Author: Big Rig

  • 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.

  • Graveyard Shift

    Running Dead

    Fart sack almost won out this morning as the Running Dead was almost the sleeping dead when I found out that I would be a PAX of 1, but I made it out to Rockwood Park for another rendition of The Running Dead with the3 lb dumbbells.

    Made a right onto Courthouse towards Providence Rd took the first right into the neighborhood that is the other side of Courthouse Rd from where YHC lives. Got a little bit lost in the dark and followed the sound of traffic to Providence Rd and then made my way back to Rockwood. I set my dumbbells at my truck and did a lap around the park. Pretty close to full speed for the stretch from park gate to park gate(probably about .4miles) Total mileage was just over 4 miles according to my watch. Glad I didn’t let the fart sack win today!

  • Creatine, Health, and Longevity!

    10 RocknRollers made it out to Rockwood Park for another installment of Rock and Roll. It was certainly interesting and we may have something to look forward to next week. Here’s what went down in this morning’s throw down.

    We started out with your typical warmup in the basketball court.

    SSH IC

    Imperial walkers IC

    Don Quyotes IC

    In and outs (Scrunchy frogs for Rosie) IC

    LBCs IC

    5 Merkins

    We moseyed over to the far inner parking lot of the park for Four corners

    20 merkins, 40 squats, 60 LBCs, 80 double count Mountain climbers.

    Next we moseyed over to the baseball field for Chaplain’s Indigenous polesmokers around the outfield. The traveler would bear crawl to the front. Once we made it to center field we switched to American Hammers and crab walking. Dr. Try Hard saw an older man walking on the other side of the fence walking about the same pace as his crab walk. DTH said something along the lines of “you think you can walk as fast as my crab walk old man!” To which the man responded “I can do all that stuff you guys are doing, I’m 72 years old and I studied Health and Longevity! You boys better have taken your CREATINE!” They banterred back and forth for a few minutes and got a bit fired up before the guy (We decided to call him Creatine) moved on and we got to foul territory.

    We lined up on the foul line for A Dora

    Teams of 2 complete an exercise and run to center field and back

    30 burpees

    60 Plank jacks

    90 squats

    120 SSH

    As Creatine came around again DTH suggested some Monkey Humpers. YHC obliged.

    Next Mankillers from 10 to 1 once YHC messed up the counting about 5 times.

    We moseyed over to the hill near the concession stand for another Dora

    Traveler Bernies up the hill and bear crawls down

    50 Merkins

    100 Mountain climbers

    100 WW2s

    150 ball dippers double count

    Time to mosey back to the flag. With some Bernie Sanders and some side shuffles.

    Circle up for numbers, names, prayer requests, and announcements. Lots of announcements, be sure to keep up with them on Slack.

    We also welcomed an FNG. Welcome to Mayhem! Looking forward to seeing everyone again soon!

    I heard that DTH talked to Creatine on his way out of the park and he might be joining us next week. That should be interesting!

  • Bermuda Triangle

    3 Rugged Maniacs gathered together for another edition of The Bermuda Triangle at Goyne Park in Chester. I think we were all still recovering from the OCR over the weekend, but we all decided to put in the work this morning. This might be the last week we will even think about bringing our headlamps, it is finally starting to get light enough out. Here’s what we were up to.

    Warmup right into the workout

    SSH IC

    Don quyotes IC

    IW IC

    Helicopters IC

    American Hammers IC

    WW2s IC

    Double leg climbers IC

    Crab position toe touchers IC

    Mosey to the other side of the school

    Triple check

    Timer does 20 stiletto squats

    Australian mountain climbers

    Climb the wall around the dumpster

    Everyone does 3 sets of each

    Mosey over to the playground for another triple check

    10 pull ups or chin ups

    30 wrist curl jerkins

    30 chair dips

    Everyone does 3 sets of each

    Mosey over to the bus pick up area for the last triple check

    Run to the other side of the lot and do 2 burpees

    Side strattle hops

    ball dippers or super skaters

    Repeat 3 sets

    Mosey back to the flag

    Mankillers from 8 to 1

    Stretching, announcements, prayer requests.

    Always good to work out with Posh and Shank at this AO. They continue to push themselves and YHC.

  • Graveyard Shift

    The Walking Wounded

    2 wounded zombies made it to Rockwood Park for another 430am session.

    As I pulled up, a police officer pulled around right behind Florence and I thought our workout was going to be over before it started. But he moved along as I found a parking spot. Here’s what he observed from the other side of the parking lot. (The entire time!)

    Warmup

    SSH IC

    IW IC

    DQ IC

    Standing leg kicks

    LBCs IC

    American Hammers IC

    Warmup complete

    We stayed in the basketball court where the timer runs to the other side of the parking lot and back (100 yardsish each way), while the other does step ups onto the bench

    Repeat 3 times for each leg

    Next is A Dora

    Continue the laps we would complete the following exercises

    50 double count Star crunches

    100 double count ball dippers

    150 WW2s

    200 squats

    Continue with some more ab exercises

    Flutter kicks IC

    Heels to heaven IC

    Leg climbers (I’ve always done thes climbing 1 leg in the air to touch the bottom of my foot) Florence suggested 2 legs! Fire! Should have done more.

    I believe that is it.

    Florence and I both were nursing mild injuries, so we made a committee decision to avoid distance running and upper body.

    We had a great time at the Rugged Maniac and are both looking forward to the one in the Fall. Lookout for announcements on an F3 group signup. It is on October 9th.

    Next time we will invite Chesterfield’s finest to join us as an FNG. Im going with Barney Fife as his name.

  • Bermuda Triangle Leg Day

    4 PAX were out for what turned into Leg Day at Goyne Park in Chester.

    We started out with the standard warmup in the parking lot

    SSH, Don quyotes, Imperial walkers, Cherry pickers, LBCs, fingertip Merkins

    Mosey over to the football field for a modified prostitute style Four corners

    10 Burpees

    20 Lieutenant Dans

    30 Merkins

    40 squat jumps

    Next some Ab work

    American Hammers IC 20 count I think

    Alabama Prom Dates IC 25 count

    WW2s IC 50 count!

    Mosey over to the steep hill between the football field and parking lot

    Bernie Sanders up the hill then run down the hill Repeat for about 6 or 7 minutes

    Mosey Bttf

    Stretching, announcements, numbers, names. YHC took us out.

    YHC was planning on doing some grip strength work for the second half of the workout, but I decided to stay around the football field. Good work guys!

  • The Running Dead

    3 zombies made it to Rockwood Park in the gloom at 430am for another version of the Graveyard Shift. We were moving a bit faster than your typical walking dead.

    Conversation started on the topic of Chaplain’s son Touchdown, who was throwing up yesterday. And we discussed our weekends like Florence’s birthday and Easter festivities.

    YHC took us around the park then took Courthouse Rd toward Providence. As we took Courthouse at one point it smelled like something had died. I thought Florence was going to throw up, but he pushed through. YHC took us into my neighborhood and right in front of my house. We turned back the way we came, but I threw in a trip down a pretty big hill, which we had to turn around and climb back up. As we made our way back down Courthouse towards Rockwood, I think Chaplain may have been coming down with whatever Touchdown was dealing with over the weekend. It slowed him down, but he persevered and pushed to the end.

    When all was said and done, YHC’s watch said we did 4.8 miles in 48 minutes.

    Glad to have Florence and Chaplain out with me this morning. YHC took us out on a pretty tough route that I am pretty used to. Hope Chaplain makes it through the day ok.