Tag: Loco Motion

I should preface this post with a heads up to the NK PAX. Choo Choo may or may not be getting a phone call or email from the high school principal in the near future determining further use of their property as an F3 AO…the gate was open, I couldn’t resist!

F3 Warmarama – In the pattern of F3 -perform 3 sets of 10 Imperial Squats and 10 Navy Seal Merkins through the parking lot.

Mosey over by the that nice track we’re not supposed to use (it’s a nice track!) Behold! A gate left wide open! Beaver entered and moseyed up the ramp to the bleachers and did a full round of stairs while entertaining the thought of running a lap on that beautiful new track, YHC gave in to the temptation in need of completing the stair climbs on visitor bleachers. Finish up the remainder of the track and get out of there! Not a single minute later a small white vehicle pulled right up to the gate as I I stopped to take a breather at the end of the parking lot, I thought it best to continue moseying BTTF allowing for any confrontation to take place, however, that did not happen.

Once back to the main road a Sheriffs Deputy was creeping by slowly from behind to witness an approach to box jump the Jr High Stairs and perform 5 beautiful full form burpees at the top.

I was on close watch now, Mosey around the front of the jr high, 5 dips at every bench out front. Continue moseying eastbound bear crawling from speed bump to speed bump and doing a jump squat at every “No Parking” sign along the way. Here comes another car from the far end of the high school parking lot…Mosey up the middle road toward the round about and perform 10 second wall sits around 4 posts, MoT is broad jumps between posts. Mosey over to the main entrance and perform 50 incline merkins. Work my way over behind the flag wall for 10 slow hands to the ground wall climbs. 20 WWII. 20 LBC’s, 20 Penguins, 20 Freddie Mercury. Recover and mosey to the bus lot (there’s that sheriff deputy again, watching me from the high school student parking lot, completely unrelated I almost crapped my pants in this moment as well. Never trust a fart!) perform 5 Bulgarians at every bench and mosey my way back up the road to the flag! Make a clean escape for home base!

Don’t leave your gates open!

Two HIMs linked up and explored the newest AO at New Kent Middle and High School. This is how it went down…

Plenty of chatter and time to stretch it out at your own pace. Then a slow mosey to the biggest hill east of the Blue Ridge for some 11s.

11s

• Merkins
• Alabama prom dates
• Burnee back up until we hit 5 reps then switch to sprint back up

4 corners running style

At each corner:

10 Merkins

10 Mike Tysons

10 Merkins

10 Mike Tysons

Run the full perimeter of the court between each corner

Mosey!!

Lunge walk around bus ramp

Mosey!!

Finished with some calf raises

Good to be back in action. Yukon sent out a text the night before about LocoMotion and I’m glad he did. The weather’s cold and motivation starts to slip, but discipline has to carry us this time of year. Summer bodies are built in the winter.

Choo Choo and Beaver couldn’t make it out to the Loco Motion AO, however, we met up to join forces for a Merkin 5k out at the Ol Lumberyard. Nearing the Merkin Challenge Month finish line our upper bodies are looking like something out of Baywatch (could be either sex) but feeling like burnt toast!

Two East End OGs rolled into new territory this morning, finally checking out the New Kent High and Middle School grounds no clue why it took us this long because the possibilities out there are endless. A lot went down on our two mile adventure. We knocked out one of the toughest 11s on the highest point in New Kent, then hit the four corners on a tennis court so huge it might as well have been a football field. By the time we wrapped up the calf raises, we knew we’d be lucky to walk tomorrow. We’re getting the ball rolling and moving our Locomotion workout out here permanently on Fridays from 0530 to 0615. It’s even a little farther east than RVA!

Numbers and Announcements for Thanksgiving beat down at Mary 0700!
Send up a prayer for Beaver’s truck. It’s acting like it’s possessed… or it’s just flat out dying.

2 scoundrels rolled in on deflated wheels on this peaceful and chilly morning. Wonka is a Michagander so I wasn’t surprised to see him start peeling layers 5 minutes in.

Warmup

Hustle to the octagon for some on your own stretches.

The Meat & Taters

• 11s was in order. WWII’s and Copperhead Squats with a 50 yard jog as MOT.

• 4 corners. 10 two count lunges, 20 v-ups, 30 American hammers, and 40 SSH.

Got in some good talk about the upcoming deer season. Pumped for Saturdays workout!

2 frisky fellows emerged from the gloom for a false costume party beatdown. The only thing YHC had going was a strap for the glasses and was trying for the Kurt Rambis look(Jersey not included). Anyway, this is what nobody witnessed this Halloween AM, que the Michael Jackson Halloween Soundtrack!!!

Mosey to the helipad for some stretching OYO and do some mumble chatter, also check out the bball court going in near the pball courts. We’ve got gravel down and posts in so far, can’t wait to use that for some routines.

COP 1 – 3 sets
10 reps of Mike Tyson’s at the parking blocks / crab walk(forward or backward) across lot / 31 LBC’s / bear crawl or crawl bear back

COP 2 – Short Dora. 100 Ball Dippers / 150 Sissy Squats / 300 Freddie Mercury

COP 3 – Four Corners

• 10 Werkins
• 10 Ranger Merkins
• 10 Derkins
• 31 Merkins

Coffeerama! Kick back and enjoy some hot Beaver Brew and F2

Have a safe Halloween everyone!

4 Gloomies emerged for some motion sure to make them loco! Murr and Dexter show up to make it a party! YHC Q’ed up the love songs and workout for the morning, this is what the New Kent Sheriff witnessed on this special occasion(10 year anniversary of Beaver and his M).

Warmarama! Mosey to the E Pad.

• 10 SSH IC
• 10 Ukrainian Soldiers IC
• 10 Cherry Pickers IC
• 10 Hand Release Merkins IC
• Toe Grab Stretch
• Butterfly Stretch
• Roscoe to Quad
• Plank rotate 180* to Wilson’s Wife
• Fudds Wife to Runner Stretch

Mosey over to the hill for 10’s

• Start w/ 9 Wojo Squats at the top of the hill
• Crab walk down the hill
• 2 ct. Freddie Mercury at the bottom of the hill.
• Bear Crawl up the hill

Clockwork Merkins while at the hill. Culmination of 36 Merkins – 3 for every 12 hours of the clock.

Fun Mosey with twists and turns on the way to the Coupon pile. 10 coupon curls & 10 Cleveland Rocks!

Meander towards the 1 mile post of the trail for final COP – PAX runs the trail. At each nature post a PAX calls an exercise of 10 reps. Finish by bear crawling to failure the short way to the flag or running the rest of the trail to the flag. Celebrate with some coffee!

CoT! Name and Numbers(4)

Announcements – Chili Cook Off and Daddy Daughter Dance coming up. See Slack for more details.

Prayer Requests – Dexters daughter make’s a smooth school transition. Prayers God keeps his hand of protection on our kids and brings truth to our public schools. YHC closed us out in a quick prayer.

2 strangers lurked in the gloom at the strangers parking lot as YHC rolled in making it 3 gloompadres. The SF was staked into the soil, we met up, waited for any latecomers and moseyed to the trailhead and down around the football field and back to the east helipad.

Warmarama

• 10 Busch Garden Machines IC
• 10 Hill Billy Walkers IC
• 10 Slow Merkins IC
• Choo Choo Runners
• The 3 Wives

COP 1 – Quarter Pounder on the Bermuda Dew! MoT – Karaoke the football Field.

• 100 Flutter Kicks
• 75 WWIIs
• 50 Penguins
• 25 Heels To Heaven

COP 2 – 11’s from east to west helipad. Mountain Climbers & Fox Holes

Run down the clock with Commandos on the east helipad and state the 5 core principles.

CoT – Numbers and Names.

Prayers requests- for Dexters family, his wife just lost her sister to cancer after battling for 10 years. Prayers for Handshakes niece as she battles with cancer.
Announcements – IPC Week 4 tomorrow at 0700 – The Lumberyard. Schedule change: swapping ruck to Mondays and KB’s to Tuesday.

In your darkest times be a light to someone else by staying strong in your faith. You never know when that someone might be watching.