Tag: 45 Minutes of Mary

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.

 

21 ventured out into the gloom the day before the snowpocalypse was scheduled to descend upon the Richmond.  Today’s workout was centered around all the random celebrity birthdays who celebrate January 21.  It went down like this:

COP

SSH – 20

Arm Circles – 5 small, 5 large and repeato in reverse

Don Quixote – 15

Mosey off the AO and head a few blocks down to the hill at Malvern.

First Birthday Exercise – Emma Bunton (Baby Spice) did fire safety PSAs before being a Spice Girl.  Partner up and fireman carry/piggy back carry up the hill.  Perform Telly Savalas Dirty Dozen burpees (12 burpees).  Plank up or do LBCs.

Head back to the bottom of the hill and reverse partner roles – fireman carry up to the top again and perform 12 Stonewall Jackson Hand Release merkins.  Plank up.

Head back down the hill and then reascend the hill with Jam Master Jay Run DMC “Walk this Way lunges”.  Anyone wearing Adidas gets a head start – no takers.

Form two columns and make a Benny Hill Indian run back to the AO.

Behind the AO, break into four groups for Paul Allen Microsoft DOS.

D – Derkins

O – Overhead hang leg lifts

S – Squats

The fourth group runs to the first station cascading that group forward to the next station, etc.  Everyone completes all stations twice.

Center up on the blacktop for double Ring of Fire.  Perform 10 merkins and go round the ring with either a Billy Ocean Caribbean Queen crab walk or Jack Nicklaus golden bear crawl.

On your 6 for:

Rasputin Russian Twist – 20

Ethan Allen – Work those abs spelling “Fort Ticonderoga” in the air

Jonathan Quick – Called upon TYA, hockey enthusiast and New Endland native, to call the next exercise.  20 American Hammers

Offshore’s 2.0’s b-day – Offshore called 20 Freddy Mercuries

Back to the shovel flag where Swirly took us out.

MOLESKIN

The Pax’s expectation of a cadence-free spectacle was not met.  Oh well, maybe next time.  Lab Rat enjoys his Billy Ocean and seemed to recollect quite a bit of the song.

Welcome FNG Dreamsicle!  We hope to have you back soon.

ANNOUNCEMENTS

With 100% chance of snow on the way, Pax with 4WD are offering shuttles in their respective areas to Saturday’s Dogpile.  Post in the backblast if you need a ride.

Stay Warm!

20 strong gathered at Mary Munford – about 1 for each degree it was above zero…

The Thang:
Mosey to far corner of school grounds along Grove.
Warmup:
Side Straddle Hop x 20
Don Quixotes x 10
Imperial Walker Squat x 10
Merkin x20
LBC x20

Mosey to Field. Break into 2-4 groups (depending upon number). Each group advances to a different corner (i.e. station).
Station one: Complete 10 Burpees. Run to next station*
Station two: Burpees x 10, Merkins x 20. Run to next station*
Station three: Burpees x 10, Merkins x 20, WWII Situps x 20. Run to next station*
Repeat ….until Q says stop or 2 rounds (or rather triangles) completed:
*Advance from station to station by running diagonal, then running to the right along the perimeter – thus forming a triangle.

Plank up in center of field. Circle of fire. Complete 10 merkins, then Bear Crawl around circle until back in original position.
Line up facing far end of field. Break up into groups of about 5 each. Group planks up extending across field about 6 feet apart. Person in back does alternating bear crawl (under) and jump (over) each member in line…indian style until entire field is traversed.
Mosey back to flag:
American Hammers x20
Superman x 1
COT

Moleskin:
Most showed up in long pants, while a few die-hards arrived in shorts. Those who couldn’t decide (DK), showed up in both (British-style we supposed). Saab was not coordinated enough to perform the Imperial Walker Squats, but he gave it his best attempt. He also understands now it is NOT Russian Twist but American Hammer (in the parlance of our times…). Ground was way too cold and resulted in many frozen appendages, and a few receded-ones I imagine.

Started out with a lofty goal of 7 iterations of the triangle, but realized quickly we needed to scale down to only two in the interest of time, exhaustion, and potential frost bite on the fingers. Toga complimented Saab on his VQ. Saab reminded Toga it wasn’t his first, which either meant he was terrific on his second go-around, or his first time was that forgettable and it ended in a whimper. Bear crawls were equally as painful…frozen ground was described as crawling on rocks or gravel. Some said they even saw imprints from the Christmas Eve splashdown/mudfest.

Anyway, learned not to ask somebody why they got to bed late the night before (DK). I didn’t consider the handcuffs or the spoon.

Rock on TYA, Lockjaw… I’ll work to hit the trail run on Sunday, albeit in a conservative fashion.

The Saabinator abides.

22 faithful piled out of their cars in the gloom. All were certainly hopeful for the opportunity to run the Horseshoe, but were instead treated to a different type of beatdown. Here’s YHC’s best recollection of how it went down:

Mosey to far corner of school grounds along Grove.

Warmup COP
SSH x25
8-count Merkins (4 down, count, 4 back up) x20
IW x25
LBCs x25

Mosey to the track. Circuit at 4 stations. Break into 4 groups & do the following. Rotate counter clockwise once your group is done with the station. Do each station 2x
NW corner: 20 dips on parallel bars
SW corner: 10 burpees
SE corner: 10 pull-ups (with help as needed)
NE corner: 10 chin-ups (with help as needed)

Meet at NW corner. 6 Minutes of Mary
Hello Dolly x??
Superman x2
Alabama Prom date x20

Mosey to Soccer fields. Line up on north baseline for Ark Loader:
– Bear Crawls: min halfway, and run the rest. Plank up at other side.
– Lunges: ”
– Crab Walks: ”
– Partner Leap Frog: ”

Mosey back to starting stations of Circuit. Repeat circuit, but upon completion of each station run 3/4 of the way around track to your next station.

COT

Moleskin:
YHC kept forgetting to post the BB, but it’s here now. Bring on the #mumblechatter.

This workout was born out of need for improvement on pull-ups. Time to get the pull-up bar out of the attic for 2016 improvement. Are any of you setting a fitness goal for this year? YHC has decided to target ability to do 20 consecutive pull-ups by year end, and strive to do 200 workouts — F3 and otherwise — in 2016. Feel free to post yours below and/or share them with the PAX so we can push each other.

Announcements:
(Complete by now) @Offshore’s Lego Land & Marathon in FL

Bring any proposals for new workouts (existing or new AO). New year, growing RVA PAX, time to continue our expansion!

16 brave men arrived this warm New Years Eve morning to get their day started off right and finish the year strong! It was great to see a good turnout on a Holiday. I do have to mention it was weird not seeing Bleeder, TYA, and Brain Tumor – We usually see’s those dudes in the gloom – miss you guys travel back safely …

COT : 20 SSH, 10 windmills, 10 IW, 20 arm circles, 5 burpees

Four Corners : Full perimeter of MM running the sidewalks –  partner up with another guy of similar shape and strength corner 1 : 5 close grip merkins – run to  corner 2 : 10 derkins (partner hold feet at waist) run to  corner 3: 15 workins,run to – corner 4:  20 merkins – repeat three times.

Double check : Staying with your partner – Partner 1 dips on the tire while partner 2 runs to the pull up bars does 5 pull ups and runs back to switch with partner 1 on the dips.  Two rotations..

Mossy to the flag – 5 minutes of Mary : cross leg lifts 10 each leg. 10 Alabama Prom Dates, 2 rounds of superman.

Circle up… Numberama – names, announcements .

Marv took us out in style with a typical Marv style prayer with a thank you to God for the many blessings of 2015 and excitement and anticipation for the coming year as well as how grateful we all are for each other and for F3 (well said thanks Marv)..

The pax felt like hanging around for awhile after the workout with the weather being so nice and all.. Goldberg mentioned to YHC that I could maybe next time mix in some different exercises into the 4 corners… YHC explained he was well aware of that option but that it was very intentional that we merkin @ each station with the goal being to hardly be able to lift our arms at the end of the work out.. (mine were certainly shaking especially after the last set of pull ups)…  Honeydo mentioned he might have a little something special for the run tomorrow so come out and see for yourselves.. Splinter back from Ashville did not go back to his mountain (BRR) – still to fresh!) YHC totally understands Splinter… Oh yeah and Rosie said after talking to his wife yesterday that evidently more than one couple is coming over to his house tonight so he said what the heck –  PARTY @ his house tonight ! JK…

Great work this morning guys way to push it..  That four corners could be a full workout but YHC wanted to mix in a few more things 🙂

Run tomorrow – 5:30

Dogpile/Gridiron Sat morn 6 & 7

I wish you all a Happy New Year and look forward to working out with you every morning in 2016!

Swirly

 

A total of 18 turned out for the Christmas Eve workout at Mary Munford (and to witness my VQ). Couldn’t ask for more pleasant and inviting weather…

The Thang:
20 x Merkins, 20 x WWII Situps, 10 x Mexican Squats, 10 x Turkish Prison (apologies Aisle 5)

Bermuda Triangle Derivative: Broke into groups of 5 (or more). 3 stations. Each group does 10 of each exercise at each station. Rotated between Merkins, Burpees, and WWII Situps. Maxed out at 10 stations.

Looking North (For Santa, Star of Bethlehem, or what have you)…One partner does burpees while other partner runs to mid-point of field (backward), does 10 Squats, then returns (forward of course). Alternate until 10 iterations (5 rounds each)

Merkin Ring of Fire: Circle up (Plank), then Bear Crawl (one rotation), Then progressed Merkins (1-18) around circle, then descending count

Moleskin:
I took some heat for my Mexican and Turkish references, either misnamed or not entirely PC. (Learned later that Aisle 5 was somewhat taken aback by the Turkish Prison reference. Have it on authority he’s either of Turkish descent, or from New York…whichever.)

As we descended upon the playing field, there were concerns expressed by Wilson regarding its condition and the further damage we would do. (The field was really more like an olympic-size swimming pool with a Mud-base.) Bleeder assured us this was the City of Richmond and not a neighboring county, so we could press-on. As for everything that happened after that, it was a blur to me. There were a few “airing of the grievances” but only in the most constructive light.

As we circled-up, offshore introduced his (FNG) brother in law (Jamie Cox) from Alabama. Despite a respectable introduction and distinguished background given, Bleeder jumped right to (Alabama) “Prom Date”…everyone pounced and thus Prom Date was born (welcome!).

In the end, DK said he had never been wetter, Saab had to continually pull his pants up since they were past the saturation point, and – by my understanding – Aisle 5 and Wilson drove home without any clothes on.

Thanks to all for showing up today and for helping me along. As mentioned, unlike my other first-time, this one lasted much longer and I got a lot more out of it.

Reminder, no workout/run on Friday.

Abidingly yours, Saab

18 Faithful gathered on a 50 degree clear morning for the latest in Virgin Q Week in RVA.

THE THANG:

Mosey to NW corner of the school for COP:

SSH x 25

Upright Alabama Prom Dates x 20

Hillbillies x 20

Merkins x 12

Mosey to the parallel bars for “stations.”  Teams of 4-5.  Station 1: supine pull-ups on parallel bars.  Station 2: dips.  Station 3: pull-ups on the monkey bars or the pull-up bars.  Perform exercises until a team member relieves you, then run around the dirt track to the next exercise.  Rinse and repeat 4x.  Audible down to 3x because of time and jello arms.

Mosey to the west side of the soccer field for plank hurdles/railroad tracks in teams of six to the other end of the field.  Then railroad tracks “with an Indian Princess twist” back: instead of hurdling every planked PAX, hurdle every other PAX, and army crawl under the others.

Mosey back to shovel flag for COT.

MOLESKIN:

YHC was grateful for another strong turnout during Virgin Q Week for his VQ.   It feels like it has been a shot in the arm in terms of renewed enthusiasm and new creative workouts.  Let’s keep up the momentum.

Before the workout, an idea for a workout theme emerged: Tacky Light Tour.  The headlights of those coming in hot were considered tacky (?).  YHC didn’t think today’s workout was right for the name, so someone can get working on one that is.

YHC was nervous about the first Q: timing, counting, instructing, etc.  Fudd threw everyone off by showing up on time; YHC thought we must have been five minutes late starting.  It turns out counting is easier on the Q side – you only need to count to three.  YHC had struggled with some of the larger numbers as a member of the regular Pax.  There was some praise from old-timers on the stations about using new muscles, and there was some grumbling from other old-timers on the stations about using new muscles, but on the whole good vibes.  YHC had visions of nasty spills and/or kicks to the ribs on the railroad tracks, but everyone seemed to make it through okay.  Honeydo gets the Charlie Hustle award: his white t-shirt was almost solid brown after what must have been several dives/slides in lieu of army crawls.  Too bad the rain didn’t come in time to soften the ground a bit.

Thanks to TYA for the encouragement to lead, and for Toga for going over the workout at HDHH.  Thanks to everyone for making F3 Richmond what it is.

Announcements:

There was a pair of Firm Grip gloves near the parking lot.  Give a shout if they are yours, they are in YHC’s car.

EMC Christmas party at 3106 Lanvale Ave. Thursday.  Contact Lugnut for more info.

3^rd F by Earthworm at the coffeeteria Saturday after Gridiron.

Lab Rat concludes Virgin Q Week with the run tomorrow (whether 2 runs count as a VQ is TBD).  Swirly/Johnsonville on Saturday.  Brink your Kettle Bell Monday, 15-25lbs.  Saab VQ on Christmas Eve.

17 strong men posted on a perfect winter (?) morning to enjoy some light jogging mixed with a vigorous beatdown.  Here’s how it went down.

THE THANG:

Mosey to the NW corner of the school for COP

SSH x 25

Copperhead Squat x 20

LBC x 25

Merkins x 10

Don Quixote x 21

Mosey to the soccer field on Cary for Super 7’s: line up on the near sideline, do 7 Burpees, run to far sideline and do 7 Merkins and 7 Squats and run back.  Repeat x 7.

Mosey to track for Dora 1-2-3.  Exercises are Merkins x 100, Flutter Kicks x 200, Dips x 300.  One man does the exercise while the other runs one lap around the track.  Switch until all reps are completed.

Move to area between track and tennis courts for 5 Minutes of Mary:

Alabama Prom Dates x 20

Boxcutters x 21

LBCs x 30

Hello Dollys x 20

Mosey back to shovel flag for COT.  BT took us out.

MOLESKIN:

YHC was anxious to complete a full Super 7, and in doing so decided that he is glad that he is not doing the December Burpee Challenge.  The lower back is tender.  Although it was dark, it appeared Swirly and Toga lead the way from what YHC could see.  Turns out that Saab is a beast as well and performed like a champ.  In YHC’s opinion, the Dora 1-2-3 was the perfect compliment to the Super 7, although 300 dips turned out to be a lot.  Nice work pounding them out.

Although YHC didn’t hear a lot of mumblechatter during the actual workout, the pre-game banter and post-workout chatter are priceless and are the secret sauce to this PAX.  Pre-game talk seemed  to center around the historical driving missteps of the PAX, most notably those of Lockjaw given his recent accident.  Thankfully, he is no worse for wear, and when YHC said that he had heard the police had given Lockjaw some unnecessary grief, Lockjaw promptly replied, while grinning ear to ear, that the cop screamed at him to turn off the instructional cadence tape that was playing in the car. Lockjaw is damn funny if you didn’t know already.  Further, Lockjaw is apparently getting driven all around town until his car is repaired and caught a ride with Saab to the workout.  At the end of the workout, he simply looked at Saab and stated “Homeward.”  It’s Lockjaw’s world, we’re just living in it. TYA had some typical anti-southern vitriole regarding lack of driving abilities in marginally challenging weather conditions (i.e.light rain), followed up with a story about an accident he had in his youth while acting like a typical Yankee.  We’re just glad you’re hear, TYA.

Before 0530, YHC had laughed out loud at least 5 times, and over the next hour sweated, grunted, maybe cried out in pain a little, encouraged, was encouraged, congratulated and was congratulated multiple times.  What a way to start the day, boys.  You guys are awesome.  There aren’t many better reasons to get out of bed so early, and we were even missing some notable regulars.

Announcements:  Special prayers and concerns for Lab Rat’s dad who is fighting cancer.  Lots of positive vibes coming your way, my man.  Also, The Scream is going to be out of the mix for a little while.  The PAX wishes you well until and anxiously awaits your return.  In other news, normal workouts this week/weekend, Lab Rat can cook like a champ, our Trail Run team kicks ass, and YHC became a member of the Woodfin Home Team family of satisfied customers. Update your home security NOW with the Woodfin Home Team (note: whole house logo wrapping is an OPTION, not a requirement, and although it is strongly suggested you replace your dog with a Woodfin German Shepard, it’s again not required).  ***paid for by Bleeder, who is dearly missed as he rehabs for ski season.

A hearty “AYE!”

-BT