Tag: 45 Minutes of Mary

Mary Munford Elementary

  • A formidable peanut gallery

    14 champions of the darkness rejected the siren song of the fartsack and gathered at the finest AO in the near West End . Saab (15) was there too at the beginning and Bone Thugs (16) showed up at the end, but the core of us launched forth for a classic beatdown. Here’s the thang:

    COP on the blacktop: standard fare, warm up + stretching + core work

    Eye of the Storm (thanks to Vandalay for the name). 25 IC reps of an exercise in each corner, run to the center for 1 minute of cardio work. Corner 1: Lt Dans x25 IC, run to the middle for 60 seconds of Mtn Climbers. Corner 2: Merkins x25 IC, run to the middle for 60 seconds of High Knees in place. Corner 3: LBCsx 25 IC, run to the center for 60 seconds of Plank Jacks . Corner 4: Squats x25 IC, run to the center for 60 seconds of burpees. Mosey to Tennis Courts.

    Triple Check: P1: Balls to the wall (on fence), P2: WW2s, P3: run to monkey bars for 5 pull ups, run back.

    Mixed Suicides: Pax lines up on baseline, Duckwalk to the end of first court, sprint back. Crab walk to end of 2nd court, sprint back. Bearcrawl to end of third court, sprint back. Bernie Sanders to end of fourth court, sprint back. Mosey back to the flog.

    Closing COP: Flutter kicks x25 IC, Freddie Mercury x25 IC, Heels to Heaven x24 IC, SSHs x25 IC.

    Numberama, Namerama, YHC took us out.

    NMS: Westhoe is holding strong with super high numbers for Thursday AOs! Great to have such a lively group this morning. The trinity of Handshake, Oyster and Upchuck is a formidable peanut gallery that requires tremendous concentration for the Q. Oyster ragged me about always pulling out the same old stuff, so I tried to mix it up. Also – Welcome Sorbet to Richmond! new transplant from Charlotte.

    The M and I went to a talk at UR by journalist David Brooks last night, and he cited some distrubing stats:

    • 35% of Americans say they are persistently lonely.
    • 45% of high school students say they feel persistently hopeless or despondent.
    • The number of Americans who say they have no close personal friends has increased fourfold since 2000.
    • Over half of Americans say that “no one knows them well.”
    • Suicide rates in the U.S. have increased by more than 30% since 2000

    These are hard times, and a lot of people feel sad and hopeless. F3 is all about being a movement of resistance against these trends. Let’s be agents of friendship, purpose and hope in our communities!

  • 14 Strong for a Morning Beatdown

    14 Strong for a Morning Beatdown

    Fourteen men showed up this morning ready to work, including Titan, a visitor from Charlotte, NC, and an FNG. Here’s how the beatdown went down:

    The Warm-Up

    We kicked things off with a mosey down to the parking lot at Movement Church, stopping for two burpees at each street we crossed. Once we arrived, it was time to get loose:

    • Deadman hang
    • SSH x 25
    • DQ x 10
    • LBCs x 20
    • Imperial Walkers x 10
    • Merkins x 10
    • WWII x 10

    The Main Event

    Exercise #1: We tackled a classic 11s routine—push-ups on one end, sit-ups on the other, with runs between each set on the fresh asphalt.

    From there, we moseyed up to the parking lot at Seventh Street Christian Church, hitting two burpees at each street along the way.

    Exercise #2: Time to bring the pain. Bearcrawl to the first light post and knock out 10 merkins, then run to the second light post for 20 merkins. Bearcrawl to the other end, turn around to the second light post for 30 merkins, then run back to the first light post to finish with 40 merkins.

    The Cool Down

    We moseyed back to the Mary Munford Elementary School for some abs work and a short, sweet meditation to close things out.

    Announcements

    Welcome to the F3RVA, Darkwing! We’re glad to have you.

    Reminder: There’s a workout called SCC (St. Christopher Country Club) every Monday at St. Christopher’s track. Come get after it.

    OBT took us out.

    P.S. It was truly a privilege to lead this morning’s beatdown. Thanks to all of you for showing up and graciously enduring what can only be described as my “creative interpretation” of a workout. Your willingness to suffer through my questionable workout does not go unnoticed—or unappreciated. You guys are AWESOME!

  • Faceplant Said…

    @Faceplant said it was his hardest workout ever at 45MOM.

    WARMARAMA

    -Decent mumble chatter

    ELEVENS

    -Lt. Dans & Pull Ups

    PEAKS AND VALLEYS

    -Bear Crawl Merkin

    -Crab Walk WWII

    COT

    -Life has peaks and valleys. Don’t let the current moment in our country go unexamined and unacted upon. Reach out, listen well, speak truth.

  • Mind The Chickpeas

    A dirty dozen descended upon Mary to partake in a geriatric-led workout.  A variation of Bodos’ old hundred was administered with only a one-quarter of the running distance applied (imagine that).  Subsequent activities involved a cross-court-crawls and a triple check.

    Good to see Noodles sticking with it and dropping is “Kotters” designation.  Dad jokes appeared to win out over the NSFW anecdotes administered by YHC.

    Convergence this weekend marking 11 years of mayhem.  The gratitude I have for being part of this organization for over 10 of these years is immeasurable. 

    Saab abides

  • On the importance of a proper start

    11 gentlemen of the gloom emerged for a beatdown at the finest AO on Grove Ave. After Saab nagged and tormented the Q for the first 5 minutes for not properly beginning the workout in his estimation, YHC called for a field trip. Here’s where our travels took us:

    Burpee Alley: Run the length of Hanover from Commonwealth to Shadwell and perform 3 burpees at every lamppost. Mosey across Grove to parking lot.

    Wall to Wall: Partner up. Round 1: P1 runs to wall and performs 10 2x Chicken Peckers, P2 Wall sits + overhead press. 3x. // Round 2: P1 runs to wall and performs 10 donkey kicks, P2 wall sits with muhamad alis. 3x. // Round 3: P1 runs to wall and performs 10 2-count dirty hookups, P2 wall sits + head shoulders knees and toes. 3x. Mosey east down Grove to Lock Lane.

    Lock Lane: stop at 3 lamposts for 3 burpees each. Mosey to First Pres lot.

    Triple Check: P1: LBCs // P2: Squats // P3: Run to the fence and back.

    Mosey all the way back to the flag with a few stops for burpees.

    COP: 30reps 2x American Hammers, 1 minute of Up Downs.

    Numberama, Namerama, YHC took us out for the COT.

    NMS: 100% retention rate for our 2 FNGs from last Thursday- way to go Crystal and Help Desk! Great morning to be out, we covered a lot of ground.

  • Line out the door for Gumbo

    18 hungry souls wanted to taste breakfast Gumbo, including two FNGs…45MOM was ALIVE this morning. 2 bikers were out early, 2 walkers headed out searching for the sewers of Richmond, so that left 14 bootcampers waiting to see what flavor Gumbo was in store today. Here is what happened:

    Mosey to the blacktop and circle up for COP warmup.

    THE THANG:

    Triple Check with – People’s Chair, Mountain Climbers, Run to fence and Bernie back

    Mosey to field end line

    Proper Dora: 1 merkin, 2 squats, 3 SSHs together equals 1 rep. Runner runs length of the field and back, flapjack and add too 100 reps.

    Mosey around the block – burpees at corners – back to the parking lot

    3 Minutes of Mary

    COT – Numbers, Names, Announcements, Prayers and YHC took us out.

    Announcements:

    • Labor Day Convergence 0700 at Dogpile
    • SCCC “The Country Club” restarts Monday 9/8 at 0530

    Great morning. Weather was perfect. Chatter was excellent, and it was great to have a couple FNGs. Welcome to Help Desk (Mark) and Crystal (Chad) – naming was not creative but effective. Hope you guys enjoyed your Gumbo and come back for more.

    No More Gumbo For You!

  • In honor of William S. Preston Esquire

    Mary Munford Elementary welcomed 8 of RVA’s finest students of fitness for a predawn lesson. According to the fleet of satellites recording our activity from above, here’s what happened:

    Slow Jog around the school. COP on the blacktop: disclaimer, stretching, ending with planks + pickle pounders.

    Seven of Diamonds: On the blacktop, run from corner to corner, first round: 7 squats // Next round: 14 Merkins // 21 LBCs // 28 2x Mtn Climbers // 21 two count flutter kicks // 14 carolina dry-docks // 7 Burpees. Mosey to tennis courts.

    Dora: 100 Merkins / 200 2x American Hammers/ 300 SSHs

    COT: Numberama, Namerama, YHC took us out

    NMS: Welcome Esquire! He is not a lawyer but has a very fancy birth name and his job is attorney-proximate. Faceplant is such a welcoming Pax and asks so many questions that we knew nearly everything about the FNG by the time we got to the COT. Prayers for Hitch’s dad in Seoul as he continues to recover from a stroke.

    SYITG!

  • Mark it Eight Dude…

    This many gents showed for a geriatric-inspired workout under the light of a Venus and Jupiter conjuction. Two others demonstrated their peddling prowess on two wheels. Here is the rundown of what can best be described as a knock-off of Bodos’ Old Hundred…

    Run length of field, complete exercise, then run back and wait for the 6. Starting at 90, decrementing the count by 10. Exercises were as follows: Flutter Kicks, Hello Dollys, Mountain Climbers, Box Cutters, LBCs, WWIIs, Merkins, Burpees. (Bonus points to the one who actually reads this BB and can name the exercise that is omitted from this list.)

    NMS

    YHC learned a lot today including an astronomical use for the word conjunction, and for a select few…not speaking to your wife and kids can actually promote family harmony in certain situations…who knew??

    Saab abides

  • Rats vs Gorillas? Talk amongst yourselves

    5 Gorillas of the Gloom posted to 45MOM for a bowl full of Gumbo. 2 other PAX finished rides and runs to join for COT. This is how it went down…

    Despite the feverish back and forth on Slack about animal survival and strength, we did not solve the question of 10,000 rats vs 5 Gorillas vs 3 brown bears, etc., but we did manage to break a sweat.

    Mosey to the courts for COP, including some stretching.

    11s – on the basketball court sideline 10 merkins, 1 box cutter, run across both courts, 9 and 2…and so on

    Mosey around track to the monkey bars for The Suck

    1 pax (the Timer) runs the track. Others exercise while timer is running. Exercises were: merkins, mountain climbers, imperial squat walkers and freddie mercuries. switch and rotate when runner returns.

    plank on the border around the monkey bars – plank walk to the right. First PAX does 5 pull-ups and rejoins plank walk at the end. Next man up. And, so on.

    20 dips OYO

    Mosey to Tennis courts for a round of compounding 4 corners staying together as a PAX with 10 werkins, 20 flutter kicks, 30 squat jumps and 40 SSHs as the corners added up. 1 burpee each time we cross the net.

    BTTF for 3 MOM.

    COT, Numbers, Names and Prayer

    Prayers for continued healing and strength for Hitch’s father as he recovers. And, prayers for F3-Obama and his family.

    Announcements – August 16 is a busy day. Clown car heading to The Bridge (see Upchuck or Bootleg) and local folks come out to James River Landing (behind JRHS) for the Homegrown Half (or 10K…or whatever you want) – starting at 0600.

    No More Gumbo For You!

  • Eight Greats

    Eight great men emerged from the gloom for a sweaty smack down around M.M.E.S. on the last day of July. Fun fact: July is named after Julius Caesar. More on that in a minute.

    -Warm up

    -Merkin, Derkin, Dip

    -Parking lot punishment. Bear crawls, lunges, and plenty of pain.

    -Pull ups sprinkled in

    -100 yard dash x2

    -Mary

    Prayers for dads’ health today, Hitchhiker’s and Applesauce’s.

    Julius Caesar got a month named after him, but the other J.C. (Jesus Christ) is the fulcrum of all time on earth, B.C. and A.D. He’s worth following.