F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: 45 Minutes of Mary

Mary Munford Elementary

24 dancers assembled in the rainy gloom for an experience as close to one shining moment as they will get. This was the 4th iteration of this novelty, AKA The Gheorghe Murisan Classic. Here is how it went down, give or take a few “you get the ideas…” Mosey single-file over the the illuminated hoops court for layup drill. 4 left handed then 2 right handed before lining up military style on the court. Instructions were followed and off we went. COPInvisible Jump Ropes x20 (nice Fletch touch Gumbo)Don Quixote’s x10High Knees x20Butt Kickers x15Defensive slide with floor slap x10…

13 Gentlemen arrived to 45MOM this morning in hopes that a workout would start their day in the most positive of directions….0529 50 secs….time to mosey. The PAX took off with the Q right in the middle…..um, maybe they can read minds. Within 200 yds, Q kept running down the sidewalk with PAX looking for direction. 3/4 mosey around the block of Mary and to the blacktop for COP= x 10 Don Quixote’s, x 20 SSH, x 15 Seal Jacks, x 15 Copperhead Squats, x 15 Box Cutters, x 15 Flutter Kicks, x 10 Merkins, x 10 Booyah Merkins. Done…and…

17 Strong posted on a sunny and 70 Thursday morning. Weather was perfect for a good beatdown. The Thang: 10 Burpees OYO, Mosey to side of school for COP 10x Don Quixotes, 10x Windmills, 20x LBC, 30x SSH. Mosey to the track for 1k, 5k. Exercises are 100 merkins, 200, squats, 300 WWII setups, 400 SSH. Mosey to triple check area. Triple check for 15 minutes: balls to the wall, wwII setups, and run to fence and back. Lunge to the street, run back to the shovel flag. 10 x wwII setups, and superman to end. Saab is hilarious during…

https://www.youtube.com/watch?v=gdmHHoI9beM Twenty-two Richard Marx fans lined up at 45MOM for pre-sale tickets to his June 1st show at the Beacon Theater in Hopewell. Here’s what we did while we waited for the box office to open up: COP: SSHs x 25. Forward Arm Circles x 10. Russian Soldiers x 10. Copperhead Squats x 10. Field Trip to the Greek Church: Partner up. Boxing Cockroaches. 20 each x 5 sets. Tower 11s. Each PAX member grabs two parking spaces side-by-side. Merkins and Carolina Dry Docks are the exercises. Start at the parking space header in the left spot. Perform exercises. Bear crawl to top…

Intro: Despite a foreboding forecast, 16 frost-hardened gloom warriors posted to 45MOM, only to find YHC’s shovel flag standing proud, Old Glory snapping her welcome in a balmy 70 degree breeze.  The THANG: Mosey to COP #1: (Black Top) Sweat Party: Hands up with continuous high knees, drop for a 5-count merkin set on hearing “Drop”, jump back up to continue high knees, repeato – Merkins included Chuck Norris, Werkin, FingerTip, Diamond, & Dive BombersDancing Bears x15 IC (Bear crawl position, Raise Rt Arm + Lt Leg, then opposite, 4 count)Copperhead Squats x15 ICHigh-speed Freddie M’s x15 IC …to redirect the abundant Mumble…

With the temperatures topping a balmy 31F, 23 of RVA’s finest gloom warriors showed up for a 45MOM beatdown. According to legend it went something like this (more or less): COP: 11 Imperial Walkers IC, 9 Don Quixote IC, 10 Russian Soldiers IC, 10 Burpees OYO 4 Corners.  Using the block around the school and field run to corner 1 and do 10 Burpees.  Run to corner 2 and do 10 Burpees + 20 Merkins.  Run to corner 3 and do 10 Burpees + 20 Merkins + 30 Squats.  Run to corner 4 and do 10 Burpees + 20 Merkins…

A proud 27 showed up for a rare, humid Winter morning ready for a solid beat down. Thang: Mosey around to Basketball Court. Stay in large circle formation while jogging for a quick warm up. Skipping, inside/outside shuffle. COP: DQ’s, Imperial Walkers, Russian Soldiers, Copper Head Squats, Flutter Kicks, APD’s, Merkins. Mosey to large field: Large circle formation, with the Q mixed in the circle. Fire Drill: All PAX is running in place, each PAX member (starting with the Q and moving to his right) will shout Fire! When each Fire is heard, PAX will hit the surface, roll to…

10 stallions (5 from SOJ) braved the 10 degree forecast to find a sunny and 70 45mommm ready to be tamed. Dr. Tryhard planted a shovel flag in the frozen tundra of the near West End, the pax observed the beauty of the celestial alignment of 2 planets and the moon, and YHC called time to go. The james-river-passport-stamp-worthy beatdown went something like this: THANG Mosey around perimeter of entire AO to assemble at corner at Grove for COP: SSH, DQ, Copperhead Squats, Russian Soldiers, Tempo Merkins, Hello Dollies, Dying Cock Roaches All of the above was performed in cadence…unless…

Eighteen NFC fans posted at 45MOM to discuss all things Rams. Here’s what we talked about: COP: Invisible jump rope / IJR left leg only / IJR right leg only. On your six. Flat on the ground. Arms above your head. Flutter kick position. Now assume merkin position. Recover – just for you TYA. SSHs / Hillbillies. Sammy Sosa (Marmaduke calls it The Prostitute. I call is baseball. Sammy Sosa seems like a fair compromise): Home Plate: hold :60 elbow plank. First Base: 10 burpees. Second Base: 20 merkins. Third Base: 30 american hammers (2-count). Home Plate: 40 WWIIs. Start at HP and hold :60 elbow plank. Run to first base,…

18 of the finest men showed at 45MOM for a beatdown that went something like this: Mosey to field for disclaimer and no COP. Mosey to tennis courts. Wilt Chamberlains – run length of all four tennis courts and perform 100 LBCs.  Run back for 100 squats.  Run back for 100 flutterkicks (2 count).  Run back for 100 lunges (50 each leg) Merkin Ladder-perform 10 merkins and run length of all 4 tennis courts to perform 9 merkins.  Repeato until PAX reaches 1 merkin. Doracides-Partner up.  While 1 partners completes exercises the other partner is running suicides across all tennis…

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