Tag: 45 Minutes of Mary

Mary Munford Elementary

  • Echoes and Whispers

    Today’s PAX consisted of thirteen early risers who got out of the fart sack to head to the Near West End for this morning’s workout at Mary Munford Elementary (NOT “Mumford” like the band Mumford and Sons as I recently realized). Doner Kebab and Loose Goose led the festivities, and this group came to work!

    THE THANG:

    Doner Kebab Q

    • Mosey to the opposite side of the school
    • COP with Side straddle hop x15, Merkins x 13, Imperial Walker x 12, Low Slow Squats x 12, and Little Baby Crunches in the cold wet grass x12
    • Mosey to the trees along Cary Street for . . . well, you know what’s next
    • 11s of Merkins and LBCs, wallking lunges between each stop.
    • Mosey to the near side of the school near the playground
    • COP with Burpees x8 OYO, Bicycles x12, Flutter Kicks x 12, Dolly x 12, and Rosalita x12
    • Mosey to the soccer field
    • (Newly created) Plank Indian Run, Conspiracy fell asleep while he was counting down from 20.

    Loose Goose Q

    • Mosey to the edge of the basketball court near the bars
    • Circuit — half of the group does Inverted Pull Ups x10 while other half does Peter Parker Merkins x10. Recovery exercise was balance toe touches x7 left and x7 right. Rinse & repeat the Circuit of Pull Ups and Peter Parker Merkins
    • 2 lap run around the field (~8 min)
    • Plank up, with R arm to sky and L arm to sky
    • COT

    MOLESKIN (partially provided by Bleeder):

    A developing norm — the married guys politely say “morning” as the PAX passes by the gathering women’s group, but you can find the single guy(s) in the group by listening for the more chipper “morning ladies!”

    The Indian Plank gave the opportunity to discuss the origins of Donor kabob’s name, Das good, Ya!

    The echo count on the pull up bars turned into a giggle fest by Loose Goose.

    Does anyone have a seeing eye dog to let DK use when he leads the moseying between pain stations?

    Conspiracy and Orville had speed trails on the final run. Those guys can run!

    With the parting comment, “Hey Bleeder’s not last.” (he just enabled in true CEO form, the shortest route is quickest)

  • What number are we on?

    18 happy souls charged the fields of Mary Munford Elementary this morning.  TYA and Toga led a series of fun filled activities, and all were up to the challenge.

    Thang:

    Q- TYA
    Mosey to the warm-up
    COP
    LBC
    SSH
    Merkins
    Squat reach
    Windmills
    11s at the trees with burpees and rowers
    Q- Toga
    Arc Loader 4x
    Wheelbarrow relay
    Backwards run
    Karaoke 2x
    Push-o-Rama
    Merkins 10
    Werkins 10
    Clerkins 8 or 9, Toga kept phasing out
    Sterkins 6 and 6
    5 MoM
    LBC 20
    Toe touches 12
    Ol School Sit-ups 10
    Hello Dolly 11
    Superman with a song
    Moleskin:
    TYA’s 11s on the trees will be an official staple of the 45MoM workout.  Getting to that little segment early had everyone well warmed up for anything that might follow.  #Orville pushed a hard pace as he is prepping to deliver a smoke fest at the #GridIron this Saturday.

    Toga’s cold med head did not lend itself well to a smooth transition or an accurate count during the Push-o-Rama, but Conspiracy was wrong about a self smoking incident.

    We welcomed #Oyster to our ranks and were fortunate enough to have word of our workouts leak and attract #Promo who was visiting from SC.

    – TYA and Toga

  • YANKEE wakes Southern City….

    The THANG

    Bleeder Q

    Run the Wet Blacktop
    COP
    18X SSH
    12X Merkins
    13X Low Knee Bend
    15X LBC
    10X Mountain Climbers
    Run to the Field
    COP
    Push-o-Rama
    12X Merkin
    12X Stagger
    10X Peter Parker
    Run around the Field
    More Push-o-Rama
    6X Chuck Norris
    6X Diamond
    Run around the Field
    SUPERMAN

    Handoff to THE Yankee Agressor

    TYA Virgin Q

    Run to Building
    Pair up in 3s
    Triple Check, Peoples Chair, Plank, Sprint to Fence,
    Short run
    COP
    15X Lunges
    15X Windmill
    15X Reverse Lunges
    Run to Tennis Courts
    THE BEAST
    6X LBC
    6X Merkin
    6X SSH
    COP
    Two Minutes Plus – Elbow Plank

    COT
    Bleeder took us out.

    Moleskin

    Triple Claps to TYA for Virgin Q!

    The Blacktop was definitely wet this Morning,  THE Yankee Aggressor was mighty loud,  I think several houses in the neighborhood were awakened by his shouts of joy as the we entered the asphalt.

    Much smaller group of tomatoes this morning,  wet ground must deter tomatoes for some reason.

    Math skills were in High Gear this morning,  Conspiracy counted down from fifty with impressive speed and accuracy; however,  Bleeder was able to catch his breath during that time span.

    Excellent Job with the Greatest American Hero Song this AM, but I don’t think we have any recording contracts coming our way.

    When TYA got us to pair up in 3’s with the Triple Check exercise,  Bleeder expected some Northern Ice Hockey ritual;  also, TYA was “on cadence” vs “in cadence” for part of the COP,  again must be some Northern thing.

    After the COT,  several noticed that the noises from the tomato yoga mats on the wet ground produced some interesting sounds,  TYA noted it on his Moleskin.

    Much Later after COT,  Bleeder, Snowden, TYA and Chewie regrouped for an infusion of Caffeine, at the nearest Coffeeteria,  Starbucks Carytown.  A lively discussion of the Patriot’s fine(or not so fine) exploits this season occurred(again must be a Northern Thing)

    See you in the gloom- Bleeder

  • Is that a Weinke in your pocket?

    The shovel flag was planted for the first open weekday F3 workout in Richmond, and 15 of the  faithful posted with spirits high.  The AO was Mary Munford ES which had a lovely, swampy feel due a long night of rain.  Bleeder got us going…

    The Thang:
    Q ~ Bleeder
    Run to warm-up COP:  20 SSH, 10 merkins, 15 slow squats, 15 LBC, 12 Imperial Walkers

    Some AO recon by Bleeder the THE Yankee Aggressor yielded a great round of 11s with merkins and LBCs done at a perfect series of trees on the perimeter.

    Run to soccer field for: bear crawl to sprint followed by crab walk to sprint

    Q ~ Toga
    Wheelbarrow to the 50 then flapjack, Fireman carry to 50 then flapjack

    Indian Run around perimeter of fields

    COP: 15 Mt Climbers, 12 rosalitas, 15 back lunges, 10 heals to heaven

    Run to Tennis Courts for: Lunge then sprint, backwards run then sprint, karaoke then down and back AYG

    Run to 5 MOM:  LBC, flutter kicks, bicycles, suitcase, Sit-ups, various planks

    COT

    Moleskin:

    It turns out that being prepared with a Weinke is not the same as being prepared with a Weinke and a light to read it by.  That aside, this was a new weekday record for our fledgling crew, and we welcomed G Lo and Madoff.  Raider’s gift shown brightly at the edge of the park, and I was very proud to be a part of what I think was our first non-NC event.  We’re puttin’ our schoolin’ to work!

    We’ll rinse and repeat on Saturday with some of the Raleigh contingent putting us through the paces.  Looking forward to it!

    Toga

  • Invading the West End — Pre-launch Workout #3

    Aye! Feeling adventurous after two mornings in Short Pump, a record 8 RVA pax planted the #RaiderMade #OBT3000Series ShovelFlag at Mary Munford Elementary in Richmond’s West End for pre-launch workout #3.

    The Thang:

    OBT leads jog to Warmup COP on soccer field: SSH; Imperial Walkers; Merkins; Mountain Climbers.

    Handoff to Conspiracy …

    Conspiracy leads 11s, featuring a pairing of Merkins (with a Derkin option for the adventurous) and Little Baby Crunches.

    Handoff to Bleeder …

    Bleeder heads straight for the tennis courts, where he leads slalom jumps inside the service alley from the baseline to the net on three of the courts, then a bear crawl across the rest of the courts. Turning around, we regrouped and he led walking lunges across the whole set of courts.

    Jog to soccer field for 6MoM. The Q opens with Bicycles, gets the cadence commands right but then forgets/is so self-smoked, he doesn’t do the counting. Bicycles to 12.

    Flip over and do Superman, with singing.

    Handoff to OBT …

    Continue 6MoM with Dollies, High Dollies (aka Rosalita), LBCs, Heels to Heaven, flip over for a plank rotation that includes Right High/Left High/Southern Gentleman/Yankee Aggressor/Elbows/Tom Cruise and a Long Hold at the end.

    Jog to Short Soccer Field:

    Sprint from goal to goal

    Bear Crawl halfway, sprint the rest

    Karaoke from goal to goal

    Sprint from goal to goal

    Backward Run from goal to goal

    Crab walk halfway, sprint the rest

    Burpee Broad Jump from goal to goal (4 jumps for each burpee)

    Jog to Monkey Bars, hand over hand on monkey bars.

    COT

    Spreadsheets from the Gloom:

    _ Remember, we’re back at Pouncey Tract Park in Short Pump on Saturday for the official public launch. I expect today’s record attendance to be broken by a factor of 3 or more.

    _ Loose Goose (Doug Henigin) posted Tuesday but didn’t return Wednesday or Thursday or make either of the training sessions so I was never able to bestow his nickname in person. That being said, this is very much an Excused Absence, as his wife was giving birth to their second child, a girl, on Wednesday afternoon. Congratulations to the whole Henigin family and we look forward to having you back with the pax as soon as you are able.

    _ T-claps to Conspiracy and Bleeder for taking their turns in the barrel today. Great leadership from both and this is a great way to start easing into Qing — you’ll probably see more of this from the outside guys the next two Saturdays. As Bleeder discovered, the adrenaline of that First Q is nothing to laugh about — it’s very easy to self-smoke (#homemadebrisket).

    _ Welcome also to our FNGs, both EHs of Bleeder: THE Yankee Aggressor (Paul Salvucci) and Han Solo (Luke Buckovich). Both acquitted themselves quite nicely and will be seasoned veterans for Saturday’s public launch.

    _ Also, a Kotter (F3-speak for “Welcome back”) to Orville, who wasn’t able to make Wednesday’s workout or the training sessions, but returned strong this AM and was an eager participant in Conspiracy’s Derkin-fest.

    _ Our choice of the Mary Munford venue was validated as we stood around at 5:29 waiting to launch and a group of locally-grown tomatoes gathered with their yoga mats for their 5:30 a.m. workout. Obviously, it’s fertile ground for planting.

    _ T-claps to everyone for your efforts to learn the lyrics to the Greatest American Hero theme. I can’t wait for you to belt it out on Saturday and scare the fool out of the FNGs.

    _ I am heading back to CLT, but want to thank all of you who posted to a workout or training session (or both) for your time and commitment this week — I think you’ll see a real payoff in your ability to lead right from the start as we launch F3/Richmond. In particular, I want to recognize Johnsonville, who was the only guy to attend every single minute of every workout and training session and is probably the most tired of listening to YHC talk about F3, and Bleeder, who wins the EH King crown, for getting The Yankee Aggressor out to a training session and a workout and Han Solo out for a workout. Great work on all of your parts, and I drove back to Charlotte feeling confident that we’re going to get Short Pump planted solidly and then quickly move to sites in the city and in Midlothian! I look forward to returning over Thanksgiving and being with you again.

    OBT