Tag: 45 Minutes of Mary

11 strong emerged from the fartsack and posted at 45MOM today.  Weather was crisp and clear, 58 degrees and clear,

The Thang:

Mosey to far side of school.  Disclosure and announcement of the birth of Maximus Alexander Bleile.  Workout today to be done in his honor.  Little Baby Crunches x89 (Maximus was 8 lbs 9 oz at birth), SSH x20, through the tunnel x 20, arm circles x15 forward, arm circles x15 backwards, Merkins x 10.  Mosey to tennis courts for “The Pusher”.  All plank along side of tennis court.  First PAX run from baseline to service tee, sideways to middle of court, forward to net, sideways to right side of court, backwards to service line, sideways to next court and repeat through the four courts. Next PAX starts when first PAX reaches net.  All plank when finished.  10 WWi situps, Repeato x 4. Mosey to soccer field for 11’s.  Two exercises are Lt. Dans and Merkins.  Run to tree line forward and run back to sideline backwards during the 11’s.  Mosey to field near parking area.  American Hammer’s x 20, Alphabet OYO, 35x Little Baby Crunches.

COT for prayer and announcements.

Moleskin:

Congratulations to Steve and K.C on the birth of their son Maximus.  We started with 89 LBC’s to acknowledge his birth weight and 35 LBC’s at the end to acknowledge Wedding Singer’s current age.  During the COT we said a prayer for Maximus and Steve and K.C.  Maximus has a good start on life with a community of folks who care for him.  Cannot wait until he posts at his first workout.  Shocked that Dad did not post this morning….not.

YHC was trying to sneak onto the tennis courts to scout out the new exercise this morning.  I pulled up, parked quietly on the side of the road and figured out the exercise.  When I pulled into the AO parking spot afterwards, Swirly said “guess you are Q’ing today”. He said he had a little bit of conspiracy in him,  You cannot get away with doing anything without him noticing.

Not much mumble chatter this morning.  Fudd not posting slows down the chatting a little bit.  We missed you out there today.  Expected to hear something about baseball playoffs or something else topical.

We did the 11’s across the soccer fields today towards the big trees.  On the first go, Sippy went down due to uneveness on the soccer field (no damage to sippy).  YHC almost took a tumble as well.  I thought soccer fields were supposed to be flat?  Lots of confusion over whether we were going to the big trees or small trees.  I think people were hoping that we were hitting the small trees because they were closer.

Happy Birthday Maximus.

See you in the gloom.

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                                                                                                                                               Shoulder merkins (stretch) x 10

Don Quixote x20

Flutter kicks x20

Mosey back to the corner of the track to begin the Lucky Horseshoe.  The PAX has 33 minutes to complete the following around the track:

Lap 1 around the track- merkins x 20

Lap 2: merkins x 20, storm squats x 20

Lap 3: Merkins x20, Storm Squats x 20, Scorpion Drydocks x 20

Lap 4: Merkins x 20, Storm Squats x 20, Scorpion Drydocks x 20, WWII situps x 20

Lap 5: Merkins x 20, Storm Squats x 20, Scorpion Drydocks x 20, WWII situps x 20, Lunges x 20

Lap 6: Storm Squats x 20, Scorpion Drydocks x 20, WWII situps x 20, Lunges x 20

Lap 7: Scorpion Drydocks x 20, WWII situps x 20, Lunges x 20

Lap 8: WWII x 20, Lunges x 20

Lap 9: Lunges x 20

Lap 10: Victory Lap

MOLESKIN:

There are times when F3 brothers need to come together and support one another.  This is one of those times!  Sippy Cup is clearing using some East German type enhancers that enabled him to finish the Lucky Horseshoe with almost 2 minutes to spare.  It’s hard to see physical evidence in the gloom, but someone needs to do something.  YHC noticed he no longer laughs at his jokes, so the rage side effects are clear.

Goose did not attend due to a sprained vulva, but our prayers are with him.  Bleeder correctly suggested that YHC audible this let event, but YHC didn’t see his wisdom till nearly splashing the merlot in lap 6.  Good times!  Goose can rest assured that two of us completed the horseshoe, and there is supposedly some bet with his comrade in NC.  We’ll need to get the scoop on that.

It should also be noted that YHC failed to get the laps and status of the PAX to track performance.   Feel free to reply with your lap count.   JVille and Swirly almost had it, and there were others hitting the final lap as time expired.  Great work by all!

Announcements:

Rugged Maniac Saturday and Mary Munford cleanup if you’re not doing the mud run.

Bottom to Tap, Go Ruck, Pumpkin Run…

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 11, SSH x 22, Don Quixote x 22, Burpees OYO x 11, LBC x 22, and Merkins x 11

The BBC, ascending.  On the tennis court start at the baseline.  Bear crawl to the net, run to other baseline and down the 4 courts, Crab walk to the net, run to the baseline and across the 4 courts, 1 Burpee.  Repeato, adding one  burpee each time, until you reach ten.  Plank for 6, then all mosey to the tree line.

Pair up for Double Decker 11’s.  Teams alternate piggy back carry to next tree, each team does 20 Merkins, 2 WWII sit ups at tree, piggy back to next tree, 18 merkins and 4 sit ups, repeato until 2 merkins and 20 WWII sit ups.  Mosey back to the shovel flag for COT and inspirational dedication by Fudd.

Moleskin

We got to exercise in the basketball court area today.  A rare treat as the Tomatoes are usually hunkered down in that space.  Since they took refuge under the pavilion, it gave us the opportunity to use their area.  Nice place to do a warmup, but we will cede the area back to the tomatoes when it is not raining out.

YHC had been wanting to bring back the BBC exercise again so I decided on a British theme for the workout.  It seemed even more appropriate given the weather that we had yesterday.  I was going to try to pull out my best british accent while counting cadence, but given that it would most likely sound like an indian accent, I decided to spare the PAX.

Sippy slayed the field during the BBC exercise, lapping YHC twice during exercises.  Fudd and I had an epic battle with Swirly and ?? during the Double Decker 11’s.  Lot of fun trying to catch them.  Thanks to Fudd for pounding out a majority of the merkins at an amazing clip.

Announcments

Rugged Maniac next Saturday, a couple of spots still left see TYA

10/17, Bottom to Tap.  F3 will have a booth.  Thanks DK

10/31 Great Pumpkin Run.  F3 will have a booth.  Thanks Abacus

Pre blast for colonial 200 is up on the site.  Commit early.  Should be a great time.

 

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 26
– Russian Soldiers x20

Mosey to the tennis courts. Plank while YHC explains what’s next.

Arm Circuit around the Track – Divide into 4 groups and each group goes to one of four stations. When you finish, go to the next station. Hit all stations 3x
– Monkey Bars corner – 30 dips
– Pull Up Bars corner – Pull ups, your max +5 with help from fellow PAX
– Parallel Bars corner – 15 inverted pulls with hands in chin-up orientation
– “Sandbox” corner – 20 full-range decline Merkins

Plank up at tennis courts area when finished

COP
P90X “Karen Pot Stirs” – 15 sec each arm
Rosalitas x 16
Freddie Mercuries x 16

Mosey to the trees

11s – Flutter kicks & Cobras (aka “Fudd’s birthdays”) and alternate Bear Crawls & Crab Walk between trees

MOLESKIN

Great to see @Razor back with us. Welcome back!

Others have probably noticed as well, but @Toucan is doing an excellent job of showing up, working hard, and really getting better, faster, stronger. Keep it up!

#Mumblechatter was pretty scarce this morning, Hopefully a sign of a good & challenging workout.

YHC is keenly aware of my need to improve on arm exercises, particularly pull-ups. Today’s workout was a kick-start to improve. Today I took a before picture, and took a look into the future for the after version.

Hopefully this benefitted the PAX as well and your arm soreness later on will be evidence of getting stronger.

The Steelers have the Rams this week. Can they repeat what the Redskins did last week? #KirkCousinsMVP

ANNOUNCEMENTS

“Bottom to Tap” 3-miler on 10/17, Richmond F3 PAX running together. Use code “F3” to save $5 at registration. @Doner Kebab is looking for help to man the F3 tent starting ~9AM. Let him know if you are up for the task.

Go Ruck 10/24. Contact @HoneyDo for details

…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 the other performs the designated exercise.  Once the lap is completed, switch places and repeat until the required number of repetitions is achieved as a team.  Exercises and targets were:

Burpee x 50

Carolina Drydock x 100

Merkin x 150

Big Boy/WWII Situp x 200

Squat x 250

Mosey back to the corner of Westmoreland/Grove for 3 Minutes of Mary:

Captain Thor x 10 (1 WWII situp followed by (2) 4-count American Hammers)

Mosey back to Shovel Flag for COT.

 

MOLESKIN:

What an impressive showing today, men! 25 may be a record, and hopefully iit will continue to be broken.  YHC got pretty amped when he turned around to address the PAX at the beginning of the B.O.M.B.S. and saw the RVA Army.  Well done!

Welcome to Col. Sanders and Free Smells!  Looking forward to having you out again and again.  Welcome also to BabyBack from NC.  Always glad to have F3 brothers visiting, so make sure to come back.

As you may have noticed, we did “B.C.M.B.S” instead of “B.O.M.B.S” as YHC could not figure out an Overhead Clap maneuver that seemed challenging, so he went with Carolina Drydocks.  If anyone knows what the Overhead Clap is, please respond.  Sounds too much like Bullhead Clap to be appealing, IMO.

As usual, the exercise ran longer than usual, but YHC feels that there was adequate pain.  It’s always hard to get good mumblechatter in circuits like that, but Toga was quick to point out YHC’s gasping after one of the runs.  Hopefully, he was able to spread additional “encouragement” to the rest of the PAX during the workout as he is prone to do, and I know he liked Free Smells squat form.  The PAX seemed to enjoy the Captain Thor addition, and it should be noted that per the F3 website, Rocky defeated Russia and thereby Russian Twists should be called American Hammers.  Makes sense to me.

Finally, there was a whole lotta Respect that posted today.  Solid work, men!

Announcements:  RAMM run at 0530 tomorrow

1yr F3RVA Convergence at Gridiron at 0700 on Saturday.  BRING A FRIEND AND BRING A SHOVEL FLAG IF YOU’VE GOT ONE.  We should have a great turnout.  The normal Dogpile workout at 0600 will be at Gridiron on Saturday instead, so if you want to Double Dip you will get the full pull.  Also, we’ll have a 3rd F intermission between the two workouts.

Great job today, guys.  Thanks for allowing me to lead.

-BT

 

 

 

 

 

 

 

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 as a (2 man) team.

Run back to east end of fields and form three man teams.
Max set of Australian Pull-Ups.
Two-man buddy carry to mid-field, Run to west end, 120 Merkins as a team.
Two-man buddy carry to mid-field, Run to east end, Max set of Australians.
Two-man buddy carry to mid-field, Run to west end, 120 Flutter Kicks as a team.

Break into one four man team and one three man team.
Four man team: Three-man buddy carry to mid-field, Run to west end, 120 Merkins as a team. Three-man buddy carry to mid-field, Run to east end, 120 LBC’s as a team.
Three man team: Two-man buddy carry to mid-field, Run to west end, 120 Merkins as a team. Two-man buddy carry to mid-field, Run to east end, 120 LBC’s as a team.

Four man team: Three-man buddy carry to mid-field, Run to west end, 120 Merkins as a team. Three-man buddy carry to mid-field, Run to east end, 120 LBC’s as a team.
Three-man team: Run to monkey bar traverse then to the dip bars for 100 Dips as a (3 man) team.
Switch teams and repeat above.

All return to east end of field for 10 quick Freddie Mercuries before we mosey back to the flag and COT.

Moleskin:
Lots of quality work this morning. I appreciate the lack of mumblechatter as we tried out a few new moves. The PAX rose to all of the challenges admirably. I briefly “lost” two
over-achievers (Marv & Spotter?) after sending them out for an extra lap while the remainder of the teams finished up their dips. Fudd tracked them down and we were able to continue as a full team. Start with 7, finish with 7, I always say.

Special welcome to Spotter, an experienced F3’er from Charlotte who has relocated to Richmond and will be joining up with us.

TYA joined us for the COT. Good luck to our BRR participants this weekend. The group leaves Richmond at 11a and kicks off their first leg at midnight tonight.

Hard workout this morning. Well done.

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 Dry DocsX20
Lap 4
MericansX20, Storm SquatsX20, Scorpion Dry DocsX20, WW2 SitupsX20
Lap 5
MericansX20, Storm SquatsX20, Scorpion Dry DocsX20, WW2 SitupsX20, LungesX20
Lap 6
Storm SquatsX20, Scorpion Dry DocsX20, WW2 SitupsX20, LungesX20
Lap 7
Scorpion Dry DocsX20, WW2 SitupsX20, LungesX20
Lap 8
WW2 SitupsX20, LungesX20
Lap 9
LungesX20
VICTORY LAP

*Special assignment for Toga to stop and listen to friendly neighbor.

COT & record how far each PAX made it in The Lucky Horseshoe.
ANNOUNCEMENTS
– New Belgium Bottom to Tap 3-miler on 10/17: We’ve been invited to participate in the race and have a tent to pimp F3, plus discount race entry fees. Contact Doner Kebab if you’re interested in doing the race or in helping to man the tent before/after the race.
– Blue Ridge Relay happening for 12 of the Richmond F3 PAX on 9/11
MOLESKIN
Well done today, men! This is certainly a tough workout, YHC is feeling the soreness all over, especially after following up J-ville’s Ciabatta & sprint laps on Tuesday. This is a good gauge for how much your fitness has improved since the last time we did the same workout. Thanks for the opportunity to lead today.

YHC knows there were some eye rolls today, but Merican/Merkin form is important to avoid injury and to get the most benefit. Dredd & OBT have even posted a Youtube video to preach the same

We almost made it a full year without the police showing up, but broke that streak today, so set the counter to zero. Not a whole lot else that I can say that hasn’t already been said in/after the COT (or will be said in the comments below) about this one… I do see the point that we could be a bit quieter for the neighbors and thanks to TYA for heading to the Principal’s office today to square away “official” permission.

Here is the log of how we each fared today (last completed lap/last completed exercises)
Fudd: VICTORY LAP!
TYA: 9/9
Marv: 7/Scorpions
DK: 9/9
Quick Draw: 9/9
Scream: 6/6
Toga: 9/Lap
Best Shot: 6/Lunges
Chum Bucket: 10/10
Viral: 6/6
Loose Goose: 7/7
Brain Tumor: 9/9

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 fourth COP in field

New drill that was counting on a little more light at this time (probably better in June for this) called the “Three Man Weave”

Group of 3 with football run half way across field executing “the weave” and pitching the ball to each other (rugby-style) stopping at mid field to do 2 sets of exercises then “weave” to far end of field do same 2 exercises – repeat 5 times

Exercises were:

1 – 20XMerkins and 20XLUNGES

2 – 20XBurpees and 20XSQUATS

3 – 20XLBCs and 20XMOUNTAIN CLIMBERs

4 – 10XFLUTTER KICKS and 20XCAROLINA DRY DOCKS (10 per leg)

5 – 15XWWII SITUPS and 15XPLANK PUNCHES

Moleskin

During round 5 (when there was more light and we’d had practice), if a team of 3 dropped the ball they did 5 MERKINS on the spot and continued.  Attesting to our need to work on our coordination, there were many stops for MERKINS.

Also during the Weave, several teams had other mishaps.  After the workout, one PAX member was quoted as saying “I got several balls to the face”.  I am not sure why, but that seemed funny.

 

Mosey to flag

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 to 1)

Mosey to back of school between it and blacktop —
triple nickel in teams of 3, rotating through between (i) people’s chair, (ii) plank, and (iii) run to tennis court, do 3 burpees, return.  5 reps.

Mosey to west side of school —
chiabatta alternating between dips and large flutter kicks
partner leg tosses (a.k.a. pole smokers) x 25
Alabama prom date — both legs x 10, single legs x 10 each.

COT

MOLESKIN:

It was great to see big numbers attend this morning’s #45MOM bootcamp. Bleeder performed a headlock on FNG Material Girl in Starbucks.  In turn, Material Girl dragged FNG Cervix along.  We are glad you guys decided to give F3 a try, and we hope come back (and bring friends).  If you were not satisfied, then we will be glad to refund your initiation fee upon written request.

YHC is looking forward to cool autumn temperatures.  It is a great time to grow F3Richmond, and YHC would encourage everyone to target one man per week to get him out to try F3.  More numbers will allow us to plant new workouts (maybe in your neighborhood) and expand F3Richmond’s impact and fellowship.

Toga was kind enough to observe that the large flutter kicks are easier than the small ones.  YHC regrets nerfing flutter kicks and will not let that happen again.

Great workout this morning!

-Jville

Announcements:
– LugNut has Q for #RAMM tomorrow at 0530.  All speeds are welcome and encouraged to attend.
– SippyCup has Q for #DogPile Saturday 0600.  Earthworm has Q for #GridIron Saturnday 0700.
– TYA is organizing Sunday’s trail run.  Since we took a field trip last week deep into the heart of Chesterfield County, I am sure it will be back to Pump House.
– Richmond GoRuck event is on October 23 & 24th.  This is a great opportunity to bring in some like-minded FNGs.  Talk to Honey Do if you are up for the challenge.  Preblast posted a few weeks back.  Check it out here Red Light and Blue.