Tag: Loco Motion

1 HIM emerged from the gloom for a solo beatdown at Loco Motion! A little Warmarama in the parking lot.
The Thang!

Light Post Ladders Core Shredder- perform 10 reps of any core exercise at the next post but must return to the first post after every following post to perform 10 LBCs.

Parking Islands –

Perform 3 Mike Tyson’s on each end of every island.

Light Posts to the flags – 10 Plank Jacks & 10 Commandos at every light

5’s – Box Jumps / Burpees at the flags

Box Jumps and Dips at the bus loop.

Light Posts – 10 WWII’s and SSH’s at every parking light.

10 Burpees

Run the big 4 Corner with High knees and butt kicks. 10 Jump Squats at every corner.

This AO always seems to require a lot of moseying!

2 Distant PAX members converged for beatdown in Loco Motion fashion(pearls on a string). Here’s what the owls witnessed.

Get some mumble chatter going while waiting for any late stragglers. Warmarama at the flags: Busch Garden Machines, Arm Circles, Deadman Hang, Fudds Wife, Wilson’s Wife, Toe Grabs, Butterfly, Runner Stretch, Merkins IC.

Light Posts- Perform 10 SSH’s at every light post in front of the Jr. High BLDG.

No Parking – Perform 2 Fox Holes at every “No Parking Sign”. To Jump Starts surprise, there were a lot of signs.

Mosey to the High School Office/Flags to get friendly with the wall! 3 sets of 10 Heel Taps, 10 Donkey Kicks, 10 Hoedowns. Run a lap at the round about after every set.

Meander/Mosey to the coupon stash for Jack Webbs- 2 Shoulder Press for every Merkin. Take it to 7 since we were quickly running down the clock.

Mosey BTTF’s

Thanks again for coming out this morning Jump Starts! Enjoy your time in CW & DC with the family!

Often times our biggest hurdle is the mental hurdle we set for ourselves.

Warmarama!

• Cherry Pickers
• Ukrainian Soldiers
• Imperial Walkers
• Don Quixotes
• Wilson’s Wife
• Fudds Wife
• Toe Grabs
• Quad Stretch

The Thang!

Light Posts – perform 10 Reps of the following exercise at each of the 10 light posts.

• Set 1 – Sissy Squats
• Set 2 – Merkins 50/50 Standard/Wide
• Set 3 – Core 50/50 LBC’s/Freddie(hard way)
• SSH’s

Mosey

Under The Flags – 3 Sets/12 Reps

• Incline Merkins
• Dips
• CDD’s
• Wall Crunches
• Bear Crawl Around the Flags

Mosey

6 Benches – 6 Reps Each Bench

• Dips
• Bulgarian Split Squats (hard way)

Double Time it BTTF !

3 Crunchy Champions emerged from the gloom for a freaky Friday Ruck where YHC happened to throw in some arbitrary exercises to the count of 13 reps oyo with the ruck sack.

Frozen Triangle coming up on the 21st, get some if you missed the first one last weekend.

Prayers for Choo Choo hip region heals up.

YHC closed us out. Get after it men! We’re never promised tomorrow.

YHC’s mustache had ice forming this gloom as he rucked at an easy pace of 15:58/mi for a distance of 3.31mi.
Beaver was missing the HIMs this gloom but got to spend some quality time with the Sky Q and praying for the faculty and students of the NK High School.
SYITG!
Frozen Triangle is tomorrow! Let’s go!!!

3 Trojans emerged from the gloom for a high school beatdown!

Warmarama OYO with plenty of chatter!

The Thang!

Mosey to the bus lot for a round of Triple Check P1 Moseys across the lot to touch a light post and back. P2 Dips. P3 step ups or box jumps.

Mosey to the round about – Lunge the loop, at every break in the curb perform 2 squats.

Mosey to some parking islands – P1 curb crawls the island while rest of PAX performs a series of merkins until every PAX performs a curb crawl.

Run through the parking lot lanes and perform 4 sets of 20 reps of various core exercises. Perform 20 Incline merkins and 20 pole smokers

Mosey BTTF for a good 30 mins of more mumble chatter before we went our separate ways. Great workout men! It was really nice to have more than usual at the Loco Motion relocation! Just too bad we don’t have a coffee shop this side of town now.

Come on out to Beavers Pre Frozen Triangle – Frozen Triangle! I’ll have coffee and some of us will be coming out for a 06:00 ruck/run. Just bring a kettle bell of your choosing.

This AO has it all! The biggest pile of coupons you’ve ever seen! A couple of bus tires to toss around! Some football dummies to tackle! Some bleacher stairs to climb! Baseball diamonds to routine! A platform to box jump! Walls to Donkey Kick! Well lit areas! I could keep going! Hopefully the tires will be enough to get Yukon Cornelius excited!

Warmarama was light and OYO with MC being the main thang.

The Thang!

Light Posts – 5 Squats or Jump Squats if one is feeling mighty at every one of the 10 lights.

Mosey

Apple Turnovers – using all of the No Parking signs – Bear Crawl to the next sign, perform 3 CDDs and crab walk to the next sign, repeat until you’ve made it to the last sign.

Mosey

Pillar Quads – Wall sit for 10 secs, bunny hop to the next post and repeat.

Mosey – Choo Choo runs way faster on a n active road!

Tire Toss – flip a tire from one light post to the other, perform 10 Derkins, run back to light post, perform 10 Derkins and return tire in the same fashion.

Must Have Quads – Perform 6 Bulgarian SS on a single leg, run up the stairs and back down to perform 6 more BSS with opposite leg. P2 performs WWIIs until P1 has completed. Do 3 sets.

Mosey back to the invisible flag!

Incredibly fun workout this gloom with you Choo Choo!!!

There was no cop car arrival on this school yard adventure. YC went on a solo mission to get some walking in and plug into a podcast. Burpees were thought of but they remained a thought. Looking forward to a Lumberyard brosesh in the morning.

I should preface this post with a heads up to the NK PAX. Choo Choo may or may not be getting a phone call or email from the high school principal in the near future determining further use of their property as an F3 AO…the gate was open, I couldn’t resist!

F3 Warmarama – In the pattern of F3 -perform 3 sets of 10 Imperial Squats and 10 Navy Seal Merkins through the parking lot.

Mosey over by the that nice track we’re not supposed to use (it’s a nice track!) Behold! A gate left wide open! Beaver entered and moseyed up the ramp to the bleachers and did a full round of stairs while entertaining the thought of running a lap on that beautiful new track, YHC gave in to the temptation in need of completing the stair climbs on visitor bleachers. Finish up the remainder of the track and get out of there! Not a single minute later a small white vehicle pulled right up to the gate as I I stopped to take a breather at the end of the parking lot, I thought it best to continue moseying BTTF allowing for any confrontation to take place, however, that did not happen.

Once back to the main road a Sheriffs Deputy was creeping by slowly from behind to witness an approach to box jump the Jr High Stairs and perform 5 beautiful full form burpees at the top.

I was on close watch now, Mosey around the front of the jr high, 5 dips at every bench out front. Continue moseying eastbound bear crawling from speed bump to speed bump and doing a jump squat at every “No Parking” sign along the way. Here comes another car from the far end of the high school parking lot…Mosey up the middle road toward the round about and perform 10 second wall sits around 4 posts, MoT is broad jumps between posts. Mosey over to the main entrance and perform 50 incline merkins. Work my way over behind the flag wall for 10 slow hands to the ground wall climbs. 20 WWII. 20 LBC’s, 20 Penguins, 20 Freddie Mercury. Recover and mosey to the bus lot (there’s that sheriff deputy again, watching me from the high school student parking lot, completely unrelated I almost crapped my pants in this moment as well. Never trust a fart!) perform 5 Bulgarians at every bench and mosey my way back up the road to the flag! Make a clean escape for home base!

Don’t leave your gates open!

Two HIMs linked up and explored the newest AO at New Kent Middle and High School. This is how it went down…

Plenty of chatter and time to stretch it out at your own pace. Then a slow mosey to the biggest hill east of the Blue Ridge for some 11s.

11s

• Merkins
• Alabama prom dates
• Burnee back up until we hit 5 reps then switch to sprint back up

4 corners running style

At each corner:

10 Merkins

10 Mike Tysons

10 Merkins

10 Mike Tysons

Run the full perimeter of the court between each corner

Mosey!!

Lunge walk around bus ramp

Mosey!!

Finished with some calf raises

Good to be back in action. Yukon sent out a text the night before about LocoMotion and I’m glad he did. The weather’s cold and motivation starts to slip, but discipline has to carry us this time of year. Summer bodies are built in the winter.