Tag: 45 Minutes of Mary

12 Veterans and 1 FNG posted for a beatdown in the gloom at 45MoM. Here’s how it went down:

The Thang

Mosey down the block, around the school, back down the block to the soccer field for COP:
Burpees x 10
SSH x 20
Burpees x 9
Don Quixote x 15
Burpees x 8
Freddie Mercury x 20
Burpees x 7
Sumo Squats x 15
Burpees x 6
Merkins x 12
Burpees x 5
LBC’s x 20
Burpees x 4
Imperial Walkers x 15
Burpees x 3
Flutter Kicks x 15
Burpees x 2
Hello Dollies x 15
Burpee x 1

Mosey to the track for 4 corners:
Split into 3 groups of 3 and 1 group of 4 for 2 rounds of one exercise in each corner: 10 pullups, box jumps on the stairs, incline lat pulls, dips. Rotate when the pull up group is done.

Mosey to the tennis courts:
Tunnel of Love: Each man faces another, links arms and squats down. All men in a line forming a tunnel with their arms. The two men at the end break off and bear crawl through the tunnel to the end where they link up again. Progress from one end of the court to the other end.

Suicides on the tennis court: baseline to the end of the first court and back, then to the end of the 2nd court and back…..rinse and repeat through all 4 courts.

Mosey to the Flag for 8 minutes of Mary:
Russian Twist x 20
Flutter Kicks x 20
LBC’s x 20
Rosalitas x 20

Ring of Fire: form a circle….everyone in plank position. Each man does 10 merkins while the rest hold the plank and sing “Ring of Fire” by the Man in Black.

Mosey to the Flag for Numberama, Namerama, and a prayer.

The Moleskin

T-claps to everyone for putting out big time today! After some late night tweets yesterday, YHC knew he better bring the pain today if the PAX were to be satisfied. Wilson reiterated this when he posted and mentioned that he got out of the fartsack and crossed the river in expectation of a good beatdown. I hope you were satisfied Wilson. Bleeder upped his wardrobe by posting with a golf shirt tucked into khaki shorts, with a stylish brown leather belt to complete the preppy ensemble. He mentioned he had a tee time to make post workout and to hurry up and get started on time. Hopefully the golf course doesn’t mind the mud, grass, and sweat stains that you left with.

Some grumbling was heard from the PAX due to the 55 Burpees that were completed during the COP. YHC has often wondered why the warmup is referred to as the “Circle of Pain”, given that we usually do some SSH, Don Quixote, and a couple of other benign exercises until we Mosey off to where the real pain begins. YHC decided to change things up today and give new meaning to the term “Circle of Pain”.

This is the second time YHC has used the Tunnel of Love, and the PAX embraced it with gusto. Some discussion took place on the topic of what it means to “put out” depending on whether one is speaking to a male or female. It was decided that we should refrain from yelling that to the ladies who were working out next to us, although TYA looked tempted.

Big welcome to FNG Bambino (aka Chip McGraw)! Bambino saw one of Wilson’s posters at Capital One and decided to man up and post to one of YHC’s signature beatdowns. Way to put out! T-claps to Wilson for putting up the poster. YHC told Bambino that not all of our workouts are as strenuous as today’s, and to try and post to one of Toga’s workouts as those are typically much milder 😉

Announcements

2nd F tonight with a BrewThru run. From Chumbucket:

For those so inclined, we’ll meet at The Answer Brewpub at 6 PM. This establishment is located at 6008 West Broad Street in the same shopping center as Mekong (and run by the same guy). The entrance is located off of the back parking lot. We’ll have a beverage at The Answer first and we’ll then jog from The Answer to Strangeways located at 2277 Dabney Road via, roughly, Broad to Libbie to Bethlehem to Dabney with a couple of shortcuts – total mileage is 1.8 miles. There are a couple of places along the way for some burps and merks.

RAMM tomorrow…TYA is Q

Regular Dogpile and Gridiron workouts on Saturday with Orville and Johnsonville as Q’s —– TYA is confirmimg a writer from the Richmond Times Dispatch will BE AT DOGPILE!!!!!

The Punisher on Monday will start at 7am as opposed to the normal 5:30 start time. Everyone is encouraged to bring their shovel flags to plant at the corner of Hermitage and Laburnum in honor of Memorial Day and our country’s warriors…. both past and present.

Rugged Maniac (next iteration) is coming up on Oct 10. Plan is for F3 guys to run this as a team. TYA has reserved 20 slots and is collecting info from anyone who wants to sign up. $41 per entry.

F3 Tshirts are still available for 45 MoM and NoTOLL. Order on the website.

14 game-changing men gathered at Mary Munford in the gloom to get after it. Bleeder arrived early to plant the shovel flag, and IHC handed our three token Patriots fans their deflated footballs. At 5:30 on the nose, the PAX took off across the school grounds.

THE THANG

Mosey to the far side of the school

COP:
• Merkins x12
• WW2 Situps x12
• Squat Jacks x12
• Bicycles (slow count) x12
• Russian Soldier x12

Mosey yet again, this time to the baseline on the West side of the soccer fields

Tunnel of Hopping Love: While PAX plank side by side, one by one each alternates crawl under and hops over the planking PAX. Each gamer goes under/over the rest of the PAX 2x.

Game Time! Wham-o Chase: One PAX throws a frisbee. All PAX sprint in that direction until frisbee lands. When it lands, all PAX stop and then do the allotted exercise until they get to the frisbee. Once they reach the frisbee, plank and wait for the 6. Allotted exercises – mostly in the order below.
• Bear Crawl
• Backwards Bear Crawl
• Frog Squat/jump
• Backwards Frog Squat/jump
• One legged Bear Crawl (right leg up)
• One legged Bear Crawl (left leg up)
• Walking lunge
• Duck Walk
• Backwards Duck Walk
• Bear Crawl Karaoke (right)
• Bear Crawl Karaoke (left)
• Crab Walk x 25 yards
• Backwards Crab Walk
• Bunny Hop
• Backwards Bunny Hop
• One-legged Crab Walk (right)
• One-legged Crab Walk (left)

2-line Indian Run to the bus loop at the front of the school.

Clockwork Merkins: Grab a piece of curb and…
• Incline merkins x12
• Right arm on curb, left on pavement x8
• LBCs x20
• Decline merkins x8
• Left arm on curb, right on pavement x8

Mosey to the shovel flag for COT

MOLESKIN

• First things first: WHO STOLE OUR BLOCKS??? Hopefully they are being put to a good, foundational use.
• As always, men, it is a pleasure and an honor to lead you (“yinz guys” for those of us from Pittsburgh). This was a fun workout to plan and made even more fun to lead thanks to this incredible PAX. YHC can’t wait until next week to Q again.
• Welcome to FNG Marv Albert, good to now have a voice of reason as part of the Richmond PAX (horrible, I know)
• YHC was impressed by the disc tossing skills of the PAX today. Particularly T-claps to Pucker who would be a great kickoff and “long ball” specialist if we were so inclined to start a Richmond F3 Ultimate Frisbee team.
• Much discussion and questions about the deflatables. Full details: the NFL/leather ones are well worn from a flag football team for which I was captain/organizer a few years back. They have since sat in my shed and garage, only removed periodically for a few beach trips and Hokie tailgates. All of the footballs were already below the allowable limit (since about 2007, coincidentally), but per the QB’s explicit instructions, they needed further removal of air to ensure a HOF Q performance.
• At the end of Clockwork Merkins, there was a mention of gratitude that they weren’t Curb Crawls. YHC can assure the PAX that this was only because of time. Perhaps fewer 10-counts next time will allow for much more fun.

ANNOUNCEMENTS

Please keep The Scream and his family in your prayers. He is visiting his parents both of which have some health issues.

Dominion River Rock sports & music festival – this weekend. Lots of great events to show your F3 swag and throw some EH’s

Rugged Maniac (next iteration) is coming up on Oct 10. Plan is for F3 guys to run this as a team. TYA is collecting info from anyone who wants to sign up to also submit registrations as a team.

Bleeder planted the flag and 18 faithful posted for Lockjaw’s 40th birthday.

The thang:

Mosey to center field, COT: 40 side straddle hops, 40 little baby crunches.

Mosey to corner of field,

Over the Hills –

pair up. First guy runs the 1 K loop around the school, second guy attempts 40 burpees. Second guy runs 1 K loop, first guy attempts 40 burpees. Plank.

Mosey to circuit track – 1/4 mile loop. First guy does 40 pushups, second guy runs. Switch and repeat. plank

Mosey to corner tennis court – first guy takes a lap around full basketball and tennis court, second guy attempts 40 WWII situps. Switch and repeat. Continuously first guy then runs tennis court only, first guy attempts 40 LBCs. Switch and repeat. Plank

Mosey to center field. 6 Minutes of Gary – 40 seconds on, 10 second rest, two rounds. Exercises- Ball dippers, lizard merkins, handstand kicks or carolina dry docks, high knee jumps or slow bending squat.

5 Minutes of Mary – freddie mercury, russian twist, hello dolly, superman.

Moleskin-

Quite fitting Lockjaw LIFO’d his 40th birthday workout. T-claps for making it out though, the Over the Hills workout, or as noted Around the Hills since there are no hills at this particular AO, was designed by YHC to show some love for our no longer ‘hate’ brother. The silence was deafening in contrast to Ricky Bobby’s RESPECT a few weeks back during name-o-rama.

YHC apologizes for some of the sloppiness this morning, YHC thinks he actually said southern aggressor at one point of the plank. Simply unforgivable to my highly esteemed southern gentlemen. YHC was running on fumes from lack of sleep. However, if someone in the PAX showed up for the Patriots celebration workout at 4:30 AM, well, laugh’s on you bud, I was watching replays of Super Bowl 49 in my fart sack.

Welcome FNG Ponzi!

See you guys in a few weeks.

Singer

12 posted for a truly beautiful morning just to lift cinder blocks.  Fun was had by all, and here’s how it went down:

Blocks held overhead for mosey to center of soccer field for COP:

20 SSH, 20 split jumps, 20 Don Quixote, 20 Rosalitas, 10 merkins

Mosey to soccer field end line and partner up for blockfest:

One partner curls while the other runs half field and back.  Flapjack with each partner doing 3 sets.  Repeato for military press, tricep extensions, block burpees, sumo squats, and a new exercise where you pass the block between your legs, switch legs, and repeat (like a basketball switch but with more ramifications if you miss).

Block Minutes or Mary: 15 sit-ups with block on chest OYO, 10 Rocky Balboa passes with your partner IC, 15 sit-ups with block over head, 10 Rocky Balboa opposite direction IC

Bonus 10 Block Burpees in cadence (yeah, we actually pulled that off) because the PAX was ahead of schedule

Mosey to flag for COT

Moleskin:  The last time YHC led a block party there was a significant amount of mumble chatter.  I theorized this was due to a lack of running.., problem solved.  There were some impressive performances today as several of the PAX found some wheels during the run portion (Bleeder, LockJaw, Swirly).  Now, was this because they were working to improve their speed, were they trying to save their partners from lifting too much, or did they want more time with the block to achieve beach body goals?  It should also be noted that Swirly appeared to be running laps when I arrived to plant the flag.  After establishing an understanding that the workout had not started yet, Swirly continued to run while waiting on the PAX to arrive.  FEBA!

The Thang

17 came out this fine morning for a little shake and bake in the gloom!  The warm-up count and cadence was a little off due to the extreme overnight aging of the QIC and first time Q jitters.  One (FNG) Oracle- posted and received a good first timer beat down.  Hope he won’t be one and done!

Mosey to trees @ corner Grove and Commonwealth

COP

Fantastic 50
25 don Quixote
25 side straddle hop
15 LBC
20 Imperial Walkers
25 side straddle hop

Mosey to street

Double Applesauce – Indian run to Cary Street

Mosey to Tennis court

Fire

2 man team – 50 yard sprint drop for 25 merkins

Bear crawl back

25 sit-ups w/pax holding feet – switch

Repeat

Mosey to field

Whamo-run

line up – Frisbee thrown – sprint until it lands then lunges to reach it

repeat with 1^st pax to get there choosing next exercise

Lunge, bear crawl, crab walk, backward run, deep knee bends, karaoke, Imperial Walker,

burpee jump x2

 

Mosey to building

Triple check

X3 – Sprints, people’s chair, plank

 

6 minutes of Mary

50 LBC

Superman

Flutter kicks

Rosalita

Mosey to Shovel Flag

COT

Moleskin

 

The double applesauce run quieted the pax after figuring out – if you ain’t first your last!

Brain Tumor begged “don’t you put that kind of evil on me!” during the fire workout.

Lugnut was almost decapitated by Pucker in the Frisbee run.  Chinese 5 hour glow in the dark chemicals only lasted 5 minutes.  Who would have thunk.

TYA received the shout out in a professional manner and proceeded to give 5 minutes of Hail Mary!

All in all, the pax did a great job!  Thanks for all the respect on my big day!

11 faithful posted for a dedication workout in honor of Elizabeth Pryor.

The Thang:

Mosey to the corner of the school near Grove and Commonwealth.

COP – quick dedication to Elizabeth Prior who passed in a tragic car accident at 2:45 PM on Monday, April 13th, just on the other corner from the PAX. Plank for moment of silence.

25 Side Straddle Hops, 20 15 Don Quixotes, 20 LBCs

Mosey to front field. 2 double sets of 11s (version 1 or 2, not sure) running the distance of the fields and using all 11 of the trees as the exercise points. First exercise is burp merks increasing from 1 to 11 at each tree. Plank at the other end of the field. Repeat burp merk back to the beginning. Second set – 1 hello dolly, 10 rosalitas, increasing/decreasing by one across the field. Plank at the other end. Repeat back across.

Mosey to the circuit track, 4 corners circuit style. Pull ups set the pace with 10, box jumps on the steps of the school, dips and derkins. two times around.

Mosey to the tennis courts for 5 minutes of bolts. 5 sets of sprints to the other end, rest, and back.

Mosey to flag – Superman – two times through acapella.

The thang:

YHC’s first Q at Mary Mumford, actually first Q outside of NoToll. YHC felt moved by the story of historian Elizabeth Pryor and the details of her passing from Monday’s accident, and signed up to Q when I noticed it was still open on Tuesday. Every Thursday and Friday the RVA F3 PAX has run by the spot of senseless tragedy, a dedication felt necessary. The workouts were inspired by the time of the accident – 2 double sets of 11s, 4 corner circuit and 5 minutes of bolts. Superman, well, because Superman is awesome when sung to the sweet sounds of The Greatest American Hero. I think the tomatoes actually stopped their workout to watch this comical situation.

The other name for this workout could have been The Hijacked Q as noted before it began. Swirly had been verbally given the Q the night before due thinking the spot was still open, though it had been filled previously on the spreadsheet. YHC thanks Swirly for his gracious acceptance to give up the Q (after setting up the blocks, guess I know what’s in store his next Q) in order to keep the dedication workout in tact.

Earthday. 5K. T-shirt. This Saturday. 11:00 AM. I rest my case.

7 Faithful posted for a wet beatdown at MOM this AM.

The Thang

Everyone carries two bricks. Mosey to the front of the school for warm up.

-SSH x 20
-LBC’s x 20
-Don Quixote x 20
-Merkins on bricks x 15
-Hello Dollies x 20

Mosey to the Soccer Fields for the BEAST with Bricks. Every exercise done with bricks in hand:

-Burpees
-Deep Squats
-WWII sit-ups
-Lateral raise to fly/press
-Curl to overhead press
-Squat jumps

Mosey to tennis courts for some Mary:

-Lay flat, put both bricks on legs close to feet….hold feet 6 inches off the ground for the duration of the Hero song, sung by Fudd and TYA.
-Merkins on bricks alternating with raising right hand (w/brick) at the same time as the left leg, then a merkin, then raise left brick while raising right leg. x 10 on own
-Bricks on legs, 6 inches in air for another rendition of Heroes
-20 LBC’s in cadence, with bricks held beside head

Mosey to baseline for bolts with bricks:
-50%
-75%
-100%
-75%
-75%
-100% to the cars

Moleskin:

TYA remarked during the Beast that Toga would be upset that he missed this beat down. YHC ventured that I seriously doubted that, since he was on a cruise ship somewhere, no doubt with a cocktail in hand….(#its5oclocksomewhere). Bleeder countered by saying he was stuck on 95 somewhere. If that’s the case then, yes TYA, I bet he wishes he had been there.

The PAX noted that the bricks felt light at the start of each exercise, and got progressively heavier as we moved through each exercise. This is a highly scientific process called “weakness leaving the body” and it involves PAIN!!!! YHC was impressed with the PAX today. They are starting to eat the PAIN for breakfast and ask for seconds!!

Announcements:

-Burgers and beers (or Glenlivet or some old beer) at Fudd’s house tomorrow night. 7102 Pinetree Rd. Come whenever. If you get there before I get home from work there is a zip line in the backyard. Weight limit is 250 lbs.

-Earth day run on April 18th. How many times have we announced this??

-TYA having a different kinda of Run tomorrow come check it out!
-Orville is Q somewhere on Sat, the other place doesn’t have a Q yet. Clear?

Written by Fudd

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