Tag: Loco Motion

Two of the finest laced up and rolled out this morning. What looked like a “light” workout on paper quickly turned into something much harder. Legs were screaming, sweat was flying, and regrets were made. This is how it went down…..

Warmarama

• Flutters in all directions
• All the wives of course
• Arm circles
• Chinooks
• Merkins
• Copperhead squats
• Knee knockers

Thang!

• Mosey to the back lot to get 2 Cindy’s each.
• 100 yard Farmer carry
• 11s on the hill!
• Thrusters and Elevated Merkins
• Transportation up and down the hill is Farmers carry!
  

Finished up with a 100 yard farmers carry back to the sheds. Yukon Cornelius absolutely killed this work out. Meanwhile the YHC was hanging on by a thread, making deals with higher powers and questioning every life choice that led to this moment. We got just under a mile of farmers carries in! I’m grateful for the friendships that have formed through F3. Bonds that have been built through shared struggle and accountability. This community continues to just wow me.

June 22 1 year!
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

Warmarama in the lot!

• Helicopters IC
• Arm Circles IC
• Deadman Hang OYO
• Willy Mays Hays OYO
• Hill Billy Walkers IC
• FOT OYO
• Roscoe’s Wife OYO
• Scorpions IC

COP 1 – “The Boys Are Back” Thin Lizzy. SSH the entire song. Burpee for every “Boys Are Back”

COP 2?
Mosey the trail eastbound around the FB field through the diamonds. Stop for 20 Merkins OYO & 20 Flutter Kicks IC.
Mosey north of the tip and continue east. Stop near the tip of the tip for 20 Merkins OYO & 20 LBC’s IC. Continue moseying the trail until reaching the ODG for pull-ups (6 sets of 6 reps). Continue moseying the trail, stop behind pickleball courts for 20 Copperhead Squats OYO & 20 American Hammers IC. Keep moseying the trail to the dog can at the head of Lt Dans Trail. Pick 1 of 2 directions – long way gets Lt Dans to the sign and Bear Crawls to the corner. The short way does burpee broad jumps.

Numbers(4) & Namarama!

Announcements & Prayer Requests – Memorial Day Convergence coming soon! YHC will be going! Check Slack for details.

YHC closed us out in prayer.

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!

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.