Tag: 45 Minutes of Mary

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.

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