Tag: 45 Minutes of Mary

Mary Munford Elementary

  • I’m Fully Menstruating This Morning

    You have to show up to 45MOM before the bell rings to hear solid gold nuggets like that from Saab, to experience an AO secured by Swirly or to be truly welcomed by THE Yankee Agressor. 14 bright-eyed and bushey-tailed souls experienced this pleasure first-hand this morning. The rest of you jokers have to read about it.

    Bell rang, time to work…

    Mosey to the blacktop for geriatric-approved COP starting with slow DQs and Helicopters and moving on from there for a proper body lube and warmup.

    THE THANG

    11s – PAX lined up on the school end of the blacktop and ran to the fence for 10 Monkey Humpers and 1 2-ct mountain climber, run back to other end 9 and 2 and so on, you know the drill.

    Touch a Tree x3 – Mosey over to the field and line up on the fence to the tennis courts. Partner up. Round 1 – one partner finds 2 trees while other partner does deep knee bends. Round 2 – 4 “new” trees while partner does donkey kicks. Round 3 – 6 new trees while partner does their choice of ab exercise.

    Interlude – Mosey over to monkey bars and plank with hands on the edge barrier. Plank walk to the left, 10 merkins. Plank walk to the right, 10 merkins. Mosey over the pull-up bars. Take turns doing 5 pull-ups; PAX Al Gore while waiting.

    4-corner ladder – Mosey to tennis courts for a compounding and unloading 4-corner ladder. Corner 1 – 10 merkins (choose your style or mix and match). Corner 2 – 10 merkins + 20 jump squats. Corner 3 – 10 merkins + 20 jump squats + 30 flutter kicks (2-ct). Corner 4 – 10 merkins + 20 jump squats + 30 flutter kicks + 40 SSHs. Repeato in reverse unloading or removing an exercise each corner back to 1.

    2 Minutes of Mary, including Freddies, Dollies and Rosalitas

    BTTF, Numbers, Names, COT and YHC took us out.

    Absolutely beautiful morning, great group of guys and a moderate working. BOOM – great start to the day. Appreciate you all for coming out and bringing the energy and the zingers. Great to have Beaver and Choo Choo from New Kent. Come back boys.

    Prayers for Pucker and his siblings as they bring their parents to RVA and care for them. Good luck and may you have lots of patience, strength and alcohol (or your stress reliever of choice)!

    No More Gumbo For You

  • The Magnificent Seven…

    …posted to Mary expecting a geriatric friendly Q.  What they received was a reasonable beatdown that YHC will probably regret later…

    • COP:  B-Lickers were included
    • Doras (FULL):  Each person does the full suite of Doras – with a partner but on their own with the count.  Merkins, LBC’s, Dollys
    • Triple Check:  B-to-Wall, bear crawl to WWII’s, run out and bernie-back.
    • 7 minutes of Mary (Abs of course)
    • Suicides, bear crawls, crabwalks, Bernie-Bears (aka crawl bears)
    • Ring of Fire

    Not much mumble chatter which YHC will chalk off to a fair amount of intensity in the workout.

    Saab abides – when able.

  • Debby doesn’t do Richmond

    Six strong PAX came out anticipating getting soaked. Instead we were treated to a refreshing light rain and an old school beatdown:

    COP on blacktop: SSH, Don Qs, Imperial Walkers, Merkins, Flutterkicks, Scorpion kicks. Over to tennis courts: Dora 123: 100 Merkins, 200 Reverse Crunch, 300 SSHs. Switch Partners and grab a spot on the grass for 3 rounds of 20 PLTs. Mosey over to soccer field for Triple Check: Carolina Dry Docks, WWII Situps, & run width of field & back. Over to dip bars for 3 rounds of 8 Jerkins.

    Back to flag for 2 min of Mary.

    NMS: Great morning to be out in the Gloom with some old school RVA brothers. YHC was expecting a deluge from Debby but all we had was some drizzle while we got after it. Good to see BT, Swirly, and Shakedown out at 45MoM. With the perfect 6 pax number we had to do some Triple Check and Doras.

    Lot of mumblechatter about last minute BRR training and looking back on BRR training miles and pace of younger years.

  • 8 is great at 45MOM

    8 beasts of the gloom appeared at 45MOM for a summer serving of Gumbo. It was extra sticky and a little spicy this morning. 0530 time to Mosey – wait, TYA forgot to wind the grandfather clock last night and is running a little late so we circled back for him…and Hitch…ok, now we are off to the blacktop.

    COP – proper start with slow Abe Vigoda DQs, followed by a bevy of other exercises and much mumblechatter. Truly no better way to start the morning.

    Ok – main event

    Proper Dora

    Partner up at the school end of the blacktop. 1 Partner runs to the fence and Bernie back, Partner 2 does 1 merkin, 2 jump squats and 3 WWIIs – that’s 1. Audible to make the run to the fence twice and back to give Partner 2 time to actually do a few Proper Doras. Completed about 5 rounds and most teams did 50 Proper Doras.

    400 IM Relays

    Mosey over to the tennis courts for some relays. Break into two groups of 4.

    First relay = run, buttkickers, karaoke, skip-jumps. down and back to the end of the court in your specific method while the other 3 plank.

    Second relay = same methods but PAX change what their specialty is. PAX hold six inches while waiting at the starting block.

    Third relay = crawl bear, bear crawl, crab walk, walk crab? Only to end of first court. PAX Al Gore.

    4 Corners

    Around tennis courts – 10 merkins, 20 SSHs, 30 2-ct mountain climbers, 40 squats

    5 MOM

    Mosey back to the parking lot for 5 Minutes of Mary, including Dolly, Rosalita, Flutter Kicks, American Hammers and APDs

    COT, Numbers, Names and Prayers

    NMS – what a great morning. We had a visitor from South Charlotte (Limey) and a talkative bunch. We discussed in detail Bodos’s latest bike accident with thanks that he is ok and also prayers that he hears the message loud and clear – NO MORE BIKE TRAVEL. But, the best moment (or at least best visual) of the day had to be Saab doing skip jumps. If only we had that on video. Then I might be able to get the Bodos summer camp video out of my brain.

    Great morning gents. Thanks for being there.

    Announcements:

    • Homegrown Choose Your Own Adventure Race – 5K, 10K, Half, walk, run, ruck. 0600 at Robious Landing Park behind James River High School. Give me and/or Don Draper a HC if you plan to be there so we can get provisions.
    • Ultimate Frisbee tournament next week 8/6 at NoToll – check Slack and with Swoop
    • Pickleball Tournament 8/17 – Hitch/Oyster
    • 10-year F3RVA Anniversary 9/21-22

    No More Gumbo for You

  • Do we have enough?

    Can you play Ultimate Frisbee with 9 players. You bet!! Clear Eyes, Full Hearts, Can’t Lose. Let’s Go!!!!

    Warmarama: Mosey to blacktop, SSH, Copper head Squats, Imperial Walkers, Cherry Pickers, DQ, LBC, Inverted Scorpion Kicks, Pencil Roll, Merkins, Pencil Roll.

    The Thang:

    Team1: Splinter, Hitchhiker, Anthrax, Handshake, Shakedown (floater).
    Team2: Snuff, Limey, Senor Frogs, Oyster, Shakedown (2nd half)

    Tight field, more running, lots of turnovers. We left it all on the field…

    Oyster

  • Where you are, F3 is

    11 ambassadors of the 3 F’s assembled at Mary Mumford for a long overdue ride on the DTH pain train, only to discover a jolly trolly ride with pleasant musical accompaniment and a simple shape to the course. Here’s where these meandering tracks carried the PAX:

    The THANG: 

    WARMERAMA: 

    • Mosey loop around a half block, and back to circle up in a grassy spot
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom
    • Finish with a Plankorama Review of the F3 Mission, Credo, and 5CP’s

    COP #1: 

    • Mosey around to the grassy area adjacent the basketball court and circle up
    • Play “Three Little Birds” by Bob Marley (3:01)
    • Alternate V-ups or Supermans to the beat, switching (rolling) with each “Don’t worry”
    • (Q turns ON Garmin GPS)

    COP #2:

    • Mosey loop around the basketball court and then turn in to circle up on the field
    • Play “Dancing in the Moonlight” by King Harvest (3:02)
    • Single-leg SSH’s to the beat
    • Squat for every “Moonlight”

    COP #3:

    • Mosey loop 3/4 the way around the football field and circle up 
    • Play “Sittin’ On The Dock of the Bay” by Otis Redding (2:47)
    • Flutters to the beat
    • WWII for every “Sittin” or “Sit”

    COP #4:

    • Mosey down Cary and turn left on Woodlawn, then Left on S Ashlawn and circle up where it meets Commonwealth
    • Play “Have You Ever Seen The Rain” by Creedence Clearwater Revival (2:41)
    • Hand-release Merkins to the beat
    • Hop up for a Burpee Clap for every “I know” or “I wanna Know”

    COP #5:

    • Mosey back out Ashlawn, Left on Woodlawn down to Kingcrest Pkwy
    • (Q turns OFF Garmin GPS)
    • Play “Brandy You’re a Fine Girl” by Looking Glass (3:07)
    • APD’s to the beat
    • Kimchi Twist for every “Brandy”

    Mosey BTTF:

    • x100 LBC’s OYO
    • Merkin ROF

    COT:

    • Counterama # 11
    • Namerama
    • Announcerama (see Below)
    • SHAKEDOWN took the PAX out in Prayer

    NMS:  Well that was fun! Great to be back at Mary after a too-long hiatus – YHC was half expecting a Bleeder takeover for Shark Week which has occurred with YHC’s prior years’ Summer tour efforts, but Handshake reassured it’s not shark week. Next only to the King of Mumble Chatter (Hardywood), the TYA/Saab duo comes in as a close second in hilarity – literally nonstop banter and TMI. Awesome to have Patches (down range from Lancaster PA) post for the second day in a row, and he brought an FNG! Upon introductions the FNG said “you can call me Sif” (abbreviation of his last name), which immediately launched TYA into the most amazing STD nicknaming imaginable. It appeared “Clem” (short for Chlamydia) was the top choice, but later with the FNG’s naming at COT it was shared his company sells acoustic ceiling tiles. So while he was nearly named NRC for “Noise Reduction Coefficient”, the nickname POROUS was chosen – welcome brother! In other news, the PAX enjoyed a lovely musical selection, chosen in particular for the high percentage of Respect PAX, and the singalong vibe was strong for all our COP’s. APD’s in the street to “Brandy you’re a fine girl” may have caused some civil unrest in the neighborhood (or a few blushing cougars peeping between window curtains). In the end, the PAX honored YHC crossing the 100-point mark in the Summer Tour with x100 LBC’s, and then also discovered their morning routine had spelled “F3” on YHC’s Garmin map (you can blame OC for the Garmin gift, but it’s such fun!). Thank you as always for permitting YHC the honor to lead. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • ONGOING – Summer Tour, Dry July
    • TODAY, 7/18 – 1830 Huguenot Landing OTB Paddle (recurring weekly)
    • 7/27 – The Bridge workout 
    • 7/29-8/4 – WestHo Takeover
    • 8/3 – Homegrown Half
    • 8/4 – 6-8am Holy Water Bootcamp
    • 8/6 – Ultimate Tournament at NoToll
    • 8/11 – F3 Family Float on the James
    • 8/17 – Pickleball Tourney
    • 8/18 – 6-8am Holy Water Bootcamp
    • 8/21 – 100th Bday Q by Upchuck at FW
    • 8/28 – New AO at Mosely Elem
    • 9/20&21 – 10 Year Anniv (multiple events)
    • 10/25-27 – F3 Family Camping
    • 11/2 – F3 Daddy Daughter Dance

    Prayer Requests:

    • Gumbo – acquaintance with cancer starting treatment
    • Sippy surgery today

  • Gerry Bifurcated

    A gentlemenly six pack arrived at Mary to witness a tale of two Gerrys. There was an abundance of banter coupled with a variety of physical challenges suitable for all age ranges and abilities.

    Moleskin:

    Apparently Big Data is still a thing, and one can watch their statistics steadily increase in real-time from the comfort of their couch, no workout necessary. You can thank Splinter and his side-hobby for this one.

    Saab (and TYA) abide…when able

  • Organic Convergence

    Fifteen gentlemen and scholars arrived at Mary today with no enticement needed other than seeing Splinter on the Q. After the northern peacock strutted his stuff to our visitor and then shielded himself with the wall named Swirly, off we went to the blacktop for today’s 45MoM fun.

    COP

    COP stands for Circle of Pain. It doesn’t stand for Circle of <insert other ‘p’ word here>. Therefore we did hard things.

    • 10x Hellicopters
    • 1x Burpee
    • 20x SSH
    • 2x Burpees
    • 10x Merkins
    • 3x Burpees
    • 10x Copperhead Squats
    • 4x Burpees
    • 10x Penguins, appropriately stored up from yesterday’s Oyster snubbing. Rosie was offered the opportunity to leave at this point but wisely decided to stay
    • 5x Burpees
    • 10x Don Quixote’s, Abe Vigoda style & approved by Saab with an 👌
    • 6x Burpees
    • 10x High Knees
    • 7x Burpees
    • 10x CDDs
    • 8x Burpees
    • 10x Side Lunges
    • 9x Burpees
    • 10x APDs
    • 10x Burpees
    • 1x Mountain Climbers

    The Thang

    Brief mosey over to the western edge of the field for our next exercise. 11s using trees as the markers. Someone astutely pointed out that one of our trees was gone so how would we do 11s? We figured it out. Run to the first tree then 10 merkins, back to the line for 1 jump squat. Continue along the trees, adding the far sidewalk as the 1/10 set. Various 10 counts offered by Last Call and 1-800. Kubota demonstrated his graduation from Wilson’s school of winning by offering himself a healthy head start after each set.

    Slow, sweaty saunter back to the edge of the school where we tripled up for a check. Air presses, pickle pounders, and karaoke to the fence and back were called. Classic 45MoM variation of this staple.

    Scurry back to the flag where we circled up (with YHC in the circle) for 4 minutes of mary which included 20x each of LBCs, Flutter Kicks, Freddie Mercuries, and American Hammers. Mumblechatter was so high during hammers that we lost count and called time. Kubota advised in advance he needed to leave right on time, which was allowed even though he left a minute early.

    Numbers, names, YHC took us out. Celebrating new life and the strength and power of the human spirit.

    Announcements

    • Homegrown half early August
    • Convergence next Thursday @ Batteau
    • Slack is open 24/7 for jovial banter and mudslinging

    Moleskin

    Thanks to Rosie and Cal Worthington for the extra nudge to show up at 5 for a little bit of pre-work. No extra backblast here, just a few dudes sharing fellowship and getting stronger. Only took 30 seconds before a truck doused us with puddled rain water. There is nothing more refreshing on a 75 degree morning than being pummeled by street water that has been cooking on the hot pavement. Thanks for Cal for ducking so YHC could experience the full onslaught.

    The main event started with ample chatter. Last Call even showed up, likely expecting no hills, to which he was rewarded.

    History lesson, 45 Minutes of Mary was the 2nd workout created in F3RVA, and we had a founding member in our presence today. Great to see 15 strong show up for one of the OG workouts in RVA. Goes to show that even after almost 10 years, you can still introduce variety to a tried and true AO.

    No, no monkeys flew out of anyone’s buttholes, but there may have been a few desires to hurl today. We can only hope that the sight of TYA’s creamy white thighs didn’t make anyone feel kind of funny today, you know like when we used to climb the rope in gym class?

    Thanks for letting me lead today. Splinter out.

  • Your mother, lady in robe, 45 MOM respect crew.

    Today’s SOJ takeover at Mary Mumford brought forth a unique vibe with the Silver Sneakers edition. The spirit of camaraderie was alive as TYA, Saab, Oyster, 1-800, Hitchhiker, and Heist gathered for a session that combined fitness with some good laughs.

    The workout kicked off with a Warm-A-Rama around a painted America, a.k.a. ‘Murica. I first ripped through the official F3 mission statement: to plant, grow and serve small workout groups for men for the invigoration of male community leadership (I think the guys were impressed). Started with side straddle hops (of course), nice and slow Don Quixotes, dead man hang, LBCs, APDs (another TYA favorite), a few merkins, *Roscoe’s Mom stretch*, Wilson and Fudd’s wife.

    *The infamous Rosco’s mom stretch story was shared. It’s been nearly two years sir: https://backblasts.f3rva.org/2022/10/10/well-its-monday-on-the-hill-and-its-a-holiday/. Fair to say “your mom” jokes are classic and always in good spirit: https://youtu.be/l0VtX1VGyXs?si=lhFiNIbMLch6PL-x….it’s ok to come back.

    The first Circle of Pain (COP) was an easy round of 11s in the blacktop area. Squats and World War II sit-ups (build up the squats, work down the WW2s) were the exercises.

    COP2 took the challenge up a notch with a mosey to the front of Mary Mumford Elementary for triple checks. Saab, TYA, and Heist faced off against Hitchhiker, 1-800, and Oyster in a dynamic team competition of bench step-ups, bench merkins, and a runner going to the crosswalk and back.

    COP3, the final set, brought a unique twist with a Four Corners exercise, inspired by Yeehaw’s Q at First Watch. The Prostitute Style Four Corners had everyone doing five burpees to corner number two, 20 squats to corner number three for 30 LBCs, and 40 SSH at corner number four. Good mumble chatter on the origins on the “prostitute” style four corners….lead to a story of a young woman coming out in a robe at Mary a few years back and telling the Pax to cut the noise down.

    BTTF. Wrapped up with some Broga.

    Announcements:

    1. 6.24 – Wildcat’s birthday Q/pre-quarterly cancer scan workout. Come support this man (he is battling stage 4 lung cancer). See his story here: https://youtu.be/66VTFDJvCHs?si=F7MfBr5FrSTFEimt.

      I humbly request you mark your calendar’s for 6/24 and show up big time at the Alamo. This is the season of the summer tour after all.
    2. 7.4 – Convergence @ Batteau
    3. 9.21 – F3 RVA 10-year

    Prayers: Pray for all the PAX and PAX family fighting cancer. Pray that remember our responsibilities as FATHERs, that we may lead or children to be good men and women.

  • Worth remembering

    10 strong came out to perfect 70 degree & sunny weather to celebrate American awesomeness on the 80th Anniversary of D-Day. With Limey visiting from Charlotte we did:

    COP: SSH, Don Qs, Imperial Walkers, Ukrainian Soldiers, Merkins, Flutterkicks, Scorpion kicks.

    Mosey to soccer fields: 4 Corners with 20 rounds each corner. Round 1: Merkins, Round 2: Heels2Heaven, Round 3: Jumpsquats, Round 4: LBCs. Back over to blacktop for an easy Dora until Handshake complained so Audible to:

    Dora 80th style: 80 Burpees, 160 Merkins, 240 LBCs. Back to flag for 2 min of Mary. YHC took us out.

    NMS: Nice to have 10 out a 45MoM. Appreciate Kubota’s promo last night. YHC was struck while thinking about this being the 80th anniversary of D-Day that our kids & younger generation have no first-hand knowledge of WWII as all those from that timeframe have passed away. Growing up we all had direct exposure to WWII veterans somehow, many as family members we looked up to in awe. With that generation passing away those stories are fading into the past and sadly will be lost to history if we do not share these stories with our kids. What the US accomplished in WWII was incredible and should be celebrated until the end of time. As a buddy of mine says the best part of Band of Brothers was the clips of the Veterans at the beginning. So with school out and time on our hands sit your kids in front of the TV and have them watch some history & remind them how lucky we are to live in this great nation. Then tell them stories about your family members who served and make sure their memories live on another generation.

    Additionally if you want to teach your kids some real history take them to Berkeley Plantation this summer..