Author: Bodo’s

2 mighty men — no actually, 3 men! … no wait 4 men! — joined up for an early morning adventure at 45MOM. All of us were in shorts and t-shirts, except Hitch, who was dressed like we were in upper Canada. Here’s what happened:

COP on the corner of Grove and Commonwealth.

Lindsay: 30 Dips at the picnic tables, 10 jump squats at the school entrance, and so on. Mosey to field.

10 Tree Commandments: Mosey bro code style from tree to tree, stop at each one for a set of exercises called by the Q.
Tree 1 → 10 merkins
Tree 2 → 20 squats
Tree 3 → 30 flutter kicks IC
Tree 4 → 40 mountain climbers IC
Tree 5 → 50 LBCs
Tree 6 → 40 mountain climbers IC
Tree 7 → 30 flutter kicks IC
Tree 8 → 20 squats
Tree 9 → 10 merkins
Tree 10 → 10 burpees

Mosey to tennis courts

Dora: 100 Merkins / 200 Monkey Humpers / 300 Invisible Jump ropes. Mosey back to the flag

COP: American Hammers and Freddie Mercuries IC

COT: Numberama, Namerama, YHC took us out

NMS: Hitch joined us 5 min late, then Last Time happened to be running by and we roped him in to join us. Lots of talk about Hitch’s recent entrepreneurial initiatives, including ways to monetize/amplify the PortaDash app — including nicknames, badges, platinum level buy-ins. All this devolved into personal defecation stories. SYITG

7 Champions of the Darkness decided to forego the 5:30 Zing Fit bodypump class and gather in the icy gloom of Mary. Due to conditions, the Pax stayed under the pavilion for the entire 45 minutes. According to the penguins skittering by on the adjacent tundra, here’s what happened:

COP: quick warm up to keep us moving

10 minutes EMOM

• odd minutes (1,3,5…): 20 squats. 10 merkins. Jog in place for rest of minute.
• even minutes (2,4,6…). 30 Mtn climbers, 20 SSHs, shadow box for the rest of minute.

Partner Heater

• Round 1: P1 20 lunges, P2, wall sit. flip flop. 3x
• Round 2: P1 15 Hand release merkins, P2 High knees. flip flop 3x
• Round 3: P1: 20 SSHs, P2 shoulder taps. flip flop. 3x

Tabata. 20 seconds on, 10 seconds rest. 8 rounds

• Burpees, Squat Jumps, Mt Climbers, SSHs, Burpees, Squat Jumps, Mt Climbers, SSHs

10 count rest, Repeat Tabata .

Mary COP: each PAX leads an ab excercise IC.

final minute: Up Downs.

Numberama, Namerama, YHC took us out

NMS: Awesome to have 7 of us out this morning. Lots of Q heckling but I managed to divert it to other Pax members, mostly Faceplant. Lots of disappointment that I didn’t provide coffee and butt warmers, but you’ll get over it.

Thanks for coming out guys!! SYITG

Six champions of Westhoe found their way to Mary for a Thursday beatdown. The conditions were cold dark and windy, but it was 70 and sunny in our hearts. Here’s what happened:

COP: Helicopters, DQs, Ukrianian Soldiers, SSHs. Mosey to field

Tree Ladder: Run as group from tree to tree and perform exercises together.

• Tree 1: 10 Merkins IC
• Tree 2: 20 Squats IC
• Tree 3: 30 Flutter Kicks IC
• Tree 4: 40 Mtn Climbers IC
• Tree 5: 50 LBCs IC
• Tree 6: 40 2x Mtn Climbers OYO
• Tree 7: 30 2x Flutter Kicks OYO
• Tree 8: 20 Squats IC
• Tree 9: 10 Merkins IC

Dora: At the tennis courts, break into pairs for a Dora

• 100 Merkins
• 150 LBCs
• 200 SSHs.

The Block

4 rounds of a Block of Exercises, with increasing pace intensity in each found. PAX complete as many rounds as possible in the given time. The exercises were: 20 2x Flutters / 15 Squats / 10 Merkins / 5 burpees.

• Round 1: 4 mins AMRAP. Easy pace
• Round 2: 3 mins AMRAP. increase intensity 20%
• Round 3: 2 mins. AMRAP. increase intensity another 20%
• Round 1: 1 min AMRAP. Everything you’ve got!

Mary: End with some Mary- American Hammers, Freddie Mercuries, WW2s.

Numberama, Namerama, YHC took us out.

NMS: Parking lot coffeeteria is always a good time. Tclaps to new guy Elway who has posted 3 times since Saturday. Great work men!! SYITG

A thoroughly biblical number of twelve mighty men converged at Mary for a Bodos beatdown. The mockery was in plentiful abundance today, but the Q persisted. Here’s what happened:

COP on the blacktop: standard warmup. Imperial Walkers, Ukranian Soldiers, SSHs, etc etc

The Body Factory: Run a lap around blacktop as a pax, then commence the following as a group:
– 20 Merkins
– 20 Jump Squats
– 20 WW2s
– 20 Single Leg Deadlifts (10 each leg)
– 10 Burpees
Rinse and repeat 4x.

Triple Check: on the farside of the tennis courts, groups of 3. P1: Wall sit on the fence // P2: LBCs // P3: Run to monkey bars, 5 pull ups, run back.

Mosey back to the flag

5 minutes of Mary: American Hammers 25xIC, Freddie Mercuries 25xIC, Flutter Kicks 25x IC, LBCs 10xIC.

Numberama, Namerama, YHC took us out.

NMS: Welcome Fish Wrap! Or Fish rap? Or Phish (w)rap? Great to have an old friend come out as an FNG and a big crowd to welcome him today. Some 2ndF with Coffee in the parking lot was excellent. Grateful for this group and the very best way to start the day. SYITG

10 Gentlemen of the Gloom converged at Mary to start our Thursday in the very best way. After checking for the nearest emergency toilet options using Hitch’s new app, we launched forth at 0530. On the way to the COP, we stopped by YHC’s car to pick up some coupons.

COP: Deadman hang, DQs, Imperial Walkers, Ukranian Soldiers, etc.

Coupon Triple Triple: Three rounds of three triple checks with coupon work. Round 1: P1 Lunge pass throughs, P2 overhead press, P3 run to the fence, Bernie back // Round 2: P1 Goblet Squats, P2 Kettle bell swing, P3 karaoke to the fence and back. //Round 3: P1 – alternate rows 10x P2- Bench press, P3- bear crawl half way to the fence, run to the fence and back. Deposit the coupons on the way back to the flag.

Final COP: end with some ab work. LBC 25xIC, Freddie Murcury 25xIC, American Hammer 25xIC, Flutter Kicks 25xIC. End with 10 burpees OYO and some stretching.

Numberama, Namerama, YHC took us out.

NMS: Coupons are a rare sighting at 45MOM. Not all were happy to see them today, but it was good to get some solid strength work in. Great groupings and perfect temp.

SYITG

14 champions of the darkness rejected the siren song of the fartsack and gathered at the finest AO in the near West End . Saab (15) was there too at the beginning and Bone Thugs (16) showed up at the end, but the core of us launched forth for a classic beatdown. Here’s the thang:

COP on the blacktop: standard fare, warm up + stretching + core work

Eye of the Storm (thanks to Vandalay for the name). 25 IC reps of an exercise in each corner, run to the center for 1 minute of cardio work. Corner 1: Lt Dans x25 IC, run to the middle for 60 seconds of Mtn Climbers. Corner 2: Merkins x25 IC, run to the middle for 60 seconds of High Knees in place. Corner 3: LBCsx 25 IC, run to the center for 60 seconds of Plank Jacks . Corner 4: Squats x25 IC, run to the center for 60 seconds of burpees. Mosey to Tennis Courts.

Triple Check: P1: Balls to the wall (on fence), P2: WW2s, P3: run to monkey bars for 5 pull ups, run back.

Mixed Suicides: Pax lines up on baseline, Duckwalk to the end of first court, sprint back. Crab walk to end of 2nd court, sprint back. Bearcrawl to end of third court, sprint back. Bernie Sanders to end of fourth court, sprint back. Mosey back to the flog.

Closing COP: Flutter kicks x25 IC, Freddie Mercury x25 IC, Heels to Heaven x24 IC, SSHs x25 IC.

Numberama, Namerama, YHC took us out.

NMS: Westhoe is holding strong with super high numbers for Thursday AOs! Great to have such a lively group this morning. The trinity of Handshake, Oyster and Upchuck is a formidable peanut gallery that requires tremendous concentration for the Q. Oyster ragged me about always pulling out the same old stuff, so I tried to mix it up. Also – Welcome Sorbet to Richmond! new transplant from Charlotte.

The M and I went to a talk at UR by journalist David Brooks last night, and he cited some distrubing stats:

• 35% of Americans say they are persistently lonely.
• 45% of high school students say they feel persistently hopeless or despondent.
• The number of Americans who say they have no close personal friends has increased fourfold since 2000.
• Over half of Americans say that “no one knows them well.”
• Suicide rates in the U.S. have increased by more than 30% since 2000

These are hard times, and a lot of people feel sad and hopeless. F3 is all about being a movement of resistance against these trends. Let’s be agents of friendship, purpose and hope in our communities!

11 gentlemen of the gloom emerged for a beatdown at the finest AO on Grove Ave. After Saab nagged and tormented the Q for the first 5 minutes for not properly beginning the workout in his estimation, YHC called for a field trip. Here’s where our travels took us:

Burpee Alley: Run the length of Hanover from Commonwealth to Shadwell and perform 3 burpees at every lamppost. Mosey across Grove to parking lot.

Wall to Wall: Partner up. Round 1: P1 runs to wall and performs 10 2x Chicken Peckers, P2 Wall sits + overhead press. 3x. // Round 2: P1 runs to wall and performs 10 donkey kicks, P2 wall sits with muhamad alis. 3x. // Round 3: P1 runs to wall and performs 10 2-count dirty hookups, P2 wall sits + head shoulders knees and toes. 3x. Mosey east down Grove to Lock Lane.

Lock Lane: stop at 3 lamposts for 3 burpees each. Mosey to First Pres lot.

Triple Check: P1: LBCs // P2: Squats // P3: Run to the fence and back.

Mosey all the way back to the flag with a few stops for burpees.

COP: 30reps 2x American Hammers, 1 minute of Up Downs.

Numberama, Namerama, YHC took us out for the COT.

NMS: 100% retention rate for our 2 FNGs from last Thursday- way to go Crystal and Help Desk! Great morning to be out, we covered a lot of ground.