Author: Big Rig

  • Ascending test… What?

    YHC was ready for a 1 year F3 anniversary Q last week until some crazy bug hit me the night before. PAX started rolling up and we moseyed on over to the basketball court for what was to be a Big Rig Beatdown. Here’s an idea of what happened in the dark.

    Warmup

    SSH IC

    DC IC

    Imperial Squat walkers IC

    On your 6

    Legs in and out while doing arm circles IC

    Heel taps IC

    LBCs IC

    10 merkins oyo

    Warmup complete

    Time for some real Ab work

    Alternating stiff legged LBCs IC. Like Freddie Mercuries only slower and slightly different motion

    American Hammers IC

    Oblique V ups both sides IC

    one more round of Alternating stiff legged LBCs IC

    This is where things got interesting. With Florence having to push back his 5 year anniversary Q, YHC felt a deep dive into the Exicon was necessary to truly honor our fallen brother. We did a modified triple check on the basketball court.

    2 PAX would perform a broken wheel barrow (holding only one leg) while the other PAX performs Ascending Testicles on the wall. (Basically Balls to the wall starting out at an angle and walking hands in to vertical)

    Only 1 round of this seemed necessary

    We moseyed our way towards our vehicles but stopped for some of Chaplain’s Indigenous polesmokers PAX got to choose their own traveling exercise.

    Moseyed over to the hill next to the football field for A Dora

    100 DC Ball dippers for Florence

    150 DC Mountain climbers

    200 merkins

    PAX would Bernie Sanders up the hill and run back down. The ball dippers followed by Bernie Sanders up the hill were real quad killers.

    Mosey back to the flag and break up in teams of 2 for merkins and toe taps followed by a few minutes of Broga led by Mudslide.

    Great to be back after being hit with some type of bug last week. Been a great 1 year being a part of F3. I am truly blessed to have found this amazing group. God is truly great.

    Names and numbers

    Announcements

    Love for LIV on this Saturday. Check Slack for details

    Prayer requests

    Pray for a close family friend of Posh who just passed away last night.

  • Trail Mix

    YHC had just gotten 5 miles pre run before the pre run with Boberry. Neither of us had any route planned out. Boberry suggested a trail run. We hit the trail on the other side of the river. I would say I barely have even a little bit of trail running experience, but always glad to try something new, especially with someone who has a better idea of what they are doing. Great to catch up with Boberry as our paths have crossed on many occasions, but got to get to know him and his story a lot better. Also glad to run with a more seasoned runner. Hope I didn’t slow him down too much. We made it back with about 10 minutes to spare before the convergence. Caught up with a few PAX and YHC hit the road.

  • Bermuda Triangle

    9 Citizens of the RVA were sucked into the vortex of the Bermuda Triangle. They had to perform various exercises before they could make it out. Here’s what may or may not have happened.

    Mosey over to the basketball court for a warmup right into an Ab session to prepare for the Fall Beach Season.

    Standard warmup with SSH, Don Quyotes, Ukrainian soldiers, Helicopters,Merkins

    Into the ground session

    LBCs, standard, one legged, both legs out performed In Cadence

    WW2s

    Penguins (heel touchers)

    Imperial walkers 30 double count increasing the pace as we go.

    Mosey back over to the pavilion near the flag.

    Triple check

    1 PAX planks while another does toe taps on or near the planker, as the timer runs to the short fence and back.

    3 rounds of each exercise for each PAX

    One more triple check

    1 PAX does chair dips as another does Merkins as the timer runs to the far end of the parking lot and Bernies back

    3 rounds.

    Mosey into the field at the entrance for some football training camp Up Downs inspired by Remember The Titans.

    Circle up

    Every PAX either runs in place, does Skaters or squats until the Qs call to do a Burpee or Power Roll. Did this for a few minutes. I think it was about 10 burpees.

    Mosey back to the basketball court for a Merkin ring of fire. Each PAX planks while one chooses their own variety of Merkin

    Mosey back to the flag for some Broga compliments of Mudslide.

    Names and numbers

    Prayer request for Liv at the Alamo. She is a 7 month old girl who has had multiple surgeries and is having a hard time. Watch for a fundraiser, possibly a tshirt drive on Slack as well as other activities and events.

    The number of regular PAX for this AO has grown over the summer. Really great to see!

  • Bermuda Triangle Basketball?

    5 Bballers showed up for a Big Rig Beatdown at Goyne Park in Chester. It was Mudslide’s first time at this AO and I believe he was pretty impressed and he didn’t even get to see half of it. Here’s what YHC had in store for them.

    Start out at the basketball court where the school left out the basketballs.

    Warmup right into the workout.

    Started out with high knee kicks(not sure what else to call them)

    SSH, Don Quyotes, Helicopters,

    LBCs In Cadence, regular, one leg out, both legs out,

    American Hammers

    Heel touchers

    Merkins

    Mosey over to the playground for some abs for running. I got some funny looks when I said something about this before we started.

    A Dora. Partner up, YHC flew solo.

    Each team would complete the following while the partner ran to the transformer and back.

    100 hanging leg raises

    200 Toe taps

    300 Imperial walkers

    I call this Abs for running because the legs get heavy on long runs and this helps strengthen those muscles.

    Mosey back to the basketball court for a few games of knockout. Pretty sure most everyone played this in gym class. 2 basketballs, line up at the free throw 1st person shoots, then the second. If the second person makes it before the first, the first one is knocked out. Once you are knocked out you have to do 10 burpees. Winner gets to pick an exercise for everyone to do. Florence won the first 2, and I think State Farm won the 3rd.

    Stay on the court for a couple rounds of Suicides.

    Mosey back to the flag for some curb dips (chair) and Carolina Dry Docks x2 In Cadence

    Mudslide led us with a couple minutes of Broga.

    Names and numbers. Check Slack for announcements.

    YHC took us out.

  • Morning Wood

    It was 2 early birds for the Morning Wood. Glad to have the Chaplain there to run with YHC today before Gomer’s beat down. Conversation was aplenty as we discussed how to balance our lives between home life, and F3. Something we both had to work on this week.

    It was a good run on the usual trail. About 2 miles logged. We didn’t solve all the problems in the world, but I felt a lot better heading into the rest of the weekend about what is going on in my life. Just reminded me how important F3 is to me.

    Happy Father’s Day to all the Dads!

  • Alamo

    10 strong made it out for beautiful morning at The Alamo. I’m told it’s a small group for this AO but they brought it!

    Circle up for the usual intro and a warmup

    Multiple exercises performed In Cadence

    SSH, Don Qs, Imperial Walkers 30 count In Cadence(Speeding up the count as we go), LBCs ( regular, and Chums one legged LBCs) Canoe holds with arm circles.

    Next we would go for a run around the neighborhood for a somewhat golf inspired workout. Stop at every intersection and perform an exercise, adding an additional exercise at each intersection and increasing the reps in increments of 3.

    3 burpees

    6 squats

    9 WW2s

    12 Double count Mountain climbers

    15 merkins

    18 monkey humpers

    21 LBCs

    24 calf raises

    27 American Hammers

    We stopped adding exercises at 27 but we did 3 more full sets I think.

    I believe we did at least 36 burpees

    @NancyLopez got a sprint in on the way back to the flag. He thought we were stopping at an intersection, but I threw him a curve and kept going.

    Back to the flag for some Alabama prom dates and Supermans.

    I believe it was Pele who led us in some Broga to finish.

    Names, numbers, prayers and announcements.

    Prayers for McGruff’s neighbor who passed away too soon at 31. Pray for her family to get through this trying time.

    Great group at the Alamo! Lots of PAX I’ve never had the opportunity to post with. It was a great group to lead, even with Negative Nancy!(Just kidding!)

  • 39s, 13s, and a Black Cat.

    It was 4 of us starting out at the latest edition of Rockwood Park’s Rock n Roll. Beautiful morning for a birthday Que. By the time it was over with, I don’t think any of the PAX will forget how old I am any time soon. We started out moseying over to the parking lot on the other side of the playground and a black ?‍⬛ crossed the road right in front of us. Not that it was going to stop us. Here’s what went down.

    Circled up for the usual intro and warmup

    Various exercises performed In Cadence

    SSH, Imperial walkers, Don quyotes, Canoe holds with arm circles, variations of LBCs, merkins. Just as we finished the warmup McRib showed up to make our foursome a fivesome.

    Next we all performed 3 sets of exercises at each end of the parking lot.

    39 chair dips, 13 merkins

    Mosey over to the small hill near the concession stand.

    39 double count mountain climbers at the top of the hill

    Run down the hill

    39 squats at the bottom

    Bernie Sanders up the hill 3 sets

    Next an Indigenous Native American run all the way to the start of the gravel road and back with the trailer doing 5 WW2s and running to the front.

    3 more sets of exercises at each end of the parking lot near the playground short ways

    39 double count toe taps

    39 double count Imperial walkers

    Next we would do a lap around the park, stopping at each speed bump and doing 13 SSH (7 speedbumps). Good conversation during this lap. Got to hear how Wet Bandit, and McRib got their names. (Both good stories)

    Next up wasn’t quite the finale, but it was what I was building up to.

    2 things I hate and I decided combined them to make 1 rep.

    Lieutenant Dan Burpees(lunge, lunge, squat, burpee)Mudslide suggested doing the burpee first.

    3 sets of 13 performed at each end of the parking lot.

    It was also at this time that a lot of the baseball teams were showing up, so it was nice to kind of have an audience.

    Next we moseyed over with some Bernie Sanders,to the basketball court without the fence around it.

    Chum’s one legged LBCs x13 each side, then 13 with both legs straight and off the ground. REPEATO.

    39 Alabama Prom Dates In Cadence

    39 Supermans NOT In Cadence

    Mosey back to the flag for a couple minutes of Broga led by Mudslide.

    Circle up for names, numbers, and announcements.

    Great morning for a workout. It was a small group, with a lot of regulars at other AOs for SOJ takeover, but a good PAX. Everyone pushed through and got it done!

    Check Slack for everything going on.

  • Flying Solo

    YHC got an early start this morning. I was eager to try out my new watch I got for my birthday. I was pretty sure my old watch was shorting me mileage and I was correct. I was having the worst time getting my pace under 10 minutes per mile and today I was right at 9 minutes per for 6.2. Took a couple laps around the park and a couple half pipe loops on Courthouse. I made my way back to the parking lot at 6 am for ruckers and 630 for runners, but I was flying solo. Put the ruck on and grabbed a 30lb dumbbell and did a lap around the park. Beautiful morning for a Birthday Que!

  • Bermuda Triangle

    We only played the front 9

    It was a 5some at the Bermuda Triangle at Goyne Park in Chester. YHC was thankful for the beautiful morning. We were missing a regular but had 2 newcomers to the Triangle. Here’s what happened.

    We started out with the usual warmup

    Side Strattle Hops X15 In Cadence

    Don Quyotes x10 IC

    Imperial Walkers x10 IC

    LBCs x10 IC

    Merkins x10 IC

    Mosey over to the playground for a pentuple check

    3 sets each

    10 Pull ups

    10 Jerkins

    20 balldippers DC

    15 toes to bar on the monkey bars

    20 chair dips

    We moseyed over to the disc golf course(something we only recently discovered since it has gotten light enough)

    YHC has been trying to figure out something to do on this ever since I found out it was here.

    We would do the following at each hole, running between each hole

    1 1 Burpee

    2 2 Burpees

    3 3 Burpees

    4 Lt. Dans, 3 burpees

    5 Lt Dans, 3 burpees

    6 Lt. Dans, 3 burpees

    7 Merkins, 6 Lt. Dans, 3 burpees

    8 Merkins, 6 Lt. Dans, 3 burpees

    9 Merkins, 6 Lt. Dans, 3 burpees

    We moseyed our way towards the flag but stopped for a short round of Chaplain’s Indigenous Polesmokers with the trailer crab walking to the front.

    Back to the flag

    Quick Merkins ring of fire then Finish up

    Names (Name the FNG),Numbers.

    Check Slack for announcements

    Pray for Florence who’s hip is bothering him.

    Great to have #StateFarm post with us for the first time and welcome to Preach, our FNG!

    Everyone have a great day!

  • Graveyard Shift

    The Running Dead

    3 running zombies came together at Rockwood Park for another installment of the Running Dead Graveyard Shift. YHC was coming in hot, but made it with about a minute to spare.

    Conversation started about the Family Night the night before and general concensus was that it was a success!

    We made our way to the park entrance and made a right onto Courthouse Rd. Basically doing the same route that YHC took last Monday. We made a right onto Sea Cliff and took a tour of the neighborhood. Last week YHC got a bit lost but I managed to make our way back to Courthouse and then back to Rockwood for a couple laps around the park.

    At the end my watch had us at 4.3 miles in 44 minutes. My watch has been known to short a few tenths of a mile.

    Numbers and names

    Check Slack for announcements.

    Good run. Chaplain and Florence are always good running mates.