Tag: 45 Minutes of Mary

23 studs and a visitor at the end – hit Mary this morning and here is how it went down.

COP : Merkins – SSH’s, Windmills, Helicopters, IW’s, Copperhead squats

Track work: Partner up run the track opposite ways – meet in the middle 10 merkins of some variation – run back to start 10 merkins of some variation – repeat 4 times for four full loops.

Wilson’s Boxing Cockroach – partner up – 3 sets of 20.

Triple Check : run the length of blacktop and back – SSH’s , captain thors

Army crawl – across the front yard to the sidewalk 10 merkins – polarbear across the yard to the end 10 merkins.

Partner leg toss – 3 sets of 20

Curb Crawl ladder 1-5 and back down.

The scoop: Big Blue was packed with fun this morning before the work out – perfect picture of a clown car – enjoyed it Lockjaw, Bleeder, TYA, and Labrat !

Been a while since YHC has Q’d Mary – really enjoyed it fella’s. Seems we were a bit too loud there at the end – as a visitor Sarah came across the street in her PJ’s to let us know we were being extremely loud. I have to say I applaud the fact that she walked over waited her turn in nameorama and politely told us we were being loud. Oh well this happens at least once a year – no harm done – hope she passes her exam.

Great to see everyone out there this morning – way to work –  thanks for allowing me to lead .

See y’all in the gloom..

The Thang – Mosey to the field for COP

• Arm circles
• Don Quixote
• Imperial Walkers
• Crabcakes

Line up midfield facing Cary for Blackjack.  Perform 20 Merkins/1 two count American Hammer and run across the field and perform 19 Merkins/2 two count American Hammer.  Run across the field and keep going until its a 1/20 split.

Stroll over to the end of the field for everyone’s post Halloween favorite; the Beast!

• Box Cutters
• Monkey Humpers
• Merkins
• LBCs
• Merkins
• Copperhead Squats

Partner up for 18 single count Boo-Yah Merkins.

Circle up for some Mary

• APDs
• Rosalitas
• Flutter Kicks

Mosey back to the VSF where Labrat took us out.

Announcements

• Ghost Flag up for grabs this Saturday at Dogpile.  Bring the most FNGs and win it!
• Hammers and Ales – 11/10
• Bear Creek 10 miler – Sign up now for the trail race the first Sunday of December.  Good times.
• Merkin challenge – Sign up now.

Moleskin

YHC rolled into the AO early to find the entrance blocked by an idling truck without its driver.  Street parking for all today.  Hopefully this is the exception and not a sign of new deliveries to the school.

We got 300 Merkins in today for those doing the challenge.  A fine start to kick off the day.  Swirly did many more after the workout, which I imagine he will be knocking them out all day long in the office.

Welcome Hoser!  We left the AO with the name “Mountie” by YHC exercised his rights as a Q and changed it to Hoser.  Hopefully Bodos will tell you aboot the name change.

Time to Taper,

Lockjaw

30 wannabe Wrestlers posted for 45 MOM beat down.  Here’s how it went down:

Mosey to far end of Basketball court for a warmup, Wrestling style, staying in single formation forming a large circle.  YHC added in some cherry pickers, inside/outside shuffle, butt kickers, walking in squat formation (in Wrestling, we would take some “shots” off of that, but wouldn’t feel good on concrete).  Fun way to get the blood pumping and loosen the muscles up.

COP: DQ’s, Imperial Walkers, Hillbillies, Russian Soldiers, American Hammers, LBC’s, Freddie Mercury’s

The Thang:  Stay in circle holding Al Gore.  PAX starts to shuffle counterclockwise, keeping the circle in tact, Q calls out an exercise and PAX performs exercise and back to shuffle in the opposite direction.  We did this three times.  Exercises were – 3 count Mountain Climber into a Merkin, Copper Head Squats, Burpees, all 3 X20 reps.

Mosey to field and use trees as yardage markers.  2nd tree = 25yds, 4th = 50yds, 6th = 75yds, 8th = 100yds.  Run to each yardage marker, perform exercise and run backwards to the start line, repeat till all yardages have been completed.  At 25yds, perform 25 Merkins.  50yds, perform 50 squats.  75yds, perform 75 single count Mountain Climbers (sorry, if there were some that did 2 count…wasn’t clear about that).  100yds, 100 SSH’s.

Mosey over to Tennis Court.  Partner up for a Lazy Dora.  Exercises are 100 Carolina Dry Docks, 200 LBC’s, 300 Jump Squats.  Partner 1 starts 10 count CDD’s  while partner 2 is holding plank.  Switch at each 10 count till you reach 100.  20 count on the LBC’s while other is holding 6″.  25 count Jump Squats, holding Al Gore.  This was a smoker on the Quads!  Still a few minutes left after everyone has finished, so holding plank.  Went through the list of plank positions, even the Nolan Ryan (I was disappointed to hear some ask “who is Ventura”).  Went straight into 15/3 count Merkins, then to 25/3 count American Hammers.

Recover and back to the flag.  YHC took us out.

Announcements: Lab Rat is looking for volunteers with Breaking Bread this Sunday 5:00-5:15 arrival.  4 Mile run in C’ville coming up…date?  Puppy Pile this Saturday following Dog Pile…I believe Marv has this?  I apologize, but I know there’s something I’m missing and need help filling in the blanks.

NMS:  YHC had started eying potential dates for a VQ a while back and it made sense to do it where it all started.  My first post was at 45 MOM and Splinter broke out the basketballs…for those who remember that one.   YHC had the impression that this is not a typical workout, however, it provided some good cardio for a out of shape soul and left YHC with a lot of interest to continue.  Little did YHC know in the COT that Splinter and Swirly both were old acquaintances and I knew then that Sugar had brought me to the right place.  As stated, I’m really grateful to Sugar Sock for introducing me to F3 and taking time to join me on first few posts to get acclimated.  This is much more than and exercise group and the entire “package” has kept me coming back time and time again.  The good Lord does provide many things to be grateful for and this group of Men is certainly high up on my list.  Great turnout this morning and thanks to Tobit for altering his usual schedule for the 2nd week in a row!

Make it a great day, Gents!

29 Fall Lovers posted at 45 MOM for the annual gathering of the changing of the seasons. The air was cool and crisp, and it went down like this:

Mosey to COP. Lineup and army crawl across the field.

COP: Helicopters IC / Invisible Jump Ropes IC / Arm Circles IC / 5 burpees OYO / LBCs IC. Mosey to the tennis courts.

THANG 1: Super Dora. 200 Merkins. 400 SSHs. 600 Flutter Kicks (single count). Timer runs to the end of the 4 tennis courts and back.

THANG 2: 4-Corners. 10 burpees. 10 burpees. 10 burpees. 10 burpees.

THANG 3: Tug-O-War. Teams of 4 squared off round robin style. 4 rounds for each team.

MARY: WWIIs IC waiting on the six. 60 seconds of pain – six inches – Swirly count. 5 burpees OYO.

YHC took us out.

Announcements: CSAUP this Sat. 7:00 a.m. Shelter One at FHP. See TYA. Hammers and Ales 11/10. See Viral. Coat donations on Saturdays. See Marmaduke.

NMS: YHC arrived on the scene in time to set up the tug-o-war under cover of darkness. Swirly knew something was up. No one else was there. PAX poured in and by 5:27, at least three clean white shirts were spotted. Nope. Not here. Not today. 5:30. Time to go. Mosey to the COP field. Thanks to our three bretheran in white, army crawl start – one side of the field to the other. Get out your Tide sticks, boys.

YHC had no idea how long the Super Dora would take, but on this cool, crisp morning the PAX blew through it. Solid mumblechatter throughout. I guess next time we’ll hold the Merkins for the 600.

Tug-O-War was solid as always. Teams were uneven, but NBD. The point was to duke it out, and that we did. Thank you Kubota for lending the rope.

Welcome WACO. WACO advised that he is a man of many hats. As was David Koresh. Flange (who brought WACO) advised that he is a wedding planner. David Koresh was ordained (close enough). David Koresh was a student. WACO is a student. YHC liked Wedding Planner initially, but upon reflection, felt it did not run deep enough. WACO may run to deep, but it sticks.

On the way out, YHC shared that we lost an acquaintance yesterday – Rich Tandler of NBC Sports Washington. I didn’t know him well, but knew him, and had shared several beers with him over our love for the Redskins. Yet another reminder not to sleep in. To go and get it, because you never know when your turn is up. YHC was thankful for all that the morning brought, even the white shirts.

Res Ipsa Loquitur – The Beatdown Speaks For Itself

With the remnants of Hurricane Michael promising to clear the summer humidity and bring a cold front for the foreseeable, 28 regulars and 1 FNG enjoyed the last humid morning of 2018 at 45MOMM.

YHC has been experiencing pain since tweaking his back throwing around some kettlebells at SOT last week…and had secured Q backup from both Rosie & Swirly. It was a last minute call, but YHC took the lead and the beatdown went something like this:

Mosey 3/4 of the AO perimeter. treehug Al Gore waiting for 6

COP: 28 SSHs, DQs, Copperhead Squats, Imperial Walkers, Tempo Merkins, Hello Dollies, Crab Cakes

Mosey to tennis courts: Bear Crawl across 4 tennis courts, plank-o-rama, Forward lunge across 4 tennis courts, plank-o-rama, Plank Shoulder Taps in cadence, Polar Bear across 2 tennis courts, Backwards lunge across 2 tennis courts, plank-o-rama

Mosey to main field: 11s Variation – run to 1st tree, perform 1 monkey humper, run back to start, perform 1 burpee, run to 2nd tree, perform 2 monkey humpers, run back to start, perform 1 burpee, repeat-o through all 10 trees

Audible to all run back to starting line

Traditional 11s: merkins + sshs

Mosey back to flag for 3.5 minutes of Mary: Crunchy Frogs, LBCs, Freddie Mercuries (slowed down), Boxcutters 1 way, Boxcutters the other way, American Hammers

COT, Olivander took us out

Naked Moleskin:

It was great returning to 45MOMM after a 6+ month hiatus. Good to see so many familiar faces.

YHC did not explain several exercises effectively (polar bears, boxcutters)…and for that he apologizes. The first set of 11s was also a bit disorganized.

Welcome to Slumlord! Thanks for the excuse to organize a Clown Car from Midlothian, VA!

Announcements:

CSAUP next Saturday, 7am, Forest Hill Park

Bring coats to Marmaduke

Root for a tie in tonight’s Giants/Eagles game

Twenty-seven warriors came forward to remember the 25th anniversary of the Battle of Mogadishu.

COP

• Arm Circles
• Don Quixote
• Russian Soldiers
• Helicopters

Strut behind YHCs car and grab two bricks.  One lucky pair got the cinder block.  Head west on Grove running

Stop in front of Locke Lane Appartments and perform Boo-Yah merkins with your bricks in your hands while waiting for the six.  Exchange cinder block custody and continue west.

Stop at the parking lot by the market and perform eight burpees with bricks in hands.  Turn your brick on end and perform abyss merkins balanced on the ends of the bricks.  Keep rotating that cinder block.

Head west to the church.  Triple check!

• Partner 1 – Partner carry around the parking lot (or lunges for those who needed an alternate exercise)
• Partner 2 – American Hammers with bricks in hands
• Partner 3 – Jump up and over the brick wall….back and forth

Begin the Mogadishu Mile while heading east on Grove with lunges.  Break into a jog for a few blocks and flutter kicks for the six.

Brick bear crawl half a block and Al Gore for six.

Continue east bound and cut left (north).  V-Ups with bricks while waiting with the six.  Pick up the dark alley and run to Commonwealth stopping at points for exercises and letting the six catch up.  Head south on Commonwealth to the first roundabout.  APDs for the remainder of the time.

Gomer Pyle took us out.

Moleskin

At the beginning of the workout one of our younger Pax asked if this was a real battle and actual historical event.  Running next to Gomer, I turned it over to the pro for the in depth analysis.  This was also the basis for the movie “Black Hawk Down”.

The weight of the bricks adds up while running, as do the partner carries around the church lot.  The wall jumps were a new exercise and something we should find a way to incorporate more into our workouts.

The highlight for YHC had to be the sound of our bear crawls with bricks.  It sounded like horses strolling down the street.  Precisely like that, except for the sound of the cinder block being dragged across the pavement.  Whoever had the block at that point got their moneys worth.

Upon entering the alley, Pucker was hoping for some tire fire obstacles to pose a challenge.  Perhaps next time.  By the way, our return was precisely a mile which should give some credit for those doing the monthly challenge.

Welcome Greenbow!  Hopefully we will see you out again soon.

For those who forged an attachment to their brick or want bricks to incorporate into a workout, I have them at the ready.  All yours.

Announcements:

• 5pm tonight @ Dogpile – Mountain Biking with No Tools and Pullout

Time to Taper,

Lockjaw

A cool, foggy morning set the stage for 27 of RVA’s finest (including 2 FNGs) to emerge from the gloom.  It is officially too dark to make out the faces pre-workout, so chatter was in close proximity to one’s neighbor.

Off we go to the front of the school for COP.

• Don Quixote
• Russian Soldiers
• Helicopters
• Scorpion Kicks

YHC calls Swirly to demonstrate the perfect Merkin.  Partner up and do as many perfect Merkins as possible in one minute.  The spotter can call up to two infractions for form.  Swap roles and go another minute.

Next is the perfect WWII situp for a minute.  Swap roles.

Labrat is instructed to do 5 Burpees on his own to pay down his renegade debt.  The rest of the Pax moseys back to the soccer field for Red Barchetta.

• Sprint 100 yards – 100 SSH, run back and elbow plank
• Sprint 75 yards – 75 Mountain Climbers, run back and elbow plank
• Sprint 50 yards – 50 LBCs, run back and elbow plank
• Sprint 25 yards – 25 Merkins, run back and elbow plank
• Sprint 10 yards – 10 Burpees, run back and elbow plank

Form two columns and Bear Crawl Native American Run from the soccer fields to the tennis courts.  Partner up for Doras.

• Partner 1 – Run across the four tennis courts and back
• Partner 2 -100 Copperhead Squats, 200 Monkey Humpers, 300 Flutter Kicks

Keep your partner and PLT: 3 set of 20 reps each.

Off to the VSF and YHC took us out.

Moleskin

First, for those not in the know, Labrat’s extra Burpees were not personal or due to his mumble chatter.  Rather he is paying off a Burpee debt and needed some prodding.

The perfect Merkin and WWII exercises were inspired by PT requirements.  Take a look at video 1 for more on GoRuck Selection that kicks off another class today.

https://www.goruck.com/selection/

Finally, today marks my 4th anniversary with F3.  I was out there with Bleeder, J-ville, Earthworm, Loose Goose, and Doner Kabob.  Conspiracy, Toga, and Snowden were there as well and I could have sworn TYA was present too.

Its been a fast four years with nothing but good times.  Crazy weather and strenuous challenges only makes a better workout, builds character and forges memories.  BRRs, CSAUPs, monthly challenges, and camaraderie have passed the time like yesterday.

I pondered doing that first RVA shovel plant workout today.  At the time, I remembered it to be a killer workout filling a full hour.  Upon review last night, I wasn’t sure if the workout would be a challenge for this might Pax.  We have certainly come a long way.

I did rename one of our FNGs with something more fitting of his hometown.

Announcements:

• Convergence this weekend.  Ghost Flag is up for grabs for those who do the bootcamp (6am) and run (7:10).  There will be a workout following the run.  Phonics is in search of a grill and will send additional information out to the Pax to potluck our food.
• Puppy Pile (2.0 friendly workout) on 9/29.

Always Be Tapering,

Lockjaw

A mighty 25 assembled to get a pre-hurricane beatdown in.  Here is what happened, more or less.

Mosey to the soccer field and circle up for the COP:

• Don Quixote
• Russian Soldiers
• Invisible Jumpropes
• Scorpion Kicks
• Carolina Drydocks

Mosey to the end of the soccer field and form a column for Tunnel of Love.  The Pax planks while the one on the end army crawls through the tunnel.  Saab kept his stalactite a bay since there was a 2.0 present.  Repeat for two times through.

YHC called out for five volunteers.  Five came forward and YHC provided instructions.  Pax counted off by 5s and joined their respective team captain.

Each team performs the following per person:

• 25 HRM
• 50 American Hammers
• 75 Monkey Humpers
• 100 Flutter Kicks
• 10 Burpees
• 1 full lap around the school

Upon completion as a team, begin LBCs untill all teams complete.

Fall behind Saab to JITFO to the front of the compound.  Partner up for 16 four count BooYah Merkins.  Then perform 16 Plerkins.

Partner carry back to the shovel flag and circle up.  We went about halfway around as a Merkin ROF and alternated to Mary ROF for a full 7 minutes.

YHC took us out.

NMS

YHC wanted to perform a leadership experiment and see what the results would be.  Would they move through the exercise in unison?  Would they specialize and have runners do all the laps while someone else specialized in Merkins and another did Flutter Kicks?

Well it turns out all groups just muscled through the exercises in unison.  Corporate needs to check into diversity training for the Pax, or perhaps we are a well-run machine.

YHC also wanted to use “JITFO” into our lexicon, hence our little jog this morning.  A little treasure brought back by the BRR team.

Announcements:

• Convergence on 9/22 – Bootcamp and a run afterwards.  Cooking out too.  What more is needed?  Maybe a Labrat breakfast stout?
• 9/29 – PuppyPile – Marv is on point.

Stay safe, stay dry, help each other out this weekend.

Time to Taper,

Lockjaw

26 BRR starters and backups posted for today’s ode to all things sports. Here’s how we rolled.

Several BRR starters tapered around the field, mixing in some called exercises here and there. The rest of the PAX – including 2 BRR starters – began 2019 training the only way we know how.

COP: Invisbile Jump Ropes / SSHs / Helicopters / Knuckle Merkins / LBCs / Knuckle Merkins

The Thang: Partner up. 12 trees at the edge of the field along Cary Street. Run to farthest tree and back. 20 PLTs each. Run to farthest tree and back to 2nd tree. 20 2 count Mountain Climbers each. Repeato, alternating exercise at every tree.

Triple Check on the Black Top. Jackass Merkins / Elbow Plank / Karaoke

Pull-ups Ring of Fire. 5 pull-ups/chin-ups, whatever you can handle. PAX started in elbow plank. Various exercises were called throughout. Newly introduced Fire Hydrants made their second appearance in as many days.

Tennis Tryouts. One PAX member crushed a ball into orbit from the tennis courts out into the grass field. PAX runs to ball and performs 5 Burpees. Repeato until the whistle blew after 5 rounds.

Back to the Flag – Hardywood took us out.

Announcements: BRR crew heads out today. Y’all have put in the work and then some. Now go crush it. Safe travels along the way.

4-year anniversary convergence on 9/22

Puppy Pile on 9/29

CSAUP on 10/20

NMS: YHC signed up for this date to Q when I first joined F3RVA. Figured it would motivate me to stay in the game. Turns out I didn’t need the motivation, but kept the date anyway. The plan was a tennis workout. YHC hasn’t fully grasped the darkness schedule yet, and light really wasn’t an option this morning. We did get in a little tennis at the end. My apologies to Bleeder who shared with me that he would have slept in this morning but for the supposed tennis workout. Sorry brother. I’ll make amends. For those in wonder, at the end of each match at the U.S. Open, the winner launches 3 signed balls into the stands. Hence our final program of the day. I did forget to have y’all sign them. Oh well. Next time.

Great workout today men. I’m impressed and inspired on several fronts. To begin, the BRR crew has been leading by example for many months. Putting in the time and work to be ready for this weekend. Y’all are going to crush it. I can’t wait for next year. TYA did offer me an XXL shirt for this year’s BRR. First off, dude! I can’t wear that. Secondly, the only way one of those gets on YHC’s back is when I earn it next year. How do you like them apples?!

To the new guys, in particular Chet and Elliot. Way to push today. YHC is still a new guy in the grand scheme of things, but I can tell you that if you keep posting, you’ll get where you want to be quickly, and then excel well beyond that. Keep setting ’em up and knocking ’em down. Love seeing it all come together. Love having y’all on board.

Lastly, great numbers lately men. 26 at 45MOM is fantastic! But let’s keep pushing to get new guys out here.

Have a great rest of the week.

Res Ipsa Loquitur – the beatdown speaks for itself.