Author: Big Rig

  • Bermuda Triangle

    5 zombies ventured into the cold mist of the Bermuda Triangle. It was a great morning for the living dead to put this AO to some good use on Halloween.

    Mosey over to the picnic pavilion for a typical warmarama

    SSH IC, Don Quyotes IC, Imperial walkers IC, LBCs IC, American Hammers IC

    Multi tasking

    Slow and fast calf raises while doing arm circles

    Dora

    run to the parking lot and Bernie back and complete the following

    100 chair dips

    100 squats

    100 merkins

    100 ball dippers

    Mosey to the playground inside the running track for a clunky triple check

    PAX does the following

    Toes to bar

    Walking jerkins (walk hands to each end of one dip bar and do a jerkin)

    timer does a lap

    Mosey to the Graveyard (basketball court) for zombie suicides

    Sneaky lunges (walking lunges on tippy toes wit hands out like zombies) for the duration of Thriller. Stopping at each quarter of the yard for mountain climbers, then kick throughs on the second round.

    State Farm had to jet so we chased him back to the flag. He made his departure as the PAX headed for the wall of the bathhouse for the people’s broken chair (one legged wall sits) followed by a standard people’s chair.

    Made a short run around the parking lot with multiple Burpee stops to finish off with 5 burpees.

    Names and numbers

    Announcements

    Ruck for food on November 11th. No Rocknroll. Meet at Twin Team at 6 am

    Prayers for Florence that he is guided on his career path. And Prayers for Shaw-shank and his family with his newborn.

    Have a Happy Halloween!

  • Quadzilla’s Hill

    It was just before post time and YHC was getting some stretching in when what looked like DTH’s truck going the wrong way towards the entrance/exit to Rockwood Park. Here’s what he missed.

    Mosey to the basketball court for the standard warmarama

    Side Strattle Hops, Don Quyotes, Imperial Walkers, Helicopters, LBCs, Flutter Kicks, Merkins all IC.

    Mosey back to the parking lot for an Indigenous People’s Run around the parking lot with a little twist. PAX at the rear did 5 Lieutenant Dan Burpees and ran to the front. Every time we got a new front runner All PAX did 10 merkins. The leader got to set the pace and Touchdown was leading when Chaplain was the trailer and torched the pace. I think Touchdown might have had to walk home after this Q.

    After every PAX got to do their burpees and 120 merkins we moseyed over to the parking lot on the other side of the playground. YHC overheard a fellow PAX talking about how his abs were sore from a Q earlier in the week. Almost felt kinda bad for what was going to happen next.

    PAX would do a few rounds of a Dora.

    PAX partner up to complete the following while high stepping to the other side of the parking lot and back

    100 double count Imperial Walkers

    200 double count Toe Taps

    100 double count Imperial Walkers

    Next round

    100 WW2s

    100 Alternating 1 leg out LBCs (like Freddie Mercuries only slower)

    100 LBCs

    PAX would run normal to the other side of the parking lot and back.

    Now to mosey over to the bottom of the hill near the concession stand (which today will be called Quadzilla’s Hill) for one final Dora.

    PAX will Bernie up Quadzilla’s Hill and run down the stairs and do the the following.

    100 double count Ball Dippers

    100 Stiletto Squats facing down the hill

    100 Copperhead Squats

    After plenty of moans and groans PAX managed to conquer Quadzilla’s Hill. But YHC decided to make one final Bernie Sanders up it on the way to mosey back to the flag.

    PAX circled up for planking and holding at the bottom of a merkin for a few 10 counts.

    YHC meant to do a round of Mankillers sooner, but there was just enough time left for the Doozy Classic. Counting down from 10 to 1.

    It has been a while since YHC had the Q at Rock and Roll. Always great to lead this group of guys!

    Ruck for food November 11th

    Second F lunch on Friday (not Thursday) at Rusty Taco. Oyster’s paying?!

    Check Slack for details and more things F3.

  • Always stay classy

    4 running PAX came together for a Sunday Funday run. YHC already knew Legz from working at The Hotel Roanoke back in the mid 2000s and a previous post earlier this year, but got to run with a couple others I haven’t gotten to meet before. Got to chat with each of them a bit during the run. Legz, and Freddy Mac both recently did the Blue Ridge Relay and are seasoned runners. Rapino is no slouch, he started doing triathlons 25 years ago. Very inspiring, as he was diagnosed with Multiple Sclerosis 12 years ago, but no way you could tell.

    We met up at the Sweet Donkey Cafe near Roanoke Memorial did a nice route around South Roanoke and then into the city. YHC had to relieve himself and cut off into a parking garage. Rapino decided that was a good idea as well and saw that YHC had found a drain to go in and Rapino was impressed by this classy move, as opposed to just using the wall. We made our way back towards Memorial Hospital, and cut through River’s Edge park back to The Sweet Donkey.

    6 miles logged and some stayed for coffee. A good time was had by all.

  • Lesson Learned

    YHC had finished a little pre run but no other PAX at the post time of 630 at Star City @ Wasena Park . Thought maybe they changed it to 7 and failed to update, or maybe due to the weather. Even though it had stopped raining for almost an hour. Decided to keep myself busy running up and down the steep hill around the corner up to Wasena Ave. Came back at close to 7 and still no other PAX. These Roanoke guys must be a bunch of softies, it was barely a drizzle.

    YHC skipped the warmarama since I had gotten plenty of running in.

    Broad jumps across the parking lot and bear crawl back.

    I wasn’t getting into it with the right intensity so I decided to kick it up a notch. Grabbed the weighted vest and did a set of stiletto squats on the curb. Run a lap and repeat.

    Ran into the neighborhood and made the climb up to Wasena Ave again. Found a nice hill and did spider man mountain climbers at the top and merkins at the bottom. Bernie Sanders up the hill each time. Did this 6 times.

    Made my way back to the truck and still no other PAX. Did a couple more sets of stiletto squats and merkins.

    Put the vest away and hit the greenway. Did about 2 miles stopping 6 times for chair dips.

    Back to the flag for some stretching and that was it.

    Shortly after, I received a text from one of the regular PAX. Turns out they audibled to a parking garage due to the weather. I learned my lesson. Always reach out beforehand when downrange, to confirm details of a workout.

  • 14 second run and beware TMI

    YHC was eager to get started on this cool morning at Rockwood Park for another version of morning wood. It was almost as early as a Graveyard Shift. So 5 am I started the Running timer on my Garmin watch and got to steppin. Shortly after I began I glanced at my watch and it was stuck at 14 seconds. My watch had taken a sh*t. So everything I did after that did not actually happen. I may have done about 5 miles then got my ruck sack and started a lap and uh oh…. YHC had to take a sh*t. Tried the restrooms near the tennis courts. Locked. YHC thought about going into the woods, but remembered a porta potty. Thought about running, but that wasn’t going to end well. It was a very long and uncomfortable hike over to the loo, but YHC made it. And can’t tell you how glad I was to have baby wipes in the ruck sack! Finished up and made the way back to the flag to catch some of Mudslide’s Broga and took part in State Farm’s first beat down at Rock and Roll. So that was a very long story about a 14 second run.

  • Monkey Humpers for an audience

    YHC had the Q for another version of the Bermuda Triangle. We started to mosey to the basketball court when we saw a car that looked like it was going to pull into the entrance. YHC called for the PAX to welcome them by doing some monkey humpers at the speed bump. Surprisingly, the vehicle decided to pull away after watching for a moment, so we moseyed over to the basketball court for the standard warmup with some side planks at the end.

    YHC remembered doing some donkey kicks in last weeks Q, and decided to try a different variation.

    Donkey kicks

    10 from left side plank position

    10 right side

    10 normal

    Then walking lunges to basketball goal and back

    YHC hates lunges

    11s

    Lieutenant Dans down from 10

    Groiners up to 10

    Mosey to the playground inside the track

    Quick trial of partner assisted muscle ups (need to figure out a better way to do this) Mosey back to the parking lot

    Mankillers counting down from 10

    OYO 50 DC Imperial walkers then

    50 DC toe taps

    Mosey over to the football field

    21s

    Merkins counting down from 20

    Jump squats up from 1

    I believe all PAX made it down to 8 merkins before YHC called the PAX back to the flag to stretch for about 2 minutes.

    Names and Numbers

    Announcements

    SOJ lunch Thursday @1145

    Final Iron PAX @Satan’s Hill on Friday w/Boberry

    State Farm has the Q @Rock n Roll on Saturday

    Dr TryHard’s 5 year Q @The Forge on Thursday (No Thursday Bermuda Q)

    Check Slack to stay up on upcoming events.

    Prayer Requests

    Pray for a family friend of State Farm dealing with Mental Health.

    Such a great crew at Bermuda Triangle. I hope to make it on a Thursday soon!

  • 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.