Author: Big Rig

  • F3 Roanoke (Road game at home)

    While spending the weekend with my parents at my home growing up in Roanoke, I decided to hit up F3. I got there about 45 minutes early and got about a 3 mile run in. When I got back at 625 am, I found several cars with F3 stickers, and a flag planted in the ground. But no PAX! Had I gotten the wrong time from the website? I thought maybe they were just doing a prerun like we do at Rock and Roll, but it was about 2 minutes from start time and no one was in sight. I decided to hit the playground in the distance. Got a set of Australian rows, and chair dips in and started another set and saw a few runner’s head lamps in the parking lot so I booked it back over. I closed in on them not wanting to sneak up on them in the dark and said “F3?” They all looked up at me and one of them I immediately recognized one of the PAX as someone I used to work with. Enough with the long intro. Here’s what happened.

    Warmup was your standard. They did have some different names. Side strattle hops were side straddle shuffles, and Don quyotes were windmills.

    Next we moseyed over to the basketball court where they pulled out their deck of F3 cards.

    1 of the PAX pulls a card, and the rest of the PAX does the exercise while the one who pulled the card does a travel exercise as the timer. Each PAX would do suicides across the basketball court, and walking lunges.

    Next we brought out 2 basketballs and played a game of knockout. PAX line up at the free throw line. If the next person in line gets the ball in the hoop before you do, then you are out. First person out gets to choose what exercise to do until the game is over. Champion gets to choose an exercise for everyone to do after the game.

    Mosey to the softball field for some broga, and then back to the flag for more brog.

  • Rock and Roll

    13 Rock and Rollers (2 FNGs!) came out for another cool morning beat down. If they were hoping for less running after the Frozen triangle last week, they would be disappointed.

    Warmarama
    SSH IC x20
    Don quyotes IC x10
    Imperial walkers IC x10
    Hollow hold while doing arm circles IC
    Switch direction at 10
    Add in and outs at 15
    Continue to 25
    Merkins IC x10

    One person does broad jumps and Bernie Sanders back.
    The other jumps a line in the parking lot

    Mosey to the “this ain’t no picnic ” pavilion

    Team up in 3s
    1 person does Spiderman merkins at the pavilion while the other runs to relieve person doing WW2s at the archery area.

    Switch to shoulder taps and heel touchers

    Hit the trail @doozy style Bernie Sanders up the big hills

    Stop and do 30 count of heels to heaven

    Mosey to the next station

    Split up
    1 person does their choice of jerkins, australian rows, or pull ups
    Timer Bernie Sanders to the white post to relieve the 3rd person doing Merkins
    Each person does each exercise 3x

    Mosey on down the trail
    Stop and do 25 jump squats

    Mosey to the next station

    Each person does Everest mountain climbers on their own

    Mosey back to the basketball court
    Stretching on your own
    Flutter kicks for a 100 count

    Not sure how many miles we got in but I think it was maybe 1.75 miles.

    Great to have not 1 but 2 FNGs
    SOJ has really been growing since I started in August. Enjoyed talking with the PAX about the different options of AOs and workouts that we all have been doing.

    Prayer requests
    Florence’s youngest 2.0 (or would that be 2.1?) Has been fighting an illness, hope for a good full recovery
    YHCs Mom is having a back surgery on Thursday, hoping that goes well.

    Welcome to the FNGs Smithers, and Deep Dish! If you see them at your next post, ask them about how they got their name.

  • Graveyard Shift

    Providence Elementary

    3 students showed up for an early morning learning session at Providence Elementary. It was cold wet and damp, but we stayed pretty dry at the main entrance to the school, which is where the majority of the learning took place. Here is what class entailed

    20 SSH IC
    10 Don quyotes IC
    10 Imperial walkers IC
    10 helicopters IC
    10 LBCs IC
    14 hollow holds w arm circles
    7 in and outs w legs while doing arm circles
    10 merkins IC

    20 full jump squats touching the ground

    20 double count australian mountain climbers
    50 LBCs
    5 donkey kick burpees
    30 double count heel touchers
    25 supermans

    30 left side oblique V ups
    30 right side oblique V ups

    30 double count heel touchers

    5 donkey kick burpees

    Mosey to the playground

    Timer runs to the tree about 40 yards away
    1 person does dips
    1 person does australian rows
    Repeat for a total of 4 sets

    Do a lap around the school

    5 donkey kick burpees
    20 left side oblique V ups
    20 right side oblique V ups
    20 supermans

    Merkins plank then walk it back to balls to the wall
    Then shoulder taps from balls to the wall

    10 double count spider man merkins
    50 double count bicycles

    30 jump squats

    20 left side oblique V ups
    20 right side oblique V ups
    30 heels to heaven
    20 supermans

    30 double count bicycles
    20 double count Freddie Mercuries
    25 louisiana promdates. Just like Alabama but from a crab position.
    10 double count Spiderman merkins
    30 double count flutter kicks

    Stretching

    Not sure if i did everything in the right order but I think I got it all.

    Class dismissed

  • Graveyard Shift

    Another Providence Elementary version of the Graveyard Shift. 2 of us managed to make it out of the bed and to the Providence Elementary campus. Here’s what we did.

    Warmup in the covered main entrance.

    SSH IC x15

    Imperial Walkers IC x10

    Don Quyotes IC x10

    Seated arm circles holding legs off ground IC x5 then reverse x5 then bring legs in and out x10

    LBCs IC x10

    Mississippi Prom Dates (just like Alabama only in crab walk position) IC x10

    Merkins IC x10

    Mosey over to the soccer at the top of the hill

    Run down the hill then Bernie Sanders up x2

    Crab walk down the hill then bernie up

    Reverse crab walk down the hill then bernie up

    Side shuffle down the hill then up repeat opposite side x2

    Mosey over to the playground in the school bus pick up area on the other side of the school

    Timer runs to end of the bus and back about 100 yards each way while other does

    dips x2

    modified pull ups x2

    decline merkins or planks x1

    Mosey over to covered main entrance

    LBCs x50

    overhead crunches x50

    heels to heaven x50

    heel touchers for just over 1 minute

    Class dismissed

  • Graveyard shift

    4 students were in attendance for what is sure to have been the earliest class in the history of Providence Elementary. Here is what they were doing.

    Warmup

    15 SSH IC

    10 Don quyotes IC

    10 Imperial walkers IC

    5 arm circles, reverse 5 more

    10 merkins IC

    10 LBCs IC

    Farmer’s carry to the end of the soccer field

    Run down the hill
    Bernie Sanders up the hill
    Repeat 1 more tme

    Bear crawl down the hill
    Broad jumps into Burpee with 3 mountain climbers until at top of hill

    Farmer’s carry down the hill then around the bases then back up the hill

    Side shuffle down the hill then back up repeat opposite direction

    50 calf raises
    30 squats
    While holding dumbbells or kettle bells right under chin and standing on the hill
    Repeat no breaks

    Bear crawl down the hill
    Hop on 1 leg up the hill (Big rig jig)
    Run down the hill
    Big rig jig on other leg up the hill

    Run down the hill then bernie sanders up x2

    Farmer’s carry around the soccer field to the playground

    5 pull ups for everyone

    Quadruple check
    15 inverted rows
    20 WW2s
    20 LBCs
    20 squats
    Repeat

    Hold dumbbell under chin
    20 stiletto squats
    30 calf raises
    Repeat

    30 flutter kicks
    30 heels to heaven
    Side plank 30 count
    Repeat opposite side

    Farmer’s carry to vehicles

    Class dismissed

    This may be a permanent AO for the Graveyard shift

  • Graveyard shift

    Graveyard shift

    2 caretakers of the Rockwood park and cemetery came out to wake the dead at R P&C. Here’s what they did.

    Warm up
    15 Side strattle hops IC
    10 Don quyotes IC
    10 Imperial walkers IC
    10 LBCs IC
    8 Merkins IC

    Timer does broad jumps to end of lot and back
    1 person does ball dippers

    Timer does squats holding 2 8 lb plates over head x30
    Other person jumps parking lot line laterally

    Timer does lap around first 2 parking lots while holding 2 8 lb plates
    Other person does 5 count man killers

    Timer does squats holding 2 8 lb plates over head x30
    Other does broad jumps

    1 person does squats holding weight over the head
    Timer does lap with 2 8lb dumbbell plates

    Carries to first pavilion on the nature trail. Just under .2 miles
    1 person farmer’s carries 25 lb dumbbells
    Other person alternates between chicken wing carries and overhead carries

    Now to the core
    30 LBCs
    30 left side oblique V ups
    16 single count weight shifts while planking from step of picnic table
    30 right side oblique V ups

    30 WW2s
    30 left side Copenhagen planks
    30
    30 right side Copenhagen planks

    30 leg scissors double count IC
    30 left side oblique V ups
    30 decline merkins
    30 right side oblique V ups

    10 heel touchers double count
    Pause to move heels further
    10 more
    Repeat
    30 left side Copenhagen planks with weight
    30 single count weight shifts while planking
    30 right side Copenhagen planks with weight

    Carries back to parking lot
    1 person farmer’s carries 25 lb dumbbells
    Other alternates chicken wing carries and overhead carries

    We do a lap around the whole parking lot while each holding a 25 lb dumbbell in front of us.

  • Graveyard Shift

    3 crazy fools wandered over to the frozen tundra of Rockwood Park at 430 am for a little kickoff session for Turkey week

    They started in the basketball court

    20 Side strattle hops IC
    10 Don quyotes IC
    10 Imperial walkers IC
    15 Skaters IC
    10 merkins IC
    10 LBCs IC
    10 Skaters IC

    Everyone does suicides to top of the key, then half court, then other top of the key, then half court .
    Then reverse
    Then 4 times to half court and back.

    Mosied over to the parking lot for some more fun.

    Triple check

    1 or 2 people do 30 goblet squats while others do broad jumps short way across lot
    Switch then repeat 2 more times

    1 or 2 people do 10 Bulgarian split squats each side while others Jump the line
    Switch then repeat 2 more times

    1 or 2 people do 20 Upright Rows others do Farmer’s carries
    Switch then repeat 2 more times

    1 or 2 people do dumbbell cleans while others run to the end of the lot and back
    Repeat 2 more times

    Mosey to the playground
    1 person does monkey bars sideways
    1 person does LBCs
    1 person does heel touchers

    Mosey back to parking lot and do flutters for 1 minute

    Done!

  • Rock and Roll

    12 guys made it out on a bright Saturday morning. Plus a cameo from Doublemint. Much lighter than it has been due to the time change.

    Start in the basketball court

    20 Side strattle hops
    10 Ukrainian soldiers
    10 don quyotes
    10 Imperial walkers
    15 little circles palms up
    15 big circles palms down
    10 merkins
    15 LBCs

    Mosey to the tennis courts
    Four corners
    Benches at each station
    Disperse into groups at each bench

    Someone uses each bench to do 12 step ups
    All others do Broad jumps front and back and side to side
    Keep doing this untl everyone has done 12 step ups

    1st 4 corners
    10 burpees

    30 Freddy Mercuries

    10 merkins

    40 bicycles

    2nd
    15 burpees

    30 crunchy frogs

    15 merkins

    25 leg raises w heels to heaven

    Everyone does 10 supermans to make sure our stomachs are equally wet

    3rd
    15 burpees

    30 heel touchers

    15 merkins

    25 World war 2s

    4th
    15 burpees

    15 standard merkins

    15 left oblique v ups

    15 right oblique v ups

    Everyone does 15 supermans

    Mosey over to picnic tables in center parking lot
    15 chair dips
    15 jump squats

    20 chair dips
    20 side straddle hops

    25 chair dips
    25 Skaters

    Mosey over to the concession stand
    Team up
    Balls to the wall plank
    Other person bear crawls down the hill and Bernie Sanders backwards up the hill 3 times

    Run around parking lot 25, 50, 75, 100% each section

    Run to power tower and back increasing by 25% until to 100%

    Mosey back to basketball courts
    Merkins to fail
    Leg flutters 20 count IC
    Plank for 1 minute
    Don quyotes 10 count IC
    Stretch

    Side shuffles to vehicles