Author: Big Rig

  • Battle of the Bands


    It was the dynamic duo at the jungle gym at Ecoff Elementary this morning. Pool Boy and I got some Pull Up Training in with my new resistance bands. Glad it was warmer this week, so touching the bars didn’t make our hands go numb. Here’s a quick description of what transpired.


    Warmup and stretch. I  always have to stretch the neck.

    Then some hollow rocks.


    Followed by some kipping reps or chest to bar pull ups
    3 sets of 5


    Then 5 strict form pull ups with the resistance bands and 15 Full body dips
    3 rounds


    Then 3 corn cob negatives


    Finish off with band assisted pull ups to failure.


    Then bttf to meet up with the Bermuda gang for Hot Potato beatdown.

  • Chasing Doozy

    Pretty sure this title has been used before, but it’s pretty much what happened. Doozy, Chaplain, and myself took the traditional Morning Wood trail loop for a couple miles before Doozy’s Pearl Harbor history lesson and beatdown.

  • Accidental Premature Accelerator

    Premature Acceleration got off to a solo start. YHC made it to Rockwood Park and reluctantly began some laps around the main loop. After 3 laps (about 2 miles) Chaplain, unknowingly arrived at 6, instead of his plan to arrive at 630. YHC was glad to have some company for a few more laps, and catch up with ol Chappy.

  • Push It, Push It Real Good

    2 Swift Freaks descended upon the track at Swift Creek Middle on a balmy morning compared to the last couple days, for a SPEED workout.

    What was on the menu for today was some intervals and some banded sprints.

    Start with a couple mosey laps around the track before really getting into it.

    2 laps or a half mile at an optimistic 5k pace then a walk/mosey lap.

    4 laps or full mile at the same 5k pace then a walk/mosey lap.

    1 lap at an almost all out sprint then a walk/mosey lap.
    Then 2 banded BoBiscuits!
    Take turns doing banded sprints on the straightaway and walking the turns. YHC was urging Bo to push hard and Bo said “I AM!”

    Bttf, then we decided to go for a quick trip cross campus to Clover Hill High School and back. Boberry continued on to the water and got in like 12 miles or something before work!

  • Setting the bar low

    2 Pull Up Pros came out to the frosty jungle gym at Ecoff Elementary for some Pull Up Action. Initially, YHC was thinking about ways to keep our hands off the frosty bars by bringing a coupon and his brand new resistance bands, but things got going in a certain direction and decided to roll with it.


    Start off with the normal neck, chest, back, and shoulder stretches, followed by 3 sets of 10 hollow rocks.


    Then
    3 Chest to Bar Pull-ups x3 sets


    Then over to the short bar for some higher rep Pull-ups where the feet are allowed to touch the ground. I’m going to call these Touch and Go’s. Use narrow grip and use a similar rocking motion to the chest to bar Pull Up
    3 sets of 12
    Change grip and repeat
    3 sets of 12


    There were some other exercises, but I just can’t remember what they were!
    Thankful to have Tiger King join me on this chilly morning. Those pull up bars were COLD!

  • It’s Hot Out Here!

    3 Polar Bears skipped the fart sack and braved the cold on a frosty 70 and sunny morning in Goyne Park. Today’s edition of The Bermuda Triangle was going to keep everyone moving to avoid any frostbite from setting in.

    We started with a long mosey lap through the majority of the parking lot that ended with us in the lower lot near the Taco Truck.

    From here was the standard warmarama with the following exercises in Cadence

    SSH, Don Quyotes, Imperial Squat Walkers,  Box Cutters,  LBCs, Merkins

    COP 1

    Baby cow killers (Doozy calls these Mankillers) from 10 to 1

    COP 2

    4 Corners Prostitute Style around the lower lot, long run to the 1st corner!

    10 Rosalita Dips
    20 Ranger Merkins
    30 Ball Dippers
    40 Earl Fonda (20 Each Side)
    About halfway through, layers were coming off and Tiger King even said “It’s hot out here!”

    First to Twenty

    Next up YHC called on Tiger King for an exercise and he didn’t disappoint

    Prison Cell Pushups
    Since most of us don’t know what a pushup is, it is better known as a Navy SEAL Burpee. Performed until someone gets to 20!  That someone was Tiger King.

    4 Minutes of Mary
    Mosey to the picnic pavilion for a few minutes of Mary

    Alternating straight legged LBCs x35 Double Count
    WW2s until time

    Great work by all! Check Slack for announcements.

  • Inverted Monkey Humpers?


    3 Pull Up Enthusiasts came together at Goyne Park for the latest version of Pull Up Training. It was a warm 70 and sunny for a late November morning, so the Pull Up bars weren’t frosty which will be the case before too long.


    Started with some arm circles and other neck, chest, and arm stretches. Then we got into it.


    10 Hollow Rocks x3 sets


    Corn Cob Pull Up Pyramids  (this was Pool Boy’s first time)


    Followed by


    Dip Pyramid starting at 5 reps and rotating between Corn Cob Jerkins


    Finish up with 3 sets of Chest to bar Pull Ups to failure or Jerkins to failure.


    I tried to do a hanging jerkin from a giant bar that was above the Pull Up bar, but it looked more like an Inverted Monkey Humper.


    Happy Thanksgiving Everyone!!

  • 8 Easy Miles

    2 Early birds made it out for another edition of Premature Acceleration. Just under 8 miles logged, at an easy 10 minute pace. The first 6 were run down Courthouse in the Providence neighborhood, with the last 2 in the trails of Rockwood Park.

    Always great to get some miles in with Boberry. We should have plenty more to come, as Bo’s training for a 30K in January, and I’ll start a training regimen next month to run the Blue Ridge Marathon in April.

  • Choose Your Poison


    There was a lot on the menu to choose from at Rockwood Park this morning. It was a chilly 70 and sunny, but that didn’t stop 9 of SOJ’s overachievers from getting in some extra credit.


    There were 2 Ruckers (Melville, and 6 Shooter), 4 Runners (Don Draper, Boberry, House Party, and Chaplain) and 3 Pull Up Enthusiasts (Mudslide, Florence, and YHC)


    Pull up session included some coupons with 2 COPs
    YHC’s new favorite workout format.


    3-4 sets
    6 Pull Ups
    12 Toes to Bar
    25 Coupon Curls


    And 1 set of
    25 second Hang or Negative Pull Up
    12 Lawnmower pulls w/each arm
    6 Lieutenant Dans


    Ruckers and Runners got their miles in and a great time was had by all!

  • 6, 12, 25 Method

    2 Runners got together at Swift Creek Middle in an effort to get swole. Instead of the normal Run heavy workout at The Graveyard Shift,  this morning’s workout was going to blast those pecs and shoulders. YHC found a workout more designed for weight training and modified it to bodyweight and Coupon exercises. Here’s what it looked like.


    Run 2 laps to warmup, then lots of Side Straddle Hops and Arm Circles.


    6x Tempo Werkins
    12x Decline Merkins
    25x Incline Diamond Merkins


    30x Double Clutch Jump Squats


    6x Depth Charge Merkins
    12x Military Merkins
    25x Coupon Chest Press


    25-30 LBCs


    Run a lap


    6x Tempo Decline Dry Docks
    12x Kneeling Overhead Presses
    25x Carolina Dry Docks


    Run 1/2 lap


    6x Tempo Werkins
    12x Decline Merkins
    25x Incline Diamond Merkins


    30x Double Clutch Jump Squats
    6x Depth Charge Merkins
    12x Military Merkins
    25x Coupon Chest Press


    Finish with one set of Merkins to failure of choice to finish. (This did not take long)