F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: 45 Minutes of Mary

Mary Munford Elementary

10 titans and one gerry arrived to see what they could do in-and-around Mary. This is what transpired, more or less…. Tree to tree alternating bear crawls and crabwalks with merkins and WWII’s in between. Round of Derkins then chicken peckers. Run 1/8 mile loop in neighborhood several times with the following in between: HR Merkins, box cutters, flutter kicks, LBCs. Partner up: Partner runs out to pull up bars while other does alternating flutter kicks and heels to heaven. Bear Crawls, crawl bears, crab walk, polar bears across the courts, then regular suicides. Finish with a few minutes of…

Behold the return of Shark Week, 20 brave souls arrived at the AO for a water filled beatdown. THE THANG Run to the Field at Mart for COP, “Standard Shark Week F3RVA disclaimer” 20x SSH, 10x Merkins, 20x LBC’s, 15x Arm Circles TYA Lead the run to the Field in front of the Church for a BEAST filled with Merkins, Knee Bends, single knee bends & Burpees Swirly Lead the run to the Pool. 100x Wet World War II sit-ups OYO Sharks and Minnows, TYA and Swirly Lead Sharks A long dissertation and discussion of how to actually play Marco…

A Nefarious Nine gathered in the gloom for 45 Minutes of Mary. Here’s how it went down: COP on the blacktop after a mosey around the school. Deadman Hang // Helicopters // DQs // Cherry Pickers // Imperial Walkers // Russian Soldiers // LBCs // Crabcakes // Inverted Crabcakes (lots) // Pickle Pounders // SSHs 21s + 5 Burpees Descending Rotating Doras : Beginning on one side of the black top, 250 squats with partner. Wait for the six. Bearcrawl to next side // 200 LBCs. Wait for the six. Lunge to the next side. // 150 Merkins. Wait for…

YHC signed up as part of the Summer Tour to Q 45MOM and was excited to bring some gym toys along with a Tabata playlist developed a workout that came together below: COP Brief Mosey around the side of the school on Grove, to sidewalk back around to the grassy area next to the parking lot and circled up for: 20 SSH, 10 DQ(old man stretching here), 20 4ct American Hammers, 10 Iron Cross, 10 scorpions and 20 merkins. THANG So YHC loves to workout to music, when running alone you can bet there is something jamming in the airpods…and…

15 buff Gozerians agreed to cross streams and combine their psychokinetic energies in today’s edition of 45MOM of Mary / Jerry / Gary / Larry. Conditions were 70 and sunny. According to Walter Peck of the Environmental Protection Agency, this is more or less what happened: Mosey to the grassy area by the Monkey Bars for The COP: SSHs1 burpeeIWsno burpeesDead Man Hang1 burpeeLBCs2 burpees HRMs x15Flutter kicksAPDs Mosey to the Row of 8 Trees on Commonwealth for Suicides Run to the first tree. One WWII sit-up. Back to the start.2nd tree – 2 WWIIs. Back to the start.Repeato for…

A band of 7 studs took advantage of the unseasonably cool weather for a Greatest Hits of Mary beatdown. COP – various exercises and TYA making various comments about The Institute Four Corner – Entire Campus of Mary Mumford. Ascending, compounding, and descending. 10 Hand Release Merkins, 20 WWII’s, 30 Squats, 40 SSH’s. Triple Check – P1 runs across recess blacktop and back, P2 Wall Sits, P3 Bear Crawl from wall to blacktop and does Hand Release Merkins. 3 rounds. Monkey Bars – 2 people due Pull Ups while the others do either Merkins or Dips Mosey back to flag.…

6 men and two Gerrys descended upon Mary to make the best of her landscape. This is what transpired, more or less Quasi warmup which included a round of ball-lickers. Lots of out and back running on the courts with copious exercises in between. Partner Doras that weren’t really partner Doras, more running while mixing dips and derkins in between, then chicken peckers, more polar bears, and running. Finish with a few minutes of Mary (abs)….(did I mention there was a lot of running….) NMS: Ball-lickers were a hit although it appears more practice and dexterity are needed. Bodos aptly…

Six, wait seven… no eight, hold it, nine boot campers plus two circumnavigators gathered for a Q-less Mary. Upchuck stole the potato and off we went for: COP (Upchuck)SSH, ROF, DQ, IW, APD, LBC, ROF UpchuckMosey to the collection of high quality plastic picnic tables for partner exercises. Run, dips, deline merkins. Run, dips, incline merkins. Run, dips, squats. Upchuck offered the potato and Faceplant took it before it being passed to him. FaceplantBack to the parking lot for escalator exercises. WWII escalator on one side of parking lot and single count flutter kicks on the other side. 1-21 with…

11 creaky dudes stumbled into the parking lot for 45 MOM of fun. Here’s what happened. COP on the blacktop: DQs // Cherry Pickers // Copperhead Squats // Imperial Walkers // LBCs // Crabcakes // Inverted Crabcakes // Tempo Merkins // SSHs Florida Bang: Plank up in a circle around the state of Florida on the blacktop map. On YHC’s command, the pax jumps up from plank position, runs 10 paces, performs 10 burpees, then runs back to Florida to plank position // Next Round: 20 paces, 20 Jump Squats // Round 3: 30 paces, 30 Carolina Dry-docks // Round…

11 PAX came out for YHC’s Day 3 celebration. This is how it went down Mosey to the blacktop COP (ALL IC) – SSH, DQ, Hillbillies, LBC’s, Heels to Heaven, HRM’s, Arm Circles THANG Chaos Four Corners – In groups of 5; 4 of 5 mosey to start exercises at different corners. On YHC’s Q The 5th PAX member runs to the first corner and completed 20 reps of the exercises with 1st PAX member, 2 PAX members then run to the 2nd corner and complete 20 of that exercise with the next PAX member. Keep going till reaching the fourth corners.…

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