Tag: 45 Minutes of Mary

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

What a great showing today, TYA clowned this morning with 3 young FNGs and Marv head locked his pastor out for Mary. We had 16 regular hard cores, 4 FNGs and one out of town from area 51, PatDown.

The Thang:

Today’s theme was living in the moment; I was not sure how many sets of triple check or SSHs we were going to do.  But I knew we had to beat the Carpenters 100 SSHs so we landed on 125, thanks for all who helped us get to 125 I can’t count that high.

4 rounds of triple check with (run-merkins- deep squats)

2 rounds of triple check with (run-flutter kicks- burpee)

3 rounds of triple check with (run- abs- bear crawl)

Than we single legged squatted and sided hopped on the 4 corner tack.

Ran back to the flag to finish 25 SSHs to take the Gold medal

Thanks again men for letting me lead today!!!  And thanks to Marv for the prayer its always great to be inspired before the day starts.  I am also grateful for you all and this group its been life changing.  Before I started last year my prayer that I said over and over was ” I want to meet healthy like minded men that wanted to push themselves and grow” so be careful what you ask for God will answer your call!!!

Flashdance over and out!!!

It had been a long time since YHC Q’d a workout at 45MoM.  Nothing really changed except for the shiny new traffic circles (more on that later).  10 strong posted for some traditional F3 fun vs. the recent influx of CrossFit WODs.

COP:  SSH, Scap. Merkins, DX, Mtn Climbers…

Mosey to corner and partner up for carry time.  Run down Westmorland, 10 burpees, partner carry down Cary, 10 burpees, backwards run down Commonwealth, partner carry down Grove, and finish with 10 burpees.  Repeato with 10x Super Man Merkins (assume Super Man position at the bottom of each merkin) instead of the burpees.

Mosey to basketball court for Triple Check= run, good form squats and wall runners (merkin near base of wall then push yourself to balls to the wall position, come back down and repeat)

Back to the flag for some ab fun.

COT: Ricky Bobby and Marv spotted a rainbow framing the sunrise, and we simply stopped a minute to take that in.  Nuff said

NMM:  YHC used a couple of CrossFit WODs over the past couple of days to try something a bit different, but today was back to basics.  The partner carry is always a blast, and it needs to be noted that TYA carried YHC up and down the road more than once without a break.  YHC also thought that the backwards run down Commonwealth would be a nice respite.  It turns out that it’s a lot farther than it looks.  Speaking of looks, Wedding Singer should have been looking out for the new traffic circles during the backwards portion of the circuit.

Announcements:

• 2nd F Event Friday 1730 at The Answer- Pre Convergence chance to hang with Gnarly Goat
• CONVERGENCE 0700 Saturday, DogPile with GROW school led by Gnarly Goat at ET’s immediately following the workout
• 9/17 F3 team at Reese Strong 5k: http://www.reesestrong.org/reesestrong-5k/
• 9/24 F3 Team at Spartan, see Toga or just signup
• See Flashdance if interested in Festy run, early Oct.

COP
42 x SSHs
42 x Don Quixotes
NOTE: 42 is the number of events in the summer Olympics. Note there a couple of new events including 7’s Rugby, a must watch! We should try this for a workout.
21 x LBCs
21 x Flutter Kicks
NOTE: 21 is the number of American athletes who’ve dropped out of the Olypmics due to the Zika virus (this number may not be totally accurate).

Triple-Jump
This may no longer even be an official Olympic track and field event but was a good way to test our skills. On the main field starting at one end, OYO, run two trees, perform a triple-jump (not sure anyone actually performed a true to form triple-jump but it was entertaining nonetheless) then do 10 Merkins and 10 American Hammers, repeat 5 times across the field. We came back across the field doing triple-jumps with 5 burpees and 10 LBCs at each stop. THe Pax (and I definitely) needed a 30 count rest after this.

Relay
We moseyed to the track and formed groups of 5 (thankfully we had a nice easy number of 20). A man at each corner with one starting the relay run to the next station (corner). One corner was pushups, one corner was squats, one corner was burpees, one corner was dips. Each team did 3 laps and there was some good competition between teams with sprints between each station. YHC avoided full sprints as the last time I did that I nearly booted.

We finished strong with a ring of fire with burpees, Merkins and LBCs. See you in the gloom.

Pucker out

11 strong including 1 FNG showed up for a tour-de-Mary Munford today. Here’s what transpired…

COP: SSH, Arm Circles, LBC’s, Burpees (5)
Curb Crawls: Descending from 7. Crawl out, crab walk back.
Lazy Dora’s: 100 Merkins, 200 Flutter Kicks, 300 Squats. Partner performs 10, 20, 25 while other is in hold position (plank, 6-inches, squat)
Triple Check: B-to-Wall, crab-crawl to court and begin merkins. Runner runs out backward, does 2 burpees, then returns running forward
Traverse field (out and back) performing exercise at each 25 yard increment. Selection was WWII’s (increment by 3….i.e. 3, 6, 9, etc. Finish at goal line with 24)
Circle of fire: Dealers choice (burpee, merkin, drop and roll). No consecutive choices.

Naked Moleskin:
Oh where to begin. DK brought an FNG (Hyena) who appeared to know a number of other PAX due to past working relationships. YHC appreciated his good humor and take-it-in-stride attitude as we cycled-through the curb crawls (at times laying down and laughing on the pavement). On the way to the field a number of the PAX nearly ran into the tomatoes. Not a bad situation to be-in by the way. Kevin Bacon equated the near collision as something akin to a “beaver traffic jam”. (Disclaimer here…he said this was the name of a friend’s band…the name of which was thought-up by the friend’s grandmother…so that of course makes the whole reference strictly innocent and wholesome). After that, there was a fair amount of good chatter during the lazy-doras as it kept everyone in one place. It was then DK announced M had gotten him a cat for his birthday. The cat’s name by the way is Art Monk (presumably anointed given his fine tenure with the Jets and Eagles). YHC has two questions: Does Art Monk know about this and is he ok with it? Does the cat know about this, and could he really be a Dallas fan?

Anyway, YHC personally liked the mix on triple check but others may differ. Appreciated DK helping me navigate participation in a triple-check of just 2 people – something I had never experienced. During the ring of fire it was aptly pointed out that there was little difference between the merkin and the burpee. YHC won’t choose that again.

Many thanks were extended to DK for hosting the run and social yesterday…Clearly, much thought planning went into it (including maps – which some regretted not using…er TYA)

7 weeks until the BRR – just ask TYA. (I didn’t have the heart to tell him I thought it was 8 weeks.)

I had fun guys. See you in the gloom.

Saab abides

Big thanks for Pucker stepping up  and taking the second half of the Q.  Also I am glad to see Lab Rat wearing shoes.  15 Hardcore regulars and 1 FNG showed for a co-Q morning.   I have traveled to other groups and our strength of our group is everyone stepping up and leading in some way this is special for I do not see this level of leadership in other groups.

My Thang

50ish SSH I am not sure where we stopped

10 Merkins

20 Flutter kicks 2 count

4 corner 4 rounds of running one lap than 10 hanging knees to chest, 5 under/over hand pull ups, 25 dips 25 flutter kicks 2 count.  Ran back to the circle to turn the Q over to Pucker.

Pucker Thang

4 rounds of triple check, Run-Plank-sit against the wall

Indian Run two lines back to the flag

5 minutes of Mary with Ring of Fire: Merkins – Flutter kicks – American hammers

Thanks to LabRat for taking us out with a heart felt Prayer.   Thanks to Hardywood for bringing FNG – Lemon!!! Welcome Lemon to the F3 brotherhood

Its always a honor to lead so thanks again my F3 Brothers!!!  I will be the the River for the weekend so I will miss Hardywood’s Q at dogpile, bring the beat down for the men on sat Hardywood!!!

12 Faithful and one moron showed up for some Mary this morning, and to make fun of the only guy in the RVA pax that could forget to wear shoes to a workout….Lab Rat.  Not to let that slow us down though, let’s get busy:

COP

-Mosey around half the grounds, finding the grassy path where possible

• SSH IC X28
• Don Quixote IC X20
• Arm Circles IC X10 little X5 big, Reverso
• Crunchy Frogs IC X15
• LBC IC X30
• Merkins IC X10 (15?)
• Partner Leg Toss X25, Flapjack

THANG

• Ultimate frisbee-  Divide into teams based on who did leg throws first or second.  Any time frisbee hits the ground, pax does excersize of Q’s choosing.  Interceptions, the intercepted team does excersize. Upon score, the team scored upon moseys to opposite end of field.  Excersizes included:
  • Merkins
  • LBC’s
  • Squat Jumps
  • Deep knee bends
  • Crunchy Frogs
  • Burpees (upon interceptions)
• Mary- 1 minute of Superman

BOM/COT

• A life worth living does not necessarily mean being comfortable.  YHC really butchered the quote he wanted.  Here is the true quote:
  

  On the frontlines-in humanitarian crises, in wars overseas, and around some kitchen tables here at home-I’d seen that peace is more than the absence of war, and that a good life entails more than the absence of suffering.  A good peace, a solid peace, a peace in which communities can flourish, can only be built when we ask ourselves and each other to be more than just good, and better than just strong.  And a good life, a meaningful life, a life in which we can enjoy the world and live with purpose, can only be built if we do more than live for ourselves.  -Eric Greitens, The Heart and the Fist

NMS

So the plan for the day was to do something lighter for those that had already been pummeled by the massive beatdowns from earlier in the week.  A nice game of ultimate frisbee with some excersizes thrown in for good measure seemed to fit the bill.  Also planned was a “half time break” COP.  Once we got in the action though, all that got thrown out the window, and plenty of excersizes were there for the taking.  “The every time the frisbee touches the ground”  turned out to be a death sentence, as everybody forgot how to catch.

Of course, there were a few standouts, and TYA was not a member of that group.  Sippy is the clear player of the group, which everybody pretty much knew.  The rest of the pax each had their moments of glory, and everybody got plenty of running in.  While confiding in Sippy Cup preparing this workout, the concern was that the runners would run and the non-runners would stand around a bit, but that wasnt the case at all.  Plenty of hustle from everybody and WAY more excersizes were performed than expected.  Turned out to be a pretty good mix of fun and work.  YHC was completely drenched in sweat by the end.

YHC would be a horrible Q if he didnt mention that Wilson caught the game-ending touchdown/basket/point/homerun thing to end the game, even though the “shirts” were up by at least one heading in to that  drive (it was not the “game winner”).  The skins were the clear losers, being that they had an extra man, lost the match, and YHC is sure that he is not the only one scratching his back on anything with a rough surface he walks by from doing LBC’s sans shirt.

YHC hopes everybody enjoyed this morning as much as he did!

Lab Rat out.

16 Faithful posted for a fun 45MOM beatdown.  TYA EH’d YHC to Q today and planted the shovel flag to save me time…..thanks brother.   I tried to plant my own shovel flag once I arrived at the AO, but the dirt was just too HARD.  So  back into the car it went and we were off to start a Fudd Q:

COP:

Abe Vigoda x 15

SSH x 30

Mountain Climbers x 15

Flutter Kicks x 30

Merkins x 10

Mosey to the Tennis Courts for the first ever version of “It Sucks to be Last”:

Line up on the west sideline and Bear Crawl to the next sideline on the first court, then sprint to the far east end of the tennis courts.  Last man to cross the last line does 5 burpees, 20 merkins, then maintains the “Superman” position until all the PAX are done with the evolution.  The rest of the PAX continues to do bear crawl/sprints from end to end of the tennis courts until a winner is declared as the last man to finish each sprint stops and does the aforementioned exercises.  I think we did 6 or 7 sprints until YHC called an audible and declared that double elimination would be in place moving forward (the last 2 men on each sprint would drop out and perform the requisite exercises).  I think we did around 10 or 11 sprints total and the last two PAX to race were Marv and Swirly.  Tclaps to those fellas for being the last two standing. Their reward was 5 burpees.

Mosey to the soccer field for the Tunnel of Love:

Form two lines facing each other at the West end of the field and lock arms in squat position.  Each two man segment bear crawls through the tunnel created by the rest of the PAX until we reached the East end of the field.  Swirly gave us a 10 count.

Count off by two’s for Ultimate Frisbee.  Team 2 removed their shirts and play commenced.  The shirtless team won 2-1.

Back to the shovel flag for some Mary:

LBC’s x 39

Hello Dollies x 20

Cross leg lifts – each leg x 10

Superman x 2

COP with prayer by YHC

Moleskin:

Way to bring it fellas!  Today was fun and YHC was impressed by the effort each man displayed.  Swirly impressed everyone by being one of the last 2 men standing at the end of the “Sucks to be Last” evolution.  I had remembered Swirly being less than exemplary at bear crawls, but apparently he has been practicing his technique as he and Marv smoked everyone to be the last 2. Dedication and persistence pay off, as Swirly continues to show us.

Ultimate Frisbee was met with enthusiasm by all.  YHC had intended to base the decision on which team took their shirts off by Lab Rat, but since he was not in attendance we went with TYA. Several notable plays were made, but the one that stands out in YHC’s mind was a sliding catch by TYA that deserves a place on the Sportcenter’s top ten plays off the day.

Announcements:

BT and Toga are recruiting for the Spartan race on 9/24.  Pucker expressed interest and BT says he will pick him up.

Fudd out

17 Strong posted for a pleasantly damp 45MOM beatdown.  Flashdance planted the flag and EF took the helm.  Here’s how it went down.

The THANG

Mosey to side field for warmup COP

COP

• SSH
• IW
• Merkorama (Regular, Wide, Diamond)
• Monkey Humpers
• Burpees OYO

Mosey to the School wall

5 Minute People’s Chair while passing Coupon down the line and back

Mosey to tennis court fence

• Donkey Kicks x 50
• Carolina Dry Docks x 50
• 2 ct Flutter Kicks x 50

4 Corners around soccer fields

• Pullups and Hanging Gas Pumps x 10 each
• Jump Squats x 20
• Burpees x 10
• 2 ct Mountain Climbers x 20

Mosey to mid-field

Bear Crawl of Fire

Mary – LBCs, Crossover Leg Raises, APDs

Mosey back to shovel flag

MOLESKIN

Observations from the morning:

• One would potentially need an ax, chainsaw, bazooka, dynamite, tank or other heavy machinery to take off with Sippy’s bike, while simply needing to grab the keys off TYA’s hood to take off with his car
• If you get to the AO by 0510ish you may have a chance to beat the Swirly bird to the worm
• If you’re ever stranded at Busch Gardens, just reset the ground
• YHC’s weinke is always a source of chatter
• TYA and BT will sport matching Free Soup shorts at a beatdown in the near future
• The fence can withstand 850 kicks from a bunch of jackasses, excuse me donkeys
• Bear Crawl of Fire should be done in a tight circle, multiple PAX at a time, or probably not at all
• Should’ve gone full honeymoon suite and added some Pickle Pounders to go along with the Monkey Humpers and Alabama Prom Dates

Men, thanks for coming out and making YHC a better man.  Hopefully you all walk away feeling like better men as well.  It was a privilege to step out front and lead once again.

COT

ANNOUNCEMENTS

Regular Workouts all week

Congrats to Rosie on his outstanding half marathon

Others?

19 turned out for a Thursday morning beatdown at MM. This is what transpired…

COP: DQ’s, SSH, Freddie Mercuries, Box Cutters
Trees: Tree to Tree alongside MM. Ascending Merkins at each tree. Alternate crawl/run between each
Field: Jacob’s Ladder…WWII situp at mid-field, burpee at end. Begin at 1 and then ascend from there. Finish at start with 10 burpees.
Track: 4 corners with quasi-suicide…Merkins, WWIIs, Jump Squats, Derkin. Once you arrive at next point, advance back to start and redux. Finish on 4th station
Burpee shuffle and a few minutes of Mary

NMS:
YHC’s morning got off to a great start once he caught sight of TYA’s colorful (and one assumes clean-smelling) shorts. I don’t know if they were more apt for a Dead-concert, but they served as a nice diversion. TYA felt compelled to point out that he had purchased them off the bargain-rack – something we had already deduced upon first sight.

We welcomed 3 FNG’s today (see above) and we look forward to their continued participation in F3. TYA was kind enough to introduce himself to them as the “resident wise-ass”…again, another factoid they simply would have observed themselves given a few minutes with the PAX.

Lab Rat was on point today calling out many of the workouts YHC had planned right before they happened. YHC chalked that off to Lab Rat’s keen sense of perception, skills in abstract geometry, and YHC’s lack of originality.

Reminder, Tuesday is bring as many new and existing PAX to the workout (there are 3 AO’s that day). Our goal is 60 although Bleeder suggested we should shoot for and even higher number.

I had fun guys. Thanks for putting up with me this morning.

Saab abides.