Author: Big Rig

  • 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.

  • 2 Runners, and a Solo Rucker

    On a chilly morning, Boberry and myself launched from Rockwood Park for our almost weekly early bird Premature Acceleration run. We took to the hills of Mayfair Estates and ran by the pool that is across the street from Sheetz. Great conversation as always. 6.5 miles before catching up with Chaplain and House Party for Morning Wood. House Party also got a Ruck in before Morning Wood.

  • Cut and Paste

    5 of Bermuda’s roughest, toughest, gloom warriors came out to Goyne Park for a hot potato Q. As far as workout bargains go, you can’t beat 5 Qs when we usually get 1. We definitely got our money’s worth on this one. Here’s how it went down.


    YHC started with a mosey lap down to the lower parking lot then back to the cushy playground surface near the pavilion for a warmarama.


    Warmarama
    Nancy Kerrigan’s IC
    Imperial Walkers
    Don Quyotes
    Helicopters
    Plank for Mission,  Credo, and Core Principles
    On your 6 for X’s and O’s
    Then pass it off to Broadway for


    Broadway COP


    15 and cadence dips, 15 or 20 leg raises, 20 Merkins, 11s Merkins and LBCs
    Posh COP


    Those weird merkins, and 4 corners (Merkins, American hammers, jump squats, Monkey Jumpers)


    Pool Boy COP


    Alternating Imperial curb crawl with swingers in rotation.


    Eastbound COP


    4 corners- 10 merkins,20 sit ups,30 ball dippers,40 side straddle hops


    Mosey BTTF for a few minutes of Mary until time.


    Great work by the whole crew this morning, and each COP in this backblast was authored by it’s creator. YHC loves to cut and paste!

  • 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!