Tag: 45 Minutes of Mary

Mary Munford Elementary

  • 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.

  • There is no Me in Team (yes there is)

    6 men and two Gerrys descended upon Mary to make the best of her landscape. This is what transpired, more or less

    Quasi warmup which included a round of ball-lickers. Lots of out and back running on the courts with copious exercises in between. Partner Doras that weren’t really partner Doras, more running while mixing dips and derkins in between, then chicken peckers, more polar bears, and running. Finish with a few minutes of Mary (abs)….(did I mention there was a lot of running….)

    NMS: Ball-lickers were a hit although it appears more practice and dexterity are needed. Bodos aptly pointed out that “there is no I in Team”….can’t argue with that analysis. Speaking of Bodos he is looking to add another female to his nest which will make it 6. Much respect Bodos, you are a kind, giving, and accepting fellow…attributes we should all be aspiring to every day.

    Saab Abides

  • Moist Potato

    Six, wait seven… no eight, hold it, nine boot campers plus two circumnavigators gathered for a Q-less Mary. Upchuck stole the potato and off we went for:

    COP (Upchuck)
    SSH, ROF, DQ, IW, APD, LBC, ROF

    Upchuck
    Mosey to the collection of high quality plastic picnic tables for partner exercises. Run, dips, deline merkins. Run, dips, incline merkins. Run, dips, squats. Upchuck offered the potato and Faceplant took it before it being passed to him.

    Faceplant
    Back to the parking lot for escalator exercises. WWII escalator on one side of parking lot and single count flutter kicks on the other side. 1-21 with bear crawls between each line. Passed to Oyster.

    Oyster
    Triple check. Running, jump squats, peoples chair. Pass to Malpractice.

    Malpractice
    Stay in teams (for no good reason) and run the bases. 10 at each base of an exercise. 5 burpees at each. 15 something at each. Pass to Splinter.

    Splinter
    Tennis court line drill. 1,2,3,4 burpees at each mid-court. 2,4,6,8 squats at each court. 3,6,9,12 HTH at each court. Line of fire before back to the flag.

    Announcements
    – Puppy pile this saturday after dog pile
    – HDHH 6/23
    – Clear the attic at upchucks some day soon

    Numbers, names, YHC took us out.

    Moleskin
    Soupy day but great mumblechatter this morning. Also great fellowship post COT. Enjoy the day gentlemen.

  • Pickle Pounders in Florida and Sweaty Balls for the Win

    11 creaky dudes stumbled into the parking lot for 45 MOM of fun. Here’s what happened.

    COP on the blacktop: DQs // Cherry Pickers // Copperhead Squats // Imperial Walkers // LBCs // Crabcakes // Inverted Crabcakes // Tempo Merkins // SSHs

    Florida Bang: Plank up in a circle around the state of Florida on the blacktop map. On YHC’s command, the pax jumps up from plank position, runs 10 paces, performs 10 burpees, then runs back to Florida to plank position // Next Round: 20 paces, 20 Jump Squats // Round 3: 30 paces, 30 Carolina Dry-docks // Round 4: 40 paces, 40 Monkey Humpers // Round 5: 50 paces, 50 WW2s. Back to plank position for Pickle pounders IC. Mosey to treeline

    Chutes & Ladders: 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 LBCs.
    Round 3: Same program with 3 Burpees at each tree.

    Dodge Ball! Mosey to tennis courts, divide into 2 teams. If hit, run to the end of the courts, perform 3 burpees, run back and re-join the game. Team wins with most number of players on the court at the end of the time, or if you can eliminate all the players on the other team. Pax played 2 Five min games, 1 win each.

    COT: Numberama, Namerama, YHC took us out.

    NMS: Great to see Ollivander and Toto back out at 45MOM. First we enjoyed lots of phallic Florida jokes, then the testicle jokes started as soon as we started playing dodge ball, which we all know never gets old. The record for highest number of comments on a backblast still holds with “Balls in the Mist” with QIC Toga, 2/4/2016. If you want some really stupid balls jokes, check it out.

  • Low Cardio Day, Sort of

    11 PAX came out for YHC’s Day 3 celebration.

    This is how it went down

    Mosey to the blacktop

    COP (ALL IC) – SSH, DQ, Hillbillies, LBC’s, Heels to Heaven, HRM’s, Arm Circles

    THANG

    Chaos Four Corners – In groups of 5; 4 of 5 mosey to start exercises at different corners. On YHC’s Q The 5th PAX member runs to the first corner and completed 20 reps of the exercises with 1st PAX member, 2 PAX members then run to the 2nd corner and complete 20 of that exercise with the next PAX member. Keep going till reaching the fourth corners. Exercises were: LBC’s, American Hammers, Heels to Heaven, SSH’s,  All PAX completed 20 SSH’s at the end. Rotate around and repeat 3 times.

    Tennis Court Set

    • First court – bear crawl to first line complete a merkins, crawl bear back to the start and complete a merkin. Rinse and repeat for all lines then lunge to the next court.
    • Second court – lunge to the first line and complete Lt. Dan then lunge backward to the beginning line. Rinse and repeat for all lines then bear crawl to the next court
    • Third Court – Repeat bear crawling
    • Fourth Court – Repeat lunges

    Mosey to the track

    Catch Me If You Can – Partner up, first partner completes 5 Burpees while second partner runs backwards around the track. When first partner is done they run to catch the second partner. Swing and repeat around the the whole track twice

    Mosey back to the SF

    Numberrama, Namerama, Announcements, YHC took us out

    MOLESKIN

    Great to be back at 45MOM for the first time in over a year. The PAX made YHC feel welcome with heavy mumble chatter during the COP.

    The Chaos Four Corners lived up to its name. The PAX caught on but on the 2nd round we only had one PAX at the fourth corner and none on the 3rd. The important thing was the PAX got some good ab work.

    ANNOUNCEMENTS

    • Tomorrow is YHC’s official annversity day and will be Qing at The Creek. Also will be Qing Dogpile on to finish out the week!
    • Memorial Day Convergences at Tredegar starting at 7 am

    SPIT ON THAT!!

  • 45 Minutes of Menopause

    A lucky 13 descended upon Mary for a gerry-administered beatdown….This is what transpired more or less….

    Dips and Derkins. 10 at each station, run back and forth, 4 iterations.

    Dora’s: 100 HR Merkins, 200 WWII, 300 Flutter Kicks. Partner runs out and back

    Courts: Suicides and bearcrawls, crawlbears, crabwalks, Polar Bears. Various exercises in b/w.

    Solo triple check: Chicken Peckers followed by 3 rounds of donkey kicks, bearcrawls, and out and back run. Finish with a few minutes of Mary.

    NMS: Absolutely nothing to report aside from the realization that YHC and Handshake need to come up with a safe-word.

    Saab abides (when able)

  • Eight the Great

    8 of Mary’s finest fought the relapse of Winter for an early morning beatdown. Here’s what happened:

    COP on blacktop: All IC. Deadman Hang // Helicopters // DQs // Cherry Pickers // Imperial Walkers // Russian Soldiers // SSHs 21s (Hitchhiker did it!!). Mosey west on Cary to First Pres back lot.

    Triple Check with foursomes: P1: American Hammers // P2: Carolina Dry-docks // P3: Mountain Climbers // P4: Run to playground, Bernie Sanders back. 3x.

    Mosey up Lock Lane and hang left on Calumet to Grove. Stop every 100 yards or so for 10 merkins// 15 LBCs // 20 Squats. Mosey to Jenny Maraghy

    Wall to Wall: Partner up. Round 1: P1 runs to wall and performs 10 donkey kicks, P2 Balls to Wall. 3x. // Round 2: P1 runs to wall and performs 10 Dirty Hookups, P2 wall sit. 3x. // Round 3: P1 runs to wall and performs 10 single-count Chicken Peckers, P2 balls to wall. 3x.

    Mosey up Shadwell, hang a right on Hanover to Commonwealth, back to Mary. Every 100 yards, 10 merkins // 15 LBCs // 20 Squats

    5 Burpees for the final COP. Numberama, Namerama, YHC took us out.

    NMS: Great mumble chatter this morning. Cool temps for a field trip. Hitchhiker pretended to not understand TYA’s dirty jokes. All is well in F3RVA.

  • Steamy Audible

    14 studs converged to find out what YHC had in store for this week at Mary. 12 bootcamp’d while the Esther Williams fan club took a mosey in the adjacent ‘hoods. 70 degrees, sunny and 530? Time to boogie.

    COP

    casual stroll around the stone track back to the world map for COP

    dead man hang, one burpee

    imperial walkers, two burpees

    DQs, three burpees

    jazzercise, 4 burpees

    LBCs, 5 burpees…. mosey to the soccer fields

    The Thang

    Exercise I: Dean Smith’s Four Corners (ascending)

    first corner: 15 hand release merkins

    second corner: 15 hand release merkins, 20 copper head squats

    third corner: 15 hand release merkins, 20 copper head squats, 25 plank jacks

    fourth corner: 15 hand release merkins, 20 copper head squats, 25 plank jacks, 30 WWIIs

    algore and broga stretchin for the six

    Exercise II: Triple Check

    mosey to the bball courts

    pace car bear crawls to the World map and back

    donkey kicks and reverso crunches

    plankarama

    Exercise III: Burpee Loop

    Partner up: run dirt track meet in the middle and perform one burpee

    repeato up to six ….. four

    Exercise IV:

    mosey to the Westmoreland St façade of MMES

    modified Lindsay

    20-15-10-5 step ups at the entrance

    5-10-15-20 monkey humpers on the far side of the building audible due to time

    a few LBCs for Mary

    Numberama, Namerama. YHC took us out.

    Please keep Bleeder’s family and nephew in your prayers. Please keep Slippin Jimmy’s family in mind for answered blessings.

    Freed to Bleed on Saturday. Sign up if you haven’t!

    Humidity is BACK. This morning was an unexpected steamer. Appreciate the camaraderie and collectively getting better. Thanks for letting YHC lead!