Author: Big Rig

  • 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!

  • Graveyard Shift

    1 man Wolf PAX

    Considering we started doing the grueling 430 am Graveyard shift in September (i think) the fact that today is the first time that I’ve been by myself is pretty impressive. @Florence would tell me I need to recruit the cafeteria worker I occasionally see at Providence Elementary. At least I know someone who is awake in the gloom. Anyway here’s what I was up to.

    Started out at the basketball court. Suicides 1/3, 1/2, 2/3, Full court x3

    Mosey over to the hill with 3 lb dumbbells

    Run to the bottom of the hill then run back up. X5

    Run to the bottom of the hill then Bernie back up x5

    Run to the other side of the soccer field and broad jump back

    Repeat hill and soccer field exercises

    Side shuffle to the end of the hill and back

    Side shuffle to the bottom of the hill and back, repeat opposite side

    Run to the bottom of the hill and run back up x2

    Run to the bottom of the hill and Bernie up x2.

    Run to other side of the soccer field and broad jump back

    Mosey back to my truck

    1 man Wolf PAX out.

  • Bermuda Triangle

    We were an Indigenous PAX this morning in the hallowed grounds of the Bermuda Triangle. Using the short fence and the poles of the entrance way. I’m sure the PAX is tired of being on the ground as that’s where the majority of our time was spent this morning. Here’s what the Indigenous PAX was doing.

    Warmup

    SSH X15 IC

    IW X10 IC

    DON QUYOTES X10 IC

    LBCs x10 IC

    MERKINS X8 IC

    1 burpee

    Moseyed over to the entrance where the short fence starts and started a long stretch of Indigenous exercises

    The PAX would do chair dips on the short fence as the trailer bear crawls to the front

    Doozy was doing walking lunges in modification

    Next would be incline merkins as the trailer would crab walk to the front

    As we approached the end of the (long) short fence, I thought about moving the PAX to the football field but decided to keep it going. Switched to squats and kept the crab walks.

    Once we reached the end of the short fence we had the poles to deal with

    Chaplain’s Indigenous polesmokers (a staple of the Bermuda Triangle according to Shank) with the trailer doing walking lunges. About halfway we switched to Boo Ya Merkins using the poles. Until we FINALLY reached the end of the Indigenous portion of the morning.

    Next we moved a short distance to a small hill. Take a seat in the middle of the hill and do

    American Hammers x5 double count at each hour around the imaginary clock ( total of 60

    Repeat with x5 LBCs at each hour

    Mosey back to the flag for some stretching, prayer requests, and announcements

    Great to see everyone out this morning, pushing and modifying as needed. Doozy and Florence continue to impress by posting despite injuries.

  • F3 International Rock and Roll

    We started with 4 PAX on a chilly, but clear morning. It was nice to have it light out for the start. We could even here some pickle ball being played in the distance. We made our way to the basketball court for warmup.

    15 SSH IC

    10 Don quyotes IC

    10 Ukrainian soldiers IC

    10 Imperial walkers IC

    Hollow hold with arm circles 7 count then reverse and repeat

    10 snow angels IC (i just started doing these, they are tougher than they sound) keep shoulder blades and legs off the ground.

    5 merkins

    Indian run to the west parking lot. Trailer does a Burpee and runs to the front.

    We get to the parking lot and see El Chapin chasing us down in his Nissan.

    He did some stretching while we did a round of Four Corners
    25 oblique V ups left
    25 oblique V ups right
    75 jump squats
    100 shoulder taps

    El Chapin needed some gloves so we moseyed back to the parking lot and did some walking lunges and ball dippers

    Worked over to the fence around the playground

    Indigenous fence walkers. Trailer bear crawls to the front. This looked better on paper than it turned out.

    Mosey over to the outside of the outfield fence of the baseball field

    Indigenous WW2s w crab walk or bear crawl to the front until we run out of space

    Mosey to the next field. DTH talked about his upcoming mission trip to New Guinea. Doing Burpees on the airplane and how he was looking forward to seeing how the F3 he started there was doing.

    Chaplain’s Indigenous polesmokers w bear crawl to the front until we get to the light pole. There was an incline for most of these which made it even more challenging.

    Mosey over to the West Parking Lot for a round of Man Killers counting down from 10 to 1. I messed up my count a couple of times on these.

    Mosey to the concession area

    30 chair dips then 30 stiletto squats

    Repeato

    Mosey back to the flag

    Ab exercise Ring of fire

    LBCs

    Flutter kicks

    Penguins or Heel touchers

    Cross up mountain climbers (left knee to right elbow and vice versa)

    Star crunches

    Supermans

    Hollow hold to Superman keep switching on my call for about 3 minutes

    Did some stretching for about 3 minutes

    Lots of Indigenous exercises, inspired by @Chaplain

    Great group of guys on a beautiful morning! Shout out to @Doublemint, and @Footloose for rucking this morning at 6am and @HouseParty for Morning Wood at 630am.

    Check Slack for announcements

  • Graveyard Shift

    2 of us made it for another Graveyard Shift at Providence Elementary. It was a bit warmer and dryer than it’s been in a few weeks which gave us use of the whole AO. Here’s what we did.

    Mosey to the paved are near the basketball court

    Warmup

    20 SSH IC

    10 Don quyotes IC

    10 helicopters IC

    10 LBCs IC

    Hollow hold w arm circles x5 reverse direction x5

    5 merkins

    Mosey over to the hill

    1 person does pole smokers on the incline or heels to heaven

    Timer runs to the bottom and Bernies back x2

    Incline WW2s (these were so tough that I could barely get my hands past my knees)

    timer runs to the bottom and Bernies back x2

    Stiletto squats while Timer runs to the bottom does 10 double count star crunches, then runs back up the hill x3

    Mosey to the playground

    One person does Everest mountain climbers or leg raises while on the monkey bars

    timer runs to the furthest basketball goal and jumps to touch the net and runs back x2

    30 calf raises while other persons does butt surfers or heel taps x2

    3rd set was 50 calf raises

    one person swings side to side on the monkey bars x25 double count. I’m going to call them Orangutans. @Florence might have some Orangutan blood in him as he had perfect form.

    other person does WW2s

    Mosey over to the bus pick up area for some Push and Pull

    Each person does 3 sets each of incline 30 merkins and 20 Australian rows

    last set was done to failure

    Mosey back to the flag

    Louisiana promdates, supermans, snow angels, and some stretching.

    I tried to get a good amount of ab work in today, since I didn’t get that much over the weekend.