Tag: Loco Motion

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.

3 East End F3 elders emerged from the chilly gloom for a session of Camp Beaver(nothing special, just a little stuffed Beaver mounted on the hood, some music to work out to and a deck of F3 cards). Let’s mosey!

Warmup

• Arm Circles
• Don Quixotes IC
• Ukrainian Soldiers IC
• Wilson’s Wife
• Fudds Wife & Toe Taps IC
• Leg Stretches

The Thang! 1 COP – Divide deck into the 4 suits. Draw 1 card of each suit. On the football field use MoT from the Cardio deck and travel 100 yards. Do the 3 exercises of drawn abs, arms and legs at the 100/75/50/25 yard lines on the way back. We got 4 rounds logged on the ice cold Bermuda.

Set 1

• Karaoke
• LBCs
• Ranger Merkins
• Wojo Squats

Set 2

• Bear Crawl
• Oblique Crunch
• Chuck Norris Merkins
• Smurf Jacks

Set 3

• Butt Kick
• Flutter Kicks
• Diamond Merkins
• Standing Lunge

Set 4

• Sprint
• Freddie Mercury
• Hand Clap Merkins
• Backward Lunge

Circle Up for conversation and CoT. All that talk about building things has Beaver geared up for some wood working projects!
Have a blessed day men, keep those butts warm!

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.

4 lumberjacks made it to The Yard to add some sweat to the asphalt. We were pleased to see Murr made it out (as soon as I saw him I knew where the name came from, good job whoever came up with that) and he brought an FNG! The FNG works for a chemical company doing “wrench turning” as he calls it. Choo Choo was trying to think of uranium as a name, but he kept saying Uranus and that just wasn’t going to fly with the FNG. We compromised on Dexter from Dexter’s Lab. Welcome Dexter!

Warmup:

Mosey to the grownup playground

-arm circles

-roscoes wife

-fudds wife

-10 slow and controlled merkins IC

4 stations, 12 reps at each station. 2 sets.

-pullups

-machine bench press

-merkins

-bench dips

Mosey back to the front of The Yard

Here’s where the fun starts

4 corners prostitution style with coupon. MOT coupon overhead carries

1. 10 incline merkins
2. 20 front raises
3. 30 overhead press
4. bent over rows

IPC tomorrow. Had good chatter with Murr and Dexter, hope to see them back soon. YHC took us out in prayer.

3 handsome man missles emerged from the darkness for a workout led by YHC that would prime us for IPC tomorrow. As Boyz II Men would say, “Not too hard, but not to soft”.

Mosey to the Octagon for Warmarama!

• 18 SSHs IC
• 10 Fudds Wife Toe Touches IC
• Wilson’s Wife
• Hotdogs
• Leg Stretches
• Roscoe’s Wife
• Knee Knockers
• 10 APDs IC
• Mosey to the Playground for COP1

COP1 – Triple Nickle-lish?

5 sets / 5 Reps each exercise in clockwise rotation. P1 Pull-ups / P2 Jerkins / P3 Pole Dancers.

COP2 – Parking Blocks – Each PAX gets their own parking block to begin. On all 4 – Perform 1 Mike Tyson and side bear crawl your way to the next curb. Do 10 LBCs after every 3 blocks until reaching the end.

Bernie to the 4 Corners lot

COP3 – 4 Corners(Prosty Style)

• 10 Merkins
• 20 Mntn Climbers
• 30 LBCs
• 40 Flutter Kicks

Quick round of Mary

Let’s go to Dunkin for Coffeeteria! Yea we got places for some F2 out here!