Tag: 45 Minutes of Mary

Temps were steamy this morning, and there was a mighty 4 for 45 minutes of Mary – So we tossed the potato around.

Saab took it first with some good stretching to start us off and a Dora on the tennis courts.

Saab wanted to do 11s and burpees but not combined, so we did 11 burpees. That was just right.

Potato was tossed to Faceplant. 4 corners asscending, first corner 10 merkins, then first ten paces is bear crawls then run the rest of the way. Next corner 10 merkins, 20 squats, then bear crawl for 10 steps and run the rest of the way. You get the pattern… next we added 30 LBCs, and then 40 side straddle hops. BUT wait there’s more – we got to the end and now we have to unwind it all, so back again. but this time reverse bear crawl and end back where we started with 10 merkins.

Potato was tossed to Swirly, for some picnic table work, then mosey back to the smoothest parking lot in all of Richmond, for some much needed stretching.

Great morning all – good to see these folks. You made my day.

YHC likes games, and this one was inspiration from another buddy who got head over heels into F3 up in NOVA after an introduction here in Richmond. Started out like this – stretching to get limber, then mosey over to the tennis courts. Break into two teams. Since the numbers were odd, one team had 3 and the other team had 2. It goes like this 15 minute round, every minute new exercise. PLUS, there is a cup of popsicle sticks at the other end of the tennis courts. Goal is to have as many popsicle sticks at the end of the 15 minutes. While your partner does the exercises listed on the board, you run down to the cup of popsicle sticks, and pull out one, you deposit one burpee for a stick, then run back to your partner and drop your stick and deposit one more burpee. Then your partner runs and gets a stick, does one burpee to pull a stick and runs back and deposits one burpee to drop the stick. And it goes like that for the next 15 minutes. BUT WAIT THERE’S MORE – after the first 5 minutes you can skip the run and just steal one of the sticks from the other team. In order to do so you need to do 5 burpees, and then to deposit the stick you need to do one more burpee. BUT WAIT THERE’S EVEN MORE – when the sticks are all empty down at the other end of the tennis court, you can only steal sticks from the other team. It goes like this until the clock strikes 15. Then the game is up. Team with the most sticks wins.

We played two 15 minute rounds, with mixed results of who won and lost.

Thanks for playing!

Two FNGs joined the PAX for fun and games in the (not so dark and cold) gloom.

Warmarama

-the usual stuff

The Thang

-Mosey to nearby church parking lot for peaks and valley exercises. Polar bears, lunges, and squats.

-Mosey back to Munford for a deck of punishing playing cards. Partnered up, threw some kettlebells into the mix, did a variety pack of muscle toners.

COT

-Announcement: home run derby is soon, but no one could remember specifics

-New fella #1: Ryan aka “Cosco” (sneakily self-titled?)

-New fella #2: JD aka “Cauliflower” (“Big Baby” was the runner up)

-Prayers for swimming pool safety.

-Genesis 1: God gave man dominion over every living thing.

-1 Timothy 6: God provides us with everything to enjoy.

A group of mostly OGs came out to45MoM on a 70 and Sunny morning. They found a bunch of Coupons already out, all survived the beatdown despite Bodos best efforts to destroy them.

COP: SSH, Don Qs, Imperial Walkers, Helicopters, Merkins, Flutterkicks, Scorpion Kicks.

Mosey back to get the blocks. 2 Rounds of 20 Overhead presses, and 20 Squats. 2nd round increase by 5. Run up the side street and back. 20 Swings and 20 Curls and a 2nd round.

Mosey over to grass by basketball courts and partner up for a Dora: 100 Block Thrusters, 200 presses, 300 Alabama Softball Players. 2 rounds of Blocks the Plank, partner does 5 burpees as timer. Back to the flag for 4 min of Mary. YHC took us out.

NMS: TYA did a bike by 2 min before we started and then went on his way. Gumbo was nice enough to grab his Emergency Kettlebell in his car so we all could be under weight and no need for Coupons sharing. The PAX was quiet for 45MoM standards but it got warm fast. 300 Alabama Softball players took less time than YHC anticipated. Always good to get out and Q at Mary.

15 fine footballers emerged from the gloom to try their hand at the beautiful game. Hitch led us in a brief mosey to an extended COP, then YHC took the reins.

We started the footy fun with a soccer triple check, which faced the timer with a challenge…can you dribble down the field and score on an open goal? It may not surprise you to learn the answer was often hilariously “no”.

We kept our troikas together for a couple rounds of the old soccer stand-by, “World Cup”, where the four teams fight to score with one ball in a free for all. Each team was supposed to pick different countries; so of course we had 2 USAs and an Antarctica! Rounds were quick, and winners did squats and Mary until the losing team finished 3 burpees.

Last came the main event. We split into two teams, one wearing green pinnies/neck gaitors, one not, and YHC playing all-time offence fairly ineffectually. It wouldn’t be F3 soccer without some pain, and the pax owed Merkins for kicking out of bounds, Burpees for giving up a goal, and American Hammers for scoring. As a “reward” for scoring a goal, that Pax was given the honor of bearing the red white and blue until the next goal.

Son 2.0, Beta, Last Call, and company dazzled with some slick moves, but ultimately couldn’t hold off Panenka (our FNG), Handshake, Hitch, and Bodo’s. Somehow Bodo’s ended with his shin covered in blood which is…on brand.

The pax didn’t want the fun to end and were late back to the “flag” where Saab patiently abided and Swirly was long gone. We wrapped with Numbers, Names, the naming of our FNG, announcements and COT.

1. The Summer Tour is coming to Dogpile on Saturday, and Hitch is throwing down a Murph. Let’s make it a mini-convergence.
2. Pickleball is starting another summer on Monday at 5:30, with a new location, the Bryan Park Pickleball courts. The maps say this is just as close a Batteau for SOJ, and WAAAY closer for WestHoe.
3. There’s an SOJ ruck on Sunday June 14th in Brandermill. I don’t know what any of those words mean, but bring your 2.0s for some fun!

A huge welcome to Panenka (birth name Chad) for coming out today! He’s an avid adult league soccer player, Manchester United fan (Boberry was pretty happy about this), USMNT fan (American Outlaws represent!) and had heard about F3 from a friend. So good to have you here!

NMS: It was a fun morning at Mary Munford, with some surprise 45MOM appearances, including Hitch’s 2.0, Son, Last Call, Last Time and Boberry…we’ll have to do this again next year.

Thirteen paid a 45-minute toll for free coffee.

Mosey around the front of the school and back to the parking lot

• Don Quixotes
• Helicopters
• Copperhead Squats
• Ukranian Soldiers
• Jazzercises
• Plankorama
• Mountain Climbers
• Flutter Kicks

Mosey to the picnic tables

• Skull Crusher Step Ups x 10 2ct (repeato between Merkin sets)
• Incline Merkins x 20
• Decline Merkins x 20
• Regular Ass Merkins x 20

Mosey to the track

4 Corners

• Lt. Dans x 10
• Pull-ups to failure
• Freddie Mercurys x 30
• Dips x 40
• Repeato all 4 corners

Mosey to the far basketball court

Burpee Ball

• Alternate taking free throws until 2 made consecutively – 1 Burpee per miss

Boxing Cockroaches

• 3 sets of 20 (single count if you throw 1 jab at a time, double count if you do a 1-2 combo)

Burpee Ball Round 2

Mosey to covered area

Mary

• American Hammers
• APDs
• Side LBCs
• WWI LBCs

Mosey back to the Flag

Numberama, Nameorama, COT

MOLESKIN

YHC made a plan.  That plan required pre-prep (pumping up a basketball and planting it at the AO).  Oyster and Gumbo said f*ck your plan, as they stepped to the line with ice water in their veins and nailed the first 2 free throws of Burpee Ball.  YHC had planned on a solid 10 minutes or more of Burpees.  Plans sometimes require modification on the fly.  Or perhaps the best plan is no plan at all, right Handshake?  Special thanks to Snuff for planning and executing 2nd F coffee.

ANNOUNCEMENTS

Happy Hour Saturday for Flatline – Twin Hickory Tavern (Regency) 4:00pm

Summer Tour

Welcome Back Goldberg

Prayers for Charlotte and Swirly’s Uncle-in-law

Breaking Bread

It’s always exciting when a workout begins with Q confusion. As 8 mighty men gathered at 5:28am, it was apparent that Saab believed he had the Q. In reality, Bodos’ name was on the Q sheet. Whether it was a geriatric moment or a supernatural intervention, we shall never know. Regardless, Saab was a gentleman and let me take it. Here’s what happened:

Warm up on the Blacktop: stretching to make the Respect among us happy. Mosey to treeline

At the Treeline: Mosey from each tree. At the first 3 trees, stop and peform 20 merkins, 20 squats, 20 WW2s. 2nd 3 trees, drop to 15 reps of each, 3rd set of trees, drop to 10. Bodos hands off the Q to Saab!

Saab took over the Q – it was great and involved some solid cardio, but the rest has evacuated my memory.

Ended with some Ab work, namerama and COT.

NMS: The real reason I handed the Q off to Saab was to get him to stop telling his jokes. We appreciate you, buddy.

Given the unpleasant weather, the difference between one and two PAX is having an excuse to jump back in the car and head home.

A hot-potato Q was quickly formed with copious amounts of merkins, dips, burpees, and ab exercises.

Saab abides….

4 of the most chatty HIMs in RVA plus the Q converged at Mary for a 45 minute beatdown. Here’s what happened:

COP in the parking lot: warmup and stretch. Mosey to Picnic tables

Picnic Tables: 3 rounds of 3 excercisesx10. Incline Merkins, Dips, Wingnuts. Mosey to field, stopping at trees along the way for Squats.

Treeline: Lunge 2 trees, Bernie Sanders back 1 tree. At each tree perform 10 merkins, 20 WW2s, 30 squats. Mosey to Pull up bar

Pull ups: Each man hops up for 5 pulls up, Q calls other excercises while waiting. 2 rounds. Mosey back to flag

COP: end with circle of fire, ab excercises.

COT

NMS: Still dealing with some foot pain, so grabbed the Q to minimize running. only 5 PAX today, but 4 of us talk enough to reach an equivalent of the word count for a Pax of 10. Good times, good laughs, good workout!

Five make that six supermen descended on 45MoM to see if Gomer was going to change the anniversary Q athon workout. According to the early rising teachers, who learned some new movements, this is what went down, more or less.

Welcome, disclaimer, 9 Gurpee start. Mosey to COP.

COP all IC – Mountain Climbers 50x + 1, DQ x10, Ukrainian Soldier x10, Imperial Walker x10, Albatross Arms: 20x Arm Circles forward, 20x reverse, 10x overhead clap, 10x Seal clap. Turn and bounce x10. Mercanrama: ‘Mer’can x20, Wide arm x10, Diamond x5, Ranger x5, Fingers in x5, Fingers out x5,Sumo Squat x20, Split Squats Each side x10, Sit Squats at the picnic tables. Nice of you to join us Bodos. WW2x20, LBCfest: 20 reg, 10 RLS, 10 LLS, 10 BLS. 10 45deg legs, 10 90deg legs, Hello Dolly x10, Hola Rosalita x10, Freddy Mercury x10, Mercury Freddy x10, Bohemian Rhapsody x5 APD x10, TTPT Stretch, Superman reaches x10. 32 min complete.

Triple check, Hand release Mercans, Wall Sit. Mosey across blacktop area.

YHC took us out. Prayers for the PAX.

NMS – Dominating mumblechatter today about some sh!t app 😉 and the likelihood of being able to move on from current W2s once it breaks out. IYHCHO, that would have been great if the exercises were happening too – 2F is after 1F. No matter, it gave us an opportunity to “discuss” you v you and the goal to provide a safe space to push yourself – if you wish. We love our brothers.

The best part of today Bodos catching up on Mercanrama with the PAX telling him how he missed out. Thanks for the energy gents!

Get some!