Tag: 45 Minutes of Mary

12 of Richmond’s finest met Mary to dust off the cobwebs and start the day

COP: SSH’s, Don Quixote’s, Merkins, LBC’s, Scorpion Kicks

Mosey to back parking lot at Reveille

Triple Check: Partner 1 does Dips on the Picnic Tables, Partner 2 Flutter Kicks, Partner 3 Run to down the parking lot to the wall and Bernie Sanders back.

Four Corner, ascending: Corner 1: Hand Release Merkins, Corner 2 Merkins + Flutter Kids, Corner 3: Merkins, Flutter, and Mountain Climbers, Corner 4: Merkins, Flutter, Mountain Climbers, and SSH’s. Rinse and Repeat starting from the top and descending.

Mosey back to Mary

Pull Up Bars: everybody circles up. Man # 1 Does a form of 10 pull ups while everyone else does WWII’s. Rotate until everyone has completed their 10 pull ups.

Announcements: Puppy Pile this week at 7:05 at Dogpile

NMS: it was a nice morning today, smaller crew than normal at Mary. Today is Mr. Holland’s 2 year anniversary with F3. He texted YHC yesterday to say he had tweaked his back and needed some coverage. YHC was honored to take the Q since YHC doesn’t lead enough and needs his hand forced at times. There wasn’t much mumble chatter except Saab and TYA. Drew (FNG) is a buddy of YHC’s and today he accepted an open invitation from a few months ago. Todays’ backblast pile comes from a conversation overheard from Swirly. For those of you that don’t know, Swirly is competitive, very competitive. YHC overheard Swirly saying something about never losing at exercising, and then the conversation went downhill from there to non-publishable levels, it was funny. SYITG

What started as an evening idea that got passed around to a few amigos, developed into a plan of action…a plan of destiny. For today there would be some redemption and soreness. Saab arrived with a heart full of enthusiasm and vigor. According to legend it went a little something like this.

Mosey to other side of the parking lot and Swirly started us off.

4 Corners

Corner #1 5 X 10 sets of merkins, corner #2 5 X 10 sets of merkins, corner #3 2 X 25 sets of merkins and corner #4 5 x 10 sets of merkins. Merkin Count (MC) at 200.

Merkin Ring of Fire

Each pax calls our a merkin style and completes 5. All pax complete the assigned merkins. 5 X 14 pax for 75 merkins. The extra 5 was from our buddy Tater Hole.

MC = 275 Pass to Kubota

Super 21

Start at one end of the field and complete 3 rounds of the prescribed exercise. Round #1 is 3 sets of 12, round #2 is 3 sets of 11, round #3 is 3 sets of 10, etc until completion with round #12 and 3 sets of 1. All the exercises were merkins for a total of 234 merkins. Fun fact; the last run was done with burpees

MC =509 Pass to Hardywood

Touch a Tree

At each tree complete 10 merkins. First round had 7 trees. The second round had 6 trees. Total of 130 Merkins

MC=639

Glutes For Gluttony For A Cause

5 round of 10 lunges and 10 merkins. 50 merkins total.

MC=689 Pass to Vinny

Parking Lot Pariah

In any order, touch each of the 12 cars and complete 15 merkins at each. Merkin total 180.

MC=819

Merkin Ring of Fire

Complete 5 merkins, per pax (15) and go all the way around 2 times. Merkin total 140.

Wrap it up with a little Superman for the neighborhood.

MC RX=959

Official MC=859

Namerama, numberama and Beach Ready Kubota took us out.

Moleskin: This hurt so good. Big ups to the Potato Crew™ for being committed today and for the second week in a row, the 45MOM crew brought a huge effort. The official count is 859, though there were 959 prescribed. There were a few merkins that didn’t fully make it into the Ring of Fire. That count feels correct as a pax.

News: Please keep Wojo and his family in your thoughts and prayers. See Vinny to put a little something in the offering.

Big surprise the Corn Hole Tournament and the F3 Retreat has gotten complicated and some additional rules. Now you gotta partner with somebody from a different nano region, whose birth name and F3 name combine to form anagram of your favorite Redskin player or your Safe Word.

Puppy Pile on 8/24. Bring your kid to this and let them know that you are more than just the dude in their house telling them to get off their screens and clean their rooms. Saab has volunteered to give “the talk”, please see him for the signup sheet.

It was the best of merkins, it was the worst of merkins. According to the Windsor Farms Merkin Alert Reddit Subgroup Instagram Influencer E-Sports LinkedIn Premium page, it went a little something like this.

COP – All exercises IC X 10

Merkin, SSH, Merkin, DQ, Merkin, Squat, LBC, Merkin, FC, Merkin

Merkin Count (MC) = 100

Tennis Court Taint

Mosey to courts and run to the space between the courts to the end (4 total). At the first stop to 5 exercises, next do 10, next do 15, next do 20 and complete 4 rounds total, waiting for the pax at the conclusion of each round.

Round 1 Merkins

Round 2 LBC

Round 3 Merkins

Round 4 Squats

MC=100 + 100

Mosey to the basketball courts

Four Corners Escalating

Round 1: Run to the 1st corner and complete 10 merkins then run back to start.

Round 2: Run to the 1st corner complete 10 merkins, run to the 2nd corner and complete 10 merkins + 10 two count American Hammers, run to the 1st corner and complete 10 merkins then run back to start.

Round 3: Run to the 1st corner complete 10 merkins, run to the 2nd corner and complete 10 merkins + 10 two count American Hammers, run to the 3rd corner and complete 10 merkins + 10 two count American Hammers + 10 two count flutter kicks, run to the 2nd corner and complete 10 merkins + 10 two count American Hammers, run to the 1st corner and complete 10 merkins then run back to start.

Round 4: Run to the 1st corner complete 10 merkins, run to the 2nd corner and complete 10 merkins + 10 two count American Hammers, run to the 3rd corner and complete 10 merkins + 10 two count American Hammers + 10 two count flutter kicks, run to the 4th corner for 10 merkins + 10 two count American Hammers + 10 flutter kicks + 10 WWII, run to the 3rd corner and complete 10 merkins + 10 two count American Hammers + 10 two count flutter kicksrun to the 2nd corner and complete 10 merkins + 10 two count American Hammers, run to the 1st corner and complete 10 merkins then run back to start.

MC=200 + 160

Merkin Beast

Round 1: Regular Merkin

Round 2: Wide Grip Merkin

Round 3: Diamond Merkin

Round 4: Left Leg Up Merkin

Round 5: Right Leg Up Merkin

Round 6: Hand Release Merkins

MC=360 + 216

MC=576

Mosey back to the flag.

Numberama, namerama, Gumbo took us out

Moleskin – In order to write this BB, YHC is simply smashing my face into the keys hoping to make something legible. Way to work today fellas. The merkins were of high quality, the mumble chatter was kept to a minimum and we got to WORK!

Perspective is an interesting thing. At the close of the COT, YHC reflected and thought there was no way more could have been done. It seemed like every available minute was spent doing merkins of the highest quality with a balance of minimal recovery so we could do as many as possible in the alotted 45 minutes. YHC could not have been more wrong. The Forge crew banged out an impressive 660 perscribed merkins. This is a good thing. Their creativity and effort became an obstacle to our victory. YHC was reminded of a favorite quote by Marcus Aurelius:

“Our actions may be impeded, but there can be no impeding our intentions or dispositions. Because we can accommodate and adapt. The mind adapts and coverts to its own purpose the obstacle to our acting. The impediment to action advances action. What stands in the way becomes the way.”

YHC is getting that tingly feeling just thinking about how many merkins can be completed by an entire pax in 45 minutes. Game on.

Hardywood

16 RVA regulars, and two F3 travelers arrived for a refreshing Mary beatdown.

THE THANG

Dr Tryhard lead one Arm Circle before tossing the Q to YHC.

Mosey to field
Shark Week disclaimer

20x SSH
10X Merkins
30X LBC’s
15X Arm Circles

Mosey to church Field
SUPERMAN

Curb Crawl

Mosey to Pool
Shoes & socks off
Search and Rescue Plank – Ring of Fire
Retrieve Plates, La Crosse balls, Torpedos & Half Dollars

100X Wet World War II’s

Shoes back on,
Mosey back to the Flag

Swiper took us out

Moleskin

Special thanks to Dr Tryout for lending me his Q. Kubota, I hope the shark bite heals quickly.

YHC appreciates everyone allowing me to bring this unique workout to RVA. My neighbors didn’t greet us a the gate this year; but he sends his regards.( I invited him yesterday)

Impromptu Coffeeteria
Special thanks to Hardywood for providing coffee and Cups for the group to enjoy. YHC, Greenbow, Flashdance, and Hardywood enjoyed the extended discussion on family trips, time away, and new oppurtunites that come about from time listening, and improving that skill.( at least that is what I thought I heard)

Announcements

Dr Tryhard hosting a Poker night this Saturday – contact him if you are interested – card Sharks welcome

Thoughts and Prays for Helix’s Daughter and TYA’s Brother

20 men and 1 young lady showed up to Mary Munford to find out what kind of beatdown was planned and this is what they found:

Mosey to blacktop and line up along near side. SSH and butt kickers to far side of blacktop. DQs and high knees across blacktop. Helicopters and karaoke to other side.

Mosey to west side of field and line up. Run to first tree and perfomr 1 WWII. run back to starting position and perform 1 merkins. Run to second tree and perform 2 WWII. Run back to starting position to perform 2 merkins. Repeato for all 11 trees.

Mosey down sidewalk to corner nearest Windsor Farms for Light Pole Burpees. At first light pole perform 1 burpee. Run to second light for to perform 2 burpees. Repeato for all 10 light poles.

Mosey around the block the long way to the tennis courts for suicides. Regular suicide followed by 25 LBCs. Ascending burpees suicide followed by 25 LBCs. Mosey to side of school for Chicken Pecker Ring of Fire. Starting on both sides each PAX perform 5 Chicken Peckers and pass to next PAX.

Mosey back to VSF for 2 minutes of holding six inches.

Numberama, Namearama and 7-11 took us out with a prayer.

Be intentional. Get it Done today and everyday gentleman.

Circle K

9 duffers and one prospective member set their sights on hoisting the F3 Jug as the 10 embarked on the Championship at the Munford Club. Aligned with a similar schedule to the Open currently being held across the pond, this morning featured 1 (main) practice and 4 tournament rounds, each serving with a Par of 72.

Driving Range/COP

Mosey to grassy patch east of the tennis courts to hit some shag balls

Scoring Par on Holes 1 thru 4 at Portrush yields a 16 = 16 Burpees

F3 Welcome, Moniker, Disclaimer.

Practice shots included SSH, DQs, Imperial Walkers, Merkins. Loose? Let’s Mosey.

The Thang

Par 3 Tourney/Practice Round

Mosey to the outdoor dip bars/mulch bed. Some semblance of a OYO Triple Check. YHC fumbled the instructions, but remember, this was a practice round. Kudos to Slippin Jimmy on banging out Bar Dips.

• 12 Merkins
• 12 Dips
• 12 Jump Squats
• Repeato

Scoring Par on holes 5-8 yields at 17 = 17 Burpees as a PAX, 33 through 8

Tourney Time – Couple of Par 4 (Corners)

Mosey to the blacktop for 2 rounds of 4 corners. Run in between stations

• First Corner – 18 Hand Release Merkins
• Second Corner – 18 Jump Squats
• Third Corner – 18 Monkey Humpers (should have audibled to gopher humpers)
• 4th Corner – 18 Box Cutters
• Repeato

Option to elect a caddie/partner for Holes 9-12. Par yields 16 more burpees, 49 through 12.

Modified Big 11s called out at 8s but were actually Big 9s – Par 5 Length

Mosey to the sideline of the big “football” field.

8 Merkins/ 1 WW II Sit Ups and work to the end of the spectrum. Run the length of the field in between sets. Felt like we chased that little white ball around all morning. Should have yielded 36 Merkins and 36 WWIIs.

PAX was in? Handshake with a 20 count before the PAX crested Holes 13-15.

11 more strokes for 11 more burpees, score is 60 through 15.

Indigenous Peoples Run/Highlander Scoot along Cary Street, the block Wesmoreland and the block of Grove back to the Pin. Circle up to honor YHC’s score for the last round of golf YHC played (best ever, may never repeat).

• 24 flutter kicks
• 24 alabama prom dates
• 24 LBCs
• 16 Reverse Crunches

Last 3 holes on par yielded a 12 evening out the final round at 72 Burpees.

Finished strong with Merkin (different variation each PAX member) Ring of Fire.

Scorecard:

Practice Round – 72

• R1 – Par 4 – 72
• R2 – Par 4 – 72
• R3 – Par 5 – 72
• R4 – Burpees – 72
• Ring of Fire: 100 YHC’s New Goal of # of rounds played each year (have a long way to go).

Announcements:

• HDHH Next Week
• Puppy pile not hosted by Marv this Saturday?
• Early Risers this Saturday. Mumble chatter suggests start around when the first golfers tee off EST?
• Prayer Requests – Vinny and Slippin Jimmy’s Fellow Swim Team Parent, P-Trap and Red Tape’s friend Alexandra (concussion), Exit Row on speedy recovery
• P-Trap took us out.

Welcome Red Tape. Great to have you join in for the fun this morning. Look forward to seeing you post again.

Was a pleasure to lead this morning, Gentleman. Hope y’all enjoyed the theme.

Eleven ESPY watchers posted for 45 MOJ (Minutes Of Jena). Blood flow was on the brain. Here’s how we worked it out.

Foreplay: Backwards mosey to COP – Imperial Walkers / Helicopters / Arm Circles / Alabama Prom Dates / Scorpion Kicks

Hubba Hubba: Cult of Personality (was called). Three rounds of 12 minute sets. Each round has two unique exercises. 15/15 10/10 5/5. Traverse to the other side and back. AMRAP.

Round 1: Merkins and 2-count Mountain Climbers. Run across field and back.

Round 2: Rosalitas and Hello Dollies. Bear Crawl across tennis court and crab walk back.

Round 3: Jump squats and SSHs. Karaoke across black top and back.

Roll Over: Circle Up on the USA map for COP. Merkin Ring of Fire. Each PAX calls 5 merkins, completed by PAX in cadence.

Walk of Shame – BTTF

YHC took us out.

Announcements: Labor Day Convergence brought to you by SOJ. Rack up your double rewards mileage points between now and then. HDHH coming up later this month. Kubota has the conch.

Please sign up for the Retreat and Corn hole tournament if you plan to attend and participate. See the Pre-Blast for further information.

NMS: KISS – Today we were given a chance to perform. It was boring at times. It was testing at times. It was fun at times. Let us not take these opportunities for granted. Live for, and enjoy every moment. Push yourself. Don’t hurt yourself. Don’t Cheat Yourself.

On a lighter note, TYA and Saab were in rare, rare form this morning. If you haven’t seen what ole Jena was wearing the last two evenings, take a look see. But not on a government issued device.

21 of Richmond’s finest posted in the hot and sticky gloom to what will be YHC’s last 45MOM Q for quite a while. For those of you that didn’t know, YHC is moving to Colorado this weekend for good. Dubbed by TYA as “the longest goodbye in the history of mankind”, YHC wanted to end things where he started……at 45MOM. YHC’s first every F3 workout was at 45 MOM on a Thursdy in October 2014. The exact date escapes me……do Big Data’s records go back that long? Orville was the Q that day and it was quite a beat down. YHC’s goal was to duplicate that workout to the best of his memory (with some slight modifications), and here’s how it went down:

Start of the Merkin timer: Slurpee set his watch on timer mode to go off every 5 minutes. Throughout the workout, the PAX stopped whatever they were doing every 5 minutes to do merkins in cadence, the number of which would depend on the Q. We did 15 reps the first three sets, which really equals 30 merkins if they were OYO, and then 10 reps the rest of the sets until the last one, during which we did 15. Total count for the workout was 120 (240 if they were OYO).

Indigenous people’s run south to Cary St., turning right and then right again to go around the field, then circle up in the grass for COP. Everything was in cadence:

• Tron Squats x 15
• SSH x 30
• Merkins x 15 (2nd set of timer)
• Circle Planks x 15
• Scissor/Flutter kicks x 15
• Don Quixote x 10

Line up along the baseline on the west side of the field for Leapfrog: partner up with someone of similar size. The first man gets down on the ground in a ball on his knees and the 2nd man leapfrog’s over his back. Do this across the field to the East side.

Tunnel of Love back across the field to the West side.

11’s across the field from West to East and back. Exercises were Burpees and Tron Squats. Shortened the width of the field to halfway around 6:08 and called an audible when the clock got to 6:13 to mosey back to the flag. One final set of merkins at 6:15 and then numberama, namerama, and YHC took us out.

NMS:

YHC had more planned for today’s beatdown but was not able to accomplish it all. Everything seemed to take longer today than YHC anticipated and I’m not sure why? The field seemed wider than I remembered, and that allowed the PAX to get in an extra long portion of the the Tunnel of Love. Perhaps the merkin timer was to blame? Regardless of the reason, the PAX gave it all they had out there, and YHC was proud to lead this fine group of men one last time. When the Tunnel of Love was announced, YHC reminded the PAX that he was the first to bring that exercise to RVA, and Rosie mentioned how much he enjoyed it and how he hoped YHC would be taking that to Colorado with me to share with the PAX in Denver. Don’t worry Rosie……the PAX of F3Denver will be enjoying the Tunnel of Love very soon. 😉

Kudos and TCLAPS to the entire PAX for leaving it all on the field today. The merkin timer was a smoker, especially when it went off while doing burpees during 11’s. Big thanks to Slurpee for serving as official timer.

The PAX of F3RVA has meant more to YHC than I can express, either in the spoken or written word. I will certainly miss you guys, but hopefully you’ll see me again as we still have family in town and will be visiting periodically. Until then, Fudd bids you all Vaya con Dios.

Announcements:

• HDHH at Independence Golf Course tonight for drinks, food and a band. See Gumbo’s recent backblasts for details.
• YHC will be Q again tomorrow for RAMM and we will be playing Ultimate Frisbee. There will be running routes for those that would rather run on the roads.

Fourteen NBA hopefuls – one North of the Border but in spirit – posted for what turned into a Hitchhiker floor check exhibition. TYA still has wood.

Mosey to the scene of the crimes (basketball court) for warm-ups.

COP: Arm Circles. 6 forward. 3 backwards in honor of Cy Young / Tom Brady. Merkins x 10. LBCs x 20. Scorpion Kicks x 10. Smurf Jacks x 10

Skills Competition (Quadruple Check): Teams of 4 x 4 rounds, duh. PAX performs REAL partner leg tosses (throw the legs down hard; let the legs drop to six inches without hitting the ground), while third PAX member performs jump squats. Timer dribbles the basketball the length of the black top with one hand, uses the opposite hand on the way back.

Wojos: A staple of any bball warm-up.

First Game: Games of 4 on 4 and 2 on 3 ensued for 10 minutes. Winner of 4 on 4 played all five members from court one during the second round, while losing 4 on 4 team split and played 2 on 2 – all for 10 more minutes.

Combine (Ring of Fire): HR Merkins x 10. Hitchhikes x 5.

BTTF

YHC took us out.

Announcements/Prayers: Puppy Pile next Sat. at 7:05. Also next Sat. is a no excuses workout in DaVille. Next Tuesday is Gumbo’s HR Derby at Huguenot Little League – replacing No Toll. Early Risers this Sat. at 4:00. Meet at DP. July 4th Convergence 7:00. Thoughts and prayers for Hitchhiker’s daughter who has been running a high fever for 4 days.

Moleskin: Back in March, YHC asked Splinter if he ever thought about a mid-summer bball workout when sight lines would be better. He was one step ahead, and already on the Q sheet. A few weeks ago he learned he had to go to Toronto, so I stepped in. All 5’9 and 1/2 of me – the perfect Splinter replacement.

Five minutes to tip this morning and the Swirly pace started to quietly increase. Two minutes to go, and he was in full on eyes glazed over, veins popping out ready to lead his men in to battle mode. For his own safety, and the safety of others, I let him know that I was the Q.

Highlights, via 1990s Sports Center Cast were plentiful: Slippin Jimmy is as cool as the other side of the pillow. Opus, from way down town, bang! Hitchhiker/ Mean Gene Okerlund – well, that’s a different sport. Hitchhiker is a banger, baby! He floor checked TYA so hard, that TYA thought he was back in Baaawstan getting trucked next to a burning tire on a frozen slurry pond. That, and he branded Slippin with a nice left eye shiner. Saab, you can’t stop him, you can only hope to contain him. Kubota, PTPer.

Highlights were too many to recall, but today was a true blast. On the way out, I thanked Splinter and pointed to the sky. Flipper: Jesus, don’t do him like that. Me: Dude, he’s in Toronto, which is up North.

Swirly: I like playing in the dark better, it’s easier to foul and deny.

Flipper: I’m better in the dark. Aren’t we all Flipper, aren’t we all.

Last night at HDHH. Swirly: Splinter Q tomorrow. Saab: As long as we don’t have to play basketball, I’ll be there.

Have a great day men!

16 stalwarts posted on a drizzly Thursday morning…oops sorry, it was 70 and sunny.

The Thang.

Mosey to bus circle. COP with SSH, Don Quixote, Freddy Mercury, and Imperial Walkers, Curb calls with incline and decline merkins, up to 7, repeat 7 and back down. Partner up for 1k5k, 100 merkins, 200 jump squats, 300 WWII setups, 400 flutter kicks. Partner runs the bus loop, when you hit WWII 2 loops and for the flutter kicks, run backwards. Triple check, dips, SSH and third partner runs loop. A few mary exercises, culminating in Superman led by Swirly and then back to the flag.

NMM

Had tentatively planned a hockey themed workout, but things didn’t go Boston’s way last night, so bagged that idea. Many thoughts from the pax at the beginning that led me to doing the new Sarah workout. Got some comments about going off campus, some about not wanting to run and one Pax member noting he did not have any gloves this morning. So, given all that feedback, I improvised and decided that we would not venture more than 100 yards away from our cars and have a beatdown in a limited area.

Many comments about the Bruins and the game last night. Yes, I know they lost. One of the great things about hockey is that you never know who is going to prevail. St. Louis had the worst record in the league on Jan 2 and turned things around and won the cup. Congrats to the Blues on their first Stanley Cup. Would have liked to see Boston win, but with 12 championships in the past 18 years, I think we are good.

Marv posted for a bootcamp this morning. Maybe I shouldn’t be surprised, but I don’t think I have seen him at a bootcamp in some time. What next Marv? Are you going to post a backlist for a workout that you Q? Say it aint so.

Vinny and Swirly were talking about seer sucker suits last night on the run. Honestly, I don’t know (nor do I want to know) what a seer sucker is, but any men’s fashion that has rules on what time of year you can wear them is completely BS. Whats next? are we going to have to go to the bathroom in pairs now. Please.

The only explanation that I have for the seer sucker suit is that the first salesman that sold one turned to his buddy and said “SEE theRe, I just sold that SUCKER the ugliest suit for a premium price, he must be from the south”

TYA Out. Thanks for letting me lead today.