Author: Honey Do

  • 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

  • Did he say 3?

    11 faithful made their way through the Arts in the Park traffic closures to post at Dopgile on a beautiful spring morning. 50 degrees and cloudy but hints of light as the PAX got started at 6. It went down as:

    COP – 25 SSH, 10 Merkins, 20 Freddy Ms, 15 DQs.

    Mosey to pole line for Pole Smoker Indian Run. Then line up on road for Burpee Road, this time 3 burpees per street light, for a total of 60 burpees.

    Mosey to other circle – 100 LBCs OYO. Mosey around tents (and junk food vendor signs) to Pull-Up Bars:
    5 down to 1 of : Pull Ups & Chin Ups. Finish up with 15 Dips.

    Mosey down pipeline hill to Pump house road – Bear Crawls up to 6 and back down.

    Mosey up PH road to Toll Booth for Boulder Merkin Indian Run – PAX planks on boulders lining the road, 10 merkins for end PAX and rotate along. Bonus of 10 Merkins for all PAX when a car passed by on the road.

    Mosey to grass near flag for 5 min mary – Hells 2 Heaven, APDs – horizontal version, Cross Leg Lifts, & American Hammer. Finish with Burpee Shuffle, but instead of saying Burpee each PAX calls out a number between 1-3 and then PAX does that # of burpees. Roughly 25 burpees total.

    NMS –
    So good to have Chesney back for a RVA beatdown. Good work this morning!

    YHC used a lot more of the AO this AM as the Arts in the Park tents took up most of the main area. As the PAX split the road to take on Burpee Road there was some confusion as to the # of burpees per streetlight. Wilson asked a few times if he heard “3” correctly. With the 10 min of Burpees and slaughter starter craze at other AOs YHC hoped to start off the beatdown with a heaping helping of burpees.

    The PAX knocked out the Pull Ups with determination, this is a weak point for YHC but loves to see the Dogpile regulars take the challenge on each week. The most mumblechatter of the beatdown was during the Curb crawls on Pumphouse road. THe section of road seemed to be at least 4 lanes wide as the PAX took it on in stride. There was confusion as the PAX ran past Love Hill and up the hill to the main road.

    The audible to have the PAX all do 10 merkins as a car passed was painful as there was way more traffic than usual at 6:45 on Saturday morning. Still the PAX worked their way up the hill. On the altered Burpee shuffle most went with 3 Burpees, making for a strong finish. No slacking at Dogpile. Again Coffee at ETs is a highlight of the week for YHC and glad to have the fellowship. Glad to see Garbage plate come by for ET, although for more measured breakfast than his namesake.

    Announcements – Flashdance has his VQ at NoToll on Tuesday and Chum Bucket has Q at Punisher on Monday. At ETs Wilson committed to the BRR, we have witness who can attest to the authenticity of this claim no matter what he says.

    Pleasure as always to take the lead this morning at Dogpile.

  • KBAPDs are not that bad

    9 Redwoods gathered around the shovelflag for F3 RVAs most popular kettlebell workout. A beautiful full moon shone above as the beatdown went down like this:

    Farmers Carry around the loop

    COP – 25 SSH, 10 Merkins, 20 LBCs, 15 DQs, 25 KB Swings. Halos x20, each side

    Lunge length of parking lot with KB. Lunge back while doing side crunch.

    Farmer Mosey to grass for WWII situp escalator – do KB press at top, starting at 1 and increase press up to 10 reps.

    Triple Check, add KB arm extension on People’s chair.

    Farmer mosey to parking lot for Musical bells- bear crawl around circle, stop at weight you are in front of for exercise. There was an open space for 10 burpees

    20 Halos each way, 25 tri curls, 25 Bi curls. Farmers Mosey to grass for Suns Out, Guns Out- Bi and Tri curls AmRap.

    20 KBAPD (Kettlebell Alabama Prom Dates), Finish with 10 KB American Hammers IC.

    COT – Attila took is out.

    NM – Good turnout for week 3 of CM. YHC has been nervous about a KBQ, especially since Johnsonvile and Earthworm set the bar high. Regrets to Earthworm for all the ambulatory activity with and without weights.

    The lunges with the KB were tough for that length. In retrospect that was a long distance to lunge.

    Fudd requests music for the AO as the PAX does not move much. That is not a bad idea as long as the music is Iggy Pop, not Azalea.

    The KBAPDs were well received, YHC had demo’ed this at home but was unsure of the mumblechatter that would arise. It really depends on how you place the weight on your midsection,for instructions ask DK. American Hammers with the KB were awful, YHC could barely muster up a 3 count for the IC.

    In honor of Earth Day 6 of the PAX paired up to carpool in, somewhere Wedding Singer is smiling.

    Announcements – F3 Roanoke is launching this weekend. EH guys you know in the star city. Good times at HDHH last night, thanks Flashdance!

  • Lindsay and Nicole have beef

    9 strong posted to RVAs most established Tuesday AO on a beautiful spring morning. The fields of NoToll were dry for a change and the beatodwn commenced thusly:

    Mosey to left soccer field COP- 25 SSH, 10 Merkins, 20 Ass Clappers, 20 IW

    THE THANG
    Mosey to pole smoker posts for Pole Smoker Indian Run (PSIR) – start at first post 10 flutterkicks while rest of PAX holds feet 6 inches. Repeato til end of posts/field.

    Sprint half of soccer field, jog rest of the field. Repeato x2. Mosey to benches for Lindsays

    1st set – Dips & Jumpsquats
    Sprint field & back
    2nd Set Lindsay – Derkins & Freddy Mercurys

    Triple check

    Mosey to field 1 bleachers for 3rd Lindsay set – Derkins CDDs & in/outs(?)

    Mosey back to flag , COT. Flashdance took us out.

    NM – YHC remembers his introduction to Lindsays at NoToll last summer and after Rosie brought Nicole to NoToll recently YHC thought a Lindsay heavy beatdown was called for. Speaking of Rosie, when YHC pulled in to the park he saw Rosie running into the AO. Apparently whatever has gotten into Saab has also infected Rosie as both are amping up their mileage substantially.

    The PSIR for the duration of the field was a great painful start to the real beatdown.

    The Lindsays were tough as always, but especially the Derkins. There was no mumblechatter, only grunting, except for Wedding Singer who proceeded to knock out the derkins with ease. The last Lindsay set was painful as CDDs on the gravel near the bleachers tested the glove quality of the PAX.

    Great words and closing prayer Flashdance.

    Announcements- Splinter has WDog tomorrow for his 1 year Ann. Do not miss it.

    Also RSVP to Flashdance BB if you are doing ET tomorrow night.

  • It helps to have multiple Shovelflags

    10 regulars gathered around 2 shovelflags for the 2nd iteration of WDOG. The weather was 45 and clear, perfect spring weather for a beatdown. It went down like this:

    COP – 40 SSH, 20 Merkins, 20 Clappers, 20 IWs, 10 Burpees

    Mosey to Amphitheater for Even/Odd. Escalating series that alternates betwen even & odd steps. Increase reps to corresponding step number unti reach the step with the flag on it. Round 1 – Derkins & Clappers to step 10 , Round 2 – Burpees & WWII Situps. Finish up with PAX in line with feet 6 inches over edge of step. Indian run and each PAX slaps down the feet as they pass. Go until width of Amphitheater is done.

    Mosey back to the Stationary flag for 2 min Mary – American Hammers 20 , 20 Plank Thrusts. COT

    NM – YHC was pleased to see Swirly had planted his shovelflag when he arrived in the parking lot. The EvenOdd required a Shovelflag and having one already planted was helpful. Moseying with the flag to the COP YHC imagined this is what BT feels like during Old Glory.

    The Even Odd was met with a mixed reception. YHC admits it was not cleary explained although Fudds request for a diagram and copy of the Weinke was a little much. The E/O did take a lot of time however. The Weinke had 4 rounds not 2. Guess this will have to wait for another day at Dogpile where ample time permits for the additional rounds.

    Running back from the Amphitheater to the flag with the Shovelflag in hand was cool as the PAX appeared out of Gloom to run past the ST’ers who were jogging around our COP. YHC could not see it but Swirly said the flag was blowing beautifully as the PAX ran by drenched in sweat.

    Annuoncements – White Deer has his VQ at Gridiron this Sat. Without Jville around and only Earthworm to guide him YHC is pretty sure double dippers can easily find them as the PAX won’t likely move 50 steps from the parking lot. Come out and support if you can. Also HDHH at ETs next Wednesday. Drinks include Bee Pollen Smoothies and Goji Berry Spritzers. They serve beer there as well apparently…

    Pleasure to lead the PAX this AM, glad to have WDOG as a mid-week appetizer to Dogpile on Saturdays.

  • Golden Bell takes a toll at the Punisher

    8 regular RVA pax got their week started right st the Punisher. 50 degrees and clear, perfect spring weather for a beatdown. It went dow like this:

    COP – 30 SSH, 24 Merkins, 20 FMs, 20 DQS

    The Thang – Mosey to benches. 25 Dips, 20 Step ups – single leg. Repeato and switch legs.

    Mosey to Basketball court. In honor of the 12th hole at the Masters the PAX played it F3 style. 12 exercises , 3 times down the court.

    1st shot – merkins, 2nd shot PENALTY – Burpees, 3rd shot WWII situps, 4th PENALTY Burpees, 5th shot CDDs, 6th shot LBCs, 7th shot Tuck Jumps.

    Mosey to front of school. B2W, 5 Donkey Kicks, repeato increasing DKs by 5 up to 20. Run to street 20 merkins, back to wall 20 DKs. Repeato. ROF Flutterkicks.

    Mosey to Flag to bear crawl parking lot, per Goldberg request. Audible half way, spring back to flag. COT

    NM

    First of all Fudd arrived at Holton with time to spare, still last of the PAX but with 1 whole min to spare. Upon arrival Goldberg asked YHC if the beatdown would consist of bear crawling the parking lot. It was not planned but YHC was glad to get that in at the end.

    Recreating Speith’s 12th hole meltdown smoke the PAX. Most got the idea and Fudd only had a handful of questions. The 3 sets of 12 burpees as the 2 penalty strokes hurt.

    Donkey Kicks coupled with B2W dizzied the PAX but got some good core work in. The bear crawl the loop was excessive, glad we audible or else Swirly would still be out there.

    Announcements – Federal Taxes are due April 18th, not 4/15 for those procrastinator out ther (toga)