Author: Honey Do

  • 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.

  • Starting 2017 off right

    A feisty fourteen (including 1 FNG) said no to the fartsack, yes to the rainy gloom at Punisher to get our year started off right.  Some LBCs were offered up to the PAX in the January challenge but got oh so much more Ab work

    COP –  SSH, Merkins, Imperial Walkers, LBCs, Arm Circle

    THE THANG – Triple Check –  Plerkins & Running.  3 sets. 100 LBCs oyo.

    Mosey to basketball court.  Partner up, Wheelbarrow width of court with 10 Derkins at end.  Each partner goes.  Repeato.

    Four Corners – 5 Burpees, then 10 Merkins. Finish with 50 LBCs.Mosey to front of school for:

    Honeydo’s Favorite Things–  Donkey Kicks, Bear Crawls, and then do some running. 10 Donkey kicks, bear crawl 20 yards, run to street and back.  Increase Donkey kicks by 10.

    Partner Leg Toss –  3 Sets of 25 each man.  Then mosey to space in front of street for Burpee Shuffle modified.  PAX calls out number 1-3, cannot repeat previous number.

    COT & Lab Rat took us out.

    NMS –   Color YHC impressed, 14 on a cold rainy morning!  Looks like the PAX was itching to get the first beatdown of 2017 in the books. And we got after it.  Toga started off the mumblechatter with the query of what theme of the day was, alas this was a 100% on the fly Q. Good to have Lab Rat back in the gloom in RVA.

    The Plerkins Triple check is the perfect trifecta of exercises for Triple Check.  No slacking off on the peoples chair or flutterkicks.  Elbow Plank with someone’s feet on your back is never easy, and neither Derkins.

    LBC count for the day was 190.  YHC wanted to get some PLTs instead.

    Good to see Spit and The Carpenter out at Punisher, although Spit started off the Burpee shuffle with a 4 count Burpee call out. This lead Upchuck into the best Monty Python YHC can remember in the gloom.  In fact we should consider calling the 1-2-3 Burpee Shuffle the Holy Hand grenade of Antioch shuffle.

    Nice work from Statomatic, posting in the rain in January for your first time is legit.  What a pleasure to lead this motivated PAX this AM.  We got 2017 off to a strong start and know the RVA PAX will do even greater things in this new year.

    No talk of goals this AM but YHC will throw out his F3 goals, put your down in the BB so it is in writing:  Honeydo –  Post 180 x’s in 2017.  Q at least 40 times.  Aye!

  • Pre-blast: Trail Run Monday morning Jan. 2nd

    With school in session for the kids and a day off from work for some there will be a trail run heading off from Pump House at 9:00 AM on Monday 1/2. Tell your M this is a required run for Belmonte if need be.

    All are welcome to join.

  • Putting on the post holiday pounds, 40 pounds worth

    Eleven RVA regulars and 3 visitors posted to WDOG for a mid-holiday week beatdown. The PAX found some leftover presents from YHC to play with.

    COP- SSH,  Merkins, DQs, Freddy Mercurys, Helicopters.

    Mosey to Rusty Cage, pick up a Sandbag, mosey back to Amphitheater. Partner Up.

    1 Partner scales the Amphitheater steps and back with sandbag while other does exercise. Round 1- Overhead presses. ROUND 2- Flutterkicks with bag held up. Round 3- Squats. In between rounds Sandbag APDS and WWII Situp presses with SB.

    Mosey to field. Lunge width of field with SB, drop it and run up carillon & back. Repeato.

    Mosey to circle- Side lunges, APDs, Boat-Canoe, all with sandbags.

    Mosey back to Rusty Cage, drop Sandbags. AMRAP Pull ups and Jerkins x2. Long mosey back to the flag. COT & Viral took us out.

    NMS – YHC had given the PAX fair warning via Twitter about the Sandbag workout. 20 of them were waiting for the pax when we got to the Rusty Cage. The sandbags and PAX held up for the beatdown. YHC was concerned about someone throwing out their back, but instead everyone attacked the weight with gusto. YHC borrowed from his Circus Maximus Qs for Sandbag exercises. The Boat-Canoe and Alabama Prom Dates seemed to be a hit with the pax. Situp presses are just as awful with a Sandbag as a Kettlebell.

    Mumblechatter mostly centered around how YHC managed to get 20 full Sandbags to the Rusty Cage awaiting the pax in the gloom this am. It is all in the Qs commitment to the theme.

    Glad to see the familiar visitors back in Dr.Evil and Guinness. Always good to have you guys in town.

    Announcements – Frozen Triangle CSAUP on Jan 21. Mark your calendars! Even the Hampton Roads guys are coming up.

    Pleasure to lead this am and thanks to the Pax for trying something new.  The sandbags are staying there so anyone Q’ing is welcome to bring them out to play at Dogpile, until they fall apart or some recalcitrant PAX member slits them open…

     

  • Dwindling days of hate

    A frosty five beat the fartsack on the longest night of the year to post to SOT. With school on break no diesel fumes to keep us warm we moseyd to front of school after YHC found a soft spot to plant the flag.

    COP – SSH,  Don Qs, Flutterkicks, Merkins,  Boat-Canoe, Arm Circle. Go to wall for 2 min of people’s chair.

    Mosey to Basketball court for Hoop-O-Rama: 10 exercises at each of 8 hoops. Exercises were Merkins, Freddy Mercurys, Jump Squats, CDDS, Heels 2 Heaven, Tuck Jumps (aka Kangaroos). To finish we did 5 Burpees at each hoop. But bear crawl instead of run.

    Mosey back for some Mary: American Hammers, Boat-Canoe, LBCs, then finish with Ring of Fire.

    COT , Wilson took us out.

    NMS – YHC wanted to Q SOT since he hasn’t been out there for a while. Was welcomed with a strong pax. Forgot what a great AO it is. Now that YHC is officially 39 it is just another short year to tolerate the hate in the COT.

    Wilson and Honeymoon got more acquainted during the beatdown. With them living close to each other Wilson will have to go deep in the Fartsack excuse playbook to miss beatdowns. YHC was planning on using the track/field but was made aware of the 10 degree lower temp so we hung out on the basketball court for most of the beatdown. The burpees at the end were a hit, especially couple with the bear crawl. Always good to see Rosie smoked, a true sign that the Q has done his job.

    We may not see Honeymoon out for a while as the pax tried to describe the phenomenon that is Man-o-Rama. YHC would love to say his RVA brethren is not always this goofy but that would not be true.

    McRib shared he is playing at the Jefferson tomorrow afternoon. It sounds like they will be doing Christmas music but YHC believes there might a Footloose or other Loggins cover on the setlist. The band name is Kevin Bacon & the Riblets.

    HDHH at Triple Crossing tonight.