45 Minutes of Mary

Slumy’s Magical Mystery Tour

By |2022-04-18T11:36:07-04:00April 18th, 2022|Categories: #bandofbrothers, #f3counts, #HillsAreAlive, #ironsharpensiron, 45 Minutes of Mary, Burpees, Cougar Town, F3, Greensboro, NC|

Per the command of the Great and Powerful Site-Q, I picked up the next available Q slot. I did not know that today was the Sixth Anniversary of Cougartown, the LEGENDARY AO where heroes are born. Learning this, I had to come up with a BootCamp of legendary stature... WARMARAMA The Pax moseyed over to


Planksgiving in July

By |2020-07-07T12:21:28-04:00July 7th, 2020|Categories: #bandofbrothers, #f3counts, #ironsharpensiron, 45 Minutes of Mary, F3, Fenceline, Greensboro, NC|

So you have heard of Christmas in July. And, in that spirit, the rough and rowdy souls of Central Natville, aka Lower Irving Park, got to celebrate enhanced male leadership with a little Planksgiving in July. YHC took their down-pain-ment in the Octagon, and left them with forever glory. T-claps to the baker's dozen who


Apocalypse Now 2

By |2020-06-02T12:47:22-04:00June 2nd, 2020|Categories: #bandofbrothers, #f3counts, #ironsharpensiron, 45 Minutes of Mary, Burpees, F3, Greensboro, NC, Shake Weights|

2020 has been the strangest year of my life regarding events beyond my control and some within my control. Needless to say, I have been frustrated with Covid, murder hornets, economic scariness, isolation, racism, curfews, etc... One or more of these things have impacted everyone on some level. I have not made a statement about


WAR THANG MARY, not necessarily in that order

By |2019-09-30T13:37:04-04:00September 30th, 2019|Categories: 45 Minutes of Mary, F3, Greensboro, NC|Tags: |

WAR & THANG & MARY 6 Rounds of EMOM ("Every Minute on the Minute" of each exercise w/ 30 seconds rest (at times, "active rest", b/w sets) in the following order: Merkin --> Squat --> Wall movement. Repeat through Super-sets 1-6. Merkins Regular Werkin Diamond Ranger Irkin-to-Derkin (switch as Q signals) Scorpion Squats Regular Al


It's a friggin' triangle, people! Version 2.0

By |2016-03-10T21:15:21-05:00March 10th, 2016|Categories: 45 Minutes of Mary|Tags: |

17 RVA Pax, 1 cameo appearance from Greensboro, and 2 FNG's met the gloom this morning with joy in their hearts to face what was advertised as a "run heavy" 45 MOM.  YHC did his best not to disappoint.  Here is what transpired: Warmup lap around the campus to standard COP spot: COP SSH X31

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