Tag: Loco Motion

4 Gloom Monsters emerged from their fartsacks and joined at PFP for a good ol fashioned Beaver Beatdown that YHC wasn’t expecting. Once the 4th rolled in (Schmildschmood) 😉 YHC decided let’s not do a 10 burpee late penalty, we’ll do 30 burpees, and the workout just flowed from then on.
Mosey to the octagon!

• Deadman Phelps OYO
• 49 SSH IC
• Runner Stretch
• The Wives
• 25 LBC’s IC
• 1 Arm Planks
• 20 HR Merkins IC
• Personal single stretch OYO

Mosey to Choo Choo’s new sand filled toys near the cars.

COP1 – Indigenous Lunge walk 1/8 mile passing medicine ball and brick bag. Leave the weights.

Bear Crawl to the parking blocks, once arrived perform 25 incline merkins. 10 Second break. 20 Mike Tyson’s on parking blocks. Mosey back to weights. Indigenous rotation with PAX lined up along speed bump and heels on speed bump, P1 & P3 squat with weights to 10 while P2 & P4 are performing monkey Humpers. Complete one full rotation. Indigenous style walk back to the cars while performing shoulder to shoulder with sand toys.

COP2 – 4 corners – Lady of the Night

• 10 Smurf Jacks
• 20 WWII
• 30 Merkins
• 40 LBC’s

Pick up your things and meander back to the whips!

CoT – Numbers(4) & Names

Announcements & Prayer Requests – Choo Choo’s 200 post tomorrow! Let’s show up for our brother and help celebrate with him in a fun workout he’s putting on. Bring a pair of post workout flip flops. Prayers for Florence and the loss of his dad. The men taking part in Dry July and staying strong. Praises – Congrats to Wonka on achieving a work promotion!

YHC closed us out in prayer. Don’t take these moments of physical ability for granted. RIP Hulk Hogan 🙏

3 Gloompadres gathered for a double beatdown this morning, we’ll cover the first one here! Oh yeah, how could I forget? We’re on the summer tour this morning! No tourists unfortunately. Let’s get to work.

Warmarama!

• mosey down the parking lot to the snack shack
• 10 DQ’s IC
• 10 Big arm circles IC
• 10 Imperial Walkers IC
• The Wives & Side Planks
• Choo Choo leg stretches
• 10 APD’s IC

COP1 – Headrush

11’s – Donkey Kicks on the wall. Bear Crawl to center of the rock pit. Carolina Dry Dock Toe Touches. Bear Crawl back. Wonka almost splashed merlot! Way to keep it down Wonka’

Mosey to the small parking lot.

COP 2 – somewhat like walls of Jericho but done around the center parking lanes in a rotating fashion. P1 calls workout and moseys around while rest of pax does some sort of traveling exercise(some stationary exercises in there as well).

Announcements- 2nd Abcathlon at RnR tomorrow 07:00 led by Chaplain, should be a banger of a workout! Bring a cushion for your tailbone!

4th of July Convergence next Friday, Atlee High School in Mechanicsville 07:00.

YHC closed us out!

2 Virginia Vikings emerged from the smashing 65 degree gloom for a little Loco Motion salad. Both sore in the legs from previous beatdowns (thank you State Farm) we ventured to avoid any further punishment to the hams, we’ll see if that was viable in the following.

•••EMOM timer set to go off every 5 minutes =25 WWII’s•••

Warmarama!

• Mosey 1/3 mi.
• Toe Touch
• Quad Stretch
• Cherry Pickers
• Imperial Walkers
• Arm Circles
• Helicopters
• Wilson & Fudds Wife

COP 1 – Curb crawl the parking blocks to the East, once complete perform 50 SSH’s

COP 2 – 11’s – Dips at park benches / Mike Tyson’s on the swings

COP 3 – 50 SSH’s and curb crawl the parking blocks to the west.

COP 4 – Mosey to the small lot for 4 Corners.

• 10 Merkins
• 20 low lunges – back foot raised on the parking blocks (10 ea leg)
• 30 LBC’s
• 40 Plank Jacks
• Reverse It!

Thanks for coming out this morning Gains! It was great to hang out afterward and chat it up with you.

Choo Choo’s 1 year is this weekend! He’s down range on vacation this weekend so hoping he puts on a 1 year clinic for us soon!

Four of the recent regulars gathered this morning in the gloom to shed some pounds and gain a little grit. This is how it went down….

Warmarama

• Very long arm circles all directions
• Flutters of all sorts
• All the wives
• Copperhead squats
• Micheal phelps

Thang

COP1 Touch a Tree

• 5 rounds with a partner can’t be the same tree
• Burpees
• Squats
• Bulgarian Squats
• Mountain Climbers
• LBC

COP2 Mosey to pull up bars

• 5 rounds
• 5 pull ups
• 10 push ups
• 15 air squats

COP3 Mosey back to flag for Ring of Fire!

• 1 person has a 50lb sand bag. Everyone does 10 squats then pass the bag to your right for 1 round.
  
• 40 Merkins

It’s been a productive week here in New Kent. We’ve been putting in the work, sharing some chatter, and continuing to build stronger connections as a group. Wildwood is gearing up for a vacation to the Jersey Shore with a work trip to New Orleans the following week. Beaver’s staying local, knocking out some house projects and likely sneaking in a few extra workouts. Cap Gains is fully in dad mode juggling care for his kids and supporting his pregnant wife. The YHC is heading down to Manteo for a week or so to work on his 12 oz curls.

Good things are happening and we’re just getting started!!

Got a text from the Q this morning saying he wasn’t feeling well. Honestly, I hadn’t planned on showing up. But then I got another message from Beaver saying there was a chance an FNG might show up. That felt like a sign. So I laced up my shoes, stepped out the door, and committed. Here’s how it went down…..

Warmarama

• SSH
• A lot of wives and moms
• Knee knockers
• Copperhead squats
• Imperial walkers
• Imaginary jump ropes
• Merkins

COP1

10 rounds of 3, 6, 9

3 pull ups

6 dips

9 Merkins

Run after the 5th round and 10th round

COP2

11s bro code style

Merkins and Squats

We had an FNG join us this morning turns out he lives just 100 yards away. He owns a trucking company that operates out of the Port of Norfolk and is also involved in real estate, along with a few other things. He’s got two young kids and another one on the way. Excited to hopefully have him out again tomorrow for a lumberyard work out and giving him a name!

YHC out

Don’t waste the day!

Three of East Ends finest showed up to do a mini Murph. Well 2 of us did……

Warmarama

A lot of stretching on your own while Beaver came out of the darkness running through.

Thing!

• 1 Mile Run
• 50 Pull Ups
• 100 Merkins
• 150 Air Squats
• 1 Mile run

Numbers and Names

I wasn’t feeling all that great today so I did an audible. Huge props to Beaver for showing up early and crushing the full Murph. The morning was filled with some great chatter when we caught our breath, talking about life, growing older, and getting wiser with how we handle emotions.

Convergence Monday! 0700! See slack

3 HIMs came out to the true gloom this morning to make a name for themselves. We kept it simple with our Murph training. This is how it went down…..

Warmarama

• All the wives were included
• Knee knockers
• Arm circles all directions
• Chinooks
• SSH
• Dead man hangs

Thang!

COP1

The Mini Spartan

10 Burpees, 10 Squats, 10 Merkins with a lap around parking lot. Repeat rounds by decreasing one rep at a time until you’re done!

COP2

10 rounds of 3,6,9s with a run after the 5th round and finished with a run.

Bonus points for hangs from the bars. We all made it over a minute and some change. We are getting there!!

Numbers and Names! Got to meet Friday this morning. A retired drill sergeant who now works at William & Mary. He’s the real deal and makes it all look easy. He’s also about the same height as Beaver and me, so I liked him right away.

Feeling grateful this morning for the men that have come into my life lately. I’ve been feeling off and in the past, I would’ve just slipped back into old habits drinking and eating to cope. But now I’ve got accountability and discipline. These workouts keep me showing up and getting pushed and I’m better for it.

There will be a day that you cannot do this. Today is not that day!

YHC took us out in prayer

YHC was prepared for something solo this gloom however, Friday had other plans. Hence! 2 HIMs emerged from the gloom for a good ol coupon session!

Warmarama – brief arm, leg, back stretches by the SF. Mosey to the coupon pile.

March coupons to the hill for 1st COP.

11’s – Coupon Curls – Bernie up hill – WWIII’s – Coupon Carry down hill

COP 2 – Dora – PAX timer runs across football field and back.

• 100 Coupon Squats
• 150 LBC’s
• 200 SSH’s

COP 3 – Coupon Back. P1 Walks w/coupon back to the pile. P2 does 5 Merkins and coupon shuffles to catch P1 to do the 5 Merkins and Shuffle to catch P2.

Mosey back to the SF. We stayed a little late to do some post workout stretching and chatter.

Welcome Friday! Wildwood came up with Friday since Scott only shows up on Fridays for the time being. Correct me if I’m wrong on any of this Friday. Friday is 38, he and his family moved to the NK area about a year ago. He was an MP for a number of years and is now working on his PhD. He used to lead bootcamps in the military and enjoys working out at his home gym. For 2 workouts now he keeps great form and keeps up! F3 might be too easy for him.
We’re glad to have you out here with us Friday!