Author: Honey Do

  • Shakedown joins the circus

    4 Circus Maximus veterans and 1 Kettlebell F3 Virgin came out as White Deer took the Q. We did:

    COP – SSH, Merkins, Flutterkicks, and Burpees. Boat & Canoe right off. Then off for:

    Modified Beast:  Reps of 5, 10, 15, 20, 15, 10, 5. Exercises were: Swings, Sit &Press, Merkins, Lawnmower, Halos, and Overhead presses.

    Finish wth skull crushers and Pullovers.

    1. NMS- Good to have Shakedown out and sporting a 35 lb bell no less. White Deer took the Q and wrote the BB. But unfortunately he saved them on floppy disk and gave to me to post so forgive the delay, #bigdata

  • 6 Pax and 6 Billion Gnats

    six studs took off without a named Q to tour Heartbreak Ridge. Here is what transpired:

    COP – SSH, Don Qs, Merkins, Scorpion Kicks, LBCs. COP was ed by Mr Holland.

    Q to YHC. 3 Trips up Honeysuckle hill via Bear Crawl. 5 WWII situps at top, run down then 20 Jump Squats. Head to tennis courts: Sprints across & 15 Merkins. 2 more times then Crab Walk across.

    Q passed to Flipper- down to concession stand for Triple check – B2W, Flutterkicks, run to flag & back.  Handshake took Q over to Jerkin Gym. Descending Jerkins from 7-1. Then 30 WWII situps. Garbage Plate took us home with Triple check again of Inchworm, Dips, and Star Jumps .

    Back to flag for Mary, 10 HR Merkins and COT closed out by Handshake.

    NMS – Great to have Tubbs out for 1st time at HBR. He posted as FNG at Circus Maximus last week. Way to hang in on a humid hot potato Q.

    Mr Holland started us off but could not recall a historic event from 5/29 date to muster a theme so we passed the Q along. As we made our way to the concession stand the gnats hit us full force. It only got worse when we hit the Jerkin Gym. YHC has worked out in some terrible conditions in these last 3 years but the gnats at the Jerkin Gym were unbearable. A few pax almost gagged up onto their partner while holding their legs on the Jerkins.

    Garbage Plate and Handshake handled their Q part fine and are both ready for a full Heartbreak Ridge VQ soon.

    Silent Assassin signing off.

     

  • Another great Memorial Day beatdown

    45 from around VA came down to Belle Isle for a Memorial Day convergence. Weather was 70, sunny, and plenty humid.  We did:

    Head to Browns Island for COP:  Invisible Jumprope, Don Qs, Merkins, Scorpion Kicks, Flutterkicks, & 10 Burpees.  Split the PAX into 2 groups:  Gumbo took one group and Spit the other.

    YHC stayed with Gumbo and we did Triple Check: Dips, JumpSquats, and Run bridge.  Then run around Island and stop for 2 burpees every lightpost.  Q was passed to Flatline.  We did Buddy carry and PLTs across field.  bOB took Q and had us Bear Crawl across field (his apparent superpower) and stop for WWIs.

    Oyster took Q and dropped another Triple Check of Derkins, Squats, and run across island.  Saab then gave us 11s of HR Merkins and Heels2Heaven.  Head back over Bridge then stop for Crab Walk down street & 10 reverse Crunches until audible back to flag.  Then up hill to VA War Memorial.  20 Merkins up top.  Back down and Gomer Pyle took us out in COT.

    NMS – This Memorial Day tradition keeps getting better each year.  45 PAX strong.  Looks like Swirly played nice and passed the Q along with his PAX.  I’ll let those guys detail in comments.  Great words from Gomer Pyle in the COT and nice to remember by name those fallen in the line of duty for us and our country.

    The CVille PAX was fiesty as they stayed in our split PAX.  Beedle put us all to shame but good to find out he is a 26 yr old Army officer. For some reason our PAX stayed on Browns Island and got totally filthy rolling around on the dirt.

    Great work by our 2.0 FNGs Timex & Van Winkle.  Also good to have Sippy’s 2.0 out and Bootleg’s 2.0 who was the only female present amongst our 45.

    Enjoy the rest of this Memorial Day and take a moment to remember how lucky we are as Americans thanks to those who sacrificed their lives for this great country.

    Announcements:  Tour De RVA has strarted, sign up on the spreadsheet.  Also Puppy Pile is back on for 6/23 at Dogpile with Sippy taking the lead.

  • Pre-blast: Memorial Day Convergence at Belle Isle

    All PAX in town should be there Memorial Day. 7:00 am start so get some extra sleep and be ready for a Hot Potato Q, nobody pass the Q to Swirly!

    Meet at Tredegar lot on north side of Belle Isle.

    Let’s get 50+ Pax this year!

  • There are fields at Circus

    Four regulars brought out their Kettlebells to enjoy the perfect weather at Circus Maximus. Here is what went down:

    COP – SSH, Don Qs, Merkins, Imperial Walkers, Helicopters, Flutterkicks. Mosey to back of school.  People’s Chair with bell. 20 Swings then lunge across. 20 Sit &Press. 20 High Pulls, Backwards lunge, 20 Calf raises. 20 Donkey Kicks and 20 Lawnmower. Several more rounds of People’s Chair thrown in.

    Mosey to back field. Bear Bell Crawl 10 times, 10 Sit &Press, run end of field and back to KB until across the field. Then Weighted Crab Walk back. 3 minutes of Boat-Canoe. 25 Overhead press.

    Carry back to back of school. 15 Lawnmower each arm, Peoples chair. Back to flag for some arm work: Swings, Skull Crushers, Halos, Overhead press, high pulls. Finish up with American Hammers.

    NMS- YHC wanted to take this Q to the back fields to change things up, as Loose Goose l, Atilla, and YHC talked about it last Friday at lunch.  Alas non Loose Goose to enjoy the change of scenery today. The field was perfect though. The Bear-Bell Crawl across was a hit, the weighted Crab Walk back was not.

    White Deer was in stealth all-black mode ala Flashdance this morning. Apparently his emissions were all used up at Cinco De Mayo last Saturday. Jville did his best to make up for it with in-cadence flatulence.

    Announcements – Memorial day convergence at Belle Isle again this year. Also Puppy Pile is next Saturday after Dogpile.

  • Merkin form on display

    Seven studs slid their way through the morning dew at Heartbreak Ridge to try and answer the eternal question: what is the best way to perform a merkin. We started with:

    COP – Imperial Walkers, Don Qs, Helicopters, Merkins, Scorpion Kicks, Lbcs. 

    Grab a bench- 15 Derkins, 15 Ball Dippers, then run the parking lot. Repeato.

    mosey to hill formerly known as Honeysuckle hil. Polar bear up, down then 20 WWII situps. Backwards run up, 20 Heels2Heaven, Crab Walk up, 20 Freddy Mercurys.

    Mosey to Basketball court. Run length, 25 Donkey Kicks. 5 Burpees on other end. Repeato but increase to 10 Burpees.

    Down to Jerkin Gym- 3 Sets of 8. Grab a bench – 50 Benchkicks, 20 Derkins. 2 more times decreasing Benchkicks by 10. 

    Back to flag for Mary, and close with RoF. Atilla took us out.

    NMS – Mr Holland arrived to make it an uneven 7 on the initial mosey. Vinny suggested some Scorpion Kicks with some modifications. Those will have to be tested in the Corporate R&D lab before dropping on the pax. Handshake and Gomer Pyle both are back to for after nursing their ankle injuries.

    At Honeysuckle Hill a police car pulled in but used his loudspeaker to tell us to carry on. This continues our good relationship with the boys in blue at HBR. The high volume of Benchkicks was appreciated by the pax.

    During the mosey back to the flag Mr Holland asked the pax about preferred Merkin hand placement. Many suggestions ensued with comments of lock your wrists, should blades touching, parallel planes, etc. Somewhere Toga is smiling…

    The Dew was thick this morning with hands and feet soaked. May this be the last long sleeve morning in the gloom for a while, but the legs are always SOP. Silent Assassin signing off.

  • Shakedown is the new Swirly

    Fifteen came out to WDOG, 14 would finish and all were left to wonder on the way to the COP “where is Swirly”

    COP –  SSH, Don Qs, Merkins, Flutterkicks, Scorpion Kicks. Head to Rusty Cage

    Partner Up- 60 Burp-ups and 100 Dips while 1 man ran up towards Carillon and back.

    Head to Bermuda Triangle. First time 20 Heels2Heaven, 30 WWII situps, 40 Flutterkicks. Next round increase by 10. Head over to Amphitheater for Box Jump Escalator. Audible called around step 11-12. Back to flag for some Mary then close with RoF. BT, after some cajoling, took us out.

    NMS – The PAX were treated to an unusual sign upon entering the AO. A Toyota 4Runner was in Big Blue’s spot with no Swirly to be found. It seems our buddy is getting his oil checked today so no WDOG for him, good luck.

    We started with an FNG, via Mr Holland, but the initial Burp-Ups were too much. Hope to see him back out soon, maybe come back for a TYA Q to ease you in to the difficulty of the Gloom.

    Apparently YHC is the only one who likes Scorpion Kicks. Burp-Ups took some time and Dips continue their comeback as a fan favorite. The Bermuda Triangle burned up theabs, but not for Hardywood. He can do WWII situps faster than YHC can do LBCs.

    Lastly after the beatdown Vinny shared he is down 20 Lbs in the 7 weeks since he started posting. Amazing stuff and a testament not only to F3 but also to what you can do when you fully commit to bettering yourself. Can’t wait to see how much strong you get brother.

    Announcements – Slurpee has breaking bread this Sunday and could use 1 more Pax.

    Silent Assassin signing off.

     

  • Triple Dora, whatever

    13 strong came out for Hoedown before the rain came in.  Here is what went down:

    COP – Invisible Jump rope, Don Qs, Merkins, Reverse Crunches, Scorpion Kicks

    Mosey to back field for Triple check – modified to Dora:  100 Burp ups, 200 Jump Squats, 300 LBCs.  Flutterkicks and run other variations.

    Head to blacktop for real Triple Check – Plerkins, Elbow Plank, & Run length of courts.  Back to flag for some mary:  Hells2Heaven, 1 legged APDs, American Hammers, & Windshield wipers.

    Announcements – CSAUP this weekend, Puppy pile next weekend?

    NMS – YHC thought we had the perfect 12 when we saw Mr Holland pull in on the initial mosey.  However Lockjaw made the PAX 13 by magically appearing somehow.  The 100 Burp-Ups took a while as the initial Dora lasted quite a while.

    There were a lot of groans during the Scorpion Kicks in the COP, either backs were cracking in a good way or a bad way.  YHC is happy that Flipper is on our Masters team, word is he might have his magic laser with him this weekend.  The Plerkins on the Triple check might get Flipper some business this week.

    Handshake put in solid work, great to see him at a 3 x’s a week poster now.  On the drive over to the AO YHC saw Slurpee and Kubota running to the AO, always a good sign.

    Thanks for all the encouragement from the PAX as YHC is changing jobs today.  Taking the Q helped me get some nervous energy out and YHC would never dare take such a risk 3 years ago before starting F3.

  • Help with new AO west of Charlottesville

    • The Charlottesville PAX are launching a new AO on Saturday 4/21 in Ivy, VA 15 minutes west of town. This is ideal for any men who live in the Crozet/Ivy area. If you know a man in that area please start EH’ing them and send their email to ivy@f3nation.com, direct them to f3cville.com, or get me or Speed Limit  their contact information. Let’s help them give it away.

     

     

  • Next exercise: Deer chasers

    5 PAX, and at least 1 deer, ignored the forecast of rain to take on Twin Team.  Rain actually held off until the very end and weather was a glorious 64 degrees.  Spring is now in the gloom:

    COP – Invisible Jumprope, Don Qs, Merkins, Flutterkicks, Scorpion Kicks, & Hillbillies

    Mosey to field behind BW, partner up.  Partner 1 does Pull-ups while other runs field and back.  Switch and repeat. Then head to short side of rectangle (or Square??) for Partner bear crawl.  1st man starts crawling field while other does 10 hand release merkins then runs and switches.  Way back across field Crab Walk.  Plank up sde by side. Last man broad jump over pax. 2 times through. Then Pickle Pounders to catch our breath.

    Head to parking lot.  Burpee lamp post escalator.  1st Light = 1 Burpee, all the way up & down parking lot up to 12th light.  Back to baseball field. Backwards run field, run back then 10 V-Ups.  Bunny Hop field then 20 V-ups.  erMaybe another or 2 rounds in there?? & finish up with Mary of:  1 Leg APDs, Reverse Crunches, Heels2Heaven. Then back to Flag.  Mr. Holla2nd took us out.

    NMS – With 30 seconds to spare we had 3 PAX and YHC had visions of many a Triple check in his head.  Then Bullseye arrived to make an even 4 but Mr Holland followed him in to give us the dreaded 5.

    On the mosey from the COP to the field we stirred some deer in the woods any YHC joked we were going to do Deer chasers next, little did he know the deer would soon agree. On the field a few minutes later while Mr Holland, Rosie, and YHC were running the field a Deer joined us running the same direction. Rosie looked the deer down and the deer knowing Rosie could run it down, veered off. The pax was weary then as where there is one deer more are not far behind.

    The Burpees on the parking lot were tough, by Hardywood math we did 289 Burpees, or by conventional math 78 total. Bullseye and Roscoe put in solid work and Rosie as usual led the Pax.

    Everyone enjoy your Easter weekend.