Author: Big Rig

  • One Hill… No Repeats

    2 Premature Accelerators met up at Pump House Parking Lot, for an early trail run with an audible. The plan was to do the full loop with North Bank, and Buttermilk across Belle Isle and the Nickel Bridge, but YHC wasn’t feeling it early on and the pace wouldn’t have gotten them back in time.

    Boberry audible to an out and back. The did add one hill up to the Virginia War Memorial next to the Allianze Amphitheater. Despite the audible, it was a great way to start a Saturday. Even ran into the Dogpilers, on their way up Love Hill as an extra bonus.

  • Merkins, Abs, and Legs

    That’s what happened at Bermuda Triangle on Tuesday. Everything else was forgotten in the gloom.

    Hope everyone had a great Thanksgiving 🦃🦃🦃

  • Saturday Shenanigans

    It was a wet, but warm morning for Rocknroll at Rockwood Park. There were four PAX on hand to take part in the morning’s shenanigans, and they would surely get their money’s worth.

    Warmarama

    Just a mosey lap around the park, which is about 1K, then to the basketball court for the more standard warmup exercises, which included SSH, Ukrainian Soldiers, Imperial Squat Walkers, and several sets of 10 merkins.

    COP 1 Total Body Workout Suicides

    Quarter, Half, 3 Quarter, and Full Court exercise: 25 LBCs

    Each time to the baseline: 25 merkins

    Traveling exercises: Walking Lunges, and Reverse Lunges

    Mosey to the monkey bars, with a stop halfway for 50 jump squats

    COP 2 Dora

    You know how this works. Partner runs to the gate and back, while avoiding the giant dog dookie

    Pull ups, Incline Merkins, and V Ups

    All PAX were able to avoid the giant dookie.

    Mosey back to main park area with a stop for 100 toe taps

    COP 3 Indigenous People’s Run

    PAX at the back does 5 merkins and runs to the front

    Stop at parking lot near the dog park

    COP 4 AB Ring of Fire

    LBCs, Flutter Kicks, Penguins, Box Cutters

    Mosey back to the flag

    COP 5 Ascending Cocaine Bear Crawl

    Start with one at each white line, until 10

    That’s time.

    Great to get out with the boys this morning. Small numbers, but we made it count. My guess is the weather, and the upcoming holiday, for the small group.

    It was a pleasure to lead. Lots to pray for.

    Get your annual physicals, or at least a wellness check. Catching something early can save your life.

  • Sevens

    Boberry and YHC hit the streets of Midlothian, for a less intense than the usual Swift Freak Show. Boberry has been bombarded by the peak holiday season, and didn’t want to do anything “too crazy”. This seemed kinda tricky, considering this is the guy who leads Iron PAX every year. So YHC did his best, and feels like he came up with something not too mild, but not Iron PAX level either.

    Sevens

    After a 10 minute warmup, the run is broken into 7 minute segments, that are further broken into periods of easy running, and a set pace.

    5 minutes @9minute mile pace / 2 minutes easy

    4 minutes @8:30 / 3 minutes easy

    3 minutes @8:00 / 4 minutes easy

    2 minutes @7:30 / 5 minutes easy

    Bonus 1 minute @ sub 7 pace

    10 minute Cool Down

    Great chatting with Boberry, about a lot of different topics.

    No Graveyard Shift next week, with Thanksgiving. Hope everyone has a great holiday. YHC has a lot to be thankful for.

  • Swift Freak 10k

    With YHC, and Boberry at the beginning of a training block for races, it seemed like a good time to do a 10k time trial to use to help set our upcoming training plans. We were both chasing 8 minute miles, or sub 50 minute 10ks. Boberry got his sub 50 minutes, and YHC came up a little short of the goal, but still set a PR. Great to get out and push each other.

  • An Unexpected Visit from a Veteran

    4 PAX came to Goyne Park for a frigid morning in the Bermuda Triangle. Doolittle and Big Rig started with a mosey lap around the parking lot, and on their way back 2 vehicles were pulling in.

    It was 2 PAX that haven’t been seen in awhile. Shooter McGavin who’s been busy with work, and Broadway, who’s on the mend from a heart attack.

    We got into it with some warmarama exercises and some merkins mixed in.

    We meandered over to the other side of the outhouse and got some (a lot) Wall sits and hoe downs with some more merkins and ab exercises(a lot) mixed in.

    Great to have Shooter and Broadway back. Don’t worry, Broadway was taking it easy.

    Lots to pray for!

  • We’re Gonna Take You Higher

    On a chilly, but clear morning, 2 Bermuda Boys came out to Goyne Park to take things to another level.

    Warmarama

    530 hit and Doolittle and YHC started a long mosey. After a mile, they found themselves at the basketball court, and finished the warmarama with some SSH, Imperial Squat Walkers, and Ukrainian Soldiers.

    COP 1 Groundwork

    Alternating 10 sets of 10 Merkins and 10 sets of Ab/Core Exercises including Kimchee Twists, Box Cutters, Hello Dollies, Oblique LBCs, Flutter kicks, American Hammers, Star Crunches, and some others YHC can’t remember.

    COP 2 Suicide Penguins

    Plain old Suicides, stopping at the normal suicide stops for a set of 25 DC Penguins at each. Finish with 1 set of Merkins to Failure.

    Mosey back to the parking lot

    1 more set of Merkins to Failure

    COP 3 Cindy Songorama

    “I want to take you Higher” Sly and the Family Stone

    Goblet/Sumo Squats for the majority of the song

    Overhead Press on every “Higher”

    Higher is repeated almost FIFTY times, and the song is over 5 minutes long!

    COP 4 Single leg Balancing and Jumping

    Balance on each leg for 1 minute, then Nancy Kerrigan’s for 20 counts In Cadence on each leg

    Great work by the PAX on this one!

    Lots to Pray for

  • No Dips

    2 PAX showed up at the jungle gym at Ecoff Elementary for the weekly Extra Credit session. YHC feels like his Pull-ups have regressed in recent months, so he decided to just do pull-ups this morning. Doolittle was getting in some work of his own before we increased the intensity for Bermuda Triangle.

  • The Dirty Thirty Lives

    Chaplain may not have been at The Graveyard Shift on the misty, sometimes rainy morning at the track at Swift Creek Middle, but his presence was felt. The Dirty Thirty was his creation, and two Swift Freaks decided to awaken it from the dead. On this, the 30th day of October, the eve of Halloween, The Dirty Thirty was ready to unleash it’s fury. It almost had each of them spewing Merlot like exorcised little girls. But they kept the beast at bay. So after the 30 sprints of 100 meters, almost every minute on the minute, for 30 minutes, the beast was put back to rest. And those two Swift Freaks, were not so swift for the remainder of the day.

  • Pull Ups For One

    YHC was flying solo this morning, but got in some needed Pull Ups.

    EMOM Pull-ups, Dips, and Jerkins, changing grips, and doing some negatives.