Tag: 45 Minutes of Mary

The Gumbo was packaged up for a trip across the Rivah this morning to be served, COLD, to 18 other fine gentlemen (mostly), including 1 FNG, at 45MOM, here are the side dishes that were served with the Gumbo:

Mosey to and around the basketball courts to get the blood flowing…wait, still cold? Ok, 25 Burpees OYO to match the initial reading on YHC’s car this morning at 0450.  Now the blood is flowing.

Continue with a S-T-A-C-H-E COP, including:

• SSHs x20
• Tempo Merkins x20 (good thing the number of the day today was not 40 – YHC is still sore from 40 TMs on Tuesday)
• APDs x20
• Captain Thors  – 5 rounds OYO
• Hillbillies x 20
• Eight-count Bodybuilders  x10 — counting needed work here but we got the gist.

THE THANG:

Lindays Across the Field

• Round 1 – the exercises were LBCs and Jump Squats with a sprint across the field in between. Start with 30 and 10 and add/subtract 5 each side until you get to 10-30.
• Plank-o-rama for the Six, then Alternating Shoulder Taps IC x20
• Round 2 – the exercises were 2-ct Flutter Kicks and Merkins with a sprint across the field in between. Start with 30 and 10 and add/subtract 5 each side until you get to 10-30.

Dora on the Tennis Courts – Partner up and complete as a team, 100 Carolina Dry Docks, 200 Monkey Humpers and 300 single-count Freddie Mercuries.  Sprint to the end of the courts and back when not doing the exercises.

Six-inches/Heels to Heaven Ring of Fire

2 MOM, including box cutters and hello Dollies until Wayne and Garth yelled “CAR” and time was up!

COT, Number-rama, Name-a-rama and YHC took us out.

Announcements:

• Marmaduke is still collecting winter clothing.  Bring it to Dogpile if you can.
• Several PAX members are doing Bear Creek this weekend.  Good luck to all – let’s hope nobody gets lost and the trail isn’t too muddy.

NMS:

The sight of HoneyDo strolling into the group 4 minutes prior to launch with the guns and knees out was fantastic.  At the 1-minute call, Hardywood lost the coffee mug and a few layers.  There were several other SOP folks too.  Well done guys.

LOTS of mumblechatter this morning, which was great. The energy was high and the true slaughter starter got the blood flowing quickly and I think made everyone forget the temperature in a hurry.  Strong work on the Lindsays and the Dora.  Conspiracy was rolling solo and killing the sprints…nice work.

It is always great to grab a Q at a location where you don’t often Q, and 45MOM in particular is a great one because there is always a great and lively PAX.  Great work this morning guys.  And, welcome to Snip-It (Brian).  Look forward to seeing you back in the gloom soon and often.

Continue to crush the rest of  your Thursday men!

No More Gumbo For You…until The Creek tomorrow.

34 studs posted for a Thanksgiving, including 2 FNG’s and a visitor from Charlotte.

Every five minutes, stop what you are doing and do 10 merkins followed by box cutter spelling of with Plymouth Massachusetts or Berkeley Virginia. First 30 minutes it was Plymouth and last 30 Berkeley.

The Thang

Mosey towards Reveille church.  Along the way stop for  a mini COP with side straddle hops x20.  mosey to the side of the church for more COP with Imperial Walkers, LBC and Don Quixote.  Mosey to back of church for triple check.  One PAX does dips on the benches, second LBC, third runs to end of parking lot and back.  On the return trip, run backwards.  Mosey toward Windsor Farms.  Stop at the intersection of Cary and Windsor way.  Team up, first team member does 10x Lt. Dan’s while second member does polar bears.  Everyone make it to halfway down Windsor Way.  Mosey the rest of the way to the church.  Elevens with LT. Dan’s and American hammers.  Mosey back to Mary Munford ,stopping a couple times along the way.  Circle up in the field for 3 minutes of Mary, 20x rosalitas, 20 x flutter kicks and 25 LBC. Mosey back to the shovel flag.

NMM

Looked like we were going to have a light Thanksgiving crowd this morning.  When I showed up at 550, there were less than a dozen PAX present.  By the time the workout started we were up to 34.  Great showing given that there are a lot of travelers out the who had to workout someplace else.

Lots of mumble chatter early on about the first thanksgiving.  I appreciate the effort from the folks in the great state of VA, but if you do some research, the answer to where the American style Thanksgiving  started is pretty clear.  Regardless, it is not worth arguing over such a frivolous fact on this awesome day when we are supposed to look around and see what we are grateful for.

Vinny posted in a classic Virginia outfit today.  He was sporting Yard Khakis (pronounced yah cakeys) and a blazer.  This and the UVA student body at football games proves that Virginians think that a blazer (especially a blue one) is appropriate attire anywhere… a wedding, funeral, birthday party, F3 workout, football game, beach party, toga party.  Actually, the only day its not appropriate is on Halloween.

Thanks to Hardywood for the coffeetaria afterwards.  What a great thanksgiving tradition he has started and continued for the past several years.  Great way to ensure some high quality second F after a workout

It was an honor to lead today on my favorite holiday of the year.  I am thankful for a ton of things in my life.  Having traveled in many parts of the world, I know how truly special our great country is.  Yes, we have our problems, but there is no place better on the earth to liver. Also, I am grateful to this group for allowing me to be a member of the PAX.  The workouts and camraderie fill a space in my life that I did not know even existing.

TYA OUT

12 Ruth & Ollie regulars and one Al’s Toy Barn FNG posted at Ruth & Ollie for the book signing of all book signings. It went like this:

COP: Arm Circles (forward & reverso) / 16 burpees in honor of Marv still not posting the BB from last Friday. 16 BBs have been posted since then, and counting. Thanks Marv. / Helicpoters / Invisibile Jump Rope / LBCs / Scorpion Kicks.

Thang 1: Merkin Beast: 1st round – Wiper Merkins. 2nd round – Wide Grip Merkins. 3rd round – Diamond Merkins. 4th round – HR Merkins. 5th round – Chuck Norris Knuckle Merkins. 6th round – Mahky Mahk look yahrself in the mirrah, form Merkins.

Thang 2: Partner up: PLTs 4 rounds of 25. 1st round – left side. 2nd round – right side. 3rd round – middle. 4th round – dealers choice (80s & 90s mixed tape style). Heels to Heaven and SSHs for the Six.

Thang 3: New partners: Catch Me If You Can. Partner 1 polar bears on tennis courts while partner 2 performs 25 hill billies (2 count) and then chases down partner 1 for switcharoo. AMRAP style. Go hard to the whisle.

Thang 4: Merkin Ring of Fire: 10 merkins while PAX holds plank. After completion of circle PAX bear crawls into the center of the circle to warm up and perform 20 merkins in unison.

Back to the Flag – YHC took us out.

For those on the Merkin Challenge, you did 246 plus however many you completed during Thang 3.

Announcements: YHC’s M has a book release and signing party tonight at Ruth & Ollie in Carytown from 4 to 7. Kids are welcome. Even you Saab!. It’s a children’s book about The Homestead. YHC’s M illustrated the book. Along with free beer/wine and food, the books will be for sale, as well as original art from the books and other unrelated original art. Please swing by if for no other reason than to see YHC in a bow tie and TYA in his Yard Khakis.

Moleskin: Today was a great day to be out. Glad to have y’all on board and welcome Toy Story. You can’t post to your first beatdown in a blue Mini Cooper, profess to be a film maker, and walk away with any other name. I know, Lab Rat will have some “better” offering. Hardywood also has a book signing tonight. It’s in WACO, Texas. Something about animal husbandry. See him for more details.

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