Author: Honey Do

  • 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)

     

     

  • A parking crisis at Gridiron

    8 RVA PAX and 1 Charlotte visitor entered the gloom, with storm clouds swirling, to gather around the Shovelflag flying perfectly in the wind.  It went down like:

    COP:  30 SSH, 20 Merkins, 20 Freddy Mercurys, 25 Carolina Dry Docs, 20 Don Qs

    THE THANG:

    Mosey to Upper field for:  The Beast –   Rnd 1 – Burpees ,  Rnd 2 – WWII Situps, Rnd 3 – Tuckjumps, Rnd 4 Carolina Dry Docks, Rnd 5 Flutterkicks, Rnd 6 – Burpees again

    Mosey to school entrance for Triple Check – Run, Elbow plank, & People’s chair

    Mosey to picnic tables for: 30 Dips, 20 Step Ups each leg, 20 Derkins, Repeato x2

    Mosey to center field for:  Ring of Fire – leg hold 6 inches & Rosalitas.  Finish with CDDs AMRAP.

    Back to the Flag for COT, Earthworm took us out.  Prayers go out to Chum Bucket – so sorry for your loss.  All the RVA PAX is keeping you and your family in our prayers.

    NM:  So the PTP parking lot is being completely re-paved, which means the PAX had to find a way to park in the school lot.  Since the next turn in does not lead to a parking lot, rather a big bus loop, the PAX had to choose to hop a 3 inch curb over to the parking lot or go all the way around to the front of the school and back down.  YHC and Jville chose the former while the rest chose the law abiding alternative.  Circle K was finally convinced after much cajoling that his Jeep Cherokee could handle hopping the curb, after which he put it into 4WL and closed his eyes while he drove over.

    The rain held off for the entirety of the Beast and decided to open up during the Triple Check.  TClaps to Jolly Rancher for burning through the Burpees during the beast.  YHC borrowed the 2 rounds of Burpees during the beast from Wedding Singer’s 45MoM this week.  That was rough to bookend the beast with burpees.  The rain really opened up during the ROF, making sure the PAX was extra soaked to finish up.

    Great to have Pigskin join us in the Gloom, congrats on your new addition to the family and strong work today.  Nice to see White Deer so much stronger since when he originally posted in January.  Circle K mentioned to YHC after the beatdown he was surprised at the lack of BearCrawls during this Q,  YHC wasn’t aware that is a calling card but will be sure to include those next time just for you,

    Announcements:  More New AOs launching this week – W Dog on Wednesday at Dogpile & Circus Maximus on Thursday at Godwin HS.  CM at Godwin is a Kettlebell workout, BYOKB.  Rumor has it Earthworm may even post during the week at the new Godwin AO this week.

    April Challenge is 5,000 Carolina Dry Docks.  Not too late to sign up!  CDD count this morning was 125.

    Pleasure to lead this PAX in the gloom this AM.

  • April Monthly Challenge

    Time to get back to upper body for April – 5,000 Carolina Dry Docks.  That is 167 a day.

    https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/edit?usp=sharing

     

  • How powerful is Corporate?

    A pax of 1 posted in VA Beach for the Shamrock half marathon. Conditions at the start were 43, pouring rain, and wind gusts up to 40 mph.

    Run 1 mile, repeato x 13.1

    NM:

    YHC was rightfully called out for missing do Dogpile yesterday. Little did YHC know what a mistake that was. When YHC went to bed last night the weather report was cloudy but no rain between 7-10, right on the race window. YHC went to beat dreaming of a PR and good race conditions.

    When YHC awoke and saw the rain pouring down he only had one thought- this is Corporate ‘s doing! From the start through mile 7 it poured while the wind gusted strongly. That was a lot of time for YHC to consider  how Swirly could dial up a storm from over a 100 miles away…

    YHC gave up on his anticipated time and living up to his name ran with his M per her request. Luckily at mile 9 YHC was released to turn it loose and run the last 4 miles in hard. The only benefit of the race was 13 miles toward the March running challenge and a good suckfest of a run like this is ideal BRR practice, Aye!

     

     

  • Beware the Ides of March

    15 friends, romans, countrymen lent their ears, along with the rest of their bodies, to the soggy fields of NoToll on the Ides of March.  It was 51 degrees and cloudy but the rain held off. The PAX still got plenty messy.

    COP:  15 SSH, 15 Merkins, 15 Flutterkicks, 15 Hillbillys.

    THE THANG:

    Mosey to field for 44 BC in honor of the year Caesar was murdered, aka Regicide.  44 Burpees in a Corner, run to each corner and do 11 burpees to total to 44.

    Move to other field for more 4 corners – 44 of exercise at each corner: LBCs, Mtn Climbers, Merkins, Jumpsquats.

    Mosey to pavilion for sets of 23, 23 being number of times Caesar was stabbed. 1st round Boxjumps, 2nd Derkins, 3rd 23 step ups.

    Mosey to field 1 for Shakespeare sets, 1599 being the year experts believe the Bard wrote the play Julius Caesar.  3 sets to total 15 and 99. 5 burpees, 33 Tuck Jumps, run field & back.

    Mosey to center  of field for Ring Of Fire, then to basketball courts to finish with some Mary – 44 Freddy Mercurys, 23 APDs, 10 leg lifts each leg, for Wilson who was a no show for no toll.

    Finish up with COT.

    NM: YHC loves a good theme beatdown. The only thing missing from the RVA beatdowns is a surprising lack of historical facts and trivia. YHC hoped this Ides of March idea solved some of this problem.  There was zero chatter during the 44 Burpees to start and through most of the beatdown. TCLAPS to Jville for going out of his way to get muddy. There was some hesitation on hitting the ground from some of the PAX but all were warned last night of the rain on Twitter thanks to Wilson, who then proceeded to Fartsack – again!

    YHC noticed several of the PAX were working on their jumpshot form during the squats. That should come in handy for 45Mom with Splinter this Thursday.

    Great work Gumbo, one week in you already look stronger. Nice to have BT back stateside as well.

    Announcements: HDHH and Davile  kickoff tomorrow night, RSVP to Lab Rat if you are going. Talk to Jville about a new AO at Godwin on Thursdays if interested.

    Nice work today men – remember all power is fleeting, so keep posting to stay strong,

  • Six pack of Guinness – healthy version

    13 RVA regulars and 1 out of towner from Charlotte took advantage of the last day of daylight in the Gloom before the time change.  It was 60 and sunny, perfect for a Dogpile beatdown:

    COP: 25 SSH, 24 Merkins, 20 Flutterkicks, 20 IPs, 20 LBCs.  Modified Lindsay (up to 30 not 40) – partner up -1 PAX grabs and holds up partners legs – 1 partner does 20 Derkins then other does 10 Shoulder press, 15 & 15, 20 & 10.  Then switch partners.  Repeato.

    THE THANG:   Mosey to bottom of hill past memorial – Guinness 6 pack.  Partners will do total of 125 reps while other runs up the hill to the cirlce and back(similar to Dora 1,2,3).  125 signifying calories in a bottle of Guinness. 6 being a reasonable amount of Guinness for St Pattys day later this week

    First Round – Merkins , 2nd round – Boxcutters, 3rd – Jump Squats , 4th round – Carolina Dry Docks, 5th Round – Flutterkick.  Last one PAX chose to drink responsibly – only half of the last but it goes down the hardest – 65 Tuckjumps

    Mosey to Pull up bars – 5 Pull ups, 10 Dips, 15 Underhand pull ups.  Repeato but increase each by 5.

    Mosey to Hill for Jacobs Ladder.  Then mosey back to the flag for some Honeymoon suite to finish- APDs, Monkey Humpers, & finish on pickle pounders.  Finish with COT.

    Moleskin – Great work by all today PAX. Cotters to Chum Bucket, Goldberg, and Blood Test.  Glad to have you guys back at Dogpile.  Also great to see Gumbo post to his 1st dogpile.  The Lindsay while holding the partner’s legs was not well received.  YHC was not sure if it was because of difficulty, discomfort of being heels above head for 2-3 minutes each, or a combination of both.  Or alternatively that YHC chose to not man up to a full Lindsay count of 40, not 30.  Only one way to find out, stay tuned…

    TClaps for Guinness for informing RVA that he was going to be in town.  YHC took this as inspiration for the Healthy Guinness 6 pack idea.  If the PAX did not enjoy YHC’s idea then please blame Guinness. Great to have you out again and to have The Farm up this week as well.

    Some of the PAX struggled to run straight after the Jump squats and the TuckJumps, even to 65, had the PAX smoked.  Saab got into a rhythm on those though and knocked them out the fastest.

    Finishing with the Honeymoon suite ended up with juvenile mumblechatter, especially without Doner Kabab to demonstrate Monkey Humper technique.  I sense the need for a YouTube video demo…

    Guinness shared with the PAX some facts on the brewer along with some history on Ireland. Several made it to ETs afterwards for some coffee and 2nd F while Chum went on to double dip.

    For those doing the 100 mile challenge – mileage count for this AM is 2.

    Announcements:  New AOs starting in April.  DaVille and W-Dog.  HDHH is this Wednesday out at Atlee for brief AO test then homebrews at the Ratskellar, aka Lab Rats place.  6 months from today the 2 BRR teams will be finishing up in Asheville. Talk to TYA if you want to join as spots are still available.