Author: Honey Do

  • April Monthly Challenge – Plank

    April challenge is 200 minutes total of plank. Daily numbers are total minutes planking, averaging about 7 minutes a day.  Elbow plank or regular. This is also walking boot friendly challenge…

    Goal is to get up to 3 min straight consistently with good form in Elbow Plank.

    New monthly challenge rule- pax who complete prior monthly challenge get to pick new monthly exercises. YHC will be picking Burpees for May so sign up for April challenge to overrule me.  As well it is up for review that challenge completion counts as posts in Big Data.

    Splinter has already updated the challenge spreadsheet.

  • Beast at the Circus

    6 strong came out to the Circus on a non-spring like morning. What went down was:

    COP- SSH, Merkins, Flutterkicks, DQs, Arm Circles. 30 Swings.

    Mosey past the cars to length of parking lot for The Beast. 6 Exercises were: Halos, Curls, Swings, Tricep curls, Situp presses, Cleans.

    Mosey to grass for Mary- Several rounds of Boat-Canoe. American Hammers, then 40 KB Swings. 15 more Situp presses. 2 min of Turkish Getups.

    20 Swings, 20 AL honeymoons, 10 Merkin rows.

    COT & Atilla took us out.

    NMS – Smaller numbers at CM today. Apparently Cheetah was supposed to come but Mrs. Jville vetoed him going sans-Jville. Offshore posted without a Kettlebell, luckily White Deer had a spare.

    To YHC’S knowledge this is the first iteration of the Beast with Kettlebells at CM. It took much longer than anticipated. 6 reps is not a lot, until you do that 6 times through. White Deer did his best to rouse Atilla  but to no avail.

    Mudface was a late LIFO, thanks to your M for waking you up.  The TGU  were not a pretty sight, the Pax, including YHC, need much more practice. Swing  count for the morning was 126.

  • Vestiges of winter

    21, including 1 FNG, came out on a windy winter morning to WDog on the ides of March. YHC aimed to keep the pax moving to fight off the cold.

    COP – SSH, DON Qs, LBCs, Merkins, Hillbillies.

    Mosey to Carillon for Assault on the Carillon- Start at the Star- Run up Carillon, 20 of an exercise at a side of the Carillon, back down to the Star. 5 Burpees, then back up again . Timed for 20 minutes. 4 Exercises were Derkins, Donkey Kicks, Jumpsquats, Freddy Mercurys.

    Partner up to Wheelbarrow up Carillon stpes, 1 Merkin each step. Then mosey to field for Honeymoon Suite – Diamond Merkins, Monkey Humpers, APDS, Pickle Pounders.Mosey back to the flag for Ring of Fire.

    NMS- first off Vestige is a perfectly cromulent word, and posting in the cold Embiggens us all.

    YHC had wanted to try this timed Carillon idea for a while and thought this am would be perfect as it would keep the pax moving in the cold. Directions could have been clearer but without Fudd there we had enough of an idea to get to it. 20 minutes felt like 30+ but everyone put in a strong showing. YHC was surprised to see 21 pax here though, maybe some were hoping for more fun with sandbags. Now we can petition Rosie on what former girlfriend’s name to call this timed exercise.

    Thanks to Swirly the Honeymoon Suite now always starts with diamond merkins.  You can thank him. YHC can still not figure out why DK’s name always comes up during Monkey Humpers, maybe a pax member can explain…

    Nice work to FNG Lucky. Bleeder must not like you much to drag you out on a windy cold day for your first post but you did well, hope to see you out again soon.

    Announcements – HDHH is now at The Answer this evening, not at Splinter’s house because of the miserable weather. Also F3RVA NCAA pool is still open see Splinter or the BB.

  • Minimize the running

    Six strong posted to Batteau on another brisk Monday morning.  Here is what went down

    COP- SSH, Merkins, Flutterkicks, Imperial Walkers, Don Qs

    THE THANG –

    Lindsays – Derkins & Jump Squats. 3 box Jumps on top of Tables. Mosey to tennis court.

    Partner Wheelbarrow from end line to net 3 xs. Bunny hops back. Then grab spot in grass for PLTs- 3 sets 25 each man.

    Modified Triple check – Bear Crawl median, American Hammers, Mtn Climbers.

    Mosey to front of Stone House – Partner shoulder presses- 3 sets 15 each. Finish up with some Mary and Ring Of Fire.

    NMS – Strong PAX this am. YHC had a plan to keep the running to a minimum even before Swirly came running in to the AO on his bum ankle.  With no Sippy or Hardywood, we instead stayed close and did some ground and pound which Bleeder and Wedding Singer love.

    The PAX took on the Box Jumps to the top of the picnic tables like it was nothing. Wheelbarrow loves it when we Wheelbarrow and Bodos is already in strong form besides the need to learn the Lexicon. Keep posting and you’ll figure it out.

    It is sad to see Swirly not jumping during the SSH, keep nursing that ankle to get back to healthy, even Corporate can excuse some rest for an injury!

    Announcements – Splinter HDHH next Wed, be sure to RSVP on the link.

     

  • March Monthly challenge – KB Swings

    3,000 Kettlebell Swings is the target. Adjust as you deem appropriate. 100 a day.  2 handed, single handed doesn’t matter.

    Spreadsheet will be updated soon.

  • Greatest Hits

    A Fiesty 14 came out to WDOG hoping to hear some of their faves.  When you see the Rolling Stones in concert you know your gonna hear Satisfaction and Gimme Shelter, when you post to Dogwood YHC wanted to deliver the greatest hits:

    COP in the normal circle- SSH, Merkins, Flutterkicks, DQs, Arm Circles

    Beatdown Setlist:

    1. Amphitheater

    2. Rusty Cage

    3. Jacobs Ladder

    Amphitheater was 5 derkins a step down, 5 WWII situps back up. 5 Burpees at the top.

    Rusty Cage was 3 sets of 8 Pull-up & Jerkins. 2 round 3 sets again only 4 reps.

    Jacobs Ladder were Burpees up to 5. Mosey back to flag fr Honeymoon Suite- Alabama Prom Dates, Monkey Humpers, Pickle Pounders.

    NMS – Welcome JTB and Bodos. Solid work today, hope to see you both out again .

    YHC wanted to deliver the Best Of edition Dogwood this am. We covered the biggest hits as this is the best AO in F3 Nation. The pax were ready as well to get back to basics as even TYA posted. As Q it may seem boring but when I saw Don McLean live you know what he played – American Pie.

    The PAX knocked out the Amphitheater and Rusty Cage. There were some groans about all the arm work, but YHC needs it. The Sandbags are looking pretty sad in the dark. Maybe time to resupply.

    Thanks to Sippy and Hardywood for watching out for the FNGs, that is my bad. On second thought ending with the Honeymoon Suite with 2 pastor FNGs was not a great idea but YHC was unaware of their vocations at the time.

    Announcements – Ides of March HDHH is in the works at Splinters house. More details to come but it might involve dressing in Togas…

    Pleasure to lead this am men.

  • Remembering a forgotten Washington

    Six strong came out to River Run on a crisp and clear morning.  Here is what went down:

    Mosey to end of Betty Weaver for COP:  SSH, Merkins, Flutterkicks, IWs, DQs.

    Partner up.  1 partner runs loop while other does Derkins.  3 Rounds.  Mosey to baseball field to honor George Washington’s oft forgotten sister: Lindsay Washington.  Lindsays were:  Jump Squats & Carolina Dry Docks.  Then sets of PLTs (supposedly created by Lindsay Washington) 25 each x 3 sets.

    Mosey to parking lot. Grab a post for Incline Diamond Merkin Indian Run.  Last man does 10 diamonds, runs length of lot and back.  Mosey back to flag for Mary:  Alabama Prom Dates, Freddy Mercurys – stop mid exercise to relocate PAX (more on that later) – Finish up American Hammers.  We had some time left so finish up with 2 rounds of Human Centipede and end with ROF.

    Name o Rama and Gumbo took us out.

    NMS-   This was YHCs virgin voyage to River Run. YHC must admit this AO is as bountiful for pain as advertised.  Mumblechatter at the start was about the mid-level temps, almost short sleeve weather but all PAX opted for long sleeves.  Rosie pulled a Sippy Cup and ran to the AO leaving us with an uneven 5 at 5:28 but Gumbo stated McRib would be surely coming in hot at 5:29.  True to form he did and we got started.

    On the initial mosey McRib shared that he hurt himself again in an incident with a Pig and Stilts. This leaves YHC to ponder if McRib is more accident prone than his initial fall that precipitated his name change from the beloved Kevin Bacon.  Maybe if some PAX could go to Kevin Bacon’s IMDB page and research his roles to see if Mr Bacon has ever played an accident prone character in a movie – and then we look at renaming McRib to that character’s name…

    There was some skepticism to the accuracy of YHCs claims that A) Lindsay Washington existed and B) she is to be credited with creating PLTs.  Since Lockjaw did Lindsays as well on this Presidents Day that cannot be a coincidence, remember Lockjaw knows his history…

    During the mary circle at the end Wilson caused the entire pax to relocate. Some PAX were gagging and close to tossing merlot. YHC then messed up in the human Centipede by being directly behind wilson, not a good idea.

    Post beatdown Mumblechatter focused on the NoToll Qs tomorrow. Davillians taking a foothold in the heart of Southside? Will there be a trailer at the AO? Guess PAX will have to post to see.

  • Plato, Aristotle, and Bill Murray

    Eleven eager souls, including 2 Mumford defectors, broke free from the endless cycle of baser humanity to post at the Circus on a beautiful Thursday morning.

    COP – SSH, Boat-Canoe w/KB, Scorpions, DQs.

    Mosey to back of school for Groundhog Loop- 15 Donkey Kicks against the wall, Lunge across road then exercise at the grass. 4 rounds of exercise- 15 Halos each way, 30 double hand swings, 10 Situp Presses, 15 Groundhog overhead press. Boat-Canoe while waiting for the 6.

    Plank up after round 1, wake up to Sonny & Cher then repeato.

    Mosey to main lot for Musical Kettlebells- PAX bear crawl around circle and stop on the Q then do called exercise. If you are in open spot – 10 Burpees.  Exercises were Clean & Press, Curls, Swings.

    NMS- YHC is a huge fan of the movie Groundhog Day. YHC remembers learning about Plato’s Tripartite Soul in Ethics class 20 years ago from this movie. So the movie was our theme for the day.

    The plan was to do at least 3-4 Groundhog loops, but it took much longer than anticipated to do 2 times through.And the I Got You Babe was only player once, not as planned. Still the PAX persisted. Ronnie took to the theme by thinking of other movies from our youth to base a theme – Spies like us, Three Amigos, etc. Ronnie shared some other facts that YHC is choosing to post in the BB…

    The Daville takeover of CM continues as there were 4 “northerners” posting today, including Spare. All put in solid work.

    The Musical Kettlebells is fun as there is a large range of weights in the circle- 20-40 Ibs. This turns out to be a great way to sample bigger bells- ISI!

    Seriously YHC sees a lot of Plato’s Tripartite Soul in the I am Third concept in Free to Lead. It ties in perfectly and the idea of Sad Clowns reliving the same day endlessly and how F3 can help them. YHC was planning on doing some more philosophy during the beatdown but was afraid Earthworm would be there and start quoting the original text in Greek.

    Announcements – HDHH is Lockjaw’s this Feb, sounds like Ardent on 15th is in the works.

     

  • CSAUP practice

    A tenacious 21 took over Dogwood dell on a rainy cold morning. Conditions were better, or slightly worse, than last week’s snowstorm. Here is what transpired:

    COP- SSH, Merkins, LBCs, Imperial Walkers, Helicopters. Mosey to field for Human Centipede. 2 rounds through.

    Mosey to Burpee Road- 3 per lamppost. Up and back. Mosey to Rusty Cage. Partner up and share a Sandbag. Back to Carillon for Modified Dora.

    Partners do total of 60 Situp presses, 80 Boat-Canoe, 100 Squats, all with Sandbag. While partner 1 is completing reps, other partner runs up carillon l, does 15 Merkins, then back down.

    Next round partner bear crawls up and around carillon while other partner does exercise- Side lunges, Shoulder presses, & Alabama Softball Players.

    Mosey back to Rusty Cage.  3 rounds of 6 pull ups, then 3 rounds of 6 Jerkins. Mosey back to COP circle for mary- American Hammers & Freddy Mercurys. Back to flag, Fudd took us out.

    NMS- way to get after this morning PAX, 21 strong in the cold rain. YHC had a plan for Sandbag exercises but it hinged on how many PAX showed up. 21 is more than our sandbag count so partner up was required.  YHC was unsure of the proper count on the Sandbag Dora. 60 Situp presses is more than enough.

    The was not nearly as much mumblechatter as anticipated during the Human Centipede. Either the PAX was smoked or enjoying their time planking on the wet ground.

    We haven’t done Burpee Road in a while so the PAX needed a reminder but attacked them once we got going.

    Glad to see Bleeder back in the gloom at Dogpile. YHC saw him running with sandbag on his shoulder back to the Rusty Cage, not sure if his Dr would approve but we won’t tell.

    During the ASPs many a good laugh was had, apparently making squishing noises on the wet ground on prom night brought back memories for some. Hardywood shared he went to Lillith Fair with his date after prom, not sure if he was joking or not…

    Announcements – Frozen Triangle next Saturday. Reply to the Preblast if you have not already.

    Pleasure as always to lead this morning.

     

     

  • Searching for pavement

    Eight strong came out to NoToll to see if there was any part of the AO not covered in ice or snow. It was a balmy 18 degrees, downright warm compared to yesterday. Here is how it went down:

    Mosey to parking lot in search of dry spot. COP- SSH,  Don Qs, arm circles, Merkins, LBCs, Mtn Climbers.

    Clear off bleachers for Chiabattas. Muscle Ups & Bench Kicks. 4 sets. Then head to field for 4 corners. 10 Burpees, 20 Mtn Climbers, 30 Merkins, 40 LBC. 2nd lab add 5 to each exercise.

    Mosey to covered benches. 2 sets Partner Shoulder Presses. 15 each time. 2 sets of Box Jumps & Derkins. Mosey back to basketball court. American Hammers & Ring of Fire.

    NMS – So glad to see 8 brave the cold and ice this morning in the gloom. The entire AO was ice. Luckily there were small patches of pavement to find. Only 1 PAX took a spill. Posting in new fallen snow is fun, posting in icy conditions is a testament to the PAX.

    YHC was glad to see Rosie post in shorts as well, goo to see Knee Caps at NoToll. Mumblechatter was minimal. LBC count was at least 250, YHC lost count. Only mumblechatter at the end focused on the RVA corporate hotline. Some were unaware of its existence but YHC reminded them it was only recorded once and NEVER changes.