Author: Big Rig

  • Modified MABA Tabata

    3 HIM with coupons ready for an almost mosey free workout came together in the parking lot of the Bermuda Triangle for a Tabata workout with Thrusters instead of Burpees for MABA.

    YHC asked Tiger King yesterday if he was a hard commit for this morning’s workout and he stated his concern for slipping on ice. Turned out YHC was planning on very limited running after rolling his ankle on Sunday, so it all worked out.

    530 rolled in and we did our first 10 Thrusters, followed by a brief warmarama.
    SSH, Imperial Walkers, Don Quyotes, Helicopters, Nancy Kerrigan’s.

    The Thang

    10 Thrusters every 5 minutes  10 sets, 100 Thrusters(credit to DTH for the EMOM idea for MABA)

    4 sets of 20 Oblique Lifts (2 each side)
    20 Cindy Swings

    Ab Ring of Fire
    20 WW2s
    20 Pulse Ups
    20V Ups

    30 Curls

    Short mosey to the picnic pavilion and back.

    YHC gently set down his Cindy at the end of a set of Thrusters and it literally crumbled into 6 pieces, at this point we had to do triple checks, since we only had 2 cindies for the 3 of us.

    Triple Check 1

    Curls, Skull Crushers,  20 merkins,  only 1 round

    Ab Ring of Fire 2

    Penguins, APB, Oblique V Ups

    Triple Check 2

    Calf Raises normal stance x25, 2nd Round Pigeon toed, 3rd Round Duck footed
    Imperial Walkers
    Hold Plank

    End with COT

    YHC doesn’t have too much experience leading a workout without any running, but it wasn’t necessary to get the heart pumping!  Great push by the PAX!

    Frozen Triangle Super Bowl Saturday February 8th!

    Broadway took us out.

  • Tiger King in Beast Mode

    2 Pull Up Warriors ventured out to the Frozen Tundra of The Jungle Gym at Ecoff Elementary for another chilly version of the Pull Up and Dip training session.

    After a brief warmarama Tiger King and myself started off with a pull up pyramid, then some Hollow Rocks.

    Then over to the Dip bars where Tiger King gave the idea of putting a little extra forward lean on those dips. About 5 sets of 7-10

    Back over for some band assisted pull ups max reps.
    Then Tiger King, decided to throw in some narrow grip Jerkins. 3 sets.

    Finish off with a set of dips, pull ups, and narrow grip Jerkins.

    YHC was leading from the back this morning, as Tiger King has clearly gotten out of reach on the pull up bars. Look for a Q from Tiger King soon!

  • MABA Hill Repeats (Frozen Iron PAX)

    2 MABA Maniacs training for distance races met at Providence Elementary for a Graveyard Shift that had an Iron PAX feel type workout. Boberry came out for one hill but wasn’t feeling so hot and decided to head back to the smart sack

    40 Thrusters then 5-10 burpees at bottom and top of each hill repeat
    10 and 10 Thruster/Burpee finish

    Total Thruster/Burpee count 116

    4 Miles logged

    Prayers for Bo to be back to full speed.

  • 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