Author: Big Rig

  • 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.

  • Graveyard Pre Run in Old Hundred

    YHC was a little excited for the morning’s activities and had to get an early start. Ventured into the Old Hundred neighborhood across the street from Swift Creek. Got an easy 5k in before the next shift.

  • Egypt ain’t got nothin on these pyramids!

    4 Bermuda Beasts came out for the latest 5 am OTB Pull up and Dip Session at Goyne Park. Cool morning was a good reminder to have those gloves ready when the cold weather comes. Those pull up bars will freeze that grip.

    It was mostly our standard Pull up and Dip session.

    Pyramid take turns, increase the rep count by 1 each set until maxed

    Hollow Rocks x10 3 sets

    Partner Pull up and dip pyramid

    1 pull up 4 dips Increasing each set

    Walking Jerkins

    8 reps x3 sets

    Finish with 3 Negative Pull ups. Holding the pull up as long as possible.

    Great work by this Fearsome Foursome!

  • Who knows what a cassette tape is?

    With The Red Hot Chili Peppers Blood, Sugar, Sex, Magik album going on Boberry’s Bluetooth Speaker, 2 Sailors set sail around the track at Swift Creek Middle. The moon was just about full and the bats overhead, here’s what they may have witnessed

    Mosey to the track for the standard warmarama, with a little extra stretching. The workout was pretty simple. Perform an exercise, and run a lap. Keep adding another exercise after each lap. Focus on perfect form!

    20 Merkins, 
    20 Merkins, 20 Goblet Squats, 
    20 Merkins, Goblet Squats,  Oblique V ups 20 each side
    20 Merkins, Goblet Squats, Oblique V ups, Groiner Jacks
    20 Merkins, Goblet Squats, Oblique V ups, Groiner Jacks, Ball Dippers Double count,

    Great conversation with Boberry this morning. Lots of talk about music, 1st cassette tapes purchased as a kid.


  • Something New


    4 Goyne Park Warriors met up at the jungle gym for RVA’s most unique regularly running OTB workout. The Pull-up Session.


    Without our normal Q on hand, YHC did his best to hold it down.


    Started with the usual warmup, then,
    Hollow Rocks
    Pull up pyramid


    Then a little bicep focused triple check
    Chin ups
    Jerkins with Chin up grip
    Some Curls for the girls with Cindy


    Another Pull up pyramid


    Then finish out with 3 negatives holding as long as possible


    PAX finished STRONG!

  • Exit Sandman, Enter Shark Tooth


    13 Diamond Dogs (One 5 year old FNG!) came out to Rockwood Park for the latest edition of Rocknroll. Temperatures were a cooler 70 and sunny, perfect for the beatdown that was about to ensue.


    Start with a mosey lap around the parking lot, then circle up near the power tower for the standard warmarama.

    SSH, Don Quyotes, Helicopters, Imperial Walkers, Ukrainian Soldiers, Merkins, LBCs.


    Mosey back to short columns near the flag for a triple check.
    Polesmokers, American Hammers, timer runs to the yellow pipeline and back(60 yards?)


    Mosey to the concession stand for another triple check
    Hoe downs, chair dips, timer runs to the first set of bleachers, then Bernies up the hill.

    7 of Diamonds ON CRACK
    Mosey to the baseball field for an Epic version of 7 of Diamonds in the outfield to keep the infield looking nice.

    Exercises in increments of 7. Add 7 reps and a new exercise, each trip around the bases.
    Start at home plate and run to 1st (or the light pole in right field) perform reps
    Karaoke left to 2nd (center field)
    Bernie to 3rd(light pole in left field)
    Karaoke home (grass above the actual 2nd base)


    Exercises were performed in the Double Clutch variety. (I.E. Merkin: Down all the way, come up halfway, then back down, then all the way up = 1 rep)
    Round 1 
    7 Double Clutch Merkins
    Round 2
    7 DC Merkins, 14 DC Jump Squats
    Round 3
    7 DC Merkins, 14 DC Jump Squats, 21 DC WW2s
    Round 4
    7 DC Merkins, 14 DC Jump Squats, 21 DC WW2s, 28 DC Alabama Prom Dates


    This was a real time killer, especially the WW2s. PAX pushed through and killed it. Our FNG, Beaver’s 2.0 made the infield dirt his sandbox. He was asked to clean up after himself. Welcome Shark Tooth! (he wouldn’t go for Sandman)


    Done just in time to mosey back to the flag for Names and Numbers.
    I was blessed to lead this PAX.


    Prayers for all those affected by the hurricanes.


    Announcements
    We have some Family Events on the calendar in the coming weeks.


    F3 Family Camping Trip
    Friday October 25th through Sunday 27th. Come for as much or as little as you can
    Meatball and DTH or Slack for details


    Saturday, November 2nd – Daddy Daughter Dance from 7-9. Check Slack for invite. Hit up Meatball, Big Rig, Pool Boy or Rudy.