Author: Honey Do

  • 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.

     

     

     

     

  • Gorillas in the mist

    5 faithful posted to NoToll to sweat out their Memorial day excess. A simple but effective beatdown went down like this:

    Mosey to left soccer field for COP:
    25 SSH, 20 Merkins, 25 LBCs, 20 Imperial Walkers, Arm Circles

    Sprint half field, jog rest twice. Then sprint whole field.

    Mosey to right field for Ascending 4 Corners: start at 10 and increase by 10 each lap to 50: merkins, Mtn Climbers (4 count), Freddy Mercurys, Jump Squats.

    Mosey to benches- 20 dips, 10 step up, 20 dips, 10 step up other leg. 20 Derkins

    Mosey back to basketball court for mary – APDs, LBC, elbow plank til finish.

    COT and Announcements.

    NMS: Small but strong PAX this AM. The weather was perfect and YHC could not resist the field for the COP, instead of the parking lot. The fields were covered in mist and not soggy from the weekend rains.

    The PAX stayed together for the 4 corners and no real mumblechatter besides some derision about the 4 count Mtn climbers.

    Flipper came in right at 5:30, missing LIFO status by mere seconds. Apparently it is easier for him to post to AOs that are over 1 hour away, good to hear you represented RVA well in Raleigh.

    EF Hutton on round 1 of 4 corners asked the PAX what Freddy Mercurys were. Maybe his bandana was on too tight or we need to do more of those.

    YHC had to ask Gumbo where Rosie was and was told he opted for Spider Run this AM. YHC thinks Rosie was hoping to avoid some Donkey Kicks, well those are on the menu for Dogpile now.

  • Of course we’re going up that hill

    8 RVA regulars and 1 FNG planted 5 shovelflags and got their Memorial Day started off right with a special Punisher at Belle Isle. 70 degrees and humid at the start with the bounty of a wide open new AO to break in. Here is how it went down:

    Honeydo Q –
    Mosey to Browns Island – Disclaimer. 25 SSH, 20 Merkins, 20 Freddy Mercurys, 20 Don Qs, Arm Circles – forward & back. Mosey to bridge steps.

    5 Derkins each step up the bridge steps. Plank at top. Mosey across footbridge to fountain:

    Donkeykicks on the fountain, bear crawl across street to Curb for 5 Merkins, BC back. Start with 10 Donkeykicsk, increase by 10 up to 40.

    Mosey to street – 1 Burpee per tree to end of road. Mosey to Belle Isle bridge. Cross bridge but Bear Crawl every other hill section. Reach Belle Isle – handoff Q to Lab Rat

    A very special triple check – Pair up in groups of 3. Squats, Ball Dippers, while one group carried conveniently placed log. Repeato for 15 min, switch to Hells to Heaven & Flutterkicks.

    Split up into fours for Log Assisted Sit Ups- fun!

    Handoff Q to Toga – 5 Burpees bottom bridge, 10 at top. Mosey across bridge. American Hammers on other end of bridge. Finish up the hill to Virginia War Memorial – Silent BOM at Memorial. Mosey back to flags for Nameorama and COT.

    NMS:
    YHC, Lab Rat, and Hardywood cooked up the AO change at coffee after Dogpile on Saturday. YHC was glad to see 9 strong post. Waiting to start LabRat and YHC discussed the hot potato Q options and determined crossing over to Belle Isle might take too long. So of course YHC proceeded to take the PAX across the bridge to BI. Way to improvise on Belle Isle with the Log Lab Rat.

    On the mosey over to Belle Isle there was mumblechatter about different Q stylings as Toga mentioned some Qs focus on exercises they are weak on while other offer up only their strengths. YHC loves Donkeykicks and cannot apologize for his serving these up to the PAX regularly.

    The mix on the ground and log carries on BI made sure all the PAX got sufficiently messy and some good laughs were had at the form of the log sit ups although Toga was surely biting his lip on form. YHC was glad to meet Phonics and welcome to Flume. You put in a strong first showing and to YHC the naming of Flume was maybe the shortest naming seem so far. Afterwords YHC found out that that Flume played rugby in college and had that been shared would have insisted his name be Hooker.

    Finishing up the last hill to the VA War Memorial was a great finish for Memorial Day. Everyone pushed hard and thanks again to Bleeder for taking us out in a moment of silence. There are no words to express our gratitute for those paid the ultimate sacrifice for our freedom and safety, but let us remember them on this day.

    A pleasure as always to lead this fine group of men!

  • The forecast was right

    3 strong posted to Gridiron to play in the rain. Conditions varied between pouring and a downpour. YHC planted the shovelflag and the PAX was off:

    Mosey to far shelter for COP – 25 SSH, 20 DQs, 20 LBCs, 20 Derkins, 15 Helicopter

    Mosey to grass – 20 Burpees OYO

    Triple Check

    Mosey to bleachers for Chiabattas – Bench-kicks and DIPS – 5 sets

    Mosey to road for Curb Crawls – up to 6 and then back down

    Mosey to bus loop shelter – 3 PAX indian run with flutterkicks and feet 6 inches. Go all the way to front of Prison Yard.

    Grab a wall for Donkey Kicks & Merkins. Start with 10 of each, jog to end of yard & back. Increase by 5 up to 30.

    Mosey back to Flag for some Mary – Freddy Ms, APDs, American Hammers. COT. Dry off and proceed to coffeteria.

    NMS: YHC woke up around 4 and expected to hear rain coming down but it looked clear so YHC went back to sleep assuming maybe the rain would hold off, however was awoken at 5:30 to the sounds of a downpour. YHC intended to work the PAX into the terrible conditions slowly by doing the COP in one of the shelters. However on the run over the entire field was a river so the PAX went for it with 20 burpees in the mud right off. Jville went out of his way to splash in the water as if he had on rainboots. Running during the triple check was fun for all as every step was potentially dangerous.

    The Chiabattas with benchkicks were a hit, those hurt after 5 sets. Doing a 3 man indian run down the length of the bus loop was exhausting as each PAX got up & down at least 50 times. It turned out to be a flutterkick / richard kimball combo. All PAX were done in by the Donkey Kick and Merkin combos, the DKs are more fun with soaked shoes. The highlight of the beatdown was watching Earthworm tip over during the American Hammers. There was discussion as to whether it is a lack of muscle or coordination afterwards, YHC believes the latter. YHC is sure this has to be the wettest beatdown in his F3 experience, it was a pleasure to lead.

    Good times coffee afterwards!

  • HR-HD-HH

    The 5/18 Wednesday night hill run will be at Honeydos with a HDHH after. Hills will be served at 5:30 and beers thereafter at Chez Honeydo around 6:15. Those that can’t make the run are welcome to come by around 6:15 or later. Beer and Swirly beer (miller lite) will be provided.

    Address
    110 Charnwood Road
    Henrico, VA 23229