Author: Big Rig

  • 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)

  • 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.