Tag: 45 Minutes of Mary

Mary Munford Elementary

  • Step into the Freezer

    15 PAX members joined YHC in a soupy August morning for a jaunt around Mary. Here’s how it went:

    Mosey to field.

    Warmup: SSH, Don Q, Squats, merkins, mountain climbers, rosalitas, Freddie

    Dirt track work: partner up, run opposite directions to other side, meet up and perform exercise. Return to beginning and plank. First round- 20 merkins. Second round – 25 PLTs. Third round – plerkins. Fourth round – 25 PLT to side.

    Dora – 50 burpees, 100 WWIIs, 150 merkins. bear crawl 1/2 across tennis courts, run back. Audible after 50 burpees and run the entire length of the tennis courts.

    Triple check – people’s chair, box cutters, run across blacktop, backwards run back.

    moleskin:

    Serving up some humidity and humility this morning, YHC quickly learned the bear crawls during dora were not the way to go. Sometimes the suck can simply take an audible every once and a while. Congrats to Ronnie’s 2.0 for not splashing merlot after the various pre-workout conversations involving other 2.0s. Thanks to Swirl giving YHC the heads up on the site to maneuver the workout around other tomato groups, it’s been a while in the Q seat at Mary.

    Good luck to our BRR teams. No seriously, good luck, TYA’s not even going to tip you off as to what legs you’re running until you’re en route. Savage and awesome.

    Announcements: Sept 18 – Vinnie has the field day Q, sign up with the nano region leaders if you’re interested in joining. Sept 25 – retreat.

    -Singer

  • You forgot what?

    A notorious nine gathered in the gloom for 45 minutes of Mary beatdown. Well, um, one of the nine forgot to bring his shoes, so he had to run home and then came back to join us about 10 minutes later. So 9, then 8, then 9 again. Here’s what happened:

    Mosey west on Grove, hang a left on Luck Lane, Circle up in the First Pres parking lot.

    COP: Deadman hang // Helicopters // DQs // Cherry pickers // Imperial Walkers // Russian Soldiers // APDs // LBCs// Tempo Merkins // Plank Jacks // Pickle Pounders // SSHs

    7 of Diamonds: Around the four corners of the parking lot. Stop at each corner, 7 Jump squats // Next round: 14 Merkinsr // 21 LBCs // 28 squats // 21 LBCs // 14 Merkins // 7 Burpees. Mosey back to Mary

    Triple Check on the blacktop: P1: Wall sit, P2: Flutter Kicks, P3: Run to fence, 10 jump rope skips, run back.

    Numberama, Namerama, YHC took us out.

    NMS: We’ve all forgotten to bring our gloves, or maybe a water bottle, but our shoes?? that’s a first, Hitch. Welcome to BENDS, a new FNG invited by Jimmy. Saab had a hard time with the Burpees on the last round of the diamond which really messed with the symmetry. But he made up for it with this triumph in the jump roping.

    Great work guys! SYITG.

  • 29MOM – I don’t feel tardy

    11 men showed up on time this fine morning wondering if Your ever so Humble Correspondent’s return to the Q sheet would be uneventful or if he had forgotten how to lead the men for F3RVA. Well, much to his surprise, some malfunction be it human or machine error led to YHC waking up screaming. Ugh…

    Of course the gloom warriors know how to improvise, adapt, and overcome and it went a little something like this:

    Swirly took the reigns and led the boys in the COP

    Hitchhiker did something cruel with merkins

    Handshake had just started a triple check as YHC arrived and it consisted of one partner doing a wall sit, one doing LBCs, and the other running/Bernie Sandering back across America. Four rounds.

    YHC took the lead for three rounds of Chutes and Ladders – run up two trees, bernie back one, do 5 merkins repeato till the end, turn around and go the other way while doing the same but swap our 10 LBCs, back the other way with 5 Burpees being the exercise until 6:10 – run the long way back to the flag, do 5 more burpees, the the COT. YHC took us out.

    NMS: I hate being late, glad I came for the last bit and as SAAB said, had my mini Q. Thanks for letting me lead for a few minutes. Grateful for all y’all. Don’t forget to like and subscribe.

    Shakedown

  • Random Thursday workout

    9 stallions posted for a Thursday morning workout. It was 62 degrees and sunny. Perfect morning for a workout.

    Mosey to side are right next to parking lot. 25 SSH, 50 LBC, ball lickers, 25 Imperial walkers. Mosey to bus circle out front. Dora’s with merkins, WWII, and SSH. Mosey to corner of commonwealth and grove. 1k the hard way. Run to each corner and do 25 merkins and 25 squats. Back to the bus circle for Dora round 2. Mosey back for the COT.

    NMM

    We had October weather on August 5th in Richmond VA. A better day could not be had for a workout. Truly glorious.

    TYA OUT

  • Turn it up to 11

    10 titans and one gerry arrived to see what they could do in-and-around Mary. This is what transpired, more or less….

    Tree to tree alternating bear crawls and crabwalks with merkins and WWII’s in between. Round of Derkins then chicken peckers. Run 1/8 mile loop in neighborhood several times with the following in between: HR Merkins, box cutters, flutter kicks, LBCs. Partner up: Partner runs out to pull up bars while other does alternating flutter kicks and heels to heaven. Bear Crawls, crawl bears, crab walk, polar bears across the courts, then regular suicides. Finish with a few minutes of Mary.

    Announcements: Upcoming retreat, ballgame this weekend, Field Day, and HDHH involving a run in HoneyDo’s neighborhood.

    Saab abides

  • Shark Week Returns Live

    Shark Week Returns Live

    Behold the return of Shark Week, 20 brave souls arrived at the AO for a water filled beatdown.

    THE THANG

    Run to the Field at Mart for COP, “Standard Shark Week F3RVA disclaimer”

    20x SSH, 10x Merkins, 20x LBC’s, 15x Arm Circles

    TYA Lead the run to the Field in front of the Church for a BEAST filled with Merkins, Knee Bends, single knee bends & Burpees

    Swirly Lead the run to the Pool.

    100x Wet World War II sit-ups OYO

    Sharks and Minnows, TYA and Swirly Lead Sharks

    A long dissertation and discussion of how to actually play Marco Polo with the origins of the where Marco Polo’s Route and Discoveries were ( Unfortunately, the map reading session along with Q&A was cut short) immediately followed by actually playing Marco Polo

    Return to the Flag

    COT with Bodos closing us out with Prayer.

    Moleskin

    YHC appreciates everyone putting up with Shark week, and as it appears, Bleeder can’t run from here to there without collapsing, (please use your best Col. Nathan R Jessup voice when reading that line) YHC is glad the bike is still a viable option for moving at HROS ( High Rate of Speed)

    Being able to Q a unique event that’s almost mini-CSAUP is always fun, although, like a good shark attack, you never know when they will strike, but being able to read the signs is helpful. Gee, Bleeder’s signed up to Q at the end of July or beginning of August has become the leading indicator. Happy to be able to report that we did catch a few folks unaware of the events that would unfold in the gloom this AM.

    Glad to see Viral back in action this morning!

    Bleeder OUT

    Announcements

    HOME RUN Derby Tuckahoe Little League, Check with EF Hutton for more Details

    July 31st, F3 night at the Flying Squirrels- Check with Bone Thug for More info

  • Living Forward

    A Nefarious Nine gathered in the gloom for 45 Minutes of Mary. Here’s how it went down:

    COP on the blacktop after a mosey around the school. Deadman Hang // Helicopters // DQs // Cherry Pickers // Imperial Walkers // Russian Soldiers // LBCs // Crabcakes // Inverted Crabcakes (lots) // Pickle Pounders // SSHs 21s + 5 Burpees

    Descending Rotating Doras : Beginning on one side of the black top, 250 squats with partner. Wait for the six. Bearcrawl to next side // 200 LBCs. Wait for the six. Lunge to the next side. // 150 Merkins. Wait for the six. Bearcrawl to next side // 100 WW2s. Wait for the six. Lunge to the next side // 50 Burpees.

    Triple Check: P1 Dips // P2 Donkey Kicks // P3 run to pull up bar, 3 pull ups, run back. rotate.

    Mosey back to the flag. Numberama, Namerama, YHC took us out.

    NMS: I read a book last week called Living Forward. The authors suggested that most men drift through life and at some point wonder how they got to where they are. They commended living with the desired end in mind, and suggested the excercise of writing your own eulogy, what you would want said about you at your own funeral. This was a sobering and perspective bringing exercise. I realized how much time and mental energy I give to things I don’t really care all that much about, and how much I want to live my daily life for things that really matter. To quote the poet Annie Dillard, “How you spend your days is, of course, how you spend your life.” Live forward!

  • Music and No Video

    YHC signed up as part of the Summer Tour to Q 45MOM and was excited to bring some gym toys along with a Tabata playlist developed a workout that came together below:

    COP

    Brief Mosey around the side of the school on Grove, to sidewalk back around to the grassy area next to the parking lot and circled up for: 20 SSH, 10 DQ(old man stretching here), 20 4ct American Hammers, 10 Iron Cross, 10 scorpions and 20 merkins.

    THANG

    So YHC loves to workout to music, when running alone you can bet there is something jamming in the airpods…and the Pax had a little taste this morning for an 8 Station Tabata Workout. At each station we would perform the exercise for 20 seconds then rest for 10, rinse repeat 8 times for a total of 4 minutes, then we would move to the next station. With our numbers today we had two at each station to start and rotated so all pax worked out at the 8 stations. We had the following:

    Station 1 – 10 Hand Release Merkins and Plank for remaining time(as you got to the 6th rep this was very hard to complete in 20 seconds)

    Station 2 – Lunges

    Station 3 – Shoulder with Bands

    Station 4 – Flutter Kicks

    Station 5 – Body Twists with Bands

    Station 6 – LBC’s

    Station 7 – Squats

    Station 8 – Curls

    We finished right at the 45 minute mark.

    COT

    Numberama, Namerama – We formed a manball and YHC took us out!

    Moleskin

    Lots of mumble chatter this morning about 80’s music MTV and videos that were a part of some of the songs played today. Fun times and we had a great workout to boot. It was an honor to lead this morning and I will see you in the gloom! CHEERS…CB!

    Announcements – We have a town hall meeting tonight @ 8pm in the F3RVA zoom Channel an Agenda has been posted in the Preblast for the Town Hall Meeting, hope to see you there and contact Corned Beef with any questions.

    Link below:

    Town Hall on ZOOM
  • Zuul at Mary

    Zuul at Mary

    15 buff Gozerians agreed to cross streams and combine their psychokinetic energies in today’s edition of 45MOM of Mary / Jerry / Gary / Larry. Conditions were 70 and sunny. According to Walter Peck of the Environmental Protection Agency, this is more or less what happened:

    Mosey to the grassy area by the Monkey Bars for The COP:

    SSHs
    1 burpee
    IWs
    no burpees
    Dead Man Hang
    1 burpee
    LBCs
    2 burpees
    HRMs x15
    Flutter kicks
    APDs

    Mosey to the Row of 8 Trees on Commonwealth for Suicides

    Run to the first tree. One WWII sit-up. Back to the start.
    2nd tree – 2 WWIIs. Back to the start.
    Repeato for all 8 trees.
    The Catch: there are two benches. Every time the PAX passes a bench in either direction, do 5 mercans.

    Mosey to the Trees on the Corner of Commonwealth and Cary for more Suicides.

    Run to the first tree. Five 4-count flutter kicks. Back to the start.
    2nd tree – Ten 4-count Flutter kicks. Back to the start.
    Repeato for all 4 trees.
    The Catch: There is a garbage can at the end. Do 5 burpees at the can.

    Peter Venkman (aka UpChuck/YHC) informed the PAX that the Keymaster is moving to California. Keymaster took over for an abbreviated VQ.

    Circle Up for the Wedding Suite (APDs and Pickle Pounders)

    Mosey to the Grassy Area for A Race (somewhere Bone Thugs was watching):

    Two teams race up and back, one Gozerian at a time.

    Round 1: Footrace
    Round 2: Bear crawl
    Round 3: Crab walk

    Back to YHC. Mosey to the tennis courts for another Suicide.

    1st court: bear crawl
    2nd court: lunge
    3rd court: run

    Stage Dives. This was a new one. 6 guys circle around a 7th guy. Lift that man 5 times (as though he’s stage diving). Lather, rinse, repeat x7.

    BTTF.

    Numbers, names, TYA took us out with a message about goodness and leadership.

    Announcements:

    Convergence on Saturday, July 3 at 7:00 a.m.
    Any PAX not signed up for Slack, please drop YHC a line. Lots of summer items in the works. Looking for someone to organize the next HDHH (Tuesday’s was solid from what YHC has heard).
    There is a rumor that Vinny’s baseball may make an appearance soon.

    Breaking Bread is full for the summer. Look for announcements in early August about the September through December sign-ups. Well done, gentlemen. Barbara and the guests thank everyone who has helped. YHC thanks you as well.

    NMS:

    As noted, today was Keymaster’s last post before moving to northern California. Not having Q’d yet, Keymaster received his draft notification at 05:25 this morning. Solid Q for a first-timer put on the spot. Well done. Pleasure having you as part of this group for many years. Best wishes for a safe move, enjoy being closer to your wife’s family, and don’t be a stranger.

    Speaking of strangers, Fudd made an appearance. He is moving to Colorado again soon. Best with the work plans and great to see you. Side Note: No, Fudd is not juicing. He’s a naturally gifted athlete with a high-speed motor that has been turbo-boosted by several years of living at 6,000 feet. His lungs are bigger than your’s. Crushed it today.

    Speaking of juicing, there is surely something in the water or the genes at the Murchie Family home. Holy smokes. Munson annihilated the workout today, adding a few extra rounds on several of the evolutions. YHC sees you. Solid push; solid leadership for the PAX.

    Peter Venkman spits the bit.

  • Hockey Talk

    A band of 7 studs took advantage of the unseasonably cool weather for a Greatest Hits of Mary beatdown.

    COP – various exercises and TYA making various comments about The Institute

    Four Corner – Entire Campus of Mary Mumford. Ascending, compounding, and descending. 10 Hand Release Merkins, 20 WWII’s, 30 Squats, 40 SSH’s.

    Triple Check – P1 runs across recess blacktop and back, P2 Wall Sits, P3 Bear Crawl from wall to blacktop and does Hand Release Merkins. 3 rounds.

    Monkey Bars – 2 people due Pull Ups while the others do either Merkins or Dips

    Mosey back to flag.

    Announcements – Bone Thugs is organizing a F3 night to the Squirrels on the 31st.

    NMS – Thanks to Doozy for the heads up about a guest and the motivation to take the Q. It was good to see Zamboni (Jacksonville, Florida). Zamboni was able to arouse TYA’s Hockey love, YHC had to get the group running to fix that problem. Zamboni was supposed to have an FNG come, but unfortunately he didn’t make it. Thank you for the opportunity to lead.