Tag: 45 Minutes of Mary

9 strong posted for Mary this morning and here is how it went down.

Warm up = stretch it out baby !

Bench work – 3 sets 10 incline merkins, 10 dips, 10 step ups

Mossy to the blacktop for triple check – run across blacktop, WWII’s. Squats

Mossy to Tennis courts – begin at the end line – run (3 lines each court 4 courts burpee – reverse run backward repeat burpee. Next round lunge (3 lines – 4 courts Merkin – reverse lunge back repeat merkin.

Pull up bars : 3 sets of 5 pull ups pax does situps in between

Native American run back to the flag

Ring of Fire all together – Chuck Norris style.

Way to work guys – it was a beautiful morning – thanks for letting me lead! As always I enjoyed the early morning mumble chatter 🙂

Thoughts with Slippin Jimmy today – hope it all goes well my man – Thoughts with everyone associated with UVA after this terrible tragedy . Forest hill loops Friday after thanksgiving come on out if you are in town. Big shout out to Anthrax for knocking his huge run out last weekend and props to TYA and Shakedown for running along with him and supporting him.

Go make it a great day fella’s – see ya’ll in the gloom !

A classic 6-pack of characters came out to give each other a hard time, crack some jokes, discuss music, and possibly workout.

Over to the front of the school for COP. Introduced some yoga to stretch us out a little.

Off to the side of the school for Lindsays: Donkey Kicks, bear crawls, merkins, and lunge back.

Over to the parallel bars for Jerkins.

Over to the next station for Wilson’s Dying Boxing Cockroaches.

Over to the field for Triple Check – Run the length of the field, flutter kicks, Carolina Dry-docks.

Over to the monkey bars for leg lifts and copperhead squats.

Finish up the 4th quarter with Merkins. Lots of them. Lots of different types.

YHC took us out.

7 strong posted at Mary this morning and here is how it went down.

Mossy to the blacktop for warmup’s

Track work : partner up 10 boyah merkins run track in opposite directions when meet again repeat exercise run back to the start repeat exercise. Repeato but the exercise is Wilson’s boxing cockroach, Repato but the exercise is decline merkins.

Mossy to the pull up bars : Pax does exercise while one does 5 pullups then switch off till everyone is through. Total of 15 pullups per pax member – exercises during pull ups are incline merkins, dips, plank.

Mossy to the blacktop for triple check : team up – runner runs forward to the fence, bernie saunders back exercises are hand release merkins , balls to the wall.

Native American run back to the flag

Ring of Fire – dealers choice 10 merkins – Mary – cross leg lifts and six inches

Excellent job today guys. Great to have The Mayor back joining us for the second time in a row – atta boy keep it up ! Glad to have Grady from F3(Raleigh) joining us in the gloom – come on back any time man! The best news is that while we heard an owl in the distance there was no owl sighting. Which was as you all can imagine a huge relief to Sabbski – poor dude has been attacked 6 times lately – (yep he holds the record for owl attacks).. Hey remember Faceplant has the beer mile coming up Saturday night.

Great way to start the days guys, thanks for allowing me to lead. Now we are ready for the day – GO GET SOME!

Funny Car took the Q at 45MOM today and five warriors had the dampest dry workout in memory.

Oct 15 is the 4th anniversary of my open heart surgery to replace my calcified and bicuspid aortic valve. I attribute F3 to helping be in good shape physically, spiritually, and emotionally for the surgery and to have a strong recovery.
 
WARMARAMA
 
A few of the exercises I did daily during the early weeks of recovery from open heart surgery. Four deep breaths, toe taps, mini squats, bicep curls side-kicks.
 
Side Straddle Hops 20 cadence, Bat Wings 5 cadence, Copperhead Squats 15 cadence, Imperial Walkers 10 cadence, Thru The Tunnel 10 cadence, Red Bull Smurf Jacks 15 cadence. Mosey to the shelter.
 
THE THANG
4 sets for 4 stents, 5 exercises in each set for five days in the hospital with 15 reps for the surgery on Oct 15th, 4 burpees before each exercise for the 4th anniversary of open heart surgery.
 
SET 1
4 burpees OYO (on your own), 15 Side Straddle Hops cadence
4 burpees OYO, 15 American Hammers cadence
4 burpees OYO, 15 Bonnie Blairs cadence
4 burpees OYO, 15 Carolina Dry Docks cadence
4 burpees OYO, 15 Monkey Humper cadence
Run
 
SET 2
4 Superman burpees OYO, 15 15 Side Straddle Hops cadence
4 Superman burpees OYO, 15 LBCs cadence
4 Superman burpees OYO, 15 Jump Squats single count
4 Superman burpees OYO, 15 Stump Jumpers cadence
4 Superman burpees OYO, 15 Pickle Pounders cadence
Lunge walk
 
SET 3
4 Body Count burpees OYO, 15 Side Straddle Hops cadence
4 Body Count burpees OYO, 15 Big Boys single count
4 Body Count burpees OYO, 15 Merkins cadence
4 Body Count burpees OYO, 15 Penguin Crunches cadence
4 Body Count burpees OYO, 15 Fast Jacks cadence
Bear crawl
 
SET 4
4 Prison Cell burpees OYO, 15  15 Side Straddle Hops cadence
4 Prison Cell burpees OYO, 15 Alabama Prom Date cadence
4 Prison Cell burpees OYO, 15 Plank Jacks cadence
4 Prison Cell burpees OYO , 15 Freddy Mercuries cadence
4 Prison Cell burpees, 15 Mountain Climbers cadence
 
Bonus Set
1 burpee OYO, Dealer’s choice 15 reps
Mosey back to the shovel flag
 
CIRCLE OF TRUST
 
I referred to the following verses as I prepared for open heart surgery.

• Isaiah 41:10 – Don’t be afraid, for I am with you. Don’t be discouraged, for I am your God. I will strengthen you and help you. I will hold you up with my victorious right hand.
• Proverbs 3:5-6 – Trust in the LORD with all your heart; do not depend on your own understanding. Seek his will in all you do, and he will show you which path to take.
• Jeremiah 29:11 – “For I know the plans I have for you,” says the LORD. “They are plans for good and not for disaster, to give you a future and a hope.”
• Joshua 1:9 – This is my command—be strong and courageous! Do not be afraid or discouraged. For the LORD your God is with you wherever you go.
• Psalm 139:13-14 – You made all the delicate, inner parts of my body and knit me together in my mother’s womb. Thank you for making me so wonderfully complex! Your workmanship is marvelous—how well I know it.
• Philippians 4:6 – Don’t worry about anything; instead, pray about everything. Tell God what you need, and thank him for all he has done

Nine PAX stood ready to launch on a perfect fall morning, soon joined at the literal last minute by a six-foot stallion driving the best 1988 had to offer. Temperatures were 70 and sunny. According to the engineer who installed new lighting in the teachers’ F3 Parking Lot, the following might have happened:

One two three four full warm-up laps around the Parking Lot (the beatings will continue until morale improves).

Form a single line. Indian Native American lunge walk. Pax line up and lunge in single file. Last man does 10 burpees, then moves to the front of the line. Ah, forget it. Last man did his 10 burpees. Penance served.

Mosey to the grassy corner.

15 (or so) warm up exercises, descending roughly in count from 15 down to 1. Exercises were something like:

SSHs
Imperial walkers
Don Quixotes
Hillbillies
Littlest of Baby Crunches
Hello Dollies 
Flutter kicks
Rosalitas
Something else
Hand Release Merkins
Merkins
Carolina Dry Docks
Burpees
Something else

If Fudd counts this far, then yes, there are only 14 exercises. RVM Math Team!

21s. Pax does 5 SSHs in cadence, then continues silently until 21, finishing in unison. BOOM! Nailed it. (Somewhere Hitchhiker is doing 5 burpees on his own.)

Mosey to the Greek Church parking lot. 

Dora 1-2-3. Pair up. 
100 Carolina Dry Docks
200 Squats
300 Side-Straddle Hops

Twist: each time partners switch, perform 5 Boo-Yah Merkins.

Mosey to the other side of the parking lot. Partner up. (Yeah, so what if the Q knew to stand next to EF Hutton?)

Partner 1: Bear crawl to curb
Partner 2: Dealer’s Choice. A variety of PAX selected WWIIs, LBCs, and something else.
Roughly 3 rounds.

Anyone want to race BTTVSF? 

Four Corners. One round for all the marbles. 

10 merkins
20 LBCs
30 box cutters
40 Something else…maybe rosalitas.

Mosey BTTVSF. Sprint the last 20 yards. 

Numbers, names, Swirl Y took us out.

Announcements:

Beer Mile. October 29, horses report to the paddock: 7:00 p.m. Race start time, also 7:00 p.m. First person puke time, also 7:00 p.m.

Breaking Bread: 3 open nights for the year. November and December. This is F3RVA’s volunteer effort. Bring dinner to 8-12 folks recovering at the Southside Medical Clinic. They love it. You’ll love it. Sign up on the Q sheet. YHC thanks you in advance. 

NMS: Great morning, fellas. Well done. Thank you for making this fun.

COP in the front of the school and then west on Grove. Taking a left on a side street, we exercised by the cars we came across.

Cars = 5 LBCs

Large SUVs/Trucks = 10 Carolina Dry Docks

German Engineering Vehicles = 20 Monkey Humpers

Exotic = 10 Burpees

We hit quite a few Monkey Hummers in this neighborhood.

Time to begin making our way back with some Lindsays: Box Cutters and Jump Squats.

For the remaining blocks, we partnered up. Partner 1 runs to the light and back. Parter 2 performs Bear Crawl, Lunge Walk, and Broadjump Burpees until their partner returns. Swap between sets.

Time for some Touch-A-Tree.

Round 1 – 7 trees and BTTW

Round 2 – 5 new trees and Dips

Round 3 – 3 new trees and WWII

Over to the back of the school for ascending Donkey Kicks.

Round 1 – 10 Donkeys, 6 Chicken Peckers

Round 2 – 20 Donkeys, 6 Chicken Peckers

Round 3 – 30 Donkeys, 6 Chicken Peckers

Time was called and off we went back to the flag.

YHC took us out.

A lighter than average crew gathered for this weeks episode of 45 Minutes of Mary

F-osey (Fake Mosey) towards Reveille only to turn back to Mary blacktop for COP. Various exercises to included never ending Inverted Scorpion Kicks. They went on forever because Saab and TYA weren’t counting.

Mosey over to Reveille for a Triple Check. Saab and TYA weren’t allowed to be on the same team or rotation out of fear of too much jaw jacking. P1 Run the big loop, P2 HRM’s, 3 LBC’s.

Mosey to the front of Reveille and partner up. P1 Bear Crawl the loop and P2 Squats. Round 2 P1 Crab Walk and P2 WWII’s.

Mosey down Cary Street (seemed better in YHC’s head). We waited for cars to pass to play it safe. End at the Monkey Bars by the Blacktop at Mary. Keep your same partner. P1 5 Pull Ups P2 Dips, R2 P1 5 Pull Ups P2 Merkins, R3 P1 5 Pull Ups P2 Reverse Cowgirls, R4 P1 5 Pull Ups P2 Hand Release Derkins

Mosey to street for 1 minute of stretching followed by an “all you got” to the parking lot.

Announcements – 8 Year Anniversary at Gridiron at 0730. The later start time is so the Pax from The Healing Place can attend. The Bridge this weekend, see TYA for Carpooling. The Annual Shawn G Hogan Memorial Beer Mile at Faceplants house on 10/29.

Prayer requests – Swirly’s Mother In Law is in the hospital. Prayers for guidance for the doctors and a speedy recovery.

NMS – YHC looked at the Q sheet last night about 8:30/9:00 and didn’t see anyone signed up for the Q. YHC had a dream (nightmare?) last night that he overslept his Q, but luckily that didn’t happen. It was good to see Gumbo at Mary. YHC was glad to have the opportunity to lead.

10 of RVA’s finest including a Q from North Wall enjoy a cool mid September takeover workout.

This how it went down.

mosey to the blacktop

COP (ALL IC) – SSH’s, DQ, Hillbillies, LBC’s, HRM’s, Scorpion Kicks, Arm Circles

THANG

Partner Four Corners – 10 Booyah Merkins, 20 PLT’s, 30 Partner Dekins, 40 Squat Jump Overs

mosey to the tennis courts

Dora – 100 Merkins, 200 2ct American Hammers, 300 SSH’s while partner bear crawl suicide one tennis court

mosey back to the blacktop

Partner Wheelbarrow – Wheelbarrow the full length of the blacktop (switch when needed) then complete 10 PLT’s, Rinse and Repeat back

Partner Lunges – Lunge the full length of the blacktop the complete 10 Wilson’s Boxing Dying Cock Roaches, Rinse and Repeat back

Numberrama, Namerama, Announcements, YHC took us out

MOLESKIN

Been a long time since YHC had posted 45 MOM (almost two year I believe) so it was great to have a takeover day to make it back out. YHC arrived seeing Old Blue in a new parking area and made sure to park behind him. Got an update from Swirly regarding keeping the parking lot empty.

It was great to see some OG’ers out which off course increased the mumble chatter 200%. Don’t believe it stopped the whole COP but good thing YHC is use to it

Today’s theme was to use only the blacktop (including the courts) which YHC had previously done on a Q at Mary about 3 or 4 years ago. Something nice about a ground and pound (keep it around one mile only) in AO’s that you can travel a lot more

ANNOUNCEMENTS

Beer Miles – See Faceplant
8 Years Convergence at Gridiron Sept 24th – 7:30

SPIT ON THAT!!

A mighty three kept the Mary torch lit as they ventured off into the surrounding neighborhoods.

COP in the front of the school. The usual and stuff.

Off to Commonwealth and head north performing the exercises of a red barchetta on the corners. 10 burpees, 25 merkins, 50 mountain climbers, 75 LBC, 100 flutter kicks.

Take a right on Leonard Pkwy and perform some incremental 4 corners.

10 dive bombers

10 dive bombers, 20 american hammers

10 dive bombers, 20 american hammers, 30 jump squats

10 dive bombers, 20 american hammers, 30 jump squats, 40 box cutters

Continue south on wisteria beginning a round of lindsays making a left on Stuart and a right on Westmoreland. The exercises were carolina dry docks and APDs.

For the final block, lunge walk to the ally and bear crawl the other half.

YHC took us out.

Coming off a Q-Less RAMM on the 29th of July, 45 MOM wouldn’t be outdone as it was Q-Less as well. (Speaking of “XXX-less” I highly recommend “Smartless” if you are into podcasting and you like to laugh.)

I’m pretty sure Hutton took the first 20, Chippendale the next 20 and YHC took us home. I do remember making everyone do two (2) Richard Kimballs…which truly are the worst.

Tough couple of days for Proud Mary…being left at the altar by the google doc. Fortunately she had better days ahead.