Tag: 45 Minutes of Mary

16 showed up, the weather was notable, the pax was hungry.  Here is what we did:

COP

• SSH IH (in harmony)
• Ball Dippers IC
• Arm Circles IC
• Merkins IC
• Freddie Mercury IC
• Don Quixote determined to be not necassary by pax

THANG

• Playground Tracers:  Follow the leader: run up one side of playground, karaoke over to next corner, backwards run down, then karaoke back to starting point.
• 11:11 left in the game, 11 seconds on the shot clock on 1/11 (aka 4-corners):  4 groups of 4 (or whatever the hell the pax wants to do), each group starts at a station and rotates thru all stations twice:  Merkinville, Kneeliftsland, Pullupington, and Diptopia.  Emphasis was put on maintaining good form, over high reps.
• Too Many Lunges:  Partner up, 1st pax starts lunging, 2nd pax starts running around the track.  Flapjack whenever runner catches lunger.  Go around the track once.
• Plank Walk Do-si-do:  Keep same partner, form 2 lines facing each other.  Bow/Curtsy to partner, then plank up.  Plank walk 10 steps IC North, then 5 merkins IC.  Repeato South, East and West.

NMS

YHC was running late this morning, and was very happy to make it on time….with 2 minutes to spare.  That is fine when one of the pax, but way too close for the Q.  My apologies for that.

YHC tried to make it up to the pax by starting off with a “glorious sound” as Opus would say….we sang Do Wah Diddy Diddy during SSH’s (2 of 3 verses, thanks Pucker).  This was an attempt to maintain Lab Rat’s 2 new year’s resolutions:  1) make a pax member laugh at every workout and 2) make a pax member roll their eyes at every workout.  Mission accomplished?!?  The pax took a minute to warm up, but was sounding wonderful by the time we hit the chorus.

The 4-corners was re-named while listening to the smooth oral stylings of our very own Marv during the game last night.  Speaking of always making the audience smile, my man has a gift!  The Q almost did 11’s, but decided that would just be too literal.  YHC still needs to ask Marv what the difference is between a rolling timeout and a “slick tip”.  Maybe Saab knows….

Plank walk Do-Si-Do brought the house down….as noted by the groans coming down the line towards the last set of merkins.  That will have to start becoming a regular in the Lab Rat arsenal.  Special thanks to my partner Hardywood for that picture perfect curtsy.

Also thanks to EF for busting out the SF this morning after the tomatoes of the family teamed up to break mine in half.  Anybody know where to get a new one???

Great job to the pax this morning, way to not get your back readjusted by falling branches.

Announcements:

• Willis River 35K goes off Sunday at 8:00
• CSAUP:    http://f3nation.com/2017/01/06/pre-blast-f3-rva-frozen-triangle-csaup/#comment-102057 .  Sign up so that Circle K will know how many wieners to get.
• Lunch today, 12:00 at Pop’s Deli on Grace.  Lab Rat is a hard commit.
• LBC count:  0

Lab Rat out.

17 men presented themselves for light calisthenics and as little running as possible.  This is what actually transpired…

COP:  DQ’s, SSH’s, and 50 LBC’s

Suicides:  At each tree along the field (11 total) perform stated exercise corresponding with the tree number (i.e. ascending to 11).  Run back to start after each set of reps.  Three rounds…Merkins, Jump Squats, Burpees

Crawls (Across T-Courts):  4 courts…Bear Crawl, Crawl Bear, Crab Crawl, Polar Bear.  Perform 20 LBC’s after traversing each court (80 total).

NMS:

YHC is a firm believer in the importance of aerobic activity.  As such a series of suicides were thrown out incorporating two exercises (Merkins and Jump Squats) and their sinister offspring (Burpees).  What he did not count on was the extensive time it would take given all the running involved, so plans for other playful drills were dashed and deferred for another day. Some of the PAX later pointed out that RAMM was tomorrow and not today…an editorial comment Goldberg endorsed when he confirmed the PAX had covered 3 miles.

YHC was not privy to much mumble chatter but he did appreciate hearing one PAX’s occasional jokes regarding holding six-inches (hint…his name rhymes with Cab Cat).

Announcements:  CSAUP.  Please get involved and don’t be daunted.  There are options to participate in the entire effort or just pieces and parts.  It is just important that you be there…it’s going to be a fun and rewarding day.

Wong Gonzalez for lunch today.  It is IMPORTANT that you DRINK PLENTY OF LIQUIDS prior to and during the meal.  You won’t be disappointed.

Saab abides.

10 willful souls posted on a Thursday in late December.  Weather was 70 and sunny..or maybe it was high 30’s and raining…either way, the sun was shining at Mary Mumford.

The Thang:

Mosey to the circle at the front of the school.  15x Don Quixote.  20x Imperial Walkers, 25x LBC’s, and 30x SSH’s.  Ascending curb crawls up to 13.  Mosey to corner of school.  Lt. Dan’s to the front entrance of the school.  Mosey to benches in front of school for tabata dips and step ups.  Mosey to side of school for double-triple check (peoples chair, mountain climbers and run to fence).  Mosey back to front of school for Descending curb crawls from 13 (as Swirly say at the amphitheater, what goes up, must come down.  Lt. Dan’s around parking lot and back to shovel flag.

NMM:

Today the weather brought us the gloomiest of the gloom.  30 degree weather with steady rain (the only salvation was that he rain did not start coming down steadily until a few minutes into the workout). These are the most difficult days for YHC as the combination of the wet and the cold make the workouts the hardest.  I would much rather the bitter cold, snow, pouring rain in the summer, or extreme heat.  I think the PAX agrees, as the amount of second F post workout was at a bare minimum.  2 minutes post COT only 1 or 2 cars remained in the parking lot and all PAX had taken refuge in their cars. T claps to all that wrestled themselves out of the fartsack and made it out today.

Lots of attempts to manage the rain and cold this morning.  YHC went with the raincoat, which worked to a certain degree, but it was soaked at the end.  Toucan and his crew went with the big canopy tree for the tabatas.  Others went with the minimal amount of clothing to reduce the amount of water carried around for the day.  Either way, we were all pretty wet and cold by the end.

Rack PT.  Enough Said.

Announcements

January monthly challenge is LBC’s.  Sign up now.

Smokey mountain relay and ragnar coming up in April,  Start training now.  Check with Swirly on SMR and Toga on Ragnar.  Both are great runs and a good goal and challenge.  Stretch yourself and sign up for one now.

Fourteen veterans posted to Mary Mumford for a festive 45 minutes of beatdown.

The thang:

Mosey to field – warmup with 10 Hanukkah Hillbillies, 10 Kwanza Knerkins and 15 Ramadan Reverse Crunches.

Mosey to track – Black Friday Dash – sprint around track one time.

Tacky Light Tour – Touch a House  Merkin ladder up to 10 (lit up houses, do not actually touch them)

Mosey to field – Hang the Ornaments – 2 burpees at baseline,  run to each tree along Cary and do 2 jump squats, returning the baseline for burpees and repeat. Continue until all 11 trees have ornaments (jump squats). LBCs when finished.

Mosey to other end of field.

Santa’s Sack Race – teams of 5. One team member runs with the ‘sack’ while the other team members perform 3 to 5 boo-ya merkins (determined by speed of runner) and then chase Santa down before he reaches the other side of the field. Repeat until all team members have completed one Santa race.

Ring of Fire – 20 merkins total and plank.

Santa’s sack race back – two of the fast PAX (Swirly and Rosie) run while the PAX performs 3 boo-ya merkins and chase down Santa.

Backwards run down Commonwealth to flag.

2 rounds of 25 leg throws with partners, TYA led American Hammers.

Moleskin-

Phew, YHC barely slept last night hoping this would all work out. A few items were changed from their initial design but all in all the PAX seemed pleased with the festive workout. Really glad no one called the cops as 40 lb bags were dropped off in the school field at 5:00 AM and a bunch of dudes dressed in black ran around the neighborhood, popping up and down at very specific houses (i..e. not houses with candles in the windows, Clark Griswold would be ashamed).

Props to Rosie, Swirly and Copernicus for that last Santa Sack Race, you guys can fly.

Lots of good mumble chatter this morning, especially the words and numbers mumbling up in YHC’s brain due to lack of sleep and lack of oxygen from the workout.

Announcements – Lunch today at Pops, January is LBC challenge month, 10K or more. CSAUP in January as well, that would should be fun. Jville running a 2.0 workout Saturday at Gridiron.

Last, in reverence to one of our fearless leaders here at F3RVA, our condolences go out to the Salvucci Family (TYA) with their loss of Ruth Salvucci last night. A quiet plank is due in your honor.

-Singer

 

15 brave and strong ventured into a bit of an ambush that one of them knew was coming.  Here’s how it went down:

Mosey to North corner for warmup COP: SSH, DQ, Scapula Merkins, Scorpions, Hillbillies

Mosey to field for The Beast: 6 sets of 6 exercises at the 25, 50 and 75, but we did all burpees to cut down on confusion and focus on the glory that is the burpee.  The PAX also engaged in some ab fun between the sets.

Mosey to northwest side of school for a brief tabata:  45 on and 15 off with Aussie Mtn Climbers, High and Low Merkins, and hip-up sit-ups.  One round of all 3 and one last pass of the Aussie Mtn Climber before heading to the flag.

NMM:  The All Burpee Beast (ABB) has been nagging YHC for some time.  Seriously, YHC lost some sleep over this.  Could we pull it off, who would splash merlot, and how long would it take?  The answers: yes, nobody and about 30 minutes. When Honey Do posted something about it last week and had us crank out 75 burpees, I knew we were there.

Some hilarity always ensues.  For example: Lab Rat decided to take a shot at becoming a form doctor today.  Is another degree in the works?  YHC needs a new watch as the Apple device can’t handle F3.  Swirly, Saab and YHC nearly took out Circle K when he thought we had only completed four rounds of the ABB when we knew it was five.  Lastly, Flashdance and The Hoff expect to be so drained from the event that they’re “going to work on each other all day.”

 

Announcements:

See pre blast for 1/21 CSAUP

Expect pre blast from Flashdance re HDHH next week

Lunch today is at Juan’s.., call Lab Rat?

15 strong gathered (most on time) on a cool, relatively dry morning to get the lead out.  Here is what transpired…

COP:  20xSSH, 20xHillbillies, 10xMerkins, 20xFlutterKicks

Mosey to Reveille Church back parking lot – the PAX paired up with one person running a loop around the parking lot while the other alternated between 5 box jumps and 10 dips, switching at each lap and doing 6 total rounds.

Mosey to the front of Reveille Church for Triple Check – deep squats, leg lifts (6 inches off ground) while third person runs backward to sidewalk and then forward back to group, rotate. Standard three rounds.

Mosey across Cary to to entrance of Windsor Farms at Windsor Way, formed two lines of 7 each for an Indian run with burpees added in stopping at the lawn in front of Grace Baptist Church.

On the lawn of Grace Baptist Church the OYO PAX did 6 rounds with increasing count (1 to 6)  of Burpees at midfield and LBCs at the ends.

Rally back to the flag with some chatter about a lot of running (those that ran Hillcrest the previous night were feeling it) and finish up with a Ring of Fire with the PAX all in plank position and two people doing 10 Merkins (also commonly known outside F3 circle as pushups, thank you Wedding Singer) and rotating around the ring twice.  Finished with a few minutes of Mary with LBCs and Freddie Mercuries.

NMS::

Flashdance was a late arrival to the AO which meant he was OYO for the workout as he wasn’t able to find us despite his best efforts and keen mind. The PAX didn’t realize this until we rolled up on him as we returned to the flag. Flashdance shared that he found some new workout friends with the tomatoes. During the chatter with the tomatoes he was able to learn some of  the nicknames the tomatoes had given each other – Pinky, Hot Pants, Love Handles, Hest, Bovary and Mulva. Flashdance may make a permanent change in workout groups. If interested, please contact him.

Pucker out

16 (+/-) arrived in unseasonably warm weather to get their day off to the right start.  This is what transpired:

COP:  SSH, Imperial Walkers, DQ’s, LBC’s

Red Barchetta:  Suicides to 100, 75, 50, 25 yard lines.  Perform the following all single count, respectively:  100 flutter kicks, 75 Mountain Climbers, 50 LBC, 25 Burpees

Crawl across (4) tennis courts:  Bear Crawl, Crab Crawl, Crawl Bear, and Polar Bear.  Repeat going back.

Catch Me if You Can:  Partner up.  Partner 1 runs backwards on track while partner 2 performs 5 burpees and then runs (facing forward) to tag partner, then switch.  2 laps

Triple Check:  Balls to Wall, WWII, Run to other side of court, perform 5 high knee jumps, then return.  Person doing B-to-Wall bear crawls to WWII station.  4 rounds

Circle of Fire:  Burpee shuffle, then a few minutes of Mary:  Rosalitas, Hello Dollys, and Superman

NMS:

To celebrate the conclusion of last month’s challenge (that shall not be named), YHC made an effort to avoid the not-aforementioned exercise.  For the most part he was successful with exception of including the beloved Polar Bears.  Furthermore, when some inquired about how to perform the exercise, YHC declined full explanation and left it to others to elaborate on what to perform every 5 steps.

Cautions were laid out in advance of the Catch Me If You Can and, as far as YHC knows, obstacles were avoided and all the backwards runners stayed upright.  One can only imagine what the couple walking their dogs thought (or their dogs for that matter) as they were passed by those running backwards and hitting the ground for burpees.

YHC did not hear much mumble chatter.  He chalked that off to his distraction as the Q, the high amount of aerobic activity, and the absence of TYA who showed at the very end.  Credit to TYA for at least showing up at the end and explaining the legitimate reason for his absence.

Further thoughts were expressed regarding the passing of Toga’s father.  We look forward to him getting back to Richmond.

Announcements:  Bear Creek this weekend.  Some were quick to (still) offer up Lab Rat’s back door, which raised concerns his back door was getting an awful lot of use.  But as Swirly rightly stated:  “not that there’s anything wrong with that.”

Saab abides

25 dedicated posted this morning to begin celebrating the Thanksgiving Holiday and here is how we rolled…

Warm ups : Mossy – SSH, Helicopters, Windmills, Imperial Walkers, Mountain Climbers, LBC’s.

Partner up : Partner 1 Run the track – Partner 2 Merkins = 500 merkins per team.

Polar bears : On the line @ the blacktop polar bear to the fence and back. (polar bears are a bear crawl with every 5 steps add a merkin).

Native American run around the AO to the front bus loop.

Partner UP/Down Merkins on the curb. Parnter 1 holds partner 2’s feet while partner 2 does a merkin on top of the curb and at bottom. Each partner does 3 sets of 10.

 

Partner leg toss : 3 sets of 20 each partner.

Fire Drill : pax member yells out fire while pax is running in place – they hit the ground roll to the right 1 merkin roll to the left 1 merkin back up to shuffle. All the way around the circle.

Ring of Fire : 10 merkins while pax holds plank position – all the way around the circle.

Mary: Cross leg lifts, APD’s, Flutter Kicks, Rosalita’s, Freddy Mercury’s, 6 inches, superman.

Moleskin: YHC was hoping that the pax would want some merkins for Thanksgiving cause that’s what was being served…… Great to see everyone out in the gloom this morning. Think we worked ourselves up a solid appetite – well done guys… Welcome to FNG’s Spackler and Crimson – come back out soon fella’s. Great to have some visitors from Charlotte with us – y’all are welcome anytime it’s a pleasure to have you work out with us.. Special thanks to TYA for taking us out this morning –  as always – very well said my friend! Thanks to Hardywood, Bleeder, and others who helped with coffee after the workout – think we have started us a tradition here boys…  Excellent fellowship after a nice beat down – what better way to start the day…

YHC’s M is  calling from upstairs that we have to be at the in-laws in an hour so i need to cut this short or I’ll be eating thanksgiving lunch in the shed:)

Seriously : I’m not sure I could ever express how much this group means to me. I am blessed to be able to say that through F3 I have made some friendships that could not be stronger and will certainly last a life time – I hope you guys know who you are – Swirly loves you.. Thanks F3RVA for allowing me to be part of this group of excellent leaders – for pushing me to continue to make myself better everyday, for laughing and joking, for serious heart felt conversation, for your overall support and encouragement.

I sleep with on leg out on top of the cover so I can hop out of bed and hall ass to the AO every morning – not just to tackle the day and push myself – but to see you guys and watch you all do the same thing. It’s freaken beautiful man – I love it and I would not trade it for the world.

Happy Thanksgiving Brothers – see y’all in the gloom….

Swirly

17 gloom regulars posted on this beautiful Thursday morning where the weather was almost 70 and Sunny and the chorus of the day was:  Next Exercise….The Merkin – much to Swirly’s delight!  The PAX caught on quickly.

Mosey to the fields for COP:

1. SSH x20 IC
2. Merkins x10 IC
3. Don Quioxtes x10 IC — super slow-mo
4. Merkins x10 IC
5. Copperhead Squats x10 IC
6. Merkins x10 IC
7. LBCs x20 IC
8. Merkins x10 IC
9. Box Cutters x10 IC
10. Merkins x10 IC

A cool 100 Merkins for COP.

Mosey to the far end-line of fields and count off into 3 groups for The Suck Relay

1 Runner and 5 exercise stations:

• Merkins or Mountain Climbers — PAX choice after round 1
• Flutter Kicks
• Jump Squats
• Freddy Mercuries
• Burpees

Runner sprints to far end-line and back.  PAX perform AMRAP of designated exercise at your station until the runner gets back, then bear-crawl forward to the next station.  Burpee man becomes the runner.

Repeat for 3 total rounds, with an F3-style intermission after Round 2 that included plank-o-rama and SSH x20 IC.

Jacob’s Ladder:

PAX lined up along the cones facing the North soccer goal.  Perform 1 merkin; run to mid-point and perform 1 Burpee; continue to goal-line and perform 2 Merkins, then back to mid-point for 2 Burpees.  Continue up to 7 Burpees.

Al Gore for the six and then Mosey (briskly) back to the flag for some Ring of Fire, Dolly, Rosalita and Superman.

Number-rama, Name-a-rama and COT with a wonderful, stank ball of man as YHC took us out.

Announcements:

• Clown car heading down to Hampton Roads this weekend – Swirly, TYA, Bleeder and others; Hardywood has 11/26; Rosie has 12/10 — Continue to Headlock and jump in a clown car if you can one Saturday.
• 2.0 Friendly workout this Saturday at Gridiron – Honeydo has the Q.
• Order your RVA shirts on MudGear now.
• Special 1-hour Thanksgiving workout at Mary Munford – 0530 – 0630

NMS:

The gloom has really set in for November with darkness and cold in abundance.  Sometimes it feels like the gloom outside takes over and stress becomes overwhelming in these dark days (the Dark Ages as we called them at VMI).

But, the men of F3 RVA break free from that dark hold every morning with an intense desire to be better, do better and get better each and every day.  Keep bringing it 100% gentlemen and let’s keep pushing each other and picking each other up.  It is inspiring to be a part of this group.  I am immensely thankful for you all!

A pleasure to lead as always, thank you.

No more Gumbo for you…