Tag: 45 Minutes of Mary

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

Aye!  14 souls braved trench foot in the soggy gloom for our 100th workout.  The thang:

Mosey around track and to tennis courts for warm-up COP: 25 mtn climbers, 25 Don Quixote, 15 merkins, 25 flutter kicks

Partner up for another edition of “The Circuit”:  Partners execute 25 chin-ups, 25 raised leg lunges, 25 supine pull-ups, 25 derkins: repeato 4x= 100.., get it?

Mosey to tennis courts for the 100 run and burp: partners run 100m, do 25 burpees, repeato 4x

Circle up for 25 bicycles and 25 LBC

Mosey to flag for COT

Moleskin:  The Richmond faithful showed a lot of motivation to post for SwampFest ’15.  YHC remembers our first workout in Sept, and we’ve come a long way.  We likely wouldn’t have finished that workout in 45 min back in Sept.  Today?  No problem.  In Sept there would have been a fair amount of mumble chatter about the weather.  Today?  It’s a day at the office.  I’m proud to be a part of the first 100 and look forward to the next 100!

It was good to see P2 back in the Pax, and Sippy Cup is back again for more after his first post.  Johnsonville (should we rename him RibPit?) got back in the saddle, and there is a report that TYA pulled a Greg Louganis off the monkey bars.  That Newton guy gets you every time.

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.