Author: Big Rig

  • A Long Runner, and A Double Dipper

    As YHC is getting further into marathon training, the long runs keep getting longer and longer, it sure is nice having some company for these runs Got to catch up with Boberry for about 5 miles, i think, for the second week in a row and chat about what we have going on, coming up (Boberry has The Willis River Fat Ass Trail Run, which is free btw. As well us training for GTE. YHC has a marathon to be named later) and previous experiences (Boberry’s Blue Ridge Relay) We took a pit stop at about 555 to cool down and get a quick snack, Boberry went with the Ruck crew, and YHC finished the long run.

  • Need Some Ladies In This Group

    19 Rocknrollers made it out despite the chance for some inclement weather this morning. Lots of PAX double dipping with Morning Wood Ruck Training (or marathon training) followed by Rocknroll

    Here’s what the heckler who said we need some ladies in our PAX may have seen.

    Mosey over to the basketball court for the traditional warmarama.

    Then over to the parking lot in the middle of the park for some 11s Merkins and Lieutenant Dans

    Next lot over for Four Corners prostitute style

    10 Mike Tyson pushups

    20 LBCs

    30 Toe taps

    40 Merkins

    Over to the picnic tables in front of the concession stand for 2 sets In Cadence of chair dips at 2 different speeds. 1st half slow then fast for the second half of each set.

    Mosey over to the baseball field for Chaplain’s world famous Indigenous Polesmokers. This is a Bermuda Triangle staple. This version was done using the poles in the outfield fence, starting at the 3rd base foul pole and PAX would work all the way to the 1st base foul pole. The traveling exercise was a bear crawl, with some modifying to walking lunges.

    Now on to the hill near the concession stand for a modified Dora

    Pairs would take turns bernieing up the hill and running down and do the following

    100 DC Ball dippers

    100 Squats

    Some PAX went ahead and added monkey humpers.

    Mosey back towards the flag, but a stop at the playground for some 2 more sets of chair dips.

    Back to the flag for calf raises, slow and fast sets like the chair dips. One set duck footed, then 5 burpees OYO, then pigeon toed, 5 burpees OYO, then your Standard calf raises, then 5 more burpees OYO.

    Finish up with some seated bicycles and American Hammers.

    YHC was honored to lead this PAX today. Even with the bad weather being called for, it was a strong turnout for Rocknroll. Lots of Ruckers this morning for Morning Wood. YHC is getting into the higher mileage for marathon training and may have to skip a couple of Rocknrolls in the coming weeks, in order to get the miles in. The tank was pretty much empty by the end of this Q, but the PAX pushed me through.

    Lots of Ruck training going on for GTE 47 including tomorrow at Forest Hill Park at 7 am. Check Slack for other opportunities.

  • Hardywood’s Hardest Mile was

    Exactly that! When I posted the idea to Slack, I didn’t really think anyone would want to do this nonsense. Enter Hardywood! Who originally suggested we do it that first weekend in December, with less than a week to prepare. Luckily, he forgot that weekend was Magnum PI day, and our schedules didn’t align until the final Saturday of the year. YHC got some training in for this CSAUP, but it would have been challenging even with 3 months of training. As I heard Hardywood say last week, to paraphrase, “True growth comes when there is some doubt”. I definitely had some doubt about this one. But all 7 PAX pushed and got it done! Here’s what we did. It was simple, but oh so challenging!

    1/4 mile of each

    Walking Lunges, Broad Jump Burpees, Bear Crawl, Run.

    YHC, got out early to mark each 100 meters to give PAX the option to split up the exercises to get them completed(Thanks DTH, for this idea) A couple of PAX, completed the exercises unbroken. Monsters!

    YHC did the lunges unbroken, but split up the burpees and bear crawls.

    Props to Offshore for making the trip down, and even made it for an even earlier version of a Morning Wood run with Hardywood, and YHC. And all PAX gutted through a DTH beatdown at Rocknroll. (No burpees were held back!)

  • Murph Monday on a Tuesday

    4 amigos came out on a frosty 70 and sunny morning, these strange occurrences happen when you’re in the Bermuda Triangle. It was a small PAX, but they put in some SOLID work! Here is what they got done.

    Started out with a standard warmarama at the basketball court. Nothing special here. Mosey over to the playground inside the track for a slightly modified Murph with no weighted vest.

    Each PAX would perform 5 sets of each and then do a lap around the track.

    5 pull ups, 10 merkins, 15 squats

    Repeat 4 times. Total 100, 200, 300, 1 mile.

    I underestimated this PAX as we completed this version of a Murph (only about 1 mile of running instead of 2) in I believe was under 25 minutes. Who knows how fast Posh would have been done, had he not slowed down to keep from leaving us in the dust.

    We moseyed back to the basketball court for some Broad Jump/Bernie suicides.

    Then moseyed over to the entranceway for some walking lunges. We all were trailing Florence for these and got to admire his always perfect form.

    Then a short jog around to stretch legs out after all the lunges.

    Back to the flag for the COT.

    YHC took us out.

  • Bermuda Triangle

    5 zombies ventured into the cold mist of the Bermuda Triangle. It was a great morning for the living dead to put this AO to some good use on Halloween.

    Mosey over to the picnic pavilion for a typical warmarama

    SSH IC, Don Quyotes IC, Imperial walkers IC, LBCs IC, American Hammers IC

    Multi tasking

    Slow and fast calf raises while doing arm circles

    Dora

    run to the parking lot and Bernie back and complete the following

    100 chair dips

    100 squats

    100 merkins

    100 ball dippers

    Mosey to the playground inside the running track for a clunky triple check

    PAX does the following

    Toes to bar

    Walking jerkins (walk hands to each end of one dip bar and do a jerkin)

    timer does a lap

    Mosey to the Graveyard (basketball court) for zombie suicides

    Sneaky lunges (walking lunges on tippy toes wit hands out like zombies) for the duration of Thriller. Stopping at each quarter of the yard for mountain climbers, then kick throughs on the second round.

    State Farm had to jet so we chased him back to the flag. He made his departure as the PAX headed for the wall of the bathhouse for the people’s broken chair (one legged wall sits) followed by a standard people’s chair.

    Made a short run around the parking lot with multiple Burpee stops to finish off with 5 burpees.

    Names and numbers

    Announcements

    Ruck for food on November 11th. No Rocknroll. Meet at Twin Team at 6 am

    Prayers for Florence that he is guided on his career path. And Prayers for Shaw-shank and his family with his newborn.

    Have a Happy Halloween!

  • Quadzilla’s Hill

    It was just before post time and YHC was getting some stretching in when what looked like DTH’s truck going the wrong way towards the entrance/exit to Rockwood Park. Here’s what he missed.

    Mosey to the basketball court for the standard warmarama

    Side Strattle Hops, Don Quyotes, Imperial Walkers, Helicopters, LBCs, Flutter Kicks, Merkins all IC.

    Mosey back to the parking lot for an Indigenous People’s Run around the parking lot with a little twist. PAX at the rear did 5 Lieutenant Dan Burpees and ran to the front. Every time we got a new front runner All PAX did 10 merkins. The leader got to set the pace and Touchdown was leading when Chaplain was the trailer and torched the pace. I think Touchdown might have had to walk home after this Q.

    After every PAX got to do their burpees and 120 merkins we moseyed over to the parking lot on the other side of the playground. YHC overheard a fellow PAX talking about how his abs were sore from a Q earlier in the week. Almost felt kinda bad for what was going to happen next.

    PAX would do a few rounds of a Dora.

    PAX partner up to complete the following while high stepping to the other side of the parking lot and back

    100 double count Imperial Walkers

    200 double count Toe Taps

    100 double count Imperial Walkers

    Next round

    100 WW2s

    100 Alternating 1 leg out LBCs (like Freddie Mercuries only slower)

    100 LBCs

    PAX would run normal to the other side of the parking lot and back.

    Now to mosey over to the bottom of the hill near the concession stand (which today will be called Quadzilla’s Hill) for one final Dora.

    PAX will Bernie up Quadzilla’s Hill and run down the stairs and do the the following.

    100 double count Ball Dippers

    100 Stiletto Squats facing down the hill

    100 Copperhead Squats

    After plenty of moans and groans PAX managed to conquer Quadzilla’s Hill. But YHC decided to make one final Bernie Sanders up it on the way to mosey back to the flag.

    PAX circled up for planking and holding at the bottom of a merkin for a few 10 counts.

    YHC meant to do a round of Mankillers sooner, but there was just enough time left for the Doozy Classic. Counting down from 10 to 1.

    It has been a while since YHC had the Q at Rock and Roll. Always great to lead this group of guys!

    Ruck for food November 11th

    Second F lunch on Friday (not Thursday) at Rusty Taco. Oyster’s paying?!

    Check Slack for details and more things F3.

  • Always stay classy

    4 running PAX came together for a Sunday Funday run. YHC already knew Legz from working at The Hotel Roanoke back in the mid 2000s and a previous post earlier this year, but got to run with a couple others I haven’t gotten to meet before. Got to chat with each of them a bit during the run. Legz, and Freddy Mac both recently did the Blue Ridge Relay and are seasoned runners. Rapino is no slouch, he started doing triathlons 25 years ago. Very inspiring, as he was diagnosed with Multiple Sclerosis 12 years ago, but no way you could tell.

    We met up at the Sweet Donkey Cafe near Roanoke Memorial did a nice route around South Roanoke and then into the city. YHC had to relieve himself and cut off into a parking garage. Rapino decided that was a good idea as well and saw that YHC had found a drain to go in and Rapino was impressed by this classy move, as opposed to just using the wall. We made our way back towards Memorial Hospital, and cut through River’s Edge park back to The Sweet Donkey.

    6 miles logged and some stayed for coffee. A good time was had by all.

  • Lesson Learned

    YHC had finished a little pre run but no other PAX at the post time of 630 at Star City @ Wasena Park . Thought maybe they changed it to 7 and failed to update, or maybe due to the weather. Even though it had stopped raining for almost an hour. Decided to keep myself busy running up and down the steep hill around the corner up to Wasena Ave. Came back at close to 7 and still no other PAX. These Roanoke guys must be a bunch of softies, it was barely a drizzle.

    YHC skipped the warmarama since I had gotten plenty of running in.

    Broad jumps across the parking lot and bear crawl back.

    I wasn’t getting into it with the right intensity so I decided to kick it up a notch. Grabbed the weighted vest and did a set of stiletto squats on the curb. Run a lap and repeat.

    Ran into the neighborhood and made the climb up to Wasena Ave again. Found a nice hill and did spider man mountain climbers at the top and merkins at the bottom. Bernie Sanders up the hill each time. Did this 6 times.

    Made my way back to the truck and still no other PAX. Did a couple more sets of stiletto squats and merkins.

    Put the vest away and hit the greenway. Did about 2 miles stopping 6 times for chair dips.

    Back to the flag for some stretching and that was it.

    Shortly after, I received a text from one of the regular PAX. Turns out they audibled to a parking garage due to the weather. I learned my lesson. Always reach out beforehand when downrange, to confirm details of a workout.

  • 14 second run and beware TMI

    YHC was eager to get started on this cool morning at Rockwood Park for another version of morning wood. It was almost as early as a Graveyard Shift. So 5 am I started the Running timer on my Garmin watch and got to steppin. Shortly after I began I glanced at my watch and it was stuck at 14 seconds. My watch had taken a sh*t. So everything I did after that did not actually happen. I may have done about 5 miles then got my ruck sack and started a lap and uh oh…. YHC had to take a sh*t. Tried the restrooms near the tennis courts. Locked. YHC thought about going into the woods, but remembered a porta potty. Thought about running, but that wasn’t going to end well. It was a very long and uncomfortable hike over to the loo, but YHC made it. And can’t tell you how glad I was to have baby wipes in the ruck sack! Finished up and made the way back to the flag to catch some of Mudslide’s Broga and took part in State Farm’s first beat down at Rock and Roll. So that was a very long story about a 14 second run.

  • Monkey Humpers for an audience

    YHC had the Q for another version of the Bermuda Triangle. We started to mosey to the basketball court when we saw a car that looked like it was going to pull into the entrance. YHC called for the PAX to welcome them by doing some monkey humpers at the speed bump. Surprisingly, the vehicle decided to pull away after watching for a moment, so we moseyed over to the basketball court for the standard warmup with some side planks at the end.

    YHC remembered doing some donkey kicks in last weeks Q, and decided to try a different variation.

    Donkey kicks

    10 from left side plank position

    10 right side

    10 normal

    Then walking lunges to basketball goal and back

    YHC hates lunges

    11s

    Lieutenant Dans down from 10

    Groiners up to 10

    Mosey to the playground inside the track

    Quick trial of partner assisted muscle ups (need to figure out a better way to do this) Mosey back to the parking lot

    Mankillers counting down from 10

    OYO 50 DC Imperial walkers then

    50 DC toe taps

    Mosey over to the football field

    21s

    Merkins counting down from 20

    Jump squats up from 1

    I believe all PAX made it down to 8 merkins before YHC called the PAX back to the flag to stretch for about 2 minutes.

    Names and Numbers

    Announcements

    SOJ lunch Thursday @1145

    Final Iron PAX @Satan’s Hill on Friday w/Boberry

    State Farm has the Q @Rock n Roll on Saturday

    Dr TryHard’s 5 year Q @The Forge on Thursday (No Thursday Bermuda Q)

    Check Slack to stay up on upcoming events.

    Prayer Requests

    Pray for a family friend of State Farm dealing with Mental Health.

    Such a great crew at Bermuda Triangle. I hope to make it on a Thursday soon!