Tag: 45 Minutes of Mary

12 posted for a lovely RVA morning block party at Mary Munford Elem.  Here’s how it went down:

Thang:

Quick disclaimer then half PAX runs the full block with 5 burpees at each corner.  The other half of the PAX completes 12 burpee block presses, 12 goblet squats, 12 Russian Twists: repeato x2 then switch as soon as the runners return.

With the PAX now warmed up, begin 12 alternating shoulder presses, 12 lunges with block twists, and 12 sit-ups with blocks on chest: repeato x2

12 woodchoppers, 15 2 count quick hops on bricks, 12 sit-ups w brick over head: repeato x2

12 behind the head tri presses, 12 curls, 25 yd block overhead crawls: repeato x2

Mosey to treeline on Carey for backwards run suicides

NMM:

YHC envisioned the PAX running the block for each set, but it became clear that we weren’t going to get through all the exercises with that model.  There was also a distinct lack of mumble chatter during the block reps. YHC took this as a good sign.

It turns out people still have hidden talents.  Bleeder’s time at VMI means that he can crawl on his back like a snake in a frying pan.  Pucker can outrun Splinter when going backwards.  Apparently this comes from defenseman backwards skating or some kind of yankee genetic mutation.  YHC thought the backwards suicide wouldn’t take long or prove particularly difficult.  My thinking was corrected about half way through with time running out and a lot more trees to go.  Note: The PAX didn’t complete this part of the workout, but more time will be allotted next time.

Announcements:

Sunday trail run will be at Pocahontas Park.  10k cross country loop that will be run twice.  Meet at Martins at Stony Point at 6:30 to clown car to Chester.  Let Jville know if you plan on joining his clown car.
Richmond GoRuck event is on October 23 & 24th.  Talk to Honey Do.  Preblast posted a few weeks back.  Check it out here Red Light and Blue.

Next Wednesday’s Hill run will be followed by a beverage at TYA’s house – this will serve as our second F for August.

Bake sale, at Parham Rd Exxon (807 E. Parham Road) Friday 11 a.m.

A much needed rain shower cooled temps and welcomed 7 faithful and 2 FNG’s to our third iteration of the Lucky Horseshoe.  Here’s how it went down.

THE THANG:

Mosey to the corner of the soccer fields near River Rd.

COP

SSH x 20                                                                                                                                               Merkins x 15                                                                                                                                           Imperial Walkers x 20                                                                                                                             Freddie Mercurys x 20                                                                                                                         Russian Soldiers x 22

Mosey back to the shovel flag 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

COT and record how much each member of the PAX completed.

MOLESKIN:

Welcome to Rousey and Trickle!  It was great to have you out today and hope you continue to post.  We were a little light today; could it have been a little too Gloomy for the PAX, was the fartsack that comfy, or is the ramped up training for the BRR taking its toll?  Who knows, but it’s always good to have more men looking to get better and stronger.

This is another PT test of sorts to measure the progress of the PAX.  YHC had large shoes to fill in the absence of Loose Goose with respect to this workout.  It was made very clear that a laminated and possibly oversized weinke would be much appreciated by the PAX, so YHC took it a step further.  Unfortunately, YHC ran into the travesty of not having image posting privileges, so check back to this backblast later when that is remedied with a pic of the PAX.  I think LG would be proud!

YHC still has no idea what the significance of 33 minutes is, but it’s a good number given that none of the PAX finished with a full pull.  Sippy Cup was on a roll and had a chance, but had to leave early due to a prior commitment. Probably ran to Williamsburg.  Swirly finished 9 full laps; NICE WORK!  And, there were several in the 8 lap range.  Marv was intent on pushing the PAX and tried to add a extra squat in the Storm Squats, but thankfully the PAX corrected the exercise else we might all still be out there!  If you want a real challenge, see the backblast from July 2 for the last Lucky Horseshoe to see the handwritten results of that workout.  What a disaster.  All YHC was able to glean from that pic was that DK was a little lost.  Your results from today are below.  If there are corrections, let me know!

Thanks to Marv for taking us out (with a prayer brought to you by one of our own) and for letting me lead you today.  Go out and lead with PURPOSE!

TYA: 8 completed

Marv: 7 completed plus a lap

Rousey: 8 and a lap

Trickle: 6

Pucker: 7 and a lap

Swirly: 9

Fudd: 8

BT: 8

Sippy:  ???

Announcements:

Regularly scheduled workouts continue through the week.

There will be a Sunday run as prep continues for the BRR.  Hopefully, it will be added to the Schedule on this site, but if not, post Friday for details!

Aye!!

 

11 Strong and eager PAX arrived at or before the appointed workout time today for a beatdown.  Weather was temperate, but rather muggy.  Despite the humidity, the PAX forged forward and attacked the workout.

The Thang:

Started the workout at 05:30:45, a little bit late, but still in the appointed minute.  Mosey to Reveille Church on Cary Street.   Warm up COP 20x SSH, 20x Don Quixote, 15x Slow cadence, full motion Merkins, 20x crab cakes, 35x LBC.  Mosey to back of church to picnic building.  Triple check.  Break into teams of three, first person on the wall for people’s touchdown chair, second person John Travolta’s, third person run a lap in the parking lot.  Repeat x 3.  Mosey to front of church for a little taste of the world over the pond – BBC (Burpees, Bearcrawls, and Crabwalks).  Start at tree line, bear crawl to walk way, run to end of lawn, backward run back to walk way, crabwalk bat to tree line and do five burpees.  Do 4 rounds, increasing burpees by 5 each time around.  Mosey back to shovel flag for 3 minutes of mary, LBC waiting for the 6.  Dealers choice for exercises 11x something (cant remember first one) 12x Russian Twists, 13x Hello Dolly and 14x Flutter kicks.

Moleskin

Just to make sure, I rechecked the schedule before posting this backblast and the scheduled time for the workout is indeed 05:30 according to the official F3 website.  Not 05:31, not 05:32, but 05:30!  That is 05:30 EDT as measured by the official world clock in the Royal Observatory in Greenwich (Yes, I know there is a difference between GMT and universal time, but they are now considered to mean the same thing).  Before we started, we checked several watches and phones of people in the PAX.  The Iphone is synched up with the GMT so it is pretty accurate.  Iphone said it was 05:30:45 when we started, so we officially started late.   My apologies.

Much competition during the triple check to make it fastest around the loop during the run.  There were some epic battles between many of the PAX including DK, Splinter, Fudd, Bleeder, and others.  A little friendly competition spurred the PAX on to faster lap times.

The new BBC exercise was a killer for YHC.  As BT pointed out, burpees seem doable when you are doing the first few, but then after 4 or 5 they become unbearable.  That in combination with bear craws, sprints, backwards runs and crab walks was down right nasty.  I guess that means that the BBC will have to be used over and over again to make us stronger and faster!

At the end of our workout we met up with Conspiracy, Ricky Bobby and Sippy Cup.  Bummer we did not get to work out together today gents.  We missed your company and pushing us to new levels of fitness and form.

Announcements

DK is getting all of our IT needs straightened out.  Let him know if your permissions etc are correct.  Also, we would like to get emergency contact information on everyone, just in case.

Run tomorrow.  Hillcrest and Cary.  TYA will be at Mary Munford at 525 for anyone who needs a ride over or directions.

Have a great day!

TYA OUT

Aye, 3 PAX worked out, while the others played hide-and-seek.  YHC pushed on with the beatdown as planned.  Today’s goal was to keep the heart rate elevated the entire workout, and get some upper body in as well.

Loop around the soccer fields and a loop of the neighborhood (about .86 miles).

Back to the shovel flag for:
20 SSH
20 Mountain Climbers
30 Arm Circles (small and large)

Mosey over to the “track”.  11’s with pull-ups and 4-count derkins.  200m run between each exercise for a total of about 2.5 miles of hard running, with a total of 55 pull-ups and about 110 single derkins.

Mosey over to the soccer field, where YHC had setup some markers for plyometric drills, which help increase speed.  While YHC should have used a ladder, all that was available were markers.  So, here’s how it went:

• 2-feet forward in every box (4 boxes), then bunny hop 2 boxes, and sprint to the tennis ball that was launched by your partner.
• 2-feet left in every box (4 boxes), 2 bunny hops, and sprint to the tennis ball
• 2-feel right in every box (4 boxes), 2 bunny hops, and sprint to the tennis ball.

By this time, the rest of the PAX came out of hiding.  We joined for the COT.

That’s how she went.  Sorry the PAX missed it, but YHC was glad that he was able to help at least 2 guys get stronger and faster.  Ricky Bobby is getting stronger by the day.  And Sippy Cup keeps pushing the envelope.  Remember when he could barely do a pull-up?  He’s looking strong now!

15 Faithful RVA PAX & 1 FNG gathered in the high rent district between Cary & Grove to better themselves on a glorious summer morning.  Sunny & 70…low humidity. Here’s how it went down.

The Thang:

Mosey around track to Soccer field for COP: 25 SSH, 25 LBC, 15 Merkins, 20 Crab Cakes, 25 Slow Bending Squats

Mosey to Bus Loop for Ascending/Descending Curb Crawls: up to 6, repeat 6 and back down…always facing Grove Ave…Bear Crawls and Crawl Bears

Mosey back to Soccer field for Ring of Fire: Clerkins as a group to 150, then 10 Burpees OYO

Mosey to baseline for Deconstructive Burpees 11’s-style (squat + thrust + squat jump = burpee):

11’s: Squat + Russian Twists (run between trees)

11’s: Thrusts + Freddy Mercuries (alternate forward lunge and bear crawl between trees)

11’s: Squat Jumps + LBCs (run between trees)

Mosey to Flag for 75 seconds of LBCs

COT

Moleskin:

Cheers to YHC’s 13-year-old nephew for being dragged out of bed on his summer vacation to experience F3 as an FNG.  Rohawk (Red Mohawk) is always welcome back any time.  You did your uncle proud!

YHC would explain the title of this post in greater detail, but Rohawk and/or Rohawk’s parents might be reading it. Questions?…ask Pommel Horse.

Regular workouts this week + Sunday run on Buttermilk and North Bank trails: meet at Byrd Park pump house at 7am…bring water.

21 PAX strong posted for a crisp fall-like morning in the gloom.

The Thang:

COP
25 SSH
30 LBCs
20 Don Quixote
25 imperial Walkers

The Main Thang:
– Curb Crawls with Derkins up to 6, repeat 6 and back down
– 4 line Indian Run from Grove to Cary
– 11s along the trees with Lt Dans & Burpees

Triple Check (3 Rounds)
Start at the fence facing Cary.
First Round Fence Squats/Plank/1 lap to the tree
Second Round: Fence Squats/Plank & Reverse Plank/2 laps to the tree
Third Round: Single Leg Fence Squats/Arm Raise Plank/1 lap to the tree

90 Seconds of Mary
Russian Twist all the way

Moleskin
Ok.  4 lines of Indian Runs was a little ambitious.  It got a little crowded as we worked our way down Commonwealth with a few of the PAX switching lines on accident.  YHC got a little excited with our numbers and decided to divide into 4.  Lesson learned.

YHC was impressed with the speed and cadence of 11s along the trees, especially the two of the regular’s daughters leading the group.  Job well done.

Everything ran fairly smoothly until the breakdown in instructions during Triple Check.  The confusion likely started when YHC instructed the PAX to “pair” up for triple check.  YHC has taken note and will bring handouts next time the instructions get past a 7 word description.

YHC had under-estimated the distance of the run from the fence to the trees but everyone did well.  Bleeder is a machine when it comes to sprints.  For the record, YHC beat Conspiracy on the last leg of triple check.  You know it Conspiracy.  Keep working on your form and you’ll get there.

Loose Goose has signed up to lead Dogpile on Saturday but may need to leave town.  He is requesting a backup just in case a sub is needed.  In case you were wondering TYAs extra spots in the Rugged Maniac are still available.  Bleeder leading RAMM mañana.

Thanks to the PAX for a great turnout.

11 Posted for a lovely, humid (why are we all talking about the weather in every post) morning in RVA.  It went something like this:

Mosey to soccer field for COP: 20 split jumps, 20 hillbillies, 15 werkins, 15 situps

Mosey to tennis courts for arc loader= lunge to end of second court and run the rest.  Repeato 4x

Mosey to track for “The Circuit” = 10 chin-ups, 10 cinder block swings, 5 pull-ups, 10 dips, 10 derkins.  Repeato 3x

Mosey back to soccer field for 11s on the trees= heals to heaven and sit-ups

Mosey to SF for 20 Russian hammers and 20 Alabama Prom Dates

COT.  Thanks for Rest Stop for taking us out.

NMM:  Thanks for giving Toga 2 days of Q.  Toga will miss this bunch next week, but there may be some Nashville F3 Tourism in the works.  Speaking of, welcome back to Promo who made a strong showing with his RVA brothers.  It’s always good to have out of town guests.

Let’s give a warm welcome to Shane Cason, now Uptown Girl.  I’m sure he will be back.

Re the workout, I tweeted out that it was a block party, and we ended up with 3 blocks.  Toga can be creative with half the people having blocks, but this was a tester.  This leads back to the title of the post.  When in doubt, go with the one you brought to the dance.  You’ll note some crowd favorites like the arc loader, 11s, and the circuit.  They’re like motherhood and apple pie.

Dr. Form, aka Conspiracy, noted Toga’s lunge form being focused on speed and not proper technique.  Point taken, and know that my form will get better.  Conspriacy however will not get any taller.., unless we put him on a rack.

Announcements:  DogPile Shirts need to be orderd by 7/10!

Rest Stop correctly noted that we missed the 2nd Weds Hump Day Happy Hour.  Goldberg moved that we should do it next week.  More to follow on that.

Toga was INCORRECT about there being another party at Fudd’s!  There is no upcoming party at Fudd’s! “I offer a complete and utter retraction. The imputation was totally without basis in fact, and was in no way fair comment, … and I deeply regret any distress that my comments may have caused you, or your family, and I hereby undertake not to repeat any such slander at any time in the future.”

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.