Ol’ Beaver exchanged his fartsack for a ruck sack this gloom down in Trojan territory aka Loco Motion! No usual self inflicted beatdown today, as his legs are beat from doing some fast paced runs.
The Thang!
Ruck 2.5 miles around the area while hitting a couple spots involving weighted Merkins and Sissy squats on curbs, as well as step ups and box jumps on a Beaver friendly height ledge.
Got in a solo workout this morning. Plenty of internal chatter trying to cut it short but I pushed through and stayed the course.
Knocked out 100 merkins running light poles then hit 11s with Mike Tysons and squats on the tennis courts.
Finished strong with a run back to the flag.
Grateful for the chance to get up early, move these legs, and get the lungs working.
2 bearded toms strutted their way on in to the heart of the New Kent community school, downtown, everything in one place district for a little bit of the Beaver Fever! Here’s what the school faculty witnessed.
Stretch at the flags!
Make a PortaDash! Across the front of the jr high.
Lamp Posts! Odd light posts get 5 quality Merkins. Even light posts get either 5 Copperhead Squats or Cobra Strikes(Jump Squat Copperheads). Mosey between over a mile of posts.
Bleacher Creatures! 5 Dips at each end of 3 bleachers, MOT is n incline and/or decline bleacher crawl. Next Set – 5 Bulgarian Split Squats at each end of 3 bleachers – MoT is Bear Crawl.
Enter the Cage (tennis courts) 4 Corners – 10 Mike Tyson’s. 20 Core Clappers. 30 Mountain Climbers. 40 Freddie Mercury’s. Reverso!
Mosey BTTF for CoT!
Announcements – we’re planning on doing a Saturday 2.0 workout with this nice weather. Stay Tuned!
3 Strapping Young Engineers boarded the Loco Motion this gloom for a groggy doggy Beaver beatdown! This may be the first time YHC officially called off a triple check after 2 rounds because he didn’t enjoy the routine(it was a weird morning for YHC).
Warmarama!
Triple Check
P1 uses the sidewalk lap for time. P2 Imperial Squaters. P3 SSH’s. Break after 2 rounds.
6 Benches – 6 dips at every bench starting at the outer benches running to the farthest bench working your way to the center benches.
Lunge walk up the office flags.
Meander to the benches to try the Bodos Wingnuts 10 reps if you can.
Mosey to the tennis courts for 3 sets of 12 chain Smokers, run across the court for 6 merkins.
Mosey to the front of the Jr High, perform 3 burpees at every light post, mosey to the next.
Finish up with as many core clappers as you can to get your core burning.
CoT – Announcements- Lumberyart Q is open. Family Ruck & Pizza this Sunday at 4 PM. Meet at Bottoms Up Pizza.
Knocked out a solo workout this morning merkins, SSH, squats, some karaoke, and 2.5 miles on the run. Beautiful start to the day with plenty of self talk along the way. Baseball season is here, the weather’s warming up and the kids are all in the middle of their sports schedules. Life is good.
Grateful for the good days and for the tougher ones!
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!
The Thang!
Light Posts – perform 10 Reps of the following exercise at each of the 10 light posts.
Mosey
Under The Flags – 3 Sets/12 Reps
Mosey
6 Benches – 6 Reps Each Bench
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!!!
