Author: Big Rig

  • 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

  • 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.