45 Minutes of Mary

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Mary Munford Elementary

G-Lo’s coming in hot!!!!

By Loose Goose on October 30, 2014

When: 10/30/2014
QIC: Bleeder, The Yankee Aggressor
The PAX: Bleeder, G-Lo, The Scream, Döner Kebab, Johnsonville, Chewie, Air Bag (FNG) P-Squared, Brain Tumor, Loose Goose, Earthworm, THE Yankee Agressor

The PAX was twelve strong on a starry morning in RVA. Highlight of the morning came early as G-Lo descended on the AO. As he was parking, he nailed the curb and screeched the brakes ala Jim Carey, in Ace Ventura — “Got a package people, coming through”! The Thang Bleeder at Q Mosey to field. Bleeder smoked himself on the 100+ yard mosey and could hardly recite the disclaimer. Bleeder claims it was the cold, YHC thinks it had more to do with conditioning (you be the judge). 20x SSH 15x Merkins 15x Low squats…

Short’ish Circuit

By Toga on October 23, 2014

When: 10/23/14
QIC: THE Yankee Aggressor and Toga
The PAX: Chum Bucket, Tricycle, Toga, MASH, WHASAUCE (FNG), Lockjaw, Oyster, Earthworm, P Squared, Bleeder, Brian Tumor, GLo, Johnsonville, Donner Kebab, Chewie, Slater, Lug Nut, Madoff, Wedding Singer (FNG), THE Yankee Aggressor

20 (new record for the 45MoM workout) posted for what was almost a cold wet mess but ended up being a great morning for getting after it. We learned that 45 degree weather is still very comfortable weather. Several tomatoes working out on the basketball courts were in tank tops! THANG: Toga Mosey to soccer field for COP: 20 Split Jumps, 12 Werkins, 14 Toe Touches, 13 Windmills Mosey around track for briefing on The Circuit= stops for 10 chin ups, 10 pull ups, 10 lunges, 10 dips, 10 Derkins rinse and repeat x3 Mosey to soccer field for plank…

Echoes and Whispers

By Loose Goose on October 16, 2014

When: 10/16/2014
QIC: Doner Kebab & Loose Goose
The PAX: Bleeder, Conspiracy, Slater, Orville, (FNG) The Scream, Lug Nut, G.Lo, Chumbucket, Brain Tumor, Doner Kabob, P-squared, The Yankee Aggressor, Loose Goose

Today’s PAX consisted of thirteen early risers who got out of the fart sack to head to the Near West End for this morning’s workout at Mary Munford Elementary (NOT “Mumford” like the band Mumford and Sons as I recently realized). Doner Kebab and Loose Goose led the festivities, and this group came to work! THE THANG: Doner Kebab Q Mosey to the opposite side of the school COP with Side straddle hop x15, Merkins x 13, Imperial Walker x 12, Low Slow Squats x 12, and Little Baby Crunches in the cold wet grass x12 Mosey to the trees along Cary Street…

YANKEE wakes Southern City….

By Toga on October 2, 2014

When: 10/02/14
QIC: Bleeder and THE Yankee Agressor
The PAX: Bleeder, THE Yankee Agressor, Toga, Orville, Johnsonville, Chewie, Snowden, Chumbucket, Earthworm, Conspiracy, Doner Kebob, G Lo, Brain Tumor(FNG via Toga), Loose Goose, M*A*S*H(FNG via Madoff), Madoff

The THANG Bleeder Q Run the Wet Blacktop COP 18X SSH 12X Merkins 13X Low Knee Bend 15X LBC 10X Mountain Climbers Run to the Field COP Push-o-Rama 12X Merkin 12X Stagger 10X Peter Parker Run around the Field More Push-o-Rama 6X Chuck Norris 6X Diamond Run around the Field SUPERMAN Handoff to THE Yankee Agressor TYA Virgin Q Run to Building Pair up in 3s Triple Check, Peoples Chair, Plank, Sprint to Fence, Short run COP 15X Lunges 15X Windmill 15X Reverse Lunges Run to Tennis Courts THE BEAST 6X LBC 6X Merkin 6X SSH COP Two Minutes Plus…

Is that a Weinke in your pocket?

By Toga on September 25, 2014

When: 09/25/14
QIC: Bleeder, Toga
The PAX: Bleeder, Camper, Chewie, Conspiracy (LIFO), Döner Kebob, G.Lo (FNG), Han Solo, Johnsonville, Loose Goose, Madoff (FNG), Orville, Slater (LIFO), Snowden, Toga, THE Yankee Aggressor

The shovel flag was planted for the first open weekday F3 workout in Richmond, and 15 of the faithful posted with spirits high. The AO was Mary Munford ES which had a lovely, swampy feel due a long night of rain. Bleeder got us going… The Thang: Q ~ Bleeder Run to warm-up COP: 20 SSH, 10 merkins, 15 slow squats, 15 LBC, 12 Imperial Walkers Some AO recon by Bleeder the THE Yankee Aggressor yielded a great round of 11s with merkins and LBCs done at a perfect series of trees on the perimeter. Run to soccer field for: bear crawl…

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