Tag: Loco Motion

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!

2 rather creepy figures emerged from the cool, dark gloom like zombies hungry for a bootcamp, here’s the brains!

Stretch OYO at the cars while hoping Wildwood shows up.

Mosey to the Coupon pile & Walk the coupons to the snack shack.

CoP1 – 4 Corners around the rock pits. Prost Style.

• 10 Coupon Curls
• 20 APDs
• 30 Mtn Climbers
• 40 Shoulder Taps

CoP2 – 11’s – Wall Crunches / Freddie’s between snack shack and opposing diamond fence.

CoP3 – Dora 75 – PAX timer runs a lap around the rock pits while partnering PAX counts to 75 reps per exercise.

• Edward Lizard Hands Merkins
• Coupon Shoulder Press
• Coupon Tricep Extension

CoT – Convergence this Monday 07:00 @ Dogwood Dell Amp. Hope to see you guys out there.

At 5:29, YHC was convinced it was going to be a solo session. But right on time at 5:31 in rolls the motivation I needed…..Wildwood! Here’s how it all went down…

Warmarama

• All the leg exercises and lower back stretches known to man
• Arm circles in every direction
• Imaginary jump ropes

We cranked out 2 miles, stopping at each post about every 50 yards for 4 Booyah Merkins. Along the route, we worked in 2–5 rounds of pull-ups (5 reps each) while the partner knocked out crunches. Very simple workout but brutal! Wildwood is getting quicker and stronger for sure.

Don’t waste the day boys!

4 gnarly dudes emerged with surf boards waxed and ready to shred some waves this gloom!

10 Burpees! One bro arrived somewhat late but within the 05:30 minute. Beaver likes to roll on the dot and what better way to get the day started with some burpees?!

Burnie to the Octagon for Warmarama

• Deadman Hang
• Phelps
• Imperial Walkers IC
• Ukrainian Soldiers IC
• Wilson’s Wife
• Fudds Wife
• Pigeon Stretch

COP1 – Surfin USA by The Beach Boys – Start in plank position for the song. Every time you hear USA jump to your feet and into squat position like you’re catching a wave.
Burney to the snack shack.

COP2-Dora – P1 Bear Crawls around a quarter of the rock pits. P2 does 50 V Ups / 50 LBO’s / 50 LBO’s

COP3 – Beast in the Parking Lot

• Merkins
• Copperhead Squats
• Mountain Climbers
• Ball Dippers
• Rollovers
• Burpees

Mosey back to the cars for CoT

Thanks for coming out man! Great job this morning!

Like children’s hearts yern for the mines, YHCs heart yerns for Iron Pax Challenge! As we’re on the cusp of YHCs 1 year, I couldn’t help but reflect on the single time I almost walked away from it all, and that was 2024 IPC Week 0. So what better way to celebrate a 1 year than the most defining part of my F3 – F1 experience and share it with fellow PAX that have not yet experienced it.

3 IPChallengers emerged from the gloom for a morning they wouldn’t forget! Here’s what the runner witnessed!

Mosey 1/3 mi for Warmarama at the E Octagon

• Imperial Walkers IC
• Don Quixotes IC
• Deadman Phelps
• Helicopters
• Fudd/Wilsons Wife
• Mosey to the bank and grab a coupon, walk it back to the E Octagon

Week 0 Half – EMOM Set

– 1st round 50 Squat Thrusters – Every minute that EMOM beeps drop and do 5 burpees to buy your way back in to counting those Thrusters.
-Once completed Run 400 meters

-2nd Round 50 Burpees – The internal battle makes itself known as doubt creeps in, shut that doubt off and keep pushing. That EMOM timer becomes relentless! You buy your way back in with 5 Thrusters only to come up for air and manage to get a couple of burpees checked off before the EMOM demands you stop again for 5 more Thrusters. You can shut off your mind and all the noise and push your body, but that one noise you can’t avoid is that heartless, abysmal EMOM timer that drags you into the dark and away from your goal.
We overcame the EMOM, Burpees and Thrusters victoriously and finished with a 1 Mi victory lap before returning the coupons to their rightful place and moseyed back to the cars.

Thanks for battling this one out with me men!

CoT – Wildwood is leading his 100 post tomorrow at The Lumberyard! Come join us at 07:00!

3 New Kent hardos gathered for a somewhat of a mild beatdown this gloom.

Mosey to the E octagon for some broga -warmarama.

• Deadman Hang
• Good Mornings
• Deadman Phelps
• Fudds Peak
• Wilson’s Wife
• Inchworm to plank IC
• Helicopters IC
• Kneeling leg and oblique stretch
• American Hammers to the sky

Mosey north and down the hill to start a long COP of Ab Strengthening

Uncut Gems – every exercise is 20 reps. MoT – Mosey/Karaoke/Burnie

• Reverse Crunch
• Ab Clappers
• LBC
• Ab Clappers
• Freddie’s
• Ab Clappers
• Am Hammers
• Repeat / replace Ab clappers with WWIIs

COP2 – Mosey to pull-up bars for 5 sets of 3/5/7’s – pull-ups/dips/merkins

Double Time Mosey down the trail to corner lot and sprint it out to the cars.

CoT – Numbers & Names

Announcements / Prayer Requests / Praises – Safe travels for Yukon and his family traveling up to DMV this weekend. Aug 16 is a run and ruck thing in RVA – see slack. YHC’s 1 year is around the corner Aug 9 – I’ll be Qing up some beatdown at The Yard.

YHC took us out in prayer.

Moleskin – You don’t need motivation to come out to do a workout or anything else in your life. Simply having commitment, discipline and dedication will get you out of the fartsack. Set a goal, how slowly or quickly you want to achieve that goal is up to you.