Author: Big Rig

  • 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.

  • Bermuda Triangle

    4 PAX made it out for another installment of the Bermuda Triangle at Goyne Park in Chester. It was a little cool if were standing still, good thing we wouldn’t be.

    Here’s what we were up to

    Warmup all In Cadence

    SSH

    Don Quyotes

    Imperial Walkers

    Finger tip Merkins

    LBCs

    Quadruple check

    Dumbbell burpee cleans

    WW2s

    Merkins

    Traveler runs to the pavilion does 5 squats and runs back

    Everyone does 4 sets

    Mosey over to the playground for another quadruple check.

    Walking jerkins

    chair dips

    hanging leg raises

    traveller runs to the basketball court, does 10 squats and runs back.

    Everyone does 4 sets

    I think it was unanimous that our forearms were hurting after this.

    Mosey back to the flag for some core exercises In Cadence.

    Seated bicycles with arm circles

    Freddie Mercuries

    Supermans

    That’s it! Posh and Shank will not be attending next week as they are on vacation. Hope you guys have a great time!

  • Graveyard Shift

    2 Walking dead made it out for another rendition of the Graveyard Shift at Providence Elementary. Here’s what they were doing.

    YHC was not feeling it this morning but I feel like I brought it, the best I could.

    Started out with the standard warmup. SSH, Ukrainian soldiers, etc. )

    Moseyed over to the school bus pickup area.

    Double check

    Walking jerkins. (Australian rows while walking hands from one side of the bar to the other) traveler runs to the tree and back, Repeato.

    Then repeat 2 more times with the traveler running to the end of the lot and back.

    American Hammers around the clock turned out to not be good for someone with hip issues. (Poor thinking, on my part) We scratched about halfway through.

    Moseyed over to the main entrance for another double check.

    Mountain climbers while traveler does walking lunges, then Bernies back x2

    Jump squats while other runs to the end of the lot and back. X2

    One person does plank position alternating each arm towards the sky while the other does walking lunges.

    One person does monkey humpers while the bear crawls to the entrance and runs back.

    Mosey back to the flag for ring of fire

    100 LBCs

    30 count flutter kicks IC

    30 count American Hammers IC

    Stretch on your own.

    Florence brought it as usual. Thankful for someone joining me in the gloom.

  • The Gavel

    While on my golf trip to Myrtle Beach I made it to a workout. Harder than I thought it would be just to get up early but I did it. And I don’t regret it, even a little bit. Here’s a brief description of what we did. I only remember the name of the Q, but there 5 of us.

    Warmup was your typical SSH plus some burpees, Don quyotes, Imperial walkers, and arm circles.

    Moseyed over to somewhere and grabbed a cinder block. Carried the block about a 5th of a mile to a parking lot.

    5 curls at each line in the parking lot (15 lines total) keeping arms at 90 degrees in between.

    Next we sprinted the parking lot at 50%, 90%, and 100%.

    3 overhead tricep extensions w cinder block at each line on the parking lot.

    Bear crawled stopping at each line and doing 2 merkins at each line. Moseyed back to drop off the cinder blocks. Then back to the flag for an ab exercise rinf of fire.

    Good group of guys. Prayers for Brown Bag, whose father just passed away.

    Going to try and make it tomorrow for a 6am workout, and try bring someone with me who has never done F3.

  • Morning Wood

    ÝHC made it out early for a pre ruck run. As I was finishing up 2 cars rode past me 1 of which was Footloose. The gloom was already starting to turn to light. I grabbed my Ruck and dumbbells and we started our trek. Caught up on what had been going on with each other since YHC wasn’t there last week. YHC was a bit overzealous with the weight of the dumbbells and Footloose had to carry one at least half of the time. Footloose said the time change was really making it difficult to schedule interviews at his job. Arizona makes it difficult since they don’t honor daylight savings. From what I’ve heard, this is the last time the time will change. Footloose said his forearms were feeling it ,especially after @Florence Kettle bell wrist curls yesterday. We basically did the normal route around the trail, and then made our way back to the parking lot. Still had time to do 1 more lap around the park. As we were hitting the home stretch Rosie passed us on his Morning wood Run. I wasn’t there, but apparently @Chaplain veered off from the Morning Wood Run to do some searching for places to bear crawl and crab walk during his epic Q. I’m sure that some good conversation was had in that group. I feel like a great time was likely had by all, and hope everyone has a great weekend!

    YHC will not be at Rock and Roll next week. I will be in Myrtle Beach for a golf trip. If anyone has ever posted there, please let me know of suggestions.

    Have a great week!