Author: Big Rig

  • All the smells

    Boberry, and YHC both had a busy day ahead of us but we decided to make sure we still got 1% better with another version of Premature Acceleration.

    Great conversation as usual, but there were many different aromas in the air. Some fresh grass (more than one kind) We passed a house party (not THE House Party) that was still getting after it into the early morning hours. As well as what we can assume was some wake and bake driving by on Courthouse. Pollen still has a strong presence. YHC may have released some methane gas into the air, but it doesn’t smell, I promise.

    With 20 minutes left we decided to push the pace and go for our own Courthouse 10k. We got the last 2 miles at close to an 8 minute per mile pace(not too bad by our standards) to finish out the 10k.

    Good luck to my M as she’s doing the Monument Avenue 10k. And happy and safe travels to Boberry for his beach trip this week.

  • Do You Have Your Life Insurance?

    4 Early Risers made it out for what will now be known as Premature Acceleration. Starting at 5am, we hit the streets of Mayfair Estates.

    Lots of chatter on many topics this morning. Consensus of the group was PapaJohns is the best national pizza chain. YHC likes Marco’s out of the chains, but was told they are regional. The book 1984 makes Heist cringe.

    YHC’s leading of the group across the streets reminded Heist to give the PSA to the group to get enough life insurance, after our near death experience crossing Hull Street.

    YHC reminded everyone to pack baby wipes in their ruck sack.

    State Farm was out doing a hybrid ruck/run by 530. We’ll give him the big data point. He got a PR for distance on the whole day, with 10 miles in 2.5 hours.

    Swoop led PAX on a 10 mile ruck of his own into YHC’s neighborhood along with Heist and others. Sadly, they didn’t do any yard work at my house, as I requested.

    YHC and Boberry were part of the first part of the ruck in the trails around Rockwood Park.

    Beautiful morning, and great to have so many PAX coming out so early!

  • What do we call this?

    3 of F3’s hardest working men got out to do some extra, extra credit. 5am rolled around and we hit the mean streets of North Chesterfield. Big Rig gave Swoop, and State Farm a tour of the neighborhood. We ran down Courthouse to the Providence Hood, YHC’s digs, and the elementary school. Great conversation as this was just the first leg of an epic triple. 3 Big Data Points were scored for each of these HIMs! Pretty awesome start to a great morning! We’re doing the hard things and laying bricks of preparedness. We emptied our tanks, but filled our cups!

    Can’t wait to do it again!

    Also need to come up with a new name for the Pre Ruck Run. State Farm suggested Premature Run?

  • Big Rig Dropped The Ball

    16 Highly Impactful Men made it out on a chilly morning at Rockwood Park. Many of whom, had just finished the morning wood Ruck. 3 of whom, had gotten a 4.5 mile run in Pre Ruck. All trying to get 1% better and getting the day started right.

    Mosey run from the furthest parking lot to the lot closest to the dog park. We would circle up near handicapped spots for the warmarama.

    SSH

    Ukrainian Soldiers

    Imperial Walkers

    Helicopters

    LBCs

    Boat hold w arm circles

    Mosey back past the flag and on to the exercise station in the woods for a triple check.

    Timer runs to the gate at the start of the trail and back while other PAX perform Merkins and Pull ups.

    Now that we got some pull ups in ,we moseyed back to the bottom of the hill before the parking lot, for another triple check.

    Timer Bernies up the hill and runs down and other PAX perform Squats and LBCs.

    Not long after we started this, YHC realized he didn’t have numbers for a triple check all this time. YHC can’t count and Hardywood said he would not be having me do his taxes this year.

    Next we crab walk up the hill and invoke some flashbacks on Mudslide from December.

    Catch me if you can, Hardest Mile style! Well it would be more like a Hardest Half.

    Partner up and one PAX does Walking Lunges and the other does 10 Merkins then chases the other until both reach the huge power line tower.

    Next would be 20 LBCs and Broad Jump Burpees to the next parking lot.

    Quick lap to the dog park entrance and to the start of the parking lot.

    Next up is 25 Flutter kicks and Bear crawl to the sign between the lots.

    Then 10 Merkins and Broad Jump Burpees to the huge power line tower.

    Finally, Bear crawl and some exercise that YHC can’t remember, back to the flag, and remember to avoid getting run over by a vehicle. That would be all for the Hardest Mile, but there was still time left on the clock.

    PAX would do a progressive run around the parking lots at 25, 50, 75, 100% speed with the final segment stretching all the way from the concession stand to the end of the last parking lot where it turns into the gravel road.

    Finish up with 6 minutes of Mary

    exercises performed in cadence

    Heels to Heaven

    Bicycles forward and reverse

    Big Rigs (Alternating straight legged LBCs)

    WW2s until the clock runs out

    Names and Numbers

    Announcements

    Here’s where YHC dropped the ball. This was Florence’s 100th post at Rocknroll! The AO that he created! Where he EHd YHC to come out and birthed YHC and many others into F3. Several told you this AO wouldn’t work, but that couldn’t have been more wrong.

    I guess the Q energy got the best of me and I completely forgot to make this announcement during the Q.

    Rodeo Clown has a fundraiser going on for Make A Wish Foundation and is only 1000$ away from their goal. Look for a link to make a donation.

    Prayers for those that need healing. Rosie’s knee. Wildcat, Florence’s MIL, DTH’s Dad, Machismo’s friend’s cancer. Also prayers for ChaCha’s daughter Elizabeth who’s expecting ChaCh’s first grandchild next month.

    Props to Rosie who made it out and Rucked for 2 hours and got a few minutes of Mary.

    Also to all those who Rucked. And to Swoop and State Farm who completed the Triple Decker Challenge with YHC. Run, Ruck, Rocknroll.

    Make sure to get out to Rocknroll in the next few weeks. There’s a Latino Market that has some great coffee, empanadas, and many other treats!

    Thanks to all PAX out there, pushing each other to get out there, do the hard things!

  • I knew where we were…mostly

    Boberry has had a marathon work week and YHC has been on a hiatus from running since his marathon. We both felt it was time to get a good 5am run in. Unfortunately for Bo, he had to get to work right after. YHC on the other hand, got a nice Ruck in and another epic beat down compliments of Mudslide.

    As usual, great conversation on the run up Courthouse to Genito, and the neighborhood in that area. YHC got us a little bit lost, but we managed to make our way back with time to do an extra lap around Rockwood.

  • Restrictor Plates and Cindy Laps

    5 Bermuda regulars and 1 Cousin Eddie posted for what we hope is the last chilly morning in the gloom for awhile at Bermuda Triangle. YHC, Posh, and State Farm were already pretty smoked from another morning wood pull up session just a few minutes prior. Little did our Downrange friend, (Unibrow) who’s joining while working at Fort Gregg-Adams, know that we would be doing this post with restrictor plates (Rucks, weighted vests) Luckily State Farm just got himself a brand new shiny one and brought his old one. Here’s what he got to experience.

    Mosey to the basketball court for the warmarama.

    All performed in cadence.

    SSH, Don Quyotes, Ukrainian Soldiers, Crunchy Frogs, Merkins, Arm Circles

    Mosey to the playground to pick up Cindy. PAX will take turns doing laps around the track carrying Cindy as other PAX performs exercises almost the duration of the workout.

    First set of exercises Merkin/Mountain Climber burnout

    AMRAP Merkins at the bottom of the hill, Bernie to the top and do 50 Double count Mountain Climbers, then Crawl Bear down and Repeato 2 times

    Back over to the playground for the next 3 sets

    PAX will rotate between

    Switch grip Jerkins 10 reps or walking Jerkins and Stiletto Squats 20 reps

    Next PAX would partner up for a Dora. 1 PAX runs to the light near the basketball court while other performs exercise.

    100 hanging leg raises

    100 incline merkins

    Mosey back to the flag with Cindy for 5 minutes of Mary.

    Each performed In Cadence

    LBCs

    Seated Bicycles (Forward and Reverse)

    Heels to Heaven

    Finish off with a few Ric Flairs to allow Florence to show off his best Nature Boy!

    Names and Numbers

    Unibrow could be posting with us more in the coming weeks. Give him a warm F3Rva welcome.

    Prayer Requests

    State Farm’s M having sleep issues. Florence’s MIL, and Wildcat with upcoming cancer scans. Broadway’s daughter’s migraines. Pray that all these get swift resolution in the best way possible.

    Also pray for all those affected by the Key Bridge collapse this morning near Baltimore.

    Thanks for letting me lead today. It was a pleasure and a blessing!

  • Are you sure that’s mud?

    So State Farm and YHC decided to do a little extra credit this morning and did a pull up session for morning wood. We were planking in between sets of pull ups when YHC felt a fart coming on. Decided to try and squeeze it out and realized it was not just a fart just a bit too late! YHC had to hot trot back to the vehicle where luckily, there’s always a supply of Huggies. We’ll spare the details between here and the start of the Q.

    530 came as did Posh, and we moseyed over to the Taco Truck pad for the warmarama with our Rucks/weighted vests strapped on.

    Started with the usual Side Straddle Hops then on to Don Quyotes when YHC noticed some mud on his brand new shoes. State Farm who was privy to what happened earlier asked “Are you sure that’s mud?”

    Well we finished the rest of the warmarama and hit Bermuda’s version of Quadzilla’s Hill wit the Rucks on mind you.

    11s

    Start with 1 calf raise on an incline at the bottom of the hill and Bernie up to the top for 10 decline merkins

    Another set with Incline merkins at the top and double count ball dippers at the bottom

    Mosey back to the flag for 7s removing the Rucks.

    1 Burpees then run to the bathhouse for 6 donkey kicks

    We felt like we had super speed doing these after removing the Rucks!

    Next we moseyed over to the picnic pavilion and did a long set of chair dips

    Then some of Big Rig’s favorite Ab exercises in Cadence

    Folding suitcases (think crunchy frogs on crack!)

    Ric Flairs

    Seated Bicycles Forward and Reverse

    Big Rigs (Alternating Straight Legged LBCs)

    Mosey back to the flag for a few minutes of Broga led by State Farm. YHC had to use the Huggies to wipe the uhh… mud off his shoe.

    Announcements:

    State Farm has the Q at Satan’s Hill on Friday, he’s also signed up for the 10k at Ashland’s Railroad Run if anyone is interested in joining on Saturday, March 23rd.

    Names and Numbers

    Prayers for Florence, who’s having a tough time shaking a bad cold, and to all the wounded warriors out there.

    YHC was blessed as always to lead.

  • He can’t do Side Straddle Hops?

    YHC was still Downrange in Roanoke and posted at The Pain Train with 12 other PAX. Piney was the Q and started out with what was thought thought to be the standard Side Straddle Hops until Bundy pointed out that he does them backwards. It took YHC a moment of watching with a puzzled look, before realizing what that meant.

    After the standard warmarama we moseyed over to the fields for a Circle of Pain. One PAX would carry a Cindy to the light pole on the other side of the fields and back and call out an exercise for other PAX to do. Lots of exercises that will be coming to an AO near you. The final exercise was the Star Hop, which Piney was doing backwards as well. PAX got a good laugh watching this attempt.

    Bttf for names and numbers.

    Great PAX today! Looking forward to posting in the Noke again!

  • Fun run and Roanoke Ruckers

    YHC was downrange in Roanoke and got a long run in for marathon training. Summitted Mill Mountain right at the 20k mark and it was a hard trip down the mountain. 16 miles logged then great to catch up with Legz (a former coworker), who got a training Ruck in for GTE. They finished their ruck a bit earlier then expected but he hung around for some coffeeteria with YHC. Thanks Legz!

  • Wet, Wild, and Wonderful, but PAX stayed dry

    5 Bermuda gloom warriors stormed the Bermuda Triangle after the storm the night before soaked the grounds of Goyne Park and Ecoff Elementary. Call YHC a softy, but getting soaked was not part of the plan. We made our way to the (covered) main entrance to the school for the standard warmarama.

    All performed in perfect cadence.

    SSH, Cherry pickers, Don Quyotes, Imperial Walkers, Arm circles, LBCs, Merkins.

    From there, we moseyed our way around the school to the basketball court where there was a paved covered area near a wall. YHC was thinking of doing a triple check, or a Dora but with an odd number of 5 I got a little lazy and just did a Dora without partners. Each individual PAX would complete the following,

    4 sets 25 Mike Tyson pushups

    4 sets of 25 Apollo Onos (Super Skaters deadlift) alternating legs

    4 sets of 50 Calf raises

    Running to the other end of the basketball court and back.

    Followed by one minute of the People’s chair

    Next we moseyed over to the school bus pickup area

    All PAX would sprint a lap around the lot and perform 5 burpees back at the start/finish mark. Repeato.

    Mosey back to the parking lot and to the (covered) picnic pavilion for some ground work, Abs! (my favorite)

    All performed in cadence.

    Start off with some Big Rigs (Alternating Single straight legged LBCs)

    Ric Flairs (I got this from E.F. Hutton but didn’t get a name for it) Heels to heaven with one foot over the quad of the other leg.

    Seated bicycles forward and reverse (ouch)

    Mosey back to the flag for 1 minute of stretching.

    Great to lead this group of men today. YHC hasn’t posted at Bermuda in a few weeks due to life happening and was happy to be back.

    Prayers for Florence, who’s mending his ankle after the Frozen Triangle, as well as other PAX needing healing. Also prayers for a coworker, who found out he may have some spots that could be cancerous.

    Announcements

    Of course sign up for Grow Ruck and check Slack for training Rucks.

    YHC is blessed as always for this group we call F3