Tag: 45 Minutes of Mary

When YHC pulled up the Mary there was a lone sad panda (Bodos) in the parking lot. YHC was confused because he could other cars in the parking lot, but nobody was in sight. When YHC approached Bodo’s he had a look of sadness on his face and kept saying “they were just here, but they left” Apparently Swirly, BT, Saab, and TYA went for a IR Walk and Bodos was by himself. YHC suggested we run to catch up with them. The idea was to catch up with them and then split off and do our own thing but it was decided (YHC decided it) to stay with the IR crew. Good conversations were had and a new friend was made.

Announcements – today is Swirly’s 54th Birthday

YHC arrived early this am to get the lay of the land, plant the flag and prepare for this morning’s workout.

Her is what went down;

COT

So, one rucker and 2 walkers broke off to begin their morning walk and the remaining 6 circled up for 20 SSH, 10 slow DQ’s, 10 4 CT helicopters, 15 arm circles 10 small and 5 big, reverso, 10 Ukrainian soldiers, 10 4ct LBC’s, 10 4ct Alabama Prom dates. Some leg stretches, 10 Windshield wipers, 10 scorpions.

THANG

Mosey to the Basketball court for fist triple check, 2 groups of 3 and P1 runs lap around both courts as the timer, P2 – LBC’s, P3 – Squats rotate all stations to complete set. For next set P1 – Lap, P2 flutter kicks and P3 alternating lunges. For the final rotation, P1 runs lap, P2 WW2 Sit ups and P3 – dealers choice on legs.

Next we brocode 4 corners. Corner 1 – 10 Merkins, Corner 2 – 20 Peter Parkers, Corner 3 – 30 2 ct flutter kicks and corner 4 10 smurf jacks, 10 ssh, 10 smurf jacks , 10 overhead claps. Back to C3 – 30 2ct flutter kicks. C2 – 10 Diamond Push ups and 10 hand release merkins. Corner 1 10 merkins.

Mosey to tennis courts – line up on side line, bear crawl to center line and crawl bear back then lunge to opposite foul line. Walk to next court rinse repeat and do this 8 more times.

Mosey back to flag 2 minutes of stretching.

COT

Numberama, namerama – Bodos took us out in Prayer.

It was great to see some old faces this workout as this is the last guest Q for my tour. I look forward to seeing you in the gloom soon. Have a great and Safe Labor Day Weekend as it was an honor to lead this monring.

Cheers….CB!

You be the judge. YHC had one ticket to punch on his passport and went up north of the wall to the friendly confines of 45MOM. Last weeks Circus nearly had my passport revoked due to calling for a Mosey. 7 total HIMS, with 3 walkers and 4 boot campers. According to the substitute teacher arrived (way too early), here is what happened. With no Q on the sheet, this was a Quad Hot Potato. These are the accounts of the workout as remembered, not an actual account. Some names, locations and names may have been changed to protect the innocent.

Bodos takes Q: Warmarama with various warm up exercises and stretching.

Bodos: Start off with a Dora 100 squats, 200 Merkins 300 flutter kicks. Runner across the blacktop

Swirly: Next up a triple check with partners, partner one want lunged halfway across the court mosey out to the fence, and then Bernie back partner 2 starts with Lieutenant Dan‘s second round Merkins, third round LBC‘s

Bleeder: Next step for corners corner 10 Merkins corner 20 Carolina drydocks, corner 30 World War II’s corner for 40 box cutters and if that wasn’t enough bleeder said we need to unwind it in reverso.

YHC Last up quadruple check stations were Deshaun Watson Merkins, LBC’s and tow taps, runner to the tree/garbage cans/bench Only time for two rounds and back to the flag was called.

Prayers to Swirly’s Mom.

Announcements: See slack. There is growing belief that the Pickleball tourney on Saturday was scheduled knowing Bleeder was unavailable.

YHC took us out in prayer. Great to connect with the OG’s at 45MOM!

8 PAX braved the gloom on Commonwealth street for a luscious beat down. Great to see TYA back on both legs (even if one might be robotic?).  After confirming there was not a brewski in my camelbak – we might have done the following…

WARMERAMA:

• Start slow – 5 merkins!
• wander/mosy around school
• WELCOME/DISCLAIMER
• Grass grabbers/cherry, Don q, Ukrainian Soldiers, Dead Man Hang
• On Six – LBC’s
• Plank/Side Plank – Credo, 5 Core Principles

THE THANG

Mosy to the never before seen, Mary Mumford STAGE! Let the show begin.

COP 1: “M-A-R-Y” Group Love

• Pax 1: Runs to court, hop scotch across USA, loops back
• Rest of Pax – “Bank” 300 reps in total for each
  • Merkins
  • American Hammers
  • Reverse Merkins on bar
  • Yurpee (burpee w/ clap merkin plus 2 tuck jumps)
    • Modified to 150 each
  • When Pax 1 returns, trades off w/ next PAX until MARY reps completed.

Note: we should make more Xo’s with a “Y” – the Yurpees were savagery.

Mosy to Pull-up Bars

COP 2: The Hanging Gauntlet

• All Pax Together at various bars
• 3 minute round – Hang with flex, if you drop, do 5 LT Dans
• 2 minute round – hang with Chin-up, if you drop, do 10 flutter kicks
• 1 minute round – 360 monkey on the bars, Al gore when dropped

Mosy to court

COP 3: SUICIDE BEAR (Stole from NTB VQ – new favorite!)

• After figuring out the difference between baseline and sideline…
• Bear crawl down to key, 10WWII’s, bernie back
• Rinse and Repeat through the suicide

We compared form – we agreed sideways crawl is a life hack.

MBTTF// Finisher (s):

• Body Bag Builders (10cts)
  • 10reps in – we were smoked

• Circle of Mary

• Broga for a sweaty few to close.

COT:

• Counterama #8
• Namerama
• Announcements: Half Marathon CSAUP. P-ball 8/26 – @Bryan Duncan (roger roger) – I hear you need a partner? DM me bruh.
• YHC Closed out in Prayer: Praise for Faceplant enjoying 10 years happily married! Statefarm feeling blessed to punch his summer tour card with this “experienced” crew – seriously inspiring. F3RVA has been a game changer for me I am thankful, I’ll (hopefully) have a few more decades getting at it.

NMS:

After touring downrange in KC last week – it felt good to be back on home turf. I always love swinging through the NOJ AO’s – somehow I manage to laugh my arse off while simultaneously not being able to breathe! Fun Fact – Swirly saw Van Halen in their prime in Richmond. He also is 100% certain the great Tom Petty has passed away, even though he’s “live” on the radio all the time… Ha! SYITG!

-State Farm

3 bootcampers and 1 walker started the day at 45MOM for a beatdown. After a collective complaining session about how sore we all were from soccer, Ultimate, Pickleball, and knee surgery, the beatdown commenced as follows:

COP

7 of Diamonds: On the blacktop, run from corner to corner, 7 Plank Jacks // Next round: 14 Merkins // 21 LBCs // 28 squats // 21 two count flutter kicks // 14 carolina dry-docks // 7 Burpees.

Triple Check: P1: American Hammers, P2: Dips, P3: Run to pull up bars, 5 pull ups, run back.

Curb Crawl: Bear crawl back and forth, up to 3 Merkins, back down to 1.

COP: Al Gores, 5 Burpees to Finish

Numberama, Namerama, YHC took us out.

NMS: So happy that these three dudes showed up today. Grateful to be above ground and moving our bodies, starting the day whole. Peace+

Señor Frog and YHC teamed up as a twosome for 45 MOM. Here’s what went down on this hot humid morning.

COP on the blacktop.

Blacktop 100:. Run 25 yards, perform 25 Jump Squats, run back.
Run 50 yards, 50 American Hammers 2x, run back. Plank //
Run 75 Yards, 75 2x Monkey Humpers, run back. Plank. //
Run 100 yards, 100 Flutters, Run back. Plank. Mosey to Field.

Chutes & Ladders: Run to treeline.
Run two trees, Bernie Sanders back one tree, 5 merkins. Then run two more trees, back one tree, 5 more merkins. Rinse and repeat to the last tree.
Round 2: Same program with Squats.
Round 3: Same program with LBCs.

Dora: Back at the blacktop. 100 WW2s // 200 Carolina Dry Docks // 300 SSHs

End with some pull ups, stretching and 5 Burpees

Good morning to workout with a buddy and start the day strong. SYITG.

UPDATE: Splinter won.

Due to the popular demand, we will play pickleball one more time. Looking forward to playing it with some of you tomorrow!

TYA showed up on crutches. We had a late comer from Charleston SC, Chaka, join us. (A good idea is to stay around the flag and do the warm-up before taking off. Another good idea is to bring your flag! Our late comer saw the flag and spotted us around the back of the school.) Hitchhiker was disappointed we didn’t play pickleball. Everyone got introduced to Mike Tyson; the exercise, not the Man.

Mosey to asphalt playground behind school

Disclaimer;

Warmup with

SSHs

Don Quixote

Squats

Stretches

Next:

7 minutes of Burpees

Stretch

Mosey to side of asphalt area next to pickleball courts

Triple-check with:

Mosey, Ukrainian Hammers, Merkins

Mosey to Pickleball courts

Suicides: Starting at side of courts and going to each of 4 courts 2X (This is a well named exercise. I thought I was going to die trying to unsuccessfully keep up with Oyster.)

Stretch after each one

Mosey to back wall of school

11s: Mike Tyson and Crunchy Frogs

Wall sit and 11s Angry Donkeys (People’s Chair airpress and Donkey kicks)

Stretch

Mosey back to the flag

Heels to heaven

Dollies

APDs

Skorpion kicks

60-count 6-inch leg raise

Done!

Numberama, Namerama: Anthrax almost forgot his age (51 for the record). And Froggy continues with his impressive attendance record.

Announcements:

Pickleball! Mondays and August 26! Hitchhiker’s summer fun activity is proving very popular. Swirly says he’s going to take Bleeder down, as soon as he finishes watching a few more youtubes on how to play pickleball.

Takeout: “We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.–That to secure these rights, Governments are instituted among Men, deriving their just powers from the consent of the governed, –That whenever any Form of Government becomes destructive of these ends, it is the Right of the People to alter or to abolish it, and to institute new Government, laying its foundation on such principles and organizing its powers in such form, as to them shall seem most likely to effect their Safety and Happiness.” Powerful words!

Afterwards, we drank some bottled water. In these temperatures and humidity, it’s a good idea to bring water to drink!

YHC saw the Q was open for today and filled the need if only to ensure I had to be there in the morning. It was another beautiful day in RVA. 4 strong arrived for what they may have assumed was a well planned workout – including Chaplain on his summer tour. What in fact occurred was this…

Mosey to corner of Grove and Westmoreland for a geriatric warmup: Deadman’s Hang, 10 Don Quixotes, 10 Helicopters, 10 Arm Circles/5 Big Arm Circles, 15 Imperial Walkers, 20 Flutters and 20 SSHs.

Mosey on to the back of the school and do 20 WWIIs OYO then onto to the fields for the first of the planned exercises – along the way Hitch mentions he had 4 pickle ball paddles in his minivan, conveniently. YHC took that into consideration and the “plan” was adjusted.

The group perfectly executed Pucker’s 11s, performing a set of exercises at all 11 trees along Cary Street. First 3 Burpees at each tree, then 10 LBCs. YHC then dropped most of the rest of the plan for the morning, sent Hitch to his car to get the pickle ball paddles while the remaining three did a triple check on the blacktop (Wall sit, elbow plank, run up/Bernie Sanders back).

Hitch returned with the paddles and we were able to get a little instructional time in, a doubles match and then a singles match as well. Thanks Hitch for mentioning it.

Appreciate the opportunity to lead this morning. I felt like I was in a pickle ball promotional video given the many plugs Hitch offered for the fastest growing sport around.

Announcements – July 4th convergence at Dogpile 7AM, and Hitch is planning a Back to School Pickle Ball convergence on August 26th (I believe). More to come. Maybe you can even get F3 pickle ball swag at the next pickle ball outing!