Tag: 45 Minutes of Mary

A hearty 18 showed for Tuckahoe Takeover and YHC’s VQ at 45 MoM.  It was another relatively quiet Pax today.  Though quiet, YHC could tell spirits were high.

The Thang:

COP

22 SSH

Helicopters

Don Quixote

Invisible jump rope

Merkins

4 burpees on your own.

Mosey to the track for a round of 4 corners.

4 laps consisting of 15 of each exercise at the corners: Merkins; APDs; burpees; 2 count flutter kicks.

In Tuckahoe tradition, we added an addition onto the 4 corners with an extra lap of burpees – 3 at each corner.

Then take a few steps over and partner up for 3 sets of 20 partner leg tosses and 20 dips.

Afterward, we tried a little ascending testicles at the wall.  At a plank position with your feet on the wall, start with 5 derkins, move your legs up to a 45 degree angle, 5 more derkins, then up to balls to the wall for 5 more derkins and hold.  Two rounds of this.

We made it through 2 rounds of a triple check of donkey kicks, LBCs and running to the fence before heading back to the flag.

As we circled up, TYA emerged from the shadows.

Numberama, nameorama and Marv took us out.

NMS:

It was a pleasure leading this group for my first time.  YHC was told that 75 burpees was the winning amount on the Twitter poll.  We did 76 for bragging rights.  See you in the gloom.

21 returning PAX and 1 FNG braved the FSAck to partake in a mid-September 45MOMM beatdown that went something like this:

THANG

Long mosey around full perimeter of AO

COP: SSHs, DQs, Russian Soldiers (slow count at end), Merkins, Freddie Mercuries, Box Cutters (slow count at end).
Eagles&Giants&Cowboys fans do 10 Burpees OYO, others do 50 LBCs OYO

Short mosey to curb for Curb Crawl: up to 5, repeat 5, descend

Mosey to middle soccer field on big field for Ladder Time
1) Lt. Dan Ladder – run width of field, 2 squats, run back, 2 2-count lunges. Repeato, increasing by 2, up to 10, repeat 10, descend, decreasing by 2
2) Same sequence w/ Merkins + Squat Jumps

Circle up for 5 Minutes of Mary: Flutterkicks, APDs, Hello Dollies (slow count at end), Rosalitas, American Hammers

Mosey back to VSF. Circle up quickly for Bob & Weaves, 10 to right + 10 to left

COT – Bleeder took us out

Naked Moleskin:

Good work this morning, men. Ladders are soul destroyers.

Respect to Hardywood and “David Robinson” Marv for performing the burpees as fans of the Week 2 NFC East losing teams. Hail Victory!

YHC felt the PAX’s appreciation of slowing things down at NoToll on Tuesday and thought it was only appropriate to spread the love across the Rivah this morning.

Pucker delivered a solid compliment to YHC when he noted that the Lt. Dan Ladder silenced all mumblechatter. Hardywood crushed both ladders…well done, sir.

Saab pulled his best Wilson by fast counting the cadence count as YHC slowed down the Hello Dollies.

Welcome to FNG Pyro, whose name comes from a story of almost burning down Shakedown’s house…and actually burning down his own house. There was deliberation after Pyro & Shakedown departed as to whether or not the fire in the story was a real fire OR if the fire was simply a psychedelic dream following a long strange trip down Shakedown Street. I guess friends that burn together, stay together. Welcome!

Announcements:
Sept. 30 – F3 RVA Convergence @ GridIron – 6am & 7am workouts

Trail run in Powhatan this weekend – see Hardywood or TYA

23 Strong Redwoods arrived ready for a beat down.

COP – Helicopters, Don Quixote, Imperial Walkers, Russian Soldiers

Partner up and divide into the Commonwealth Squadron and the Westmoreland Squadron.

Bombing Run!

The Mission – Perform set exercises on each corner to appropriate count while the other partner runs to the next block and back.  Switch until block is complete and progress to the next block and repeat.

The Exercises – B.O.M.B.S.

B – 10 Burpees

O – 20 Overhead Claps (SSH)

M – 30 Merkins

B – 40 Big Boy Sit Ups

S – 50 Squats

The Route – Down Westmoreland to Leonard Pkwy and turn right to come back on Commonwealth.  Commonwealth Squadron does the opposite.  10 blocks total.

Mary Abs Hot Potato – APDs, LBCs, Flutter Kicks

TYA took us out.

NMS:

YHC was eager to get into the workout and probably should have provided more detailed instructions, however, it all worked itself out by the second block or so.  YHC also assumed the Mary crowd was familiar with B.O.M.B.S as a foundation, so breaking it into parts and taking it on the road was a little rocky.  Seems B.O.M.B.S. is a SOJ thing.  Next time we will leverage an ADKAR process for BOMBS to get the squadrons together beforehand if necessary.  Change is hard – something new and going off grounds.

Bombing run mumblechatter was to a minimum except for DK who was fully conversational to a solo bomber needing a wingman.

We covered six of so of the intended ten blocks, so we can dial it in for next time.

ABT,

Lockjaw

Fourteen men assembled this morning, some for an old fashioned beat down, some to loosen the legs in preparation for great things.  At 0530 the former headed off campus while the latter stayed behind….or so we thought…..

-Run to Church, perform a modified parking lot tracers

COP- Wait, what the hell is Singer doing here?!?  BIG disclaimer pointed straight at him.  YHC DOES NOT want this to be the “remember that workout when Lab Rat broke Wedding Singer when he was supposed to be running BRR the next day?” moment.

• SSH
• IW
• shoulder stretches
• DQ
• arm circles
• Hand Release merkins
• LBC’s

Thang:

• partner exercises- one partner runs the loop, other partner performs:  10 derkins, 10 incline APD’s, and unlimited squats.  Flapjack, repeato X3
• Mosey back to Mary Munford with Keymaster leading the way.
• Big Ass Lindsay- Starting at Commonwealth and Grace, perform 10 merkins 30 monkey humpers.  Run to next block, 15/25, next block 20/20…..back to Cwealth and Grace for 30/10.  Plank for six.
• Walking Lt. Dans- do Lt. Dans around bus loop until Q calls time.
• Mary- Freddie Mercury, American Hammer, Superman

NMS

YHC thought the message was clear that the BRR guys were NOT WELCOME to come with us off campus.  This is totally selfish, by the way as Lab Rat is really feeling the pain of not going today, and being responsible for a runner’s health was just too much.  Luckily, Singer is a smart man and left us after COP.  Way to put up with a little grief out there this morning, Singer.

Glad to have Flashdance actually make it to an off campus workout!  YHC would not have given you credit if you walked around with the BRR guys this morning, btw.

DK requested the monkey humpers for the Lindsay.  I dont know if that was a joke, but it was one of those “it seemed like a good idea at the time” moments.  Ouch!

YHC was obviously surprised by how fast the pax rolled thru that Lindsay.  He was unprepared with having to come up with another routine.

Awesome to have MiniMe up from Lake Norman this morning!  He was a little late, but since it’s BRR taper day, he gets a pass from the LiFo badge.  Next time though….

Also, glad to have Scissorhands finally make it out!  He is a Mechanicsville homie that got roped in to F3 via the BRR.  This Q will hold lightly on to his name in case the BRR pax comes up with a better handle for him.  The Q was surprised by the lack of good names from the pax this morning, especially with the reigning king of naming (Doner Kebab) in presence.  Still, Scissorhands is pretty good, If the Q does say.  Look at it this way, it could have been “Gilbert Grape”.

Apology of the week goes to that poor woman walking her dog that was subjected to round after round of monkey humpers.  Surely, if anyone has ever deserved an apology from the Q, she earned it!  YHC is surprised her dog didnt bite someone.

Lab Rat apologizes…

A naughty nineteen descended upon Mary to see what she would have in store.  This is what transpired – more or less…

COP:  DQ’s, Burpees, CH Squats, Burpees, Arm Circles (big ones only!), LBCs.  (Actual counts not furnished here…see TYA for precise numbers.)

Tree Run:  Perform 2 burpees at each tree.

Elevens:  Jump Squats and Merkins.  Run across tennis courts in between.

Crawls:  Traverse (4) tennis courts via Bearcrawls, Crawlbears, Crabwalks, Polar Bears

Triple Check:  Donkey kicks, (bear crawl to edge of court), WWIIs, run out and back (do 3 burpees at halfway point.

Ring of Fire (Merkins), then a few minutes of Mary

Moleskin:

Well, it has been sometime since YHC Q’d a workout given he had been on the DL for what seemed an eternity.  With renewed energy and diminished pain (a feeling discovered during yesterday’s Swirly Q), it was decided today would be the day.  Prior to the start, conversation steered toward the frequent use of the MM garden as a place for pulling a Fudd (aka Stifler’s Mom).  Given the amount of natural fertilizer that has been bestowed upon the garden by our F3 brother’s, one could only anticipate the size of the resulting produce (thus the name of today’s BB).

Anyway, not much other mumble chatter to report given YHC was trying to suffer through his self imposed beating.  YHC did, however, offer a Lab-Rat-esq apology to those who had been actively training for the BRR and had run the prior evening (Saab apologizes…sort of).

Announcements:  See DK about the football pool he is managing….riches will be had for all!

Also, Goose reminded folks to see Conspiracy if they were interested in joining his/their church in going down to Houston to assist (in the October timeframe possibly).

Anyway, it was great to be back….thought the day would never come.

Saab abides

A mighty 19 gathered at Mary Munford to welcome Lab Rat back from his hiatus of the AO.  Mary Munford ES must have known that he was coming, because they kept the fields closed for another week.  Lab Rat sadly put the frisbee back in the truck and came up with something different (not really, but it makes a better story, pulling emotion into it and all):

COP to include SSH (obviously), IW, DQ, arm circles, hand release merkins, and LBC’s

THANG(S)

-Beast- On the tennis courts, do a standard beast.  Excersises included merkins, WW2 situps, squats, diamond/wide merkins, Freddie Mercury’s, and burpees.

-Triple Check- partners of 3 perform 3 rounds of run to fence and back, plank, and balls to the wall.

-Lindsay- Standard Lindsay around the playground.  Extra credit for those that don’t listen good.  Merkins and choose your own adventure WW2 situps or 2 count LBC’s.

Mary- Hip thrusters each side.

NMS

Lab Rat got busted this morning rolling around the school to see if the fields were open.  It always adds a bit of mystery when the Q inspects AO before parking.  Are there coupons?  Props?  Hmmmm….what’s he up to?  Unfortunately this morning, the Q just needed to see what was available.  No frills this morning, just the standard stuff.  LOTS of arm work.  Bleeder killed it on the Beast this morning, YHC figures it has to do with putting him in his comfort zone, the tennis court.  Swirly did all kinds of extra credit on the Lindsay.  Shakedown kept Lab Rat entertained with the chatter on the Beast.

It was so awesome to see some of the faces YHC has been missing lately, as running has pushed the boot camps into the back seat.  Also, good to meet a couple of you for the first time.

the title of this backblast is Spanish for “The fields are closed”, which came directly from spanishdirect.com.  Lab Rat totally whiffed on his iteration of the translation this morning, thus necessitating having to google that **it.  So much for a college education…

Announcements:  *crickets*

Apology of the week goes out to Last Call.  Sorry about that step down, we will have that removed….or at least painted a more visible color.  Hope the ankle gets better quick.

 

Lab Rat apologizes.

 

 

17 Studs emerged from the fartsack into the gloom for a morning beatdown.

The Thang:

Mosey to other side of parking lot for COP.  SSH x 28, LBC x20, Superman (thanks to Saab), Don Quixote x 10. Mosey to curb (5 feet).  Curb crawls ascending and descending to 9.  Labradors with merkins, copper head squats, side straddle hops, and WWII setups, Lindsays with dips (your welcome Hardwood) and LT. Dan’s. Mosey back to the flag (15 feet) for 3 minutes of mary, flutter kicks x28, rosalitas x 20 and american hammers x 15.  COT and out.

NMM:

YHC had two plans today.  One with a lot of running, the other with no running at all.  In the end, we chose the one with no running at all.  My guess is that we had less than a 1/10 of a mile today.  A very Saab friendly workout.  Some were happy about the lack of running, others not so much.  One PAX member who was disappointed with the lack of running opted to run his own workout and went for a run while the rest of us stayed with the ground and pound.

DK tried to pay YHC back for his last Q.  When I started the initial COP,  DK began a conversation with me .  In my humble opinion, I did a great job or keeping cadence and having the conversation.   Lots of mumble chatter from the PAX today.  Hardywood particularly liked the dips on the curb. Not a ton of good feedback for the curb crawls.  Given the negative feedback, I decided to repeat the 9 on the way out up and on the way back down.

PAX was also not too happy doing the COP in the parking lot.  Since they liked the parking lot so much, I decided to do an early morning superman….a real crowd pleaser.

Reese Strong Sept 16th

Hardwood taking a clown car to Charlottesville on Saturday.

TYA OUT

16 regulars and 1 FNG posted for a beautiful morning in the near West End.  The fields of Mary Munford were closed but the PAX was not deterred.  The beatdown went something like this:

Slaughter Start – 10 Burpees OYO

Mosey around full, long blocks

Circle up for COP: SSH, DQs, Russian Soldiers, Merkins, Flutterkicks, Crab Cakes, Bob & Weaves

Mosey to fields only to discover they are closed.  Audible to Tennis Courts.  Partner up for Darrell Greens – 1st partner starts in merkin position, 2nd partner sprints to end.  Upon starting, partner on the ground performs a merkin and sprints to try to catch partner 2.  Repeato x 4

Slow it down for the Human Centipede – groups of 4 – 6 plank head to foot, guy in back bear crawls to front, resume plank.  Repeato until group reaches the end

Partner up for 2 more Darrell Greens

Mosey around fence to basketball courts for Space Invaders – majority of PAX lines up as aliens in horizontal columns and Bob & Weaves left and right, shooters line up 20 yards back and lunge in a straight line trying to tag an alien without reaching out.  If tagged, alien becomes a shooter.  If missed, shooter does 10 burpees.  Repeato x2

Partner up in groups of 3 for Triple Check – donkey kick, plank, run to fence and back

Circle up for 4 min of Mary – LBCs, Capital Letters, Freddie Mercuries, American Hammers, X’s & O’s

Mosey back to flag

COT – Bleeder took us out

Naked Moleskin

Wow…the PAX accomplished a lot this morning…more than YHC had planned.  The Triple Check and Mary were audibles.  YHC pulled some new things out of the bag while bringing back some SOJ favorites (slaughter start, crab cakes, x’s & o’s, darrell greens).

This was definitely the first time YHC remembers a member of the PAX trying to carry on a conversation with the Q while he’s counting cadence.  TYA wasn’t phased by the fact that YHC was counting out Russian soldiers when engaging in preseason NFL smack talk.  Like his Patriots, and in true Agressor form, TYA must think the rules and etiquette don’t apply to him.

Seriously, Saab, when was the last time you crossed the river that didn’t involve traveling to an F3 workout?

6 sprints are 6 too many, especially if you partner up with Oyster.  Dude has wheels…and finally caught YHC on the last Darrell Green.  Well done, sir.

Space Invaders was good fun.  YHC had considered bringing water balloons but didn’t want to deal with cleaning up the mess.  We played 2 rounds.  Round 1 starting shooters were those living SOJ.  Round 2 starting shooters were anyone who had been part of an F3 Podcast, which ended up being 80% of the PAX.  Impressive.

Lots of mumblechatter today, especially when the PAX was circled up.  The Capital Letters shut everyone up quickly…followed by the X’s & O’s with a dead silent, slow 10-count by Swirly to end things in X formation.

Welcome to Kubrick!  Way to crush the workout this morning.

Peace, Love & Hail to the Redskins tonight!

 

20 strong men rolled into Mary on this beautiful Sunny & 70 morning in RVA.  Some were hoping for a ground and pound after a tough hill run yesterday and others praying Gumbo wasn’t going to double-down on the Old Glory this week.  Well, this is what transpired:

Long Mosey around the Commonwealth-Cary-Westmoreland-Grove square outline of the AO and back to the field for COP, which included:

• SSH x20
• DQ (Swirly Style) x10
• Helicopters x10
• Imperial Walkers x15
• Flutter Kicks x20
• Hand Release Merkins x15

THE THANG:

Red Barchetta–

Mosey to the end line of the field along Commonwealth and line up for the Red Barchetta, which consists of the following:

• Sprint the entire length of the field and perform 100 single-count SSHs at the other end of the field, then jog back to the starting point and plank-o-rama for the 6.
• Sprint the 75% of the length of the field and perform 75 single-count mountain climbers , then jog back to the starting point and plank-o-rama for the 6.
• Sprint the to the mid-point of the field and perform 50 LBCs, then jog back to the starting point and plank-o-rama for the 6.
• Sprint about 25-30 yards and perform 25 merkins, then jog back to the starting point and plank-o-rama for the 6.
• Sprint about 10 yards and perform 10 Burpees , then jog back to the starting point and plank-o-rama for the 6.

Triple Check EL (Extra Long) —

Form in groups of 3 near the monkey-bars.  Pax 1 performs dips on the border around the monkey-bars, Pax 2 does monkey-humpers and Pax 3 runs the entire gravel track loop.  3 times.

Mosey back to the Flag for COT, number-rama, name-a-rama and YHC took us out.

Announcements:

• OBT is in town to talk about The Iron Project — he will be at The Veil Brewery at 1800 hours — stop by if you can.
• SOJ takeover next week.  And SOJ (the New Market crew to be exact) now has possession of the Ghost Flag so look out for its next posting.
• First Thursday Ultimate Frisbee gathering in DaVille tomorrow 6pm. Then head over to Marty’s (9357 Atlee Rd, Mechanicsville, VA 23116)  for drinks. M’s and 2.0’s welcome to join
• Reesestrong registration is now open and Phonics has created the F3RVA team: https://runsignup.com/RaceGroups/4045/Groups/386047
• New AO starting up SOJ (Tomahawk Middle School) on Thursday 8/17.
• New Sunday Bootcamp in DaVille starting this Sunday 8/6 at Atlee HS at 0700 – see Spit for details
• Convergence – September 30 – Gridiron – 0600 to 0800 (or an option to start at 0700) — bring FNGs and go get our Kotters.
• PuppyPile (name pending with Corporate) – 2.0 workout at DogPile is the 3rd Saturday of the month (8/19 this month) — see Marv for details.

NMS–

It is always great to grab a Q at 45-MOM – the PAX is always large and full of energy and mumblechatter.  Today was no different – though some were disappointed that we were not in fact going to “check” on Bleeder’s house and make sure the pool was still working.  Maybe next time.  The pre-start mumblechatter at 45MOM is always good, including hearing today about the several methods of transportation that Marv must now use to make it to the AO, including harrowing transfers.  It is like Planes, Trains and Automobiles for him know, but he is figuring it out.

YHC wanted to get some running in the workout today, so we started off with about a mile and logged 2.4 total by YHC’s watch.

The PAX crushed the Red Barchetta.  YHC saw that a while back in the Exicon and has been wanting to break it out during a Q.  Today was the day.  The Oyster sprint was in full effect – he even sprinted the whole damn field in round 2.  Guess the brakes didn’t work?  Following the RB up with a long triple check was not easy and those monkey-humpers were burning in round 3, but again, the PAX knocked them out.  Sticking close together provided ample opportunity for mumblechatter and even some form-policing by non other than TYA.

Well done today fellas.  It was a pleasure to lead.

No more Gumbo for you!

14 F3 RVA regulars, 1 F3 New Orleans, and a couple of LIFO’s posted this morning with a unique beatdown for most.

THE THANG

Long Mosey to the Church Field in Windsor Farms for COP
Usual F3 Disclaimer with the addition of “if you think you may Drown, don’t do the exercise”

20X SSH
10X Don Quixote
30X LBC’s

Short Mosey down the street to a friendly neighborhood pool
Instructions on Pool Safety – shoes off
10mins of Triple Check
Dips, Merkins, 2 short laps in the pool

100x World War II sit-ups, the wet kind, feet on the edge of the pool, body in the pool (try not drown)

Game of modified Marco Polo

Mosey back to Field at Mary
Plank-o-rama
Superman

Mosey back to the Flag
Ring of fire- 10x Merkins

COT Mary took us out

Moleskin

Although YHC ran to the AO this AM, YHC made the decision not to post an additional Back Blast. The 2 Lifo’s did some version of a four corners drill, and missed the opportunity for drowning.

At One minute to 0530, YHC announced that gloves would not be necessary for the workout, Splinter, in what can be described as a celebratory move, threw his gloves over his shoulder in the general direction of his vehicle; during the first COP, in Plank position, he proclaimed that his hands were now dirty, YHC re-assured him that they would soon be clean.

The Pool Q was something that YHC has been waiting to bring it to the PAX for quite some time; as good fortune would have it, Thursday Q slot was empty earlier in the week, and the weather was mostly cooperative and as good fortune would have it, the Discovery channel’s annual Shark week happened to coincide which helped bring the thought of adding the Jaws theme music to the pool activity. The neighborhood had already been put in code orange Land Shark Alert.

Welcome to Reluctant Yankee from F3 New Orleans, you picked a unique day to come out Brotha!

Pre-workout, Upchuck was giving a thorough description for TYA’s new Wilson inspired running gear. Although his lunch was not agree with him yesterday, the shirt performed as delivered, and TYA did not look like he had swam during his run as he normally does.

Although the fountain was not operational this morning, MARV has put in his request for a corresponding fountain lake to TYA to add to his new backyard. YHC looks forward the Pre-move-in party.

Also, When YHC walked back by the pool this morning post-workout; there was a spoon at the bottom(which can be retrieved at the owner’s leisure) which begs two questions, 1) Did anyone see DK at the workout this morning. & 2) What exactly did one expect to use the spoon for at a workout — next time, YHC will make this announcement, “You will not need gloves nor spoons during the workout.” just to alleviate any confusion.

Announcements

Upchuck is riding the Capital Trail this Saturday starting at Three Chopt, see him for details

Convergence Sept 30th – Gridiron

A Super Hardywood announced- Egghead RVA – https://www.eggheadrva.com/ is looking to do some test orders of 10 – 15 people for breakfast catering. He’ll be specializing in easy to eat and clean up foods. He’s starting with sandwiches and quiches. If you’d like to reach out to Nate directly, you can reach him at eggheadrva@gmail.com

Skinny Bitch Bleeder out