Tag: 45 Minutes of Mary

13 Strong resisted the Fartsack this morning to come out for some fun!  Here’s how it went down:

-Mosey around the block

COP

Side Straddle Hop X 15

Merkins X 10

Flutter Kicks X 15

LBC’s X 15

Partner up for Wheelbarrows heading south to the end of the school building, followed by 10 burpees, plank up.

Mosey to the black top for triple check:  Bear Crawl to fence, run back.  P2 Flutter Kicks, P3 Balls to the Wall.

Indian Runs around the block:  Q throws out PAX member name, Pax member chooses 1 exercise X 20 eaches.  Hardywood (Hand release Merkins, 10 with Right leg up, 10 w left leg up), Wedding Singer (Mtn. Climbers, 2 count), DK (Monkey Humpers), Kubota (Captain Thor’s/Catholic Doors, right Keymaster?)

Mosey back to South End of school:  Wheelbarrows heading North this time, half way switch to bear crawl

Mosey to the Blacktop:  Bear Crawl Race to the fence and sprint back (Hardywood to the gold medal).

Back to Flag, Ring of Fire, Numberama, Names, YHC took us out (thanks for the well wishes guys)!

Moleskin:

What a great way to start this Thursday, YHC appreciated the opportunity to lead 45MOM for the first time!

Enjoyed working with BT, Wedding Singer, DK (not spit, sorry about that dude), and Swirly.

Catholic Doors will keep me laughing all day long Kubota, good one man!!!  You guys have a great day!

Announcements:

Lockjaw = Please keep his family in your thoughts and prayers (after his father-in-law passed two days ago).

Fudd = Likewise, please keep his sister and family in your thoughts and prayers….

 

An even dozen came out for relatively spring like weather, with sunny and 70 in our hearts.

At 5:30 sharp by the Qs watch, we headed to the corner of the school for COP.

• SSH
• Arm Circles
• Helicopters
• Don Quixote
• Imperial Walkers

Long mosey as we went on a field trip via back roads to Reveille UMC.  Coming across a new 80 year old wall, YHC found the path to the back parking lot and picnic shelter.  Now the fun begins as we move the picnic tables close together in preparation for abyss merkins.

11s – abyss merkins and jump squats

Lindseys aka 40s – dips off the picnic tables and box cutters.

Dora – Partner 1 – 100 heels to heaven, 200 monkey humpers, 300 american hammers; Partner 2 – karaoke across the parking lot to the tree, run to the next tree and back to the first, karaoke home to the partner.

Put the picnic tables back in order and indigenous people run back to the VSF.

Quick ring of fire.

YHC took us out.

NMS:

Plenty of good sidebars today during our excursion and possibly too numerous to capture.  However, there are a few that stand out.  First, TYA’s fashion style resembled a mix of David Lee Roth post Van Halen and an EF style headpiece.  Most of the amusing discussion was regarding Saab’s sore ass as a result of Monday’s Hoedown beatdown.  Besides the already advertised dong release merkins, there was speculation of partner bear crawls and stationary wheelbarrows; whatever that may entail.  Get better soon buddy!

YHC appreciates all of the support the Pax provides in so many ways.

Lockjaw

 

11 strong veterans broke the hold this morning and posted on a brisk but pleasant morning to start the backside of their workweek with warm bowl of GUMBO, it tasted something like this:

Long mosey around the perimeter of the AO to the field in the northwest corner for COP, including:

• SSHs
• Imperial Walkers
• Arm Circles
• Hillbillies
• Merkins
• LBCs
• Flutterkicks

THE THANG:

Curb Crawls – mosey to the curb and you know the drill – bear crawl across 1 incline merkin, crawl bear back 2 decline merkins…repeato up to 5 and back down to 1.

Evolution of the Burpee Part I – mosey past the front of the school to the dip bar area and form up for instruction on the Evolution of the Burpee Part I — basically four corners with the following burpee building block exercises leading up to the full Burpee — 10 merkins in corner 1, run to corner 2, 10 2-count mountain climbers, run to corner 3, 10 jump squats (Bobby Hurley style), run to corner 4, 10 Burpees, run back to corner 1 and plank up for the Six.

Plank-o-rama for the Six and then with everyone

2 MOM, including Hello Dollies, Alternating Shoulder Taps and Pickle Pounders

Evolution of the Burpee Part II — same as Part I just 20 of each exercise.

Triple Check – on the blacktop and including: wall sit, Freddie Mercuries, and a Sprint to the fence and backpedal back across the blacktop.  3x

Indigenous People Run around the perimeter back to the Flag

Ring of Fire – in Al Gore,  drop for 10 merkins and pop back up to Al Gore then pass to the left.

2 MOM, including American Hammers, Homer to Marge and Rosalitas

COT, Number-rama, Name-a-rama and YHC took us out giving thanks for this group and the ability to get out in the gloom and have some fun while we motivate and push each other and asking for the Sky Q to watch over our brothers who can’t be in the gloom for whatever reason (injury, illness, other) and to bring them back into the gloom ASAP.

Announcements:

• Still recruiting for the Century Classic CSAUP, find your team or sign up as a free agent on the roster sheet and you’ll find one.  Rosters. PreBlast  https://backblasts.f3rva.org/2018/01/19/f3rva-century-classic/
• HoneyDo and others are looking for volunteers to help train some folks for the 10K – commitment is Saturdays after Dogpile.  Reach out to HoneyDo and join the effort if you can.
• Is there a lunch spot today???

NMS:

Great work today guys.  Who knew 35 degrees could feel so pleasant.  It was a great morning and pretty simple exercises but great effort by the PAX.  What to roll through the Evolution of the Burpee and the Triple Check.  Thanks for letting me lead – always a pleasure – and great to get across the river and see some different faces.

Not a ton of mumblechatter (at least that the Q heard) other thank busting Keymaster’s chops for his off the books run.

Pretty sure I caught a few instances of upright APDs in the attached video (a classic) and even some quasi-Hillbillies (not Jville quality of course).  And, some Offshore Hammer Time.  Enjoy.

No more Gumbo for you!

YHC was slightly nervous about Q’ing this morning….first 45MOM Q! Preparation for this am came from Exicon, again. YHC arrived and quickly reviewed COP with the hopes of not screwing up THAT part! 0530…time to Mosey!

Brief 3/4 run around the block and COP on the tennis courts: Russian Soldiers x 15, Copperhead Squats x 15, Imperial Walker x 15, Invisible Jump Rope x 15, Don Quixote x 15, Merkin x 10, Booya Merkin x 10. I think the PAX wanted more Don Quixote’s!! Mosey to The Field. So, the signs, Stay Off The Fields, were noticed during the brief run and Shakedown politely informed YHC too. O well….too bad. YHC had other plans!

First evolution, The Millenial! Ten exercises were choosen. Each exercise was to be 100 reps. First PAX member to 100 called out and PAX ran across The Field, approx 100m. YHC called out another exercise, reps to 100 with first PAX member to 100 calling out again and running back across The Field! Repeato for 10 exercises and 1000m run! Exercise 1- SSH, 2- Lunges, 3-LBC, 4-Carolina Dry Docks, 5- Mountain Climbers, 6-Flutter Kicks, 7- Arm Circles, 8- Squats, 9- American Hammers….and 10-Burpees! Yes 100 Burpees….Original plan was to do all burpees IC but that did not appear to be feasible! Hardywood-NICE WORK and got the PAX to 90 Burpees. At 90, YHC called IC last 10 Burpees and BAM, The Millenial, done!

Second Evolution, Three Amigos. Triple up. Each PAX member sits in invisible chair position and together, walk across The Field. Swirly says, “What’s an invisible chair?” YHC immediately thought, this is not going to go as planned. Within 10 seconds of witnessing what was occuring, AUDIBLE!! Epic Fail! Time to Mosey with 12 minutes left…

At the blacktop, triple check! Chicken Peckers, LBC’s, and Bear Crawl across the blacktop to fence and run back. Approx 2 rounds performed before TYA tells YHC, “It’s 6:14.” TYA had enough? YHC called hells bells and time had expired. Mosey back to the parking lot.

Number-ama, Name-r-ama. Announcements: CSAUP has list for signup on the Backblast. Inquire with your Nano Region for teams. Breaking Bread-see Rosie for this Sunday! Labrat took us out….Mellencamp would have been proud Labrat! Seriously though, great message and prayer! We all have the opportunity to help someone each day. And with the energy of this group, that is a small price to pay for how blessed we all are!!

NMS- Hardywood, Super Man shirt was for you. Sloth, loves Chunk!! Goonies never say die!  Yes, Three Amigos was an epic fail but nonetheless, humor was provided again within Flatline’s Q!! Somehow, maybe, Hardywood thinks the CSAUP map, may be phalllic. Splinter, if everyone had heard your next comment, that would have been the title of the backblast, “If your ____ looks like that map, you have a problem.” And yes, the flu shot does not appear to be helping most folks. WASH YOUR HANDS people!! Pops Market, I think, for lunch today-noon! Early arrival helps!

Great work men and thank you for following the Q! You all inspire me to be a better person!!! Only those who show up understand! Loud and Proud!

Flatline

On a clear Morning & snow covered AO, 12 men arrived at 45 Minutes of Mary for a Bleeder Q

Mosey to COP on the Blacktop

49X SSH
24x LBC’s
12x Don Quixote
15X 2 – arm circles
10x Merkins

Mosey to the Track

20x Merkins run half way around the Track, 49X LBC’s Continue half way back around track, rinse and repeat until Half time.

Mosey to the Center of the Tennis Courts

49X Dog Burpees

Mosey around the other half of the AO, and Half way to YHC house & Back to the VSF.
COT
YHC took us out

MOLESKIN

Although the temperature was half of what it was yesterday, and half the surfaces of the AO were covered in ice, and half of the Windows at Mary Mumford still had lighted candles in them, It was a full beatdown. Thankfully the wind was kind enough not to blow.

Just the other day, a member of the Woodfin team mentioned someone was half way through the challenges of a medical treatment, by mentioning half way, YHC had no idea whether the time frame was in days, weeks, or years.

Being that today is YHC’s birthday, this prompted YHC to realize that YHC has been married for half of YHC’s life. Another humble observation that YHC has known TYA for Half of YHC Life as well. Half-way markers always around, it by choice to notice them or not. Sometimes picking up a carton of Half & Half when you get Lunch at Ellewoods with TYA and Swirly, can prime the idea to make a theme for a workout. (TYA thanks lunch & the “half & half”)

The mumbly Chatter was heavy this morning, everyone discussing the in’s and out’s of School decision making about closing or be late or on time, Phonics great to have you at a Bleeder Q.

Announcements

Tomorrow for RAMM, OBT will be in town, Anyone interested in GORUCK, Bring a DAYPACK, RUCK, or Back Pack with some weight, he plans on Rucking during RAMM.

Next Sunday, Lab Rat is looking for individuals to help with Breaking Bread.

Bleeder out

A PAX of 20 gathered NOJ for a 45MOMM beatdown that went something like this:

THANG

Long mosey around full perimeter of AO, plank for the 6

COP: 25 SSHs, 25 DQs (pop quiz for TYA to name 4 Tennessee Titans, Lab Rat maintained cadence), 25 Imperial Walkers, 25 Crab Cakes, 25 Crunchy Frogs, 25 Russian Soldiers, 3 arm circles

Mosey to middle of main field along the track, plank for the 6
Partner up for Touch-a-tree: partner 1 runs to a tree while partner 2 performs an exercise until partner 1 returns, switcheroo and increase number of trees touched each round.
Rounds 1 – 4: Capital Letters
Rounds 5 & 6: Lt. Dans

Short mosey to tennis courts for Bearimeter: bear crawl one side of tennis courts, 10 merkins at corner, Al Gore waiting for the 6, 12 LBCs IC – repeato x4 until entire perimeter of tennis courts have been bearcrawled.

Mosey towards SF, stop short for Pan Pax BodyBuilder Burpees: 8 count exercise, each member of pax takes a turn counting cadence

Mosey back to SF for 30s of American Hammers

COT – Bleeder took us out

Naked Moleskin

Thanks to everyone for attending YHC’s 3rd Q in as many days. Rosie has attended all 3 days…no shocker there.

Cheers to Lab Rat for keeping cadence while YHC quizzed TYA about the Patriots’ opponent in the playoffs this weekend. Go Titans!

We would have done more arm circles had Flashdance been there.

The Pax was not pleased when YHC called for Touch-a-tree after we pitched up as far away from the trees as possible. All part of the plan, TYA. It worked out well, and an audible was called to continue rounds 5 & 6.

No mumblechatter observed during the Bearimeter…a crowd pleaser indeed.

Solid work to all for counting cadence on the bodybuilder burpees!

Announcements:

CSAUP overnight April 13-14: running to all AOs as a team. Find a team of 6-9 from your nano-region.

Saturday 10am FREE Nutrition seminar at somewhere Cross-Fit. See Shakedown.

14 seasoned gloom warriors braved the frigid temperatures to witness YHCs VQ on the frozen tundras of 45MOM.

After some appropriate theme music the Pax ran the long block into the biting 14 degree wind around the AO to the COP. Wilson pointed out that there was a more direct route but any run is too much run for that guy.

COP – 20 SSH, Don Quixotes, Arm Circles big and small forward and back, Copperhead Squats, Merkins, and LBCs

Mosey to the field for 14 minutes of Burpee 21 (groans all around). YHC had earlier polled some of the Pax as to their preference for burpees on tennis courts vs grass. Grass won though it was as hard as the courts (thanks Saab) and it turns out most of those polled didn’t show up – go figure ?. It went like this: Timer set for 1minute intervals, number of burpees assigned must be completed in that minute. If not achieved you skip the next minute to recover. 3, 6, 12, 15, 18, 21, 18, 15, 12, 8, 6, 3. Nobody did the 21 but of the 147 possible most of the Pax got 126 or so.

Mosey to the tennis courts for a triple check. This one was introduced to me my first week in F3 back in May. Planks, Plerkins (decline Merkin with feet on the back of the planking Pax) running.

Four corners – 20 WW2s, 10 Lt Dans, 20 2 count American Hammers, 10 Monkey Humpers.

Back to the flag. I had planned some Mary or a Boo-ya Merkin ROF but we ran out of time.

COT – YHC took us out.

Announcments – First day 5k at 11:00 on the 1st. Talk to Rosie. Tuesday at Hoedown is gonna be 8 degrees. Too cold for 2.0s

NMS – light mumble chatter and more teeth chattering. I was so pumped on adrenaline that I didn’t catch much. Burpees suck, but everyone knows that.

2017 has been the best year of my life for many reasons. F3 is not the least of those reasons. Thank you guys. Seriously. It shouldn’t have taken so long for me to Q but expect more in the future.

Shakedown

18 pax showed this morning for a crisp start to the shortest day of the year.  Looking back, Winter Solstice would have been a good theme for a workout, but Lab Rat generally leaves the themes to people better at it than himself.  Instead, we dusted off Old Glory…of some form or fashion.  Here is what we did:

1 mile run

20 minutes of Old Glory:

• corner 1: 20 merkins
• corner 2: 20 squats
• corner 3: 20 burpees….wait this is Richmond Proper, make that 10 burpees
• corner 4: 20 ww2 situps

1 mile run

Mary- American hammers, crab cakes, Alabama prom dates, Freddy Mercury

Ring of Fire, Rosie Style

NMS

In preparation for my first time actually Q’ing an Old Glory, I did my homework.  I searched first in the Exicon, and to my surprise it was not there.  I did not search “The Old Glory”, “Ye Old Glory”, nor did I search “Glory Hole” (thanks, Saab).  I was taken aback not seeing this in the exicon, but no big deal, I looked under back blasts and found 2 versions:  one that called for 10 pullups from Charlotte and the other calling for 20 burpees from DaVille.  Imagine my surprise when the dissension commenced about doing too many burpees?  The claim was 10 was traditional….ok, fine….audible to 10.  I guess Fudd didn’t get the audible and was passed a few times while continuing on with the original number.  I don’t think that this going to count as an official Old Glory for the spreadsheet anyways, since there was some discrepancy of the size of the soccer courts, or tennis fields we were on.  Consider it a warm up for the next time.

As seems to be tradition for a Lab Rat Q, much ball busting was to be had at my expense.  Even MARV jumped in this time, besting the usual suspects by his pointing out that I had truly screwed the pooch on the proper sports terminologies.  Well played, sir.  I told BT that’s how you know you have made it in F3, when MARV is willing to publicly humiliate you.

Last but not least, our very own TYA has  once again podiumed, winning 3rd place in his most recent race for the 50-59 women’s division!  We are all so….um….disturbed that you keep doing that.

Apology of the Week goes out to Spit for me caving in to the peer pressure and not making the downtown clan do the proper 20 burpees, as is the DaVille way.  (It was his BB that I referenced).  Maybe Old Glory should be standardized in print somewhere?!?

Lab Rat apologizes…

17 warriors and 1 birthday boy converged upon the gloom at Mary Munford to celebrate.  The festivities went a little something like this:

COP

50 SSH’s IC for PUCKER!

Call Pucker to center and embarrass him for a minute.  RESPECT all around.

Arm Circles

LBC’s

Don Quixote’s (Abe Vigoda style….because Saab isnt getting any younger)

The Meat of it:

-It’s a Friggin’ Triangle, People!  (5 corners)-  5 groups of men, running around the track and stopping at the corners for:

• -Derkins
• -Leg Lifts
• -pullups
• -Dips
• -Incline Alabama Prom Dates

Three rounds, STAY WITH YOUR GROUP!

-Curb Crawl Do Se Do: 2 lines facing each other in plank.  On Q’s signal, plank walk 10 steps north, south, east and west.  5 IC merkins at each point of the compass.  When done properly, everybody moves together.  This morning’s iteration was not done properly.

-Huddle For Warmth:  Huddle up close on thy sixes.  Lock arms and legs with your buddy.  Perform WW2 situps as a group.  I think we did 16?

-Long Ways suicides:  On the tennis courts, using the far side court as the line, going width wise.  1 forward, 1 backward suicide

-Mary:  American Hammers, Hello Dolly, Hello Rosalita, V-Snaps (for the aspiring gymnasts)

NMS

• First and foremost, happy birthday to Pucker!  Two years of being 49 are over.
• Turns out, Swirly is human after all.  Either that or he forgot to spray WD-40 on his lower extremity mid pivot point.  Heal up quick, buddy!  I hope ice and Ibuprofin can take care of it.  Otherwise, we will have to rely on  your extreme health care plan (TYA and Bleeder making you go to the doctor).  “Come on guys, it’s so simple, maybe you need a refresher course.  It’s all ball bearings nowadays!”
• Speaking of injury reports, Swiper has a clean bill of health!  His X-Ray came back fracture free and he was making up for lost time sprinting between the corners this morning.  Woo hoo!
• You know you have arrived in F3RVA when you try to give out instructions to the group, then you get heckled for lack of instructions.  Then a separate group heckles you for taking too long to give out the instructions.  Aww shucks…thanks, guys.
• The Do Se Do’s were a massive Charlie Foxtrot.  Seems like we are going to have to do those more often to get the dance steps down better.  Also, they are VERY TOUGH to call cadence on….especially when your arms are about to give out.
• For the record, it was SAAB that scared the hell out of Sugar Britches….even after I said, “hey, ya’ll don’t scare that woman”.
• Splinter does American Hammers aggressively.  I dont really have a joke for that, but he does.
• Smithfield gave us the rundown of how he got his name during 5-corners.  We are a mean, cruel group of men!

Apology of the Week goes out to Bleeder.  Sorry about damn near doing a back flip over top of you during backwards suicides.  I guess that makes us even from the “bike incident”.

 

Lab Rat apologizes…