18 of the faithful and 1 FNG rolled up to the familiar grounds of Mary Munford for some partner up excersizes.  This is what unfolded:

Disclaimer for the sake of FNG and YHC

COP, all IC

• SSH
• split jacks
• russian soldiers
• arm circles, little and big both ways
• merkins
• LBC’s

Partner Tabatas

• Tabata 1: partner leg tosses
• Tabata 2: Plank/jump overs

Plank Walk Do-Si-Do

• Bow to partner
• Keep same partner, face partner in plank.  IC, plank walk to the four compass points, completing 5 four-count merkins at each point.
• Bow to partner

Human Steeplechase

• Break off in two teams single file lines at one end of fields.  First man on each team planks up 6 feet out, next man completes manuever, then planks another 6 feet out.  Continue leapfrogging as a team to other end of fields.  TD Al Gore when complete.
  • Maneuver 1:  Jump over planking men
  • Maneuver 2:  Crawl under planking men
  • Maneuver 3:  Alternate over/under

Indian Run

• The Blue Angels:  Burpee Indian run back to SF
• Group B:  standard Indian run back to SF

1 MOM

• American Hammers, IC courtesy of Marv

BOM/COT

• Jack London’s Credo, read by YHC

NMS

First off, lets get some business out of the way:  Flashdance was LIFO….albeit he has been MORE LIFO in the past.  Sippy could also be considered LIFO, but since he rides a bike or runs to the AO, he definitely gets more leeway.  Flashdance also brought YHC a sixer of beer too, so that makes it even on this side of the table.  Corporate did not receive any of said beer though, which might be more difficult keeping that out of Flashdance’s permanent file.

Lots of mumblechatter during COP, which caused a slight hiccup in the counting.  That opened up the flood gates for the Pax to pile on YHC, even offering up youtube suggestions and possible relief counters to be brought in.  YHC blames it all on forgetting his beloved signature Buff this morning.  This led to a whole other issue later involving a return of the Lost and Found incident involving glasses that refused to stay put.

Thanks to those of you that actually “bowed to your partner” during the Do-Si-Do.  Moments like that makes Q’ing a blast.

So that brings us to Copernicus.  Poor Copernicus was heartbroken this morning when he found out this was a Lab Rat Q, and he wouldn’t have his “right hand man” to incessantly talk to him through the entire workout.  Apparently, some people find that kind of thing amusing.  Then, his good buddy Lab Rat called on him for a 10-count to see if he had been learning his way thru the F3 Lexicon.  Crickets….  Upon some guidance, Copernicus successfully counted backwards from 10, and the pax gave him an enthusiastic FEBA! to celebrate.  YHC hopes that Copernicus will continue to want to workout within earshot of YHC in the future, after being called out like that.  Much love, brother!

Also, apologies to Marv for stomping on his cadence goal to YHC’s arbitrarily picked number of the morning (28).  That was going to be beautiful, and YHC ruined it.  Once again, lack of #Buff is the culprit.

Welcome to FNG Meat!  He was a boss this morning during partner tabattas.  Another former baseball player (pitcher), although YHC forgets where he hails from.  Hopefully Rosie can post up a detail or two in the comments.

Other than that, the group pushed hard this morning, and lots of calories were burned.  Well done, men!

Lab Rat

 

18 strong and able men came out  this morning for a festival full of surprises!! Thanks to Lab Rat and Circle K we had two shovel flags. I am grateful for the new shovel flag and will gladly pony up. We had a second timer come back: Opus,  great job today you did not quit that’s what matters..

Thang: Mosey to the soccer fields for 5 minutes warm-up.  Than we lined up for Merkins runs of 10-20-30-40-50 running to the other side and building up in reps. Next 25-50-75-100 flutter kicks up and back. This completed the width of the field so now we ran the length of both soccer fields. 50-100-150-200 deep knee squats.  Next came the 10-20-30-40 reps and run mountain climbers.

Mosey for 1.5 rounds of 4 corners: consisting of 25 dips, 25 LBCs 10 pull-ups and 10 hanging knee to chest.

Mosey back to the flag

COT: I was liven on the edge this morning, feeling grateful for this weekend that we can  honor all the fallen and current warriors out there fighting for our freedoms. I was watching my two girls playing in the back yard and thought of how amazing this place really is and how this is not by luck or chance but men putting their lives on the line so we can enjoy our families.

Closing:  Lab Rat gave a very thoughtful prayer, thanks again fellas for letting me lead. I hope you all have a great weekend I will be at the beach!! see you all in the Gloom

Thanks again to Lab Rat and Circle K, I love my shovel flag now feel like part of this crazy group…..

Flashdance over and out

You always remember your first time.  The nerves, the heavy breathing, trying to have a gameplan but realizing that you really, ultimately, don’t know what you are doing.  And it’s over long, long, long before you thought it would be.

Yes, the VQ is something you will never forget.

Little did I know that one year ago, at a client lunch with the leading heating and air company in the Continental United States, it would be me that would be convinced to try something to improve my life, not the other way around.  But that is exactly what happened and after one year of free loading on Thursdays with other stalwart leaders Qing 45 Minutes of Mary, I decided enough was enough and it was time to step into that ring…that ring of men that surround you on the corner of West Moreland and Grove and are looking at you to deliver them a 45 minute workout that gets their day off to a good start.

The Q

Quick run around the school and we circled up for warm-up exercises…

Good to see Razor and Hardywood in the circle…you know its going to be a good Q when you see fresh faces around the circle.

Little known fact…after a miserable freshman season at UVa wearing #30, I asked the coach if I could change the number.  #30 was actually a pretty cursed number as the guys that wore it before me all had terrible careers.

Anyway, the only other jersey available was #24…the problem was that #24 was just retired because it was worn by Jim West, the former baseball coach at Virginia.  So our pitching coach sent the jerseys to his mom in Chicago and she ripped off the #2 and #4 and reversed them for me to wear #42 the rest of my career.

While I never set the collegiate baseball world on fire, or even a dull warmth, I had a much better season as #42.  So it became my favorite number.  Then, in the early part of the 00s, professional baseball decided to honor the race barrier breaking player Jackie Robinson by retiring the #42 in all of professional baseball.

I can tell you, it is a ton of fun telling my 8 year old that Dad’s number is retired in every professional baseball stadium in America…and it’s proven by “Robinson” being above the retired jersey in outfield walls across the country.

Unfortunately doing 42 Side Straddle Hops is a lot…as is doing 42 Mericans and 42 Burpees, so we conveniently shaved 20 to do 22…

SideStraddleHops (22), Don Quixotes (10…arms flailing), Arm Circles Sippy Style (12…do not let your arms down…front, back, front).  LBCs (22), we then turned around and did 22 Mericans…someone started singing “Turn Around Bright Eyes” by Bonnie Tyler,  https://www.youtube.com/watch?v=lcOxhH8N3Bo and that song was actually stuck in my head throughout the Q.  Click on that link…you are welcome. We finished with a dozen Burpees on our own.

Somewhere around October, Loose Goose, who we all agree we miss and need to figure out where he’s been, introduced the Lucky Horseshoe to the 2nd Thursday of each 45 MoM. The point was that you could use it as a bench mark to see how you are improving from month to month.   It was a brilliant idea because it served as tremendous motivation to work hard and consistently come out to the Q.

The problem was, the Lucky Horseshoe sucks.  It’s really hard and somewhat mind numbing. By February, we punted this tradition.

It was brought back today in a modified style, termed “Golden Horseshoe” in honor or Loose Goose and hoping to wax nostalgic about Thursdays gone by.

Mericans (10)

Mericans (10)  Storm Squats (10)

Mericans (10) Storm Squats (10) WWII Sit Ups (10)

Storm Squats (10)  WW II Sit Ups (10)

WWII Sit Ups (10)

Five laps around the track were mixed in.

A year ago, at my very first F3 experience, Loose Goose Q’d and brought a frisbee.  To honor that day we tossed the frisbee down the field and did an exercise to that frisbee.  First one there got to throw it next.  Highlights…

Hardywood’s Lunges…could be the greatest lunges of any F3 workout.  Ever.

Hardywood’s toss after that…which went right to Bleeder.

Sippy, by far, the best frisbee tosser of the morning.  This should come as no surprise as Sippy is a very good athlete with tremendous leverage in his right arm.

Since we had a frisbee and we had a field and F3 is the ultimate workout, what would be a better collaboration between the three of those than a 5 minute game of ultimate frisbee?  In hindsight, the teams should’ve been split up by shirt color (dark vs not dark) but instead we just counted off and split the teams into two.  This posed all types of problems considering we are all pretty similar looking dudes wearing the same thing.  Ultimate Frisbee is a bit half baked in terms of a workout, but I think that it has true potential.

We finished by doing the run of the indigenous people back to the flag where we honored TYA, a 45 MoM hall of famer, by doing 1 minute of American Hammers (formerly known as Russian Twists.  It was around mid January we ratified the unspoken rules of 45MoM that Russian Twists would become American Hammers).  We finished with :60 of Alabama Prom Dates as called by Bleeder who was that client that invited me one year ago to F3.

It’s always good to see everyone driving, biking or walking in from the Gloom.

We need to check in with Loose Goose.

MARV

Cranking amps are the numbers of amperes a lead-acid battery at 32 degrees F (0 degrees C) can deliver for 30 seconds and maintain at least 1.2 volts per cell (7.2 volts for a 12 volt battery). In other words, CA/cranking amps determine how much power you have to start your car in most climates.

For those of you who missed it Saab had car problems, thanks to splinter for a speedy Uber ride home.  I mentioned that the cause of the car issue was due to cold cranking amps and the pax replied with “ha ha that’s funny”  well I hope the car makes a speedy recovery Saab!!!

Ok lets get started: 17 motivated men were up at o dark thirty for 45 minutes of Mary.

COP

5 minutes of chiropractic approved stretches plus rotational Merkins 10 left 10 right

Plan of the Day:

6 rounds of 4 square: Station 1-20 Merkins station 2-10 two count hanging flutter kick station 3-10 over hand pull ups, station 4-20 two count SSHs.

Rounds 5-6 consisted of 20 mountain climbers, 10 hanging knee to chest, 5 under hand pull ups and 20 jump squats.

Grand finale: Merkin 10 count Indian Run back to the flag.

Well thanks again men for letting me lead today. I always feel humbled and blessed to be apart of this group!!  FYI  Lab Rat informed me that my flag was not up to F3 standards so I will be going back to the hardware store to make the approved flag.  I will present the flag for a CGI (commanding general’s inspection) ie Lab Rat for his approval.

See you in the Gloom, its was great to see Flipper back in action!!

 

14 showed up for what YHC hopes proved to be a good beatdown. This is what transpired…
– COT: SSH, DQ’s, Merkins, Squats, (and perhaps something else I can’t recall)
– 2 burpees at each tree from one end of the school to the other
– Doras (sort of). Partners complete 100 Derkins and then 100 supine pull ups while other runs out and performs 5 dips…and then 5 incline merkins
– Ascending reps across tennis court..stop at at midpoint, exercise, run to end, then backwards run to start. Ascending reps at each stop (e.g. 3,6,9,12). Burpees (x1), high knee jumps(x2), squats (x3), merkins (x4), LBCs (x5)…maybe that was the order
– Everyone lines up holding legs at 6 inches. Person on end jumps over each PAX…repeat (indian pole-smoker arrangement)
– Ring of fire merkins…once completing 10 reps, bear crawl around circle.
– Burpee shuffle: Person calls out number 1-3 (HoneyDo special). No consecutive numbers allowed.
– Indian run/Native American run (what have you) around perimeter back to flag.

NMS
Fields were deemed unusable so YHC took the hint this time and moved the “multiplier” to the tennis courts which actually worked out better (easy to locate the mid-point, and less chance of tripping when running backwards). It was about the time that we were counting up by 4’s that Flashdance showed up. It was questioned whether he was truly LIFO, or just extremely early for tomorrow’s RAMM. Anyway, he broke some speed limits to get there so we appreciate his resolve.

YHC could not hear what the mumble chatter was during the COT…too focused on counting. Certain it was at my expense (sorry I missed it). Otherwise we all tried our best Doner Kebob imitation by throwing out a “Hi Roger” here and there. YHC instructions were vague as usual: A quick ask to Sippy to start a count (of PAX) turned into a simple upward-count. TYA responded by saying he had never heard that method before…live and learn.

Announcements: RAMM on Friday (Saab will Q). TYA will be sending BB’s regarding Wednesday evening training runs for the BRR. I’m sure there is something else I missed.

Saab abides…

Nine faithful posted in the light rain, in anticipation of upright APDs.  Nine more likely fartsacked, in anticipation of upright APDs.

THE THANG:

Mosey to the usual spot for COP: Russian Soldiers x25, Carolina Dry Docks x15, Upright APDs with a twist x20, Breakdancers OYO x20, Stick in the mud (back lifts) x15.

Mosey to the track for four corners around the track.  5 pullups, 10 supine pullups, 15 dips, 20 LBCs. Repeato x3.

Mosey to the tennis court for Sally, Merkin Edition.

Indian Run around the track for one lap.

Triple check in the grass next to the tennis court: bear crawl/crawl bear to the net and back to the baseline, flutter kicks, Richard Kimbles

Mosey back to the shovel flag.  Sally, Squat and Jump Edition.

COT

NMM:

If there was a theme to the workout, it was “things YHC needs to work on:” lower back, pullups, Sally, crawl bear.

YHC thinks Saab paced the PAX during four corners.  Dutch maintained excellent form on the pullups despite a long frame – nice work.

Some of the PAX arrived wondering whether upright APDs would make a return.  Wonder no more.  Most of the PAX were spent after three reps.  The poor M’s; clearly, these are underutilized muscle groups.  Splinter was the only exception, maintaining the count for the PAX through the exercise.  Who knew he was a kama sutra master?

TYA suggested that a good Q would keep the PAX dry.  YHC thought he meant that an excellent Q gets them wet and dirty, so PAX proceeded to Sally on the wet tennis court, and then Richard Kimbles in the wet grass.

Wondering who Sally is?  Check out Rosie’s post from Gridiron:

http://f3nation.com/2016/04/09/whos-sally/

Announcements

One slot left in the BRR.  Sign up with TYA.

Sign up to Q!

17 gathered at MM under a perfectly Gloomy predawn moon for a solid beatdown and superb counting.  Here’s how it went down…

Mosey to area adjacent to basketball blacktop for COP:

20 x Copperhead squats, 12 x Merkins, 25 x SSH, 10x forward arm circles (sm/lg), 10x backward arm circles (sm/lg)

Mosey to Soccer Fields.

THE THANG:

Blackjack:  line up on one sideline of soccer field, run to far sideline to perform 1 merkin, run back to original sideline to perform 20 LBC’s (21 total reps).  Continue with merkins escalating to 20 and LBC’s de-escalating to 1.  Plank until entire PAX is finished.

6 MOM to include Bay City Scissors x 10, Captain Thor x .875, LBC’s x 25, Freddy Mercury x 15

Mosey back to the VSF at fellowship pace for COT.  Swirly took us out.

MOLESKIN:

Welcome, Bilko!  Great to have you out and looking forward to seeing you again often at future workouts.  YHC wasn’t really sure what he would ultimately do today, but it appears that he has a tendency to fall back on exercises that involve escalations, pyramids and running.  The morning started off without a hitch, and much laughter was had for Bleeder bullying TYA about his techinique. But it was clear that spending 2F time with both Saab and Lockjaw (both with MBA’s in cadence) and some hops-infused imbibements at HDHH (thanks again, Flashdance!) the night before definitely culminated in some difficulty with counting and attention span for YHC in the COP.  Then again, maybe the daydreaming spell was caused by the fact that YHC had just realized that he had started the workout without a SF, or wondered whether or not 45 minutes was enough time to accomplish everything he had planned (it wasn’t even close), or found himself lamenting that we probably wouldn’t get to see TYA in tights for another 6 or 7 months?  Who knows, but one thing for certain is that the laughter and general jovial attitude came to an abrupt halt with Blackjack.

Sorry, fellas.  There was a whole lotta suck factor in that thing:  210 merkins, 210 LBC’s and 3.2 miles.  It seemed like it would never end.  I almost wrote “Blackjack” as the only word for “The Thang.”  As Marv noted, a 5k with a bunch of merks and LBC’s mixed in.  Or a merkin ladder with a bunch of LBCs.  Either way, much pain. Spotter and Protest looked like they were fresh off the set of Chariots of Fire, finishing well in front of the PAX and even knocking out some WW2 situps while waiting for everyone to finish.  Swirly and Saab finished strong as well.  Well done!  YHC missed the mumblechatter from the other side of the PAX but is confident that Lab Rat was keeping everyone in check.  On the way back to the VSF, Oyster employed a Billy Run and pushed past most of the PAX.  Atta boy, Oyster!  Way to finish strong!  At the COT, most of the PAX commented that it was difficult to keep up with number of reps.  Duly noted and will make an adjustment next time.  T-claps to Swirly for delivering a powerful prayer to send us out.  Afterall, he never has been one to mince words.

ANNOUNCEMENTS:

Thanks again to Flashdance for the 2F last night.  A great time was had by all.

BRR- see TYA for signup.

Lab Rat needs volunteers to assist with the Mary Munford Kids’ Running Club this Monday since TYA bailed on him.  Shoot him a text if you can help.  See Marv about how to go about getting background checks.

Earth Day is tomorrow.  See Wedding Singer about getting a T-shirt.

Today was fun and terrible!  See you in the Gloom!  Aye!

13 Faithful and 2 FNG’s gathered in the gloom to put an exclamation point on the morning. YHC cleared the road block on I-195 just in time to plant a shovel flag have a minute to gather his thoughts. Here is what transpired:

Morning jog around the campus, gather Sippy Cup on the way out of the lot

COP (on the newly open fields)
All COP excersizes IC
-X20 SSH
-X20 Split Jumps
-X20 Copperhead Squat
X10 little arm circles, X5 big arm circles. Reverso
X10 merkins
X30 LBC

Mosey to Grove side of school for curb crawls AS A GROUP
-bear crawl forward, X10 merkins
-bear crawl right ten shuffles, X10 merkins
-crawl bear back to curb, X10 merkins
-bear crawl left ten shuffles X10 merkins

Mosey to pavillion
-Pole smokers X50 OYO

Mosey to track
“It’s a friggin triangle, People”, aka 5 corners
-X10 pullup/chinup
-X20 dips
-X20 incline prom dates
-X20 ,merkin potpourri, switching styles every X10
-X20 leg lifts
rinse and repeat until YHC says stop

5 minutes of mary:
-flutter kicks, american hammer, LBC, WWII situps, dying cockroaches (maybe another?)

BOM, YHC took us out.

NMS
TBH, this morning was a bit of a blur, and YHC has an exam to study for, so hopefully the Pax can fill in some good nuggets in the comments. A couple things though:
-Most of the mumblechatter this morning was during pole smokers, which YHC, a noted expert on mumblechatter, cannot fathom. YHC was too busy gasping for breath to hear what the topic was.
-Spotter has a twin! Welcome Sniper!
-Tramp Stamp has a friend! Welcome Dutch!

Announcements
-Happy hour on 4/20 at Ellwood Thompsons. Flashdance is Q
-BRR has a couple spots open. See TYA

Always an honor to lead you men, thank you for the opportunity.

Lab Rat

10 gathered on a morning which held much less rain then expected. Here’s what transpired:

COP: DQ, SSH, LBC, Flutter Kicks, Merkins. Escalating burpees between each (maxed at 5)
Escalating Merkins with curb crawl – max at 5
(Brief) Suicides: Run out, standing jump, return and perform 5 standing jumps (high-knee…whatever they are called). Progressed across the tennis courts
Four Corners: 5 Burpees, 10 Dips, 15 Merkins, 20 LBC’s. Five times around the track
Stop-drop-roll shuffle
Ring of Fire.
Indian run back to base.
2 minutes of Mary (Freddy Merc’s, Flutter Kicks)

Moleskin:
Prior to starting out, Spotter demonstrated his stealth maneuvering skills by appearing out of nowhere. As we commenced the COP, mumble chatter ensued – from the usual suspects. YHC was concentrating on his counting so I cannot comment on what was said. After the curb crawls, had intended to add-in pole smokers in at the pavilion, but the tomatoes had gotten their first, so we went right to the suicides. Shout-out to spotter by over-achieving and adding a round – which we all subsequently followed.

During 4 corners, YHC attempted to go easy on the arms. Many were smoked from WDog the day before, so dips were understandably a challenge for many. Otherwise, Sippy, Spotter, and Swirly led the pack.

Stop, drop, roll was a big hit as usual, with Swirly first providing the demo. Note: YHC enjoyed watching TYA’s approach which was more of a slow down, lower oneself gingerly, and let one’s ballast gently roll-self over. YHC’s were strikingly similar, just lacking the finesse.

Announcements: Thoughts and prayers to Chum and his family. Upcoming 13 mi race trail run (see Lab Rat and TYA). Happy hour at ET on the 20th (Flashdance will send out BB to confirm attendance.) Rosie Q at Dogpile on Saturday – not to miss. Trail run on Sunday: Lab Rat has a 9 miler he is leading but shorter options will be available. (Remember: Only a few frigid days left in the season to catch TYA in his running tights!)

Nice to hear the good reviews regarding the many new AO’s around Richmond.

Saab abides

19 faithful arrived for a good morning workout in the gloom.

The thang – mosey around school for COT.

Disclaimer. SSH – 35 count,  Hand release merkin – 10 count,  Don Q – 15 count, Plank dips – 15 count

Mosey to tennis courts for warm up sprints – 80%, 90% 100%, 100%

Newton’s Beast – burpees, WWII situps, alternate bear crawls and runs on each section, alternate crawl bears and backwards run in sections, WWII situps, burpees

Ring of Fire – 20 merkins total, plank

Superman

Mosey to school for Triple Check – people’s chair, flutter kicks, run

Mary – American Hammers, Rosalitas, Freddie Mercury

Run around track loop back to flag

 

Good to be back in the saddle again boys after a good 6 month hiatus from Q’ing. Great showing by the PAX at Mary Mumford, always seems to attract the F3 Richmond folks by the masses. Special thanks to Marv for bringing us home with prayer, that guy can really bring the gospel.

YHC was quite surprised to find out the field was closed from BT, thankful I got a heads up before lining up at the trees. A beast can take place just about anywhere though. This particular modified beast, properly known as Newton’s Beast, was brought to you by Isaac Newton’s famous quote ‘what goes up must come down’. Sometimes knowing what is coming next is worse than not knowing, especially when it involves more burpees.

Lots of announcements recently of other workout locations being opened – Tuesday runs near UR and Mechanicsville, Wednesday at Dogpile and Thursdays in west end. Let’s get out there and show some support.

Thanks to YHC’s nephews, Chicken and The Egg, for joining and leading the charge today, and Babyback who joined from North Carolina.

-Singer