Tag: 45 Minutes of Mary

25 loitered around Mary Munford Elem. until it was time to head out into the gloom.., and many were carrying cinder blocks.

Thang: Mosey to soccer fields (more on that later) for COP:  split jumps, scapula merkins, break dancers, Don Quixote

Blockest Round 1: Partner up with one partner doing 15 swings while the other does flutter kicks then flapjack: repeato x3

Round 2: Partner one executes 10 goblet squat with overhead press while partner two does alternating lunges: repeato x3

Round 3: Partner one does 12 tree chops (6 ea side) while partner two does sit-up/hip-ups: repeato x3

Round 4: Block merkin with over head press x 10 while partner holds side plank: started as x3 but scaled back to x2

Round 5: Bridge, Press, Pull-over x10 while partner does breakdancers: repeato x2

Round 6: 2 bent rows + 2 high pulls (10 reps) while partner does semicircle mtn. climbers: repeato x2

Round 7: back to back with partner while executing “The Rocky”= rotating passes of our friend, the cinder block

Back to flag and COT done well by Lab Rat

NMM:  So many things… for starters, someone please tell me the next time there is a sign that tells us to stay off the lawn.  YHC knows the Q is all knowing, but that little sign was missed in the gloom. We don’t want the natives trying to oust us.., again.  Great work by Splinter to EH the guy attempting to kick us out.  Speaking of getting kicked out, Lat Rat’s initial discussion on legalization of certain substances while on school grounds is not supported by F3 or F3 Corporate.  Get thee out to Colorado!  Side note: Does Lab Rat think of these before the workout to get more ink in the backblast?

This workout actually had more to do, but time prevented us from getting in two more rounds.  They’ll be saved for another blockfest or simply used in place for the tree choppers.  There was lots of mumble chatter about that one, and their value may indeed be questionable.  Speaking of questionable, how about those block merkins with presses?  Those even got Lab Rat quiet, and YHC may have been wise for dialing that back to two sets vs three.  Crowd pleasers like that will make another appearance.

It was a great turnout this morning!  Special thanks to our auditors from Charlotte and visitor from Davidson.  We love F3 tourism!

Last but not least, poor Fiona tried to pull a fast one on the PAX by claiming to be an FNG so he could get a new handle.  Nice try, but Fiona will stick.

Announcements:  Stay off the field!

Mary Mumford running club starting in 2 weeks.  It will be on Mondays, and see TYA for more info.

See Fudd to sign-up for last few foursomes in 4/25 tournament for American Society for Suicide Prevention

Two more opening plus alternates if anyone is interested in BRR, see TYA

Contact Toga with any names you’ve got for the Hampton Roads expansion.  The first workout will be 5/14.  The first three Saturdays will be led by Raleigh with the next 3 (6/4, 6/11, and 6/18) to be led by RVA.  We will take a group down for each of our weekends.  Plan now, and let me know if you have a desire to lead one of them.

Stay Classy,

Toga

Seventeen strong showed up for a tribute to March Madness, ignoring the irish holiday celebration. Quick mosey to the basketball courts for 4 right hand and 4 left hand layups before circling up for the basketball themed beatdown.   Here’s how it went down:

COP

– SSH x30
– High Knees x20
– Butt Kickers x20
– Monmouth Slide x15
– Tony Bennett Floor Slap x15
– Melvin Johnson 3 pointers x10 each side
– Dive for the Ball (reverse flutters) x15

The Thang

Dean Smith 4 corners.  Tribute to one of the most influential offensive schemes ever contrived.  The 4 corner offense resulted in the introduction of the shot clock.  Split up into 4 equal groups and spread out to the 4 corners.  Exercises were merkins, jump squats, scorpion dry docks, ball dippers.  30 at each location to reflect the current 30 second shot clock.  Timed circuit for almost 10 minutes, roughly 3 circuits were completed.

Line up on the north end-line for 1-1 challenge.  Volunteers from the PAX were accepted to shoot a 1 and 1.  Miss the front end and the PAX completes 10 burpees, miss the second 10 merkins, make them both then suicide.  Completed 6 rounds.

Split up into equal groups and commence 2 on 2 (or 2 on 3).  Named after “The King and the Duck” who were the legendary street ball duo from LA in the classic basketball hit White Men Can’t Jump.  Play for 4 minutes.  When a team scores the offense does 10 squats and the defense does 10 merkins.  Winning team on the court rotates clockwise to the next court.  Complete 3 circuits.

Mosey back to SF.

Moleskin

Thanks for enduring yet another themed workout for the week.  Honey Do kicked it off with a Caesar theme and YHC had to pickup March Madness today as it is one of my favorite two days of the year.  Swirly had this workout pegged when YHC signed up about 6 weeks ago.  He has been working on his form and it showed today.

YHC underestimated the LOE for 4 corners today.  There was a lot of cardio involved in each station and it showed after three circuits.  Most of the PAX were fairly well winded.  Thanks to Pucker for taking Fudd’s 10 second countdown after the 4 corners.  We didn’t really want to listen to Fudd anyway.

We have tried the 1 and 1 concept before and were equally as bad this time.  TClaps to Sippy Cup who demonstrated his pure form by knocking down both free throws.  This was after 3 front-ends of the 1 and 1 were missed, resulting in 30 burpees from the pax.  His 2 made free throws were welcomed.  For the record we were 2 for 7 on free throws today including missing 5 front-ends.  Honey Do can add, 50 total burpees today.

2 on 2 (ish) was fun and YHC wishes there was more time to get some more games complete.  Leave it to Fudd to complain that he had to play against a series of tall teams.  He did end up knocking one down in YHC’s “eye” as the buzzer was winding down.  Apparently that will be the highlight of his day (and perhaps week).

Apologies for my inability to figure out the lantern.  Naturally it started right up as I went to clean up.  “Best laid plans of mice and men typically go awry.”

TYA asked YHC the significance of #52, inquiring who wore #52.  Who wore #52???  Really???  YHC wore #52.

For those that have not seen this video it’s worth the 90 seconds to check out theMonmouth Bench.

Announcements

• AFSP Golf Tournament 4/25.  2 F3 teams already with more open spots.  See Fudd or his backblast.
• HDHH 4/20 5-7 at ET.  See Flashdance for details.
• WDog starting April 6.  See Swirly.
• TClaps to LabRat for hosting HDHH last night
• Godwin workout in the works for Thursday.  Talk to JVille if you can help take some Qs.

Splinter out.

17 RVA Pax, 1 cameo appearance from Greensboro, and 2 FNG’s met the gloom this morning with joy in their hearts to face what was advertised as a “run heavy” 45 MOM.  YHC did his best not to disappoint.  Here is what transpired:

Warmup lap around the campus to standard COP spot:

COP

SSH X31

DQ (old man style) X15

arm circles:  10 little, 5 big, then reverso

IW: X26 increasing in speed

Incline Prom Dates:  X20 (OYO) for demonstration purposes

THANG

5 Corners, or “it’s a friggin triangle, people” (named after Saab’s now infamous workout). Run the track, stopping at the “5 corners” to do an excersize.  Repeato X3 X2 then continue running the track until all pax are complete.  Advanced version, stop at stations where someone was still working and join in.  Q knows when everyone is done by nobody at stations (everybody running).

Station 1:  Incline Prom Dates X20

Station 2:  Dips X20

Station 3:  Merkinville (X5 of any style merkin, then change styles X4, totaling X20)

Station 4:  Leg Lifts X20

Station 5:  Pull ups X10

Burpee Shuffle

Burpee Indiginous People Run- 1 lap around the campus.  Two columns of EQUAL numbers, do a standard indian run, but drop and do a burpee before sprinting.

Cirlce of Mary:  instead of standard Mary excersizes, pax did 20 15 Richard Kimbles (thanks, Honey Do)

Back to VSF, COT, out with a prayer by YHC.

NMS

So, the mumblechatter started early, when TYA announced (subtly) it was time to commence said workout.  More mumble when YHC led pax out the wrong way.  Love you all, too.  Toga tried to give grief about the run heavy shot called, but to be honest, his heart wasnt in it.

Word was, we could have had the longest disclaimer in RVA F3 history this morning.  There are some people you just dont hand the mic to, everybody knows that.

YHC did his best to remember everything wrote up, but forgot the Richard Kimbles during COP.  Happy to be able to work them in later, though.

Going forward, the Burpee Indian Run should be Indian run with the burpee optional.  Seems like the waters muddied a bit here.

Notables:

Thanks to Toga for dropping back to bring in stragglers during said burpee run.

Rumor has it that Offshore was busy admiring his fancy space shoes and walked smack into a pullup bar.  Good times…

So happy to have Greensboro regular Nancy with us this week.  He invites us all to join in if we are down that way.  It is rumored you can’t swing a dead cat without hitting a COP in Greensboro.  Way to bring it!

Fudd was early this morning.  WOOT!

2.36 miles on the GPS, for those in the run challenge.

Welcome Swiss Miss!  He is a friend of Marv’s that has been in the EH for 6 months.  Does a bunch of international traveling so the names were all over the map….literally.  Pax liked Swiss Miss, and it stuck.

Welcome also to Fiona!  Co-worker? to Lug Nut and had also endured a long EH, but finally succumbed to pressure.  YHC made a joke from Big Bang theory about his Chinese symbol tattoo being for “soup”.  He confessed it actually read “little silver princess”.  You cant make this sh*t up.  Fiona was a slam dunk allyoop.  YHC is sure there is a great backstory on that TAT, he will be looking for him during run days to get that story.

Also, welcome back to a few Pax that have either been absent for a while,or are still pretty new:  Cooler, and Goldberg.  Glad to meet you both

Lastly, way to keep posting Mr. Rogers!  Quickly becoming a regular!

Announcements:

UGH!  Several…see Splinter’s list from yesterday.

 

 

A fairly large number descended upon MM to get a jump start to their day. This is what transpired…

(Pre-meeting – F3 Corporate Office…)

COT: SSH, DQ, Flutter Kicks, Merkins, LBCs. Perform Burpees between each (ascending count)

Incline/Decline Merkins off benches next to school (10 each)

Groups of 3: One person bear crawls 10 yards, performs 10 merkins, then bear-crawls backward start. Meanwhile, remaining 2 in rotation perform flutter kicks and LBC’s, respectively

Sprint back and forth across tennis courts

4 corners around track: Group 1 – burpees (15…should have been 5), group 2 – Squat Jumps, Group 3, Merkins, Group 4, WWII Situps. Groups progress around loop as group complete prescribed number of burpees.

Burpee shuffle: Jog in place, person says go, everyone does a burpee. Repeat around circle. Indian run back to flag

Finish with a few Minutes of Mary: Flutter kicks, Merkins, LBC’s in rapid succession.

Moleskin:
YHC started out by reminding everyone he had an injured back, thus explaining why he wouldn’t be his usual sunshine-and-lollipops demeanor. There was quite amount of mumble chatter during the COT which I couldn’t quite hear, but I’m certain it was both entertaining and likely at my expense. Enjoyed DK’s usual insight and guidance as I solicited input on the next Burpee count.
As YHC then asked the PAX to count off by 4’s, Tramp Stamp made a brief attempt to form a 5th group, but was quickly brought back in line and asked to stay with the rest of the PAX. Note: Prescribing a count of 15 for the Burpees segment turned out to be a mistake which left the remaining groups going too long. This was a result TYA articulated all too clearly (in his “gentile northern-style” manner of course.)

Finished up with a ring of burpees (a la Swirly). Appreciated PAX (Fudd?) calling me out for not raising my knees high enough near the end (did I mention my back hurt?).
Appreciated the audible in the end to split the line for the Indian Run (or rather “Indigenous People” run – in the parlance of our times). FlashDance – way to kick it out buddy and for embracing those things which challenge us the most.

Announcements:
Fudd is still looking for golf teams (and sponsors) for the charity he is coordinating to support suicide prevention. To that, TYA is looking for 4th man for his team…

Still have open slots for BRR (9 and 12 person teams). Bleeder also mentioned the mountain house we’ll be renting for use afterward.

Lab Rat will be hosting the happy hour in Mechanicsville this month (following the new F3 AO he is coordinating!) Word is, if you get a couple beers in him, he drops his quiet demeanor and becomes a bit chatty.

Weight challenge and running-mileage challenge this month. Not too late to sign up for one or both.

Friday – Run/Gears around MM (don’t let a little frozen precipitation dissuade you)
Saturday – Saab Q for Dogpile, DK Q for GridIron (Looks like potential for a double-dip folks).
Sunday – Trail run (chip-away at those 100 miles, and/or prep for the BRR). Shorter routes are also an option for those not accustom to longer runs.

Saab out.

Ever thankful to be safe after an evening of frightening storm warnings and strong winds, 17 faithful RVA PAX assembled for a 45 min beatdown at 45MOMM. It went down something like this:

THANG

COP: 28 SSH, 28 Crab Cakes, 28 Dancing Chilcutts, 14 Granddad Don Quixotes, 20 Copperhead Squats, (something else?)

Mosey around school and back to bus line.

Curb Boxing: Always face Grove Ave and draw a box Bear Crawling or Crab Walking, 10 strides to the side when going Right to Left and Left to Right
Bear Curb Boxing x 2
Crab Curb Boxing x 2
Bear Curb Boxing x 2

Mosey to corner of Westmoreland & Grove
4 Corners of Burp & Merk: Sets of Burps and Merks at each corner, mosey, plank to wait for PAX
1-5: Westmoreland & Grove
6-10: Westmoreland & Cary
10-6: Commonwealth & Cary
5-1: Commonwealth & Grove

50 Zombie Walk strides towards to the Pavilion.
Mosey to blacktop where Tomatoes usually meet.

11’s: Lt. Dan’s & Plank Jacks
Reverse Plank when done + quick set of 28 Reverse Dancing Chilcutts

5MOM: 28 LBCs, 20 Box Cutters, 28 Hello Dollies

Mosey to Flag

COT & Fudd took us out

MOLESKIN:

YHC was spurred along by Saab’s salutation this morning: “I’ve never experienced a DK Q before.” Hope the workout met your expectation.

Lab Rat was confused that the Curb Boxing was not In Cadence. YHC was confused how to keep the strides In Cadence. Maybe on your Q, Lab Rat.

Several PAX were confused by YHC’s instructions on the Burp & Merks when combined with 4 corners. YHC will be more detailed next time.

YHC respected the Closed Field signs and called an audible on the 11’s when the Tomatoes were a no-show. TYA seemed to be disappointed YHC was not following his Wienke. (Yes, there was a Wienke…to remind YHC of the Lt. Dan’s…but mostly because YHC still carries a cell phone to keep track of time and needs to purchase a cheap watch instead).

Rosie & YHC discussed the 11’s on the trip home in the clown car and are pretty certain that only TYA and Splinter completed the full set. Without the trees as guides, YHC may have dropped a set…possibly 2…Rosie too. The #plankers arrived early and quickly.

ANNOUNCEMENTS:

Fudd’s Golf Tournament in April at Willow Oaks. See Fudd.

HDHH March 16 at the new AO in Mechanicsville, followed by Homebrews at the Rat Nest (Lab Rat’s casa).

20 Strong attacked MM in the gloom!

COT: SSH, Windmills, EW, Flutter Kicks, LBC’s AC.

Curb Crawls : Bear crawl to the curb incline merkin – crawl bear back decline merkin up the ladder to 10.

Pavilion: 50 pole smokers

Triple Check : teams of three – run to the fence and back – merkins – squats – repeat three times.

Four Stations : break up into the 4 stations – 5 pull ups – 5 chin ups – WW11 sit ups Dips – twice around.

Tennis court : Sprints across three courts – 2 @ 75% and 2 @ 100%

Burpee Shuffle : circle up run in place until burpee is called out then pax drops and does 1 burpee – repeat 20 times as the burppee call out passes counter clock wise.

Indian Run : Back to the flag

Mary: APD’s, Rosalita’s, Hello Dollies, 6 inches

Moleskin:

As the pax began to gather in the gloom this morning YHC saw TYA walking up in the shadows and was shocked! Way to represent TYA (just coming off a kidney stone issue) beast mode baby … The small mumble chatter during warm ups ended rather quickly as we moved right into curb crawls and the grunts continued during the pole smokers in the pavilion.

That may have been the darkest Triple check YHC has ever seen @ MM –  that black top was a bit slick too – glad to see there were no injuries during that exercise… The 4 stations slowed the pace down just a bit and then we turned the dial back up with some sprints, the burpee shuffle and the Indian run ! No 10 counts –  it’s all about tempo baby…. Apologies to Bleeder for not giving him a heads up before the sprints (woops) way to quickly hop on that monster bike Bleeder!  Saab, Utter, and Tramp Stamp crushed the pull ups and chin ups way to work fella’s ! Flashdance was booking during the Indian run – what an improvement – way to push it Flashdance!  BT and Toga flew by the pax during that Indian run back to the flag as well – way to show the speed guys!  The grunts seemed to come back during Mary – especially during 6 inches – but no pain no gain right fella’s – aye!

BT appropriately approached YHC (Corporate) to make me aware of his absence next week as he will be out of town – well played BT – absence excused – have a great trip!

Marv as usual did a beautiful job taking us out – problem was after his prayer I was ready to go again – aye !

Great work today guys- corporate sees you!

Announcements : be on the look out for a Viral Q – EF Hutton VQ next Tuesday… Be thinking about assisting with the start up of F3 Hampton – if interested in helping out with this  get with Toga – there will be some clown car road trips to Hampton in the future. LabRat will have a Mechanicsville AO up and running soon – stay tuned! Labrat asked if anyone could assist him with his heat pump problem – and a loud hell yeah we can came from Bleeder and YHC – Woodfin Your Home Team will take care of you Labrat! See info below on the suicide prevention golf event that Fudd as mentioned to the pax – please consider participating in this good cause..

Info Link

Lockjaw/ Bleeder on for Qing RAMM tomorrow – see y’all in the gloom!

21 intrepid souls joined together this morning in very frigid temperatures to get a beat-down (and hopefully warm up a bit). This is how it went…

Partial run around MM. Meet up at basketball courts

COT: Don Quixotes, SSH, Squats, Merkins, Flutter Kicks, LBCs – range 25 to 30 of each

Mosey to field at “end-zone” and line up.

Exercise: Ponzi Scheme or Madoff (still taking names for workout which was a mix of the Beast and a steady progression…with a little math involved):
Run to 25 yard line, perform exercise, advance next 25 yards, repeat. Advance to end and back. Should involve 8 stops including where you started.
Number of repetitions corresponds to stop #. For example, if at stop #5, perform 5 repetitions of exercise. Last stop should be 8 repetitions (i.e. starting line). Plank up once done.
Multiplier: COP calls out a multiplier before each round (x1, x3, what have you…). PAX applies that to the number of repetitions (i.e. stop #). Example, when traversing the field, if at stop 5, and multiplier is 2, you do the math…

Exercises order: Burpees (x1), WWII (x2), Squat Jumps (x3), Merkins (x4), LBC (x5),

x Minutes of Mary: Flutter kicks (30), Superman
Moleskin:
As anticipated, there were a few comments regarding the initial run halfway around MM. Getting past that, we gathered for a COT. I could hear commentary in the background – probably DK – but I was concentrating on MY COUNTING so I didn’t pick up on it. I’m sure it was colorful and entertaining per usual.

We moseyed to the field….yes, no triangles this time. We moved from Geometry to Multiplication.

At the onset of the “Madoff”, thanks to BT for pointing out I had personally started out with the wrong exercise (Merkins), and should have been doing Burpees as I had instructed everyone to do just moments earlier (thanks for having my back). Otherwise workout turned out to be a bit of a beatdown. I personally was regretting the multiplier we applied to the Merkins. Shout out to Tramp Stamp and Swirly leaving me in the dust on the out-and-back…at least there would have been dust of the ground hadn’t been so completely frozen.

In our final circle during the Supermans, DK astutely pointed out “why Saabs were discontinued…” Nice one DK…

TYA made mention of a half marathon in the spring. If you have any questions see him…my fingers were too frozen by then to write it all down.

Saab abides…

21 brave souls ran into the morning fog for a different kind of Toga Q.

Thang:

Mosey to basketball court for COP: 10 burpees, 30 jump squats, 13 merkins, 13 lunges, 13 mtn climbers, 30 squats, 40 flutter kicks: repeato x2 then 10 burpees, 30 jump squats, 13 merkins (ran out of time) for the full mess

Mosey to tennis courts for inaugural F3 Dodgeball.  It’s just like dodgeball, but you move to the side and do 10 burpees when hit.  You can then return to the game.  Play 8 minute periods with the winner being the team with the fewest people doing burpees at the 8 minute mark.  Winners do 10 burpees and losers for 20.  Team Spotlight and Team In the Spotlight were tied going into the 2 minute speed round with no final winner in the end.

Mosey to flag for 30 American Hammers.  COT= Viral took us out

NMM:

YHC had a package of balls to deliver to the tennis courts, so we had a jackrabbit start to the workout.  As stated, YHC often gets accused of grumpiness and a general lack of cheeriness during Qs.  To combat this perception the idea was hatched to get some quick work done in a COP then play a game.  Thus F3 Dodgeball was born.  It must also be reiterated that YHC delivered the requisite disclaimer at the beginning of the workout.

Likely coming from his tactical training at VMI, Bleeder kept the floodlight from his monster bike in the eyes of team In the Spotlight for the first round.  It should be noted that the fog and darkness only made the ability to see the balls flying at your head even more difficult.  YHC took one to the noggin and got Viral and Lab Rat confused.  In retaliation Lab Rat ran over my sack of balls.  Splinter and Swirly had a helmet to helmet collision that took Swirly to the sidelines for a minute.  Can anyone explain how that happened with the height differential?

Special welcome to FNG Blacklight.  The race is on for someone to find his episode of Room Raiders.

There you have it.., several ball jokes ready and waiting.  Balls balls balls

Stay Classy,

Toga

Announcements:

• See TYA if interested in BRR
• HDHH 2/17
• 4/25 Charity Golf Tournament to raise funds for American Foundation for Suicide Prevention- see Fudd if interested

19 faithful and 1 FNG braved the icy conditions at Mumford. 28 degrees and black ice abounded but the PAX put in a great workout:

Mosey up and down commonwealth, slowly. COP attempted in the street but aborted, moved to the pavilion.

COP: 40 SSH, 10 Merkins, 20 Flutterkicks, 20 IPS, 10 burpees OYO

Stay in Pavilion for Dora 123- partner up for 100 merkins, 200 jump squats, 300 boxcutters. One partner runs to grove and back while others does exercise

Partner shoulder presses – 20 reps each partner, repeato. PLTs – 20 count, 3 sets each. Finish with Mtn climbers x30 then Ring of Fire

Mosey back to flag. Toga took us out in COT.

Moleskin

YHC had a very different  beatdown planned but the snow turning to ice caused a change in plans. The PAX was tight in the pavilion but stayed mostly dry. The Dora 123 YHC stole directly from Swirly’s BB from SOT yesterday.

Only YHC and Lab Rat had a good almost slip, but no wipeouts with all the ice. Welcome to Snooki (e)(sp) , great work on your 1st beatdown.  That makes a handful of Double- haters now at 45MoM. Also Chesney is headed back to Nashville next week, show them F3 boys there how RVA does it.

Prayers offered up for BT and hs family, thanks Toga for leading us out.

Announcements – regular workouts planned for rest of week.