Tag: 45 Minutes of Mary

Mary Munford Elementary

  • Biking to Mary

    Apparently biking to Mary is the new thing. We has a record three bikers out of 10 pax arrive at Mary this morning – we were all wondering was this Thursday or Friday ??

    Here is how it all went down on a beautiful Thursday morning.

    Warm up’s

    Mossy to the benches – 3 exercises 3 sets – incline merkins, dips, step up’s – 10 each.

    Mossy to the blacktop – triple check run the perimeter of the black top – exercises LT. Dans, WW2’s

    Mossy to the bars – 3 pull ups – 3 sets – exercises incline merkins, ww2’s , dips.

    Mossy to the court – 4 corners – 10 box cutter – bernie saunders – 20 merkins- linge 30 squats – bernie saunders 40 ssh’s – reverso ….

    Mossy to pavilion – 3 sets 20 pole smokers

    Mossy to the flag for some Mary.

    Great work today guys, thanks for allowing me to lead. was good to have 10 strong at Mary this morning. Thanks for taking us out Lockjaw.

    See y’all in the gloom.

  • Often Wrong, Never in Doubt

    8 gentlemen of the gloom , plus 2 canine walkers, gathered at the best AO in RVA for 45 minutes of Mary. Here’s what happened:

    COP on the blacktop: various predictable COP exercises and stretching techniques. Mosey to the treeline

    Chutes and Ladders: Run forward 2 trees, perform 5 reps of an excercise. Bernie Sanders back one tree, then run forward 2 more trees, all the way to the end of the field. Round 1: Merkins. Round 2: Squats. Round 3: WW2s. Mosey to Pull up bars

    Pull Ups Ring of Fire: with the Pax encircled doing various excercises (incline merkins, Carolina dry docks, dips, LBCs), each member of the Pax performs 5 pulls ups one at a time. 2 rounds. Mosey to tennis courts.

    Dora: 100 Jump Squats, 200 2x Flutters, 300 1x Mt Climbers. Best form award goes to Beaver, low marks to team Handshake+Oyster. Mosey back to the flag

    Final COP: 3 minutes of Up/Downs (Burpee Shuffle).

    Numberama, Namerama, YHC took us out.

    NMS: Welcome September weather, we heart you. Thanks to Swirly for correcting my instructions on the Chutes and Ladders, although I still think he might be wrong (please don’t forward this to him). Prayers for Bone Thug’s recovery from surgery, and for all the dudes heading to BRR- we’re cheering for you!

    SYITG

  • WathoHuk comes to Mary

    A Lucky Thirteen came out to Mary not expecting a WathoHuk style beat down. 3+ miles… 5k the hard way.

    Warmarama: Mosey down Commonwealth and stop along the way: Bernie, Merkins, Copperhead Squats.

    The Thang: FOUR CORNERS

    Corner #1: Commonwealth and Monument Ave.
    Merkins x10
    Travel to the next corner: Stop for 20 Dips.

    Corner #2: Monument Ave and North Hamilton St.
    Merkins x10
    LBC x20

    Corner #3: North Hamilton St. and Grove Ave (Reveille St)
    Merkins x10
    LBC x20
    Toe Taps (Rocky Balboa) x30

    Side Quest: 4 Corners
    Mosey to the Church parking lot
    Corner #1: Merkins x10
    Corner #2: Flutter Kicks x20
    Corner #3: Toe Taps x30
    Corner #4: Monkey Humpers x40

    Corner #4: Grove and Commonwealth
    Merkins x10

    Side Quest #2: 4 Corners
    Corner #1: Merkins x10
    Corner #2: Imperial Walkers x20
    Corner #3: SSH x30
    Corner #4: 5 minutes of Mary
    Freddy Mercuries
    Leg Lifts
    Raised Alabama Prom Dates
    Penguins

    BTTF
    Numberama: Namerama
    Announcements
    YHC Took us out

    Moleskin: One of my favorite stops along the Tour was WathoHuk. That AO is typically a 3-4 mile mosey with some boot camp mixed in. Let’s see if we can pull that off at Mary. Four Corners with a long Mosey inspired from a Handshake First Watch Q. Where it seems that each corner was a mile apart. Anyone from Mary check to see if Bodo’s was still in someone’s back yard? Thanks for letting me lead today.

    Oyster

  • I’m Fully Menstruating This Morning

    You have to show up to 45MOM before the bell rings to hear solid gold nuggets like that from Saab, to experience an AO secured by Swirly or to be truly welcomed by THE Yankee Agressor. 14 bright-eyed and bushey-tailed souls experienced this pleasure first-hand this morning. The rest of you jokers have to read about it.

    Bell rang, time to work…

    Mosey to the blacktop for geriatric-approved COP starting with slow DQs and Helicopters and moving on from there for a proper body lube and warmup.

    THE THANG

    11s – PAX lined up on the school end of the blacktop and ran to the fence for 10 Monkey Humpers and 1 2-ct mountain climber, run back to other end 9 and 2 and so on, you know the drill.

    Touch a Tree x3 – Mosey over to the field and line up on the fence to the tennis courts. Partner up. Round 1 – one partner finds 2 trees while other partner does deep knee bends. Round 2 – 4 “new” trees while partner does donkey kicks. Round 3 – 6 new trees while partner does their choice of ab exercise.

    Interlude – Mosey over to monkey bars and plank with hands on the edge barrier. Plank walk to the left, 10 merkins. Plank walk to the right, 10 merkins. Mosey over the pull-up bars. Take turns doing 5 pull-ups; PAX Al Gore while waiting.

    4-corner ladder – Mosey to tennis courts for a compounding and unloading 4-corner ladder. Corner 1 – 10 merkins (choose your style or mix and match). Corner 2 – 10 merkins + 20 jump squats. Corner 3 – 10 merkins + 20 jump squats + 30 flutter kicks (2-ct). Corner 4 – 10 merkins + 20 jump squats + 30 flutter kicks + 40 SSHs. Repeato in reverse unloading or removing an exercise each corner back to 1.

    2 Minutes of Mary, including Freddies, Dollies and Rosalitas

    BTTF, Numbers, Names, COT and YHC took us out.

    Absolutely beautiful morning, great group of guys and a moderate working. BOOM – great start to the day. Appreciate you all for coming out and bringing the energy and the zingers. Great to have Beaver and Choo Choo from New Kent. Come back boys.

    Prayers for Pucker and his siblings as they bring their parents to RVA and care for them. Good luck and may you have lots of patience, strength and alcohol (or your stress reliever of choice)!

    No More Gumbo For You

  • The Magnificent Seven…

    …posted to Mary expecting a geriatric friendly Q.  What they received was a reasonable beatdown that YHC will probably regret later…

    • COP:  B-Lickers were included
    • Doras (FULL):  Each person does the full suite of Doras – with a partner but on their own with the count.  Merkins, LBC’s, Dollys
    • Triple Check:  B-to-Wall, bear crawl to WWII’s, run out and bernie-back.
    • 7 minutes of Mary (Abs of course)
    • Suicides, bear crawls, crabwalks, Bernie-Bears (aka crawl bears)
    • Ring of Fire

    Not much mumble chatter which YHC will chalk off to a fair amount of intensity in the workout.

    Saab abides – when able.

  • Debby doesn’t do Richmond

    Six strong PAX came out anticipating getting soaked. Instead we were treated to a refreshing light rain and an old school beatdown:

    COP on blacktop: SSH, Don Qs, Imperial Walkers, Merkins, Flutterkicks, Scorpion kicks. Over to tennis courts: Dora 123: 100 Merkins, 200 Reverse Crunch, 300 SSHs. Switch Partners and grab a spot on the grass for 3 rounds of 20 PLTs. Mosey over to soccer field for Triple Check: Carolina Dry Docks, WWII Situps, & run width of field & back. Over to dip bars for 3 rounds of 8 Jerkins.

    Back to flag for 2 min of Mary.

    NMS: Great morning to be out in the Gloom with some old school RVA brothers. YHC was expecting a deluge from Debby but all we had was some drizzle while we got after it. Good to see BT, Swirly, and Shakedown out at 45MoM. With the perfect 6 pax number we had to do some Triple Check and Doras.

    Lot of mumblechatter about last minute BRR training and looking back on BRR training miles and pace of younger years.

  • 8 is great at 45MOM

    8 beasts of the gloom appeared at 45MOM for a summer serving of Gumbo. It was extra sticky and a little spicy this morning. 0530 time to Mosey – wait, TYA forgot to wind the grandfather clock last night and is running a little late so we circled back for him…and Hitch…ok, now we are off to the blacktop.

    COP – proper start with slow Abe Vigoda DQs, followed by a bevy of other exercises and much mumblechatter. Truly no better way to start the morning.

    Ok – main event

    Proper Dora

    Partner up at the school end of the blacktop. 1 Partner runs to the fence and Bernie back, Partner 2 does 1 merkin, 2 jump squats and 3 WWIIs – that’s 1. Audible to make the run to the fence twice and back to give Partner 2 time to actually do a few Proper Doras. Completed about 5 rounds and most teams did 50 Proper Doras.

    400 IM Relays

    Mosey over to the tennis courts for some relays. Break into two groups of 4.

    First relay = run, buttkickers, karaoke, skip-jumps. down and back to the end of the court in your specific method while the other 3 plank.

    Second relay = same methods but PAX change what their specialty is. PAX hold six inches while waiting at the starting block.

    Third relay = crawl bear, bear crawl, crab walk, walk crab? Only to end of first court. PAX Al Gore.

    4 Corners

    Around tennis courts – 10 merkins, 20 SSHs, 30 2-ct mountain climbers, 40 squats

    5 MOM

    Mosey back to the parking lot for 5 Minutes of Mary, including Dolly, Rosalita, Flutter Kicks, American Hammers and APDs

    COT, Numbers, Names and Prayers

    NMS – what a great morning. We had a visitor from South Charlotte (Limey) and a talkative bunch. We discussed in detail Bodos’s latest bike accident with thanks that he is ok and also prayers that he hears the message loud and clear – NO MORE BIKE TRAVEL. But, the best moment (or at least best visual) of the day had to be Saab doing skip jumps. If only we had that on video. Then I might be able to get the Bodos summer camp video out of my brain.

    Great morning gents. Thanks for being there.

    Announcements:

    • Homegrown Choose Your Own Adventure Race – 5K, 10K, Half, walk, run, ruck. 0600 at Robious Landing Park behind James River High School. Give me and/or Don Draper a HC if you plan to be there so we can get provisions.
    • Ultimate Frisbee tournament next week 8/6 at NoToll – check Slack and with Swoop
    • Pickleball Tournament 8/17 – Hitch/Oyster
    • 10-year F3RVA Anniversary 9/21-22

    No More Gumbo for You

  • Do we have enough?

    Can you play Ultimate Frisbee with 9 players. You bet!! Clear Eyes, Full Hearts, Can’t Lose. Let’s Go!!!!

    Warmarama: Mosey to blacktop, SSH, Copper head Squats, Imperial Walkers, Cherry Pickers, DQ, LBC, Inverted Scorpion Kicks, Pencil Roll, Merkins, Pencil Roll.

    The Thang:

    Team1: Splinter, Hitchhiker, Anthrax, Handshake, Shakedown (floater).
    Team2: Snuff, Limey, Senor Frogs, Oyster, Shakedown (2nd half)

    Tight field, more running, lots of turnovers. We left it all on the field…

    Oyster

  • Where you are, F3 is

    11 ambassadors of the 3 F’s assembled at Mary Mumford for a long overdue ride on the DTH pain train, only to discover a jolly trolly ride with pleasant musical accompaniment and a simple shape to the course. Here’s where these meandering tracks carried the PAX:

    The THANG: 

    WARMERAMA: 

    • Mosey loop around a half block, and back to circle up in a grassy spot
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom
    • Finish with a Plankorama Review of the F3 Mission, Credo, and 5CP’s

    COP #1: 

    • Mosey around to the grassy area adjacent the basketball court and circle up
    • Play “Three Little Birds” by Bob Marley (3:01)
    • Alternate V-ups or Supermans to the beat, switching (rolling) with each “Don’t worry”
    • (Q turns ON Garmin GPS)

    COP #2:

    • Mosey loop around the basketball court and then turn in to circle up on the field
    • Play “Dancing in the Moonlight” by King Harvest (3:02)
    • Single-leg SSH’s to the beat
    • Squat for every “Moonlight”

    COP #3:

    • Mosey loop 3/4 the way around the football field and circle up 
    • Play “Sittin’ On The Dock of the Bay” by Otis Redding (2:47)
    • Flutters to the beat
    • WWII for every “Sittin” or “Sit”

    COP #4:

    • Mosey down Cary and turn left on Woodlawn, then Left on S Ashlawn and circle up where it meets Commonwealth
    • Play “Have You Ever Seen The Rain” by Creedence Clearwater Revival (2:41)
    • Hand-release Merkins to the beat
    • Hop up for a Burpee Clap for every “I know” or “I wanna Know”

    COP #5:

    • Mosey back out Ashlawn, Left on Woodlawn down to Kingcrest Pkwy
    • (Q turns OFF Garmin GPS)
    • Play “Brandy You’re a Fine Girl” by Looking Glass (3:07)
    • APD’s to the beat
    • Kimchi Twist for every “Brandy”

    Mosey BTTF:

    • x100 LBC’s OYO
    • Merkin ROF

    COT:

    • Counterama # 11
    • Namerama
    • Announcerama (see Below)
    • SHAKEDOWN took the PAX out in Prayer

    NMS:  Well that was fun! Great to be back at Mary after a too-long hiatus – YHC was half expecting a Bleeder takeover for Shark Week which has occurred with YHC’s prior years’ Summer tour efforts, but Handshake reassured it’s not shark week. Next only to the King of Mumble Chatter (Hardywood), the TYA/Saab duo comes in as a close second in hilarity – literally nonstop banter and TMI. Awesome to have Patches (down range from Lancaster PA) post for the second day in a row, and he brought an FNG! Upon introductions the FNG said “you can call me Sif” (abbreviation of his last name), which immediately launched TYA into the most amazing STD nicknaming imaginable. It appeared “Clem” (short for Chlamydia) was the top choice, but later with the FNG’s naming at COT it was shared his company sells acoustic ceiling tiles. So while he was nearly named NRC for “Noise Reduction Coefficient”, the nickname POROUS was chosen – welcome brother! In other news, the PAX enjoyed a lovely musical selection, chosen in particular for the high percentage of Respect PAX, and the singalong vibe was strong for all our COP’s. APD’s in the street to “Brandy you’re a fine girl” may have caused some civil unrest in the neighborhood (or a few blushing cougars peeping between window curtains). In the end, the PAX honored YHC crossing the 100-point mark in the Summer Tour with x100 LBC’s, and then also discovered their morning routine had spelled “F3” on YHC’s Garmin map (you can blame OC for the Garmin gift, but it’s such fun!). Thank you as always for permitting YHC the honor to lead. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • ONGOING – Summer Tour, Dry July
    • TODAY, 7/18 – 1830 Huguenot Landing OTB Paddle (recurring weekly)
    • 7/27 – The Bridge workout 
    • 7/29-8/4 – WestHo Takeover
    • 8/3 – Homegrown Half
    • 8/4 – 6-8am Holy Water Bootcamp
    • 8/6 – Ultimate Tournament at NoToll
    • 8/11 – F3 Family Float on the James
    • 8/17 – Pickleball Tourney
    • 8/18 – 6-8am Holy Water Bootcamp
    • 8/21 – 100th Bday Q by Upchuck at FW
    • 8/28 – New AO at Mosely Elem
    • 9/20&21 – 10 Year Anniv (multiple events)
    • 10/25-27 – F3 Family Camping
    • 11/2 – F3 Daddy Daughter Dance

    Prayer Requests:

    • Gumbo – acquaintance with cancer starting treatment
    • Sippy surgery today

  • Gerry Bifurcated

    A gentlemenly six pack arrived at Mary to witness a tale of two Gerrys. There was an abundance of banter coupled with a variety of physical challenges suitable for all age ranges and abilities.

    Moleskin:

    Apparently Big Data is still a thing, and one can watch their statistics steadily increase in real-time from the comfort of their couch, no workout necessary. You can thank Splinter and his side-hobby for this one.

    Saab (and TYA) abide…when able