Author: Big Rig

  • That’s The Short F’n Hill

    YHC posted downrange at The Overlander at F3 Roanoke.

    YHC was admiring awhat he thought was a huge hill and one of the PAX said “That’s SFH, we have the Long F’n Hill behind it”

    Great PAX of 19 with some parking lot coffeerama for 2nd F after.

    Here’s the Q’s Backblast:

    WARMUP: Circle up, count off, disclaimer, Pax are confused as to why I needed 20 guys for my plan to work….I guess we will never know, various warmup exercises. Long mosey down the road and back to library. More warmup exercises to make sure everyone is warmed up.

    THE THANG: Go to the square in front of library. Partner up. 1 pax does stationary exercise while the other travels. R1: 125 burpees, bear crawl “short” sides, spring “long” sides R2: 200 squats, yog square. R3: Mosey back to parking lot, 125 merkins OYO. Some did more, some did less. Recover.

    MARY: Dunphy closed us out with a motivator, always a Pax favorite.

    ANNOUNCEMENTS: Winter Challenge coming soon, get on the Q sheet. Happy to have Pre School DR from Portland, Oregon and Big Rig from RVA. COT: Blindspot prayed us out. Use the ‘New Backblast’ button to create a new backblast

  • Better Wear a Cup For That

    2 Bermuda Boys hit the jungle gym at Ecoff Elementary for Pull Up, Dip, and Slam Ball?? Session. New to the already unique Off The Books workout, Pool Boy wanted to play with one of his new toys, the 20 lb slam ball. Here’s what went down.

    Start with the normal arm circles, and neck, chest, and shoulder stretches.

    Hollow Rocks and leg raises with Slam Ball

    Banded Pull Up pyramid

    Several Sets of Dips

    Squat and Toss the Slam Ball to each other over the ladder (this was difficult with only YHC’s headlamp on the edge of the ply area for light)
    Kipping Pull-ups

    Sit ups and American Hammers and toss the Slam Ball. Definitely almost had a nut shot attempting these.

    Max reps Banded Pull-ups

    This was officially Pool Boy’s 100th post. It’s really inspiring to see how far he’s come in 7 months. I’m proud to say that I was the one able to EH him to come to that State Farm Tuesday CSAUP back in May, but he should be even more proud of all the hard work he’s put in up to this point. Congrats brother!

  • How is that Hill 1??

      It was almost a Saturday version of The Graveyard Shift, but this was the Premature Acceleration Road Course. 440 AM and YHC spotted Boberry’s headlights at the entrance to Rockwood Park. No real warmup we just hit the ground running.

    I was looking forward to showing Boberry the area behind Providence Elementary, so after making the trek down Courthouse and through Sunset Hills down to the pass thru near the Elementary School, all the way to the back of the neighborhood, I said to Boberry, “This is the First Hill”.  To which he responded with this backblast’s namesake.

    I went on to show him the other 2 good sized Hills in the neighborhood, before taking us back the way we came, up to Sunset Hills, back to Courthouse and back to Rockwood Park, and time for a hydration stop. The Trail Course of Premature Acceleration, still to come.

  • Magnificent Seven

    It was a wet 70 and sunny on the grounds at Rockwood Park. But that didn’t stop the Magnificent Seven from putting in the work at the last Rocknroll of 2024. Even an FNG!  According to the squirrel that seemed to be mocking us, here’s what happened.


    Warmarama
    Mosey to the basketball court for the standard warmarama with the disclaimer for the FNG.
    Side Straddle Hops
    Ukrainian Soldiers
    Imperial Walkers
    Don Quyotes
    Down to Plank for Mission, Credo, and Core Principles. Mosey back to YHC’s truck, where an F3 Cindy was conveniently placed for


    The Thang


    Each PAX gets to do 10 Thrusters while all other PAX holds Plank.
    Mosey over to the pavilion on the nature trail for a pair of triple checks.


    TC #1
    X Factor situps
    Picnic bench step ups
    Timer runs to the sign about 40 yards away and back


    TC #2
    Heels to Heaven
    Chair Dips
    Run to the sign and Bernie back


    Mosey to the concession stand for some Wall Work
    Hoe Downs and Donkey Kicks 2 Rounds of Each


    Then over to Mudslide’s Hill for Elevens
    1 Jump Squat at the bottom
    Reverse Lunges up (modify to forward Lunge, or side shuffle)
    10 Incline Merkins at the top
    Run back down


    Indigenous People’s Run with the trailer doing 3 burpees and running to the front, then a round with 2 burpees stop back at the Cindy.


    Merkin Ring of Fire
    PAX take turns doing Merkin of choice while others hold Plank.


    Cindy Ring of Fire
    PAX pass around Cindy and do 10 Military Presses while others do squats
    Repeat with Curls


    100 merkins as a group.
    Time


    YHC promised to keep the PAX somewhat dry as long as they could hold Plank, and the PAX managed to live up to their end of the bargain.

    This week YHC reached 100 Qs for the year. Truly a blessing to be able to lead other men, and I encourage you to do so if you haven’t.


    Ponch said he was bringing an FNG the night before, but I have to admit I was pretty skeptical, considering the weather. But Ponch came through and gave it away!  That’s what it’s all about!  Welcome to Carerra!

  • Frosty The Pull Up Bar

    3 Frosty Gloomers made it to the jungle gym at Ecoff Elementary for another Pull Up Training Session. The frosty bars didnt stop these beasts from putting in work. But there was a little work that didnt require any hands on the bars

    Hollow Rocks

    Kipping Pull Ups

    Banded Pull Up Pyramid

    Banded Rows

    Banded Maximum Reps

    There were lots of Side Strattle Hops between sets to try to keep some feeling in the hands.

    Great work boys!!

  • Christmas Eve Beatdown

    3 Goyne Gloom Warriors came out to Goyne Park for a Christmas Eve Edition of The Bermuda Triangle. It was a frosty 70 and sunny, but that didn’t stop this trio from putting ourselves to the test, with a State Farm Classic. Here’s what the UFO drones reportedly saw.

    Warmarama

    SSH x34 In Cadence for the amount of points the Green Bay Packers scored last night!

    Burpees x0 times for the amount of points the Green Bay Packers allowed last night!!

    Helicopters, Don Quyotes, Imperial Walkers, LBCs.

    The Thang

    2 Minute Maximum Reps or carry for each exercise

    Merkins
    Sit ups
    Thrusters
    Jump Squats
    Ball Dippers Double Count
    Curls
    Skull Crushers
    Polesmokers
    Imperial Walkers Double Count
    Double Cindy Farmer’s Carry
    Rifle Carry

    We all chose to do each exercise in different orders. Pool Boy disputed YHC’s form on the Polesmokers.

    Announcements

    YHC has a 100 Qs for 2024 Q at Rocknroll on Saturday,

    Pool Boy, Choo Choo, and Beaver are all hitting 100 posts at about the same time and are celebrating with a CSAUP at The Lumberyard on Saturday!!  Congrats Boys!!

    Merry Christmas everyone!

  • The Swift Freak Show

    YHC’s Marathon Training Plan started on Monday, and on today’s menu was half mile intervals. Here’s the workout.

    Half mile conversational pace Warmup

    Half mile 7:30 per mile pace (5k pace) then Half mile 8:45 pace (Half marathon pace) Repeat 3 times

    Half mile conversational pace Cool down

    Our watches showed varied results, but good workout with Boberry

    Frozen Triangle coming on Super Bowl Saturday

  • Pull Ups With a Side of Dips For One

    With all the other Pull Up Enthusiasts out for the day, I was a one man wolf PAX. That didn’t keep me down, I just pulled myself up.


    Warmarama on the walk over to the jungle gym, with huggers and arm circles. Then got into it.


    Hollow Rocks 3 sets of 10
    Concentrated on creating as much space as possible between myself and the bar when rocking backwards, and use my legs to drive myself backwards. Really trying to get closer to a muscle up.


    EMOMs (every minute on the minute)
    5 sets of 5 band assisted perfect form (full lockout at bottom) pull ups couldn’t finish the last set.
    5 sets of 5-8 full body dips


    Max Reps to failure
    Add extra band and Max out
    1st set I made it to 10, then 5, then 2
    Did the same with dips, but can’t remember the rep counts.


    Mosey back to the flag

  • Always Better Late Than Never

    I was starting to think I’d be a one man wolf PAX when 531 rolled around and there was no one to be seen. But thankfully at 532 the headlights of Broadway appeared at the Ecoff entrance and we were a 2 man wolf PAX. So we didn’t waste anytime and got started.


    Mosey lap around the parking lot, followed by a brief warmarama.
    SSH, Imperial Walkers, Don Quyotes.


    Mosey over to the pavilion for the Thang.
    COP 1

    Take turns alternating Double Cindy Farmer’s Carry to the tree and back, while the other performs ab exercises. Each would do 3 laps and the exercises were
    Oblique LBCs
    Heel Touchers
    Polesmokers


    COP 2
    Super Squats (Squat Super Set with 5-10 seconds rest  between each sub set)
    6, 12, 25
    6 Double Clutch Goblet Squats w Cindy
    12 Regular Goblet Squats
    25 Jump Squats
    3 Super Sets with about 3 minutes between each Super Set
    Finish with some stretching, then mosey back to the flag.

    This was a mix of old and and new, as I haven’t done the farmer’s carries in awhile, and the 6, 12, 25 workout has recently turned into a favorite of mine.


    I was definitely grateful Broadway didn’t end up fart sacking this morning. A late fellow PAX is always better than one that doesn’t make it. Especially when he was the only other PAX to post that morning.

  • Good Wood

    4 Morning Wood Regulars made it out to Rockwood Park for the traditional 2 mile or so paved trail loop.  Boberry went on to get 4 more more miles or so, which put him at close 20k for the morning. All the problems of the world were either solved or forgotten. Well, probably just forgotten. Good times.