Author: Honey Do

  • Defending the home turf

    With an elite group of Southsiders, aka the Army of Northern VA, dispatched across the James to wage a campaign on Daville 8 other regulars and 1 FNG posted to NoToll. 70 degrees and rainy at the start, but when is it not raining at NoToll?

    Mosey to parking lot for COP and disclaimer: 25SSH, 20 IWs, 10 Merkins, 20 Flutterkicks, 15 DQs, 10 Burpees.

    4 laps around parking lot- Sprint 1st leg, jog remining 3, increase sprint section each lap until sprintin whole thing.

    Mosey to benches- 3 sets of: 15 Derkins,  10 Step ups RL, 20 Dips, 10 Step Ups LL. Partner up for PLTS – 4 sets of 20 each. Then 20 Derkins OYO.

    Mosey to bleachers for Chiabattas- Muscle Ups and bench kicks. Mosey to Basketball court-

    Run to mid court, 5 Burpees, run to end of court, 10 burpees. Bear Crawl to mid ct, 10 close grip merkins, crawl to end of ct, 10 more merkins. Circle up for some Mary-

    APDs, Hello Dollys, Freddy Mercurys, American Hammers. COT

    NMS- Welcome Peaches, way to post on a rainy morning. Glad that Hardywood could at least LIFO to show you the ropes.

    Strong group this am. Lots of Ab work between elbow plank, PLTs, and bench kicks. Hey, YHC needs to get ready for the beach. Wedding Singer was pushing through a sore back like a champ.

    The PAX did play on the fields, defying the Campos sign. Peaches naming went very quickly and Wilson was pleased with the outcome.

    Again once we started the PAX didn’t even notice the rain, just dove right in.

    Announcements- See Flashdance about Festy 10k, but note do NOT each the brownies at the finish line.  New possible Sunday AM boot camp in the works, see YHC or Swirly with AO suggestions.

     

     

     

  • It doesn’t feel like 5:30

    Six strong started their week off right at Punisher. There was more activity around the school than normal but we made our way around in the gloom:

    COP: 25 SSH, 15 DQs, 12 merkins, 17 Flutterkicks, 18 Imperial Walkers. Mosey to side of the school and pair up.

    Partner 1 balls 2 wall, partner 2 run across street, dropping before, at median, and other side to do 10 Merkins. Switch. Next round wall sit and 10 Jump Squats. 3rd round – Donkey Kicks, 5 Burpees.

    Mosey to benches. 20 Dips, 10 Box Jumps, repeato. Then up reps to 30 Dips, 15 box jumps. Last round 40 dips, 20 box jumps.

    Then partner up again for PLTs. 4 sets of 20 each partner. Mosey to Basketball court.

    Suicides round 1. Round 2 add 6 burpees each stop.  Mosey to front of school,grab a piece of wall again.

    15 Donkey Kicks, 15 Derkins, then bear crawl 20 yards, jog back. Repeato x3. Mosey back to flag, 30 Freddy Mercurys to finish. Upchuck took us out.

    NMS- All the PAX seemed to notice theRe was more traffic on the roads coming in to Punisher. As well more people out walking and biking led us to wonder was it really 5:30 am? Wonder if Batteau and River Run felt the same phenomenon.

    YHC served up a lot of non-knee friendly exercises but Bleeder persists as always. Upchuck hung in the whole beatdown where he has struggled during YHC’s last 2 Qs. He is definitely getting stronger, aye!

    Mumblechatter was the norm – Donkey Kicks suck. Upchuck was confused during the Balls 2 wall, as to whether that required pulling down his shorts. Luckily the PAX informed him on the preferred method of the exercise.

    After the BOM Offshore told us about his most recent travels, this time to Chicago. Apparently Lollapalooza was there at the same time and he was surprised at the age of the crowds, they were young kids not middle agers. Guess this shows the enduring impact of the early 90s music scene and specifically how Grunge influences kid’s even to this day with music that spans generations. We should find a way to honor this as a PAX somehow..

    Day 1 of 3 Qs in a row for YHC. Pleasure to lead this strong group today.

  • A directive from Splinter

    Twenty strong converged to Dogpile on yet another muggy Saturday morn.  With a request from Splinter from the evening before to deliver a solid beatdown YHC commenced with:

    COP:  50 SSH, 20 Flutterkicks, 14 Merkins, Arm Circles – front and back, 20 Hillbillys, 18 Burpees (in honor of the RNC convention and 18 GOP presidents)

    Mosey to side of Carillon for TAT – TAP. Partner up, one partner does Touch a Tree while other does designated exercise.  Round 1 – 8 Trees & Donkey Kicks,  Round 2 –  6 Trees & Mtn Climbers, Round 3 – 4 Trees & Russian Twists.

    Mosey to Pull-Up bars.  Partner up.  3 Sets of Pull-Ups and Chin-Ups.  8 for first set, then 6, then 4.

    Mosey to bowl behind Amphitheater for Jacobs Ladder– Up to 8.  Then over into Amphitheater.  Derkins down the steps:  5 every step to the bottom.  Then escalating back up with Jump Squats 1 up to 18.  Then mosey over to field for:

    Jacobs Ladder (Halloween version): Same Jacobs ladder concept but instead of Burpees up the hill do Merkins, up to 6.  And oh yeah instead of running the PAX will bear crawl and Crab Walk between the sides.

    Mosey back to the Flag.

    NMS:  YHC received a text from Splinter last night announcing he was back in town and in need of a good beatdown.  Considering Dogpile Qs are expected to be the toughest of RVA each week so with the added pressure YHC decided to double up on the Jacobs Ladder, while reprising the Halloween version from last year with the Bear Crawl / Crab Walk in between.  YHC hopes the PAX enjoyed the extra effort with the lack of overall theme.

    Good to see Slurpee out at Dogpile put in a strong post today and very good to see Singlet come back for more, especially after Hardywood’s beatdown last week. Also Upchuck went again this morning to bike the trails after Dogpile for qseudo-double dip of his own.  Glad to see him as a Dogpile regular now.

    Again it is cool to see how Swirly’s Touch A Tree has evolve into a true deliverer of pain, and how much better it is to do in the sunlight, Aye!

    It’s been a while since the PAX has done the true Jacobs Ladder in the Bowl behind the theater. That, coupled with the heat & humidity seemed to wear out the PAX.

    To YHC’s knowledge none of the PAX needed the Blue Relief stations today, offsetting the recent trend.  Toga continues to show glimpses of the Old Toga during the beatdowns but does his best to hide his true sarcastic nature.  Maybe the PAX can negotiate a truce whereas New-kinder gentler, restrictor plate Toga appears only when Fudd is in attendance, and when not then the Old Toga is allowed to be freed.

    Prayers went out for Toga’s father, Emoji’s wife, and Spit.  The PAX is praying for all of you.

    Announcements:  Less than 50 days for the BRR.  A Convergence/Grow school is happening August 6th (?) at Dogpile at 7:00.  See Toga or coming Pre-blast for more details.

    What a privilege it is to lead a fine group of men this morning!

  • The Hounds of NoToll-Ville

    A tenacious 10 and 1 FNG took to the No Toll fields of Gloom this am. Here is how it went down:

    Mosey to Field 1 for COP- 30 SSH, 20 Flutterkicks l, 20 Merkins l, 15 IWs.

    Sprint half field 1, jog the remainder. Sprint 3/4 field, jog the rest.

    Line up for NAPR- Native American Plank Run. PAX lines up in row holding Elbow Plank. Last PAX hurdles over plankers to end, all they way across field.

    Mosey to covered benches. 4 corners around bench area- 10 Burpees, 20 Merkins, 30 Jump Squats, 40 Boxcutters. Bear Crawl length, bunny hop width between. Repeato x3.

    Modified Lindsay: derkins & Dips up to 30, starting at 25& 5 and down to 5& 25.

    Mosey to Poles in parking lot- 25 Pole Smokers, run across parking lot & back. Repeato  x3.

    Mosey back to Flag, Flashdance took us out.

    NMS: Great to have double digits back at NoToll. Trojan Drone and Buzzkill now qualify as NoToll regulars. Good to have Flashdance in town in between his busy vacation schedule.

    During the 4 corners in the distance was a lot of howling that sounded quite awful. It was unclear the origin, maybe Coyote or hellhound, until Rosie confirmed it was a dog tied up as 2 tomatoes were walking the perimeter.

    Mumblechatter centered on YHC’s demeanor during the Q, ala Angry Jville. YHC will take this as a compliment as Angry Jville, as he has come to be known, has put a hurtin on YHC at many a beatdown.

    Strong showing by Buzzkill  again and welcome Sin Bin. You put in a good effort on your first post. Also glad to have Shooter back in the mix.

    Announcements: HDHH tomorrow, see DK’S BB. Come for the run, stay for the beers, which is BYOB.

  • You can thank Wilson

    6 regulars and 1 FNG braved the humidity to post at WDog.  Here is what transpired:

    COP: 20 SSH, 20 Mtn climbers, 20 Flutterkicks, 20 Merkins, 15 DQS, 15 Imperial Walkers. Mosey to Burpees Road- Burpees for each light post, increase # at each post up to 7. Mosey tonew Police Memorial, grab 2 bricks.

    Lunge up field with bricks, 20 overhead presses. Then WWII situp escalator presses, up to 15. 15 regular WWII situps with brick, Lunge back to return bricks to the pile. Mosey to Pull Up bars for 3,6,9:  partner up each does 3 pull up, 3 chin up. Then 6 and 6, then 9 pull ups and chin ups.

    Mosey to carillon, stop for PLTs- 25 each partner,repeato  x3. Mosey back to COP circle. Honeymoon suite- 30 monkey humpers, 25 APDs, 30 Pickle Pounders. Ring of Fire. Mosey back to flag- 1 min Elbow plank.

    NMS: Holy cow was it humid in the gloom. YHC was drenched by the end of the COP.  It definitely felt like summer this morning. Welcome to Peloton, you put in a great effort and set a new record by hitting the Port-o-John before the COP your first day. YHC tried to work that into your name but was too beat to think of something clever.

    YHC saw Wilson post something on Twitter last night about the newly moved Police Memorial to Byrd Park and saw in the pic some building blocks in the background the PAX could play with. When  YHC drove in they were still there so we made us of the bricks.

    On the Pull-up bars the 3,6,9 was a change of pace. Being Fudd was there it took some explaining but after 3 minutes later and some diagrams in the sand we got started. The higher reps were tough. YHC was partnered up with Wedding Singer, fresh off his Crowning at the 1st Annual HR-Burpees Derby. He was strong on the bars today, is there a PED test for the winner Gumbo? Want to make sure the integrity of the game is preserved.

    Announcements- Hill run tonight at Pump House. Bring a towel to hop in the James afterwards. HDHH run next Wednesday in Salisbury, see DK’s pre-blast.

     

  • 4 after the Fourth

    4 fought off the Fartsack after the Fourth, opting for their DRP instead.  Things were back to normal as the rains from the day before made the fields water-logged as we’ve all come to know and love. It went down like this:

    Mosey to parking lot for COP- 25 SSH, arm circles – forwards and backwards, 20 LBCs, 15 Flutterkicks, 20 Hillbillys. Mosey to benches, partner up.

    15 shoulder presses – wheelbarrow 10 yards then 15 Derkins. Switch partner to go back. Repeato x3.

    Mosey to new fence. 20 PLTs, switch partner. Repeato x3.  Stay with partner for Donkey Kicks. 1 oes DKs, while other runs to shelter to do 5 Box Jumps and run back. Switch and Repeato x3.

    Hold elbow plank for 1 min at end as PAX. Run lap around field, do 5 burpees each corner. Then mosey to Basketball court for:

    Suicides. 1 set just running, 2nd Set 5 LBCs, 3rd set 10 merkins, last set just running. Square up for Mary – 1 min plank, 20 IC Hello Dolly, 10 R and L leg lifts.

    NMS: Small but strong PAX, YHC was glad to see Ricky Bobby arrive to make it an even 4. Strong showing by Trojan Drone on his 2nd posting. There was discussion as always on how hard Shoulder presses get when they start out easy. YHC wanted a lot of core work today to fight off the excesses of the 4th. Think that was accomplished. The PAX was not a fan of the elbow plank, we need to do much more of that. Wilson is definitely getting faster with all his running.

    As a bonus the PLTs made sure to get complete grass coverage all over, including face and eyes.

     

     

     

  • Arms, more arms, and a little running

    17 RVA regulars, 2 FNGs and 1 SC visitor posted to Dogpile to get their holiday weekend off right. Temp was 75 degrees and muggy although the AO was freshly mowed for the forthcoming fireworks.  Swirly was on Q and delivered a typical arm-bruising beatdown:

    COP –  25 SSH, 20 Don Qs, 15 Helicopters, 20 LBCs, Arm Circles – forward & backwards

    THE THANG:

    Mosey over for Modified Love Hill – Start at turn-around point for normal Love Hill and go back up to top of hill by Amphitheater.  Partner up – exercises were Bear Crawl, Russian Soldier, Lunges

    Mosey to Amphitheater for Descending alternating ladder –  Start at 18th step, down to 1st step, alternate with Dips on Even steps, Incline Merkins Odd steps. Plank at bottom.

    Reverse Newton’s law – What comes down must come back up – Start at 1st step and go back up at 18 – alternating Dips and Incline Merkins

    Mosey to Pull-Up bars.  5 Pull Ups, 5 Chin Ups, 10 Second Hold.  Repeato x3.

    Mosey to the field in front of Carillon for Triple Check – Run, WWII Situps, & Squats.

    Mosey back to COP circle for Curb Crawls –  Up to 5 and back down.  Odd #s incline merkins, even #s decline merkins.  Finish up with Firedrill – stop drop & roll.  Mosey back to the flag, Gumbo took us out.

    NMS:

    Swirly asked YHC to write-up this BB as he is on his way to the Beach today.  YHC believes Swirly decided to get in all the arm work he would normally do during the week during the Q this AM at Dogpile. Between the combo Dip-Incline Merkin ladder, pull-ups and Curb Crawls YHC’s arms are smoked.  Great work by the PAX knocking these out.

    The morning started with the non-Davillian’s getting a look at the now-infamous Emoji F3 S racing jersey.  Although there was some good ribbing about the tightness of fit, and rightfully so, there is definitely a tinge of jealousy by some of the PAX (YHC included) for being able to pull that off at 50, aye!

    On Love Hill YHC learned that Grunt can bear crawl much better than his father, guess he got that from Swirly’s M. The firedrills at the end, right after the curb-crawls, saw many of the PAX lose any semblance of proper form. Most seemed to be flailing around on the ground, waiting for the call to mosey back to the flag.

    At ETs afterward Stewardess arrived, he had gotten the location mixed up and missed Dogpile. Guess he’d heard ETs is the best part of Dogpile, which is true but even better after getting smoked for an hour.  Still a valiant attempt to post twice in your first week, Aye!

    Great work by Munson and Laughing Gas.  Posting to a Swirly Dogpile for your first time is no joke! There is an F3 saying that it does not get any easier, you just get stronger but that may actually be true after this beatdown…

    Apologies if I missed any of the PAX here, Swirly handed me the Name-o-rama list but it is written in a foreign language YHC cannot decipher…

    Announcements –  Batteau is the only AO on 4th of July – special starting time at 7:00.  Don’t miss this Hardywood beatdown!  See the pre-blast for details.  Also Blue Balls has his VQ this Tuesday at Daville, way to step up!

  • The opposite of hills

    3 PAX opted for a completely flat AO to start their week off right at Punisher. Weather was literally perfect for a start of summer beatdown:

    COP – SSH, Merkins,  Crunchy Frogs, Flutterkicks, Imperial Walkers, Don  Qs.

    Run up Hermitage, Burpees at every tree until end of school. Mosey to benches- 20 Dips, 10 RL step ups, 10 Derkins, 10 LL step ups. Repeato. 3rd set change to box jumps from step ups.

    Mosey to Basketball court. Suicides just running. Then add exercise per suicide. Go 5, 10, and 15 reps.  1st Merkins, WWII situps, Carolina DDs, finish with Burpees. For the CDD lap the PAX bear crawled instead of ran.

    Elbow plank for 1 min. Mosey to front of school. 20 Donkey Kicks, run to Laburnum – do 10 Merkins. REPEATO x3.

    Mosey back to flag, did parking lot lap, then 5 min mary- LBCs, Box Cutters, 1 min plank, Flutterkicks. One more lap around lot then COT. Spinter took us out.

    NMS- YHC was not sure how many PAX would avoid Punisher the day after a Major as his beatdown after the Masters was so effective. Alas there was no golf meltown to base a theme, unless you count the fact Splinter was feeling the effects of 2 days of living it up at Oakmont. Way to post when not 100% and push through.

    Seriously good work south of the river at Batteau PAX, looking forward to making it out there soon.

  • A Triangle, of the three-sided variety

    10 strong took the DRP to post at WDog. Weather was perfect. We did the following:

    Mosey to far side circle for COP: 25 SSH, 20 Merkins, 20 Flutterkicks, 20 Imperial Walkers.

    Commenced Bermuda Triangle: start at circle, bear crawl to Rugby Rd, run down Rugby,  turn up back hill at bottom of Rugby . At each corner of triangle do exercises. 10 WWII Situps, 10 Merkins, 5 Burpees at corners. Proceed for 20 minutes. Increase reps each lap, by 10 for merkin and WWII, burpees by 5.

    Mosey to pull up bars: 2 sets of 5 pull ups, 5 chin ups, 20 dips.

    Mosey to benches in front of stage- 20 dips, 10 derkins. Repeato. Mosey back to flag for 5 min of Mary

    25 APDs, Freddy Mercurys, 1 min plank, Boxcutters, LBCs.

    COT.

    NMS- Strong PAX this am. YHC has wanted to try this Triangle loop for some time on a day when Fudd was not in attendance, and the PAX crushed  it. Increasing reps each lap got tough fast, most of the mumblechatter was about the bear crawl. YHC thinks that kept the pax from spreading out too far. 20 minutes is too short though, need to bump up to 25 for Dogpile sometime soon… Sippy  and Saab completed 4 full laps, way to set the pace.

    Still no idea what the large mound of sand at the pull up bars is for. For now it sits there calling out to the juvenile part in all of us to shove someone onto it…

    It is nice to have those benches by the stage going back to the carillon. The PAX knocked out those Dips and derkins with ease with some bonus grunts from Swirly to get the attention of the pay to play group running loops slowly around the carillon.

    Announcements- HDHH beatdown at Browns island tonight with beers after. See FD BB. TYA is calling for 60 total PAX next Tuesday, we had 43 this week.

    Pleasure to lead this a.m.!

     

     

     

  • Behold…fresh cut grass

    19 faithful and 2 FNGs posted to Dogpile on a cloudy Saturday. Temp was 75 degrees, humidity much higher with the fresh cut fields of Dogwood Dell calling to the PAX to come play. Here is how it went down:

    Mosey to COP with disclaimer- 35 SSH, 20 Merkins, 25 Boxcutters, 20 Mtn Climbers, 10 Helicopters.

    Mosey to Amphitheater for modified Lucky Horseshoe
    Escalating exercises per step up to 5 then drop exercises down to 9th step:
    20 Merkins, 20 Mtn Climbers (4 count), 20 Carolina Dry Docks, 20 WWII Situps, 10 Burpees.

    Mosey to Pull Up Bars, pair up.  5 Pull-ups, 5 Chin-ups, 15 Dips, run to Maple tree & back.  Repeato x3.

    Go halfway up hill to Carillon then:  Tunnel of Love.  

    Mosey to Carillon:  Run up, 5 Burpees at top, go down then 20 Flutterkicks at bottom.  Repeato x4.

    Mosey back to Flag for COT.

    NMS: YHC is known for themes and today’s beatdown was no different but a rather sentimental one of historical significance: 6/4/15 was YHC’s first F3 post so everything was an homage to Loose Goose’s beatdown last year.  That day was the first appearance of the now dreaded Lucky Horseshoe and YHC barely survived that one.  Since Sippy broke out the Lucky Horseshoe at the Amphitheater a few weeks ago YHC had some minor tweaks as the storm squats suck.  4 Ct Mtn Climbers are not much better apparently, and 10 Burpees because who doesn’t love more Burpees.  Speaking of Sippy he burned through the LH in no time per his usual while for many of the PAX this was their first exposure to the classic beatdown.

    The Tunnel of love was also a repeat from YHC’s 1st beatdown.  Two observations: of any PAX exercise the TOL creates the most mumblecatter, immediately.  Also there seem to be way more than 21 PAX in the tunnel.  At the end there was quite a bend in the tunnel and although starting uphill finish going downhill.  At least Lab Rat got another time through the TOL as he has been asking for a reappearance for some time.

    Great work by the DaVille crew who rolled in 5 deep in their clown car (truck) and nice work Lost & Found.  Also welcome to Seymour and Gucci, solid work on your first posting.  21 at Dogpile is a great sight!

    Announcements–  Lost & Found does a bible study every other Friday, talk to him if interested.  Also Phonics is leading a cornhole tournament in Mechanicsville, post to DaVille to find out more…

    Again many thanks to the PAX for allowing YHC to lead today and share my story in the COT.  This group has been a powerful inspiration to all of us but YHC is especially grateful to have found F3 RVA.  This last year has been an amazing experience for YHC and cannot wait to see the positive influence it continues to have in our lives.