Tag: 45 Minutes of Mary

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

 

 

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

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:

  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)

 

 

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.

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.

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

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.

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

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