Tag: 45 Minutes of Mary

20 Redwoods, including two FNG’s, posted for a Thursday morning workout at Mary Munford.

The Thang

Mosey to near field at MM.  20x SSH, 25x LBC, 20 SSH, 20 copperhead square, 20 SSH, 10 Don Quixote.  Mosey towards Reveille church, stop along the way for some more squats, planks, etc. Arrive at Reveille and do curb crawls up till five and back down.  Mosey over to the pavilion for a double triple check.  First round, Abyss merkins, box cutters and one man sprint forward out and runs backwards back.  Second round dips, freddy mercury,  one man sprint forward out and runs backwards back.  Mosey back towards school stopping along the way for merkins.  Back to near field at mm for SSH, LBC, SSH, and American Hammers.  Mosey back to flag and Swirly took us out.

NMM

Great to have a couple new guys out there today.  One of the new boys Chet,  was Gumbo’s older brother who went to Benedictine with Circle K and played softball with BT.  I did not find out if the older Goldman was able to get into an actual college or university.  Other FNG, Elliot, came with Vinny and also knew BT.  He was a graduate of an institute in Lexington VA.  No confirmation either way whether he subsequently got into a college or university for grad school.

It was a pretty quiet day out there with mumble chatter etc.  We were moving around a lot so that kind of slows the talk down.  One of the things of note was the backwards running abilities of four pax members.  Rosie, Splinter, Pucker and Ollivander can sprint backwards.  It is crazy.  Backwards running may be good for you, but it can be dangerous.  Gumbo and Goldberg almost mowed people down along the way.

One of the F3 mottos is “never leave a man behind, but never leave him in the same place”.  Getting new FNG’s to post and keeping them coming back is one of the keys to us having a major impact.  Keep it going guys.

TYA OUT

21 Redwoods including one FNG came out to to enjoy this unusual cool summer morning and for YHC’s 45MOM VQ.

This how it went down

Slaughter Start – 10 Burpees OYO

Mosey to the blacktop

COP (ALL IC)

SSH, DQ, Helicopters, HRM’s, LBC’s, Dying Cock Roach, Arm Circles

THANG

PLT – 3 set of 20 each

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. The 2 PAX members then run to the 2nd corner and complete 20 of that exercise with the next PAX member. Rinse and Repeat till reaching the four corner. Exercises were: Squats, Heels to Heaven, LBC’s, Freddie Mercury’s.   All PAX completed 20 HRM’s at the end.

Partner Carrier – Partner up, carrier partner to first corner then complete 10 Booyah Merkins, switch, rinse and repeat 10 Booyah Merkins at each corner.

Partner Wheelbarrows – Partner up (some new), wheelbarrow across the blacktop (switch when needed) and complete 10 PLT each. Wheelbarrow back and complete 20 PLT each. Rinse and Repeat

Captain Thor – 1:4 ratio rep increase. Complete 1 WWII situp and 4 American Hammers, mosey across the blacktop, complete 2 and 8. Rinse and Repeat till 10:40 (on in this case when YHC called time)

Mosey back to the SF

1 MOM – 10 Merkins IC

Numerama, Namerama, Announcements, YHC took us out

MOLESKIN

YHC has had the great opportunity to become a regular at 45 MOM since the start of the summer and with a schedule change, he plans to keep that going move forward. It’s hard to believe after being apart of F3 for 2 1/2 years, YHC had never Q’ed 45 MOM. The Carpenter always calks Dogpile the “Superbowl” of F3. If that is the case 45 MOM would have to be the conference championship.

The plan of the day? Don’t leave the blacktop. Plan successful! Things got started with what seemed to be a very quiet COP. With no Saab or Lab Rat that would make sense. Before starting the Chaos Four Corner, YHC ask them PAX to listen up since this one would need a little explanation. Of course there was a lot of mumble chatter but for the most part the PAX seemed to listen.

Everyone seem to be fired up today. YHC didn’t think we would get halfway through Captain Thor before calling them. Hardywood and Swirly nearly finished it.

Welcome to the PAX Buttermaker! His name comes from the fact that his is a “all in” little league coach. Hope to see you again soon.

SPIT ON THAT!!

18 studs came out this morning for a beatdown that went something like this.

Short Mosey to a longish COP
ATM — 15 Alternating shoulder taps IC, 10 tempo merkins IC, 10 reg merkins OYO
Smurf Jacks
Crab Cakes
Flutterkicks
Boxcutters
American Hammers
arm circles
tabletops
One more round of ATM’s

Wally World
PAX will perform one set of the following:
5 Donkey Kicks, climb to Balls to the Wall position, hold for 5 seconds, bring it down and do 5 stump merkins
Repeato with 10
Then with 15

Mosey to the Tennis Courts
Triple Check — one does suicides across the court, others are doing PLT’s, switch up, do 3x of course.

Back to Wally World for the deodorant we forgot from the first trip
see above, but this time modify to regular merkins instead of stump merkins
We did 20 and finally 25!!  Good work, guys!

Quick Catch me if you can
One runs backwards, the other does 5 burpees and then catches up with the partner.

Circle up
Various members called out exercises and we had to do ten of whatever was called out.
WW2 situps, one legged crossover raises,  low merkin hold around the circle (everyone had to count ten seconds), run to the wall and back.  I think there was one more, but YHC has no recollection of what it was.

Mosey back to the flag
Numbers, Names, YHC took us out

Announcements —
Check preblasts for the upcoming CSAUP’s and the Labor Day convergence.
Aug 25th is the next Puppy Pile — bring your 2.0’s!

NMS–
Confession time.
YHC likes big Weinkes and long COP’s.
YHC is also very fond of Donkeys.
There it is.  In a nutshell.
Not that there is anything wrong with that.

SYITG,
Opus

19 PAX from all nano-regions converged on Mary Munford Elementary this morning for the latest installment of 45MOM.  Conditions were great for August and the grass clippings on the field were waiting.  Here is what went down:

Mosey to the field for

COP:

Helicopters x 15

Imperial Walkers x 15

Don Quixotes x 10

Hillbillies x 15

LBC’s x 20

Hand-Release Merkins x 15

AND JUST FOR SAAB…….SSH x 10!

 

THANG:

The BEAST:

6 x exercises at 6 x cones for 6 x rounds

Round 1 = Merkins

Round 2 = Carolina Dry Docks

Round 3 = WWII sit-ups

Round 4 = Heels to Heaven

Round 5 = Lt. Dan’s

Round 6 = Burpees

stay on field for:

4 Corners:

Corner 1 = 10 Carolina Dry Docks

Corner 2 = 10 Carolina Dry Docks, 20 Monkey Humpers

Corner 3 = 10 Carolina Dry Docks, 20 Monkey Humpers, 30 LBC’s

Corner 4 = 10 Carolina Dry Docks, 20 Monkey Humpers, 30 LBC’s, 40 Squats

head back over to cones that were set-up for the Beast and perform the following:

Bear crawl to first cone and perform merkin

Crawl bear to second cone and perform merkin

Russian Soldier to third cone and perform burpee

Lunge to fourth cone and perform burpee

High Knees back to third cone and burpee

Butt Kickers back to second cone and burpee

Carioke back to first cone and burpee

Stay put for:

Triple Check:

Flutter Kicks, Jump Squats and run to last cone and back

Head back to Shovel Flag for:

MARY (Gomer Pyle):

Flutter Kicks

Hello Dollies

 

COT, Numberama, Namearama and YHC took us out!

 

Announcements:

Ghost Flag will be up for grabs at DogPile this Saturday.

Puppy Pile on Saturday, August 25th immediately following DogPile.

Labor Day Convergence in on Labor Day.  See Spit’s PreBlast.

Fireman Ed has his VQ at Hoedown this coming Monday.

 

NMS:

Great turnout this morning.  Everyone worked hard and got the job done.  Grunt killed the Beast!  He was waiting at the start line at the end of every round when YHC finished the round.  Great job, young man!  MacGyver was moving along nicely, as well.  She was right there finishing with YHC at the end of the rounds.  Good job!  Saab looked like he was trying to wave an airplane in on the runway with his SSH’s this morning.  YHC kept it all on the field this morning instead of moving around the AO.  Didn’t want to waste too much time travelling from point to point, plus the field felt like a wet pillow with all the grass clippings everywhere.  There was a nice sliver of the Moon shining in the horizon during the work out.  Thanks to Gomer Pyle for finishing up with Mary while YHC ran to the truck to get phone.  YHC thanks everyone for coming out from all over RVA this morning and working hard.

Have a great day all!

Kubota

keep posting!

20 Swimmers and a one Shark posted this am for Shark Week F3RVA style.

THE Thang

Mosey to Field in front of Church in Windsor Farms

COP

20X SSH
20X LBC
10X Helicopters
15X Don Quixote

Mosey to the Pool

Triple Check
Dips, Merkins, Lateral Lap across the Pool

100X Wet World War II situps, Feet on the edge of the Pool.

Sharks and Minnows

TYA & SAAB start as Sharks

Marco Polo

Mosey back to Virtual Shovel Flag

YHC took us out

Wet Moleskin

YHC is happy be back in the Q rotation after eight Months ( non-Shark related injury recovery), Special thanks to Lockjaw for reminding YHC, and also for Actual posting while not being the Q.( which happens less than 38% of the time, Yes, Lockjaw’s normally Q’s 62% of the workouts he attends, go ahead TYA you can verify it on Big Data)

As BT said he was almost as soaked today as he was on the Hill run Last night, The pool was definitely cooler than the Hillcrest loops.

Thanks to TYA and SAAB for their Shark skills. MPD wanted to know why the Games were so short, and to quote her “You guys bring a lot of life to the pool.” YHC’s neighbor said the exact same thing- using slightly different language.

Sugar Sock mentioned that last year’s Shark Week was his Third F3 Workout, not exactly a normal workout.

With Swirly making sure MPD safely got out of the Pool without incident; all was well when YHC arrived back home.

Announcements

Humpday Happy Hour next Wednesday, Kubota has details, Run Hills then Happy Hour

Puppy Pile — Aug 21 — MARV has the Q

Bleeder Out

32 of RVA’s finest started rolling in early to see who would claim the ghost flag and also witness the end of what seemed like the never ending Hate for YHC.  YHC put out a few tweets and notes to try to drum up some numbers but apparently behind the scenes there was even more action.  Thanks for the effort Gumbo, with some help from my M.

THANG

10 burpees to start with 10 more every 15 minutes.  Mosey to the blacktop for some Abe Vigoda’s for the old man.  These might have even been a little slow for SAAB.  Crab Cakes, Mahkter N’Daiye’s, Dollies.

Line up on the long side of the field for 11’s with some extra math thrown in .  The new thing in RVA, whatchamacallits (merkin + 4 OH press) on one side of the field and Captain Thors on the other.  Both at a 4:1 ratio, start with 10:40 Captain Thors, ending with 10:40 WMC’s.  Upchuck was given the task of a 20 count and we think he hit all the numbers but no one can be sure. At least he hit the numbers in the teens which is more than I can say about the guys in Daville.  The randomness of that count will come back later to haunt the PAX.

Let Lab Rat know we are staying in the grass and he can keep his shoes off.  (Note to self, we need a shoeless day at NoToll)  Next up 40’s (lindsays) 30 bear crawl paces, 10 lunges – continue across the field and back to 10 BC, 30 lunges.

Back to the blacktop for some Rapid Random fun – not sure exactly what was done here but it started with Slow Freddie Mercuries and included some SSH, Diamond Merkins, 1-leg APDs and some other stuff.  All with no rest between and about as random and Upchuck’s count.

Back to the flags with the final 10 burpees on the way.

NMM

First off, welcome Pull Out sorry you had to leave early but that exit generated an excellent name, hopefully you’ll make it back out.  Tuckahoe claimed the Ghost Flag but after an audit of the PAX addresses and claims of regions it was a tie between Tuckahoe and SOJ.  YHC was feeling generous so Tuckahoe gets to take it home for a brief time.  Thanks to Lab Rat and Spit for representing DaVille.  Richmond Proper needs to step up their game, the flag shows up on their home turf and they are outnumbered. 🙁

At 5:20 when cars were rolling in YHC knew it was going to be a big crowd.  Plenty of chatter before 0530 but it got oddly quiet at 05:30:02 when the 10 burpees instruction was complete.  There was some mumblechatter out there in the circles but ever since a sinus and ear infection a couple weeks ago, or just general aging, YHC’s ears have been clogged.  Probably for the best since it was likely mostly jokes about getting old along with random stories from Lab Rat or pointed barbs from TYA.  Mahktar N’Daiye’s on the pavement may not have been the best plan but you don’t know unless you try, BT tried to commandeer the cadence and end it a little early.  There is no taking over from YHC, not as imposing as Swirly but focused nonetheless.

YHC normally does not like much fanfare around my birthday, I lay low spend time with my amazing M and family, get some good food and move on.  One  thing missing from previous years was a group that I enjoy as much this one.  Yes, there are some friends and neighbors that are non-F3 (don’t think I haven’t been headlocking them) that we hang out with but F3 is a different level of fellowship.  Something about the shared misery, new accomplishments and the gloom that keeps most of us coming back.  It’s not the easy thing to do but doing the easy thing does not make you better.  It’s great to get out in the morning and for 45 minutes just shut everything off and put in some work.  No better way to start the day, in my opinion at least.  I appreciate everyone coming out for my 40th and following me through my roughly 40 themed beatdown.  Thanks for all the birthday wishes.

Ultimate Frisbee at Mary Munford tomorrow at 530 for anyone not running.

Everything is coming up Rosie.

An impressive 23 showed up for this week’s Mary.  Perfect weather and not your average summer morning.

Mosey to the soccer field for COP.

• Don Quixote
• Arm Circles
• Russian Soldiers
• Imperial Walkers
• SSH
• 5 Burpees

Line up on the end  zone of the field and form two columns for Bode Miller.  Pax planks head to toe while the “six” bunny hops up the column in a serpentine fashion.  Inchworm your way down the line to the other end of the field.

Next up was the Beast with modifications.  YHC would name an exercise and call on a member of the Pax to be the restrictor plate setting the cadence with an emphasis on FORM.  The Pax could not move forward until the restrictor plate called it.  Certain members of the Pax took this as meaning to increase the quantity as well.

• Merkins – Swirly
• Copperhead Squats – Keymaster
• Box Cutters – Hardywood
• Carolina Dy Docks – Vinny
• Monkey Humpers – Handshake
• Flutter Kicks – Mr. Holland

Line up again on the end zone in two columns for the Tunnel of Love.  The Pax planks and forms a tunnel that the  “six” army crawls through.  Two times through and Al Gore.

Mosey back to the small field on the side for some Mary – American Hammers and the 10 burpees.

Hardywood took us out.

NMS

Great turn out today and it was terrific to see so many FNGs.  YHC renamed FNG “Townie” to “Mason Dixon”.  Feels like a better fit.

Quote of the day has to be today’s backblast title from Handshake.  When YHC asked him to lead the Monkey Humper leg of the Beast, he responded with a “Monkey Humpers on Me!” response.  The Pax’s response must has jostled him somewhat as he was quiet as a whisper for calling cadence.  YHC has a feeling Swirly will be giving corporate lessons on presence later today.  It’s all in good fun.

Time to Taper,

Lockjaw

 

15 strong posted for Mary this morning and here is how it went down.

Mossy : 10 burpees – Windmills, Helicopters, IW’s, SSH’s . LBC’s, APD’s Flutter Kicks

Curb Crawl Ladder: 1-6 and back down.

Partner leg toss – 3 sets of 20

Triple Check : run the black top perimeter – WW11’s and LT. Dan’s

Polarbears to the fence – 10 donkey kicks – repeat 3 times

Indian Run  the full square of Mary.

Ring of Fire – 10 merkins

Mary – 6 inches

YHC had to borrow some gloves from Bleeder this morning cause he left the smelly things in the back of big blue and as ya’ll know it rained like a motha last night- thanks Bleeder  ! Saabski was in rare form this morning – atta baby Saabski – hey congrats on the Q5 Amber alert 🙂   Goldberg crushed the triple check – way to push buddy.. BT smoked the polar bears (which are always a crowd pleaser)  . Posh, Swiper, Handshake, Firemen Ed, Olivander Vinny, Keymaster  all – crushed the Indian run – Bleeder, Loose Goose, Spit, Pucker all  banged out the ring of fire. And the 6 inches was destroyed by the pax – lots’ of grunts and moans coming from the grounds of Mary this morning..

Excellent job guys – it was really humid out there…  Way to push . Thanks for taking us out today Sabbski – well said buddy.

See y’all in the gloom..

4 Gents and 1 Lady shook off the post-holiday reverie and posted to what appeared to be the lowest attended 45MOM in recent history.  That said, it’s not the quantity but the quality so here’s what transpired – more or less….

COT:  Helicopters, DQ’s, Merkins, Flutter Kicks

Run from tree to tree performing 5 Merkins at each

Doras:  100 J-Squats, 200 Mountain Climbers, 300 Flutter Kicks.   Partner runs to bars and performs 10 dips

Triple Check (sort of):  10 Donkey Kicks, Bear Crawl, 10 WWII’s, run to end of court, 5 Burpees.  Return running backwards.  Repeato (double each number)

Crawl the Courts:  Bear Crawl, Crab Walk, Crawl Bear, Polar Bear.  Perform designated exercises between each court.

21’s (short lived):  Dry Docs and APD’s…more about that later

Catch me if you can:  Bear Crawl while partner traverses field and back.  Switch until both reach end of field.

Few Minutes of Mary, COT

NMS:

Small but solid group today.  Amber Alert (Saab’s 2.0) showed for her second official workout and performed as though it was her 30th.  When YHC got to the 21’s he asked Honey Do for two exercises.  HD responded with APD’s…which left YHC having to (uncomfortably) explain and demonstrate and APD to Amber Alert.  While all the PAX acknowledged her good humor about it, lack of time and the slight embarrassment of performing APD’s with his daughter left Saab ditching the 21’s and moving on to another exercise he wanted to squeeze in.

Saab Abides

 

YHC showed up this morning at 0520 with only 3 PAX members on scene and by 0530, 14 strong posted for an always entertaining Q by YHC. Let mosey…

COP on blacktop….. x 10 Don Quixote, x 25 SSH, x 15 Imperial Walkers, x 15 Merkins, x 15 Flutter Kicks. Mumblechatter was light during COP so why not get going.

Mosey over to corner of  Cary and Westmoreland…….Catch Me If You Can-triple up. Partner 1 performs x 14 Merkins and x 14, 2 count American Hammers. Partner 2 is carried by Partner 3. 2 and 3 begin to walk around the block. When 1 is finished with exercises, he runs to catch up with 2 and 3. Switch, repeat, and continue around the entire block.  With injuries and off numbers, the PAX did a great job making this exercise work in some fashion. Outstanding work men!!

Mosey over to soccer field for exercise 2…Bridge of Hate. PAX lays on their six, alternating direction on every other PAX. First PAX lays on their six and passed down the line with the attempt of crossing the soccer field. Reverse tunnel of love, basically!!! 4 PAX members in, and YHC called an audible. It wasn’t working!!! FAIL!

Next…..Dirty McDeuce…..perform 12 SSH, 12 Flutter Kicks, and 12 Squats, run the entire length of the field and back. Repeat 4 times! During the exercise, YHC had to think of something on the fly since Bridge of Hate=FAIL. There was time to spare. Mosey back to corner of Cary and Westmoreland.

Ascending 4 Corners….. Corner 1 x 10 flutter kicks, mosey to Corner 2. Corner 2, x 10 flutter kicks and x 20 Carolina Dry Docks and mosey to Corner 3. Corner 3, x 10 flutter kicks, x 20 Carolina Dry Docks, x 30 flutter kicks, and mosey to Corner 4. Corner 4 ,x 10 flutter kicks, x 20 Carolina Dry Docks, x 30 flutter kicks, x 40 merkins. 4 minutes to spare. Mosey back to parking lot.

Ring of Fire….x 20 2 count American Hammers with a little extra credit and finishing at 0617.

Number-ama, Name-r-ama, Announcements-July 4 Convergence at Tredgar, 0700!

YHC took us out!

NMS—-Handshake, Grunt, and Swirly, way to push early on. Handshake, thanks for carrying!! Good to see Bleeder back in the PAX!

Yes, Bridge To Hate failed just like The Invisible Chair!! Entertaining though at 0555!! Humor is a great thing!

Great to be back at the Gloom and with The PAX. This may be the longest between posts for YHC…work, life, and Little League Baseball!! Pure awesomeness to post and lead this morning and thank you for following!

Men we have been given a blessing and gift with F3. Harness it, use it, and shine the light to someone who needs it!!

Only those who post understand!!

Loud and Proud,

Flatline