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.
Author: Big Rig
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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!
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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.
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Morning Wood
It was 2 early birds for the Morning Wood. Glad to have the Chaplain there to run with YHC today before Gomer’s beat down. Conversation was aplenty as we discussed how to balance our lives between home life, and F3. Something we both had to work on this week.
It was a good run on the usual trail. About 2 miles logged. We didn’t solve all the problems in the world, but I felt a lot better heading into the rest of the weekend about what is going on in my life. Just reminded me how important F3 is to me.
Happy Father’s Day to all the Dads!
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Alamo
10 strong made it out for beautiful morning at The Alamo. I’m told it’s a small group for this AO but they brought it!
Circle up for the usual intro and a warmup
Multiple exercises performed In Cadence
SSH, Don Qs, Imperial Walkers 30 count In Cadence(Speeding up the count as we go), LBCs ( regular, and Chums one legged LBCs) Canoe holds with arm circles.
Next we would go for a run around the neighborhood for a somewhat golf inspired workout. Stop at every intersection and perform an exercise, adding an additional exercise at each intersection and increasing the reps in increments of 3.
3 burpees
6 squats
9 WW2s
12 Double count Mountain climbers
15 merkins
18 monkey humpers
21 LBCs
24 calf raises
27 American Hammers
We stopped adding exercises at 27 but we did 3 more full sets I think.
I believe we did at least 36 burpees
@NancyLopez got a sprint in on the way back to the flag. He thought we were stopping at an intersection, but I threw him a curve and kept going.
Back to the flag for some Alabama prom dates and Supermans.
I believe it was Pele who led us in some Broga to finish.
Names, numbers, prayers and announcements.
Prayers for McGruff’s neighbor who passed away too soon at 31. Pray for her family to get through this trying time.
Great group at the Alamo! Lots of PAX I’ve never had the opportunity to post with. It was a great group to lead, even with Negative Nancy!(Just kidding!)
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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.
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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!
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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!
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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.
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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!