Author: Big Rig

  • Lost but Spiritually Found

    YHC knocked out a 2.5 mile pre-run, flirting with the idea of making it all the way to Chester before wisely deciding, “yeah…let’s not get carried away.”

    Met up with Broadway at the flag, and we set off through the neighborhood with a loose plan and strong confidence…which quickly turned into “I think it’s this way?” energy. After a few expert-level navigational guesses, we accidentally upgraded ourselves to a full 3-mile run. No one complained (out loud).

    Back at the AO, Broadway grabbed the wheel and delivered a no-frills beatdown: WW2s, merkins, dips, and step-ups. Nothing fancy, just the kind of work that makes you question your life choices mid-rep.Between gasps for air, we were treated to Broadway’s next-level spiritual wisdom—equal parts conviction and confusion as YHC tried to process deep thoughts while his arms were shaking during dips.

    Got lost, got better, got a little wiser.Not a bad way to start the day.

  • 42 Years Old, 42 Merkins, 0 Good Decisions

    4 PAX showed up to celebrate the Q’s 42nd trip around the sun: Broadway, Doolittle, Big Rig, and Choo Choo (who apparently relocated from New Kent just for the suffering).


    Warmarama:
    42 Side Straddle Hops (because birthday math),
    6 Don Quixotes,
    9 Ukrainian Soldiers,
    42 Oblique LBCs (21 each side… still counts at 42, trust me).


    The Thang (Birthday Edition):
    2 rounds of:
    6 Burpees (one for each poor life choice)
    9 Lieutenant Dans (lunge, lunge, midlife reflection)
    42 Merkins (because subtlety is overrated)
    1984 meter run (~1.25 miles, calculated using elite 42-year-old brainpower)


    Round 1: “Happy Birthday, this is fun.”
    Round 2: “Why is he like this at 42?”


    Mary (aka: Lower Back Appreciation Hour):

    69 Baby!
    Row Your Boat
    69 Arm Circles in boat hold (shoulders filed for retirement)
    69 American Hammers w/ escalating WWII situps (history hurts)
    69 Dead Bugs w/ escalating V-Ups (coordination officially 41 years old and declining)


    Mumblechatter:
    Footwear, foot doctors, and heartburn… because nothing says “birthday Q” like comparing orthotics and antacids. We didn’t talk about getting older—we demonstrated it.


    COT Nugget (Broadway bringing wisdom):
    Pray for healing—even when it seems impossible. God still works miracles, and those moments build real faith.


    Final Thought:
    At 42 years old, Q proved you can still lead from the front… even if everything creaks when you stand up afterward.


    Strong work by all. Huge thanks to the PAX for coming to my Bday Q!🎂💪

  • Exclusive, Invite-only F3 Workout

    Rolled in for a casual 5 miles and, in a shocking turn of events, the knee decided to behave like a halfway decent teammate. Didn’t hear a peep out of it until the final mile, where it politely tapped me on the shoulder like, “Hey man… remember me?” Mild struggle, nothing dramatic—more of a gentle reminder that I’m not 22 anymore.


    Arrived at boot camp expecting the usual crew… and was greeted by absolutely no one. Not even a stray squirrel to judge my form. So, in true high-performance fashion, I led a very exclusive, invite-only workout for myself.
    We got after it:
    Banded walks (because nothing screams elite athlete like shuffling sideways with rubber bands)
    Lunge walks (graceful as a newborn deer)
    Resistance band curls (beach muscles don’t build themselves)
    Farmer’s carries (imaginary groceries were HEAVY today)
    Leg circles and dead bugs (looked exactly as cool as it sounds)
    Intensity was low to moderate—right in that sweet spot where you’re working, but could still defend your life choices if questioned.
    All in all: miles got logged, knee didn’t revolt, and attendance remained perfect at 100% (1/1).

    PAX: Me, Myself, & I
    FNGs: 0 (shocking)

  • No One Was Late, Everyone Regretted Showing Up

    Broadway and Big Rig were wrapping up a prerun when Shooter McGavin rolled into The Bermuda Triangle, immediately apologizing for being late… which was impressive considering he wasn’t actually late. Strong start.

    Rather than waste perfectly good cardio, we declared the prerun “official business” and kept it rolling—because nothing says leadership like moving the goalposts mid-stride. About a mile in, we looped back to the flag to grab a kettlebell and resistance bands, then headed to the picnic pavilion for a Triple Check.

    The Thang:

    Timer: Banded walks halfway to the parking lot and back (looked easy, was not)PAX: Overhead presses, skull crushers, and step-downs on repeat until the runner returned… eventuallyArms were cooked, legs were questioning life choices, and banded walks exposed who’s been skipping leg day (no names… but we all saw it).

    We wrapped things up with 10 minutes of core work, because apparently we still had something left to suffer through.No one got lost in the Bermuda Triangle, no mysterious disappearances—just a solid beatdown and a few egos left behind at the pavilion.

  • The Big Berry Ultra: Iron Sharpens Iron

    Boberry was ready and waiting as YHC pulled into the Pump House Parking Lot at 0331 hours. Yes that’s right 331 AM. Boberry has been wanting to get a 50k in the books for some time now, and this was the day to do it.

    The route was the detour around Maymont Park to the North Bank Trail, across the football bridge under the Robert E. Lee Bridge, with a loop around Belle Isle. Then take the Fire Trail to the Nickel Bridge, and back across to the parking lot.

    Three 8 mile ish loops. Then one final one reverso. YHC only did a couple miles out and back on the last one to get his first ever Ultra, and Boberry went on to complete the final loop for just over 31 miles for his first 50k.

    Glad I could be there to help push Boberry to his first 50k! And I was able to get a new PR for distance in the process!

    Iron Sharpens Iron!

  • Bermuda Triangle: The Newest Running AO

    A triumphant trio made it out to Goyne Park for the latest edition of The Bermuda Triangle. Broadway and Shooter were anxiously waiting for the Q when YHC pulled in at 529am.

    “Let’s Mosey!”

    To the streets we went, for an easy 2 mile run.

    Then back for a Four Corners with 25 Jump Squats at each corner. And finish up with about 10 minutes of Mary.

    Good work men!

  • Something A Little Different

    It was a dynamic duo at The Bermuda Triangle. We started out with a bit more than a mosey around the neighborhood. A 2 mile run. After returning, we grabbed our restrictor plates and walking lunged our way to the playground for some pull up negatives and squats. Return the restrictor plates and finish up with about 10 minutes of Mary.

  • Hardest .89 Mile

    530 rolled around, but no one else was rolling in, so I decided to get to work I grabbed my weighted vest, and dumbbells and took a walk. Every time I had to stop, meant leg exercises. Lots of squats, and lunges. Some with dumbbells, some without. Finished up with some Ab exercises.

  • Doolittle’s Favorite

    3 Amigos met up for the latest edition of The Bermuda Triangle for another beatdown of epic proportions. Promptly at 530, they started to mosey to the football field. After a lap around the field, they circled up at midfield for the standard warmarama.

    COP 1

    Elevens, but not really.

    10 Bulgarian Split Squats 1 leg on the bench. Run sideline to sideline and do 10 merkins, run back and do 10 Bulgarian Split Squats with the other leg. Continue this, descending merkins, but always 10 Bulgarian Split Squats.

    COP 2

    Abtastic Corners Prostitute Style

    10 Box Cutters

    10 V Ups

    10 WW2s

    40 Scrunchy Frogs

    Mosey back to the flag for Names,numbers, announcements, and prayers requests.

    Joy was brought to me by Doolittle when he told me how much he enjoys doing my 4 Corners Prostitute Style.

    I was certainly blessed to lead these men today.

  • Coupons required

    Broadway, Pool Boy, and Big Rig joined forces, to take on some EMOM reps with coupons. Lots of Bis, and Tris. We were all ready for the gun show after.