Tag: 45 Minutes of Mary

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.

 

14 Faithful posted this AM in the Gloom,  the warm glow of the light from JBL speaker across the Field made it feel Sunny and 70.

THE THANG

Mosey around Mary Munford to COP

20x SSH 15x Mountain Climbers 20X LBC 20X Imperial Walkers

Mosey to Tennis Courts

Bleeder Wind Sprints 50% down and back , repeat at 70%, 100% down, Repeat

Mosey to the Tree Line for double 11’s

11 — Burpee, LBC, run back to Tree line, Repeat 11 with LBC, Rosalita

Mosey to Center to Field

Push O Rama

Merkins, Werkins, Merkins, Finger-Tip, Diamond Push-ups

Mosey back to SF

Six Minutes of Mary, LBC, Hello Dollys, Freddie Mercury

Superman 2x through

Plank off

Two minutes Regular, then Drop to Elbows

COT

Moleskin

A quiet group this morning, the thought that it was Sunny and 70 was internally focused as the PAX gathered. Toga and Pucker were LIFOing, they caught the PAX well before the first COP hit it’s Stride. Chum Bucket was not wearing his traditional Capri Pants from Tuesday’s Wedding Singer beat down, I think the weather must have been “worse” today or maybe the wash cycle on capri’s is only weekly. YHC noted that the famous tennis player Rafael Nadal wears capri’s frequently;  John McEnroe has been the only one to negatively comment.

Heading to the Tennis Courts,  between the sets of Bleeder Sprints, kudos to Lug Nut’s daughter for passing her Driving test the First time,  YHC is sure that she has inherited some of Lug Nut’s driving Skill.  It was noted that OBT had some difficulty with the North Carolina driving test; that course is probably not offered at Harvard, or perhaps the NASCAR section of the test is more challenging for the non-racer. YHC is certain that if the test sections had included T-shirt design delivery or a section on Hybrid drive technology, OBT would have passed the exam with flying colors.

As the PAX moseyed to the Field, the PAX noticed/heard the illuminated JBL speaker,  some of the PAX headed toward the light.  The PAX was then diverted to the Tree Line for some double 11’s. YHC needed someone extra motivation during the double 11’s,(and if the songs stopped,  good luck finding my phone on a dark open field.)

With the PAX on high Volume for Superman,  several sounds of laughter came from the group of Tomatoes that were also in the AO this morning.

THE Scream is continuing his mental prep of the F3 RVA logo.  Loose Goose and Toga, both, asked if the design was in the Mental Imagery phase or Mental Construction phase.  Either would be considered Progress.  A paint by numbers design has been performed,  however, it will only be displayed in private,  The Scream wondered if once his Art gallery show was done, he should be able to execute on the Design Project and move it from Mental to the Physical form.

The PAX is looking forward to launching our 6th workout next week at Swift Creek Middle school.  Lug Nut is Qing!  Who in the PAX can hit all 6 next week,  It will be a lot of Driving and Sweating,  all you need is a Positive Attitude(& a Valid Driving License)

Next Workouts

Mary Munford RAMM Friday  0530-0615 Run

Byrd Park/ Dogwood Dell Dogpile Saturday 0600-0700

Pouncey Tract Gridiron Saturday 0700-0800

Huguenot Park (Southside) NoToll Tuesday 0530-0615

Swift Creek Middle (Soon to be named/ a name all will look up to)  Wednesday 0530-0615

Hump Day Happy Hour American Tap House Wednesday 1800 til?

 

17 posted in the gloom on a pleasant Thursday morning, It felt like it was 70 and Sunny;  All were ready for Swirly’s VirginQ

THE THANG

Mosey with Blocks to middle of Field

COP

20X SSH, 15X Don Quoxite, 10X Imperial Walkers, 10X Burpees, 10X Merkins,

Mosey across the Field with Blocks

Line up on the end line,

Run to the Tree line with Block,  10x Curls,  and back, 10X Curls

Run to the Tree line with Block, 10x dips, and back, 10x dips

Run to the Tree line with Block, 10x overhead press, and back,  10x overhead Press,

Run to the Tree line with Block, 10x Bench Press Block, and  back, 10x Bench Press Block

Run to the Tree line with Block, 10x Curls, and back, 10X Curls

Suicide Set in Pairs

2x 30x Incline Merkins and Suicide,

Mosey back to Shovel Flag

COT

Moleskin

TClaps to Swirly for VQ,  a serious beatdown for the VQ.  Swirly credits his first workout was with blocks(THANKS LOOSE GOOSE!) Swirly wanted to repeat it.

Patriots Gear was seen on YHC(Repaying of bet with TYA), and on TYA’s hybrid.  Wedding Singer continued the Super Bowl Celebration displaying his own Patriots Equipment.

Many techniques were used in the carrying of the Block today,  Most popular seemed to be the over the Shoulder,  or the one handed move.  A few found clutching it the chest made it feel more rifle like,  Full Metal Jacket references abound,  “This is my Block,  there are many like it, but this one is mine.”

Pelosi 5-0 challenged Lug Nut to s sprint toward the end of the Suicide.  Not so surprising,  he did catch and pass Lug Nut. Lug Nut is looking forward to being on a race track this weekend,  not many can pass him on actual racetrack.

The Wilson’s Wife reference was at some point around the #SF.  To his credit,  it was actually brought up by Wilson himself this morning.

Ricky Bobby’s engine was heard thundering down Cary Street Road around 6:05,  Lug Nut, YHC will be catching up with the Race Car Hauler later on today, en route to Road Atlanta for some automotive CSAUP.   The F3 Logo has been installed on the car,  I am certain the car will make it to a workout at some point;  It is slightly heavier than a Cement Block. Lug Nut has the scale data to prove it.

A reverse Headlock occurred this morning Post-COT,  F3 Business cards were handed out,  The soon to be FNG appeared interested and may appear for the Friday run.  We continue to draw interest around Mary Munford.

Next Workouts

Friday Mary Munford(RAMM)  0530

Saturday Byrd Park/Dogwood Dell (DogPile) 0600

Saturday Pouncey Tract Park (Gridiron) 0700

Tuesday Huguenot Park (noToll) 0530

 

 

 

 

 

Aye!

16 Faithful and one FNG posted at #45MOM to enjoy a crisp and refreshing Gloom mixed with a little bit of pain and glorious suffering.  The PAX was strong!

The Thang:

Mosey to the center of the soccer field that borders Cary for a warm-up COP:

SSH x 20, Windmills x 20, Slow Deep Squat x 15, Merkins x 15, LBC x 20, all in cadence.  Mosey to the Chin-up station to begin the “Toga Circuit.”

The circuit consists of 4 teams at 4 stations: chin-ups x10, pull-ups x10, dips x10, Derkins x10.  Each team runs to next station once exercise is completed.  Repeat x 3.

Mosey back to soccer field for “The Beast.”  Merkins x 36, Deep Squats x 36, Lunges x 36 (18 each leg), LBC x 36

1 full Suicide sprint on soccer field, then run back to shovel flag for COT.

Moleskin:

Welcome, FNG Viral!  We hope that you enjoyed the AO and look forward to seeing you back again, and again, and again.  Much like Swirly, who continues to earn the Gold Star for attendance since his first post.  YHC was in a nostalgic state of mind as he planned the workout, longing to challenge the PAX with a “ProBowl” highlight reel of proven past workouts.  The day started with a spirited pre-post smacktalk session about the Super Bowl.  The PAX has a loud (albeit very, very small) representation committed to the Patriots.  The anti-Pats are quite verbose as well, which set a perfect stage for all to get into “Beast Mode”(partially named for Wilson’s favorite NFL player).

The topic of nicknames came up a few times, and there are several classics that live in infamy and/or the #fartsack (#Stifler’sMom, #InaBox).  YHC and TYA determined that while we love them, the #M just don’t understand the significance of a good nickname.

 

Toga was particularly energized this morning.  Maybe it was the fresh air or the use of his Circuit namesake.  Maybe it was the inability of the QIC to properly administer the Beast (x 42 Merkins?), and maybe it actually wasn’t Toga at all, but some other #PAX member named #TheHeckler from a distant, yet unheard of F3 Nomad region that likes to run fast with Wilson and blast out pull-ups.  It was pretty dark out there in the gloom, after all.  We’ll borrow Donor Kebab’s baby Bjorn and saddle him with Conspiracy next time.

I enjoyed leading you today, men.  I’m looking forward to a 4-mile ride in a grocery cart powered by #BleederRacing tomorrow at RAMM.  See you in the Gloom.

–  Brain Tumor

Announcements:

RAMM: 5:30am tomorrow morning                                                                                                         Dogpile: 6am Saturday                                                                                                               GridIron: 7am Saturday

–  Get commitments to Johnsonville re: Rugged Maniac (May 2) by Saturday                                       –   Group leaving this Sunday morning @ 5am sharp from Daily Grind to hike “The Priest.”  Contact       Johnsonville.  Will be back in time for Super Bowl.                                                                             –  Hardywood 4Miler on April 26.  Register under “F3 Richmond” if interested.