Tag: 45 Minutes of Mary

Mary Munford Elementary

  • Organic Convergence

    Fifteen gentlemen and scholars arrived at Mary today with no enticement needed other than seeing Splinter on the Q. After the northern peacock strutted his stuff to our visitor and then shielded himself with the wall named Swirly, off we went to the blacktop for today’s 45MoM fun.

    COP

    COP stands for Circle of Pain. It doesn’t stand for Circle of <insert other ‘p’ word here>. Therefore we did hard things.

    • 10x Hellicopters
    • 1x Burpee
    • 20x SSH
    • 2x Burpees
    • 10x Merkins
    • 3x Burpees
    • 10x Copperhead Squats
    • 4x Burpees
    • 10x Penguins, appropriately stored up from yesterday’s Oyster snubbing. Rosie was offered the opportunity to leave at this point but wisely decided to stay
    • 5x Burpees
    • 10x Don Quixote’s, Abe Vigoda style & approved by Saab with an 👌
    • 6x Burpees
    • 10x High Knees
    • 7x Burpees
    • 10x CDDs
    • 8x Burpees
    • 10x Side Lunges
    • 9x Burpees
    • 10x APDs
    • 10x Burpees
    • 1x Mountain Climbers

    The Thang

    Brief mosey over to the western edge of the field for our next exercise. 11s using trees as the markers. Someone astutely pointed out that one of our trees was gone so how would we do 11s? We figured it out. Run to the first tree then 10 merkins, back to the line for 1 jump squat. Continue along the trees, adding the far sidewalk as the 1/10 set. Various 10 counts offered by Last Call and 1-800. Kubota demonstrated his graduation from Wilson’s school of winning by offering himself a healthy head start after each set.

    Slow, sweaty saunter back to the edge of the school where we tripled up for a check. Air presses, pickle pounders, and karaoke to the fence and back were called. Classic 45MoM variation of this staple.

    Scurry back to the flag where we circled up (with YHC in the circle) for 4 minutes of mary which included 20x each of LBCs, Flutter Kicks, Freddie Mercuries, and American Hammers. Mumblechatter was so high during hammers that we lost count and called time. Kubota advised in advance he needed to leave right on time, which was allowed even though he left a minute early.

    Numbers, names, YHC took us out. Celebrating new life and the strength and power of the human spirit.

    Announcements

    • Homegrown half early August
    • Convergence next Thursday @ Batteau
    • Slack is open 24/7 for jovial banter and mudslinging

    Moleskin

    Thanks to Rosie and Cal Worthington for the extra nudge to show up at 5 for a little bit of pre-work. No extra backblast here, just a few dudes sharing fellowship and getting stronger. Only took 30 seconds before a truck doused us with puddled rain water. There is nothing more refreshing on a 75 degree morning than being pummeled by street water that has been cooking on the hot pavement. Thanks for Cal for ducking so YHC could experience the full onslaught.

    The main event started with ample chatter. Last Call even showed up, likely expecting no hills, to which he was rewarded.

    History lesson, 45 Minutes of Mary was the 2nd workout created in F3RVA, and we had a founding member in our presence today. Great to see 15 strong show up for one of the OG workouts in RVA. Goes to show that even after almost 10 years, you can still introduce variety to a tried and true AO.

    No, no monkeys flew out of anyone’s buttholes, but there may have been a few desires to hurl today. We can only hope that the sight of TYA’s creamy white thighs didn’t make anyone feel kind of funny today, you know like when we used to climb the rope in gym class?

    Thanks for letting me lead today. Splinter out.

  • Your mother, lady in robe, 45 MOM respect crew.

    Today’s SOJ takeover at Mary Mumford brought forth a unique vibe with the Silver Sneakers edition. The spirit of camaraderie was alive as TYA, Saab, Oyster, 1-800, Hitchhiker, and Heist gathered for a session that combined fitness with some good laughs.

    The workout kicked off with a Warm-A-Rama around a painted America, a.k.a. ‘Murica. I first ripped through the official F3 mission statement: to plant, grow and serve small workout groups for men for the invigoration of male community leadership (I think the guys were impressed). Started with side straddle hops (of course), nice and slow Don Quixotes, dead man hang, LBCs, APDs (another TYA favorite), a few merkins, *Roscoe’s Mom stretch*, Wilson and Fudd’s wife.

    *The infamous Rosco’s mom stretch story was shared. It’s been nearly two years sir: https://backblasts.f3rva.org/2022/10/10/well-its-monday-on-the-hill-and-its-a-holiday/. Fair to say “your mom” jokes are classic and always in good spirit: https://youtu.be/l0VtX1VGyXs?si=lhFiNIbMLch6PL-x….it’s ok to come back.

    The first Circle of Pain (COP) was an easy round of 11s in the blacktop area. Squats and World War II sit-ups (build up the squats, work down the WW2s) were the exercises.

    COP2 took the challenge up a notch with a mosey to the front of Mary Mumford Elementary for triple checks. Saab, TYA, and Heist faced off against Hitchhiker, 1-800, and Oyster in a dynamic team competition of bench step-ups, bench merkins, and a runner going to the crosswalk and back.

    COP3, the final set, brought a unique twist with a Four Corners exercise, inspired by Yeehaw’s Q at First Watch. The Prostitute Style Four Corners had everyone doing five burpees to corner number two, 20 squats to corner number three for 30 LBCs, and 40 SSH at corner number four. Good mumble chatter on the origins on the “prostitute” style four corners….lead to a story of a young woman coming out in a robe at Mary a few years back and telling the Pax to cut the noise down.

    BTTF. Wrapped up with some Broga.

    Announcements:

    1. 6.24 – Wildcat’s birthday Q/pre-quarterly cancer scan workout. Come support this man (he is battling stage 4 lung cancer). See his story here: https://youtu.be/66VTFDJvCHs?si=F7MfBr5FrSTFEimt.

      I humbly request you mark your calendar’s for 6/24 and show up big time at the Alamo. This is the season of the summer tour after all.
    2. 7.4 – Convergence @ Batteau
    3. 9.21 – F3 RVA 10-year

    Prayers: Pray for all the PAX and PAX family fighting cancer. Pray that remember our responsibilities as FATHERs, that we may lead or children to be good men and women.

  • Worth remembering

    10 strong came out to perfect 70 degree & sunny weather to celebrate American awesomeness on the 80th Anniversary of D-Day. With Limey visiting from Charlotte we did:

    COP: SSH, Don Qs, Imperial Walkers, Ukrainian Soldiers, Merkins, Flutterkicks, Scorpion kicks.

    Mosey to soccer fields: 4 Corners with 20 rounds each corner. Round 1: Merkins, Round 2: Heels2Heaven, Round 3: Jumpsquats, Round 4: LBCs. Back over to blacktop for an easy Dora until Handshake complained so Audible to:

    Dora 80th style: 80 Burpees, 160 Merkins, 240 LBCs. Back to flag for 2 min of Mary. YHC took us out.

    NMS: Nice to have 10 out a 45MoM. Appreciate Kubota’s promo last night. YHC was struck while thinking about this being the 80th anniversary of D-Day that our kids & younger generation have no first-hand knowledge of WWII as all those from that timeframe have passed away. Growing up we all had direct exposure to WWII veterans somehow, many as family members we looked up to in awe. With that generation passing away those stories are fading into the past and sadly will be lost to history if we do not share these stories with our kids. What the US accomplished in WWII was incredible and should be celebrated until the end of time. As a buddy of mine says the best part of Band of Brothers was the clips of the Veterans at the beginning. So with school out and time on our hands sit your kids in front of the TV and have them watch some history & remind them how lucky we are to live in this great nation. Then tell them stories about your family members who served and make sure their memories live on another generation.

    Additionally if you want to teach your kids some real history take them to Berkeley Plantation this summer..

  • I’m touching trees, Mam

    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.

  • one inch

    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!

  • Keep your head in the game

    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.

  • Triangle of Pain

    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.

  • Super Six Plays a Game of P-I-G

    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:

    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

  • Upchuck declares he’s turning over a new leaf. 45MOM is here to hold you accountable. 

    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.

  • What, No Masters Theme?

    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.