Tag: 45 Minutes of Mary

Mary Munford Elementary

  • Heart ache by the hundreds

    17 strong and brave faithful posted for 45 Minutes of Mary this morning.  The Gloom was in its full glory this morning, with ample fog to please all.  Approximate visibility 100 yards.  Weather in Q’s mind: 70 degrees and sunny!

    The Thang:

    Mosey to tree line at corner of Cary and Commonwealth, disclaimer, COP.  25x mountain climbers, 25x windmills, 30x little baby crunches, 20x Merkins (Note, no side straddle hops done as warm up — maybe the first time they were not done at the initial COP in F3 history?)

    Mosey to corner of tennis courts and 1/4 mile gravel track.  One K, Five K:  pair up, first pax runs 1/4 mile, second starts on set of exercises.  Exercises are 100 squat jacks, 200 merkins, 300 lbc, 400 flutter kicks, done in order (total of 1,000 reps per team).  When first pax returns, switch.  Each PAX did 5 or six laps (team total about a 5K).

    6 Minutes of Mary, dealers choice.  Flutter kicks x 30, Rosalita’s x 25, LBC x 30, Superman x 2

    COT and out into the day

    Moleskin

    The benevolent Q provided music during the exercise portion of the 1K 5K.  Music selection was a hit.  Shakira, Eminem, and the ever popular Grand Master Flash and the Furious Five.  TYA knows every word of the 5 minute plus original rap song The Message (Its like a jungle sometimes, it makes me wonder how I keep from going under)  Music during the 6MOM was not so helpful.  Trying to do exercises in cadence while music is playing is nearly impossible.

    Johnsonville attempted a flying EH at the beginning of the workout.  The EH was not immediately successful.  Maybe a soft commit for next time JVille?

    Several of the tandems finished the 1,000 exercises in the 1k, 5K.  Again, the benevolent Q showed up and allowed the teams that finished early to work their way back down the exercises.  Not sure, but I think the team of Johnsonville and Fudd made it all the way up and all the way back down (1,700 reps).  Great work by all, given that we had no breaks for a majority of our workout.

    Several deflation jokes made at the beginning of the workout.  Patriots fans TYA and Pucker absorbed the ribbing.  We could have used some additional moral support from Wedding Singer.

    The PAX continues to get stronger and stronger.  Cannot wait to see our progress after 6 months…one year.  Pleasure to be given the opportunity to lead the group this morning!

     

     

  • Fox Escapes?

    7 men arrived for the RAMM in the Gloom,  4 Chasers and 3 Foxes.

    The Thang

    YHC explained the routes,  Lug Nut, Swirly and YHC would be the Foxes, they would run to Grove and turn Left, and run to Three Chopt, Everyone else would turn right and run to Hamilton and then Run to Three Chopt. and then all run back around Mary Munford to the #ShovelFlag.  The Fox Chase was on!

    COT

    Moleskin

    #Tclaps to Swirly second day and tackling the run!

    YHC did ask the group if there were any other 10:00 plus pacers in the group,  Lug Nut and Swirly volunteered to keep the pace with me.  As soon as we turned left on Grove,  Lug Nut exclaimed that for the next 40+ minutes, that he would have to hate the Chasers for added motivation.  That plan worked well,  he was the only Fox not to be caught;  although when the PAX arrived at the finish,  Lug nut was no where to be seen around the #ShovelFlag.  TYA went on a search and rescue mission and found him.( TYA is much better at looking for people vs. Blocks)  Looking for that motivation, whether conceptualizing fear of death being a fox, or Hatred of the Chasers,  you have to pick your own thought process that drives you.  Nice Work, Lug Nut!

    There were several other groups running on Grove,  Swirly and YHC noticed the Head lamps at a distance from one larger group appeared to be coal miners running to work.

    When The Scream and TYA caught YHC, YHC could not tell who had been keeping the strong pace,  When asked, both of them thought the other was the stronger runner,  I think that’s how they maintained the 8:50 – pace.  Great Job!

    Loose Goose and Brain Tumor both Kotter’s for the run.  “Welcome Back!”  Loose Goose didn’t seem to know what his pace would be,  TYA quickly spoke up and said,  your coming with the Chasers.  YHC agreed with that Decision.  If LG had come with the Foxes,  he would have been the only one carrying a Block.

    Swirly was wondering after the COT if he could get a new pair of legs for the Rest of the Day. They’ll be at Byrd Park in the Morning.

    Next

    1/17 #Dogpile(ByrdPark/Dogwood Dell) 0600

    1/17 #Gridiron (Pouncey Tract)  0700

    1/20 #noToll (Huguenot Park) 0530

    1/21 Brew Thru  Starts at Strange Ways Brewery 1800

    1/22 #45MinutesofMary (Mary Munford) 0530

  • Blocks & Ice

    With a surprise of fresh “snow” (the Richmond version of 1/4″ or so, not the real stuff) on the ground, 15 faithful and 2 brave FNGs beat the fartsack to post and hoist the blocks. Fortunately for those who didn’t yet have a block, Bleeder/TYA’s stash of extras was intact at the fence line of the basketball court.

    THE THANG

    Grab your block and mosey over to the middle of the field. Drop blocks in a pile and circle up for a warm-up COP: Side-Straddle Hop x 30, Flutter Kicks x 20, Russian Soldiers x 16, Slow Crunches x 17, Carolina Dry Dock x 16 (all in Cadence)

    Hoist your block and line up parallel to the 11s trees. Lunges to baseline along the basketball courts while holding block above the waist (OYO)

    Grab a partner for “There and Block Again” — one partner runs down to touch a tree while second partner does allotted exercise. Rotate once partner 1 returns, plank up on block when done. Allotted exercises: Curls, Tricep Press, Curls + Tri Press (no halt in between), Lawnmower Pulls R, Lawnmower Pulls L. (all OYO)

    Stay in line and do Block Merkins w/ Right Hand on Block x 10, then with Left Hand on Block x 10 (in Cadence)

    Mosey to Tennis Court & school wall for Block Triple check – Partner 1 sprints to fence, Partner 2 does People’s Chair while holding block above head, Partner 3 does mericans on the blocks. Plank up when done. Rinse & repeat.

    Mosey with your block to shovel flag for COT.

     

    MOLESKIN

    Great to have a PAX large enough on a cold, icy morning that YHC had to sometimes repeat instructions to parts of the group. Welcome to FNG Swirly and FNG Stretch, both did an excellent job hanging with the PAX.

    Groans were definitely heard upon explanation of Triple Check, particularly at the mention of People’s Chair with block overhead. Incidentally, in a moment of weakness YHC course corrected and decided to not have the sprint to the fence involve hauling the block.

    “Touch a tree” somehow ended up being “almost everyone converge on a single tree”. That same tree had a nice sheet of ice leading up to it. LG (and others?) nearly slid head first into it more than once. Wilson adjusted his route to stop short of the tree at least once, but Toga called him out on it and it didn’t happen again.

  • #45MOM PAX Overcomes Frozen Tundra

    Twelve of the F3Richmond faithful bravely dragged themselves out into 12 degree F temperatures to choke down a very large #RedPill this morning. Here is how it went down:

    THE THANG (Jville on Q):

    Mosey to COP

    50X SSH to heat things up a little
    15 X Merkins
    19X Imperial
    25X Windmills

    Mosey to soccer fields for The Beast

    6×6 Burpees OYO / Plank
    6×6 Freddie Mercury / Plank
    6×6 Jump Squats / Plank
    6×6 Wide Merkins / Plank
    6×6 (per leg) Single Leg Air Humps / Plank
    6×6 Carolina Dry Docks / Plank

    Mosey to Benches and Picnic Table for Lindays

    30x Dips / 10x Merkins  OYO
    25x Dips / 15x Merkins OYO
    20X Dips / 20X Merkins OYO
    15x Dips / 25x Merkins  OYO
    10x Dips / 30x Merkins OYO

    Plank and Hold

    Mosey back to Shovel Flag

    COT

    MENTAL MOLESKIN:

    Very interesting that the headcount equaled the Fahrenheit temperature this morning.  #Tclaps to all that posted, especially Lugnut, who kept alive his streak of showing up in shorts no matter what.  A motion has been made (and is hereby seconded) to rename Lugnut “Frozen Rotors.”  There is also a drive among the PAX to chip in and buy Lugnut some proper winter workout gear. What a loving bunch we are at F3Richmond.  #NarcissisticPride

    It did seem like everyone stayed in their cars right up to post-time, but maybe I just imagined that.  TYA commented (in the same exuberant tone that he evokes #FEBAs) that it felt “sunny and 70” to him.  I did throw in a few extra Yankee Aggressors for TYA this morning in the midst of the Beast.

    The Scream’s counting skills were on display, 86, 79, and 93 somehow finding their way into a countdown from 10.  We are pretty sure that The Scream’s successful career as an artist and art professor does not involve paint-by-numbers.

    Speaking of streaks, ChumBucket was just barely late this morning, but did manage to keep his LIFO streak just barely alive.  We reaffirm that it is ok to be late as long as you post.

    TYA and LG did some AO RECON in search of the Blocks after COT. They were found after some errant wandering.  Side note, don’t send out TYA and LG for search and rescue missions.

    Bleeder and Lugnut were checking their V8 sound comparisons on the way out this morning; Merican Thunder versus German Growl! Great way to start a morning!

    Sincere thanks Bleeder for putting together most of this Backblast.

    — Johnsonville

  • F3Richmond Brings in 2015 at #45MOM

    Nine of the Faithful and One FNG bravely dragged themselves out of their post-New-Years haze for a special 1 hour bootcamp workout at #45MOM.  Here is how it went down:

    TYA Q

    Mosey to field

    20 x sides straddle hops
    20 x Don Quixote
    25 x little baby crunches
    15 x Merkins

    Mosey to side of school
    Triple check
    One pax, people’s chairs, second pax, slow squats, third pax run to fence and back (high knees, butt kicks, backwards, sprint), switch and repeat x4

    Mosey to front of school

    “The Yogi Bear”
    Four picnic tables, 1 minute at each station. First station incline Merkins, second station box jumps, third station decline Merkins, fourth station dips. Repeat all four stations twice.

    JVILLE Q

    Mosey to NW corner of AO for enhanced DIRTY McDEUCE consisting of the following:

    12 x burpee OYO
    12 x mountain climber (double count)
    12 x dolly

    Bear Crawl about 50 meters.  Mosey to SW corner of OA.  25 Merkins OYO.  Plank.

    12 x Wilson’s Wife (i.e., partner inverted military press OYO)
    12 x werkin
    12 x Freddie Mercury (double count)

    Walking Lunge about 50 meters. Mosey to SE corner of OA. 25 Merkins OYO. Plank.

    12 x burpee OYO
    12 x standing mountain climber (double count on curb)
    12 x Russian twist (double count)

    Bear Crawl about 50 meters. Mosey to NE corner of OA. 25 Merkins OYO. Plank.

    12 x Wilson’s Wife (see definition above)
    12 x thrust
    12 x LBC (double count)

    Walking Lunge about 50 meters. Mosey to NW corner of OA so Q could recover his fleece.  Mosey to shovel flag for COT.

    THE MOLESKIN

    Four of the eleven-member PAX today were 50+, suggesting that the youngish F3Richmond crowd is starting 2015 with an aversion to pain.  Former-FNG, now known as “Squirrel,” did not get that memo, and found himself Splashing Merlot about a third of the way through the enhanced Dirty McDeuce.  Welcome Squirrel!  Great job today PAX!

    Happy New Year!

     

  • 11, 12 …. and a lap around that tree

    The Pax was 11 strong
    Mosey to
    COP

    5X SSH
    5X Werkin
    5X Flutter Kicks

    Mosey to
    Fugitive 11

    One arm Push -ups and Sprint Between trees

    Mosey to a shovel flag planted in middle of the Field
    12 Days of Christmas

    On the First Day of Christmas my true love gave to me.

    A lap around that Tree
    OYO
    On the Second day of Christmas My true love gave to me,

    Two Burpees
    and a Lap around that tree
    OYO
    On the Third Day of Christmas My true love gave to me

    Three Werkins,
    Two Burpees,
    and a Lap around that tree
    OYO
    On the Fourth Day of Chirstmas My True love gave to me,

    Four Merkins,
    Three Werkins,
    Two Burpees,
    and a Lap around that Tree
    OYO
    On the Fifth Day of Christmas My True love gave to me,

    Five Deep knee Bends,
    Four Merkins,
    Three Werkins,
    Two Burpees,
    and a Lap around that Tree
    OYO
    On the Six day of Christmas My True love gave to me,

    Six Mountain Climbers
    Five Deep knee Bends,
    Four Merkins,
    Three Werkins,
    Two Burpees,
    and a Lap around that Tree
    OYO

    On the Seventh Day of Christmas My True love gave to me,

    Seven Rosalitas
    Six Mountain Climbers
    Five Deep knee Bends,
    Four Merkins,
    Three Werkins,
    Two Burpees,
    and a Lap around that Tree
    OYO
    On the Eighth Day of Chirstmas My True Love gave to me.

    Eight Hello Dolly’s
    Seven Rosalitas
    Six Mountain Climbers
    Five Deep knee Bends,
    Four Merkins,
    Three Werkins,
    Two Burpees,
    and a Lap around that Tree
    OYO
    On the Ninth Day of Christmas My True Love gave to me.
    Nine Little Baby Crunches
    Eight Hello Dolly’s
    Seven Rosalitas
    Six Mountain Climbers
    Five Deep knee Bends,
    Four Merkins,
    Three Werkins,
    Two Burpees,
    and a Lap around that Tree
    OYO
    On the Tenth Day of Christmas My True Love gave to me

    Ten Side Stratal Hops(in Cadence)
    Nine Little Baby Crunches
    Eight Hello Dolly’s
    Seven Rosalitas
    Six Mountain Climbers
    Five Deep knee Bends,
    Four Merkins,
    Three Werkins,
    Two Burpees,
    and a Lap around that Tree

    On the Eleventh Day of Christmas My True Love Gave to me.

    Eleven Imperial Walkers(in Cadence)
    Ten Side Stratal Hops(in Cadence)
    Nine Little Baby Crunches
    Eight Hello Dolly’s
    Seven Rosalitas
    Six Mountain Climbers
    Five Deep knee Bends,
    Four Merkins,
    Three Werkins,
    Two Burpees,
    and a Lap around that Tree

    On the Twelfth Day of Christmas My True love Gave to Me,

    Twelve Windmills(in Cadence)
    Eleven Imperial Walkers(in Cadence)
    Ten Side Stratal Hops(in Cadence)
    Nine Little Baby Crunches
    Eight Hello Dolly’s
    Seven Rosalitas
    Six Mountain Climbers
    Five Deep knee Bends,
    Four Merkins,
    Three Werkins,
    Two Burpees,
    and a Lap around that Tree

    Hand off to TYA
    Mosey back to SF,
    Legs at 45, 90.
    Elbow Plank to the end.

    COT

    Moleskin

    Although the weather(Sunny and 70) held this morning, a beautiful Christmas Eve, many a puddle were around the AO, YHC managed to find several to run and hop through.

    The Fugitive 11 made several of the PAX manage to wonder how anyone could do anything with just one arm, Loose Goose was having no issues, Apparently after the 10,000 November, I could suggest 5,000 per arm February.

    The singing for the 12 days of Christmas went extremely well, Wilson continued to add adjectives to the Big Old Root filled etc. Oak tree. Might need to change this song to 5.9 days of Christmas for Lug Nut.

    YHC’s back failed on the 10th day, Although I made to the 12th day, DK’s words of wisdom were heard in my head “don’t hurt yourself before Christmas!” Thanks to TYA for bringing it back to the SF.

    Lug Nut’s Truck pull yesterday may have been the beginning of the Back issue, Apparently, The Scream, Pele, and YHC cannot pull an F-150 like a foursome can. There was some discussion if an International Semi could be done for a truck pull, perhaps at a later Date, the Sheik may Q that one.

    YHC delivered a new Shovel Flag to the Pax, Several names are on the Shovel, TOGA, LG, TYA, Bleeder, Jville, DK , Conspiracy & Orville. The Lead group from RVA #MERRYCHRISTMAS!  DK is in possession of it.

    TYA needs the anti-fog from the race car to help clear his glasses to see the sapling that he ran over.  When TYA says he can’t see, he means it.
    Coffeerteria

    Since we were on Holiday, 7 of the Pax had a post-workout break at the River Rd Starbucks. Several conversations ensued, Combinations of Family gatherings, TYA’s Father-in-law finding a ditch on his way to Richmond from NOLA at 5:30 AM yesterday, The Jville’s shoulder injury, and his snowboarding experiences that seemed to be the root cause of the injury. Chum Bucket and Jville discussed their attendance of Bingo, the signs of gambling addiction are….? Is the SBA off this week?

    YHC is not sure how Santa plans on waking up before the 5:30, and making his rounds tonight. he should probably head back to Starbucks before hooking-up the reindeer, On Dasher, On Prancer, On Donner, On Grande Skim Latte…..

    NO WORKOUT on CHRISTMAS
    Next Workouts
    Friday 12/27 , #RAMM 5:30 am TYA Q
    Saturday 12/28 , #Girdiron 7am Cousteau Q
    Tuesday 12/30, #noToll 5:30 am Wilson Q
    Thursday 1/1, 45 minutes of Mary, 7AM-8AM Johnsonville Q
    Merry Christmas and Happy New Year!

  • There and Block Again!

    In the post-BrewThru gloom, twelve blockin’ warriors made up the PAX, including only one grizzled reindeer from Wednesday’s CSAUP BrewThru*. Presumably the 7 who didn’t make it were afraid of the blocks. The grass was crispy, (most of) the blocks were sturdy, and the PAX was up to the challenge.

    *It is unclear whether the below brewery was on the Wednesday run but left undocumented in the BB

    microbrew_cinder2_9048

    —THE THANG—

    Pick up Blocks & mosey to east side of MM

    COP

    20XRussian Soldiers

    18X LBC

    12X Block Merkins

    18X SSH

    20X Reverse LBC

    Pick up blocks & mosey to Field

    Drop off blocks

    Form 2 lines for Indian Run around Field 2 Times

    Return to Blocks

    Pair up for “There and Back (Block) Again”

    – 2x Sprint Black top – partner Block curls

    – 2x Sprint Black top – partner Block Mil Press

    – 2x Sprint Black top – partner Block Lawnmower Pulls, first sprint right, second sprint left

    – 2x Sprint Black top – partner Block Tricep Press (standing or lying down)

    – 1x sprint Sidewalk – Block Burpee

    Pick up blocks and mosey back to Field

    8 days of Christmas (12d cut short)

    1- Burpee

    2- Lunges (each side)

    3- Knee Bends

    4- Block Dips

    5- Diamond Merkins

    6- WW2 Sit ups

    7- Carolina Dry Dock

    8- LBC

    COT

    —MOLESKIN—

    TYA told LG that the blocks were not going to be there today, (HE DID NOT WANT TO DO THEM) however, Bleeder,(WHO DOESN’T MIND BLOCKS, because it doesn’t involve running(Except when LG says run with the Blocks)) brought them to LG’s excited surprise.  Some discussion about the differences between General Contractors and Trade Contractors ensued.

    Soon thereafter, Oyster, who happened to be the only Member of the PAX that joined the Brew-Thru last night #TRIPLECLAPS!, He proceeded to have his block fall apart on him, he decided that a heavier block would more appropriate versus carrying the block in pieces.

    After realizing that running a long way with Blocks is probably not the best thing to do, LG decided to deposit the Blocks near the Black top for Later usage.  Although unintentional, the blocks did look like Richmond’s second formation of Stone Henge,  BLOCK HENGE RULES!

    Bleeder took advantage of the inside lane on the Indian Run, he was able to hit the APEX of every corner,  A racer never gives up the inside lane.  This would be the first Indian Run that Bleeder could maintain with his group, TYA helped keep a reasonable pace to help Bleeder complete that Goal!

    As we returned to the Black Top  area, Brain Tumor was kind enough to point out the mud pit formation, Bleeder’s comment to TYA, had OBT been the Q, he would have thanked BT for pointing out this new feature in the AO, and then had the PAX roll through it with Some form of Charlotte COP.

    On the return to field, Lug Nut displayed the Shoulder carrier Block run with amazing speed. If you can do it with no hands,  that’s an accomplishment!

    TYA and Bleeder did deposit some extra Blocks along the Tennis court fence should anyone forget their’s or should a FNG need one.

  • Off the reservation

    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

     

     

  • RIC Blockhenge

    14 faithful & strong men showed up ready to jump into Richmond’s inaugural moving of the blocks at this morning’s 45 Minutes of Mary workout. All were up for the challenge, and some may have even named their block. The party got started after several efforts by Johnsonville to mimic (mock?) TYA’s special Side Straddle Hop technique. More please.

    THE BLOCKIN’ THANG

    Head to the stack and grab a block, mosey over to the near soccer field with your block

    A blockin’ COP:

    Merkins x12

    Block Curls x12

    Flutter Kicks x20

    Block Military Press x12

    Block Lawnmower Pulls x6 (each side)

    Mason Twist x21

    Mosey around the tennis court to the far side

    Line up on the baseline for 1/3-1/3-1/3 — run to start of second court & do 10 of allotted exercise, run to start of third court & do 10 of the allotted exercise, run to start of fourth court & do 10 of the allotted exercise, run to end of fourth court, touch baseline, sprint back and plank*. Allotted exercises:

    #1: Squat Jumps

    #2: Bicycles/Freddie Mercuries

    #3: Clappin’ Merkins

    *Lengthy planks with multiple versions in between iterations here

    Take a scenic jog north along Westmoreland St, double back and settle in at the school wall by the basketball court

    Triple Check — get in teams of 3 and rotate through each of the exercises 3x

    Exercise 1: 1st time high step run down to fence & back, 2nd time butt-kicks down to fence & back, 3rd time sprint down to fence & back

    Exercise 2: People’s chair (we all need a recovery exercise sometimes, right?)

    Exercise 3: Alternating lunges in place

    Another jog south along Westmoreland St, around the perimeter of the Soccer fields and back to our very own “Blockhenge” formation. Grab a block and a partner, head to baseline.

    “There and Back Again” (no confusion here: this is indeed a shout-out to the upcoming release of the new Hobbit movie) — Partner 1 sprints to midfield and back while Partner 2 does the allotted exercise nonstop. Allotted exercises:

    #1: Tricep Press (watch the sand from the blocks!)

    #2: Block Swings

    #3: Blocked Incline Merkins

    #4: Block Curls

    #5: Block Burpees (pushup on block, up & lift block over head, no jumps here)

    2-3 MOM

    Hello Dolly x20

    LBCs x21s

    COT

    THE BLOCKIN’ MOLESKIN

    Well done, men! This was a new workout with our new friends (the blocks) and everyone held their own quite admirably. The PAX seemed to like the variety, so this or perhaps kettle bells might need to become part of our regular repertoire for the RVA PAX.

    T-claps and thanks to TYA and Bleeder for supplying the concrete and truck to move the blocks, respectively.

    LG noticed that the Block Burpees weren’t quite as difficult as anticipated. Maybe next time the “There and Back Again” run for that exercise needs to be full length of fields.

    Upcoming we have regular workouts on Friday 0530 run at Mary Munford, Saturday 0700 Gridiron, and Tuesday 0530 at Huguenot Park. And…

    CSAUP** EVENT: 1st Annual F3 Richmond Holiday Brew Thru — 1800 on 12/17 at Strangeways Brewery. 3.4 mile run with stops 4 breweries along the way (beer consumption at any point is optional).

    **see the F3 Lexicon for definitions

  • Making Turkey Day Noise in Windsor Farms

    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