Tag: 45 Minutes of Mary

Mary Munford Elementary

  • HGH up 771%

    YHC promised to spike you HGH 771% and only 3 studs took the pill (or bait?). Others opted to air grievances and perform feats of strength. But did that swell your balls or add facial hair? I doubt it. Add that to your grievances.

    COP included stretches and various exercises.

    THANG – Sprints = HGH

    6 30-second all-out sprints followed by 4 minutes of rest, stretching, light exercises and mumblechatter.

    BTTF, Numbers, Names and YHC took us out with a prayer for energy, patience and presence.

    No More Gumbo For You!

    here is the science for you: https://www.instagram.com/p/DSKn5xPE1Ka/?igsh=MThha29zdXltMmJqZw==

  • The Fish Wrap Mixtape

    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

  • Cinco De Geratrico…

    Four Gents and one slightly tardy Gerry arrived for what YHC hopes was a sufficient beatdown….

    Shout-out to Applesauce who, upon seeing Saab on the Q sheet, conducted detailed research into obscene jokes to present to the PAX… YHC was both pleased, and a bit flattered by the reputation he has apparently developed.

    Saab Abides (when able)

  • Thanksgiving miracles

    24 grizzled veterans of F3RVA, 1 Prodigal F3RVA son, 2 grown 2.0’s, and 1 F3 out of towner (28 total) joined to see what this years Mary Mumford Thanksgiving workout would bring and this is what happened.

    Slaughter Start, 10 Burpees.

    Mosey out and around the Recess Blacktop/Tennis Courts and back to the Blacktop for a COP.

    Mosey over to TYA’s field for Four Corners: Corner (1) 10 HRM’s, corner (2) 20 WWII’s, corner (3) 30 Squats, corner (4) 40 Burpees (groans immediately ensued). As we made our away around the corners at corner 3 YHC instructed the Pax to find a partner and complete 40 Burpees combined.

    The Pax kept their partners and completed 20 (2-Count) Partner WWII’s and 20 (2-Count) Boo-Yeah Merkins.

    The Pax ditched their first partner and found 2 more for a Triple Check. P 1 run diagonal across the field to the far Tree and back, P2 LBC’s, P3 Squats.

    Once completed YHC called on The Prodigal Son (Toga) and asked how many years he has been gone from RVA (8) and then asked him to pick an exercise that we should do 8 times. Toga picked Richard Kimballs. After explaining what the hell they were the Pax completed them.

    Next we completed exercises as individuals in the narrow part of the field at the small trees. Bear Crawl to the first tree then complete LBC’s, Crab Walk to the second tree and do ? (YHC can’t remember).

    At the end of field YHC asked Fudd how long he had been gone from RVA (3), Gumbo then proclaimed that he was “going away” for 3 years so we YHC asked Fudd to pick an exercise that we could do 6 of. Fudd was speechless so Gomer finished his sentence (Burpees), its amazing how couples finish each others sentences.

    Mosey back to the Monkey Bars and get 2 partners for another Triple Check. P1 runs to the closer Gaga Pit and back. P2 does Incline Merkins. P3 does (5) Pull Ups then Al Gores or Squats waiting for their partner.

    Mosey back over to the field and get a new partner and complete 10 (2-Count) Partner WWII’s and then complete 20 Boo-Yeah Jump Squats.

    Mosey back to the Parking Lot and for 2 minutes of Mary. Flutter Kicks and APD’s to close the workout.

    Announcements – Kubota is signed up to lead The Bridge on Saturday, December 27th (2 days after Thanksgiving). See Slack/send a DM to get in on the Clown Car. Breaking Bread needs a Q for January. Hitchhiker has created a new App called “Porta Dash” in case you need to find a Porta John while running.

    Prayer Requests – none

    NMS – YHC was nervous to be filling in for TYA for the legendary Thanksgiving workout. YHC has contemplated presenting the “real” history of Thanksgiving, but YHC decided to let TYA’s alternative history reign. Thank you for the opportunity to lead.

  • Coupon Triple Triple Surprise

    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

  • Saab@60

    An elite eleven plus one sexagenarian graced the grounds of Mary to experience a true geriatric beatdown.  A variation of Old Hundred was administered along with a series of Court Crawls.  Along the way the PAX was treated to several jokes ranging from Dad Approved, to NSFW, to SO OFFENSIVE you would never share it with anyone – other than your grandmother….

    Thanks to the PAX for joining me in today’s workout and putting up with my nonsense.  As I advance in age I’m reminded that it is not so much about our personal milestones, but more about celebrating the milestones of our friends and loved ones that surround our lives.

    Kudos to Lab Rat for his move to the Meta death star next month…It was great to see you again buddy

    Saab abides (when able)

  • 45 Minutes of Mosey

    13 warriors (including 3 walkers) appeared for a trip through the rough streets of…WestHoe?

    The mumblechatter was strong as we moseyed over to Reveille for Warmarama, where YHC suffered from temporary age-induced brain fog before leading PAX through a 40 count of SSHs and other assorted exercise. Mosey to the Reveille Parking lot for a Triple Check, featuring American Hammers and Squats. Mosey to some other random parking lot for a scrambled 4 corners, with Burpees, LBCs, Flutter Kicks, and Merkins. Wander back to Mary for a shortened version of 11s, with Squats and enough Pull-ups to make a Marine angry. Back to the flag for Numbers and Names.

    Announcements: Hutton is leading many fine HIMs to the Bridge on November 15th, and you should join them.

    Moleskin: As I start my 41st trip around the sun, I find myself filled with gratitude. Gratitude for my M and 2.0s, for the chance to do useful work, and for this F3 community. The last 5 months have been a blessing; and I’m consistently seeing growth in strength and fitness, both physically and more importantly in how I lead in my family, work, and community. Thank you for the challenge and the fellowship.

  • The Theme is “Rain”

    The air was misty,

    the theme was rain.

    -Warmarama: stretches and some Mary under the pavilion

    -Eye of the storm: 15 merkins, leg lifts, pull ups, jerkins, and Lt. Dans

    -Fun on the pull up bars with dips in between

    “God makes the rain fall on the righteous and the unrighteous…”

    -Wall workout: Aussie mtn. climbers, chicken peckers, donkey kicks, and a few others

    -Circle up: copperhead squats & SSH

    If God chooses to be good

    to those who don’t deserve it

    then why shouldn’t you and I?

    COT: The Bridge is coming up, sign up is open for November Breaking Bread. Prayers for Saab’s recent injury which has him sidelined.

  • Just like his namesake

    Eight PAX took off at 5:30 for the COP. One was hesitant to join us while another only made it a few minutes before breaking down.

    COP: SSH, Don Qs, Imperial Walkers, Merkins, Flutterkicks, Scorpion Kicks. Mosey to far end of soccer field for Lindseys: Merkins and Jump Squats. Then 3 rounds of 20 PLTs each. Over to blacktop for Triple check of: Squats and Reverse Crunches. Over to bars for 3 rounds of 8 Jerkins. Head over to tennis courts for several rounds of sprints. Back to flag for 3 min of Mary.

    NMS: Bodos showed up at 5:25 to tell us he would then leave us to go on a training run for his upcoming half marathon. The PAX cajoled him into staying with us while the Q promised to get him in some running. Sabb (aka Saab) tweaked something in the COP and went off to stretch. TYA and Bone Thugs pulled into the COT on their bikes after knocking out some miles this morning.

  • 45 Minutes of Gerry: Icy-Hot Edition

    An elite 8, 2 on wheels, and 1 geriatric made for today’s festivities

    Rundown:  Warmup (included a fan-favorite B-Lickers), Stations (Incline-Merkins, Derkins), Descending Doras (LBC, FKs, Merkins), Old Hundred (condensed version), court crawls (bear, crab, polar bear)

    Moleskin:

    YHC was appreciative being out with the PAX after being on the DL. There was a fair amount of mumble chatter which was politely ignored by YHC who was concentrating on administering the best mediocre workout he could muster.   His NSFW jokes regarding mischievous monkeys and self-help books were received begrudgingly by the PAX.

    Announcements:  

    Leave your Depends at home and support Faceplant who is collecting (infant) diapers for needy families throughout the month of October – he will be at Friday RAMM to collect.

    Best wishes to our PAX member Broadway in his recovery.  Reminder to us all to pay attention to those warning signs and not to hesitate in seeking medical help – it can save one’s life. 

    Saab abides