Tag: 45 Minutes of Mary

24 soon-to-be drenched PAX gathered in the gloom, speculating whether it would be their lucky (horseshoe) day – it was not to be. The Q arrived at the start, planted the SF, and led the pax to take off exactly on time, according to the only watch that counts.

THE THANG

Mosey to the corner of the AO at Westmoreland & Grove. Quick disclaimer.
Warmup COP: Invisible Jump Rope x20, Russian Soldiers x12, Russian Kickbacks x12, Merkins x10, DQ x10 (all in cadence)

Mosey to the field, line up along baseline. Plank-o-rama (thanks Circle K)

Touchdown Beatdown: A mock football field was marked off for the following 30 minute workout…
– Bear Crawl end zone to 10-yard line
– 10 Merkins
– 20 Lunges (single leg)
– 30 Carolina Dry Docks
– 40 Squats
– 50 LBC
– 40 Squats
– 30 Carolina Dry Docks
– 20 Lunges (single leg)
– 10 Merkins
– Bear Crawl 10 yard line to end zone
– Run back to the other end zone & repeato

Mosey back to the shovel flag
Quad Stretch, Hamstring Stretch, COT.

MOLESKIN
Gotta start by saying that Swirly killed it and earned the right to be the first to autograph the football. Way to kill it, Swirly, I know you lapped more than 3/4 of the PAX twice, though Circle K, Kubota, Shakedown and a couple of others weren’t too far behind.

As YHC is writing this backblast, Lab Rat is texting and STILL trying to rename FNG Goodman. The Q will take into consideration – a bottle of Blanton’s can be very influential.

After further thought given to how Toga would answer TYA’s question “what can you do with a minute and a half, Q?,” the correct answer is “if they don’t teach that in the nursing home, I can’t help you.”

Goodman – welcome to the F3RVA Pax! Glad to have you

ANNOUNCEMENTS

Congrats to Spit and family on the birth of their new baby boy!

Puppy Pile Sat 7:05am @ Dogwood Dell

July 4 convergence at Tredegar

Gumbo is Q for the annual Home Run Derby next Tuesday at Robius Elementary (or Middle?) in lieu of the standard NoToll workout

18 strong posted for some 70 degree fun at 45 MoM.  Here’s how it went down:

Lockjaw led the mosey to the northwest side of school for the warmup COP: SSH, Don Quixote, Russian Soldiers, LBC, Imperial Walkers…

Mosey to West side of school for Lindsey= Donkey kicks and Dips

Mosey to basketball court for ye ol’ triple check: P1 elbow plank, P2 Capt Thor, P3 karaoke down and back

Extended elbow plan to make sure time was divided equally then pass to Toga for Q.

Pax split in half with one group going clockwise and the other counterclockwise around the track while executing five Carolina dry docks for every 5 lunges.  Execute 15 squat thrust in cadence when the two groups passed and then continue with lunges and dry docks around the loop.  The final loop was cut short due to the PAX’s focus on proper form during the lunges and dry docks.

Mosey back to parking lot for Mary: core exercise followed by 5 merkins and plank hold, repeato x3

COT: YHC took us out

NMM:  Way back in the days of yore when YHC regularly trod upon the hallowed grounds of 45 MoM, we wrote the backblast the day of the workout.  It was a proud responsibility of the Q and apparently something that has gone by the wayside with the younger generation.

It was great to see the RVA PAX (some of them) and hear about what’s happening in F3 RVA (heard from some more than others).  Maybe Lockjaw will post the rest of the PAX list, but I wouldn’t get my hopes up.

Stay Classy,

Toga

Twitter lit up last night about the possibility of there being at least a couple FNG’s this morning at Mary, along with one kinda visitor.  I say kinda, because Obama (F3 Swamp Rabbit) posts often enough and knows enough folks up here to hold dual citizenship with F3 RVA.  Not going to lie, in the light of day, I was really scratching my head figuring out who were FNG’s, who were the visitors, and who were F3RVA guys which I just wasn’t too familiar with.  Besides, it was a massive group of 30 guys with too many LIFO’s to count (Saab may have been the last), and I didn’t know I was Q’ing until 0529, when Phonics pulled up and Opus was not with him.

So let’s tackle the elephant in the room real quick so we can get down to what actually happened.  Word is Opus is fine, but the nightmare that keeps all Q’s restless the night before apparently had no effect on him….he overslept.  As much as that will probably suck for him this coming week, that truly is the best case scenario for a no-show.  The comment that was thrown around this morning (in jest, of course) was “I hope that he’s ok, in which case Im gonna kill him.”  We are not, obviously, but there will surely be a comment added to the corporate file.

With this many guys, the thought was keeping everybody together.  Going off site would have been fun (usually done to mess with LIFOs and no shows), but let’s face it, we had a literal herd of dudes.  Not in the cards.  Since a member of Swamp Rabbit was here, we had to get in some merkins, some situps, and some running for the big June challenge they have going on.  Lindsay’s around the block was the obvious call.  I am not even going to feel bad that I used it Tuesday, and I will use it again next Tuesday at No Toll.  The usual suspects flew thru it, then did a victory lap to rub it in the faces of the mere mortals….not cool, dudes, not cool.  I kid, of course they were heading back to the six.  To be fair though, the six was looking pretty good here, so it was time to kick it up a notch.

The Beast came next, with a little explaining for those unfamiliar.  I was a little disappointed when I started poling the pax for suggestions burpees kept coming up.  Come on guys, as the Dothraki would say:  “it is known that burpees always go last on The Beast….it is known”.  Well, we ran out of time and didn’t get the full 6 legs in, but burpees did go last just the same.  We did get in squats, American Hammers, and some Lt. Dans before though.  Good work all around.

Thanks to Swirly for punishing the pax with some Mary while I got the recording device ready for this super sized pax list!  The 6 inches to finish it off was gut wrenching.   Sorry about the lack of personal stories thrown in here, it was truly a blur just trying to keep the pax moving in the right direction.

A final note:  We are happy to have Frank Lloyd Bunyon From F3 Chapel Hill join us this morning, sorry I didn’t get to chat with you today in the chaos.  Hope that you were made to feel at home by someone in the pax.

FNG’s:

-“Partridge” came from a big family, just like the Partridge Family.  Google it, Millennials.

-“FEZ” started as “Exchange Student”, since he named half of the NCAA on the east coast schools as his alma maters.  It was shortened to FEZ for it’s roll off the tongue linguistics.  For those not in the know, the Foreign Exchange Student on “That 70’s show” was named FEZ because nobody could say his real name.  He barely avoided getting named after some horse that won the Kentucky Derby, and “blah blah blah Sock”.   Oh yeah, and “Sandusky” wasn’t happening.  You are welcome.

-“Le Tigre” was named for the LSU shirt he wore to the workout (where’s Gumbo?!?).  Le Tigre is an offshoot of the Polo shirt craze in the 80’s.  And it means Tiger in some language (not Spanish according to legend)…and has a cute little jumping tiger avatar on it.  Also, as a Gamecocks fan, who is also in the SEC, I wasn’t going to listen to “Roll Tide” every time he posted, which was the only other name worth talking about that got thrown out by the pax.

Apology of the week goes out to …….well me.  I get the apology of the week for having to write this soup sandwich of a back blast.  I didnt mind the Q, that was easy!  Anyways…..

Opus apologizes…

 

 

15 redwoods descended upon the tropical rain forest known as Mary Munford.  The Garmin clicked 530 and off we went.

COP

• Arm Circles – small, big, forward, and reverse
• Don Quixote – Stretch it out!
• Box Cutters
• Hill Billies
• Copperhead Squats

Mosey to the west end of the soccer field and line up.  Perform 11s with merkins and American hammers as the exercises.

Elbow plank at the other side.

For the round trip, partner up for partner carry.  Stop half way and perform 5 dive bombers and swap roles to finish the field and perform 5 more dive bombers.

Oblique crunches – 20 on the left, 20 on the right.  Spooning optional.

PLTs – 25 per partner, 2 times through

Oblique crunches – 20 on the left, 20 on the right.

Elbow plank

Off to the back of the school for triple check.

• Partner 1 – Karioke across the blacktop to the fence and perform three burpees and karioke back
• Partner 2 – Elbow planks
• Partner 3 – BTTW

Line up on the wall for Chicken Peckers ROF style – 8-4 count pecks

Mosey to the side of the blacktop to finish with Doras.  As partner 1 runs the length of the blacktop, partner 2 performs 100 WWII sit ups, 200 monkey humpers (best done under the cover of darkness, which we did not have), and 300 flutter kicks (2 count).

Back to the flag where YHC took us out.

NMS

Not too much mumble chatter this morning, but when we departed for the COP, YHC could hear a faint conversation between two Pax about bush and landing strips.  I believe it came up again briefly en route to COT.  Who knew we had Pax experienced in landing in the Australian outback!  We also now know what they think about when they mosey.

Keep Ronnie in your thoughts as he gets his back mended on Monday.  With a speedy recovery, we could see him mid-summer amidst the Pax once more.  After the Pax expressed concern for Ronnie’s well being, they began speculating about how he injured his back.  For many of the Pax, the last Ronnie sighting was at Hoedown during CSAUP.  He administered the fun zone complete with bow tie while referring to himself in the third person.  Is there a correlation between that event and this injury?  Maybe only Pucker knows as fun zone co-chair…

TYA, Swirly, and Circle K are going to embark on their ultra adventure this weekend.  Keep that team in your minds as they travel forward to conquer their challenge.

Announcements:

• Amateur RAMM gears biking day – June 15 – Don’t let this stop on the summer tour pass you by.
• Puppy Pile – June 23 – See Sippy for details, otherwise meet at Dogpile at 7.
• July 4 convergence – Kubota sent a pre-blast out on that.
• With river levels bound to drop at some point, YHC is going to start hitting the river Thursday evenings (and possibly on the weekend as well).  If other Pax are interested in flatwater kayaking/canoeing, let Lockjaw know and we can do something off the books.  We can come up with extra boats if someone has interest, but no boat.  No banjos required.

Time to Taper,

Lockjaw

YHC arrived to 45MOM with Big Blue posted and 2nd to arrive with TYA following close behind…..and the PAX quickly swarmed the parking lot! 23 F3 Soldiers posted-22 RVA and 1 ATL…for what can always be an amusing yet thrilling Q by YHC. 0530…time to mosey.

COP at the basketball courts….x10 Russian Soldiers, x 10 Don Quixote’s, x 10 Box Cutters, x 10 LBC’s, x 10 Flutter  Kicks, x 11 Copperhead Squats (for you TYA), and x 12 Imperial Walkers. Let’s go….mosey to corner of the basketball court.

Ascending 4 Corners…….Corner 1, x 10 Freddie Mercuries and bear crawl to Corner 2 for x 10 Freddie Mercuries and  x 20 LBC’s. Bear Crawl to Corner 3. x 10 Freddie Mercuries, x 20 LBC’s, x 30 SSH and bear crawl to corner 4. Corner 4, x 10 Freddie Mercuries, x 20 LBC’s, x 30 SSH, x 40 2 count Mtn. Climbers. Plank when finished.

What goes up must come down!!!

Descending 4 Corners…..starting in Corner 4, x 40 2 Mtn. Climbers, x 30 SSH, x 20 LBC’s, x 10 Freddie Mercuries. Lunge to Corner 3. x 30 SSH, x 20 LBC’s, x 10 Freddie Mercuries. Lunge to Corner 2, x 20 LBC’s, x 10 Freddie Mercuries. Lunge to Corner 1, x 10 Freddie Mercuries. Plank when finished.  Mosey to the soccer field.

10×10…..Line up to run across the soccer field. AYG across the field. Ready positions,  IC with the entire PAX, YHC initiating and PAX counting, x 10 Merkins. Repeat 10 times. 1000 meters run, AYG, and 100 Merkins. With time to spare….

Partner Carries….partner up and carry to midfield line, stop and each PAX members perform 5 burpees and switch. Partner carry to end of soccer field and 5 burpees for each PAX member. Switch and partner carry back to midfield, 5 burpees for each PAX member. Switch and partner carry to starting point. 5 burpees for each PAX member. Mosey back to flag with 0 minutes to spare and BOOM, finished!!

Number-ama, Name-r-ama, Announcements: Memorial Day to Labor Day Challenge to visit all the AO’s. Phonics, nice flyer!! Simple, there should not be any questions. Memorial Day Convergence-only workout in town is at Tredgar/Belle Isle, below Virginia War Memorial!

TYA took us out! Gracias Brother!!

NMS…Definite mumblechatter about the Caps destroying game 7 and reaching Stanley Cup Finals!! And, TYA questioned YHC ability to count past 10. Yup, I graduated from The Institute, definitely not college! YHC was out front leading so definitely missed a lot of mumblechatter and 23 PAX is superb!!

TYA, appreciate the words brother! Lockjaw, nice to see you in the PAX! Swirly, just go see the doctor when you get injured! Hell of a way to start the morning! Cosign, nice to see you out again! Grunt, way to push this morning and thanks for partnering up!!

45MOM is awesome. Thank you for following this morning men! The blessings we are bestowed upon us are awesome, magnificent, and humbling. Let us not take these for granted. Take the energy we showed this morning out into the world. It needs some awesomeness!!

Only those who post understand!

Loud and Proud!!

Flatline

The Pax gathered for a workout of Napoleonic proportions.

Warmup began with helicopters, Don Quixotes, 34 SSHs for the age at which Napoleon became emperor, Imperial Walkers for his august apex, and Hillbillies for his humble origins. Napoleon’s father was an impoverished minor nobleman who gambled away what little he had, so we did 34 LBCs for the hunger the family experienced.

Skipping up to the French Revolution, we celebrated Napoleon’s quick crossing of the Alps and conquest of Italy by running south down Westmorland to the soccer fields, stopping at each oak tree for a round of 20 2-count Mountain Climbers. Napoleon’s next adventure was his invasion of Egypt. The Pax lined up single file for Walk Like An Egyptian-everyone went into a deep lunge and held it while the last Pax member in line raced to the front, taking a step forward and switching legs as each runner finished,

The ladies of F3 paid their respects to the newly crowned Emperor of the French with curtsy lunges–leap to your right, land on your right leg and cross the left leg behind, going into a deep lunge, then switch sides.

Two sets of 20 burpees for the incessant grinding of war over the next decade.

Gathering on one side of the soccer fields as the 450,000-strong Grande Armée, we stormed towards Moscow lunging across half the field, stopping for 10 burpees, then running the rest of the way. Moscow, however, was burned by the retreating Russians and we suffered starvation. Our stomachs ached as we worked through Elbow Plank Hold, Flutter Kicks, Plank Shoulder Taps, Alabama Prom Dates, and some other exercises. When it was time for the French to flee Russia, the Pax partnered up.  The first partner (the fleeing French) ran across the entire length of the field, the doubling back to tag their partner. The second partner (the avenging Russians) pursued across the field Polar Bear Crawl style. Partners continued to switch roles until everyone made is across the Rhine. Only 40,000 of the Grande Armée actually made it back.

Running short on time, we returned to the flag and only got in 50 SSHs to commemorate Napoleon’s last 100 days of freedom before Waterloo. Then, in gratitude that in America we never had to put up with short imperial dictators, the Pax cheerfully counted 34 American Hammers, followed by Child’s Pose and Cobra Pose because YHC’s back was done at this point.

Swirly took us out.

20 strong came ready to work at Mary Munford Elementary School this morning.  The temperature was just right, the light from the breaking dawn was just enough and the field had a nice thin layer of dew on it.  Time to work!

Mosey to the center of the field for:

COP (all in cadence)

Don Quixotes x 10

Cotton Pickers x 15

Russian Soldiers x 15

SSH x 20 (Saab did 40)

Merkins x 10

Flutter Kicks x 10

 

Stay on field but move over near the Tennis Court side for:

Touch a Tree DORA (modified)

Partner up and as a team do: 100 x merkins, 200 x LBC’s, 300 x squats, 400 x SSH’s

Partner not doing exercises runs across field and touches a tree on the Cary Street side of the field and do a Burpee before running back to partner.  Do not touch same tree twice.  Plank up to wait for the six.

 

Mosey to the end of the field for:

Suicide 11’s

10 trees along Cary Street.  Run to first tree do 1 Hand-Release Merkin then run back to end line and do 10 WW2’s.  Run to second tree and do 2 HRM’s and run back to end line to do 9 WW2’s.  Repeato until all 10 trees are covered.  Al Gore for the six.

Partner up for:

Partner Leg Tosses 2×25 each partner

Stay with partner and start to wheelbarrow the length of the field. When you need to switch do 5 Boo-yah merkins.  We made it a little more than halfway down the field before time is up.

Mosey back to the flag.

COT, Numberama, Namearama, Announcements and YHC took us out.

Announcements:

PuppyPile 2.0 Workout is May 19th at 7:05am at Dogwood Dell after Spit’s beat down.  Hot Potato Q.

Help support Shakedown and his team for St. Baldrick’s cancer fundraiser.  He is 60% toward the goal!!

West End Friday lunch is at Chipotle on Broad between Gaskins and Cox.

Memorial Day Convergence at Tredegar/Belle Isle May 28th.

Shakedown (SOJ) will have the Ghost Flag at WDOG on May 23rd!  Come and get it!

Lab Rat is eating lunch today somewhere at 11:45am.  Join him!

Swirly has a hurt hand from slipping on the rocks on the trails yesterday.  He will be ok though!

 

NMS:

YHC has always liked working on the field at Mary Munford.  With is being closed most of the winter, it was time to take advantage of it this morning.  Though it is not as nice of a field as, say, No Toll, it is still open enough to do a lot of running with some exercises mixed in.  Suicide 11’s using the trees is something that I enjoyed during TYA’s Thanksgiving beat down and decided it had been a long enough time to bring it back.  YHC unintentionally “called out” Lab Rat and Shakedown when they seemed to finish it so quickly!  YHC asked them if they went to the last tree when the were standing at the end line.  My apologies, they were finished!  Way to work you two!!  You lapped YHC!  YHC wishes that we could have finished the wheelbarrows but time was up.  The Touch a tree DORA took a lot longer than I thought it would and, yes, YHC for got to do a burpee at one of the trees and Lab Rat made sure YHC did the burpee on the run back.

YHC really enjoyed this morning and the chance to lead you men!  Everyone gave it their all and will reap the benefits of posting.

Enjoy your Thursday!

Kubota

 

keep posting!

Twenty One men started the day off the right way by stepping onto the grounds of Mary Munford Elementary School for a beatdown.  This is what likely occurred.

COP

• SSH – IC
• Arm Circles 10 small, 5 big, Reverso – IC
• Backwards lunges – IC
• Helicopters – IC
• Ball Dippers – IC
• Merkins – IC
• Foot to Hand Mountain Climbers – IC
• Bent Knee Jumps – IC
• LBS – IC
• Freddie Mercuries – IC
• Rosalitas – IC
• APD – IC
• 5 Burpees on your Own

The Thang

Mosey to Field

Chutes and Ladder – Starting at first tree, do exercise then run 2 trees and do exercise.  Run back one then run 2 trees and do exercise.  Repeat until reach last tree. – Did 3 rounds of this.

• Round One – 5 Merkins
• Round Two – Mountain Climbers
• Round Three – Burpees

Mosey to School

8 Minutes of Agony

For 8 minutes, do as many of the following as possible:  10 donkey kicks against the school, 10 lunges or ball dippers, run to trees near the sidewalk, 10 rotating elbow planks, 10 2-count mountain climbers, bear crawl back to school repeat as many times a possible for 8 minutes.

Mosey to front of School

Plank-O-Rama   – From plank position

• Carolina Dry Docks – 10 IC
• Rotate to Side Plank – Drop Hip and Raise – 10 IC
• Rotate to Back Plank – Inverted APD – 10 IC
• Rotate to Side Plank – Drop Hip and Raise – 10 IC
• Rotate back to normal plank – Carolina Dry Docks – 10 IC
• Mountain Climbers – 10 IC
• Freddie Mercuries – 20

Mosey back to Flag

COT – Numberama, Name-o-rama, YHC took us out.

NMS

Two years ago today, YHC posted for his first bootcamp at DaVille.  For his anniversary week, YHC always Qs DaVille and an AO for his anniversary date.  This meant that he was doing a 45MOM VQ workout.  In planning the bootcamp, he wanted to do something very different than the 3.25 miles the PAX covered at DaVille on Tuesday.  This meant a long COP, 8 Minutes of Agony, and Plank-O-Rama.  But he also wanted to use the field.  To try to save time, he decided instead of running back to the first tree, just run back one tree and forward 2.  YHC attempted to explain this to Opus on Tuesday during a chorus concert in the commons at Atlee High School using a lunch table.  Opus gave the idea a strong maybe.  During Round 2 of this exercise today, a PAX member said it should be named Chutes and Ladders.  What a perfect name.  These are observations from today’s workout.

• If there is a large PAX, only attempt Chutes and Ladders when there is light.  Because you turn around so much, collision is a serous concern.
• Five 5urpees are not difficult.  Eleven sets of 5 burpees are exhausting.
• Bravo to all PAX members on Chutes and Ladders.  Little time went by between the first PAX members completing each round and the last PAX members completing the round.
• Mary Munford may be the center of the pollen universe.  This was observed most during the 8 Minutes of Agony.

YHC has truly enjoyed the workouts and friendships that have been created as being a member of F3 RVA over the past 2 years.  Thank you Labrat for EHing YHC and for the support that F3 RVA has given him as a PAX member and for the ReeseStrong 5K.

It was a pleasure to lead today.

Announcements

Puppy Pile – May 19th – 7:05 AM after Dogpile

• May 18 – Wilson’s golf tournament – for a good cause.  See him for details.
• May 19 – Puppy Pile for 2.0s – https://backblasts.f3rva.org/2018/04/26/pre-blast-puppy-pile-may-19-700-a-m/  for additional information, see Upchuck.
• June 18 – Shakedown is raising money for St. Baldricks for childhood cancer research.  https://www.stbaldricks.org/teams/mypage/120717/2018

Gotta Run!

Phonics

17 T-Rexs came out for a primal workout in the wilds of Windsor Farms.

COP

• Arm Circles – Flashdance was even present!
• Helocopters
• Don Quixote
• Imperial Walkers
• Russian Soldiers

That concludes the arm portion of the workout!

Follow YHC on a mosey into Windsor Farms’ field in front of the church.

Dora – Round 1 – One partner does these exercises while the other runs the field and back.

• 100 Jump Squats
• 200 Heels to Heaven
• 300 – LBC (started out as 4 count and migrated to 2 count)

Elbow plank for 90 seconds.

Dora Round 2

• 200 American Hammers (2 count)
• 400 Invisible jump Ropes
• 600 Flutter Kicks (2 count) – We called it short when we ran out of time.

Mosey back to the SF.  YHC took us out.

NMS:

YHC needed to take it easy on the hands until the stitches come out.  Why not do an all abs and legs workout?  45 minutes of mary at 45 minutes of mary.  It all works out.

We only got through about half of what I wanted to cover, so we have plenty of material for another session.

Good mumble chatter in the COP and on the run over to the world’s nicest field.  Hardywood is hilarious.

Announcements:

• Viral had a tool bank open house this morning.  I hope no one missed it due to this late post.
• If you owe money to Splinter for CSAUP t-shirts, make sure you settle up.  We don’t want him breaking any legs.

ABT,

Lockjaw