Tag: 45 Minutes of Mary

15 F3RVA regulars, 1 FNG, and 1 brother from another suburb showed up to have a birthday party with Lab Rat.  Here is how the festivities went:

COP (with full disclaimer)

• 10 Helicopters
• 20 Copperhead Squats
• 19 Don Quixotes
• 70 SSH

THANG

• Charles Bronson:  Line up at first cone, perform 50 46 of each exercise, sprinting to second cone, then army crawling to third cone after completion of each exercise.  Exercises were:  SSH, Merkin, Burpee, LBC, Jump Squat.
• Tunnel of Love:  Plank up shoulder to shoulder (TYA does whatever the hell he wants).  First man army crawls thru tunnel avoiding stalactites along the way.  Plank next to last man upon completion.  And so on until last man completes.
• Triple Check:  Freddie Mercuries, People’s Chair, and run to last cone and back.  Reapeato X2
• Soccer Field Tracers:  Follow the leader around soccer field alternating between forward run, karaoke, backward run, karaoke.  X2
• Mary:  American Hammers, Freddie Mercuries, Superman (2 verses)

NMS

Ok, so today is Lab Rat’s birthday, so he was trying to do something momentus instead of normal fly by the seat of pants workout as is a normal Lab Rat Q.  COP numbers added up to date of birth:  10/20/1970.  Somehow YHC struggled more with this than normal, as there was a set order things had to go.  It doesnt help when pax jumps on any pause YHC makes as a sign of weakness.  Thanks, guys!  Lab Rat somehow held it together with no weinke and pulled a rabbit rat out of his….er hat.

YHC also wanted a guest appearance for his birthday, but all the clowns are in the woods nowadays and we are full up on asses donkeys.  Next best thing:  guest appearance by Mr. Bronson himself!  YHC thinks that the dry erase board stole a little thunder as those that were there last time Charles made an appearance recognized the crutch.  46 was the number instead of the usual 50 to commemorate 4 more years of 0 respect for Lab Rat.  Everything else as it were was just icing on the cake….pun totally intended.

Post workout, many happy birthday handshakes, fist bumps, and 1 “Happy Birthday, Jackass” (love you too, Toga) made this a great day to be above dirt.  Thanks for all of it!

It is always a pleasure to have MiniMe in the RVA!  Glad you found the AO this morning!

Big welcome to FNG “Swiper”!  Great job out there today.  Swiper has a degree in Archeology —–> Dora was always going to archeological digs ——> Boots and Swiper were major characters on Dora, and Swiper was the crowd favorite.

Announcements

Tidewater expansion:  Pick your Saturday and see Johnsonville!  Help is needed to get them going.  Also, any contacts in the Tidewater area should be passed along as well.  See preblasts.

-Bear Creek 10 miler

-Belmonte 50K

Lab Rat is another year older and deeper in debt

 

23 of the faithful PAX ran out into the foggy gloom for a good Thursday morning workout.

The thang:

Warm up – 25 SSH, 10 Don Quixote, 15 Slow Bending Squats, Alphabet Capital letters with legs together

Curb crawl – bear crawl -> irkin – crawl bear -> derkin, up to 5 and back down

Circuit – 10 pull ups, box jumps, jerkins, LBCs

21s – modified to 18s – 1 merkin increasing up to 18 with field run in between

Moleskin – excellent work this morning PAX. Today’s Q was inspired by my firstborn child Maximus, born a year ago today. Thanks to TYA for leading a Maximus workout a year ago. YHC threw in some alphabet abs, Little baby crunches, bear crawls for the kid’s current workout routine, and 18s for the year my kid will hopefully depart from our home. Way to push it on the 18s to those who finished.

Bring the 2.0s out to Saturdays Gridiron, DK is inviting all children to attend. The fake Hardywood and the real Hardywood are discussing a social event at the location Hardywood in a few weeks, stay tuned for more details.

-Singer

21 strong posted for a perfect morning for a pre-hurricane Matthew workout.

Our warmup consisted of…
20 x SSH
20 x Don Quixote
20 x Deep Squats
20 x LBC

The Pax then moseyed to the hard top to conduct a round of triple check (for 4 rounds
just to keep everyone on their toes) – balls to the wall, alternating elbow and hand
planks and then run forward to fence and backwards back to group.

Next up was a karaoke shuffle on the tennis court across the 4 courts – forwards,
karaoke sideways, backwards, karaoke sideways, backwards then repeat on each court.
We ran 2 rounds of this.

Then we moseyed to the field for 11s – everyone’s favorite. 3 rounds (burpees/LBCs, Lunges/Freddie Mercuries, Jump Squats/Pushups). During the 2nd round of the 11’s there was a discussion of possible transfer of the Q from YHC to Flashdance who was eager to provide additional beatdown for the Pax.  This was fueled by some confusion as to who would be Q today – the positive note was that we had too many Q’s (and not too few).

YHC transferred the Q to FlashDance for the remaining 5 minutes and the Pax did an Indian run back to the flag stopping along the way 3 times to do Flutter Kicks, Jump Squats and Carolina Dry Docks.

YHC was hoping that Flashdance would take on the duties of the backblast after taking the Q but unfortunately he passed the Q back to me at the end and thus my entry here in the backblast. Til next time!

8 Vibrant young boys posted for a Thursday morning beatdown in the rain.  Weather was monsoon like pre workout, but turned into 70 and sunny once we started the fun.

The Thang:

Mosey through the gazebo to the wettest part of the MM field.  30x LBC, 2X Superman, 20x Don Quixote, 20x SSH, 20 x Imperial Walkers.  Mosey to basketball courts for a rendition of the BBC (Burpees, Bear Crawls and Crab walks).  Bear crawl to half court line, run to end line, backwards run to half court line, crab walk to start, 2x burpees.  Repeato increasing burps by 2 until you reach ten.  Jog around the basketball courts.  Mosey to tennis courts.  Line up on the line for 22’s (2 sets of 11’s).  First set is LBC and Merkins running from one end to the other of all 4 courts.  Second set is Bay City Scissors and Jump Squats running across two full tennis courts. Stay on the courts for deconstructed burpee reverse ladder starting at 10 (10 squat, 10 Merkins, ten hip thrusts, 10 jump squats) and finishing with one full burpee.  Mosey to shovel flag for 3 MOM.  20x Roalita.  50x LBC.  COT and off into the day.

NMM:

The pre-workout weather could not have been more intimidating.  From about 1am on, it was an onslaught of rain and lightening that did not seem to slow down a bit.  It was an sobering sight and sound and did not make it easy to extract oneself from the fartsack.  Taxi Cab posted again today after his first post yesterday.  Totally impressive.  Posting for the first two times in this kind of weather shows some kind of mental toughness (or deficiency…you make the call).  Kudos to him, with that type of resolve, i anticipate he will find it easy during the perfect fall weather that is upcoming.

Yesterday Sippy was a benevolent Q and kept us mostly dry despite the wet conditions.  We did a ton of planks and other wet condition friendly exercises. I was still wet post workout, but the amount of time on the ground was minimized.  I took the opposite approach today, Mainly because trying to avoid the wetness of the ground in the gloom was going to be futile today…there was not a dry section on the entire AO. As a participant of F3 when someone else is Qing, the worst part of a wet workout for me is wondering when we are going to have to get on the ground.  To alleviate that negative anticipation for the PAX today, I started with LBC and superman, to make sure that we had contact with all parts of our body to the ground asap.  By the time we finished the initial COP, we were all soaked to the bone.  Once wet, it was all fun from there.  Exercising in this type of weather makes me feel like a little boy again, playing outside during a rainstorm.  Very freeing and fun.

Swirly was totally confused when an unfamiliar black SUV showed up in the parking lot just before the workout today.  He did not even have a guess to who was in the car.  It was Sippy.  I can count on one hand the number of times Sippy has posted in a vehicle to MM.

Saab heads out for his 100 miler tomorrow mid morning.  Dude has trained a ton for it and I know will put his best effort into the race.  Regardless of if or when he finishes, the amount of preparation and dedication he has shown over the past 6 months is something I will never forget.  If you have any questions on how to set a goal and prepare yourself for something, Saab is the guy to look towards.

Announcements

Convergence on the 8th.  EH a friend or someone who has not been out in a while.  Lets maximize the number of people in F3RVA and the impact we have on the community.

Leap to Virginia beach starting on Nov 5th.  Reach out to Jville for information.  EH folks down there.

21 F3 RVA regulars and 1 FNG fought off the tug of the fartsack to start the day with a beatdown that went something like this:

Mosey to soccer field for short COP, as the PAX had much to accomplish this am.  Exercises included:

Merkins x 15 IC

SSH Burpees x 1 (Five SSH IC followed by 2 burpees

Merkins x 10 IC (YHC had enough of counting and wanted to get straight to the meat of the beatdown)

Mosey to far corner of school grounds for the Burpee Block. – Run to each corner of the block to encompasses the school and perform seven Burpees at each corner.  Plan when done.

Form four teams for Field of Dreams.  PAX count off 1-4 (this was more difficult for the PAX than YHC anticipated) with 1s going to first base, 2s to second base, 3s at third base and the 4s at homeplate.  PAX performs exercises at 1st (Merkins AMRAP), 2nd (LBCs AMRAP), 3rd (Squats AMRAP) and 10 burpees at home.  When the team doing burpees finishes they move to 1st and the rest of the PAX moves around the bases until all teams have performed 10 burpees.

Line along the soccer field perpedicular to Cary for Suicides using the first four trees as the touch points.  Suicides performed included:

Regular suicide

Reverse suicide (start with furthest touch point and work your way back)

Burpee Suicide (perform burpee at each touch point)

Backwards Suicide (run backwards while performing suicide)

Polar Bear (bear crawl to each touch point and perform a merkin until you reach fourth tree)

Dell Brown (crab walk back to first tree stopping at each touch point to perform one merkin)

Mosey to far corner of school grounds near Cary for Ascending Burpees (run to 1st light pole-perform 1 burpee, 2nd light – 2 burpees, Repeato until you reach Grove stopping at each light and performing the corresponding number of burpees. YHC thinks we got to eight light poles.

Mosey to area near parking lot for 4 minutes of Mary.  Exercises included:

Alabama Prom Dates x 20

Freddie Mercury x 25

LBCs x 30

5 Burpees OYO

COT. YHC took us out with prayer asking God for guidance for the men of F3 RVA to go out into the world and use their gifts to make the day better for someone else.

Announcements

Spartan race this weekend.  Good Luck Toga and BT

Bear Creek 10 mile-12.4.16 Sign up soon as race fills up quick.

F3RVA Convergence 10-8-16.  Details to follow

CSAUP event in the planning stages for late fall.  Details to follow.

NMM : YHCs plan this morning was to exceed the PAX Burpee quota for the month so BT and Toga would not have to do any Burpees this weekend during their Spartan Race at Wintergreen.  They can tell the Spartan folks that the PAX performed their burpees for them beforehand.  Good luck this weekend fellas.  YHC also borrowed a tactic employed by Swirly and purposefully not including any 10 counts, which proved to be problematic as YHC was having difficulty announcing the next version of Suicide, as YHC was trying to suck in as much air as possible.  Way to work through the suicides this am gents, as that is a favorite of YHC.  Saab informed YHC that this was a virgin Circle K Q for himself and that he would never forget.  YHC thinks he can take that as a compliment.  Total Burpee count this am = 85.  While that is a lot of burpees, what makes it more impressive is that the PAX crushed 85 burpees while running the entire beatdown.  Burpees and Running always pleases the PAX.

Welcome to FNG – Snookie.  Hope to see you back out at 45 MOM as you have no excuse living directly across the street from Mary Munford

Thanks for allowing me to take the lead this morning and get the burpees out of my system.

Circle K

Aye

18 gentlemen showed for a tour-de-Mary Munford today. This is what transpired

COP: SSH, Arm Circles, LBC’s

Traverse field end-to-end. Perform designated drill at each quarter and goal line. Increment by stated number (e.g. by 2’s, 3’s, etc.) –
2-count (Reference to the “number-two” Fudd left on someone’s front yard during his BRR leg)
3-count (The dollars Marv spent on a shower at the firehouse in between BRR legs. Thanks to a sagging tarp separating the men and women, Marv got much more than his money’s worth)
4-count (Approximate dollars Marv spent on tomato juice in an effort to eradicate the odor from his shoe – which resulted from his (literal) run-in with a skunk.)

Triple check (6-inch hold, flutter kicks, run out and do 5 merkins then run back)

Alternating Bear crawl/run by each tree to corner. Advance to curb: Bear crawl out, crab crawl back. Ascending/Descending Merkins (1-7 then back down to 1)

Burpee shuffle, Flutter Kicks, American Hammers/Russian Twists (personal choice on Commie/non-Commie version)

COT

Moleskin:
Nice to be back to a boot-camp post-BRR. YHC enjoyed recounting some of his favorite anecdotes from the BRR (see above). Lab Rat expressed an appreciation in performing an exercise that did not require counting (e.g. scissor kicks) – presumably because it did not then interfere with his ability to talk (can’t imagine such a circumstance). As expected, Saab-instructions were occasionally vague or mis-directing, but the PAX improvised well.

Thoughts and prayers went out to Bleeder and his family.

Announcements: ReeseStrong this Saturday. Bear Creek signup (it fills up quick). Hampton Roads Outreach (see TYA).

Saab abides.

Cop:   TYA led part and had some numbers for exercise that did not add up!!  Than we divided into 2 groups one for the guys running the BRR and the other group I led so we had a duel Q this morning.

Thang: TYA led his group for some mediation and yoga.   My group we started with 4 square;  10 merkins with 5 sec hold, 5 pull ups, knees to chest, 25 single leg jump squats.

We ended up this 3.5 rounds than we lined up for an Indian run with a twist.  I took this one from Flipper’s playbook Q.  We added dealers choice of exercise when we ran to the front we ran for 10 plus minutes and the pax pushed it hard on the run!!

Ran back to the flag we TYA led 5 minutes of Mary!!

 

Great work today fellas!!

Toucan: I know that run was hard for you today but you didn’t STOP, that’s it in a nutshell that’s how we grow when we push ourselves past our comfort zone, that fellas inspires the heck out of me to see other pax  members going full throttle.

Thanks for letting me lead today TYA!!!

At 0 dark thirty and three hours after YHC awoke for his VQ 18 strong and committed men took to the field like rabid dogs ready to eat. Swirly planted the shovel flag and Flipper had the Q.  The number of the day was 22 in honor of YHC’s 22nd wedding anniversary and a Team of Two beatdown was executed.

Thang:

Mosey to the center of the front field for the COP:

• SSH x 22
• Arm Circles x 11 forward X 11 reverso = 22
• IW/Hillbillies X11 X11= 22
• FM/LBC X 11 x 11 = 22

The Race of Your Life

Pair up with someone you can carry and race from one line marked with glow sticks to distant line marked with glow sticks approximate distance 60-70 yards.  Race went like this:

• Bear Crawl to endline Crawl Bear back meanwhile partner does 11/11 FM/LBC
• Partner Does the BearCrawl/Crawl Bear and you do 11/11 FM/LBC
• Partner Carry to endline Switch on the way back
• Wheelbarrow to endline Switch on the way back
• Sprint to endline and sprint back meanwhile partner does 11/11 FM/LBC
• Partner does sprint and you do 11/11 FM/LBC

Team of Two on the Move / No man left Behind

Paired with your teammate Indigenous People Run around the outside of the field on the sidewalk, snake back thru the field, around opposite side of the school from the parking lot ending at the shovel flag.  Each two man team, runs from the back to the front and then entire Pax does 11 Merkins.  We completed 1 revolution plus 2/3.

Mary Did you Know

• Ring of Fire: Pax holds six inches each while each man completes 22 two count flutter kicks.
• APD x 22 IC
• Superman/Scuba/ swimmer who knows x 22 IC
• LBC X 22 IC
• American Hammers X 22 IC
• Carolina Dry Docks x 22 IC

Numberama and Namerama YHC took us out! Cherry Busted!

Moleskin- YHC saw something today he had never seen.  An AO before Swirly’s arrival.  Its scary folks don’t ever do it. Thank you all for allowing me to lead today it was an honor and humbling to have a group of such strong, and powerful men, all leaders, load up and get behind you. I believe I heard Bears growling in the Darkness as that was an ambitious distance to BC/CB. But like strong men do with no quit in them we pushed thru.

The indigenous paired run was met with approval.  YHC still has nightmares of his first post to F3 at No Toll.  I couldn’t keep up and got left in the misty darkness of a January beatdown, splinter recovered me in a mercyful search party. So in homage as two man teams we ran and left no man behind.  Note: Singlet pushed the run hard, did not quit, and was an inspiration to his team and the Pax, I see you brother.  The Ring of Fire caused much groaning and had the desired effect I have appointments set for all of you this afternoon.

My Dad died when I was 12. I have since spent my life seeking and surrounding myself with a group of guys, High School wrestling,  a College Fraternity, and after college a void.  Now God lead me to a group that I truly needed. Hopefully I have inspired some of you because God knows I am Inspired by you guys.

• Swirly:  No body works harder!
• Bleeder leaves his heart on the field running with his Robo knee(he has no business running on that thing.
• Ricky Bobby at over 50 made me keep running because he was not gonna stop.
• How Hardywood turned his life around after being fired from Curves
• The way Singlet pushed it Today
• The way Lab Rat continues to talk even when no one is listening

These are the things that inspire me everyday, and I love you for it.  A special thanks goes out to M. Flipper for kicking my ass for 22 years, It ain’t always easy but its always worth it!!!

Flipdog Out

I

21 Gridiron Warriors posted for a two-a-day style 45MOM smashmouth beatdown.  Swirly planted the flag and EF took the snap.  Here’s how it went down.

The THANG

Mosey to the futbol field for warmup COP

COP

• SSH x DeAngelo Hall (23)
• Russian Soldiers x Josh Norman (24)
• Monkey Humpers x Bashaud Breeland (26)
• Dollys x Duke Ihenacho (29)
• Arm Circles x Kirk Cousins (8)
• Merkins to failure – elbow plank, repeato

Agility Drills

• High Knees (Over and Back on 1, SET HUT!)
• Crossovers
• Karaokes
• Drop Step Crossovers
• Backpedals
• Bearcrawl (halfway, roll, sprint)
• Sprints

Position Drills (5 mins each)

• RBs (Partner Carries)
• Linemen (Plank Rolls)
• WRs (Pattern Tree – Hook, 10 and Out, Post, Fly)

Bull in the Ring (F3 Style – Grassdrill Burpee Shuffle)

Homecoming Suite

• APDs x Matt Jones (31)
• Pickle Pounders x Colt McCoy (16)

Take a Lap and Mosey back to shovel flag

MOLESKIN

Every year around this time YHC drives by one of the local high schools and sees the team out going through the same drills YHC did about 18 years ago and boy does it take YHC back.  Those that really know YHC, know how much YHC lives for football.  YHC would do just about anything to go back, put the pads on, and go to war one more time.  There’s nothing quite like the Friday Night Lights (except maybe Saturday and Sunday for the lucky few).  The video included perfectly summarizes what football meant to YHC as a kid.  Anyone else get goosebumps watching that?

The PAX seemed quite amused by YHC’s choice of shirts this morning.  Some debated whether YHC was heading straight for the golf course, some wondered if YHC was just planning to skip the showers and head straight to the office, while some thought YHC was just a plain weirdo.  As the beatdown unfolded, the PAX began to catch on and it made much more sense as the darkness of the gloom lifted and the workout ended.  YHC was sporting an original 1980s W&L HS coach’s polo worn by YHC’s own head coach Lee Sterner circa 1995.  YHC opted out of the old BIKE shorts.  The PAX was also baffled trying to figure out the basis for YHC’s COP counts. Prime numbers, really?  Nothing as cool as that, just your Washington Redskins starting DBs and Captain Kirk.

As the PAX broke out into position groups it became clear that YHC better get his head back in the playbook as he totally drew a blank trying to deliver the assignment for the 4^th position group  (Linebackers FWIW) and could not read his Chris Weinke in the gloom.  Perhaps YHC has a little bit of CTE.  Perhaps YHC has a little bit of CTE.  Wait, where the hell am I?

If any of the PAX really wants to smash some heads Swirly and the kids at his park are down for a game of Smear the …..

Men, thanks for coming out and indulging YHC.  Hopefully you all walk away today feeling like a 16 year old boy, check better man.  It was a privilege to step out front and lead once again.

COT – 1-2-3 F3!

ANNOUNCEMENTS

Run next Wednesday then refreshments at TYA’s plus a screening of The Barkley Marathon

Wear your flannel to Dogpile on Saturday as HoneyDo pays tribute to Grunge.  Sorry to have to miss though YHC is more of a Hair Band guy anyway.

If you need access to F3 Nation and group communications text F3RVA to 97000.  Is that right Hardywood?  Charges may apply.

Rugged Maniac on October 1 at Virginia Motorsports Park if anyone wants to join YHC.

20 strong attacked the workout this morning and this is how it went down..

Warm Up : 20 SSH, 10 Windmills, 10 Imperial Walkers, 10 Arm Circles, 20 LBC’s

Polar bears: Polar bear (which is a bear crawl every 5 steps 1  merkin) on the black top from the end of the black top to the gate. At the gate 20 pole smokers – Polar Bear back – 20 2 count American Hammers – Touch down Al Gore when finished – REPEAT 3 times !

Track : Run track to the bars – 20 WW11 situps – continue running track to the dips bars – 20 dips. REPEAT 4 Times!

Ring Of Fire : 10 merkins while holding plank.

It was a nice cool morning compared to what we have had lately … As usual the pax rolled in right on time to begin the workout. The Polar Bears (first introduced by Hardywood @ Battuea ) were a big hit this morning YHC heard nothing but positive mumble chatter throughout that whole exercise 🙂 it was all smiles this morning 🙂 The PB’s certainly got are blood pumping and arms and shoulders smoked.. Good bit of ab work mixed in with the PB’s was a crowd please er as well …. Toga, Hardywood, Flipper showed that they each had experience with the Polar Bears as they rolled through them – it was great work by all of the pax – finishing strong – that whole exercise was no joke…

We mixed in a little run after all that crawling around much to the pax delight … Everyone ran the loop 4 times and cranked out the WW11’s and dips except for Saab who did 5 (overachiever )… Atta baby Saab – love it! No 10 counts or breaks for the pax this morning – a typical Swirly Q…

Excellent job by everyone – as always it’s a pleasure to lead this fine group of men and it was a great way to start the day. Go out there and continue to give it your best today  fella’s !

Announcements :  Ramm – RammGears tomorrow  – Dogpile, Gridiron on Saturday, Trail Run Sunday.

Thanks to Gumbo for taking us out this morning – very well said brother!

See y’all in the gloom…

Swirly/Corporate