F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: 45 Minutes of Mary

Mary Munford Elementary

13 mighty men emerged from the gloom to gather for a Mary beat down. Here’s what transpired: COP on the blacktop: SSHs // Deadman hang // DQs // Cherrypickers // Imperial Walkers // Russian Soldiers // Crabcakes // Inverted Crabcakes // Merkins // Pickle Pounders // High Knees IC OLD 100. Perform a set of excercises, run the track, wait for the six Round 1: 100 Squats. Round 2: 90 2x Mountain Climbers. Round 3: 80 2x Flutter Kicks. Round 4: 70 LBCs. Round 5: 60 Carolina Drydocks. Round 6: 50 WW2s. Round 7: 40 Merkins. Round 8: 30 Jump…

Conditions: About ½ of sunny and 75 PAX: Marvel, Wicked, Cash Flow, Dirt Bike, Funny Car, Gas Station FNGs: None DR PAX: Carrier The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership. 5 Core tenants of F3: Workouts are always free, Are open to all men, Held outdoors (or Virtual during a pandemic), rain or shine, heat or cold, Lead by men who participate in the workout in a rotating fashion, with no training or certification needed, End with a COT COVID Disclaimer Non-Professional Dislaimer War-…

A lucky 11 descended upon 45 minutes of Gerry to see if the velcro on their Depends would hold. This is what transpired, more or less…. COT: Light stretching, merkins, and what have you Early Bird Special: Bear Crawl, 10 Merkins, Crab Walk,10 WWIIs. Traversing about 6 trees. Next: 10 Merkins and 10 Dips. Run point to point. 3 iterations Catch me if you Can: One Lap. Partner does 5 merkins while other runs backwards. Balls to Wall, Chicken Peckers, Bear Crawls, Out and Back Run, Donkey Kicks…out and back run Partner Up: Partner runs out and does 5 pull…

A fine 14 gathered in the gloom for a 45 MOM beatdown. Here’s what transpired. COP: All IC. Deadman Hang // Helicopters // DQs // Cherry Pickers // Imperial Walkers // Russian Soldiers // Monkey Humpers // Crabcakes // Freddy Mercuries // LBCs // Merkins // Inverted Crabcakes // Pickle Pounders. Mosey to corner of Commonwealth and Hanover. Burpee Alley: Run the length of Hanover from Commonwealth to Shadwell (approximately .25 to .5 miles, roughly) and perform 3 burpees at every lamppost. Mosey across Grove to parking lot. Wall to Wall: Partner up. Round 1: P1 runs to wall and…

182.6 score days or 10.005479520548 years ago, 34 PAX brought forth a new thang, eventually called F3. Do the math, and today is the 10-year Anniversary. The leaders were smart enough to create a devastatingly simple (only 5 rules – no more, no less) and intentionally decentralized structure (they knew that men won’t listen to anyone from The Home Office anyway) which would grow like a starfish (that is, when a piece breaks off, that small piece grows organically and separately into an entirely new being, unique in its own right). Just over 6 years ago, that Thang came to…

A formidable 14 descended upon Mary for a Gerry Christmas Eve beatdown. This is what transpired, more or less… COT: Scorpions, HR Merkins, <ground-fruit>-pickers, B-Lickers Pavilion: Poll Smokers while partner runs out-and-back to Grove (3 rounds). Balls to the Wall, Chicken Peckers, Bear Crawl, Merkins, run out and Bernie Sanders back…Two rounds. Doras: Run circle while partner works through: 150 Merkins, 200 4-count Mountain Climbers, 300 LBC’s. Courts: Bear Crawl/Crab Walk/Polar Bear/Crawl Bear…Perform 10 prescribed exercises in b/w each court. Finish: Suicides back across courts…COT NMS: 4-count Mountain Climbers were a BAD IDEA. Thanks to Upchuck for picking up the…

8 studs and one half asleep Q posted on a glorious morning in January The Thang: a bunch of random, ill advised exercises that we poorly thought out, pitifully explained and at some times dangerous to the PAX. Exercises were completed in and around Mary Mumford, Windsor Farms, and sometime in the middle of Cary Street Road with traffic roaring by at 40+MPH. You win some and you lose some. Today the Q was a big L for me. I was thinking after the workout what went well and what went wrong. The list of things that went wrong are…

10 titans and 1 gerry took in the sites and condescending sounds of the surrounding neighborhood, stopping to exercise along the way. This is what transpired more or less…. COT (brief), Bear Crawls, Polar Bears, Crab Walks, Bear Crawls…along the pull-in. Run to neighboring blocks. Occasional stops along the way for copious exercises, triple checks, and Lindsays. Return to campus to perform some more running mixed with merkins and jump squats. Hit tennis courts for out and back(wards) running stopping for exercises each time. A grand time was had for all. NMS Some “gentleman” who were taking an early walk…

22 dedicated warriors posted on a gloomy Thanksgiving morning. The Thang: Mosey to side of MM for COP of Don Quixotes, WWII, Merkins, SSH. Mosey to basketball court for double triple check. Peoples chair, WWII, and run forward and backwards 2x. Mosey to field for The Beast (SSH, Merkins, LBC, jump squats, WWII). Mosey to end of field for suicide 11’s of SSH and merkins. Mosey back to the flag and COT. NMM Thanksgiving talk abounded. Lots of discussion about where the first Thanksgiving was. Lots are on the Virginia bandwagon, a few of the history buffs guessed Massachusetts and…

14 warriors, including a PAX from Napierville Illinois (welcome Super 8) showed up to what felt like the first day of winter. Knowing that it was going to be cold and there is a merkin challenge I tried my best to mix cardio with different versions of merkins. I also had us cover the grounds of Mary in a clockwise fashion, trying to at least cover each quadrant. After a jogging, karaoke run around most of Mary, the COP went like this. SSHs, DQs (too fast for Saab), ACs, CPs Exercise 1: Curb crawl – ascending to 5 back down…

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