Tag: 45 Minutes of Mary

11 studs fought off the fart sack for a English lesson at one of Richmond Public School’s finest venues: Mary. The mumble chatter of Pucker’s Hockey Watchin’, Boston’s claim as the epicenter of the English language, and questions of how accurate the Q’s Garmin was quieted down real quick when Burpees were doled out as Class begun. Mosey to the center of the BBall Courts. F3 Welcome, Intro and Disclaimer

COP
Side Straddle Hops
Burpee x1
Don Quixotes
Burpee x2
Russian Soldiers
Burpee x3
Imperial Walkers
Burpee x4
Cherry Pickers
Burpee x5
Little Baby Crunches
Burpee x6
Alabama Prom dates
Burpee x7
Flutter Kicks
Burpee x8
Helicopters
Burpee x9
Don Quixotes
Burpee x10 Warm? Mosey to the edge of the BBall Courts

The Thang

Exercise I – Triple Check

Pace Car bear walks to to the cage, runs back; other exercises included Hand Release Merkins and WWIIs

algore for the six

Mosey to the tennis courts

Exercise II – 2 rounds of Dean Smith’s Four Corners

Round 1 – 10 jump squats, 20 reverse crunches, 30 plank jacks, 40 copperhead squats

mosey back to the bball courts for round 2 – 10 Lt. Dans, 20 pull ups Carolina Dry Docks, 30 dips , 40 copperhead squats

Mosey to the bus loop

Exercise III – Curb crawls

You know the drill.

Mary

Back to the flag for 3.5 minutes of Mary featuring LBCs, flutter kicks, alabama prom dates, American Hammers and Pickle Pounders

Numberama, Namerama, YHC took us out.

• Root and run with our Brother Bone Thugs tomorrow @ the RAMM 10K. Staggered start times. See the Pre Blast https://backblasts.f3rva.org/2020/08/19/pre-blast-bonethugs-10k
• Continue to lift up our Brothers named and unnamed as their families battle through trying times
• The Hardywood Farmerama is this weekend. See the Pre Blast. https://backblasts.f3rva.org/2020/08/12/f3-family-bbq-at-hardywoods/
• Iron PAX starts in September @ No Toll. See Boberry’s Pre Blast. https://backblasts.f3rva.org/2020/08/18/f3-iron-pax-rva-style/

Enjoyed the banter, well wishes and the ground and pound work this morning Fellas. The PAX kept the energy up in near perfect conditions. SYITG!

Seven strong hit the schoolyard this morning to make the start of their day count. After Keymaster showed up to make it an uneven number of PAX, this is what went down:

Mosey around the Commonwealth, Hanover, Westmoreland block to loosen up. Circle up in front of the school for:

COP:

Dead Man Hang Regular, Right over Left, Left over Right

Russian Soldiers

Copperhead Squats

Imperial Walkers

LBC’s

APD’s

Crabcakes

Mosey to the track for:

4 Corners around the track:

Round 1: 20 dips, 15 decline merkins, 10 burp-ups, 5 pull-ups (audibled to Jump Squats because of the lake under the pull-up bars)

Round 2: 20 incline merkins, 15 jump squats, 10 burpees, 10 Lt. Dans

Mosey over to field for:

Touch-A-Tree DORA:

Partner up and complete as a team 100 x HR Merkins, 200 WWII Sit-Ups, 300 SSH’s. Partner runs and touched 2 different trees along Cary Street each trip.

Mosey over to Cary and Commonwealth for:

Burpee Road:

2 burpees at each light pole on Commonwealth from Cary to Grove

Mary:

Reverse Crunches

APD’s

Numbers, Names, Announcements and Shiplap took us out!

NMS:

Everyone was surprised to see Hitchhiker appear in the gloom after he had to cut his Q short yesterday after he rolled his ankle. We guess he didn’t want to lose track of Swirly in #bigdata standings.

Larger numbers this morning than what YHC had guessed because of Bone Thugs’ VQ. YHC hopes it went well over at The Forge. Bodo’s enjoyed having YHC Q two days in a row and Shiplap continues to post regulary and make himself better! Well done, Shiplap! Always good to see YHC’s neighbor, Keymaster in the gloom and to see Westham’s strong duo of Pucker and Upchuck! Well done, all!

“Question of the Morning” goes to Hitchhiker: “In English, how do you describe a light post that is shining light?”

Have a great day!

Kubota

BB title is credited to Shiplap – first to show up this morning and said not gonna miss a Swirly Q and I like Mary – freaken beautiful !

9 strong posted got Mary and here is how it went down.

Warm up a little differently than usual.

Mossy to each tree on the field for an exercise – Bernie Saunders back to each tree for an exercise .

Pull ups – 5 while pax planks – 3 rounds

Chin ups 5 while pax does WWII’s and American Hammers two rounds

Triple Check L run the perimeter of the black top – exercises Cap Thor’s – squats

Polar bears across the black top

Curb crawl ladder – 1-7 and back down.

Announcements : Bone Thugs 10k Aug 21st !

BoDo’s took us out !

Ronnie showed off the engine in his new electric car that is basically a hopped up golf cart 🙂 Never seen a guy pop the engine on a hybrid and say look at this sucker 🙂 That thing does have some zip though be careful Ronnie !

Great work guys – thanks for allowing me to lead…

A dozen studs from Richmond and one visitor from Tennessee descended on the grounds of Mary Munford for an early morning beatdown. As always, 70 and sunny.

The Thang: Mosey to bus circle, curb crawls to seven, repeat seven and back down. Stay at bus circle, Proper Dora. Copper Head Squats, Jump Squats and WWII setups. Mosey to side of MM for modified triple check. 20 WWII, LBC, and merkins. Mosey to Northwest corner for COP. Mosey back to the flag to finish.

NMM

I always look forward to a good thursday morning beatdown at MM. I pulled in, saw two cars and found swirly in the parking lot talking to none other than TOGA. What a surprise (I didn’t say a good surprise, just a surprise). It has been a minute since Toga has graced us with his presence, but today was one of those days. Lots of talk about his balls (as always) as well as reminiscing about how joyful and happy he always was as a pax member in Richmond.

Because of this joyous occasion of Toga being back, I wrote him a little song (no representation that it is good, but its the best I could do).

I met him in a field down in old Richmond
Where you drank gatorade and it tastes just like
Coca Cola
C-O-L-A Cola
He walked up to me and he asked me to partner
I asked him his name and in a dark brown voice he said, “TOGA”
T-O-G-A Toga, to to to to Toga

Well, I’m not the world’s most physical guy
But when he partner carried me he nearly broke my spine
Oh irritating Toga to to to to Toga
Well, I’m not dumb but I can’t understand
Why he walked like a gorilla but talked like a man
Oh irritating Toga, to to to to Toga to to to to Toga

Well, we drank Gatorade and ran all night
Under under the skyfilled moonlight
He chased me down and made a fool out of me
He said, “Old man, won’t you go home to the infirmary?”
Well, I’m not the world’s most intellegent guy
But when I looked at his bald head,
Well, I almost punched irritating Toga
to to to to Toga, to to to to Toga
Toga to to to to Toga, to to to to Toga

I pushed him away
I walked to the door
I fell to the floor
I got down on my knees
Then I flipped him off, and then he at me
Well, that’s the way that I want it to be
And I always want it to be that way for irritating Toga
to to to to Toga

In all honesty, it was great to have you back today Toga. When you moved, the group lost a great leader and a valued PAX member….

TYA OUT

Weather was seventy and sunny on a Thursday morning in July. YHC’s first post at a bootcamp in a little bit. Boy does it hurt to reestablish your bootcamp fitness. 13 strong descended on the AO for an easy beatdown from TYA

The Thang. Mosey to side lawn. Don Quixote x 10, Abe Vigoda’s x 10, Merkins x10, WWII x 20 and Imperial Walkers x 20. Mosey to side of school near hoops for triple check of balls to the walls, merkins, run forward and run backwards x 6. Mosey to tennis basketball courts. 11’s with merkins and WWII situps. Mosey to tennis courts for a proper Dora (thanks labrat). 1 copperhead squat, 2 jump squats, 3 WWII, and 4 LBC’s. 25 WWII on your own an then back to the shovel flag.

NMM. Had a strong 13 back at Mary today. Good mix of folks out there and everyone was quiet after the workout trying to cool down. I would much rather workout in the freezing cold than the humidity of July. Good news is we live in Virginia, so weather changes quickly and often here. Good to back out with the PAX. A little weird with a social distanced COP, but that is what he have during this time.

7 warriors woke in the dark and gathered in the gloom at MM. Here’s how it went down:

Field Trip day! Begin with .7 mile mosey west on Grove. First stop: a parking lot on the left near Lexington.

COP: Deadman Hang IC // Stretch to the Sky // Helicopters // DQs // Imperial Walkers // Copperhead Squats // Alabama Prom Dates // Crabcakes // LBCs // Merkins // SSH 21s

Wall to Wall: Partner up. P1 does Balls to the Wall on east wall, P2 runs to the other side of the parking lot and does 10 Donkey Kicks on west wall. P2 runs back and switch. 3 rounds.

Mosey west on Grove. 2nd stop: St Giles Church parking lot.

Table Madness: Grab a table and a partner for some partner table exercises.

Exercise 1: Wingnuts. Sitting on picnic table, feet under bench, lean back to approx. 15 degrees with back and neck straight, fists touching in front of chest so that elbows point parallel with shoulders, rotate waist so that each elbow touches the table top. 4-Count IC, x20.

Exercise 2: Coyote Uglys. Starting in a wheel barrow position with partner, P1 starts on the ground and steps up to picnic table ‘seat’ with his hands, completes 1 Merkin, steps up to top of the table top , 1 Merkin, steps back down to the ‘seat’, 1 Merkin, steps back down to the ground, 1 Merkin. That’s one rep. Each Partner does 5.

Exercise 3: Hail Marys. P1 elbow planks on ground, P2 places his legs on P1’s back and performs 20 dips with his hands on table bench. Each partner does 3 sets of 20.

Mosey to the back lot of the church for the final stop: basket ball goal.

Knockout! The Pax played a rousing game of knockout. While waiting in line, pax performs SSHs. When knocked out, waiting pax performs WW2s, then American Hammers, then LBCs. YHC and Swirly battled it out for the win, YHC inched by.

Mosey a mile back to the school.

Numberama, Namerama, YHC took us out.

NMS: The picnic table excercises were an experiment, and the report card is out on whether they were successful. Unfortunately we discovered that this particular set of picnic tables is pretty cheap, and we nearly broke several of them. Had to modify some exercises as a result. Knock out was a lot of fun and the Pax remarked how difficult it was to shoot well after all the merkins. Never have you seen a group of men shoot a basketball so badly.

6 Strong gathered in the gloom on a warm morning (tho there was a breeze!)

It was another hot potato Q for 45MOM and Swirly got us started off. Warmup included SSHs / Don Quixotes / Dead Man Hang / Imperial Walkers / Merkins / FlutterKicks

Mosey to side of school for a triple check with one man doing Abyss Merkins on the benches, one doing WWIIs and one bear crawling to the street and back.

Swirly flipped the Q to Hitch who took us up to the corner of the track for a Dora. Each team did 100 Merkins, 200 Squats and 300 SSHs – one partner doing the exercise, one runs to the pullup bars, does 3 pullup and run back.

Hitch flipped the Q to Probation who took us to the blacktop for four corners. Start out with 10 Burpees, then 20 Merkins, 30 LBCs and finish with 40 two count Mountain Climbers.

Q flipped to Handshake who moseyed over to the pullup bars for a few rounds of pullups and dips. One group did 5 pullups while others did dips, then switch and go around 3 times.

Handshake flipped Q to YHC with 10 minutes left so we moseyed back to blacktop for a couple of rounds of tracers on the tennis courts – forwards, karaoke, backwards at each net.

Finally we moseyed back to the flag to finish with a ring of fire of Merkins. 5 each of your own choice, two rounds.

We nearly completed a total hot potato Q but came up short before YHC could flip it to the final pax member BT. Hot potato workouts always becomes a game of who’s still standing with no chair when the music ends. YHC took the Q with less than 10 minutes left and it didn’t feel right to pass it on with only 2 minutes left.

On the eve of our Nation’s independence day weekend five morning warriors arrived at Mary to find that no one had the Q. Bodos stepped up and took the potato and we all moseyed on over to the blacktop for some much needed stretching.

It went down like this… some Swirley bend over and touch your toes stretching to begin, Donny Q’s, Helicopters… YHC’s memory is failing on the rest of the warm-up exercises as the Independence Day weekend beverages are already in play.

YHC feeling insipired volunteered to take the potato… and apparently the BB too. Moseyed over to the far corner of the blacktop for Hindenburg BLIMPS. It went down like this. Six rounds, start with ten reps of an exercise in each corner of the blacktop, running between each corner. Second round, change the exercise and increase the reps by 10, so 20 exercises in each corner running between corners, and on up to 60. First exercise was burpees, second round was air squats, third round was side straddle hops, fourth round was YHC forgot, fifth round was team effort merkins, each person took ten merkins for a total of 50 at each corner, sixth round was mountain climbers.

Passed the potato on to Handshake for a modified five person Dora. Two people doing dips, two people doing wall sits, and the last lone ranger timer ran to pull up bars and did 5x pull ups. Did that for 3 rounds.

Potato got passed then to Hitchhiker, for what was a very tough exercise… Moseyed over to the tennis courts, starting on the baseline bear crawls to the net, 10x walk out merkins, then polar bears to the opposite baseline, 20x LBCs, then polar bear back, 10x walk out merkins at the net, and bear crawls to the baseline.

But we still had 2 minutes left, so Hitchhiker was kind enough to pass the hot potato on to Pucker for the final round. Ran up and down the baselines and karaekoed along the net, for all five tennis courts. Final mosey back to the flag.

Numbers and names to round us out and, Pucker took us out with some kind words. YHC took the BB since the Hindenburg Blimps took up 90% of the time. Great work this morning gents.

11 strong posted this morning @ Mary and here is how it went down.

Field trip over to the church :

COP – SSH, IW’s, Windmills, Helicopters, Plank – merkins – flutter kicks – LBC’s.

Benches : 26 Abyss merkins 26 dips run to the end of the parking lot 26 WWII’s repeat 3 times .

Double Check : Partner up – 1 partner run to the circle – bear crawl the circle – run to the end of the parking lot and back to partners. Partners are doing LBC’s and LT. Dans !

Lunge across the parking lot – then mossy back to Mary.

5 pull ups – pax doing incline merkins around the horn – swithc to dips and repeat .

Mossy to the flag – 26 merkins = Boom !

Great job this morning guys thanks for allowing me to lead. Shout out to Splinter for the extra miles this morning. Nice to see double digits at Mary again ! Always good to have TYA join us at the end – he is right my M is a Saint for hanging with me for 26 years – I’m truly a blessed man! Thanks to Handshake for recording the pax. Thanks to Circle K for taking us out.

Swirly’s Board today : Do just once what others say you can’t do and you will never again pay attention to the limitations that they put on you. Believe – Succeed !

See y’all in the gloom…

10 godly men, including one from NC gathered this morning for beat down. Here is how it went:

COP
Deadman hang x10, Crossing leg stretch x10, Don Quixotes x10, Helicopters x10, Merkins x10, Scorpion kick x10, LBC x10, Arm circle x10, American Hammers x10

The Thang
Short moseyed over to one corner of the basket ball court. First exercise was four corners: 1st round 10 merkins at each corner, 2nd round 10 WWII at each corner, 3rd round 20 jump squats at each corner, and 4th round 5 burpees at each corner.

Moseyed over to the tennis court. 2nd exercise was three lines, PAX lined up along baseline of the court. 20 American hammers on one side of baseline, bear-crawled to the net, 10 walkout-merkins on the net, bear-crawled to the other side of the baseline, 20 LBC on the baseline, bear-crawled back to the net, 10 walkout-merkins on the net, and bear-crawled back to the starting line and 20 American hammers. This is consider 1 round and we did 3 rounds.

Moseyed over to the tennis court side and we did mini Dora: 30 burpees, 60 SSH, and 90 flutter kicks.

Moseyed back to where we started and did a quick ring of fire with variants of 5 merkins OYO.

Announcements
Fourth of July Convergence at No Toll 6:00 am
Happy Hour at Kubota’s next Wednesday

Numbers, names, announcements, prayer requests, YHC took us out.