Tag: 45 Minutes of Mary

17 Faithful beat the fartsack this morning for the gun show at Mary Munford Elementary. Most of the PAX seemed to have figured out the parking situation, and @Bleeder planted the shovel flag. An extended #mumblechatter-style “Happy Birthday” to Fudd was rudely interrupted as YHC kicked off the festivities.

THE THANG

Mosey to the NW corner of the school grounds

Warm-up COP (all in cadence/IC)
– SSH x25
– Arm circles: small fwd x10, small backward x10, large backward x10
– Merkins – full range with locked elbows and hands off the ground at the bottom x8
– LBCs x 26
– Russian Soldiers x20

Mosey to the tennis courts. Plank while YHC explains what’s next.

Arm Circuit around the Track – Divide into 4 groups and each group goes to one of four stations. When you finish, go to the next station. Hit all stations 3x
– Monkey Bars corner – 30 dips
– Pull Up Bars corner – Pull ups, your max +5 with help from fellow PAX
– Parallel Bars corner – 15 inverted pulls with hands in chin-up orientation
– “Sandbox” corner – 20 full-range decline Merkins

Plank up at tennis courts area when finished

COP
P90X “Karen Pot Stirs” – 15 sec each arm
Rosalitas x 16
Freddie Mercuries x 16

Mosey to the trees

11s – Flutter kicks & Cobras (aka “Fudd’s birthdays”) and alternate Bear Crawls & Crab Walk between trees

MOLESKIN

Great to see @Razor back with us. Welcome back!

Others have probably noticed as well, but @Toucan is doing an excellent job of showing up, working hard, and really getting better, faster, stronger. Keep it up!

#Mumblechatter was pretty scarce this morning, Hopefully a sign of a good & challenging workout.

YHC is keenly aware of my need to improve on arm exercises, particularly pull-ups. Today’s workout was a kick-start to improve. Today I took a before picture, and took a look into the future for the after version.

Hopefully this benefitted the PAX as well and your arm soreness later on will be evidence of getting stronger.

The Steelers have the Rams this week. Can they repeat what the Redskins did last week? #KirkCousinsMVP

ANNOUNCEMENTS

“Bottom to Tap” 3-miler on 10/17, Richmond F3 PAX running together. Use code “F3” to save $5 at registration. @Doner Kebab is looking for help to man the F3 tent starting ~9AM. Let him know if you are up for the task.

Go Ruck 10/24. Contact @HoneyDo for details

…showed up for a solid beatdown at 45MOM on a beautiful morning in the Gloom.  Humpty Dumpty was nowhere to be seen, but 25 strong PAX were in full force.  AYE!!  Here is how it went down.

THE THANG:

Mosey to the corner of Westmoreland St. and Grove Ave (hereby known as the “Safe Zone”) for COP:

25x SSH

12x Merkins

20x Don Quixote

30x LBC

20x Copperhead Squat

 

Mosey to the track on the Westmoreland Side (far away from the gatekeeper’s house) for the B.O.M.B.S., which went like this:

Partner up.  One partner runs the 1/4 mile track while the other performs the designated exercise.  Once the lap is completed, switch places and repeat until the required number of repetitions is achieved as a team.  Exercises and targets were:

Burpee x 50

Carolina Drydock x 100

Merkin x 150

Big Boy/WWII Situp x 200

Squat x 250

Mosey back to the corner of Westmoreland/Grove for 3 Minutes of Mary:

Captain Thor x 10 (1 WWII situp followed by (2) 4-count American Hammers)

Mosey back to Shovel Flag for COT.

 

MOLESKIN:

What an impressive showing today, men! 25 may be a record, and hopefully iit will continue to be broken.  YHC got pretty amped when he turned around to address the PAX at the beginning of the B.O.M.B.S. and saw the RVA Army.  Well done!

Welcome to Col. Sanders and Free Smells!  Looking forward to having you out again and again.  Welcome also to BabyBack from NC.  Always glad to have F3 brothers visiting, so make sure to come back.

As you may have noticed, we did “B.C.M.B.S” instead of “B.O.M.B.S” as YHC could not figure out an Overhead Clap maneuver that seemed challenging, so he went with Carolina Drydocks.  If anyone knows what the Overhead Clap is, please respond.  Sounds too much like Bullhead Clap to be appealing, IMO.

As usual, the exercise ran longer than usual, but YHC feels that there was adequate pain.  It’s always hard to get good mumblechatter in circuits like that, but Toga was quick to point out YHC’s gasping after one of the runs.  Hopefully, he was able to spread additional “encouragement” to the rest of the PAX during the workout as he is prone to do, and I know he liked Free Smells squat form.  The PAX seemed to enjoy the Captain Thor addition, and it should be noted that per the F3 website, Rocky defeated Russia and thereby Russian Twists should be called American Hammers.  Makes sense to me.

Finally, there was a whole lotta Respect that posted today.  Solid work, men!

Announcements:  RAMM run at 0530 tomorrow

1yr F3RVA Convergence at Gridiron at 0700 on Saturday.  BRING A FRIEND AND BRING A SHOVEL FLAG IF YOU’VE GOT ONE.  We should have a great turnout.  The normal Dogpile workout at 0600 will be at Gridiron on Saturday instead, so if you want to Double Dip you will get the full pull.  Also, we’ll have a 3rd F intermission between the two workouts.

Great job today, guys.  Thanks for allowing me to lead.

-BT

 

 

 

 

 

 

 

Seven hearty souls braved the overnight storms and emerged through the gloom for YHC’s virgin Q.

A brief warm-up mosey brought us to the edge of the soccer fields for the COP:
SSH x 25
Imperial Walkers x 25
Hillbillies x 25
Don Quixotes x 15

Mosey over to the east end of the fields and form two-man teams.
Buddy Carry (Fireman or Piggy Back) to mid-field, Run to west end, 100 Flutter Kicks as a team;
Buddy Carry to mid-field, Run to east end, 100 LBC’s;
Run to monkey bar traverse then to the dip bars for 100 Dips as a (2 man) team.

Run back to east end of fields and form three man teams.
Max set of Australian Pull-Ups.
Two-man buddy carry to mid-field, Run to west end, 120 Merkins as a team.
Two-man buddy carry to mid-field, Run to east end, Max set of Australians.
Two-man buddy carry to mid-field, Run to west end, 120 Flutter Kicks as a team.

Break into one four man team and one three man team.
Four man team: Three-man buddy carry to mid-field, Run to west end, 120 Merkins as a team. Three-man buddy carry to mid-field, Run to east end, 120 LBC’s as a team.
Three man team: Two-man buddy carry to mid-field, Run to west end, 120 Merkins as a team. Two-man buddy carry to mid-field, Run to east end, 120 LBC’s as a team.

Four man team: Three-man buddy carry to mid-field, Run to west end, 120 Merkins as a team. Three-man buddy carry to mid-field, Run to east end, 120 LBC’s as a team.
Three-man team: Run to monkey bar traverse then to the dip bars for 100 Dips as a (3 man) team.
Switch teams and repeat above.

All return to east end of field for 10 quick Freddie Mercuries before we mosey back to the flag and COT.

Moleskin:
Lots of quality work this morning. I appreciate the lack of mumblechatter as we tried out a few new moves. The PAX rose to all of the challenges admirably. I briefly “lost” two
over-achievers (Marv & Spotter?) after sending them out for an extra lap while the remainder of the teams finished up their dips. Fudd tracked them down and we were able to continue as a full team. Start with 7, finish with 7, I always say.

Special welcome to Spotter, an experienced F3’er from Charlotte who has relocated to Richmond and will be joining up with us.

TYA joined us for the COT. Good luck to our BRR participants this weekend. The group leaves Richmond at 11a and kicks off their first leg at midnight tonight.

Hard workout this morning. Well done.

13 apparent fans of Jock Jams brought their game faces to Mary Munford Park to test themselves and share their good attitudes and cheer with their fellow PAX, as well as the neighbors.

THE THANG

Mosey to somewhere on the soccer fields.

COP
SSH x20
Merkins x10 (after brief form discussion)
LBCs x20
Russian Soldiers x20

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 track*

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

*Special assignment for Toga to stop and listen to friendly neighbor.

COT & record how far each PAX made it in The Lucky Horseshoe.
ANNOUNCEMENTS
– New Belgium Bottom to Tap 3-miler on 10/17: We’ve been invited to participate in the race and have a tent to pimp F3, plus discount race entry fees. Contact Doner Kebab if you’re interested in doing the race or in helping to man the tent before/after the race.
– Blue Ridge Relay happening for 12 of the Richmond F3 PAX on 9/11
MOLESKIN
Well done today, men! This is certainly a tough workout, YHC is feeling the soreness all over, especially after following up J-ville’s Ciabatta & sprint laps on Tuesday. This is a good gauge for how much your fitness has improved since the last time we did the same workout. Thanks for the opportunity to lead today.

YHC knows there were some eye rolls today, but Merican/Merkin form is important to avoid injury and to get the most benefit. Dredd & OBT have even posted a Youtube video to preach the same

We almost made it a full year without the police showing up, but broke that streak today, so set the counter to zero. Not a whole lot else that I can say that hasn’t already been said in/after the COT (or will be said in the comments below) about this one… I do see the point that we could be a bit quieter for the neighbors and thanks to TYA for heading to the Principal’s office today to square away “official” permission.

Here is the log of how we each fared today (last completed lap/last completed exercises)
Fudd: VICTORY LAP!
TYA: 9/9
Marv: 7/Scorpions
DK: 9/9
Quick Draw: 9/9
Scream: 6/6
Toga: 9/Lap
Best Shot: 6/Lunges
Chum Bucket: 10/10
Viral: 6/6
Loose Goose: 7/7
Brain Tumor: 9/9

16 posted for 45 Minutes of Mary.  The weather was perfect although we could have used a bit more sunlight to conduct our final set of exercises (Initially called “3 Man Weave” but may need to be called “Balls to the Face”).

THANG:

Mosey to first COP in front of school

20XSSH, 20XLBCs, 20XImperial Walkers, 20XFreddie Mercuries, 15XMerkins

Mosey to second COP at Grove/Westmoreland

3 groups of 5 did ladder runs to Cary/Westmoreland

Mosey to third COP at Blacktop

Setup Triple Check with a wall squat (people’s chair), plank and a run backwards 40 yards then sprint forward 40 yards, 4 rounds

Mosey to fourth COP in field

New drill that was counting on a little more light at this time (probably better in June for this) called the “Three Man Weave”

Group of 3 with football run half way across field executing “the weave” and pitching the ball to each other (rugby-style) stopping at mid field to do 2 sets of exercises then “weave” to far end of field do same 2 exercises – repeat 5 times

Exercises were:

1 – 20XMerkins and 20XLUNGES

2 – 20XBurpees and 20XSQUATS

3 – 20XLBCs and 20XMOUNTAIN CLIMBERs

4 – 10XFLUTTER KICKS and 20XCAROLINA DRY DOCKS (10 per leg)

5 – 15XWWII SITUPS and 15XPLANK PUNCHES

Moleskin

During round 5 (when there was more light and we’d had practice), if a team of 3 dropped the ball they did 5 MERKINS on the spot and continued.  Attesting to our need to work on our coordination, there were many stops for MERKINS.

Also during the Weave, several teams had other mishaps.  After the workout, one PAX member was quoted as saying “I got several balls to the face”.  I am not sure why, but that seemed funny.

 

Mosey to flag

Twenty redwoods, and two FNGs, came out to a very humid #45MinutesOfMary to strengthen their bodies and clear their minds.  YHC took the Q, tossing out a winkie which had been carefully crafted for a somewhat smaller group, and electing to improvise instead.  This is how it went down, more or less:

THANG:

Near Shovel Flag — ssh x 30, lbc x 30, merkin x 15, don quiote x 25, hillbillies x 25

Mosey to bus loop area —
chiabatta alternating between box jumps and jump squats
chiabatta alternating between standing MCs and MCs
ascending / descending curb crawls (1 to 5, 5 to 1)

Mosey to back of school between it and blacktop —
triple nickel in teams of 3, rotating through between (i) people’s chair, (ii) plank, and (iii) run to tennis court, do 3 burpees, return.  5 reps.

Mosey to west side of school —
chiabatta alternating between dips and large flutter kicks
partner leg tosses (a.k.a. pole smokers) x 25
Alabama prom date — both legs x 10, single legs x 10 each.

COT

MOLESKIN:

It was great to see big numbers attend this morning’s #45MOM bootcamp. Bleeder performed a headlock on FNG Material Girl in Starbucks.  In turn, Material Girl dragged FNG Cervix along.  We are glad you guys decided to give F3 a try, and we hope come back (and bring friends).  If you were not satisfied, then we will be glad to refund your initiation fee upon written request.

YHC is looking forward to cool autumn temperatures.  It is a great time to grow F3Richmond, and YHC would encourage everyone to target one man per week to get him out to try F3.  More numbers will allow us to plant new workouts (maybe in your neighborhood) and expand F3Richmond’s impact and fellowship.

Toga was kind enough to observe that the large flutter kicks are easier than the small ones.  YHC regrets nerfing flutter kicks and will not let that happen again.

Great workout this morning!

-Jville

Announcements:
– LugNut has Q for #RAMM tomorrow at 0530.  All speeds are welcome and encouraged to attend.
– SippyCup has Q for #DogPile Saturday 0600.  Earthworm has Q for #GridIron Saturnday 0700.
– TYA is organizing Sunday’s trail run.  Since we took a field trip last week deep into the heart of Chesterfield County, I am sure it will be back to Pump House.
– Richmond GoRuck event is on October 23 & 24th.  This is a great opportunity to bring in some like-minded FNGs.  Talk to Honey Do if you are up for the challenge.  Preblast posted a few weeks back.  Check it out here Red Light and Blue.

 

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