Author: Big Rig

  • Low carb workout, high carb breakfast

    Iron PAX of 4 gloom warriors came to Swift Creek Middle for the latest edition of The Graveyard Shift. We only had 2 coupons, but luckily there are some sandbags holding down the soccer nets on the football field. I see some possibilities in the future.

    We were already into the meat of the sandwich when Boberry realized the bread is supposed to be 3 rounds not 1. We tried to make up for it in on the back end, but YHC fell short. My Brenton Sandwich was a little light on the bread, but I made up for it with 4 pieces of toast for breakfast.

    Brenton Sandwich

    Format

    • Complete the workout for time

    Equipment

    • Cones or markers set 30 yards apart from each other
    • Coupon is needed for this workout

    The Thang

    Bottom Slice of Bread

    Brenton WOD – (3 rounds)

    • 30-yard bear crawl to the cone
    • 30-yard standing broad jump back
    • Perform 3 burpees after every 3 broad jumps (note: the further you broad jump the better. If you are a yard short at the end and have to do burpees, tough luck)

    The Meat – 3 Rounds – Descending Rep Structure – 21/15/9

    Exercises

    • Burpee Block Jump Over. (lay block flat side down)
      • Start on one side of the block, do a burpee, and jump over the block laterally. That’s 1 rep.
      • Perform burpee on the other side, and jump over the block laterally.
      • Reminder – Each time you jump over the block = 1 rep
    • Thrusters
    • Bonnie Blairs
      • Right leg-left leg = 1 rep (the hard way)
    • Hand Release Merkins
    • Big Boi Sit-ups
    • 400m run

    Format

    • 21-15-9 Style
    • Do 21 reps of each exercise and 400m run, then 15 reps of each exercise and 400m run, then 9 reps of each exercise and 400m run.

    Top Slice of Bread

    Brenton WOD – 3 rounds

    • 30-yard bear crawl to the cone
    • 30-yard standing broad jump back
    • Perform 3 burpees after every 3 broad jumps (note: the further you broad jump the better. If you are a yard short at the end and have to do burpees, tough luck)

    Workout ends after you cross the line after completing the last portion of Brenton.

    Great to have Crabgrass for his first Graveyard Shift. He, Warby, and Boberry all said they were going for a double dip at Timberwolf for Boberry’s 5 year Q! Congrats Bo!

    If you missed this week’s IPC you can still get it in at Goyne Hard (6am @Goyne Park)

    DTH has his 6 year Q at RocknRoll on Saturday. Word has it he’s bringing out some big wood for Morning Wood!

    SYITG!

  • Just A Warmup

    6 HIMs who love chasing the hard, ditched the fart sack and met up at Dogwood Dell for the hardest Warmup in F3RVA.

    I once read somewhere, that if you work hard for long enough, what was once your whole workout, will one day be your warmup. Well, I think this one could be a stand alone workout, but not for this group of savages.

    Mudslide came in after the standard warmarama with the Side Straddle Hops, Arm Circles, Don Quyotes, and Imperial Walkers we did in the parking lot before moseying over to the Rusty Cage for a workout inspired by the Pull Up and Dip training we’ve been doing at Bermuda on Tuesdays, as well as the Murph workout. Volume of the workout was not quite as much as a Murph. Here’s what we did.

    60 Pull-ups
    120 Dips                 
    180 Merkins     

    Like most people do with a Murph, we broke this down into 20 sets of 3, 6, and 9.
    After every 5 sets we would run to the light at the top of the hill and back. I would guess it was about 250 meters. Mudslide came in late, and broke the reps down into bigger sets like the beast he is.

    Great group of guys this morning. Good mumbled chatter, and love the energy brought in at the start of a long morning.

    Pool Boy, Choo Choo, and Beaver went on to the 6am Ruck. Offshore, Mudslide, and myself opted for the Run.  Then the 7am convergence!  What a great day to be in F3RVA!

  • IPC WEEK 2:  THE MARCH TO THE ARCH

    4 Bermuda Triangle Gloom Warriors came out to Goyne Park for this week’s Iron PAX Challenge

    As usual, it sucked. According to the walker who refuses to be deadlocked, Here’s what happened.

    Set-Up: 

    • Measure out 800 meters or utilize a 200/400 meter loop.  PAX should finish 800m at cone grid.

    • Measure out 15 yards in a straight line with cones at the start and end.

    • A standard coupon is needed for this workout.

    THE THANG:

    • Run800 meters

    • 80 Merkins

    • Lt. Dan’s Magic Legs travel 15 yards. (LUNGE, LUNGE, THRUSTER WITH COUPON)

    • 14 Cactus Jump Squats (no cheat/no surrender)

    • Lt. Dan’s Magic Legs back to start

    • 80 Coupon Plank Jacks (toes down & up = 1)

    • Murder Bunny travel 15 yards

    • 14 Cactus Jump Squats

    • Reverse Murder Bunny back to start

    • 60 Merkins

    • Bricklayers travel 15 yards

    • 14 Cactus Jump Squats

    • Bricklayers back to start

    • 60 Coupon Plank Jacks

    • Lt. Dan’s Magic Legs travel 15 yards

    • 14 Cactus Jump Squats

    • Lt. Dan’s Magic Legs back to start

    • 40 Merkins

    • Bricklayers travel 15 yards

    • 14 Cactus Jump Squats

    • Bricklayers back to start

    • 40 Coupon Plank Jacks

    • Murder Bunny travel 15 yards

    • 14 Cactus Jump Squats

    • Reverse Murder Bunny back to start

    • 20 Merkins

    • Lt. Dan’s Magic Legs travel 15 yards

    • 14 Cactus Jump Squats

    • Lt. Dan’s Magic Legs back to start

    • 20 Coupon Plank Jacks

    • Run800 meters

    Coupon Plank Jacks: Jumping Jacks while in the plank position with coupon under feet. 1) Starting position: toes on coupon in decline plank position.  2) Toes jump off coupon to ground on the sides of the coupon.  3) End with toes jumping back on coupon.  This equals 1 rep (a 2-count, down/off coupon & up/on coupon).Bricklayers (movement): Lateral MOT, PAX are moving towards cones while facing the left or right side of the grid. 1) PAX stands next to coupon and does sideways coupon jump, 2) move coupon from one side of you to the other side, 3) repeat side coupon jump, 4) rise & repeat.  PAX can change which way they are facing whenever they want.  Hands must come off coupon for jump.  PAX cannot toss or roll coupon for greater distance, coupon must have the same flat side up at all times.  Coupon is always in landscape position, with PAX jumping the width (shorter side). Cactus (No-Cheat) Jump Squats: Coupon is standing upright on ground, PAX puts hands behind head, similar to doing no-surrenders. 1) PAX sits on coupon, 2) then lifts both feet off the ground at same time, 3) PAX stands and then goes straight into a jump squat off coupon. Both feet come off the ground when sitting and both feet come off the ground when jumping.Done

    Great work!  I’m gonna hurl!

    Announcements

    Congratulations to Pool Boy on reaching the 40 pound weight loss plateau!! 

    F3RVA 10 year is on Saturday
    All starts at 5am at Dogpile

    State Farm Birthday Q next Tuesday 9/24 at Bermuda!

  • Who wants some candy

    6 Iron Bridge Farmers carried themselves to Goyne Park for the latest edition of The Iron Bridge. It was a little warmer this morning, felt more like a summer morning. But still 70 and sunny.

    Start out at the cushy playground surface, which for some reason was littered with tootsie rolls, for the standard warmarama. then over to the coupon cow pasture.

    PAX take turns Farmer’s carry 2 cindies to the tree then run back while the rest of the PAX complete this circuit on repeato until all PAX do the Farmer’s carry.

    16 Curls
    16 Overhead Presses
    16 Oblique Lifts Left
    16 Oblique Lifts Right
    Beaver decided to leave the cindies a bit further which made me decide to try something new for the next COP.

    Get Lost

    3 PAX take 2 cindies each and Farmer’s carry to burnout, then run back, while the other 3 complete a triple check

    Curls
    Double clutch jump squats
    Merkins to failure (timer)
    Each PAX of would do 2 rounds of Get Lost.

    Elevens
    10 Bear crawl pull throughs- 1 merkin
    Down to 1 and up to 10

    Rifle Carry cindies back to the shed.

    Mosey across the cowpasture to the the fence for some Indigenous People’s exercises

    PAX line up at each pole on the fence
    Leg raises around the posts while the PAX in the rear Crab walks or bear crawls to the front.
    About halfway change the exercise to Turkish get ups

    Move on down to Pole Alley for more Elevens
    10 down to 1 Pole Dancers and 1 up to 10 Incline Diamond Merkins

    Mosey back over to the cushy playground surface for some Broga led by Mudslide.

    Solid PAX this morning. Beaver drove his work van (aka the candy van) all the way from Alabama to make it in time for his second attempt (who does that?) at Week 1 of Iron PAX even before the bootcamp! 

    I was blessed to lead.

    Announcements

    F3RVA 10 year is now only 1 week away!
    It also happens to fall on State Farm’s birthday. If you see him out there, be sure to wish him happy birthday.

  • No skipping Pull Ups

    YHC was a PAX of 1 for this week’s pull up training. Got the normal training in with some pull ups, dips, hollow rocks, and chest to bar pull ups. Didnt want to have a whole week with no pull ups!

  • Finally Got it Right

    I’ve been trying to get the route on the backroads to West Hundred right for several weeks now, and I finally did it. I was a PAX of 1 for Premature Acceleration this morning. But big things coming next week!

  • All Hail Sky Boob!


    15 Warriors of the gloom came out to No Toll on a crisp Tuesday morning. 14 were expecting a Rosie Q. They did not get what they came for. YHC Ghost Flagged Rosie and stole the Q


    Start off moseying to the parking lot next to the recycling area, and the PAX was awed by the sight of the alien space craft shooting through the night sky. “It’s a Sky Boob!” said the PAX. When I was finally able to get the PAX back to task and not gawking at the giant boob in the sky, here’s what may or may not have happened.


    Standard warmarama, maybe more arm circles than DTH would have preferred.
    The Thang
    10s. Just like 11s only 10s
    9 DC bear crawls-1 wide grip merkin
    Then run it back
    1 DC Crawl bears- 9 diamond dry docks


    Four corners escalator
    Adding a new one to the exicon. Need a better name.
    Double clutch Squat jumps (down for a Squat, halfway up, back down then jump)
    1st corner 25 heels to heaven
    2nd 25 h2h, 25 double clutch jump squats
    3rd  25 h2h, 25 double clutch jump squats, 25 merkins
    4th 25 h2h, 25 dcjs, 25 merkins,  25 Ball Dippers


    Quarter Pounder
    25 WW2s
    50 Oblique LBCs (25 each side)
    75 Ball dippers
    100 Side strattle hops


    100 supermans just because


    Mosey back to the parking lot
    Safety squats
    Grab a cone and do 25 squats in Cadence.


    Bttf
    Finish off with 100 curb dips


    Lots of exercises adding up to 100 today was not a coincidence. Turns out this was my 100th Q!
    Great crew today that tolerated all of the 100 counts. I thoroughly enjoyed my first time at No Toll. I was blessed to lead this PAX. Thanks for being a good sport Rosie.


    Announcements


    Serious question
    If a PAX had a heart attack in a workout, would you be able to perform CPR and keep them alive until an ambulance showed up?
    Reach out to Flatline to sign up for CPR training. Be prepared to save a life.
    Open spots available
    10/15 and 10/16
    Meatball is looking for HCs to bring a dish to the 10 year Potluck at Hugueno Park

  • Eager Beaver

    The same 2 Iron savages hit the jungle gym at Ecoff Elementary for a rare Saturday Pull Up Session. Beaver was eager to work on his pull ups. This dude always strives for perfect form. He is truly a beast. Here’s what went down.. or up.

    After the typical stretches, we hit the monkey bars.

    Hollow Rocks

    Chest to Bar Pull Ups

    Over to the tall pull up bar for some ladders. We would take turns doing multiple grips and increasing rep counts until failure

    Standard, Wide Grip, Chin Up, Narrow Grip, Dips.

    Finish up with one Pull up Negative holding as long as possible. We pushed each other to the limit to finish out. Our arms were shaking.

  • The Pre Run for the Pre Workout of the Pre Workout that came before the workout.

    2 Iron Savages hit the streets around Goyne Park for a warmup run to get ready for a busy morning. Great to catch up with Beaver and get to know a little bit more about him. Look out for a new AO in New Kent, it’s coming. Great to get a couple miles in with the Beaves.

  • F___ Thrusters

    6 Warriors came to The Iron Bridge, for an almost Decathlon. Some were already smoked from the Iron PAX Challenge full of Burpees and Thrusters, all will be cringing just from trying to grip the steering wheel for the next couple of days.


    Warmarama
    SSH, Don Quyotes, Helicopters, Plank and stretching with review of F3 Mission,  Credo, and Core Principles


    The Thang
    Another version of State Farm’s Olympic Decathlon. The CindyCathlon. 10 exercise stations over a 1 mile circuit around the AO. But what might have been the worst part was the carry exercise between the stations. Either Farmer’s Left hand,  Right hand,  rifle carry, or waiter’s carry


    Station 1
    Curls x20
    LH Farmer’s to the next station


    2
    Cindy Swings x20
    RH Farmer’s


    3
    Uneven Merkins x20
    Alternate hands on the block
    Rifle Carry


    4
    Bernie up the hill with the Cindy!x20
    PAX tried to do these without Cindy
    Down regular x20
    Farmer’s choose your hand


    5
    WW3s x20
    Rifle Carry


    6
    Blockees x20
    Farmer’s LH

    7
    Lawnmower pulls
    X10 each side (Unless your Beaver who did 20 per side) Farmer’s RH

    8
    American Hammers
    X20 single count. Rifle Carry

    9
    Thrusters (This got scratched due to time and because f@#% Thrusters after the IPC right before) Waiter’s Carry

    10
    Chest press and leg raise x20


    State Farm led us in some much needed Broga to finish.
    While not a high intensity workout like we are used to for a bootcamp, this was a steady burn that didn’t let up. The grip workout was killer. So much so, that it hurts just to pick up the remote control.


    Names, and Numbers


    Thank you F3


    The past two years have been amazing for me. The friends I have made in this brotherhood have been a Godsend.  There are so many guys that have inspired me, and pushed me to be better than yesterday’s version of myself.  I didn’t know it, but before I found F3, there was something that was missing. It wasn’t Burpees or Thrusters, or Farmer’s carries, or Bernies up a steep hill. It was Fellowship. Thank you all for your Fellowship. And if you are reading this, I’m sure that you have been Highly Impactful on me in some way.

    I was truly blessed to lead today