Author: Big Rig

  • Let’s get the band back together

    4 Bermuda Hermanos made it out for the first 2026 edition of The Bermuda Triangle. Due to a series of different reasons, the Bermuda Triangle was in hibernation in December, but these PAX were ready to go.

    We started with a mosey lap to the lower parking lot and back for the standard warmarama.

    The COP was a modification of a workout YHC stole from Meatball. This was done in a 4 corners style. All exercises were repeated in each corner with different traveling exercise between corners.

    50 Runners Poses single count

    40 Runners Poses/40 Oblique LBCs (20 each side)

    30 RPs/30 Oblique LBCs/30 Alabama Prom Dates

    Had to skip 20 for time

    10 Double Clutch Squat jumps/V Ups/Alabama Prom Dates single leg/Plank Jacks/Merkins

    Great to be back out at Goyne Park with some of my Bermuda Bros. We all had a lot to pray for.

  • Qing Downrange

    WARMUP: Warmup for the warmup: Mosey to the fence at the tennis court for Indigenous People’s Chainsmokers. PAX at the rear bear crawls to the front until the end of the fence. Then to the empty parking lot for the standard warmarama. Hold Plank as we call out PAX names to our left. On your Six Boat Rows as we review core principles, mission, and credo. The PAX were disappointed they didn’t get to study beforehand.

    THE THANG: COP 1

    4 sets of Four Corners

    1st Four: 40 Freddie Mercuries

    2nd Four: 30 Three Pointer Jump Squats

    3rd Four: 20 Merkins

    4th Four: 10 Groiner Jacks

    COP 2

    F@#K CANCER

    Flutter kicks x20 DC

    V Ups. X10

    Commando Jacks x10

    Kraken Burpees (Burpee with 3 Merkins) x10

    Commando Jacks x10

    All you got Run the length of the lot and back

    lt. daN x10

    Commando Jacks x10

    ThrEe Pointer Jump Squats x10

    Run the length of the lot and back

    ANNOUNCEMENTS: New Year’s Day Ruck/Run up Mill Mountain Save the Date: F3 Roanoke 10 year Anniversary April 25, 2026

  • Ruck or Run

    Pool Boy Rucked, and YHC Ran.

  • The Force is Strong With This One

    4 Gloom Warriors (1 FNG) Made it to Rockwood Park for the final edition of Rocknroll in 2025. We had Pierogi, SOJ’s most consistent weekend warrior. Then Pool Boy, who hasn’t been seen at Rockwood in over a year. YHC, and Yoda, our FNG.

    Things started at the basketball court, with the standard warmarama.

    COP 1

    Suicides.

    10 merkins at Quarter, Half, 3 Quarter, and Full court. 20 LBCs every time at the baseline.

    Mosey to Quadzilla’s Hill, with a stop for some chair dips on the way to the hill next to the concession stand.

    COP 2

    Elevens

    Run to the bottom and 10 squats, Bernie up to the top for 1 merkin.

    Mosey to the baseball field, with a stop for some Pole Smokers on the way.

    COP 3

    7 of Diamonds

    7 Box Cutters at each base

    Bear Crawl to First, side shuffle to Second, Crawl Bear to Third, side shuffle home.

    21 second planks at each base on the second round.

    Mosey up to the summertime parking lot, where a whiteboard just happened to be ready.

    COP 4

    F#%K Cancer

        Flutter kicks  x20 DC
    V Ups.             X10
       Commando Jacks x10
       Kraken Burpees (Burpee with 3 Merkins) x10
             Commando Jacks x10
        1   All you got Run the length of the field and back
    lt. daN   x10
            Commando Jacks x10
          LEgo Mucho x10 narrow, wide, regular squats
            Run the length of the field and back

    Mosey back to the flag for some Booyah Merkins and Bro code WW2s

    Great to be back out at Rocknroll. I have to give the M credit for the EH on Yoda.

    Please keep my parents in your prayers, as my mom starts chemo on Monday.

    Everyone have a safe and Happy New Year! It was my privilege to lead.

  • Swift Freaks at Swift Creek

    Bo and BR met up at the track at Swift Creek Middle for some speedwork. Surprisingly, I don’t think we’ve done too many quarter mile intervals, so today seemed like a good day for it.

    4 lap warmup

    9 interval laps with about 2.5 minutes of rest in between.

    sub 630/mile pace was the intention, but it got closer to 6 before it was over, with an all out sprint on the final straightaway.

    2 lap cool down

  • Trespassers in the Gloom

    There were 2 Bermuda Boys, on a cold and wet, 70 and sunny morning at Goyne Park. Doolittle and YHC were making our way to the pavilion when the CCPD car was pulling up.

    The officer got out and announced, “The park is closed until dawn.” as she made her way to the pavilion. She was obviously checking to see what we were doing at a park picnic pavilion at 530 in the morning, but then she saw the coupons. “OK, I see you guys are just trying to get a workout in. But like I said, the park is closed from dusk until dawn, unless using lighted facilities” she said, as I could tell she was contemplating her next move.

    “So I’m officially telling you that you’re trespassing, and I expect you to leave the premises” she said with a wink, wink. “So I’ll be leaving now”

    “Be safe out there officer” We said.

    “You do the same” she said

    “Alright Doolittle, let’s do this”

    So we went into the standard warmarama, leading with the usual Side Straddle Hops.

    COP 1 Elevens

    Ascending Thrusters and Descending Groiners

    COP 2 Ascending Ab exercises

    Start with 1 WW2 and 2 double count American Hammers and ascend up to 10 and 20 of each

    COP 3 Lieutenant Dan ascends with Mountain Climbers

    1 Lieutenant Dan and 2 Double Count Mountain Climbers up to 10 and 20 of each

    COP 4 Descending Merkins and Plank Jacks

    start at 10 until time

    I’m glad we were able to get this one in despite the rain and the obvious.

    Lots to pray for and be thankful for this morning. Particularly , the officer for the grace to allow us to continue our workout without a fuss. There are a lot of good ones out there, and we’ll continue to pray for their safety and be thankful for their courage and willingness to serve. I’m sure it can often be a thankless job.

  • One Hill… No Repeats

    2 Premature Accelerators met up at Pump House Parking Lot, for an early trail run with an audible. The plan was to do the full loop with North Bank, and Buttermilk across Belle Isle and the Nickel Bridge, but YHC wasn’t feeling it early on and the pace wouldn’t have gotten them back in time.

    Boberry audible to an out and back. The did add one hill up to the Virginia War Memorial next to the Allianze Amphitheater. Despite the audible, it was a great way to start a Saturday. Even ran into the Dogpilers, on their way up Love Hill as an extra bonus.

  • Merkins, Abs, and Legs

    That’s what happened at Bermuda Triangle on Tuesday. Everything else was forgotten in the gloom.

    Hope everyone had a great Thanksgiving 🦃🦃🦃

  • Saturday Shenanigans

    It was a wet, but warm morning for Rocknroll at Rockwood Park. There were four PAX on hand to take part in the morning’s shenanigans, and they would surely get their money’s worth.

    Warmarama

    Just a mosey lap around the park, which is about 1K, then to the basketball court for the more standard warmup exercises, which included SSH, Ukrainian Soldiers, Imperial Squat Walkers, and several sets of 10 merkins.

    COP 1 Total Body Workout Suicides

    Quarter, Half, 3 Quarter, and Full Court exercise: 25 LBCs

    Each time to the baseline: 25 merkins

    Traveling exercises: Walking Lunges, and Reverse Lunges

    Mosey to the monkey bars, with a stop halfway for 50 jump squats

    COP 2 Dora

    You know how this works. Partner runs to the gate and back, while avoiding the giant dog dookie

    Pull ups, Incline Merkins, and V Ups

    All PAX were able to avoid the giant dookie.

    Mosey back to main park area with a stop for 100 toe taps

    COP 3 Indigenous People’s Run

    PAX at the back does 5 merkins and runs to the front

    Stop at parking lot near the dog park

    COP 4 AB Ring of Fire

    LBCs, Flutter Kicks, Penguins, Box Cutters

    Mosey back to the flag

    COP 5 Ascending Cocaine Bear Crawl

    Start with one at each white line, until 10

    That’s time.

    Great to get out with the boys this morning. Small numbers, but we made it count. My guess is the weather, and the upcoming holiday, for the small group.

    It was a pleasure to lead. Lots to pray for.

    Get your annual physicals, or at least a wellness check. Catching something early can save your life.

  • Sevens

    Boberry and YHC hit the streets of Midlothian, for a less intense than the usual Swift Freak Show. Boberry has been bombarded by the peak holiday season, and didn’t want to do anything “too crazy”. This seemed kinda tricky, considering this is the guy who leads Iron PAX every year. So YHC did his best, and feels like he came up with something not too mild, but not Iron PAX level either.

    Sevens

    After a 10 minute warmup, the run is broken into 7 minute segments, that are further broken into periods of easy running, and a set pace.

    5 minutes @9minute mile pace / 2 minutes easy

    4 minutes @8:30 / 3 minutes easy

    3 minutes @8:00 / 4 minutes easy

    2 minutes @7:30 / 5 minutes easy

    Bonus 1 minute @ sub 7 pace

    10 minute Cool Down

    Great chatting with Boberry, about a lot of different topics.

    No Graveyard Shift next week, with Thanksgiving. Hope everyone has a great holiday. YHC has a lot to be thankful for.