Tag: 45 Minutes of Mary

7 faithful posted for a morning of fun in the snow.  By the time the PAX arrived, about four inches of new snow had falllen, another inch or so fell during the beatdown.

The Thang:

Mosey to far side of tennis courts.  SSH x 20, Snow Angels x 20, Seal Jacks X 20, LBC X 20.  Mosey to first tennis court.  Shovel a straight line across the court at eight paces from net.    Split into two teams.  Fudd, TYA and Chum Bucket on team one, Bleeder, Pele, Swirly and Wedding singer on team two.  Next exercise is “Dodgeball with Snowballs”, you must stay within the 8 yard snow shovel line.   Three rounds.  If knocked out, pick up a shovel and continue to shovel the tennis courts.  Team one took the first two battles, but lost in the third.

Mosey to soccer field.  Line up on the end line.  The Beast, dealers choice.  Merkins (TYA), Rosalita (Bleeder), Burpees (Chum Bucket), LBC (Fudd), Seal Jacks (Pele), Freddy Mercury (Wedding Singer) while waiting for PAX assume Al Gore position.  Mosey back to tennis courts, back into Dodgeball teams for Triple check.  First member sprint to other end line and back, second member plank, third member shovel tennis court.  Mosey back to virtual shovel flag.  COT and prayer and off to the day.

Moleskin

Since the Q has such a unique skill at side straddle hops, he decided that he would try as many versions of this simple exercise to begin the workout as possible.  We did regular SSH followed by SSH on the ground (aka snow angels) and finally Seal Jacks.  Despite his best efforts, TYA was unable to properly execute on any of the variety of SSH’s.  Lots of laughing and diverting of the eyes to avoid more laughing.  YHC is trying to improve this skill….but with no success.  May need to go back to grade school for some remedial training.

Wedding Singer, Chum Bucket and Fudd showed considerable skill in the dodgeball challenge.  At one point Fudd was the sole surviving member against all four on the other team.  TYA, confident in his snowball and dodgeball skills was eliminated in about 2 seconds in the first round by Bleeder.

Chum and the Wedding singer discussed whether they were heading to work for the day.  After thinking about having just driven to the AO and given that their office was not further away, they decided it would be hard to justify not going to work because of bad driving conditions.   All stayed around for a few minutes of Second F in the driving snow.  Fellowship is a powerful thing.

TYA, Pele, and Bleeder made a quick trip to Starbucks after the workout.  We walked into the Starbucks, straight to the counter where Bleeder asked “are you open”.  The Barista (and TYA) were a little dumbfounded by the questions, but moved on.  Bleeder explained to TYA that a coworker of his had gone into Hardees during the snowstorm the week before, walked up to the counter only to be told that they were closed.  His coworker had to go outside, get in his car and go through the drive through lane to get his food.  He tried to explain to the Hardee’s employee that they clearly did not understand the concept of OPEN, but to no avail.

TYA and Pele spent some time after the workout shoveling driveways in TYA’s neighborhood.  In all we cleared three driveways in about a half an hour.  M TYA became the real hero of the day when she offered up homemade chocolate chip pancakes and chocolate milk.  After devouring 10 pancakes between them Bleeder arrived, luckily M TYA had anticipated his arrival and had more hot pancakes ready.  At one point during the meal, Pele spilled his chocolate milk on the table.  Despite TYA and TYA’s M trying to clean things up Pele insisted that he clean it up himself.  He did, with the sleeve of his sweatshirt.  Awesome to be 11.

Three are still alive to match Lugnut’s six pack from last week.  Fudd, Wedding Singer and TYA have made the first three workouts of this week.  Three more to go to complete the six pack.  Good luck all.

Wow it was cold!  Wow we still had 14 post, and wow that we had an FNG on the coldest day so far!  14 (including the newly anointed Olaf) posted for frigid fun at 45MoM, and here’s how it went down:

Run the loop around the school grounds for warm-up: 10 merkins, 20 SSH, 10 werkins, 20 180 jump squats (cadence was dropped due to Q not being able to follow his own cadence), 10 clerkins, 25 LBC

Mosey to soccer field for: run to far side 10 burpees, run back, 10 squats, repeat 3x

Round 2= run to other side of field for 10 diamonds, run back for 10 mtn climbers, repeat 3x

Mosey to tennis court (I think it was under the snow and ice?) for triple check= p1 runs, p2 LBCs, p3 people’s chair with arms out, repeat rotation 3x

Mosey to flag for COT

Moleskin:

Yes, call the whambulance, but it was cold when we started, sort of got less cold in the middle, and then got colder in spite of the ball of man at the end.  I say all that to emphasize the fact that we still had 14 post for winter games.  Great job PAX!  We also welcomed FNG Olaf to the mix, and he’s got to be crazy.  Who posts for their first when the windchill is -2, #WildMan?

Speaking of snowmen, the PAX as a whole looked like an 80s ski movie.  Pelosi noted that he hadn’t worn his ski pants since the 80s, #Rad.  YHC also heard from one F3 wife that one of the PAX was uncertain about the effectiveness of these workouts in the snow.  YHC accepts the challenge and will fix that wagon at DogPile.

 

14 Faithful posted this AM in the Gloom,  the warm glow of the light from JBL speaker across the Field made it feel Sunny and 70.

THE THANG

Mosey around Mary Munford to COP

20x SSH 15x Mountain Climbers 20X LBC 20X Imperial Walkers

Mosey to Tennis Courts

Bleeder Wind Sprints 50% down and back , repeat at 70%, 100% down, Repeat

Mosey to the Tree Line for double 11’s

11 — Burpee, LBC, run back to Tree line, Repeat 11 with LBC, Rosalita

Mosey to Center to Field

Push O Rama

Merkins, Werkins, Merkins, Finger-Tip, Diamond Push-ups

Mosey back to SF

Six Minutes of Mary, LBC, Hello Dollys, Freddie Mercury

Superman 2x through

Plank off

Two minutes Regular, then Drop to Elbows

COT

Moleskin

A quiet group this morning, the thought that it was Sunny and 70 was internally focused as the PAX gathered. Toga and Pucker were LIFOing, they caught the PAX well before the first COP hit it’s Stride. Chum Bucket was not wearing his traditional Capri Pants from Tuesday’s Wedding Singer beat down, I think the weather must have been “worse” today or maybe the wash cycle on capri’s is only weekly. YHC noted that the famous tennis player Rafael Nadal wears capri’s frequently;  John McEnroe has been the only one to negatively comment.

Heading to the Tennis Courts,  between the sets of Bleeder Sprints, kudos to Lug Nut’s daughter for passing her Driving test the First time,  YHC is sure that she has inherited some of Lug Nut’s driving Skill.  It was noted that OBT had some difficulty with the North Carolina driving test; that course is probably not offered at Harvard, or perhaps the NASCAR section of the test is more challenging for the non-racer. YHC is certain that if the test sections had included T-shirt design delivery or a section on Hybrid drive technology, OBT would have passed the exam with flying colors.

As the PAX moseyed to the Field, the PAX noticed/heard the illuminated JBL speaker,  some of the PAX headed toward the light.  The PAX was then diverted to the Tree Line for some double 11’s. YHC needed someone extra motivation during the double 11’s,(and if the songs stopped,  good luck finding my phone on a dark open field.)

With the PAX on high Volume for Superman,  several sounds of laughter came from the group of Tomatoes that were also in the AO this morning.

THE Scream is continuing his mental prep of the F3 RVA logo.  Loose Goose and Toga, both, asked if the design was in the Mental Imagery phase or Mental Construction phase.  Either would be considered Progress.  A paint by numbers design has been performed,  however, it will only be displayed in private,  The Scream wondered if once his Art gallery show was done, he should be able to execute on the Design Project and move it from Mental to the Physical form.

The PAX is looking forward to launching our 6th workout next week at Swift Creek Middle school.  Lug Nut is Qing!  Who in the PAX can hit all 6 next week,  It will be a lot of Driving and Sweating,  all you need is a Positive Attitude(& a Valid Driving License)

Next Workouts

Mary Munford RAMM Friday  0530-0615 Run

Byrd Park/ Dogwood Dell Dogpile Saturday 0600-0700

Pouncey Tract Gridiron Saturday 0700-0800

Huguenot Park (Southside) NoToll Tuesday 0530-0615

Swift Creek Middle (Soon to be named/ a name all will look up to)  Wednesday 0530-0615

Hump Day Happy Hour American Tap House Wednesday 1800 til?

 

17 posted in the gloom on a pleasant Thursday morning, It felt like it was 70 and Sunny;  All were ready for Swirly’s VirginQ

THE THANG

Mosey with Blocks to middle of Field

COP

20X SSH, 15X Don Quoxite, 10X Imperial Walkers, 10X Burpees, 10X Merkins,

Mosey across the Field with Blocks

Line up on the end line,

Run to the Tree line with Block,  10x Curls,  and back, 10X Curls

Run to the Tree line with Block, 10x dips, and back, 10x dips

Run to the Tree line with Block, 10x overhead press, and back,  10x overhead Press,

Run to the Tree line with Block, 10x Bench Press Block, and  back, 10x Bench Press Block

Run to the Tree line with Block, 10x Curls, and back, 10X Curls

Suicide Set in Pairs

2x 30x Incline Merkins and Suicide,

Mosey back to Shovel Flag

COT

Moleskin

TClaps to Swirly for VQ,  a serious beatdown for the VQ.  Swirly credits his first workout was with blocks(THANKS LOOSE GOOSE!) Swirly wanted to repeat it.

Patriots Gear was seen on YHC(Repaying of bet with TYA), and on TYA’s hybrid.  Wedding Singer continued the Super Bowl Celebration displaying his own Patriots Equipment.

Many techniques were used in the carrying of the Block today,  Most popular seemed to be the over the Shoulder,  or the one handed move.  A few found clutching it the chest made it feel more rifle like,  Full Metal Jacket references abound,  “This is my Block,  there are many like it, but this one is mine.”

Pelosi 5-0 challenged Lug Nut to s sprint toward the end of the Suicide.  Not so surprising,  he did catch and pass Lug Nut. Lug Nut is looking forward to being on a race track this weekend,  not many can pass him on actual racetrack.

The Wilson’s Wife reference was at some point around the #SF.  To his credit,  it was actually brought up by Wilson himself this morning.

Ricky Bobby’s engine was heard thundering down Cary Street Road around 6:05,  Lug Nut, YHC will be catching up with the Race Car Hauler later on today, en route to Road Atlanta for some automotive CSAUP.   The F3 Logo has been installed on the car,  I am certain the car will make it to a workout at some point;  It is slightly heavier than a Cement Block. Lug Nut has the scale data to prove it.

A reverse Headlock occurred this morning Post-COT,  F3 Business cards were handed out,  The soon to be FNG appeared interested and may appear for the Friday run.  We continue to draw interest around Mary Munford.

Next Workouts

Friday Mary Munford(RAMM)  0530

Saturday Byrd Park/Dogwood Dell (DogPile) 0600

Saturday Pouncey Tract Park (Gridiron) 0700

Tuesday Huguenot Park (noToll) 0530

 

 

 

 

 

Aye!

16 Faithful and one FNG posted at #45MOM to enjoy a crisp and refreshing Gloom mixed with a little bit of pain and glorious suffering.  The PAX was strong!

The Thang:

Mosey to the center of the soccer field that borders Cary for a warm-up COP:

SSH x 20, Windmills x 20, Slow Deep Squat x 15, Merkins x 15, LBC x 20, all in cadence.  Mosey to the Chin-up station to begin the “Toga Circuit.”

The circuit consists of 4 teams at 4 stations: chin-ups x10, pull-ups x10, dips x10, Derkins x10.  Each team runs to next station once exercise is completed.  Repeat x 3.

Mosey back to soccer field for “The Beast.”  Merkins x 36, Deep Squats x 36, Lunges x 36 (18 each leg), LBC x 36

1 full Suicide sprint on soccer field, then run back to shovel flag for COT.

Moleskin:

Welcome, FNG Viral!  We hope that you enjoyed the AO and look forward to seeing you back again, and again, and again.  Much like Swirly, who continues to earn the Gold Star for attendance since his first post.  YHC was in a nostalgic state of mind as he planned the workout, longing to challenge the PAX with a “ProBowl” highlight reel of proven past workouts.  The day started with a spirited pre-post smacktalk session about the Super Bowl.  The PAX has a loud (albeit very, very small) representation committed to the Patriots.  The anti-Pats are quite verbose as well, which set a perfect stage for all to get into “Beast Mode”(partially named for Wilson’s favorite NFL player).

The topic of nicknames came up a few times, and there are several classics that live in infamy and/or the #fartsack (#Stifler’sMom, #InaBox).  YHC and TYA determined that while we love them, the #M just don’t understand the significance of a good nickname.

 

Toga was particularly energized this morning.  Maybe it was the fresh air or the use of his Circuit namesake.  Maybe it was the inability of the QIC to properly administer the Beast (x 42 Merkins?), and maybe it actually wasn’t Toga at all, but some other #PAX member named #TheHeckler from a distant, yet unheard of F3 Nomad region that likes to run fast with Wilson and blast out pull-ups.  It was pretty dark out there in the gloom, after all.  We’ll borrow Donor Kebab’s baby Bjorn and saddle him with Conspiracy next time.

I enjoyed leading you today, men.  I’m looking forward to a 4-mile ride in a grocery cart powered by #BleederRacing tomorrow at RAMM.  See you in the Gloom.

–  Brain Tumor

Announcements:

RAMM: 5:30am tomorrow morning                                                                                                         Dogpile: 6am Saturday                                                                                                               GridIron: 7am Saturday

–  Get commitments to Johnsonville re: Rugged Maniac (May 2) by Saturday                                       –   Group leaving this Sunday morning @ 5am sharp from Daily Grind to hike “The Priest.”  Contact       Johnsonville.  Will be back in time for Super Bowl.                                                                             –  Hardywood 4Miler on April 26.  Register under “F3 Richmond” if interested.

 

 

 

 

17 strong and brave faithful posted for 45 Minutes of Mary this morning.  The Gloom was in its full glory this morning, with ample fog to please all.  Approximate visibility 100 yards.  Weather in Q’s mind: 70 degrees and sunny!

The Thang:

Mosey to tree line at corner of Cary and Commonwealth, disclaimer, COP.  25x mountain climbers, 25x windmills, 30x little baby crunches, 20x Merkins (Note, no side straddle hops done as warm up — maybe the first time they were not done at the initial COP in F3 history?)

Mosey to corner of tennis courts and 1/4 mile gravel track.  One K, Five K:  pair up, first pax runs 1/4 mile, second starts on set of exercises.  Exercises are 100 squat jacks, 200 merkins, 300 lbc, 400 flutter kicks, done in order (total of 1,000 reps per team).  When first pax returns, switch.  Each PAX did 5 or six laps (team total about a 5K).

6 Minutes of Mary, dealers choice.  Flutter kicks x 30, Rosalita’s x 25, LBC x 30, Superman x 2

COT and out into the day

Moleskin

The benevolent Q provided music during the exercise portion of the 1K 5K.  Music selection was a hit.  Shakira, Eminem, and the ever popular Grand Master Flash and the Furious Five.  TYA knows every word of the 5 minute plus original rap song The Message (Its like a jungle sometimes, it makes me wonder how I keep from going under)  Music during the 6MOM was not so helpful.  Trying to do exercises in cadence while music is playing is nearly impossible.

Johnsonville attempted a flying EH at the beginning of the workout.  The EH was not immediately successful.  Maybe a soft commit for next time JVille?

Several of the tandems finished the 1,000 exercises in the 1k, 5K.  Again, the benevolent Q showed up and allowed the teams that finished early to work their way back down the exercises.  Not sure, but I think the team of Johnsonville and Fudd made it all the way up and all the way back down (1,700 reps).  Great work by all, given that we had no breaks for a majority of our workout.

Several deflation jokes made at the beginning of the workout.  Patriots fans TYA and Pucker absorbed the ribbing.  We could have used some additional moral support from Wedding Singer.

The PAX continues to get stronger and stronger.  Cannot wait to see our progress after 6 months…one year.  Pleasure to be given the opportunity to lead the group this morning!

 

 

Twelve of the F3Richmond faithful bravely dragged themselves out into 12 degree F temperatures to choke down a very large #RedPill this morning. Here is how it went down:

THE THANG (Jville on Q):

Mosey to COP

50X SSH to heat things up a little
15 X Merkins
19X Imperial
25X Windmills

Mosey to soccer fields for The Beast

6×6 Burpees OYO / Plank
6×6 Freddie Mercury / Plank
6×6 Jump Squats / Plank
6×6 Wide Merkins / Plank
6×6 (per leg) Single Leg Air Humps / Plank
6×6 Carolina Dry Docks / Plank

Mosey to Benches and Picnic Table for Lindays

30x Dips / 10x Merkins  OYO
25x Dips / 15x Merkins OYO
20X Dips / 20X Merkins OYO
15x Dips / 25x Merkins  OYO
10x Dips / 30x Merkins OYO

Plank and Hold

Mosey back to Shovel Flag

COT

MENTAL MOLESKIN:

Very interesting that the headcount equaled the Fahrenheit temperature this morning.  #Tclaps to all that posted, especially Lugnut, who kept alive his streak of showing up in shorts no matter what.  A motion has been made (and is hereby seconded) to rename Lugnut “Frozen Rotors.”  There is also a drive among the PAX to chip in and buy Lugnut some proper winter workout gear. What a loving bunch we are at F3Richmond.  #NarcissisticPride

It did seem like everyone stayed in their cars right up to post-time, but maybe I just imagined that.  TYA commented (in the same exuberant tone that he evokes #FEBAs) that it felt “sunny and 70” to him.  I did throw in a few extra Yankee Aggressors for TYA this morning in the midst of the Beast.

The Scream’s counting skills were on display, 86, 79, and 93 somehow finding their way into a countdown from 10.  We are pretty sure that The Scream’s successful career as an artist and art professor does not involve paint-by-numbers.

Speaking of streaks, ChumBucket was just barely late this morning, but did manage to keep his LIFO streak just barely alive.  We reaffirm that it is ok to be late as long as you post.

TYA and LG did some AO RECON in search of the Blocks after COT. They were found after some errant wandering.  Side note, don’t send out TYA and LG for search and rescue missions.

Bleeder and Lugnut were checking their V8 sound comparisons on the way out this morning; Merican Thunder versus German Growl! Great way to start a morning!

Sincere thanks Bleeder for putting together most of this Backblast.

— Johnsonville

Nine of the Faithful and One FNG bravely dragged themselves out of their post-New-Years haze for a special 1 hour bootcamp workout at #45MOM.  Here is how it went down:

TYA Q

Mosey to field

20 x sides straddle hops
20 x Don Quixote
25 x little baby crunches
15 x Merkins

Mosey to side of school
Triple check
One pax, people’s chairs, second pax, slow squats, third pax run to fence and back (high knees, butt kicks, backwards, sprint), switch and repeat x4

Mosey to front of school

“The Yogi Bear”
Four picnic tables, 1 minute at each station. First station incline Merkins, second station box jumps, third station decline Merkins, fourth station dips. Repeat all four stations twice.

JVILLE Q

Mosey to NW corner of AO for enhanced DIRTY McDEUCE consisting of the following:

12 x burpee OYO
12 x mountain climber (double count)
12 x dolly

Bear Crawl about 50 meters.  Mosey to SW corner of OA.  25 Merkins OYO.  Plank.

12 x Wilson’s Wife (i.e., partner inverted military press OYO)
12 x werkin
12 x Freddie Mercury (double count)

Walking Lunge about 50 meters. Mosey to SE corner of OA. 25 Merkins OYO. Plank.

12 x burpee OYO
12 x standing mountain climber (double count on curb)
12 x Russian twist (double count)

Bear Crawl about 50 meters. Mosey to NE corner of OA. 25 Merkins OYO. Plank.

12 x Wilson’s Wife (see definition above)
12 x thrust
12 x LBC (double count)

Walking Lunge about 50 meters. Mosey to NW corner of OA so Q could recover his fleece.  Mosey to shovel flag for COT.

THE MOLESKIN

Four of the eleven-member PAX today were 50+, suggesting that the youngish F3Richmond crowd is starting 2015 with an aversion to pain.  Former-FNG, now known as “Squirrel,” did not get that memo, and found himself Splashing Merlot about a third of the way through the enhanced Dirty McDeuce.  Welcome Squirrel!  Great job today PAX!

Happy New Year!