Tag: 45 Minutes of Mary

As I finish writing this BB, there is something white falling from the sky. It looks like snow, but that’s impossible. It was 73 degrees this morning, so I know that’s not snow. If you find out what it is, let me know.
The Ghost Flag made its reappearance today. It has been rehabilitated. New flag (the old one was in bad condition). Paint job on the shovel handle and a F3 sticker added.
Extra credit goes to Hitchhiker not only for jogging over but also for his invaluable ‘portapotty’ app.
Disclaimer
• I, a Pigment of your imagination, am the Q for today
• I am not a Professional
• Push yourself but don’t hurt yourself
• Modify whenever you think best
Circle up and
• 20 SSHs
• 10 Man-Maker Merkins
• 15 Crunchy Frogs
• Stretch:
Mosey to the nearest corner of the asphalt playground and label it ‘corner 1’
• 20 IWs
• 10 Diamond Merkins
• 10 each side Suzanne Sommers
• Stretch:
Mosey to middle of the fence on the asphalt playground and label it ‘corner 2’
• 20 Squats
• 10 Stagger Arm Merkins
• 15 Ukrainian Hammers
• Stretch:
Mosey to the other corner of asphalt playground away from the fence and label it ‘corner 3’
• 10 Don Quixotes
• 10 Stagger Arm Merkins
• 20 Heels to heaven
• Stretch:
Divided up into 3 groups of 2. Rotate Clockwise: 1 group goes to ‘corner 1’ another to ‘corner 2’ and 2 stay at ‘corner 3’. 3 times
• 10 Get-ups, (lay on your back and then stand up without using your hands.)
• 20 Merkins,
• 30 Ukrainian Hammers,
Line up in middle of the asphalt playground for 11s
• Mike Tyson & V-Ups
To the wall for
• 15 People’s chair airpress
• 10 BTTW hip slaps in cadence
• 5 People’s chair Milkers
• 10 BTTW Australian Mountain Climbers
• 5 burpees
• 15 People’s chair Lalanne
• 10 BTTW Toe Taps
• 5 burpees
Back to the flag where we joined by a circling TYA on his bicycle while we did a
• 60 count 6-inch leg lift
Announcements
Upchuck is looking for someone to replace him as a leader of the Bridge
COT:
Prayers for friends of Upchuck having severe health issues and for a member of the Pax who recently lost a parent and an in-law.
“No man is free who is not master of himself.” Epictetus

 At 0525 on March 5, 2018, YHC pulled into the parking lot at Tuckahoe Elementary for his first post. YHC had been asked multiple times over the previous year to come to F3, but he always said no. This was the day YHC decided to do it.

After an awkward interaction (the first of many) with Upchuck that ultimately led to YHC’s nickname, Honeydo launched the Q. That boot camp beat the ever-living snot out of YHC. Even through the exhaustion, something was energized; something was revived.

YHC came out once or twice a week for the first few weeks, then rolled his ankle at 45MOM. YHC thought the motivation would be lost, but it wasn’t. Thanks to the help of many in the Pax—most notably Vinny—YHC kept coming back.

While eight years is not a monumental anniversary like 1, 5, 10, or 15, any year that marks the willingness and ability to get up early—regardless of weather or sleep—meet friends at random places around the city, and do silly and dumb things together is something to celebrate.

YHC is very thankful for the friendships that have come from F3 and for the inspiration of both more tenured and more recent Pax members alike. We are all better together than we are as individuals.

Enough about the sappy talk. 9 men met today at Mary Mumford to do a Boot Camp. YHC had planned to go over to the fields, but the gentleman was there marking them so that required YHC to Audible. Various exercises were completed triple check, partner work, bear crawls crab walks, various Ab exercises, balls to the wall. Whatever we could do in 45 minutes.

Announcements Salt Lake has breaking bread Saturday this month, but the Sunday is open. The Alamo 3 year celebration is coming up, which also includes a 2 year celebration for Crabgrass.

Prayer requests for Carmax employees as they transition back to five days full on site, it will be a huge shift for those employees and their families and their schedules of working from home and the flexibility that gave them goes away.

Day four is done. Day five will be at tunnel vision tomorrow.

Thanks for the opportunity to be a part of this group.

PS – Today is also Senor Frogs 3 year Anniversary.

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

A six-pack of gents arrived to work on their respective six packs.  YHC chose a modified version of Bodos’ “Old-Hundred” involving slightly shorter running intervals.  We ended with a solid triple-check.

Good chatter was had throughout, with our newest pax member sometimes forgetting there was a workout to be had in between conversation…Welcome Beta…his name is spot-on.

Saab abides

7 strong and able men started this day with a cheery 70 & sunny disposition.

Introductions, Disclaimers.

Mosey to tennis courts for a not so basic warm up.

Mosey around school property while paying homage to each tree with 5 deep squats and 1 slow burpee merkin.

Mosey to picnic tables for some dips, incline merkins & step ups.

Mosey to parking lot wall for some peoples chair & donkey kicks.

Finished with 8 minutes of Mary.

Numbers & Names.

No announcements or prayer requests.

Have a great day!

Four of Richmond’s finest abandoned the Fart Sack to soak up a hawt potato with brotherly exercise. Temperatures remained 70 and sunny. According to the Amazon driver conducting a drop off at 6:03 a.m., the following might have happened.

Senor Frog Q:

Mosey to the dentist’s parking lot. Disclaimer. Senor Frog is not a personal trainer. (And, soaking is not sex. Really. You believe that, don’t you?) All of these things have been decreed from on high.

SSHs, dead man hang, pigeon (Right, then left), Wilson’s wife, inverted scorpion kicks, jazzercise (with enthusiasm).

Faceplant Q:

Traveling COP. Onto Groooove. Left on the next road (Woodlawn), left on Kingcrest…, nope, still too icy, so keep going, then left on…North Ashlawn…nope, still too icy, can we get to the church parking lot on South Ashlawn (?), yep, let’s do that.

At various types of vehicles, conduct 5 exercises, which were squats, SSHs, squats, and SSHs. Act childish along the

Continue moseying to the church parking lot for a triple check, so partner up with one guy. Ok, that’s not right. It’s a Dora, so…three rounds…merkins, dips, and half the group did SSHs while the other guys were apparently solving world hunger or developing a cure for the common cold, or debating whether young Morons really believe that “soaking” is not sex. (If anyone in the PAX believes that soaking is not sex, feel free to share that here. It’s a safe space. No judgment. You believe that, right?).

UpChuck Q (with only 25 minutes to prepare, YHC seems surprised to have the Q):

Reverse traveling COP…5 of things at various cars, adeptly picking the least iciest, most driest spots on the road to stop (Handshake was not there to make a crack about “driest”). For real. YHC kept the PAX dry. In fact, YHC showed genuine concern for the PAX. At the third stop, Hazel, Fiver, Bigwig, and BlackBerry all awoke from the half-slumber of WWII’s in the middle of South Ashlawn at 5:58 a.m., and yelled,”Hrududu, hrududu, hrududu!!!” In YHCs almost 10 years of F3, this was a first…an actual Amazon delivery being made amidst the PAX right at 06:00. Incredible. Pleasantries were exchanged with the driver.

The PAX moved aside, and then did our WWIIs to completion. (To be clear, this is not like soaking, which is not done to completion. It’s just done to, YHC supposes, nothing. If it were something, it would be…well, sex, which, to be clear, it’s not sex. So, just to nothing.) Ok, let’s move on. YHC said today was childish.

Circle up at the mini-circle, or the “thing that we run around” or whatever Saab called it.

10-20-30-40, each followed by a loop around the “thing that we run around right there.” WWIIs, merkins, something else, and reverse crunches.

Saab Q:

The Traveling COP continued to travel. 5 burpees at roughly each lamppost.

Circle up under the picnic area for 5 MOM, and then conclude with Ring of Fire doing 10 merkins of each man’s choosing.

Mosey back to the virtual shovel flag for numbers, names, and YHC took us out with a reminder that, since none of us expected such an incredible opportunity to have a group in their lives, let’s make the most of it for ourselves and for other men. Let’s do two things – participate in all three F’s, and give away the gift we have been given.

NMS: Good stuff today, fellas. Always good to see Faceplant and Froggy, and super cool to catch up with Saab, who YHC had not seen in some time. If you had 6:07 a.m. in the “When Will Esther Williams Name First Be Spoken Contest,” then you are a winner.

Announcements:

Frozen Triangle will live up to its name. 3 boot camps, run nine miles. (There’s also a rucking option, which is less frozen, but still a triangle).

Prayers for YHC’s friend Becca. Glioblastoma. 53. She’s a good human.

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

As everyone knows, I’m always one for games. So today’s beatdown leaned heavy into fun, confusion, and mumble chatter.

We kicked things off the right way with a solid stretch, because stretching is important. Six PAX circled up for a waterfall of burpees, each man adding one at a time until we hit 100 total. There was notableresistance from the peanut gallery (👀 Upchuck), but once we found our rhythm, things moved fast. By the time we hit around 50, we were cruising and wrapped up strong at 100.

Then it was on to the main event with a twist. I brought along two 15-lb weights (my wife’s… don’t tell her), and the rule was simple: the weights go everywhere. We alternated carries, and while I’m pretty sure not everyone touched them equally… that’s okay. That’s what the PAX is for pick up the slack when needed.

Weights in hand, we moseyed over to Stewart Ave for one of my favorite chaos workouts:
Run down the street, and every vehicle that passes dictates the exercise.

I didn’t do a great job explaining—or remembering—the exercises, but it went something like this:

• SUV → 5 Merkins
• Pickup truck → 10 Merkins
• Crossover → Partner up for Boo-Yah Merkins
• Silly / odd vehicle (including a boat) → 15 Monkey Humpers

There were a lot of crossovers, plenty of confusion, and even more complaining—but the PAX rolled with it. We ran Stewart one way, then back the other, adjusting rules on the fly as the chaos unfolded.

From there, we headed back to the playground blacktop for a Triple Check:

• Round 1: Weighted lunges / Flutter Kicks / WWII sit-ups
• Round 2: Run / Flutter Kicks / WWII sit-ups
• Round 3: Weighted lunges again / Flutter Kicks / WWII sit-ups

While grinding through the Triple Check, we mixed in the Question of the Day—fittingly car-related: What was your first car?
Highlights included Senior Frog’s Pontiac LeMans and Upchuck’s absolute unit of a Chevy Caprice battleship.

We finished by heading back to the flag for a full round of Mary—mostly so Upchuck could make sure he really got his work in.

Closed out with prayer, lifting up those less fortunate—especially with cold weather coming—and a reminder to keep them in mind. I also shared that my father was recently diagnosed with prostate cancer, and I truly appreciate the prayers and support from the PAX.

Strong mumble chatter, strong work, and a great way to start the day. Appreciate every one of you—this is exactly what sets the tone right.

Last announcement, pigskin is heading to the bridge this weekend and he could always use extra folks for Saturday it’s a great opportunity and a moving experience if you’ve never been.

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