Tag: 45 Minutes of Mary

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…

22 Warriors embraced the early morning with a solid workout.

Surprise Attack! – Parking lot mumble chatter promptly halted with the call of 10 burpees.

Mosey around to the side of the school for COP.

-Invisible jump rope (imaginary jumps ropes for those with their eyes closed)

-Arm Circles to summon the cat burglar to no avail

-Russian Soldiers

-Slow Don Quixotes

Mosey to the grass next to the blacktop for lazy 11s – WWII situps and dive bombers.

On to the blacktop for Session One of 4 Corners – For the four battleships damaged in the attack.

• Lt Dan’s (audible called for 30s/40s to go to copperhead squats)
• Box Cutters
• Merkins
• LBC

Round 1 = 10 rep, 2 = 20, 3 = 30, 4 = 40.

Mosey to the track for Session Two of 4 Corners – For the four battleships sunk in the attack.

• Dips on the bars
• Derkins
• Leg lifts
• Pull Ups

10 reps, 2 rounds

Mosey back to the flag for boo-yah merkins – 16 rep.

YHC took us out with a moment of silence.

NMS:

Perfect weather today:  Cool and dry is about as good a it gets.

Invisible jump rope was a hit through some of the Pax were clearly showing their advanced skills from their days of recess in their youth.  Dive bombers made a rare, if not virgin, appearance and result in sustained grunts by the Pax thorughout.  Hardywood knows them as the Angry Porpoise and I am pretty sure Saab’s technique was accompanied with a “tongue out maneuver” ala Gene Simmons.

YHC called an audible on the Lt Dan’s otherwise we would still be doing them with the sun rising.  There truly is too much of a good thing.

A shout out to the boys of the 100k and a 1/6 of a shout out to the Bear Creek team.  Kidding aside, both represented well achieving their personal goal and having a great time.

Ronnie’s early departure was noted by Swirly.  Seems that immaculate file now has a blemish.

Announcements:

• Wong Gonzalez today for lunch.
• Slurpee’s VQ is Monday at Hoedown.  Come on out to support him and see what this AO has to offer.  VQs are fun for all.

ABT,

Lockjaw

 

18 strong and motivated men descended upon 45 MOM this morning to send November, and its no shaving, mustache growing and merkin challenging ways, out with a bang.  YHC planted the flag, greeted some PAX members he has not seen in quite a while and then the clock struck 0530 – TIME TO MOSEY….

Mosey to the basketball courts (sorry ladies) for COP, all IC, including:

• SSHs x25
• DQs x10
• Imperial Walkers x15
• Merkins x10
• LBCs x20

THE THANG — STACHE TIME

S – Suicides

• Regular
• Backward
• Side Shuffle
• Bear Crawl — always a crowd pleaser

T – Tammy Wynette (inspired by her song “Stand By Your Man”)

• Partner up and complete 5 rounds of 10 tempo merkins and 10 tempo squats each person for a total of 100 as a group.  Partner 1 performs tempo merkins to Partner 2’s count while Partner 2 is doing squats.  Flapjack back and forth until you have completed 5 rounds.

A – APDs x 30 IC

C – Captain Therkins

• Captain Thors – combination exercise of WWII Situps and American Hammers (2-ct of course) in which you increase the numbers each round but maintain a 1 WWII : 4 AH ratio (1-4; 2-8, 3-12….and so on).
• The “erkin” part of this is that in between sets of Captain Thors – you flip over and do 5 merkins
• AMRAP for the LONGEST 5 minutes EVER!

H – 4 H Corners

• On the tennis courts perform 10 Hand-release Merkins and 10 Monkey Humpers in each corner

E – Elevens

• Mosey to the near sideline of the field for Elevens — Merkins (of course) and Box Cutters.  Perform 10 Merkins and 1 Box Cutter, then run across to tree-line and do 9 and 2….and so on.

Native American Run back to the Flag – with a jail break called at about the pavillion

COT, Number-rama, Name-a-rama and YHC took us out very thankful that the calendar turns to December tomorrow.

No Announcements except a reserved confirmation that Marv’s house is still standing

NMS:

Not a ton of mumble-chatter, at least that YHC could hear.  If I missed some good stuff, sound off in the comments.  Lots of grumblings on the bear crawl suicide (which suck) and on the Tammy Wynette.  I will say, the first time YHC broke out the S-T-A-C-H-E, we did 10 rounds of that and it SUCKED BAD.

It was a pleasure to lead this morning and especially fun to see some faces (new and old) that I don’t usually see.  Hitting a new AO every now and again is always great.

Great job by everyone.  Thanks for putting up with another serving of Gumbo…

No More Gumbo For You!

38 determined redwoods posted on a perfect Thanksgiving morning.  Q declared right off the bat that the weather was 70 and sunny.

The Thang:

Mosey to side of school.  SSH x16, LBC x 19, Arm circle x16, Don Quixote’s x 6, Merkins x 10.  Mosey to front fields for suicide 11’s, first exercise is WWII setups, second is Merkins.  Mosey to tennis courts for four corners first corner is jump squats, second Lt. Dan’s, third is monkey jumpers, 4th is Merkins.  5 sets.  16x Rosalitas, 21 x LBC. Carpenter leads us in a prayer of thanks.  Mosey to side of school for double triple check.  Peoples chair, Carolina dry docks, run to the fence, first round 16 merkins, second 21 LBC,s each person do 6 runs.  Ring of fire – 4 way, Vee ups are the exercise.  Mosey or sprint back to shovel flag and close out.

NMM

All week long there has been an onslaught of information flowing about the first Thanksgiving in the United States.  Honestly, when YHC moved to the commonwealth of VA from the great commonwealth of Massachusetts, I had no idea there was any sort of controversy around this.  Well, after living in VA for 33 years, I am more than aware that the majority of folks in VA think that the first Thanksgiving was in VA.

I have done my research, looked at all the information, run the appropriate regression models and determined with statistical certainty that the answer does not really matter.  What matters is the act of giving thanks and looking around yourself and realizing how truly blessed we are.  It is easy in this current environment and culture to look at what we don’t have and take for granted what we do have.  I had the unique opportunity this year to travel to a part of the world (Ghana in Africa) that shines a spotlight on what little things we have that are taken for granted (clean water, sanitations systems, roads, etc).

(if you want to know what the rest of the country thinks about Giving, ask Alexa (thanks Marmaduke))

Lots of mumble chatter around the circle today. As the Q of a group of 38 people, it is very difficult to follow the discourse.  Chime in below if anything was said that needs to be shared.

Great to see folks from all around the RVA out there today.  One of the negative implications of our growth in RVA is that its now nearly impossible (see Upchuck, Lab Rat, and others who are hitting every AO) to hit every AO and to see all our brothers .

Big thanks today to Hardwood who provided the refreshments post work out.  Tclaps brother.

Good luck to all that are running Thanksgiving runs today.

Announcements

Hardywood is leading Sundays Breaking Bread.  The more the merrier

HDHH next Wednesday at 705 Baldwin Road.  M’s and 2.0s welcome.  Come help bring some life to Marv’s new house.

25 strong and 2 FNGs came out to 45MoM on a perfect November morning. Short sleeve and shorts weather although most pax opted for more layers. Here is what went down-

COP on soccer field since we needed the space- SSH, Don Qs, Hillbillies, Merkins, Freddy Mercurys, Arm Circles, 10 Burpees.  Head to corner of track- 100 Merkins. As many sets as needed, run a lap after each sets. 3 sets (2 laps) for most. 10 more Burpees.

Head to blacktop- Wheelbarrow width of court and back with partner. 15 more Burpees.

Back to soccer field – 100 total PLTs and 100 Shoulder Presses. Polar bear across field then finish off with some Honeymoon Suite- APDs, Monkey Humpers, Pickle Pounders. Back to the flag.

NMS- YHC knew it was going to be a good morning as the cars kept rolling in right before 5:30. 27 pax is great but can cause some changes in plans. In the COP Rosie carried the SOJ torch during the Hillbillies.

Many pax began to wonder if the 100 theme would carry over to Burpees during the 2nd round, alas not enough time. 35 were still enough.

The Shoulder Presses were merely thrown in to try to recreate some BT-Viral magic. Again this exercise is underutilized but form was terrible all around. Polar bears at the end got the Merkin count up to 150 or so. Many PAX were groaning as the pickle Pounders count got north of 10. Maybe a December Pickle Pounders challenge is in order…

Welcome Syncro and Spicolli. Hope to see you both out next week at 6:00 at 45MoM to celebrate the first Thanksgiving that was just down the road at Berkeley Plantation.

YHC had been wondering how many total Qs he’d done since starting 2.5 years ago. The podcast prompted a count and YHC noticed the count was conveniently at 99last week. Thanks for playing along this morning and all of these Qs. Q’ing is really a great way to channel your energy and work on your leadership skills. YHC hopes to see many more in the Centennial Q Club in the coming years. As an aside running Qs do count, but only 20 of them towards the 100 goal. Sorry Lockjaw and TYA…

 

 

Wet.  Cold.  A sweet 16 came ready to embrace the suck and workout.

COP

• SSH
• APD (go ahead and get wet)
• Don Quixotes – Saab speed
• Arm Circle – The cat burglar did not appear.
• Russian Soldiers

Mosey back to the tennis courts for B.O.M.B.S.  Partner up and one runs the inside perimeter of the tennis courts and the other does the following:

• 50 Burpees
• 100 SSH
• 150 Merkins
• 200 LBCs
• 250 Squats

Mosey to the soccer field for an exercise inspired by the video Bleeder attached to a recent backblast.  Bear crawl the width of the soccer field.  Flatline was up front and channeling his Ursa Major skills.  Next time we will think about the entire field.

Back to the school for a Triple Check

• BTTW
• Elbow Plank
• Run to the fence and 10 Merkins

Up against the wall for a Line O’ Peckers.  Chicken peckers that is, lighting the fuse from both ends and meeting in the middle.  With the mud, it was a little difficult to not slide or sink.  Needed advanced BTTW skills to anchor in.

50 Merkins OYO

Dealers Choice Mary – American Hammers, WWII, Flutter Kicks, Rosalitas, Box Cutters.

Back to the VSF and YHC took us out.

NMS:

Mumble chatter was a minimum today.  Perhaps the oppressive gloom had something to do with it.  It was great to see the Hoedown clown car roll up.  Way to represent!

For those running the race this weekend, enjoy the run!  All of your training got you to this point and you are ready.  This is something to savor.

Time to Taper,

Lockjaw

20 men came out to see if we could really go 45 minutes and do ZERO merkins.  The short answer is….well no.  Lab Rat kept his end of the deal though, and none were on the Weinke.   And now, for the rest of the story:

-Modified parking lot tracers

-COP: SSH, IW, DQ, Arm Circles, 5 burpees OYO (while yes, it does contain a merkin, it is actually not a merkin.  The 5 do count towards the challenge though, so your welcome.), LBC’s

-Human Steeplechase:  In teams of ten each, leap frog down the soccer fields jumping over each pax member to the other side.  Al Gore for the six.  Going back, go under each pax to the other end.  Al Gore for the six.  One last time, alternating over/under to the end.  You guessed it, Al Gore for the six.

-Big Ass Lindsay:  Around the block stopping at each corner for ascending/descending exercises:  Monkey Humpers (Marv) and Russian Twists (Goldberg).  Start/finish at Cary and Commonwealth.

Mary:  Freddie Mercury’s and Rosalita’s

NMS:

-You know what the worst part of Q’ing is for YHC?  When people start making fun of the Q and I cant be in on it because I have to call cadence!  A rowdy COP this morning that Lab Rat would totally have loved to be in on…and I missed most of what was said….bummer.

-Much groaning was heard during the Human Steeplechase….which is funny, because I personally LOVE this routine.  Rarely do I get to make it all the way thru because it takes so frigging long to complete.  We did this first this morning to make sure we got thru all three rounds.

-The term “Steeplechase” comes from the origination in Ireland, where the races would be run from church steeple to church steeple across the natural and man made landscape.  Just a fun fact.

-Marv was up near DaVille for some VCU business last night, so Lab Rat, Toro and M went up to drop in on him.  We started kicking around some merkin-less ideas and he threw out the monkey humpers idea.  Lindsays was a perfect way to work them in.  Sunday when you are still feeling those, please think of him.

Upon completion of the Lindsays while in plank, many pax members started doing merkins.  OK, reverse plank it is!  Now all you can do is dips.  YHC did his best, but people are going to do what they are going to do.  Of course, it was a joke saying that no merkins done during 45 MOM would count for the challenge.  Lighten up, people!

Sugar Sock in the dark looks like a very buff Doner Kebalb.  That’s all.

Flashdance needs a recommendation on a weather app that will recommend workout attire.  I think he was wearing mittens and galoshes.

Announcements:  Be thinking of how the men of F3 can serve our community next year.  Breaking Bread, Sportables, food banks?  What can we do that will draw out the pax in order to serve?  Contact Lab Rat with your ideas.

Apology of the Week goes out to the poor soul in your family has to clean out the nasty showers from the steeplechase.  For that, I sincerely apologize.  #Gross

 

Lab Rat Apologizes…

20 F3 Regulars arrived in the gloom for a beat down at 45 Minutes of Mary

THE THANG
Mosey to
COP

20X SSH
15X Imperial Walkers
2 x 15 arm circles
40x LBC’s

Mosey to Tennis Courts
Bleeder Sprints – 50% 75% 100%

Bear Crawl length of all four courts

Tree Line 11s Merkin – Werkin — Crabwalk/lunge between trees
Mosey back
Tree Line 11s Knee bend – Box Cutter — Bear Crawl/ Lunge between trees
Tree Line 11s Board jump Burpees – Crossed Leg lift — Run between Trees

Mosey back to the courts

Bear Crawl Length of all four courts

Mosey to Wall
Chicken Pecker Fire

Mosey back to VSF
COT DK took us out

Moleskin

As we enter the COP, YHC ran through the normal list of exercise prescribed, when a LIFO arrived looking quite like a Cat burglar; No one questioned him about his whereabouts the prior 12 hours.

Special thanks to Circle K introducing the PAX to Chicken Peckers yesterday during his Q at WDOg, The Chicken Pecker Fire seemed to pick up speed as it went down the line; YHC will make note that a PAX of 20 is the absolute max for that exercise.

Viral was describing his time out of F3 with travel and time off, good day to come back!

Announcements

Announcements

Hampton Roads 1 year BDAY – 11/11/2017

Charlottesville 4 miler – 11/12/2017

Breaking Bread this Sunday 10/29/2017 – See Circle K for details.

What’s left of Bleeder out