Tag: 45 Minutes of Mary

Mary Munford Elementary

  • 11, 12 …. and a lap around that tree

    The Pax was 11 strong
    Mosey to
    COP

    5X SSH
    5X Werkin
    5X Flutter Kicks

    Mosey to
    Fugitive 11

    One arm Push -ups and Sprint Between trees

    Mosey to a shovel flag planted in middle of the Field
    12 Days of Christmas

    On the First Day of Christmas my true love gave to me.

    A lap around that Tree
    OYO
    On the Second day of Christmas My true love gave to me,

    Two Burpees
    and a Lap around that tree
    OYO
    On the Third Day of Christmas My true love gave to me

    Three Werkins,
    Two Burpees,
    and a Lap around that tree
    OYO
    On the Fourth Day of Chirstmas My True love gave to me,

    Four Merkins,
    Three Werkins,
    Two Burpees,
    and a Lap around that Tree
    OYO
    On the Fifth Day of Christmas My True love gave to me,

    Five Deep knee Bends,
    Four Merkins,
    Three Werkins,
    Two Burpees,
    and a Lap around that Tree
    OYO
    On the Six day of Christmas My True love gave to me,

    Six Mountain Climbers
    Five Deep knee Bends,
    Four Merkins,
    Three Werkins,
    Two Burpees,
    and a Lap around that Tree
    OYO

    On the Seventh Day of Christmas My True love gave to me,

    Seven Rosalitas
    Six Mountain Climbers
    Five Deep knee Bends,
    Four Merkins,
    Three Werkins,
    Two Burpees,
    and a Lap around that Tree
    OYO
    On the Eighth Day of Chirstmas My True Love gave to me.

    Eight Hello Dolly’s
    Seven Rosalitas
    Six Mountain Climbers
    Five Deep knee Bends,
    Four Merkins,
    Three Werkins,
    Two Burpees,
    and a Lap around that Tree
    OYO
    On the Ninth Day of Christmas My True Love gave to me.
    Nine Little Baby Crunches
    Eight Hello Dolly’s
    Seven Rosalitas
    Six Mountain Climbers
    Five Deep knee Bends,
    Four Merkins,
    Three Werkins,
    Two Burpees,
    and a Lap around that Tree
    OYO
    On the Tenth Day of Christmas My True Love gave to me

    Ten Side Stratal Hops(in Cadence)
    Nine Little Baby Crunches
    Eight Hello Dolly’s
    Seven Rosalitas
    Six Mountain Climbers
    Five Deep knee Bends,
    Four Merkins,
    Three Werkins,
    Two Burpees,
    and a Lap around that Tree

    On the Eleventh Day of Christmas My True Love Gave to me.

    Eleven Imperial Walkers(in Cadence)
    Ten Side Stratal Hops(in Cadence)
    Nine Little Baby Crunches
    Eight Hello Dolly’s
    Seven Rosalitas
    Six Mountain Climbers
    Five Deep knee Bends,
    Four Merkins,
    Three Werkins,
    Two Burpees,
    and a Lap around that Tree

    On the Twelfth Day of Christmas My True love Gave to Me,

    Twelve Windmills(in Cadence)
    Eleven Imperial Walkers(in Cadence)
    Ten Side Stratal Hops(in Cadence)
    Nine Little Baby Crunches
    Eight Hello Dolly’s
    Seven Rosalitas
    Six Mountain Climbers
    Five Deep knee Bends,
    Four Merkins,
    Three Werkins,
    Two Burpees,
    and a Lap around that Tree

    Hand off to TYA
    Mosey back to SF,
    Legs at 45, 90.
    Elbow Plank to the end.

    COT

    Moleskin

    Although the weather(Sunny and 70) held this morning, a beautiful Christmas Eve, many a puddle were around the AO, YHC managed to find several to run and hop through.

    The Fugitive 11 made several of the PAX manage to wonder how anyone could do anything with just one arm, Loose Goose was having no issues, Apparently after the 10,000 November, I could suggest 5,000 per arm February.

    The singing for the 12 days of Christmas went extremely well, Wilson continued to add adjectives to the Big Old Root filled etc. Oak tree. Might need to change this song to 5.9 days of Christmas for Lug Nut.

    YHC’s back failed on the 10th day, Although I made to the 12th day, DK’s words of wisdom were heard in my head “don’t hurt yourself before Christmas!” Thanks to TYA for bringing it back to the SF.

    Lug Nut’s Truck pull yesterday may have been the beginning of the Back issue, Apparently, The Scream, Pele, and YHC cannot pull an F-150 like a foursome can. There was some discussion if an International Semi could be done for a truck pull, perhaps at a later Date, the Sheik may Q that one.

    YHC delivered a new Shovel Flag to the Pax, Several names are on the Shovel, TOGA, LG, TYA, Bleeder, Jville, DK , Conspiracy & Orville. The Lead group from RVA #MERRYCHRISTMAS!  DK is in possession of it.

    TYA needs the anti-fog from the race car to help clear his glasses to see the sapling that he ran over.  When TYA says he can’t see, he means it.
    Coffeerteria

    Since we were on Holiday, 7 of the Pax had a post-workout break at the River Rd Starbucks. Several conversations ensued, Combinations of Family gatherings, TYA’s Father-in-law finding a ditch on his way to Richmond from NOLA at 5:30 AM yesterday, The Jville’s shoulder injury, and his snowboarding experiences that seemed to be the root cause of the injury. Chum Bucket and Jville discussed their attendance of Bingo, the signs of gambling addiction are….? Is the SBA off this week?

    YHC is not sure how Santa plans on waking up before the 5:30, and making his rounds tonight. he should probably head back to Starbucks before hooking-up the reindeer, On Dasher, On Prancer, On Donner, On Grande Skim Latte…..

    NO WORKOUT on CHRISTMAS
    Next Workouts
    Friday 12/27 , #RAMM 5:30 am TYA Q
    Saturday 12/28 , #Girdiron 7am Cousteau Q
    Tuesday 12/30, #noToll 5:30 am Wilson Q
    Thursday 1/1, 45 minutes of Mary, 7AM-8AM Johnsonville Q
    Merry Christmas and Happy New Year!

  • There and Block Again!

    In the post-BrewThru gloom, twelve blockin’ warriors made up the PAX, including only one grizzled reindeer from Wednesday’s CSAUP BrewThru*. Presumably the 7 who didn’t make it were afraid of the blocks. The grass was crispy, (most of) the blocks were sturdy, and the PAX was up to the challenge.

    *It is unclear whether the below brewery was on the Wednesday run but left undocumented in the BB

    microbrew_cinder2_9048

    —THE THANG—

    Pick up Blocks & mosey to east side of MM

    COP

    20XRussian Soldiers

    18X LBC

    12X Block Merkins

    18X SSH

    20X Reverse LBC

    Pick up blocks & mosey to Field

    Drop off blocks

    Form 2 lines for Indian Run around Field 2 Times

    Return to Blocks

    Pair up for “There and Back (Block) Again”

    – 2x Sprint Black top – partner Block curls

    – 2x Sprint Black top – partner Block Mil Press

    – 2x Sprint Black top – partner Block Lawnmower Pulls, first sprint right, second sprint left

    – 2x Sprint Black top – partner Block Tricep Press (standing or lying down)

    – 1x sprint Sidewalk – Block Burpee

    Pick up blocks and mosey back to Field

    8 days of Christmas (12d cut short)

    1- Burpee

    2- Lunges (each side)

    3- Knee Bends

    4- Block Dips

    5- Diamond Merkins

    6- WW2 Sit ups

    7- Carolina Dry Dock

    8- LBC

    COT

    —MOLESKIN—

    TYA told LG that the blocks were not going to be there today, (HE DID NOT WANT TO DO THEM) however, Bleeder,(WHO DOESN’T MIND BLOCKS, because it doesn’t involve running(Except when LG says run with the Blocks)) brought them to LG’s excited surprise.  Some discussion about the differences between General Contractors and Trade Contractors ensued.

    Soon thereafter, Oyster, who happened to be the only Member of the PAX that joined the Brew-Thru last night #TRIPLECLAPS!, He proceeded to have his block fall apart on him, he decided that a heavier block would more appropriate versus carrying the block in pieces.

    After realizing that running a long way with Blocks is probably not the best thing to do, LG decided to deposit the Blocks near the Black top for Later usage.  Although unintentional, the blocks did look like Richmond’s second formation of Stone Henge,  BLOCK HENGE RULES!

    Bleeder took advantage of the inside lane on the Indian Run, he was able to hit the APEX of every corner,  A racer never gives up the inside lane.  This would be the first Indian Run that Bleeder could maintain with his group, TYA helped keep a reasonable pace to help Bleeder complete that Goal!

    As we returned to the Black Top  area, Brain Tumor was kind enough to point out the mud pit formation, Bleeder’s comment to TYA, had OBT been the Q, he would have thanked BT for pointing out this new feature in the AO, and then had the PAX roll through it with Some form of Charlotte COP.

    On the return to field, Lug Nut displayed the Shoulder carrier Block run with amazing speed. If you can do it with no hands,  that’s an accomplishment!

    TYA and Bleeder did deposit some extra Blocks along the Tennis court fence should anyone forget their’s or should a FNG need one.

  • Off the reservation

    6 faithful and two FNG’s showed up on the crisp December morning in RVA to sharpen their bodies and minds.  Great day for a workout!!!

     

    The THANG:

    Mosey to corner of Commonwealth and Cary

    21x Don Quixote (Windmills)

    20x Side Straddle Hops

    15x Merkins

    25x Little Baby Crunches

    20s Slow Squates

    Mosey to corner of Cary and Windsor way.  Stop at the Windsor Way bus shelter for one minute of dips.  Mosey down the red brick road to Dover Baptist Church field.

    The Beast (at least most of a Beast, we only did five exercises instead of six. Given  the significance of he number 6 to the beast, I think next time we will do a sixth exercise).  Exercises were Merkins, squat jumps, rowers, burpees, and mountain climbers

    Mosey towards shovel flag.  Stop on the way for a plank and 10 more Merkins.  Mosey back to shovel flag.  Side planks on each side and regular planks for a minutes.  Then straight into six minutes of  mary #6MOM

    20x Flutter kicks

    20x Rosalita

    25x Freddy Mercury

    Superman

    Moleskin

    Today we ventured off the reservations heading into Windsor Farms for a little excursion.  Good to see some new territory and find some new tools along the way to inflict a little pain to the PAX.  A few unexpected hazards along the way as well: first, the folks in and along windsor farms do not do a very good job of maintaining the sidewalks.  For a ritzy neighborhood like this, you would think they could repair the infrastructure #anklebreaker.  Secondly, because of the uneven sidewalks, several of the PAX took to the lawn next to the brick path–also dangerous as the trees branches are very low causing anyone over 5 feet tall a problem #decapitation

    Loose Goose spent some time today trying to figure out how the Brew Thru next week was going to work.  He was wondering if they had some sampler sized beers that he could buy in lieu of a 16 ounce draft.  Johnsonville and several other chimed in and said that although intellectually it doesn’t seem possible to drink and run it can happen!  Just let it unfold Loose Goose.  One of the other PAX mentioned another event he had heard of.  It had 12 stops and at each stop you had to eat a taco.  If you splashed merlot, you were out of the race.  Now that is the definition of CSAUP!

    Thanks to the two FNG’s coming and joining us this morning.  Both Pucker and Ronaldo acquitted themselves very well.  Hope to see you out there in the future!

    YHC had a little bit of a reality check when he got back home.  After the workout in the relatively chilly weather, he reentered the fartsack to read for a few minutes.  I was complaining (to myself) how cold I was and how miserable I was feeling at the time.  I tucked myself into the fartsack, picked up my kindle and continued reading my current selection: Night by Elie Weisel.  For those who have not read this book, It is a first person account of the holocaust by Elie Weisel who was 15 at the time of the events.  So as I was moaning about my dire situation of being cold in my 70 degree house in my comfortable fartsack, i was reading about humans being transported to a concentration camp in a cattle car.  #CONTEXT #firstworldproblems

    Normal workouts continue as scheduled.  Friday 530 run at Mary Munford, 7:00 Saturday at Pouncey Tract Park, and Tuesday at 530 in Hugenot Park.  Next Wednesday is the first annual Brew Thru, starting at 600 at Strangeways brewery.  Festivities will continue onto four other pubs, with the final stop at Hardywood

     

     

  • RIC Blockhenge

    14 faithful & strong men showed up ready to jump into Richmond’s inaugural moving of the blocks at this morning’s 45 Minutes of Mary workout. All were up for the challenge, and some may have even named their block. The party got started after several efforts by Johnsonville to mimic (mock?) TYA’s special Side Straddle Hop technique. More please.

    THE BLOCKIN’ THANG

    Head to the stack and grab a block, mosey over to the near soccer field with your block

    A blockin’ COP:

    Merkins x12

    Block Curls x12

    Flutter Kicks x20

    Block Military Press x12

    Block Lawnmower Pulls x6 (each side)

    Mason Twist x21

    Mosey around the tennis court to the far side

    Line up on the baseline for 1/3-1/3-1/3 — run to start of second court & do 10 of allotted exercise, run to start of third court & do 10 of the allotted exercise, run to start of fourth court & do 10 of the allotted exercise, run to end of fourth court, touch baseline, sprint back and plank*. Allotted exercises:

    #1: Squat Jumps

    #2: Bicycles/Freddie Mercuries

    #3: Clappin’ Merkins

    *Lengthy planks with multiple versions in between iterations here

    Take a scenic jog north along Westmoreland St, double back and settle in at the school wall by the basketball court

    Triple Check — get in teams of 3 and rotate through each of the exercises 3x

    Exercise 1: 1st time high step run down to fence & back, 2nd time butt-kicks down to fence & back, 3rd time sprint down to fence & back

    Exercise 2: People’s chair (we all need a recovery exercise sometimes, right?)

    Exercise 3: Alternating lunges in place

    Another jog south along Westmoreland St, around the perimeter of the Soccer fields and back to our very own “Blockhenge” formation. Grab a block and a partner, head to baseline.

    “There and Back Again” (no confusion here: this is indeed a shout-out to the upcoming release of the new Hobbit movie) — Partner 1 sprints to midfield and back while Partner 2 does the allotted exercise nonstop. Allotted exercises:

    #1: Tricep Press (watch the sand from the blocks!)

    #2: Block Swings

    #3: Blocked Incline Merkins

    #4: Block Curls

    #5: Block Burpees (pushup on block, up & lift block over head, no jumps here)

    2-3 MOM

    Hello Dolly x20

    LBCs x21s

    COT

    THE BLOCKIN’ MOLESKIN

    Well done, men! This was a new workout with our new friends (the blocks) and everyone held their own quite admirably. The PAX seemed to like the variety, so this or perhaps kettle bells might need to become part of our regular repertoire for the RVA PAX.

    T-claps and thanks to TYA and Bleeder for supplying the concrete and truck to move the blocks, respectively.

    LG noticed that the Block Burpees weren’t quite as difficult as anticipated. Maybe next time the “There and Back Again” run for that exercise needs to be full length of fields.

    Upcoming we have regular workouts on Friday 0530 run at Mary Munford, Saturday 0700 Gridiron, and Tuesday 0530 at Huguenot Park. And…

    CSAUP** EVENT: 1st Annual F3 Richmond Holiday Brew Thru — 1800 on 12/17 at Strangeways Brewery. 3.4 mile run with stops 4 breweries along the way (beer consumption at any point is optional).

    **see the F3 Lexicon for definitions

  • Making Turkey Day Noise in Windsor Farms

    Aye, 9 pax emerged from the Gloom for The ‘Mond’s first Thanksgiving Day Convergence workout.

    The Thang:

    Warmup COP at Mary Munford: SSHs, Merkins, Imperial Walkers, Mountain Climbers, Hello Dollies

    Run down Cary Street to Windsor Way, take Red Brick Road into the heart of Windsor Farms, running to lawn in front of Grace Baptist Church, at Windsor Way and Oxford Road, with a couple of plank stops along the way.

    11s on lawn of Grace Baptist: 10 burpees at one end of the lawn, sprint to other end for 1 knee-up, sprint back to do 9 burpees, sprint back for 2 knee ups … to 1 burpee and 10 knee-ups.

    Run down Hathaway to Canterbury-Sulgrave-Clovelley for one minute Plank of Respect and Thanks to our nation’s soldiers, next to the Civil War Trenches.

    Over to Canterbury-Sulgrave Triangle for Johnsonville-led 6MoM: Rosalita; LBCs; Freddie Mercury; Flutter Kicks; Protractor.

    Run back to Oxford side of lawn, stopping at each intersection for sets of 5 or 10 OYO burpees.

    On the Red Brick Road — alternative Crab Walk/Bear Crawl/Walking Lunge between Oxford and Cambridge, followed by 5 OYO burpees, then run to end of RBR at Cary Street. Set of dips on the benches in the shelter at Cary, followed by final set of OYO burpees.

    Run back to Mary Munford for COT.

    Spreadsheets from the Gloom:

    _ It was a real honor to be back in The Mecca to lead for the first time since I came to lead the pre-launch workouts in September, and to meet some of the new faces that have joined the Movement since then.

    _ Paroled from Quantico for the holiday weekend, Conspiracy continues to set the pace among the Richmond pax, easily lapping the Q during the 11s on the church lawn. I’m almost afraid to post for his co-Q at Gridiron on Saturday.

    _ Windsor Farms may be one of the fanciest ZIP codes in the RVA, but its residents need to do a better job cleaning up after their four-legged friends. There was a filled-up plastic bag of dog poop sitting in the middle of the Red Brick Road, and The Yankee Aggressor met up with some unbagged dog poop during our 6MoM on the Sulgrave-Canterbury Triangle.

    _ TYA was headed for a double-down at a Turkey Trot 5K, but it was unclear whether he planned to remove the dog poop before the race or not; we can only hope his fellow 5Kers were able to stay upwind of him.

    _ The Scream hesitated a bit when YHC asked him to embody his nickname at the end of a countdown from 10, but then complied after a demonstration of what I was looking for. Just looking to shake things up a bit in the WF …

    _ The Charlotte guy who was walking his dog around the edge of the church lawn while we did our 11s told Conspiracy, who finished early and went over to talk, that we looked a lot like this group of guys who work out in Charlotte called F3 … He says he knows Dredd but hasn’t yet posted to an F3 workout in Charlotte; that will need to be remedied.

    _ Thanks for letting me lead and I look forward to my next visit.

    OBT

  • #45MOM: Pharoah Bleeder I has PAX build a Pyramid

    Sixteen of the faithful, plus one FNG, posted at Mary Munford Elementary School.  Bleeder planted a shovel flag and commenced to induce Gloom.

    THE THANG:

    ramses5  Bleeder on Q:

    Mosey around school building counterclockwise to northwest corner of premises:

    COP
    Quick disclaimer
    20X SSH
    15X Werkins
    15X Knee Bends
    20X Imperial Walker
    25x LBC

    Bleeder awarded Orville with the restrictor plate.

    Mosey to soccer field.

    THE Pyramid
    OYO
    10 Burpees
    Run Loop around Soccer Fields
    PLANK UP TIL EVERYONE IS DONE.
    20 Burpees 20 Merkins
    Run Loop around Soccer Fields
    PLANK UP TIL EVERYONE IS DONE.
    30 Burpees 30 Merkins 30 LBC
    Run Loop around Soccer Fields
    PLANK UP TIL EVERYONE IS DONE.
    40 Burpees 40 Merkins 40 LBC 40 Squats
    PLANK UP TIL EVERYONE IS DONE.

    Johnsonville on Q:

    Mosey to back of school building.

    4 x Triple Check
    (teams of 3 with 1 sitting in peoples chair, 1 planking, and 1 sprinting to tennis court fence and back)

    Mosey to entrace on the west side of school building.

    Chiabatta dips on benches around trees (cut short after 6 sets due to time).

    MOLESKIN:

    Lug Nug aided the PAX today by lending a tire off of one of his race cars as a restrictor plate to be carried by a member (or by members) of the PAX as the Q deems appropriate.  Bleeder awarded Orville the restrictor plate today in an effort to tamp down Orville’s speed.  Orville seemed rather unaffected.

    Donning a virtual nemes, Bleeder had the PAX build a virtual pyramid out of actual burpees, merkins, LBCs and Squats.  By my count, 100 burpees is a new record for @F3Richmond, and the PAX, although hurting, seemed pleased to raise the bar.

    Great job men! See you in the Gloom.  -Jville

    Next workouts:

    • #RAMM (run) – Friday, 5:30 am at Mary Munford ES
    • #GridIron (boot camp) – Saturday, 7:00 am at Pouncey Tract Park
    • #F3Richmond_Thanksgiving_Convergence (boot camp) – Thursday, 7:00 am at Mary Munford ES (Special Guest OBT on Q)

     

     

  • On time, every time…

    No question on the Q’s this morning in the #gloom, as both Orville and G-Lo had nightmares that they’d oversleep. We had 18 faithful with bright eyes for #45MOM #smokefest, another great outing on a cold RVA morning. Oh – and tomatoes popped out of the ground again… maybe they are of the cold weather resistant kind.

    On to the thang…
    G-Lo on Q
    Mosey the PAX on over to opposite side of school.
    COP with SSH X 15, Imperial Walkers X 15, LBC X15, Windmills X 15
    Mosey over to tennis courts for 4 corners of pain #4COP
    Split group into groups of four, each corner of tennis court had a designated exercise.
    30 seconds / corner for 5 minutes total OYO
    Jump rope, High Knee Runs, Burpees, Mountain climbers. Rinse and repeat for 5 minutes.
    Everyone on baseline for Walking Lunge Suicides. X1
    Walking lunges to halfcourt, sprint back to baseline. Walking lunges to far end, back to baseline

    Hand over to Orville for Q
    Mosey around the soccer field
    #6MOM
    Rosalita
    Hello Dolly
    Freddy Mercury
    Flutter Kicks
    Mystery Box #
    Mosey back to tennis courts for #4COP pt 2
    Split group back into fours, each corner of tennis court had a designated exercise.
    30 seconds / corner for 5 minutes total OYO
    Merkins, planks, diamond merkins, planks. Rinse and repeat.
    Mosey over for COT

    Everyone did a great job this morning… hopefully the #4COP was a hit! Looking forward to #RAMM on Friday  and #GRIDIRON on Saturday, plus a an F3 happy hour at American Taphouse on 11/19.

    G-LO and Orville.

  • Who’s Qing?

    Near-record setting numbers (maybe record setting?) of the faithful and FNGs descended on RVA’s favorite elementary school in the #gloom this morning for #45MOM. After a bit of confusion for who was supposed to Q (a tardy G-Lo and Orville), the PAX fearlessly ventured forth!

    Without further ado, THE THANG:

    TYA on Q:
    (I technically wasn’t there yet, but here’s my best guess)
    Disclaimer
    COP:
    SSH x20
    Merkin x17
    Imperial Walker x20
    LBC x18

    Mosey to back of school for #TripleCheck.
    Split up, groups of 3
    Trade off holding #peopleschair, plank, and sprinting to Wimbledon fence
    Everyone goes x3

    Mosey to (surprisingly dusty) soccer field for COP:
    Freddy Mercury x20
    Side lunge, right x10
    Side lunge, left x10

    Handoff to J’ville for Q:
    Line up for #THEBEAST
    Merkin x36
    Squat x36
    Flutter kicks x36
    Burpees x36
    LBC x36
    ____ x36

    COT

    MOLESKIN:
    Now, this was originally to be Q’d by G-Lo and Orville, but they dragged their butts. Triple claps to TYA and Johnsonville for filling in admirably on a great spur of the moment Q (hereafter shall be known as #SPOM-Q). Alas, the G-Lo/Orville #smokefest will have to wait until 11/13.

    A new speed demon, FNG Lunatic Fringe, paced us all on #THEBEAST and is still out there somewhere, running.

    Great job to all the FNGs–all left with fine nicknames, but In a Box will be tough to top for a long while.

    Screen Shot 2014-11-06 at 9.56.43 AM

    Next workouts:
    • #RAMM (run) – Friday, 5:30 am at Mary Munford ES
    • #GridIron (boot camp) – Saturday, 7:00 am at Pouncey Tract Park
    • #NoToll (boot camp) – Tuesday, 5:30 am at Hugenot

  • G-Lo’s coming in hot!!!!

    The PAX was twelve strong on a starry morning in RVA. Highlight of the morning came early as G-Lo descended on the AO. As he was parking, he nailed the curb and screeched the brakes ala Jim Carey, in Ace Ventura — “Got a package people, coming through”!

     

    The Thang

     

    Bleeder at Q

     

    Mosey to field. Bleeder smoked himself on the 100+ yard mosey and could hardly recite the disclaimer. Bleeder claims it was the cold, YHC thinks it had more to do with conditioning (you be the judge).

     

    20x SSH

    15x Merkins

    15x Low squats

    17x LBC

    25x Mountain Climber

     

    Mosey to tennis courts. Line up at baseline

     

    Down and back at 50% effort

    Down and back at 70% effort

    Down at 100% effort

    Plank O Rama (regular, right hand high, left hand high, etc, etc)

    Down and back 50% effort

    Down and back 70% effort

    Back at 100% effort.

    Plank o Rama

     

    Mosey to soccer field. Tom Sawyer on the iPhone blasting, lunges across and back on soccer field until song ends.

     

    Q to TYA

     

    Mosey to tree line

     

    11’s at the trees, burpees and LBC

     

    Mosey to side of school

     

    25x windmills

    15x merkins

     

    Mosey to far side of school

     

    Six minutes of Mary

    Flutter kicks

    Rosalita

    Freddy mercury

    Hello Dolly

    Superman

     

    Mosey back to shovel flag

     

    Moleskin

     

    Welcome to FNG Air Bag, he acquitted himself well.  Lugnut EH’ed him into coming and then was a no show.  He had an Ok excuse as he was off to do some racing Thang in VA/NC.  #redneck

     

    Sad day at the AO.  Today was the final day of the Tomatoes work outs. Bleeder has been stalking the group and found out that it’s too cold going forward to work out outside.   We will miss them until spring comes along.  Always good to have company in the Gloom

     

    At the post workout gathering TYA tried to justify his lack of push-ups during burpees by saying he looked them up on the “Internet” and that push ups are not an official part of them.  He said burpees with push up are called gladiators.  Wow, you can find out a ton on the “internet”.   Donor Kebob explained that the push up part was easy part of the burpee because you just use your momentum to do the down part of the push up, so all you have left is the up part.

  • Short’ish Circuit

    20 (new record for the 45MoM workout) posted for what was almost a cold wet mess but ended up being a great morning for getting after it. We learned that 45 degree weather is still very comfortable weather. Several tomatoes working out on the basketball courts were in tank tops!

    THANG:
    Toga
    Mosey to soccer field for COP: 20 Split Jumps, 12 Werkins, 14 Toe Touches, 13 Windmills
    Mosey around track for briefing on The Circuit= stops for 10 chin ups, 10 pull ups, 10 lunges, 10 dips, 10 Derkins rinse and repeat x3
    Mosey to soccer field for plank fun then switch to..

    THE Yankee Aggressor
    “Triple check” with teams of 3 doing peoples’ chair, plank, and sprint rinse and repeat x3
    Run to soccer field for 6 MOM

    Moleskin:
    First, welcome to WHASAUCE and Wedding Singer who joined our little band. This was a great crowd for a Tuesday, and it’s possible that one of the Qs was impacted by the previous night’s inaugural Hump Day Happy Hour. We also learned that the circuit works, BUT we need to iron out some details a bit before launching.

    Toga and TYA