Author: Big Rig

  • Do Negative, and Fail to Succeed

    4 Round Earthers made it to the jungle gym of Ecoff Elementary for the weekly OTB. There was an odd ring around a less than full moon in the sky as we did our pull up and dip training session. Discussion somehow got to the flat earth vs round earth topic, but it wasn’t any kind of debate. The following is a brief description of what may, or may not have happened.

    Hollow Rocks 3 sets of 10

    Toes to Bar 3 sets of 10

    Double pyramid

    Pull ups starting at 1, and Dips starting at 6

    Do More Negative

    Pull up Negatives, Dip Negatives, Jerkin Negatives

    Sometimes you must fail to Succeed

    Jerkins to failure

    Then BttF for the start of The Bermuda Triangle

  • Guilty of Conspiracy

    5 conspirators came together in agreement to act in harmony toward a common end. That end was not a crime however, it was simply a conspiracy to Advantage in Fitness. The following was the means to that End.


    We started with a wandering mosey that ended with us on the basketball court. YHC led the PAX through the standard warmarama, then passed the leadership on to Eastbound.
    Eastbound led us through the longest Ab/Core Ring of Fire that was as long as the ring of light that encircled the moon in the sky above, and left the PAX feeling smoked to the core on multiple levels.


    COP 1
    Core/Ab Ring of Fire


    The exercises included, but weren’t limited to
    Crunchy Frogs
    American Hammers
    Spelling the Alphabet
    Box Cutters
    Mountain Climbers
    Planking
    Penguins
    Rollover Crunches
    Captain Thors


    After Eastbound felt our Ab and core muscles were sufficiently spent, he passed the lead on to Pool Boy who opted to stay on the basketball court for some suicides.


    COP 2
    Suicides


    PAX would travel exercise to each side of the court to perform escalating burpees, starting at 1 and ending at 4.
    Bear crawl
    Lunge walk
    Mario Jumps
    Broad Jumps


    Pool Boy would then lead us over to the wall for some wall work


    COP 3
    Wall Work


    Hoe Downs and Donkey Kicks
    Then Broadway took over at about this point.
    Chicken Peckers
    Carolina Dry Docks with the feet on the wall followed by a mosey lap around the basketball court
    Then what seemed like a 5 minute People’s Chair or Al Gore.
    Broadway then passed the baton over to YHC who took the PAX back to the basketball court for an escalator version of 4 Corners


    COP 4
    4 Corners
    10 Jump Squats
    10 Jump Squats, 20 Merkins
    10 JS, 20 Merk, 30 LBCs
    10 JS, 20 Merk, 30 LBCs,  40 SSH
    Then last but certainly not least,  Posh led the PAX, to complete the circle of Shared Leadership


    COP 5
    Run through the woods


    Posh led the PAX on a run right into the woods on the other side of the football field, across the bridge, and back. Then past the taco truck, and back to the flag as time ran out.


    Great work by the PAX this morning, as we all took our turns leading. The conspiracy was certainly a success, as we were all 1% better after leaving the confines of Goyne Park.

  • Why is it called Nancy Kerrigan?

    Party of 5 PAX showed up for the latest and greatest installment of The Bermuda Triangle. It was a rather chilly 70 and Sunny, but things would warmup quickly. Mosey lap around the parking lot then to the top of Taco Truck Hill for the warmarama.

    SSH, Don Quyotes, Imperial Walkers,  Nancy Kerrigans, LBCs,  Plank for mission, credo, and core principles. Some of the guys had no idea who Nancy Kerrigan and had to be given the Broadway version of Wikipedia.

    50 Mountain Climbers Double Count
    50 Rollover Crunches
    50 Diamond Merkins on the pole
    50 Pole Dancers

    Lunge walk lap or Run Quarter Mile

    Add Monkey Humpers Drop to 40 reps

    Lunge walk lap or run Quarter Mile

    Add Merkins Drop to 30 Reps

    Lunge walk lap or run Quarter Mile

    Add Burpees Drop to 20 Reps

    Mosey back to the flag for Names and Numbers

    Broadway took us out

    This was a workout that stole from Meatball with a few modifications. I used it at the Graveyard Shift once before and really loved the format, so I decided to bring it to Bermuda!

  • Getting Race Ready

    1 Pavement Pounder and 1 trail runner got up in the wee hours of the morning for the first edition of Premature Acceleration since I don’t know when. We ran around to the back entrance to the park then a tour of the Mayfair Estates neighborhood behind PapaJohns. Great to catch up with Boberry as always. I have the Richmond Half Marathon next week, and Boberry has a 30k trail run coming up in January, so we had a lot of talk about nutrition and strategies for running races. Then on to DTH’s ruck and beatdown!

  • Should have brought my clubs

    Another early start to the day with a 5k through the Brandermill neighborhood and golf course, as well as a stop by Clover Hill High School.
       Ran along the 1st hole of Brandermill, and the pace of play was just south of 9 minutes per mile. I could have gotten a few Swings in. Maybe next time.

  • Dollar and a Quarter

    2 Swift Freaks left the fartsack early for another installment of the Graveyard Shift. Temps were 70 and Sunny, and the only breeze I could feel was from our swift pace on the track. According to the bunny rabbit who was pacing us, here’s what happened.

    Run a lap then complete a group of exercises that usually adds up to 100.

    Quarter Mile Lap
    4 x25
    Merkins
    Jump Squats
    Oblique LBCs 25 each side

    Repeato

    Quarter Mile Lap
    20 Carolina Dry Docks
    Double Clutch WW2s
    20 Ball Dippers
    Side Tri Rise 20 each side

    Repeato

    Quarter Mile Lap
    Dollar and some change
    20 Curls
    20 Skull Crushers
    20 Lawnmower Pulls each side
    20 Oblique Lifts Each Side

    Repeato

    Finish up with 30 Pulse Ups (Like Heels 2 Heaven

    Boberry led us in some Broga to finish up.

    Always great to catch up with Boberry. We were flying around the track at a sub 8 minite per mile pace. I was blessed to lead.

  • Pool Boy Does a Pull Up.. UNASSISTED!!!


    3 Hardy Goyners cut through the dense fog of the early gloom to get in another OTB Pull Up Session


    We started out with the usual stretching of the neck, shoulders, arms, and chest.

    Then into Hollow Rocks
    3 sets of 10


    Pull up Pyramids. Switch to grip of choice every time you start over


    3, 6, 9   4 sets
    3 Narrow Grip Pull Ups
    6 Reverse Grip Jerkins
    9 Full Bodyweight Dips


    I decided to change things up with something different yet the same to finish things out.
    2 Rounds 1 each
    Jerkin Negative
    Dip Negative


    Huge Congrats to Pool Boy, who was able to do his first UNASSISTED Pull Up at the Pull Up Session. He put in a lot of work over the summer, and has now gotten over the bar!!!

  • Fu#$ Tony

    PAX of 3 made it to the almost frozen Tundra of the jungle gym at Goyne Park. The bars were cold, but not too cold for these savages, not even to Eastbound, who’s Farmer’s hands don’t even need gloves.

    Here’s what went down
    Start off with some neck, chest, and shoulder stretches.

    3 sets of 10 hollow  rocks

    Pull up pyramid
    Start at 1 and keep increasing reps by 1 each turn. Change grip each time you start over.
    3 different pyramids

    Jerkins and Dips
    3 sets of 10 reps each

    And new to the Pull Up Session is the Corn Cob Pull up Pyramid by requestof Tiger King(Pull Up chin over bar then shift left then right like eating corn on the cob)
    A Tony Horton P90X favorite. Tiger King regularly does P90x, and says Tony does about 20 of these. We all concurred “Fu#$ Tony!”

    Finish up with 1 Pull Up Negative competition. See who can stay on the bar the longest.

  • Taco Truck Hill

    4 Gloom Warriors made it out to Goyne Park for the latest edition of The Bermuda Triangle. The mornings continue to get colder as winter fast approaches. But the cold was no match for these PAX and YHC would get them warmed up swiftly.

    Mosey to the basketball court for the standard warmarama at mid court.

    Over to the wall for some
    Hoe Downs
    Donkey Kicks
    3 sets each

    Mosey over to Polesmokers alley for 50 Polesmokers OYO

    Mosey to the football field for 3/4 of a Quarter Pounder. We’ll call it a McTriple.

    25 Merkins at each stop
    Run to the 25 and back, 50 and back, and other 25 yard line and back. Skipped the run to the other endzone to be sure we had time for the grand finale.

    Mosey over to Taco Truck Hill for an homage to State Farm’s going away Q last week. Since none of these guys could make it last week, I thought I could bring a taste of what they missed out.

    It was the toughest version of Elevens I could think of.

    11s
    Reverse Lunge up Taco Truck Hill
    10 Decline Merkins Down to 1
    Run down the hill
    1 Captain Thor (1WW2 and 2 American Hammers, perform all situps, then all Hammers) Up to 10

    Mosey bttf for a quick Ab Ring of Fire.

    Great effort this morning by the PAX!

    Announcements

    Daddy Daughter Dance on Saturday from 7-9 at WEAG church. Check Slack or get with myself, Rudy, or Meatball to sign up.

  • Stolen Workout From Meatball

    About 3 months in doing Graveyard Shift and for the first time, I’m flying solo. Too bad for everyone else, the workout I stole from a Meatball Q was a real burner! The format was the same, I did a few different exercises, and did a lap between each group of sets.

    Add 1 exercise, Drop 10 reps each round
    60 reps Mountain Climbers, Oblique Exercises 30 each side
    Lap
    50 Add Ball Dippers
    Lap
    40 Add Merkins
    Lap
    30 Add Pulse ups
    Lap
    20 Add Double Clutch Squat jumps
    Lap
    Was going to add 10 burpees but ran out of time.

    Great workout with a high volume of reps. Now onto Timberwolf for State Farm’s going away thrasher.