Tag: 45 Minutes of Mary

The Thang

17 came out this fine morning for a little shake and bake in the gloom!  The warm-up count and cadence was a little off due to the extreme overnight aging of the QIC and first time Q jitters.  One (FNG) Oracle- posted and received a good first timer beat down.  Hope he won’t be one and done!

Mosey to trees @ corner Grove and Commonwealth

COP

Fantastic 50
25 don Quixote
25 side straddle hop
15 LBC
20 Imperial Walkers
25 side straddle hop

Mosey to street

Double Applesauce – Indian run to Cary Street

Mosey to Tennis court

Fire

2 man team – 50 yard sprint drop for 25 merkins

Bear crawl back

25 sit-ups w/pax holding feet – switch

Repeat

Mosey to field

Whamo-run

line up – Frisbee thrown – sprint until it lands then lunges to reach it

repeat with 1^st pax to get there choosing next exercise

Lunge, bear crawl, crab walk, backward run, deep knee bends, karaoke, Imperial Walker,

burpee jump x2

 

Mosey to building

Triple check

X3 – Sprints, people’s chair, plank

 

6 minutes of Mary

50 LBC

Superman

Flutter kicks

Rosalita

Mosey to Shovel Flag

COT

Moleskin

 

The double applesauce run quieted the pax after figuring out – if you ain’t first your last!

Brain Tumor begged “don’t you put that kind of evil on me!” during the fire workout.

Lugnut was almost decapitated by Pucker in the Frisbee run.  Chinese 5 hour glow in the dark chemicals only lasted 5 minutes.  Who would have thunk.

TYA received the shout out in a professional manner and proceeded to give 5 minutes of Hail Mary!

All in all, the pax did a great job!  Thanks for all the respect on my big day!

11 faithful posted for a dedication workout in honor of Elizabeth Pryor.

The Thang:

Mosey to the corner of the school near Grove and Commonwealth.

COP – quick dedication to Elizabeth Prior who passed in a tragic car accident at 2:45 PM on Monday, April 13th, just on the other corner from the PAX. Plank for moment of silence.

25 Side Straddle Hops, 20 15 Don Quixotes, 20 LBCs

Mosey to front field. 2 double sets of 11s (version 1 or 2, not sure) running the distance of the fields and using all 11 of the trees as the exercise points. First exercise is burp merks increasing from 1 to 11 at each tree. Plank at the other end of the field. Repeat burp merk back to the beginning. Second set – 1 hello dolly, 10 rosalitas, increasing/decreasing by one across the field. Plank at the other end. Repeat back across.

Mosey to the circuit track, 4 corners circuit style. Pull ups set the pace with 10, box jumps on the steps of the school, dips and derkins. two times around.

Mosey to the tennis courts for 5 minutes of bolts. 5 sets of sprints to the other end, rest, and back.

Mosey to flag – Superman – two times through acapella.

The thang:

YHC’s first Q at Mary Mumford, actually first Q outside of NoToll. YHC felt moved by the story of historian Elizabeth Pryor and the details of her passing from Monday’s accident, and signed up to Q when I noticed it was still open on Tuesday. Every Thursday and Friday the RVA F3 PAX has run by the spot of senseless tragedy, a dedication felt necessary. The workouts were inspired by the time of the accident – 2 double sets of 11s, 4 corner circuit and 5 minutes of bolts. Superman, well, because Superman is awesome when sung to the sweet sounds of The Greatest American Hero. I think the tomatoes actually stopped their workout to watch this comical situation.

The other name for this workout could have been The Hijacked Q as noted before it began. Swirly had been verbally given the Q the night before due thinking the spot was still open, though it had been filled previously on the spreadsheet. YHC thanks Swirly for his gracious acceptance to give up the Q (after setting up the blocks, guess I know what’s in store his next Q) in order to keep the dedication workout in tact.

Earthday. 5K. T-shirt. This Saturday. 11:00 AM. I rest my case.

7 Faithful posted for a wet beatdown at MOM this AM.

The Thang

Everyone carries two bricks. Mosey to the front of the school for warm up.

-SSH x 20
-LBC’s x 20
-Don Quixote x 20
-Merkins on bricks x 15
-Hello Dollies x 20

Mosey to the Soccer Fields for the BEAST with Bricks. Every exercise done with bricks in hand:

-Burpees
-Deep Squats
-WWII sit-ups
-Lateral raise to fly/press
-Curl to overhead press
-Squat jumps

Mosey to tennis courts for some Mary:

-Lay flat, put both bricks on legs close to feet….hold feet 6 inches off the ground for the duration of the Hero song, sung by Fudd and TYA.
-Merkins on bricks alternating with raising right hand (w/brick) at the same time as the left leg, then a merkin, then raise left brick while raising right leg. x 10 on own
-Bricks on legs, 6 inches in air for another rendition of Heroes
-20 LBC’s in cadence, with bricks held beside head

Mosey to baseline for bolts with bricks:
-50%
-75%
-100%
-75%
-75%
-100% to the cars

Moleskin:

TYA remarked during the Beast that Toga would be upset that he missed this beat down. YHC ventured that I seriously doubted that, since he was on a cruise ship somewhere, no doubt with a cocktail in hand….(#its5oclocksomewhere). Bleeder countered by saying he was stuck on 95 somewhere. If that’s the case then, yes TYA, I bet he wishes he had been there.

The PAX noted that the bricks felt light at the start of each exercise, and got progressively heavier as we moved through each exercise. This is a highly scientific process called “weakness leaving the body” and it involves PAIN!!!! YHC was impressed with the PAX today. They are starting to eat the PAIN for breakfast and ask for seconds!!

Announcements:

-Burgers and beers (or Glenlivet or some old beer) at Fudd’s house tomorrow night. 7102 Pinetree Rd. Come whenever. If you get there before I get home from work there is a zip line in the backyard. Weight limit is 250 lbs.

-Earth day run on April 18th. How many times have we announced this??

-TYA having a different kinda of Run tomorrow come check it out!
-Orville is Q somewhere on Sat, the other place doesn’t have a Q yet. Clear?

Written by Fudd

It was another edition of the block party at 45MoM, but we changed things up a bit.  The Thang:

Warmup: Grab your favorite block and run to far soccer field

Everything was done with 45 seconds on and 15 secs in between sets:

1. burpees w block press, curls, weighted sit-ups: x3 then run field and back
2. block swings, block raises, flutter kicks: x3 then run field and back
3. sumo squat w twist block press, overhead triceps press, pole smokers (leg raises): x3 then run to back of school for…
4. Peoples’ chair while passing all blocks down the line and back again

Mosey to flag for COT

Moleskin: As many of us prepare to go on Spring break, working those beach muscles seemed like a good idea.  The ever creative Mayor of Grumpville took the time to prepare a well thought out and balanced series of exercises scientifically proven to get results.

YHC gets Monday morning Q quarterbacking.  It’s one of my favorite things to do in the morning, and a well placed and witty comment keeps it fun.  That said, apparently Fudd is putting Columbian bam bam on his wheaties and lord knows what pills they’re slipping TYA at the old folks home.  YHC did get a small amount of pleasure when the mumble chatter ceased in round three.  There will be more sprints in the next gear workout to help corral some of the enthusiasm.

YHC gets it!  Some people need that ‘kid in the back of the class’ kind of feeling to feel better about themselves.  Whatever sad clown kind of thing you’ve got going on, we’re here for you!  If you always feel the need to talk about how many beers you had the night before a workout, or simply can’t do a SSH without looking like a stork having a stroke, this PAX will see you through it.

13 Prisoners were Transferred to Cell Block D to soon become Freemen

The THANG

30x Skull Crushers, When first person is done, Scream Escape, rotate to next station,
Balls to the Wall
Freddie Mercury
High Jumps on fence

Plank up

Six Minutes of Mary (in 3 Mins)
All men set Free to go about the day.
COT

Moleskin

TClaps to TOGA for the Suggestion that we bring the Blocks back, YHC was most appreciative of the suggestion. It made the Prison theme workable without using Johnny Cash.

As the pre-workout crowd was gathering, LugNut stepped up with an effective attempt at an EH. Note to self, a light on your ankle can be a effective leadership tool in the gloom. It appears that Ankle Light Man was leading a different group around the AO.

Kotters to Loose Goose and Orville, Glad to have you guys back in the fold at 45 MM.

Scream is hosting a T-Shirt Design Summit at UR on Friday in the Dining Hall, TYA and YHC plan on being there, If you can’t make it, and have design suggestion, Keep Calm and Send them on. Any ideas are welcome.

The post workout F2/Fellowship was great to be able to stand outside, It did feel Sunny and 70. Many of the Faithful hung out until close to 7am, when YHC said, I gotta go get my kids!

Announcements

TYA is gathering Hard Commits for the Blue Ridge Relay in Sept.

Next workouts
0530 Friday Mary Munford RAMM- It’s just a run.
0600 Saturday Dogwood Dell Dogpile
0700 Saturday Pouncey Tract Gridiron

This would be the one to Leave Comments on, in case you were wondering. You are free to do so.

13 Prisoners were Transferred to Cell Block C

The THANG
30x Chest Press, When first person is done, Scream Escape, rotate to next station,
Flutter Kicks
Werkins
Inverted Plank

Plank up,

All Prisoners Escaped

13 Prisoners were Transferred to Cell Block B

The THANG

30X Triceps, each arm; When first person is done, Scream Escape, rotate to next station,
Merkins
LBCs
Deep Knee Bends

Plank up in Center Court

All Prisoners Escaped

13 Faithful posted in the gloom to become prisoners in Cell Block A

The THANG
Mosey to COP

25X SSH
15X Merkins
20X DonQuixote
55X LBC

Run The Loop
Break in 4 Groups of 5 or lessun The Loop
Cell Block
30X Curls When first person is done, Scream Escape, rotate to next station,
Mountain Climbers
Dead Cock Roach
DRY DOCKs

Planks up then,
All Prisoners Escaped

14 posted for a morning beatdown in RVA.  Weather was 37 degrees and clear.  Great job everyone getting out of the fartsack and making yourself (and others) better and stronger.

The Thang:

Mosey to field, 25x Freddy Mercury, 26x Don Quixote, 25x SSH, 25x LBC.  Mosey to covered pavillion for 11’s.  At pavillion exercise is prisoner leg lifts, at far end of the field exercise is the Burpee (of course).  Faster PAX use poles at far side of pavillion.  Mosey to front of school for Yogi Bear.  Four stations (most on picnic tables), first station box jumps, second station Derkins, third station dips, fourth station incline merkins.  Repeato x 2.  Turn around and right into ascending and descending curb crawls.  Grab a piece of curb, bear crawl to other side, one merkins, turnaround bear crawl to other side 2 Merkins.  All the way up to 9 Merkins and then back down to one.  When finished, get into Al Gore and wait for rest of Pax.  Mosey back to shovel flag for 4 minutes of Mary.  15x Flutter kicks, followed by 20 second hold feet in the air.  10x (on each leg) bent leg raises.

COT and out into the day, in better shape and energized to take on the world.

Moleskin:

Several Kotters today.  After a brief hiatus with several maladies (strep throat, etc) Loose Goose was back in the fold.  Olaf made his second (?) appearance at a workout after a month long hiatus waiting for the spring to come.  Pucker returned after his hibernations.  Not sure why a Yankee and Ice Hockey player needs a break due to the cold?  Great to have everyone back out there with the group.

Fudd apparently shares the lack of eyesight with his namesake.  When TYA declared that the end point for the 11’s was the road at the second tree line, Fudd was all confused.  He said he saw many tree lines and could not see the rode.  Despite his difficulties seeing, he figured things out and almost kept pace with Conspiracy on the 11’s.

The PAX continues to have difficulty with math.  When the PAX were asked to split into four groups for the Yogi Bear, confusion ensued.  How could we possibly split up into four groups with 14 people in the PAX?   The math does not work out to even numbers!  What are we to do?  We can’t possibly do an exercise with an uneven number of people in the groups!    Somehow we persevered and got through the appointed tasks without incident.

What sadistic bas435d thought up curb crawls?  Why?  They are complete torture.  They sound so simple and in theory doing bear crawls with Merkins sounds doable.  This is the second time YHC has does this exercise and I have been completely smoked about halfway through both times.  At least the first time I had hope that a bus would come and run me over and stop this idiocy,  This time, my only hope was to finish the routine as quickly as possible and then try to forget that it ever happened. Worst part of doing them was that I actually chose the exercise.  What is wrong with me?

Announcements

HDHH yesterday.  Good time had by all and pretty good attendance.  Thanks to all that came out and had a little bit of second F.  One awkward thing heard in the bar (and hopefully not overheard by anyone else): “it weird to see you with your clothes on”.

Run tomorrow at MM

13 veterans posted in the gloom for a beat down from Fudd’s VQ. Here’s how it went down.

The Thang

Mosey around the school to the Tennis Courts for COP: 20 SSH, 20 Merkins, 20 Don Quixote, 15 Mountain Climbers, 20 Hello Dollies

Mosey to the basketball courts for 650/1K:
Partner up, 1 guy exercises while other runs around the track. 50 burpees, 100 Merkins, 200 Body weight squats, 300 LBC’s.

Mosey to Tennis Courts,
-Tunnel of Love from west end of the court to the east: two lines of men lock arms and take turns bear crawling through the tunnel created by the arms.
-Kack-a-lacka Choo-choo from the east end back to the west end: all men line up in plank position and take turns jumping over each man in line.
-3 Wind Sprints the length of the tennis courts to finish up: 75% effort #1, 100% effort on 2 and 3.

Moleskin by Fudd via email from TYA in Alexandria this morning

-Tclaps to Wedding Singer…how many has he done in a row now?
-Tclaps to Pele as well….how many other kids would come out on their spring break for a beat down at 5:30 am??

Moleskin by Bleeder

Amazingly, Pele came downstairs this morning and was dressed and ready without a word from his Father to get up and get ready. He wants to dominate on the Soccer field this spring, he knows F3 can help make that happen!

For long distance Mosey to the first COP; was Fudd trying to just go further than a normal TOGA Q? The disclaimer pointed out that TOGA’s workouts seemed more certified for Fitness instructors than most. Fudd’s cadence during the COP, in true VMI Keydet fashion, was well executed especially for a VQ.

Digging through the BackBlasts, Fudd discovered a routine that both Johnsonville and TYA have used to bring on the pain to the PAX. As the PAX moved to the next evolution, we ended up running through the Tomatoes exercise area. Fudd almost paused there, but realizing we are sharing the AO, decided to continue moseying to the other end of the Blacktop.

Tclaps to Fudd for the Tunnel of Love, being close to six months into RVA F3 workouts, that’s two days in a row of something brand new in the workout routine; that’s awesome from Virgin Q’s. But not sure if you can put the Tunnel of Love and the Battle Rope into the same exercise, might be moving into a Shady Grey area there, perhaps for people in there Fifties.

Announcements:

-TYA mentioned the backblasts and said some of the PAX had found it difficult to access those. Fudd mentioned that Conspiracy set him up with a free service that emails the backblasts whenever they are posted. Fudd regrets that he has no idea how Conspiracy did this. Perhaps Conspiracy could post instructions when he gets a break from whatever job he does everyday??

-Run tomorrow, 5:30 at Mary Mumford. TYA is Q
-Hump day Happy Hour next Wed at American Tap Room