Tag: Loco Motion

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!

4 dance pop hip swingers emerged from the gloom for a loco-motion good time!

Warmarama! Mosey to the East Octagon.

• SSH’s 20 IC
• Deadman Hang
• DQ’s 10 IC
• Arm Circles 10 IC
• Reverse Arm Circles 10 IC
• Toe Grab
• The 3 Wives
• Freddie Mercury 10 IC

COP 1 – “The Loco-Motion” by Kylie Minogue. Low plank to high plank through song, Merkin for every “Loco-Motion”. This was decided during the exercise to merkin every “loco-motion” because YHC thought there was a chorus which we could not decipher.

COP 2 – Big Beast – 50 yrd run between each set. 6 sets 6 rounds. Run the field in a 6 pattern on half of the football field.

• Nancy K APD’s
• Lt Dan Jumpers
• CDD’s
• Mountain Climbers 2 ct
• LBC’s 1 leg out
• Burpees

Numbers(4) & Namarama

Announcements & Prayer Requests – CSAUP next weekend!

Yukon took us out.

We got an FNG! Nickname TBD(possibly Dr. Evil). Scott(38) is originally from Phoenix. He spent a lot of time in the Air Force, has plenty of experience leading military bootcamps, should be getting his PHD in December. He and his wife have 2 girls, 7 & 10 years old. We found this guy working with sandbags and medicine balls out on the field last week and invited him out, glad he could join us this morning.

2 hims showed up and got it done this morning. The YHC had a few miles planned but his lower back had other ideas. This is how it went down……

Warmarama

• Flutters
• Arm circles
• Some wife action of all sorts
• SSH
• Copper head squat
  
  

Thang

11s

• Booyah Merkins
• Mississippi Blast Offs

4 Corners

• 10 Burpees
• 20 Merkins
• 30 Mountain Climbers
• 40 Plank Jacks

Mary all around and finished with some stretching!

The YHC was slacking this morning. His body wasn’t having it for some reason but we all have them days. Around 0540, a dude showed up nearby with sandbags and a medicine ball and got after it. Respect. We handed him an F3 card, so fingers crossed we’ll be welcoming a new FNG soon! This Saturday is Beavers 100th Q. Come check out the country and get a beatdown in.

YHC out

Don’t waste the day!

4 crazy PAXanimals rallied for a beatdown from the labyrinth of YHC’s mind. I don’t think I can recall everything that occured, but here we go!

Warmarama! Mosey to end of parking lot.

• SSH 25 IC
• Tie Fighters 6 forward 6 reverse IC
• Michael Phelps OYO
• DQ’s 10 IC – this is a stretch?
• CopperHead Squats IC – keep going until somebody counts us in. We got to 10 but we did way more than 10.
• Ukrainian Soldiers – 10 IC

Mosey to the parking blocks – 42 yrds of em.

Per block – 10 toe tappers & 1 burpee. On the way back – plank walk, every block 1 merkin & rotate 180 degrees.
Bear Crawl half way across parking blocks, run to the end. Lunge half way(“Oh baby!”)run. High knees half way, run. Fletcher Reede’s halfway, run. Repeat!

Dragon Walk halfway, run. Choo Choo wants his heart rate up! 8 burpees at starting line, run halfway, 8 burpees, run. 8 burpees at the end. 8 ball dippers at start, halfway and at end, repeat. Return with 8 plank jacks in same fashion. Repeat 8 Plank Jacks add 2ct 8 Mountain Climbers. Cocaine bears the stretch of parking blocks(Merkins or CDD’s your choice). Finish off with lunge the parking space merkin at every line half way, bump it up to 3 merkins per line for the remainder.

Mosey BTTF!

CoT

Counterama 4 & Namarama.

Announcements and Prayer Requests.

We all managed to stay fairly dry this morning and gathered for a solid hour of coffeteria at Safari. It was great to have the band back together!