Author: Honey Do

  • 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.

     

  • The Silent treatment

    4 Kettlebell veterans came to Circus Maximus in search of black ice. With none to be found we did:

    COP – SSH, Merkins, Flutterkicks, Hillbillies, Willie Mays Hays.

    Line up kettlebell in rows in 4 stations: 20 of each- Swings, Squats, Lawn mower puls, and Lunges. 3 times through. Squeeze in some Mary between roatins: WWII and Freddy Mercurys. Also 50 Reverse Crunches

    Curb crawls , up to 8. Then 3 min of Boat-Canoe.  Grab a curb- 2 sets of 20 skull crushers and pullovers.

    Head back to flag for rotating dealers choice including Burpees,  merkins, APDs, Curls, and LBCs.

    NMS – Either Atilla has taken a vow of silence in order to grieve UVAs loss last Friday or he refused to give any ammunition to WHite Deer by being completely silent the whole beatdown. Jville shared how he was fresh off  litigation weights with his 2.0 at the gym last night. Just don’t forget to log miles for the upcoming  CSAUP.

    All pax put in good work. There was no ice around the school and we stayed relatively dry. Always good to know Pax will be there regardless of how bad the weather.

  • Snow, ice, and fresh air

    A frosty five fought through the snow and ice to post in mid March. We safely and slowly took on the gloom with:

    COP – SSH, Don Qs, Merkins, Flutterkicks. Mosey to back field. 20 Donkey Kicks, Bear Crawl. Then Chicken Peckers, fail!.

    Over to Basketball hoops. 5 Hand-release Merkins on 1 side, 10 HR Merkins other side. Repeato but replace Merkins with 10 WWII situps.

    Down to the track . 3 sets of: 10 Derkins & 20 Benchkicks. Then introduce Tuco to Jerkin Gym. 3 sets of AMRAP Jerkins. 2 trips up Heartbreak hill, Bernie Sanders style.

    Back to flag finish with Burpee Escalator- 8 up to 11 and then some Mary to close it out. Loose Goose took us out.

    NMS – Tuco shared on twitter he wanted to hit the best AO in F3RVA this morning so naturally made the right choice of Heartbreak Ridge.  Nice work this morning and best of luck in your meeting here in RVA. Also great to have Angus back out after his Hibernation.

    YHC was unsure what sections of the AO would not have ice, turns out nowhere was safe. Several pax enjoyed their hands slipping  during the bear crawls so that was quickly nixed. The track was a good mix of ice as well.

    The only plus of the poor weather was no school buses were started with the 2 hour delay, keeping the normal diesel fumes away while we knocked out the Burpee Escalator. Loose Goose said he felt like president Skroob with the clean Virgin air. Always good to have a Spaceballs reference in the Gloom.

    Atilla supported YHC by going SOP as well, aye!

    Silent Assassin signing off.

     

     

  • Dry fields at Hoedown for a change

    A dozen, including a well connected FNG, started their week off in the Gloom. We made the most of dry ground and ample moonlight by:

    COP – Invisible Jump Ropes, Don Qs, Merkins, Scorpion Kicks, Flutterkicks, Helicopters.

    Mosey to field- 4 Corners. 5 Burpees, 10 Merkins, 15 WWII situps, 20 Mtn Climbers. 2nd round increase by 5. 3rd round increase by 5 again. Then hit pull-up bars – 10, 8, and 6.

    Triple check – Donkey Kicks, Box  jumps, run.

    Head to front of school- 4 sets of 20 PLTS. Then some bear crawl for good measure. Back to flag to finish with 3 min of Mary. Wedding Singer ttok us out.

    NMS – Welcome FNG Handshake. Apparently he knows several PAX but Mr Holland gets the credit since he posted with him. YHC wanted to play on the top field for a while because it has been soggy up there for the whole winter.

    Keymaster and Slurpee ran to the AO, ensuring he was not lost like last week. Plush put in solid work in his 2nd week in, great to have him back out.

    Apologies go to Wedding Singer as YHC asked him if he was LIFO but apparently he’d been there the whole time. He’s becoming a hoedown regular. Another apology goes to Ronnie for the PLTs that put a hurting on his injured ass.

    Congrats again to TYA on his 100 miler completion this weekend. There was mumblechatter on if TYA ran his 100 miler faster than Saab’s Cloudsplitter last year.

    Have a great week men!

  • Scorpion kicks are a real thing

    Six strong came out to Heartbreak Ridge despite the frost. We did:

    COP of SSH, Don Qs, Hillbillies, Merkins, Flutterkicks, Scorpion Kicks. Mosey to Honeysuckle Hill.

    Bear crawl up, 3 Burpees at top, run back and B2W. Next run up hill, 5 Burpees at top, then back. 30 Jump Squats. Lunge rest of fence then 3 burpees. Head to tennis courts.

    Partner up- Wheelbarrow to net then 10 Derkins. Switch partner. Repeato x3.  Then 3 sets of 20 PLTs. Head to Basketball court- 5 Hand-release Merkins at each hoop, then 10 on hoops on other side. Off to Jerkin Gym – 3 sets of 8. Finish up with 2 sets of- 40 Bench kicks and 30 Jump Squats. Brief bit of Mary back at flag to get us to 6:15.

    NMS – Great to see Plush out for 2nd day after inaugural post at Hoedown yesterday. Nice work in opting for the jump right in the deep end of the gloom option.

    We had 4 pax with 30 seconds to start when Offshore made it an uneven 5. On the initial mosey Loose Goose presciently said Mr Holland would arrive during the COP to make it an even 6 and true to form he did.

    Loose Goose apparently had never seen Scorpion Kicks and had some choice words about the Qs choice of exercise in the frosty grass. YHC almost opted to follow that with Superman.

    We covered most of the AO and the PAX could sense YHC’s desire to stop at the Donkey Kick Wall but the Jerkin Gym called us down. What can make Jerkins worse? How about the bar covered in ice so you can barely grip the bar and if you slip off you land in the freezing mud below. That will test your grip strength, aye!

    Mr Holland is on the fence about being forcibly signed up for the CSAUP in April. Maybe putting it in writing will seal the deal.

    Silent Assassin signing off.

  • Unfinished business

    25 came out to play before the rains came at Dogpile. Here is what happened before Swirly said verbatim:  “I like the Penis” at the end:

    COP – Modified disclaimer, Imaginary JumpRope, Merkins, Helicopter, Don Qs, Flutterkicks, Scorpion kicks

    Head back to Amphitheater – Self-destruction (finish up to the end after audible last week) –  Increase all the way up steps:  SSH, V-Up, and Merkins.  Head down to Rusty Cage:  4 Sets of 5 Pull-Ups & 10 Dips.

    Back up to Amphitheater field for Human Centipede. Then PAX stays split each group goes to COP circles on side of Carillon.  2 Burpees, run to other circle then 4 burpees, all the way up to 10 Burpees.  Back to field – Sprint across and back, with some burpees thrown in for Wilson.  Partner up for 4 sets of 20 PLTS each man.

    Finish up with Honeymoon Suite and back to the flag and Swirly took us out.

    NMS – YHC knows how much it must have bothered Circle K that the PAX ran out of time on the full Self-Destruction last Dogpile.  That was a great way to start and also eat up a good chunk of time.  It also kills any mumblechatter quickly.  PAX who were not there last week, like EF Hutton, were left to learn how to do a V-Up.  YHC was not about to attempt a proper V-Up demo and the PAX figured out there is a lot of flailing on the ground required.

    Good to get in some more Dips at the Rusty Cage.   The Human Centipede may work best with a smaller PAX as even splitting up to 12 man groups is a long way to hop.  Also good to see Wilson back in the Gloom, maybe some of the New Market taunts on recent BBs are working?

    Lab Rat and Marmaduke were talking Great Danes as Lab Rat is in the market for a small horse, maybe to mill his grains for his homebrew needs.  Too much infantile mumblechatter in the Honeymoon Suite to even mention although to clarify this is not where Swirly said “I like the Penis”

    Annoucements – CSAUP upcoming – sign up for a team. Kubota has his VQ on Monday at Hoedown.  New Dogpile T-shirt orders coming.

    Prayers for Fudd’s sister and their family.

  • Black Ice and Dong-release Merkins

    6 shook off their Super Bowl hangover and came out to play on the black ice at Hoedown.  We did:

    COP – SSH, Don Qs, Merkins, Flutterkicks, V-Ups, Copperhead Squats.  Head over to 3rd Pres Parking lot for Super Bowl recap:

    41s and 33s of Exercises:  Merkins & WWII Situps, Carolina Dry Docks & Gas Pumps, Freddy Mercurys & Hand Release Merkins.  Mosey back to school blacktop:

    3 Sets of 25 PLTs. no feet touching ground on way down.  Jerkins – Start and 10 and descend by 2s down to 2.  Donkey Kicks and V-Ups.  Start with 20 & 10 reps, then increase reps each by 10 twice up to 40 & 30.  Then 30 more DKs just for Saab.

    Head down for Triple Check – B2W, American Hammers, and run the loop.  Finish with Heels 2 Heaven.  Flipper took us out.

    NMS – Small numbers this post Super Bowl at Hoedown.  Either the Hoedown PAX includes many Eagles fans or just fans of clean, honest, non-cheating football, it appears many chose the fartsack this morning.  For the 6 who did post the PAX were greeted with black ice patches all over the ground.  As we started YHC groaned as we had the dreaded 5 PAX count, making partnering difficult.  Luckily Flipper joined us in the COP to make it a good even 6.

    In the 3rd Pres parking lot some PAX were feeling the Winter Olympics vibe and attempted to lunge-skate across the lot on the icy spots.  The 33 Hand-release Merkins really put a hurting on the PAX except for Splinter who mentioned that if you incorporate your dong into the merkin that it reduces the full range of motion and makes it much easier.  The PAX asked Splinter to demo this new dubbed Dong-release Merkin but he held out on a full demo.  YHC expects him to drop this on an unsuspecting PAX during a Splinter Q sometime soon.

    Saab was Fuddian this morning with a need for clarification on several exercises.  Apologies go to Flipper and Offshore who had to B2W above a nasty ball of snot YHC hocked up on his round of B2W.  Offshore enjoyed YHC’s borrowing of V-Ups from Circle Ks girl’s Dogpile smokefest this weekend.  Kubota did his best to bring out the inner-Toga in YHC with his Elbow plank form.  We were lucky to have no spills in the icy conditions.

    Announcements – Sign up for CSAUP Century Classic and Healing place volunteer run if you haven’t already.