Author: Big Rig

  • 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

  • Flexin those Soccer Pecs

    2 soul takers made the trek on to the track at Swift Creek Middle School for another edition of the Graveyard Shift. Conditions were a cool and dark 70 and sunny. Perfect for a track workout. Here’s what the bats in the sky witnessed.

    Boberry gave me this workout a couple months ago, but he was unable to partake in it then. I thought it was a good one today prior to the Iron PAX beatdown that awaits us on Saturday. Where did he get it from?  Only David Goggins. So here it is.

    25 merkins, then run 2 laps (.5 miles)
    Here’s the challenge.
    Each half mile is supposed to be faster than the previous one.
    We made it 6 rounds (the last 2 were about the same pace. Plus another half mile cool down. 175 merkins total. We were really flexing those soccer pecs afterwards.
    BTTF for names, numbers, and COT.

    Truly blessed to lead Boberry this morning. We really push each other with these early, early, workouts.

  • Leg Day

    3 Dirty Southern beasts traversed their way into the Bermuda Triangle for what turned into leg day.

    Mosey to the basketball court for the standard warmarama
    SSH, IW, DQ, WW2s, stretch OYO

    Mosey over to the wall to put some work in.

    3 rounds In Cadence
    Hoe downs
    Heel grabbers
    Donkey kicks

    Mosey to end of the coupon cow pasture fence.
    Indigenous People’s exercise


    Lunge walk to the front skipping 2 posts after the last PAX
    Decline merkins/Turkish get ups

    Recover at the end of the fence, then on to Pole Alley

    Bear crawl
    Pole dancers and polesmokers
    To the end of pole alley

    Mosey to the pavilion for some baby cow killers, calf killers, man killers, or something like that.

    Count down from 10.

    Now that our legs are fully smoked, I took the boys out behind the shed to grab a coupon for 2 rounds each side of
    Pool Boy’s Oblique Cindy Lifts x10 IC

    BTTF for 1 minute of stretching


    I was truly blessed to lead Broadway and Pool Boy today. While my official 2 year anniversary Q is on Saturday,  today is the official date of my 2 years in F3.  I can’t put into words how much of a blessing this group has been for me, and hope I can help make it a part of something many more men’s lives in the future.

    Prayers for Bone Thugs, who’s having surgery today, and for Wildcat, who’s having an Xray.

  • Pools are closing but Pool Boy’s just getting warmed up

    Big Rig and Pool Boy powered through our pull up session, without our fearless pull up leader State Farm. YHC did his best to lead and Pool Boy is getting stronger. Here’s an idea of what happened.

    Warmarama

    Arm circles, and other chest, shoulder, and arm stretches.

    Start with some hollow rocks.

    Pull up Negatives, really try and extend these.

    Pull up ladders. 1, rest, 2, rest, etc.

    Walking jerkins (3 each way) while other PAX does pull ups or dips. 3 rounds

    Finish up with some kipping chest to bar pull ups

    Always great to get these pull up sessions in. Pool Boy has become a regular at these extra credit workouts and continues to get stronger.

    State Farm was missed but we put some good work in!

  • Labored Run

    3 SOJ Laborers set out to the Brandermill neighborhood with intentions of getting a half marathon in. Great chatter the whole way, and a scenic route put together by Boberry. Doozy must’ve felt like a caged animal at times, hanging back with us slow pokes. What was supposed to be a slow n easy first 10 miles, with a hard n fast finish on the last 3, sure felt more like a labored run the whole way on the winding running paths of Brandermill. We cut the run about a mile short of the intended 13 and enjoyed some coffeeteria in the parking lot of Swift Creek Middle. Great run with these guys!

  • Me versus Me

    2 mile warmup

    Quarter mile farmer’s carry with 2 cindies
    1st carry was 1/8th mile
    10 depth charge merkins every time I stopped. Did 4 sets
    Quarter mile Rifle Carry with exercises every time I stop.
    10 Uneven Depth charge merkins 1 hand on Cindy One on the ground
    20 Cindy Swings
    4 sets each
    Wall work
    Hoe downs x20
    Heel grabbers x30
    Cindy Hoe downs!!! x10
    3 sets
    Rifle Carry BTTF
    Oblique Cindy Lifts x12 both sides each time I stop
    3 sets
    Finishing move
    Triple clutch goblet squats while Cindy x10
    3 sets


    Rodeo Clown, Melville, and Chaplain showed up for Morning Wood as I was finishing up.
    Been awhile since I did a solo workout. While nothing’s better than working shoulder to shoulder with fellow PAX, it’s good to try some new things without messing with someone else’s workout.
    The uneven Depth charge merkins were awful, but not as bad as the Cindy Hoe Downs!