Can’t have Canseco without McGwire or the one guy from Mighty Ducks 2 without the other depending how old you are. Twelve guys wondered which Bash Bros would show.

    Here’s what transpired:

    Handshake Q

    Mosey down the street from the clubhouse to a cul-de-sac

    COP

    • SSHs
    • Imperial Squats
    • Ukranian Soldiers
    • Don Quixotes
    • Hand Release Merkins
    • Inverted Scorpion Kicks
    • Pencil Roll
    • WWIIs
    • Probably something else

    Mosey back to clubhouse lot

    • With Partner, run to other side of lot and do 10 Jump Squats, run back for 10 Boxing Cockroaches, 10 Booyah Merkins, and 10 Booyah WWIIs x 3

    EF Hutton Q

    Mosey out front of clubhouse

    DORA 1-2-3

    • P1 – Bernie up the hill x 2 and run back
    • P2 – 100 x Carolina Dry Docks, 200 x Reverse Crunches, 300 x SSHs
    • P1 and P2 – 3 Burpees at each switch

    Mosey back to far lot

    Ark Loader (Animal movements across parking lot)

    • Bearcrawl
    • Crabwalk
    • Duckwalk
    • Bunny Hop
    • Murder Bunny
    • Polar Bear

    Mosey back to VSF

    Mary

    • Scissor Sisters x 3 rounds for time (10 R/L)

    Numberama, Nameorama, COT

    MOLESKIN

    The Bash Bros like to shake it up from time to time.  Though YHC is semi-regular at the Alamo, its always great to see new faces and new territory.  The Alamo dudes are most excellent.  Once you’ve done this thing a while, you quickly realize its not the AO or the workout, it’s the PAX that keep you coming.   No signs of the elusive ghost flag so far this month.  Watch your back though. 

    ANNOUNCEMENTS

    • Checkout slack for a great charitable cause opportunity
    • Lots of VQs SOJ next week
  • Taxation is theft

    Thirteen tough taxpayers came out to Hoedown on tax day. We went off campus to pay our fair share, the Westhoe way:.

    COP: SSH, Don Qs, Imperial Walkers, Helicopters, Merkins, Flutterkicks, LBCs. Mosey down to Spottswood for a marginal rate escalator:

    10% Bracket – 10 Merkins, 12% – 12 LBCs, 22% – 22 Jump Squats, 24% – 24 Box Cutters, 32% – 32 Carolina Dry Docks, 35% – 35 WWIIS, 37% – 37 Burpees. Each bracket was a higher spot up Spottswood hill. Start at bottom and repeat exercises going into the higher bracket. After 37 Burpees were done we met at bottom of hill then mosey back to flag. Finish with 3 min of Mary then YHC took us out.

    NMS: The PAX crushed this escalator even though it took 30+ minutes to complete. Running up the hill longer each time kept the blood flowing. There was some grumbling at the initial call of the top bracket being 37 Burpees but the PAX blew through them when we got to the end. There may be a lesson in here about the unfairness in our progressive tax system as well. Taxation is theft!

  • Are you sure it’s that way?

    4 pax met at 8pm tonight to test the legs and the gear for 10 miles of rucking. Thanks to YHC’s impeccable route and mostly successful navigation of said route, we got the 10 miles in and went by the Swift Creek Resevoir at least twice. That hurt. TCLAPS to Rosie for completing the training at 1 percent personal battery according to his watch. Lessons learned: bring water and snacks, wear comfortable shoes, give your shoulders a break so your hands don’t go numb. Also Tobit has more AKAs than Old Dirty Bastard (RIP).