Mary Munford Elementary
16 got their mosey on at 45MoM this morning. Goose previously let the PAX know we were tackling the Lucky Horseshoe today, and here’s how it went down: Mosey to the corner on Grove for COP: SSH x 20 …
Browsing: 45 Minutes of Mary
16 Dry and Driven men emerged from their Fartsack to attack the day (and the british) at 45 MOM. The weather was nearly perfect. 60 degrees, slight rain, no stars. YHC was hoping for much worse weather, man do I like it when the gloom gets gloomy!!!! Despite the lack of driving rain, the PAX left 45MOM drenched and muddy. A great time was had. Here is how it went down. The Thang Mosey to the basketball courts, Paul Revere Starter (1 if by land two if by sea, so everything is either and 11 count or 22 count). Merkins x…
17 Faithful beat the fartsack this morning for the gun show at Mary Munford Elementary. Most of the PAX seemed to have figured out the parking situation, and @Bleeder planted the shovel flag. An extended #mumblechatter-style “Happy Birthday” to Fudd was rudely interrupted as YHC kicked off the festivities. THE THANG Mosey to the NW corner of the school grounds Warm-up COP (all in cadence/IC) – SSH x25 – Arm circles: small fwd x10, small backward x10, large backward x10 – Merkins – full range with locked elbows and hands off the ground at the bottom x8 – LBCs x…
…showed up for a solid beatdown at 45MOM on a beautiful morning in the Gloom. Humpty Dumpty was nowhere to be seen, but 25 strong PAX were in full force. AYE!! Here is how it went down. THE THANG: Mosey to the corner of Westmoreland St. and Grove Ave (hereby known as the “Safe Zone”) for COP: 25x SSH 12x Merkins 20x Don Quixote 30x LBC 20x Copperhead Squat Mosey to the track on the Westmoreland Side (far away from the gatekeeper’s house) for the B.O.M.B.S., which went like this: Partner up. One partner runs the 1/4 mile track while…
Last September 20, twenty-four men posted for the first F3 RVA workout – the GridIron – at Pouncey Tract Park. For most it was our RedPill Workout. Less than a year later: there are F3 RVA workouts each day of the week; there are events where the men of F3 RVA come together as a team and do things a year ago they would have thought not possible; and there exist genuine friendships formed as Iron Sharpens Iron. To celebrate this growth, to offer thanks for these blessings, and to embolden our focus on the 3 Fs, we’re coming together…
Seven hearty souls braved the overnight storms and emerged through the gloom for YHC’s virgin Q. A brief warm-up mosey brought us to the edge of the soccer fields for the COP: SSH x 25 Imperial Walkers x 25 Hillbillies x 25 Don Quixotes x 15 Mosey over to the east end of the fields and form two-man teams. Buddy Carry (Fireman or Piggy Back) to mid-field, Run to west end, 100 Flutter Kicks as a team; Buddy Carry to mid-field, Run to east end, 100 LBC’s; Run to monkey bar traverse then to the dip bars for 100 Dips…
13 apparent fans of Jock Jams brought their game faces to Mary Munford Park to test themselves and share their good attitudes and cheer with their fellow PAX, as well as the neighbors. THE THANG Mosey to somewhere on the soccer fields. COP SSH x20 Merkins x10 (after brief form discussion) LBCs x20 Russian Soldiers x20 Mosey back to the shovel flag area. The Lucky Horseshoe: Do the below until you finish or Q tells you to stop at the 33 minute mark. Lap 1 around the track* MericansX20 Lap 2 MericansX20, Storm SquatsX20 Lap 3 MericansX20, Storm SquatsX20, Scorpion…
16 posted for 45 Minutes of Mary. The weather was perfect although we could have used a bit more sunlight to conduct our final set of exercises (Initially called “3 Man Weave” but may need to be called “Balls to the Face”). THANG: Mosey to first COP in front of school 20XSSH, 20XLBCs, 20XImperial Walkers, 20XFreddie Mercuries, 15XMerkins Mosey to second COP at Grove/Westmoreland 3 groups of 5 did ladder runs to Cary/Westmoreland Mosey to third COP at Blacktop Setup Triple Check with a wall squat (people’s chair), plank and a run backwards 40 yards then sprint forward 40 yards, 4 rounds Mosey to…
Twenty redwoods, and two FNGs, came out to a very humid #45MinutesOfMary to strengthen their bodies and clear their minds. YHC took the Q, tossing out a winkie which had been carefully crafted for a somewhat smaller group, and electing to improvise instead. This is how it went down, more or less: THANG: Near Shovel Flag — ssh x 30, lbc x 30, merkin x 15, don quiote x 25, hillbillies x 25 Mosey to bus loop area — chiabatta alternating between box jumps and jump squats chiabatta alternating between standing MCs and MCs ascending / descending curb crawls (1 to 5, 5…
12 posted for a lovely RVA morning block party at Mary Munford Elem. Here’s how it went down: Thang: Quick disclaimer then half PAX runs the full block with 5 burpees at each corner. The other half of the PAX completes 12 burpee block presses, 12 goblet squats, 12 Russian Twists: repeato x2 then switch as soon as the runners return. With the PAX now warmed up, begin 12 alternating shoulder presses, 12 lunges with block twists, and 12 sit-ups with blocks on chest: repeato x2 12 woodchoppers, 15 2 count quick hops on bricks, 12 sit-ups w brick over…