Tag: 45 Minutes of Mary

“Do not let what you cannot do interfere with what you can do.” – John Wooden

24 brave warriors greeted the day at 45 Minutes of Mary.  Success was there for the willing and resilient.

COP – 20 X SSH, Imperial Walker, LBC, Freddie Mercury, X 10 Merkin

8 Is Enough – Dividing into two groups each member of the respective team was to complete 8 Stuart Scott (or Boo Ya) Merkins with each member of his team.

Ladder – At each stage complete the following Freddie Mercury, Pube Puffer (or as the prudes call it Split Jacks), Merkins. Start with 5 at the first ladder, 10 the next ladder, etc. to 25.

Jacobs Ladder – On the soccer field start with 1 WWII sit up at the goal line, run to the center line and complete 1 burpee.  Run to the next goal line and complete 2 WWII sit ups.  Run back to the center and complete 2 burpees.  Etc. to 11 burpees.

2 rounds of Polar Bears.  One to midfield, recover and back to the start.

Mosey back to the flag, COT, numberama, namerama, Marv took us out

Moleskin – TWENTY FOUR MEN! Absolutely outstanding. YHC is pleased with the turn out and honored to be associated with this group of men. We got in a ton of work this morning and it was a beast. Boo-ya merkins are no joke, and YHC thought surely the pax would all be spent.  Only to find Swirly pounding out more merkins.  YHC has it on good info that he is training for the apocolypse or a prize fight. Details to follow.

YHC may be guilty of overnaming. Unfamiliar with the term Split Jacks, Pube Puffer (which is way funnier) was a created term that is juvenile and technically correct.  It will be relegated to the naming bench until further notice.

News – Humpday Happy Hour next Wednesday at The Yankee Aggressor’s Southside Chateau in beautiful Bon Air. This is not a time share opportunity. Please see backblast for details.  http://f3nation.com/2016/11/07/hdhh-wednesday-november-16/

F3 Hampton Roads is in full effect.  Richmond will be leading workouts through the first weekend of December.  The next clown car headed down from Richmond is 11/19.

Shirts are available in the F3 Mudgear Store.  Do not give any to Bleeder. http://f3.mudgear.com/collections/va-richmond

The most valuable tools we have in our arsenal are eye contact, a firm hand shake and being the best versions of ourselves. It can seem inconsequential to say a name and nickname while looking at the ground. But inconsequential actions can become habits. There is a feeling of ownership when you have to say who you are while looking another person in the eyes.  If you can own it, you can share it.

Be super.

Hardywood

12 Hard core regulars showed up plus 1 FNG — Speedo,  came for my anniversary Q.  Wow what a difference a year makes.  Last year at this time I started at NoToll with BT Qing and we did Old Glory and I almost pasted out!!!  So I thought we would do a version of that today.

The Thang

Circle up for 15 merkins, 25 SSL, 25 LBCs

Than ran one lap

Lap 2-3 we ran to the corners and did 10 pull ups, 25 dips, 25 merkins, 25-2 count flutter kicks

Lap 4 was ran by most but Swirly and Saab did Extra credit lap #5

Than we did DK special the Grinder

25 FMs than bear crawled to next station

25 Caroline dry docks

25 ? not sure

25 jump squats than ran back to the front

2.5 rounds of this fun festivities

Note: This is where Speedo wanted to puke and may have tried, but Bleeder encouraged him to puke in the bushes and not on the tennis court.  Great Job of not puking on the the tennis courts.

Ran back to the flag after the last lap!!!

Thanks to you all for letting me lead today, if my watch was working I could have timed it better, but I was shooting for 3.5-4 miles today.  Its always great to hear FNGs come to our group and tell us that was the hardest workout they have ever done.  Speedo trained for 5 months before he came out today and he was shocked how hard it was.  This is what I love about this group we are always pushing each other to become a better version of ourselves!!! Great work today men and thanks Bleeder for staying with Speedo…

FYI Flip Dog your lateness did not go unnoticed!!!!

Thanks  again my F3 brothers!!!

23 fearless warriors and warrior princesses greeted the dawn of a new day at 45MOM.  In addition to cool autumn air, success was abound.

The Thang:

Appetizer:  20 X SSH, Imperial Walker, LBC, Freddie, X 15 Merkin

Death By Donkey Kicks – Starting with 10 donkey kicks, YHC watch was set to go off every 45 seconds.  With each round more donkey kicks were to be completed in the same amount of time.  Rounds were as follows 10, 11, 12, 13, 14, 15, 16, 18, 20

Run Away – In a similar fashion to “Love Hill” partner up.  One partner runs to the other end of the field and back to the partner who is completing exercises and making their way to the same end point.  Exercises were broad jump burpees, lunges, polar bears

Run Away Again – Same as before, switch up partners.

Bushwacker 11s – Find a new partner for a little tag team 11s.  Starting at one side of the field complete 1 burpee.  The modification is that your partner is elbow planking on the ground and a burpee is completed only when that partner is jumped over.  Then complete 10 Stuart Scott Merkins.  In the merkin position face your partner, chest to ground, on the way back up give your brother a hi five.  Complete and run to the other side.  Start with 2 partner burpees and 9 SS. Complete as AMRAP.

Moleskin:  YHC was away from the greatness of RVA for one week.  This is the first time in months I have missed more than a few posts in a week.  I will save all the sappiness and just say it’s damn good to be back.

TClaps to Athena.  She is a warrior princess and absolutely crushed the workout today!

There was a little 2nd F at Alamo BBQ with Lab Rat, TYA, DK and Wedding Singer.  We are on record for how much we think Two-can has been kicking butt.  When you do the the work, everything falls into place.

Bushwacker 11s were named post workout in homage to seeing the actual Bushwackers at Reunion Arean in Dallas, TX in 1987.  They were in the matches leading up to the main event between the Ultimate Warrior and Andre The Giant.  According to his recent biography, there is a good chance he drank more than 50 beers before the match.  RIP Andre.

Word on the street is there is a merkin challenge in November.  Be ready folks, this should be a fun one.  See Lab Rat for details.

Be super.

-Hardywood

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!!!