Author: Honey Do

  • North invasion of Deep SOJ

    3 Summer Tourists got their Passport stamped to cross over in to Timberwolf. With 2 minutes to spare it was looking like a Tuckahoe/Daville takeover until Tobit pulled in to carry the SOJ flag. It went down like this:

    COP – SSH, Hairy Rocketts, Merkins, Flutterkicks, Helicopters, IMperial Walkers.

    Head to the Track – Run length of field, 5 V-Ups, run back then 5 HRMs. Repeato but increase reps by 5 up to 25. Back to Tennis Courts. Bear crawl 1st & 3rd court, Lunge 2nd one. Back Crab Walk 1 & 3, bunny hop 3rd court. Last round Broad jump burpee 1&3 court, backwards run 2nd court.

    Dora 123 – 100 Merkins, 200 Donkey Kicks, 300 Squats. Then 3 sets of Boxing Cockroaches. Start at 25 then 30 & 35. Back for some Mary, 10 burpees, and finish up with 20 Pickle Pounders. Wheelie took us out.

    NMS – To keep progress going on YHC’s summer tour nothing works like signing up for the Q. On the Powhite at 5:10 YHC saw a F3 sticker on a Subaru so it seemed tourists were on their way. It took YHC a moment to recognize Wheelie without his beard.

    EF Hutton, true to his word, arrived next and then Tobit saved the day for SOJ. I guess the New Market gang does not post mornings after it rains…

    Lots of toads around Timberwolf this morning but hopefully none were harmed by the PAX. At the end Wheelie shared with the PAX that he had no done Pickle Pounders at an F3 workout, so Daville you guys need some more practice.

  • And BT makes 7

    Seven strong brought their Kettlebells to Manndate for a Summer Tour Q. Temps of 74 with high humidity made for ample sweat once we did:

    COP: SSH, Hairy Rocketts, Helicopters, Merkins, Flutterkics.

    Grab KBs and mosey to back of school: Lunge around Bus loop, stopping every 20 Lunges for 10 Merkins Rows, finish with 30 KB Swings. Find some grass for Boat & Canoe. Over to benches: 4 rounds of: 10 Step Ups (w-KB) then 15 Lawnmowers. Back to grass – 15 Sit & Press.

    Head to front of school: Run loop, then 3 sets of: 15 Pullovers & 10 Skull Crushers. 20 Overhead press, then 30 more KB Swings. Finish with some Mary. Chewy took us out.

    NMS – YHC hit the DaVille area for 2nd straight day, hoping for even numbers. Upon arrival Trout came in at 5:22 then Corned Beef who took the remaining 5 minutes before 5:30 to park. COP started with 6 and YHC was happy since we had some good partner stuff planned. However BT came in hot during our SSH to make it 7, a dreaded prime number.

    The Merkin Rows & Lunges took very long but got us warmed up. YHC did not remember the benches we used, are those new? Step Ups with KBs make for more fun. Mudface was not much for Mumblechatter this morning, he did fill the air with other means though.

    Safe Travels to Corned Beef on your drive to FL today. Prayers for Helix’s daughter and Doozy on his job search.

    Thanks for letting this West Ender lead this morning.

  • Sprinklers were on at the Amphitheater

    11 took on their Hump Day with the challenge of WDog. Some called it “Old School” others just enjoyed the brief view in the Rusty Cage:

    COP: SSH, Imperial Walkers, Merkins, Flutterkicks. Down to Amphitheater:

    Ascending Steps: 5 V-Ups each step on way up. Descending: 5 Derkins each step on down.

    Mosey to Rusty Cage: 4 Sets of 8 Jerkins, 10 Dips, then 10 Pull-Ups. Over to fire hydrant: 3 sets of Boxing Cockroaches. Start at 25 reps, increase by 5 each set.

    Over to the Bowl: Jacobs Ladder – Burpees up to 7. Back to COP circle for some mary & more Merkins. Back to the Flag. Fireman Ed took us out.

    Announcements: Dogpile and Mosey shirt order is open for another week. Continued Prayers for Helix’s daugther and their family. Early Risers next weekend on Saturday 7/20.

    NMS: We started with an even 10 but Fireman Ed arrived to stick the Q with a dreaded Prime number. The Grass in the Amphitheater could not have been wetter. 17 times on the ground for V-Ups on fresh grass made sure the PAX were soaked.

    We had a brief visitor for the Tomato variety while we were doing our Pull-Ups. She had a dog with her and she crushed those pull-ups. We must have been a sad sight after all that arm work we’d already done. Had Circle K been in attendance we would have had to follow the dog down the Pipe loop hill.

    Posh destroyed the Jacobs Ladder, making it look to easy. Maybe he needs a weighted vest now…

  • Reluntant Club

    3 PAX out of breakfast club, with regulars on vacation. Good times there and back. Does Qíng an Extra credit AO outside of normal region fulfill the extra credit Q nano-region challenge? One is left to ponder these things while waiting for others to arrive until Handshake pulled in.

    Glad for the company of Phonics and Handshake.

  • Hand release Bear Crawls

    Two dozen PAX + 1 FNG were not on vacation yet and were hoping to get some pickle pounder practice in at Dogpile. We did that and sweated through the gloom:

    COP: Imaginary JumpRope, Don Qs, Imperial Walkers, Merkins, Flutterkicks, Scorpion Kicks.

    Rusty Cage for Triple Check: Burp-Ups, Reverse Crunches, & run to hydrant + 2 burpees. Head down Pipe loop: 3 sets of Boxing Roaches, starting at 25 then increase by 5 next 2 sets.

    Partner up – 1st pax runs to pole & does HRMs until other partner gets their via Bear Crawl. Switch. Repeato but change to Crab Walk, then Bunny hop. Mosey to field at bottom of Rugby: 3 sets of 25 PLTs.

    Run up Rugby to Carillon field: wheelbarrow across & back twice. Then circle up in field for 5 min of Mary: American Hammers, Heels2Heaven, Freddy Mercurys. Back to flag, 1 min to spare so LBCs. Several sets of Pickle pounders were interspersed throughout the beatdown, to the enjoyment of many.

    NMS: Sweaty morning for Dogpile, ample humidity. Welcome FNG Butterfly. YHC almost forgot he had this Dogpile Q since you have to sign up for this Q 2 months in advance. Luckily some unnamed Breakfast Club loyalists reminded him he had the Q.

    Some PAX were upset we didn’t spend much time on the Pipe loop. Instead we used the paved hill. There we discoverd Posh can Bear Crawl like a champ. The field at the bottom of Rugby has lush grass and is bigger than it looks. Definitely needs more attention. The PAX got the attention of the group of lady walkers headed down the hill. They quickly went away as we did a longer set of Pickle Pounders.

    Good to see Kryptonite out for a 2nd Dogpile and Butterfly put very solid work. A lot of regulars out of town this morning so great to still see 25 out in the Gloom. Plenty of Ab & core work this morning for those PAX headed out to the beach this week.

  • Flashing Blue Lights for Early Risers

    4 Early riser veterans and 1 newbie hit the trails at the reasonable hour of 0400. Conditions were perfect – 60 degrees and low humidity. Double Mint and Vinny took off for Breakfast Club at Tredegar while Offshore, Sally, and YHC did the Belle Isle loop and back on Buttermilk.

    Belle Isle and Buttermilk were lit up with blue trail lights from the RIC-WMBUG race on Friday night making for a nice touch. No flashing blue lights of the other variety, trails were all ours.

    Offshore is close to finishing his Summer Tour this week and maybe setting a record for posts in one month, respect! Double Mint was crushing the trails on his first early risers. Looks like EF Hutton has the July Early Risers Q.

  • No Ollie, I said 4 years!

    A dozen dove in to the dewy NoToll fields to search for a frisbee that was never to be found. Instead we did:

    COP: SSH, Russian Soldiers, Arm Circle, Merkins, Flutterkicks, Scorpion Kicks

    THE THANG: Start with 3 sets of 25 Boxing Cockroaches to get the Abs going. Then over to corner of field for: Zs. Run diagonal across field, 5 Buprees, Bear Crawl width, 10 HRMs, run diagonal again, 15 WWIIs, bear crawl across width, 20 Jump Squats. Initial call was 4 sets but audible was called to 2 laps.

    Head over to other field: Backwards run half way, jog then spring back. Repeato. Partner up again for PLTs: 3 sets of 25. Then some Pickle pounders for practice.

    Back to Basketball court: side run court, 15 HRMs then back and 15 more. Skip court then 20 Ball Dippers. Finish with Mary of Flutterkicks and American Hammers.

    NMS: Good to be back at NoToll, it really has been a while. Ollie kept YHC sharp by asking what the Q had called: # of reps, exercise, or reps and exercise the entire beatdown. Apparently the field is wider at NoToll than at Gridiron since the bear crawls wore the PAX out. Getting to 4 laps would have taken too long.

    Nice work from FNG Handy Man. Strong showing, especially from someone in the Respect range. Not a lot of SOJ mumblechatter this AM, a lot of NoToll regulars fartsacked or were touring this AM.

    Sorry to repeat myself on my 4 year anniversary of earning the moniker Honeydo in the COT but YHC cannot thank F3RVA enough for the positive impact it has had on my life these last 4 years. Remember to embrace the soreness as that means we are truly living!

  • Catching some Zs

    10 came west out to Gridiron to avoid the looming rain clouds hovering over downtown. The rain held off but we managed to get wet by:

    COP: Chase the geese on our field, SSH, Don Qs, Merkins, LBCs, Russian Soldier. Down to field with best drainage: Wheelbarrow length of field, then crab walk back. Head over to main football field to benches: Lindsays of : Box Jumps and Dips. Then on to field for Zs:

    Run diagonal on field, 5 Burpees, Bear Crawl width of field, 10 HRMs, Run other diagonal, 15 WWIIs, Bear crawl width, 20 Jump Squats. Repeato until time called, 15 minutes this time which turned out to be roughly 3 full laps.

    Partner up for 3 sets of PLTs. Head off to Jerkin station: 4 sets of 8 Jerkins. Mosey over to benches: 3 sets of 40 Benchkicks & 20 Derkins. Then close out with 2 sets of 30 Boxing Cockroaches. Back to flag. YHC took us out.

    NMS: We had a mini-puppy pile with 2 2.0s but these are high schoolers so no taking it easy on them. White Deer was actually nice to them. There was a lot of other cars and activity around the AO. We surely received some strange looks when we ran through the flock of geese on the way to the COP.

    YHC has been wanting to break out the Zs for a while and the Gridiron field was a good place to test it out. 15 minutes seemed like enough time, maybe work up to 20 at another AO soon. On the Zs we learned that Tater can flat out fly on the bear crawls. Like he is actually made to walk on all fours fast. Maybe that is why he is a soccer fan, as he may be missing opposeable thumbs.

    The PLTs hurt the 2.0s as they don’t have to work on their Abs being so young. They made up for it by humbling the PAX on the box jumps.

    Announcements: Several of the Gridiron regulars are out of town mid to late June so Qs are needed. Great change to work on your Extra credit Qs for Summer Tour participants.

  • Fitting tribute

    66 PAX chose to come downtown for a beatdown and hopefully honor our fallen. 4 FNGs, a bunch of 2.0s, and 1 puppy made it truly a family affair for the 4th annual Memorial day beatdown. Here is what we did:

    Mosey to Browns Island for COP – SSH, Hillbillies, Merkins, Flutterkicks, Don Qs. Split PAX into 2 – Upchuck take 1 pax while Shakedown takes anoter.

    Upchuck lead us across Potterfield bridge with ample Burpee stops. Run back then hand off to Circle K, where we did Jacobs Ladder up and down hill. Then TYA “invented” a new Triple Check aka Patton Triple Check. It was well executed… Wilson then took Q for overly long Ring of Fire. Finish up with Triple check again and meet up with other PAX.

    Other pax – Shakedown – Box jumps on steps, Seymour with Plerkins Triple check. WaterWings with Derkins and Bear Crawl. Partner carry for Flipper Q then Swirly for make way up hill with stops for Dying Roaches, PLTs, etc. Apologies for the 2nd pax for the lack of specifics.

    NMS – YHC loves how this morning gets bigger and better each year. You’d think the hill at the end would get easier but no it is always a bear. The workout itself is always fun but finishing up at the War Memorial is really the highlight. The BOM right there is humbling for YHC.

    Even better is seeing all the 2.0s out there in the heat on a holiday. Also entering in 66 names into the BB is quite a task. Maybe Big Data can work on facial recognition and tie in with the BB site? Still a good problem to have, getting over 60 with a lot of new faces like Mouse Trap and Scrooge shows how F3RVA continues to get better.

    Naming 4 FNGs was done quickly and efficiently, plus the 4 names seemed to come up easily, maybe having Lab Rat not present makes naming easier…

    We started out with Upchuck and Shakedown, neither knew they’d be called on but took the Q and set the down. YHC learned his lesson, and apparently others have too, of not giving Swirly the Q to start lest he take the whole hour for the unsuspecting pax. Sounds like Water Wings brought it for his portion of the Q, never call on the out of town guy for the hot potato because he’ll be sure to raise the pain.

    Enjoy the rest of the holiday PAX but be sure to remember why we have the day off…

  • Three ring circus

    3 warriors came to the Circus for the perfect gloom weather. We did:

    COP: SSH, Don Qs, Helicopters, LBCs. Head to Bus loop: Start with 10 Tricep press, run lap with 5 burpees halfway around loop. Next lap add 20 Bicep curls. Another lap & 5 burpees. 3rd lap add 30 Squats. 4th lap add 40 around the worlds.

    Head to covered area: 15 Sit n press. Then 20 Swings. Partner up with a column for Boxing Cockroaches, straddling the column instead of a partner. 30 of those.

    Triple Check: Boat & Canoe, Overhead Presses, run covered area. 20 Lawnmowers each arm. Then 40 Column Boxing Roaches.

    Finish up with: 20 Bicep curls, American hammers, Heels2heaven, and Flutterkicks.

    NMS: Wide range of mumblechatter from Godwin graffiti, Kohls return policy, M spending habits, and church polity. Offshore still rocking his Ruck weight plate at CM like the cool kid. Atilla put in solid work as always. The SOJ Circus crew was missed.