Tag: 45 Minutes of Mary

7 Tree Touchers descended on the forest surrounding Mary Munford’s campus for this week’s edition of 45MOM. Bright eyed and bushy tailed, YHC arrived wide awake thanks to the 2.0’s recent chapter of the 4 month old sleep regression. YHC thought the 3am and 4am wakeups were a thing of the past, but the 2.0 proved the opposite the last couple of weeks.

As Hitchhiker approached at 5:29:56, YHC took off towards Grove a brief 4 seconds later. Mosey around the school, circle up near the globe on the blacktop for COP

COP

SSHs, DQs, Imperial Walkers, Ukrainian Soldiers, Scorpion Kicks, LBCs, brief Broga stretching

The Thang

Touch A Tree

mosey to the soccer fields, partner up for touch a tree… try not to make direct eye contact with the passerbys as you touch a tree

rounds of monkey humpers, copperhead squats and reverse crunches

15 count courtesy of Handshake…. mosey to the Tennis courts

4 Corners

bear crawl to corner 1 -> 25 copper headsquats

bernie sanders to corner two -> 25 hand release merkins

bear crawl to 3 -> world war IIs

bernie to 4 -> 25, 4 count SSHs

20 count courtesy of Hitch

Dora 1-2-3

mosey to the bball courts

pace car runs to and back

100 merkins, 200 copperhead squats, 300 LBCs

mosey back to flag

5 minutes of mary

hello dollies, APDs (limited due to visitors), rosalitas, LBCs, obliques

ring o’ fire

Numberama, Namerama, YHC took us out

Sending prayers to Splinter and his family.

Summer Tour in Full Swing. Nano Region Takeovers are looming.

Great to see some folks YHC hadn’t seen in a year or two.

Make the most of today. SYITG.

7 bootcampers plus 2 romantic walkers gathered on a lovely morning for 45MOM. Here’s what transpired:

COP after a mosey around the school.

DORA on the tennis courts: 100-HRMs, 200-Imperial Squat Walkers, 300-Flutter kicks

Suicides across the tennis courts

Ring of Fire: Plank around the monkey bars. Pax takes turns performing 5 pull ups while the rest are doing Mountain Climbers. 2nd round: Plank Jacks. Mosey back to the flag

COP: LBCs, American Hammers, Freddie Mercuries.

COT: Numberama, Namerama, YHC took us out.

NMS: The BB title is not a phallic joke, sorry Saab. After my recent accident in “the neck of the woods” around rural Connecticut in which I nearly “lost my head” literally and figuratively (@ Oyster) , an ER doc told me if the rope had struck my neck one inch lower then it would have crushed my larynx and I would have suffocated and died out in the woods. Which got me thinking about how many times a year (a month? A day?) we are one inch from death without realizing it. Every moment of life is a gift- live gratefully!

5 men of F3, securing the AO while Bodo’s is out on IR. Keep your head up buddy!!

Warmarama: Long Mosey over to the Church.
SSH, Arm Circles, Imperial Walkers, DQ, Copperhead Squats, Cherry Pickers, Merkins, Hand release Merkins, LBC, Rosalita’s, Heals to Heaven.

The Thang: Hot Potato Throw Down

Oyster: Eye of the Storm: 5 Burpees run to a corner complete exercise and run back to the middle 5 more burpees.
Corner1: 20 Merkins
Corner2: 20 WWII
Corner3: 20 Squats
Corner4: 40 SSH

Handshake: Mosey to end of the parking lot. 18 parking Spaces
2 Hand release Merkins, 5 WWII, Pencil Roll to the next Parking Spot. x 18

Crunchy Frog – Ring of Fire. Oyster’s Crunchy Frog needs work.

Hitchhiker: Mosey to the next church (Methodist?) parking lot. ?? Check
Round1: Partner1 Run Full Lap. Partner2 Merkins – Switch
Round2: Partner1 Run to the end and back. Partner 2 – Squats – Switch
Round3: Partner1 Run to the end and back. Audible
Mosey

Senior Frogs: 15 Squats OYO

1-800: Mosey back to the Flag. Broga.

BTTF: YHC took us out!

NMS: Another fine morning in RVA. We all agreed it’s too bright though and we all like working out in the pitch black. Some of y’all are not that good looking. Prayers to Bodo’s while he recovers. He was in the northern neck on a scooter and almost lost his head due to a clothesline. Keep your head down and work through the recovery. We will see you on Monday!! No headshots though!

Announcements:
A lot of you have been asking… Yes, Pickleball starts Monday at Forest Hill Park. 5:30am
Every Monday. Tournament will be scheduled for the end of the Summer.

Three Mary’s, including a Jimmy, arrived just in time to fire up 45MOM for the week. Clock struck time so YHC got us rolling. Mosey to the tennis courts, avoiding the new tripping hazards, for:

COP

• 20x SSH
• 10x Helicopters
• 10x IWs
• 10x DQs
• 15x Flashdances
• 10x Merkins
• 15x LBCs

The Thang

Line up on the side of the tennis courts for triple check. Flutter kicks, CDDs, pace car runs and does 2x, 3x, 4x, 5x burpees at corresponding breaks in the courts.

Short mosey to the track for a couple rounds of circuits, leg lifts, pull ups, step ups.

Transition to Slippin’ Jimmy for 2 rounds of 4 corners. 10x merkins, 20x american hammers, 30x LBCs, 40x squats.

Shift to Hitchhiker and mosey to the pavilion. Pole smokers, dips, WWIIs to get ready for beach body.

Mosey back for numbers, names, and Jimmy took us out.

Moleskin

You learn a lot about people when there are only 3 of you at a workout. Ample time for mumblechatter ranging from adult talk, sports overload, teen driving habits, and ecommerce spitefulness.

Prayers for those in our lives that have gangrene.

Splinter out.

For the first time in 364 days YHC stuck to his Q sheet sign up and welcomed a crew of 5 plus YHC to another Thursday Gloom at Mary. Upon arrival YHC wasn’t sure of a few things:

1. where to park at Mary Munford =>YHC moved twice
2. numbers to expect given a heavy week of VQs => a super 6 including a downrange visitor YHC assumed was Canadian (Hoser of F3 Franklin, TN)
3. how much rust is evident when this is YHC’s 2nd Q in the last 3 years => a lot more than you’d like
4. how out shape is someone who hasn’t worked out much in the last several months and has an 11-week-old at the house => very

One thing was certain: the bottom of the hour hit and YHC needed to do a quick scan of the options at the Mary Munford Athletics fields and courts

COP

quick mosey to the tennis courts, circle up for SSHs, DQs, Ukrainian Soldiers/toy soldiers according to our visitor, scorpion kicks, merkins, LBCs, brief broga stretching

The Thang

Phil Ford’s 4 Corners

utilizing the corners of the tennis courts, compounding 20s of

20 merkins, 40 jump squats, 60 monkey humpers and 80 SSHs

brief broga stretch and hop over to the BBall courts

P-I-G

As YHC traversed to COP YHC noticed James Naismith’s finest contribution to the sporting world laying along the border of the blacktop

time for a quick game of PIG

if you miss you add a letter and do 5 burpees

YHC was knocked out first

acrobatic reverse layups from Bodos and Upchucks trick shots stole the show…..Said shots led to his victory.

With enough time for a triple check of runs, Lt. Dans and plank shoulder touches and 6 minutes of Mary, the PAX headed back to the flag for

Numberama, Namerama and YHC took the PAX out in prayer.

Please lift up those in our hearts named (Upchuck’s nephew) and those unnamed.

If you’re aware of F3RVA’s slack channel you’ve likely heard of GrowRuck. It’s in a couple of Saturdays. Thanks to DTH’s recent post for the following details:

• GrowRuck RALLY (5/3) – please get your $25 to Orange Crush (venmo: sean-mccandless-3) to cover food/venue
• GrowRuck CONVERGENCE – 7am 5/4
• GrowRuck GROWSCHOOL – best $50 you can spend for an AMAZING F3 leadership course – Register HERE: https://app.racereach.com/event/gte-47/event_register?app=epage&xs=1713958610&pagez=event_register&context=1713958610&PHPSESSID=412352f711fb6390450f2ae36ec05626&end=1

A lot of good times, tough times, triumphs, defeats, but most importantly blessings in the last 365 days. Appreciate the opportunity to celebrate 35 trips around the sun and the opportunity to lead once again. Look forward to the next 35+ trips around the sun.

Wojo

Six regulars started the morning with clean hearts and good intentions. 

Four Men + Two Walkers.

Mosey counter clock wise around the school to black top for a warm up.

SSH, DMH,Don Quixote,Arm Circles, and some other stuff…..

Mosey across neighborhood to front of church for some partner core exercises.

Partner runs the loop as timer. 

WW2, Scissor Kicks, LBC, Pickle Pounders, ABD, 

X2

Mosey counter clock wise around church to bench tables. 

Step Ups & Dips

X100

Mosey back to black top area stopping for some deep squats.

25+25

“Fast Mosey” back to school parking lot for COT. 

No Announcements this morning. 

Prayer Request- Upchuck asked us to keep Lock Jaw in our thoughts and prayers. 

Señor Frog took us out.

Several PAX members noted that Hutton usually does a Masters themed workout ahead of Masters weekend and were surprised (perhapssad) that YHC was the on the Q sheet. With no Hutton in sight, the 7 PAX assembled headed out.

First, mosey to the blacktop to warm up with SSHs, Ukranian Soldiers, Don Quixotes, Helicopters, LBCs and Merkins.

Then, mosey to the front of Reveille UMC, with a stop for 3 burpees.

Partner up for a Dora. P1 runs to the circular drop off in the front, Bernie Sanders around the loop and then run back. P2 does exercises. 50 flutter kicks, 100 squats, 150 LBCs.

Mosey to the back parking lot of Reveille for a Triple Check. P1 runs the outer loop of the parking lot (no short cuts through the middle row). P2 does dips. P3 does WWIIs.

Mosey back to the flag down Kingcrest Parkway. Along the way, do lunges along first median, bear crawl the second median and lunges on the third.

With one minute left, the PAX completed a round of American Hammers before numberama and namerama.

Announcements – Bodos and Oyster are in a pickleball tournament next Sunday. Several PAX members are running the Monument Ave 10K – come out to cheer.

YHC took us out with a reflection on the power of prayer in our every day lives.

Six resilient leaders braved the morning’s gloom, gazing up at the partially veiled crescent moon.

We convened in the parking lot for a single burpee.

Then, we strolled to the tennis courts for introductions and a round of COP (Circle of Pain). Our routine included SSH (Side Straddle Hops), Don Quixote, Imperial Walkers, Ukrainian Soldiers, Fud, Wilson, Merkins, HRMs, and LBCs (Little Baby Crunches).

Next, we ambled to the trees lining the sidewalk to keep Oyster dry and content.

At each tree, we performed 10 deep squats, one merkin, and LBCs.

Returning to the parking lot, we formed a circle for a session of Mary (core exercises).

Announcements: Fergie will lead Dog Pile this Saturday. Let’s show our support.

Despite Hand Shake’s absence for a beach holiday, his family remains in our thoughts and prayers.

In a moment of gratitude, YHC (Your Humble Correspondent) expressed appreciation for the brotherhood of F3, acknowledging the dedication of each member striving for daily improvement, rain or shine. Despite playful banter about avoiding puddles, the Pax (group of participants) appeared to thoroughly enjoy the morning’s activities.

Señor Frog.

3 bootcampers and 3 walkers converged on this rainy morning. The walkers headed out and we other 3, after a warm up mosey, made our way to the pavilion for some ground and pound. After some stretching COP, we commenced the following ladder:

100 SSHs
90 Squats
80 LBCs
** 15 Burpees **
70 Mtn Climbers 2x
60 American Hammers 2x
50 Merkins
** 15 Burpees **
40 WW2s
30 Ball Dippers 2x
20 Hand Release Merkins
10 Burpees

When finished, we moseyed up and down Commonwealth and returned to the pavilion. We cut the exercises in half and worked our way back up the ladder, finishing with 50 SSHs.

COT, YHC took us out.

NMS: Happy Birthday TYA! It must feel amazing to be an octogenarian. We love you buddy. Today is Maundy (not Monday) Thursday. Maundy comes from the latin word Mandatum, meaning “command.” This day remembers the last meal Jesus had with his disciples when he washed their feet. He then said: “A new command I give you: Love one another. As I have loved you, so you must love one another.”

Six strong studs started the 1st day of Spring off right at Mumford. No basketballs or glowing rims to be found, as BigData’s colon rests up from a busy week. Instead we did:

COP: SSH, Don Qs, Imperial Walkers, Merkins, Flutter kicks, Scorpion Kicks.

Fartlek up the street, alternate sprint and jog in between streetlights. 4 corners on the field: 64 LBCs, 32 Reverse Crunch, 16 HRMs, 8 Burpees. Head to middle of field: 4 HRMs, 2 Burpees.

Over to blacktop for Dora 123: 100 HRMs, 200 Pickle Pounders, 300 LBCs. Keep partners: 4 rounds of 8 Jerkins. Mosey to Tennis courts for rounds of sprints and lunges. Some bear crawls too. Mosey back to flag for 4 min of Mary. YHC took us out.

NMS: Solid PAX this morning as we keep moving in the windy conditions. Bodos seemed to be looking to whet his competition whistle this morning but no games to be found. Guess he needs to come out for Pickleball soon. Jerkins on the yellow dip bars are unpleasant as they are extra-girthy and not easy to get a good grip on.