Tag: Loco Motion

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!

2 New Kent F3 Elders emerged on the gloom of Pine Fork Park to get loco in the category of motion to spook up a Sheriff that had been creep creepin’ in the back of the lot.

Warmarama – mosey to center football field for some shwarmarama. SSH’s, DQ’s, Tie Fighters, Roscoe’s Wife, Wilson’s Wife, Runner Stretch, Fudds Wife.

The Thang!

Plank up and shoulder tap to beat of Blue, by Eiffel 65. Merkin for every “Blue” – Thanks DTH!

Omega! – Using half the football field, start at one corner running in an 8 pattern stopping before changing direction for 8 reps = 64 reps and 300 yrds of running per exercise.

• Mountain Climbers 2 ct
• SSH’s
• Ball Dippers
• Choo Choo Crunches

Mosey to the Hill for 8’s – Burpees at the top down the hill for Squats – Bernie back up the hill.

Mosey back to the football/soccer field. Goalie box to goal line. 8’s – Merkins – Bear Crawl – 2 ct American Hammers – Karaoke back. End with 25 LBC’s

Mosey back to center field for 1 minute high knee finisher.

CoT

Announcements – still trying to assemble a crew for the CSAUP coming May 2nd. F3RVA is planning to make a stop at PFP at some point through the night. I’ll keep an eye out and share more info as it comes in.

Quote for the day –

”Men are like steel, when they lose their temper, they lose their worth.” – Chuck Norris

YHC didn’t want any part of getting out of the fartsack this morning. The alarm went off not once, but twice. This sore body had only enough time to get dressed and grab a to go drink, maybe toss a sand bag or frisbees into the back of the van and make it to our beloved AO at exactly 05:30.
An empty parking lot left me waiting for a moment in the warmth of the seat heater for any late comers and leaving me with thoughts of heading back home to get some extra rest. I didn’t have any plan for a workout, everything is sore. I also felt the need to stick it out, I was already onsite, which is half the battle anyway.
I got out of the van, set my watch to workout, moseyed to the octagon and began with some stretching, and turned it into a full yoga session.


Proverbs 3:5-6 Trust in the Lord with all your heart and lean not on your own understanding; in all your ways submit to him, and he will make your paths straight.

“Who’s running this show?” As 3 HIMs stretched OYO and MC’d into start time, perhaps a couple mins into it. There were only 2 of us scheduled to show up this gloom but we got a surprise from our beloved Pool Boy! YHC came flying into the neighborhood in celebration to hear of Pool Boys presence with at least a dozen quick honks from the pick up more than likely alerting and waking some of the park neighbors. I may need to write up an apology for that.

Warmarama! – Mosey to the snack shack.

• SSH’s
• 3 sets – Shoulder beaters from PB
• Roscoe’s Wife, Leg Stretches
• Imperial Walkers

COP 1 – Beaver Q

For time with no breaks other than to look at which exercise came next.

• 25 Double Clutch Stiletto Squats on curb
• Bear Crawl to end of parking curbs
• Fence split squats 20 each leg

COP 3 – Choo Choo Q

• Cocaine Bears 15-20 parking spaces and Burnie back.
• Light Post Run – start with 10 SSH’s every post adds 10 more reps than the previous. 7 posts = 280 SSH’s

Numbers & Namarama

Announcements & Prayer Reqs – State Farm coming to town in a week or 2, looking out for that. Prayers for Pool Boys and the grandparents in their family.

Choo Choo took us out in prayer.

Love you men,

Beaver

3 HIMs showed up to get all our Cindy’s moved and stashed away at our new spot. That alone was a work out in it self. This is how it went down…..

Warmarama

• OYO stretching and a lot of chatter for about 10 minutes.
  

Thang

• Grab 2 Cindy’s from the truck and farmers carry to the shed that is about 350 yards away.
  
• Mosey back to the truck to grab 2 more!
• Repeat with farmers carry with Cindy’s but make a pitstop at the hill for……

11s on the hill with 1 Cindy

• Thrusters
• Walk down hill with Cindy
• Decline Merkins
• Burnie back up with Cindy

Pick up Cindy’s and farmer carry to shed!

Finished up with quick session of walls of Jericho!

• Fire crackers
• Burpees
• Knee tucks
• Bonnie Blair’s/ ball dippers

Numbers, Names and Prayer Request

Announcements see slack because the YHC jacked that all up!

Alot of chatter about pretty much everything that was on our minds this morning from politics to drugs. There was a lot of talk about the amount of peanut butter used in one household. The YHC hopes there was no animals involved in the consumption of that.

YHC took us out
Don’t waste the day!

2 asphalt assassins emerged from the gloom for a basically a run with a dash of Merkins and LBC’s!

Warmarama! Mosey to the west octagon!

• Deadman Hang
• DQ’s 10 IC
• Imperial Walkers 10 IC
• Copper Head Squats 10 IC
• The Wives
• Arm Circles Forward and Reverse 10 IC
• Mosey to the park entrance

Lights & Ladders

First light post is starting and return point. Perform 5 reps of Merkins & LBC’s. Run to the next light post for 5 reps of Merkins/LBC’s. Return to first light post 5 reps of each. Run to the 3rd light post for 5 reps Merkins/LBC’s, return to starting post and repeat for a total of 8 light posts. Total of 80 Merkins, 80 LBC’s and 2 miles of running.

4 Corners

• 10 Burpees
• 20 Nolan Ryans
• 30 Merkins
• 40 2ct Flutter Kicks

Out of time! YHC closed us out.

It’s our opening day of AO Loco Motion but It was a “bag skate” kind of morning for YHC after seeing USA fold in OT last night to Canada in the 4 Nations Championship. Poor Yukon showed up in his snow plowing boots expecting a snow filled workout. I’m rather impressed by how well he did during the workout in those boots! Way to go Yukon and also congrats on 40 Posts!

Warmarama

• Mosey .75 miles to the neighborhood cul-de-sac for the whisper Warmarama.
• Deadman Hang
• DQ’s
• Arm Circle
• APD’s
• Roscoe’s Wife
• American Hammers

Mailboxes – run back through the neighborhood to the park. At every mailbox on the right perform 3 heals to heaven + 3 WWII’s

Stop at the stranger lot for 4 Corners

• 10 CDD’s
• 20 Jump Squats
• 30 Merkins
• 40 2 ct American Hammers

Pickleball Thunder Dome!

Indigenous style around the court partition-

• Wall sits
• Crabby Patties
• Merkins
• LBC’s

Numberama, Namarama, Announcements & Prayer Reqs. Beaver took us out in a little prayer.

Choo Choo and Beaver got a little coffeteria afterward. Yukon I hope you’re feeling better than you did this morning!