Author: Big Rig

  • 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!

  • The Action was in the Bleachers

    4 Knights of The Iron Bridge left the fart sack at what most people would call end of the night, as opposed to the early morning.

    YHC, Posh, and Boberry made the way from Goyne Park to the Thomas Dale football stadium. ( (Home of the Knights) After a couple of clumsy turns, YHC got the trio to the stadium as Pool Boy was already running laps. PAX did some laps on their own as YHC scoped out the stadium.

    Called the PAX over to the bleachers for a couple exercises.

    Stiletto Squats x20

    Decline Merkins x20

    Run to the top of the bleachers, then back down. Repeat for a total of 3 rounds.

    To the track for a few interval laps. Run all out, recovery lap, run all out.

    From the track we clown carred it into Pool Boy’s ride, then back to Goyne Park for Chaplain’s AbCathlon!

  • Ultimate Warriors

    It was looking like it was just going to be House Party and myself until just a few minutes before post time, when Choo Choo and Beaver rolled in. Then with a minute to spare, an FNG pulls in!  We start to mosey to the basketball court and what looks like another FNG comes in!  The Q-drenaline was real!  So with 6 Ultimate Fighters, we made our way to the basketball court.


    Mosey to the basketball court
    Standard warmarama with F3 Mission, Credo, and 5 core principles
    Wall work 3 rounds
    Hoe downs
    Heel touchers
    Donkey kicks


    NASCAR
    A Shaw-shank Special. Kind of Indigenous People’s style workout.
    Person in the back does a lap around the basketball court and comes back to the front while PAX perform a called exercise.
    Heels to heaven
    LBCs
    Shoulder taps
    Crab cakes
    Air squats
    WW2s

    Mosey to the Coupon Cowpasture and grab some coupons.


    Triple check
    Hand Release Merkins
    Curls
    One PAX runs to the tree and back


    With about 8 minutes left YHC just had the PAX Plank on their own while each of us said something about ourselves. Got to know a little bit about our 2 FNGs. They both pushed through a tough workout. Real fighters!  Seriously, Jack Links is a former boxer (and a beast!), and Tom Hardy is a veteran, who works at the V.A. and is very much into MMA and practices in Jiu Jitsu himself.
    Props to House Party who toughed out a triple workout (a run, a ruck, and a boot camp) with myself. And to Choo Choo and Beaver who also fought through a tough workout after posting all over DaVille this week.
    Great PAX today! I was blessed to lead this group of HIMs!

  • Spoke too soon

    3 Over Achievers skipped the snooze button and made the best of 5am at Goyne Park for a nice stroll to Downtown Chester. Last time Boberry and I ran here, he called out on my Run Q planning. So instead of winging it as usual, I mapped out a nice run with an extra little treat. We took Ecoff to Iron Bridge and made a left to Thomas Dale High School. Made our way behind the school to the football stadium, and the SWEET track. I could hardly hear my footsteps on their cushy track surface. We did 2 laps then made our way back. Then right after I was bragging about my sick Run Q skills, I know House Party and Boberry were impressed, I couldn’t remember the route I planned to get back. Had to improvise and go back the way we came. Still got the 5 miles and a tenth. Next time maybe I’ll wait until the run is over to start bragging. Couldn’t have asked for better company.