Tag: 45 Minutes of Mary

Dateline: Richmond, VA
Gloom, humidity, good cheer, and 16 men ready to get better, faster, and stronger came together this morning at 45 Minutes of Mary. 15 faithful and 1 FNG put some more wear on the still-new track while pondering what “The Lucky Horseshoe” means. This is the recap.

THE THANG
Mosey around the soccer fields to far corner of the field

COP
SSH x20
Merkins x12
Imperial Walkers x20
Freddie Mercurys x21
Russian Soldiers x22

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 field marked by the footballs and frisbee.
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

COT & record how far each PAX made it in The Lucky Horseshoe. A few spoken prayer requests and a word of thanks to God for our great country that we celebrate on Independence Day this weekend.

ANNOUNCEMENTS
– Dogpile shirts available for order until July 7. Get yours while you can! (at the F3 Gear Store link at top of the page here)
– Richmond F3 MeetUp group has been set up by @Toga. We need PAX to join the group and indicate you’re coming. Looks kind of lame to people when @Toga and @Loose Goose are the only PAX who are attending a workout. LINK TO THE GROUP
– Qs needed for:
*Gridiron 7/4
*Punisher 7/6
*SOT 7/8
*45MOM 7/9
*Dogpile 7/11
*Gridiron 7/11
(and most thereafter)

MOLESKIN
Welcome and Kudos to @FNG Misty! Tough workout to be your first, but it is truly good to have you aboard. @Doner Kebab was a great host — stick with him and you’ll be fine.

Welcome back to @Razor for your 2nd workout! Excellent job holding your own, and well-deserved “RESPECT!” in the COT.

Today’s Lucky Horseshoe was mostly the same as the one we did on June 4. Now that we have a track, the distance is truly 400 meters, as measured by @Conspiracy last week. The purpose of doing this today is to get a baseline via a type of fitness test. You WILL get better, faster, and stronger. YHC’s intention is to do the Lucky Horseshoe once/month so that we can tangibly and quantifiably see our progress as we improve.

Since that June 4 workout, YHC has been contemplating the origin of the name “The Lucky Horseshoe.” It was passed along to me from @Cato and @The Nanny from Highlands AO in Charlotte and they had some ideas about the name, but YHC is not so certain that they fully know. Today, around lap 6, YHC realized what it is… The 33 minute time limit on the workout must be taken from Rolling Rock’s “mysterious (lucky?) 33”. Even if it wasn’t, this Lucky Horseshoe thing at least has a parallel because nobody seems to know where it came from.

Carrying on the “you against you” theme, enjoy interpreting your own handwriting in the picture here to compare against your improved results next month.

A glorious summer morning in the near West End was made even better by the pleasant surprise of a newly-refurbished 1/4 mile track circling the tennis & basketball courts. 19, including 1 FNG, started the workout, and added a LIFO, and the PAX ended with 19 due to an early defection. Here’s how it went down:

THE THANG

Mosey along Commonwealth Ave to big paved area beyond the pavilion (and directly across the street from @Olaf’s house – WAKE UP, FELLA!)

Warm-up COP:
SSH x25
Goofball x20
Peter Parker Pushup OYO x15
Bicycles (slow) x20
Russian Soldiers x20
LBCs x20
Crossfit Merkins x25 (hands off the ground every time you go down – this one was to make sure @Conspiracy held his form well)

Mosey around the school to loosen up the legs and back to the corner of the track

Four Corners – Part 1
– Run to corner do 10 Burpees
– Run to corner do 20 LBCs
– Run to corner do 10 Merkins
– Run to corner do 20 WW1 Situps (flat on ground with hands above head, sit up & touch toes)
– Rinse & repeat with +5 at each corner
– Slow bending squats when finished

Plank-o-Rama
– Reg-u-lar
– R hand high, R leg high if you can
– R hand thread the needle
– Reg-u-lar
– L hand high, L leg high if you can
– L hand thread the needle
– Reg-u-lar

Four Corners – Part 2
– 6 fastest from Part 1 run a lap and try to catch the rest of the PAX
– Run to corner do 20 Burpees
– Run to corner do 30 LBCs
– Run to corner do 20 Merkins
– Run to corner do 30 WW1 Situps
– Rinse & repeat with +5 at each corner
– Slow bending squats when finished
– Impromptu at end – ~2/3 of PAX run lap to finish with the rest of the PAX

Mosey to near shovel flag

1 minute of exercise to be chosen by TYA. Surprise! Russian Twists

Recover.

COT

3 men shared prayer requests. Good fellowship & a few laughs, especially while the Q retrieved his Weinke and phone to record names of the 20 PAX.

MOLESKIN

Welcome to FNG @Smoggy from Pittsburgh! You gave @Toga a run for his money at your first post, I do believe he was happy to hear you were a “hate hate” at the end.

It was an honor, as always to lead this morning. The core of this workout was taken from a workout @Lug Nut did in January – one of my all-time favorites. So well designed with the needed relief of LBCs after the Burpees, and YHC still remember the thought (“oh crap” or something similar) when the PAX was told that we would repeat with 20/30/20/30 and again +5… That day YHC was one of the first finishers the first time around who had to do the extra lap, but not today, and that gives me something to strive for. This is indeed a “you against you” workout, but it is good for me to see men who are faster & stronger – gives me something to strive for and forces me to push myself more. @Toga – YHC plans to catch you at some point. It is going to take a lot of hard work.

Confusion ensued at the end of Part 2 when the Q told the PAX “everyone still working take a lap” – what was meant there was “when you finish take a lap” with the intention of having the full PAX finish around the same time. Indeed, some followed the incorrect instructions and others correctly interpreted the Q’s true intention and acted accordingly. Too many Burpees mess with the mind?

YHC had MUCH more on the Weinke than could be accomplished in 45 minutes. How in the world does it make sense to think that a full Ark Loader with 6+ rounds could follow that Four Corners routine in the time allotted? Plenty of material saved for next week. That’s right, men, YHC will be bringing some pain again next Thursday before leaving for vacation. That Ark Loader may or may not make the docket.

14 faithful and one FNG posted in the post rain gloom this morning in RVA.  Upon leaving the car, temperatures was a cool 70 degrees…no sun, but it felt that way to me.

The Thang:

Mosey across Cary street to Windsor Way entrance to Windsor Farms.  COP just beyond the bus shelter.  25x Side Straddle Hops, 35x Little Baby Crunches, 15x arm circles forward, 15x arm circles backwards, 10 burpees OYO, 20x Russian Twists.  Line up in two columns, Native American run to the field at Dover Baptist Church (?).  Elevens on the field, two exercise are mountain climbers and Freddy Mercury.  Mosey back towards the school.  Stop at intersection for planks, 15x 3 count Merkins and 15x Russian Twists.  Mosey a few more streets down, stop at intersection for 10 Burpees OYO, 20x Russian Twists.  Mosey back to Mary Munford school, stop at field nearest Cary Street.  Partner up 20 each leg pushes, followed by 10x Stuart Scott Merkins, Repeat 4 times, plank up.  Last exercise is…..you guessed it, Russian Twists x 15.  Mosey back to shovel flag, COT and out….

Moleskin

Not sure, but heard that Conspiracy was going to Q the workout today.  Since he always arrives at 5:40, YHC took the opportunity to usurp the Q privileges for the day.  Plan was to run off the AO to Windsor Farms so we could lose Conspiracy.  To my dismay, he found us at the first COP. He does indeed have good recon skills.

When we hit the field at the Church the sprinklers were on.  For a quick second I thought about adjusting the workout and doing something else, but decided a little water never hurt anyone.  Luckily for the PAX the sprinkler only covered half the field, so we were able to avoid the active sprinklers.  All seemed good until we got the far end of the filed where the sprinklers had previously been working and got more than a little bit wet on the feet.

Most asked question at end of today’s workout was where is Bleeder.  This is the first time in a very long time that he has missed a workout at Mary Munford.  He is away for a two week vacation in Austria.  At Tuesday’s workout, Bleeder announced that he was going to Austria and Honey Do retorted “Good Day Mate, Shrimp on the Barbie”  Austria, Australia, whatever…Too Funny.

During one of the Burpee OYO sessions YHC, commented that we should try to hit the jump shot on the jump up portion of the burpee.  Wedding singer spent the rest of the session naming slow caucasian ex-professional basketball players that TYA reminded him of.  I will admit that my jumping prowess is lacking, but I was leaving the ground and hitting a vertical jump of at least 4 inches.

Toga is going on a shopping spree today to get himself some new shorts…he had an odd fascination with one of the PAX’s choice of biking shorts for workout attire.  Was Burt Reynolds wearing biking shorts in his famous poster???

Announcements

Regular run tomorrow, Dogpile and GridIron on Saturday.

Sign up for Q’s slots for next week.

TYA having a party next week at this flip house.  Look for Pre-blast in next day or so.

 

13 posted for the promise of more fun with cinder blocks.  Here’s how it went down:

COP:  20 split jumps, 15 merkins, 20 flutter kicks, 20 Don Quixote

Block Fest: Partner up and complete the following exercises while your partner runs ~100m.  switch twice for each exercise.

Round 1: Block merkins, curls, goblet squats

Round 2: Block burpees, tricep extensions, sumo squat with high pull

Round 3: Single hand swings, plate raise and turns, froggers

Round 4: Wood chops, cross body curls

6MoM: Twists w/o block, toe touches w block, weighted sit-ups, block press sit-ups

COT

Moleskin:  YHC will readily acknowledge that this was almost the exact same workout (except for a few new block exercises) that we’ve done at 45MoM.  That said, reps build muscle, and Toga wants everyone to be ready for the beach.  YHC likes MaCallan 12 if anyone wants to send a thank you gift.

It was great to see Cousteau back in the PAX.  Rumors abound about his recent arctic research expedition and what he can teach us about the mating habits of penguins.  YHC is fairly certain they also taste like chicken.

As always, the PAX proved strong today and hustled throughout the workout.  Great work, and thanks for letting me lead.

Announcements:

Let Bleeder know if you want to pre-order a DogPile shirt, and TYA will be inviting F3 members to a special outing on 6/22.

12 faithful and 2 FNGs at 45 Minutes of Mary hit the ground and did some running in the rainy gloom this morning. Deflated footballs, a yellow frisbee, and a laminated cheat sheet were also in attendance as the men in this PAX got underway to push their limits.

ThE tHanG

Mosey across the tomato-less basketball courts and wrap around to the far corner of the tennis courts

 

 

COP

Merkins x10

SSH x20

Goofball x12

Scorpion Dry Dock x15 – switching leg somewhere along the way

Imperial Walkers x20

 

Mosey to the soccer field

 

Tunnel of Love: All PAX plank next to each other. One at a time crawl under the rest of the PAX and plank up at the other end. Each PAX goes through 2x

 

Mosey to the corner of the field near the shovel flag. Surprise, a frisbee! But wait, there’s also a laminated sign (per Bleeder)? Nope, it’s the cheat sheet because there’s a lot to remember for what’s to come…

 

The Lucky Horseshoe: Do the below until you finish or Q tells you to stop.

• Lap 1 around the field marked by the footballs and frisbee.
• 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
• Lap 10

 

 

CoT (Circle of Trust) – What’s said in the COT stays in the COT. Several prayer requests from the PAX and good fellowship. We get this short time to commune each workout, me, and it’s good for us to support, help, pray for each other.

 

 

MoLeSkiN

 

YHC really enjoyed leading this group of men this morning. The workout was mostly borrowed/stolen from @Kato’s 2^nd Anniversary Horseshoe last week in Charlotte. Take a few minutes to read his backblast and click “T-claps” to show your appreciation for him taking the time to put his thoughts down in writing. I look forward to years of continuing to live life alongside the rest of the F3 Richmond PAX, seeing us grow, and develop leadership in our communities. Thanks to those of you who take the time to encourage me, and I am inspired by @Kato to take it as a challenge to see how I can befriend/help/lead others the way that he explains others have done for him. Those are the things that make an impact, brothers, and a demonstration to how we can live the second greatest commandment “Love your neighbor as yourself.” (See Matthew 22:36-40)

 

Plenty of comments in the first couple of laps about the laminated cheat sheet – is it really laminated, and is it a #Weinke? Why is the #Weinke so big? Can you fit that #Weinke on your wrist, Sir Q? #Mumblechatter halted around lap 3.

 

Welcome to @FNG FIFA and @FNG Honey Do! Both of you acquitted yourselves well this morning, and we look forward to seeing you regularly. Props to Ronaldo and @Honey Do’s wife for the EH’s.

 

Suffice it to say that in the Tunnel of Love, some show love differently than others…

 

These deflated footballs that have been taking up room in YHC’s garage for years have finally found some good purpose, and what happens? SOMEONE STOLE A FOOTBALL WHILE THE PAX WAS HARD AT WORK AT THE OTHER END OF THE FIELD. Perpetrator to be found, or at least YHC hopes the thief has more need of such a thing. Whoever you are, you now have 14 PAX ready to find you and . . . EH you.

 

A lucky 13 posted for the morning ritual at Mary Munford.  Treats were promised and treats there were, in the form of hand made bricks from the 1900’s.  Two per PAX to accompany them on their beatdown journey today.

The Thang:

Mosey to field for warm up COP, welcome a disclaimer.  All in cadence.  20x SSH, 15x merkins (on bricks), 20x Dying Cochroaches, 25x Imperial Walkers.  Mosey to line of 11 Trees for …. you guessed it 11’s.  Start with 10 Lt. Dan’s and 1 Squat Jump with bricks.  When you complete the 11’s do Brick Burpees until all PAX arrive.  Quick 3 minutes of Mary, in cadence 20x russian twists, 20x alabama prom dates.  Mosey to School saying hello to the Tomatoes on the way.  Next exercise, ascending Triple check.  First round, 1 PAX runs 100 yards and back with two bricks, second PAX does brick curls, third PAX does  brick overhead presses, switch until all have done all exercises.  Planks for one minute.  Round two of Triple check, first PAX does 2 x 100 yards and back with two bricks, second PAX brick tricep raises, third PAX brick fly’s, switch until all have done all exercises.  Round 3, 3 x run 100 yards and back with two bricks, second PAX brick reverse curls, third PAX brick lawnmowers, switch until all PAX have done all exercises.  Round 4, 4 x 100 yards back in forth (no bricks, second PAX peoples chair with 2 bricks overhead, third pax plank on bricks, switch until all PAX have done all exercises.  Mosey to shovel flag 2 minutes of mary, in cadence 20x russian twists (first ten with two bricks, second ten with one), 20 x LBC.  COT with final thoughts by Fudd.

Moleskin:

Great to have Goldberg back for his second F3 workout.  He acquitted himself well today, despite the fact that he is battling a hamstring issue.  He showed up just in time, on his bike as he only lives a few blocks from the AO.  We look forward to seeing him at more workouts in the future.  Also, he is a great addition to the team as he is a Dr. and can (maybe) fix the minor aches and pains that he PAX are experiencing?

Several of the PAX had difficulty with their companions today.  I shall mention no names, but you know who you are.  Despite the rumor that bricks are strong, several of the PAX broke several of their bricks today.  YHC thinks maybe they were trying to lighten their load during the workout.

Russian twists are a real crowd pleaser.  Although YHC is a huge fan, the amount of grumbling and huffing and puffing goes way up when Russian Twists are called.  For some reason, they seem to  be the achilles heel of a majority of the Richmond PAX.  Must mean we should do more and more of them going forward.

TYA was on the brink of having a wardrobe malfunction this morning.  He broke out his 1980’s short shorts for the workout and although they were a crowdpleaser with the tomatoes, they did not keep all appropriate gear in the appropriate place.  Those shorts are now being retired.

Announcements:

Tshirts available on the website.  Order as many as you can so we can all get the new designs

TYA is organizing Rugged Maniac on October 10.  Let him know if you are interested.

June 6th we are having a visitor at our workout at Dogpile.  Come one and all if you can so we can get some great positive publicity for F3 RVA.

12 Veterans and 1 FNG posted for a beatdown in the gloom at 45MoM. Here’s how it went down:

The Thang

Mosey down the block, around the school, back down the block to the soccer field for COP:
Burpees x 10
SSH x 20
Burpees x 9
Don Quixote x 15
Burpees x 8
Freddie Mercury x 20
Burpees x 7
Sumo Squats x 15
Burpees x 6
Merkins x 12
Burpees x 5
LBC’s x 20
Burpees x 4
Imperial Walkers x 15
Burpees x 3
Flutter Kicks x 15
Burpees x 2
Hello Dollies x 15
Burpee x 1

Mosey to the track for 4 corners:
Split into 3 groups of 3 and 1 group of 4 for 2 rounds of one exercise in each corner: 10 pullups, box jumps on the stairs, incline lat pulls, dips. Rotate when the pull up group is done.

Mosey to the tennis courts:
Tunnel of Love: Each man faces another, links arms and squats down. All men in a line forming a tunnel with their arms. The two men at the end break off and bear crawl through the tunnel to the end where they link up again. Progress from one end of the court to the other end.

Suicides on the tennis court: baseline to the end of the first court and back, then to the end of the 2nd court and back…..rinse and repeat through all 4 courts.

Mosey to the Flag for 8 minutes of Mary:
Russian Twist x 20
Flutter Kicks x 20
LBC’s x 20
Rosalitas x 20

Ring of Fire: form a circle….everyone in plank position. Each man does 10 merkins while the rest hold the plank and sing “Ring of Fire” by the Man in Black.

Mosey to the Flag for Numberama, Namerama, and a prayer.

The Moleskin

T-claps to everyone for putting out big time today! After some late night tweets yesterday, YHC knew he better bring the pain today if the PAX were to be satisfied. Wilson reiterated this when he posted and mentioned that he got out of the fartsack and crossed the river in expectation of a good beatdown. I hope you were satisfied Wilson. Bleeder upped his wardrobe by posting with a golf shirt tucked into khaki shorts, with a stylish brown leather belt to complete the preppy ensemble. He mentioned he had a tee time to make post workout and to hurry up and get started on time. Hopefully the golf course doesn’t mind the mud, grass, and sweat stains that you left with.

Some grumbling was heard from the PAX due to the 55 Burpees that were completed during the COP. YHC has often wondered why the warmup is referred to as the “Circle of Pain”, given that we usually do some SSH, Don Quixote, and a couple of other benign exercises until we Mosey off to where the real pain begins. YHC decided to change things up today and give new meaning to the term “Circle of Pain”.

This is the second time YHC has used the Tunnel of Love, and the PAX embraced it with gusto. Some discussion took place on the topic of what it means to “put out” depending on whether one is speaking to a male or female. It was decided that we should refrain from yelling that to the ladies who were working out next to us, although TYA looked tempted.

Big welcome to FNG Bambino (aka Chip McGraw)! Bambino saw one of Wilson’s posters at Capital One and decided to man up and post to one of YHC’s signature beatdowns. Way to put out! T-claps to Wilson for putting up the poster. YHC told Bambino that not all of our workouts are as strenuous as today’s, and to try and post to one of Toga’s workouts as those are typically much milder 😉

Announcements

2nd F tonight with a BrewThru run. From Chumbucket:

For those so inclined, we’ll meet at The Answer Brewpub at 6 PM. This establishment is located at 6008 West Broad Street in the same shopping center as Mekong (and run by the same guy). The entrance is located off of the back parking lot. We’ll have a beverage at The Answer first and we’ll then jog from The Answer to Strangeways located at 2277 Dabney Road via, roughly, Broad to Libbie to Bethlehem to Dabney with a couple of shortcuts – total mileage is 1.8 miles. There are a couple of places along the way for some burps and merks.

RAMM tomorrow…TYA is Q

Regular Dogpile and Gridiron workouts on Saturday with Orville and Johnsonville as Q’s —– TYA is confirmimg a writer from the Richmond Times Dispatch will BE AT DOGPILE!!!!!

The Punisher on Monday will start at 7am as opposed to the normal 5:30 start time. Everyone is encouraged to bring their shovel flags to plant at the corner of Hermitage and Laburnum in honor of Memorial Day and our country’s warriors…. both past and present.

Rugged Maniac (next iteration) is coming up on Oct 10. Plan is for F3 guys to run this as a team. TYA has reserved 20 slots and is collecting info from anyone who wants to sign up. $41 per entry.

F3 Tshirts are still available for 45 MoM and NoTOLL. Order on the website.

14 game-changing men gathered at Mary Munford in the gloom to get after it. Bleeder arrived early to plant the shovel flag, and IHC handed our three token Patriots fans their deflated footballs. At 5:30 on the nose, the PAX took off across the school grounds.

THE THANG

Mosey to the far side of the school

COP:
• Merkins x12
• WW2 Situps x12
• Squat Jacks x12
• Bicycles (slow count) x12
• Russian Soldier x12

Mosey yet again, this time to the baseline on the West side of the soccer fields

Tunnel of Hopping Love: While PAX plank side by side, one by one each alternates crawl under and hops over the planking PAX. Each gamer goes under/over the rest of the PAX 2x.

Game Time! Wham-o Chase: One PAX throws a frisbee. All PAX sprint in that direction until frisbee lands. When it lands, all PAX stop and then do the allotted exercise until they get to the frisbee. Once they reach the frisbee, plank and wait for the 6. Allotted exercises – mostly in the order below.
• Bear Crawl
• Backwards Bear Crawl
• Frog Squat/jump
• Backwards Frog Squat/jump
• One legged Bear Crawl (right leg up)
• One legged Bear Crawl (left leg up)
• Walking lunge
• Duck Walk
• Backwards Duck Walk
• Bear Crawl Karaoke (right)
• Bear Crawl Karaoke (left)
• Crab Walk x 25 yards
• Backwards Crab Walk
• Bunny Hop
• Backwards Bunny Hop
• One-legged Crab Walk (right)
• One-legged Crab Walk (left)

2-line Indian Run to the bus loop at the front of the school.

Clockwork Merkins: Grab a piece of curb and…
• Incline merkins x12
• Right arm on curb, left on pavement x8
• LBCs x20
• Decline merkins x8
• Left arm on curb, right on pavement x8

Mosey to the shovel flag for COT

MOLESKIN

• First things first: WHO STOLE OUR BLOCKS??? Hopefully they are being put to a good, foundational use.
• As always, men, it is a pleasure and an honor to lead you (“yinz guys” for those of us from Pittsburgh). This was a fun workout to plan and made even more fun to lead thanks to this incredible PAX. YHC can’t wait until next week to Q again.
• Welcome to FNG Marv Albert, good to now have a voice of reason as part of the Richmond PAX (horrible, I know)
• YHC was impressed by the disc tossing skills of the PAX today. Particularly T-claps to Pucker who would be a great kickoff and “long ball” specialist if we were so inclined to start a Richmond F3 Ultimate Frisbee team.
• Much discussion and questions about the deflatables. Full details: the NFL/leather ones are well worn from a flag football team for which I was captain/organizer a few years back. They have since sat in my shed and garage, only removed periodically for a few beach trips and Hokie tailgates. All of the footballs were already below the allowable limit (since about 2007, coincidentally), but per the QB’s explicit instructions, they needed further removal of air to ensure a HOF Q performance.
• At the end of Clockwork Merkins, there was a mention of gratitude that they weren’t Curb Crawls. YHC can assure the PAX that this was only because of time. Perhaps fewer 10-counts next time will allow for much more fun.

ANNOUNCEMENTS

Please keep The Scream and his family in your prayers. He is visiting his parents both of which have some health issues.

Dominion River Rock sports & music festival – this weekend. Lots of great events to show your F3 swag and throw some EH’s

Rugged Maniac (next iteration) is coming up on Oct 10. Plan is for F3 guys to run this as a team. TYA is collecting info from anyone who wants to sign up to also submit registrations as a team.

Bleeder planted the flag and 18 faithful posted for Lockjaw’s 40th birthday.

The thang:

Mosey to center field, COT: 40 side straddle hops, 40 little baby crunches.

Mosey to corner of field,

Over the Hills –

pair up. First guy runs the 1 K loop around the school, second guy attempts 40 burpees. Second guy runs 1 K loop, first guy attempts 40 burpees. Plank.

Mosey to circuit track – 1/4 mile loop. First guy does 40 pushups, second guy runs. Switch and repeat. plank

Mosey to corner tennis court – first guy takes a lap around full basketball and tennis court, second guy attempts 40 WWII situps. Switch and repeat. Continuously first guy then runs tennis court only, first guy attempts 40 LBCs. Switch and repeat. Plank

Mosey to center field. 6 Minutes of Gary – 40 seconds on, 10 second rest, two rounds. Exercises- Ball dippers, lizard merkins, handstand kicks or carolina dry docks, high knee jumps or slow bending squat.

5 Minutes of Mary – freddie mercury, russian twist, hello dolly, superman.

Moleskin-

Quite fitting Lockjaw LIFO’d his 40th birthday workout. T-claps for making it out though, the Over the Hills workout, or as noted Around the Hills since there are no hills at this particular AO, was designed by YHC to show some love for our no longer ‘hate’ brother. The silence was deafening in contrast to Ricky Bobby’s RESPECT a few weeks back during name-o-rama.

YHC apologizes for some of the sloppiness this morning, YHC thinks he actually said southern aggressor at one point of the plank. Simply unforgivable to my highly esteemed southern gentlemen. YHC was running on fumes from lack of sleep. However, if someone in the PAX showed up for the Patriots celebration workout at 4:30 AM, well, laugh’s on you bud, I was watching replays of Super Bowl 49 in my fart sack.

Welcome FNG Ponzi!

See you guys in a few weeks.

Singer

12 posted for a truly beautiful morning just to lift cinder blocks.  Fun was had by all, and here’s how it went down:

Blocks held overhead for mosey to center of soccer field for COP:

20 SSH, 20 split jumps, 20 Don Quixote, 20 Rosalitas, 10 merkins

Mosey to soccer field end line and partner up for blockfest:

One partner curls while the other runs half field and back.  Flapjack with each partner doing 3 sets.  Repeato for military press, tricep extensions, block burpees, sumo squats, and a new exercise where you pass the block between your legs, switch legs, and repeat (like a basketball switch but with more ramifications if you miss).

Block Minutes or Mary: 15 sit-ups with block on chest OYO, 10 Rocky Balboa passes with your partner IC, 15 sit-ups with block over head, 10 Rocky Balboa opposite direction IC

Bonus 10 Block Burpees in cadence (yeah, we actually pulled that off) because the PAX was ahead of schedule

Mosey to flag for COT

Moleskin:  The last time YHC led a block party there was a significant amount of mumble chatter.  I theorized this was due to a lack of running.., problem solved.  There were some impressive performances today as several of the PAX found some wheels during the run portion (Bleeder, LockJaw, Swirly).  Now, was this because they were working to improve their speed, were they trying to save their partners from lifting too much, or did they want more time with the block to achieve beach body goals?  It should also be noted that Swirly appeared to be running laps when I arrived to plant the flag.  After establishing an understanding that the workout had not started yet, Swirly continued to run while waiting on the PAX to arrive.  FEBA!