Author: Big Rig

  • Thunderstruck by a Total Eclipse of the Heart before it was Raining Tacos

    5 Bermuda Boys came to Goyne Park to enjoy a Cindy, EMOM timer free, Non Iron PAX workout! However, if anyone thought it going to be a Broga Session, they would be sorely mistaken. The temps were cool and the PAX were ready to go at 530.

    Warmarama

    Mosey to the basketball court for the standard warmarama

    SSH, Ukrainian Soldiers, Imperial Walkers, Nancy Kerrigan’s, LBCs. Plank for core principles, mission, and credo

    The Thang

    COP 1 Songorama 1 Thunderstruck

    WW2s or other Ab exercise, with 1 Side Straddle Hop on every Thunder

    COP 2 Suicides

    Run to Quarter, Half, 3 Quarter, and Full, and perform 20 penguins

    10 merkins every time touching the baseline

    Repeato in Reverse

    Mosey back towards the parking lot through Pole Alley

    10 Polesmokers, and 20 Pole Dancers

    Mosey to the yoga mat

    COP 3 Songorama 2 Total Eclipse of the Heart

    Mountain Climbers, or Plank Jacks Turn Around on every “Turn Around” and do American Hammers or WW2s

    COP 4 Ring of Fire Legs Edition

    Double Clutch Stiletto Squats, Calf Raises, Lunges, Step Ups

    COP 5 Songorama 3 It’s Raining Tacos

    Hold Plank, 1 Merkin every time the word “Taco” is sung

    Stretch for 1 minute

    Names, and Numbers

    Great job by the PAX this morning! Songoramas are Fun!

  • Starting A New Tradition?

    1 soon to be Ultramarathoner, and another running enthusiast met up at Dogpile, each with a specific number of miles in mind. Boberry, in the peak of training for his 8 hour race, was looking at a daunting 20 miles for the day. While YHC, decided on the way to the AO, that he was going to try and get in Eleven miles, in honor of F3RVA’s Eleven Year Anniversary.

    Boberry set the route for two 5 mile loops, mixing a little trail and some laps around Maymont and Byrd Parks. YHC added an out and back to Carytown to get in the eleventh mile.

    As always, great to catch up with Boberry and get some miles in with him. YHC went on to the convergence and Boberry marched on for his miles, though he had to get several in closer to home. Great determination to get those miles done!

    YHC was grateful for F3 this morning. Wish he would have thought of doing the eleven miles sooner. Maybe some other PAX would have joined in. Maybe next year we can go for Twelve!

  • Epic Eleven do Epic Elevens

    Eleven men showed up for a beautiful Saturday morning at Rockwood Park. Temps were cool and perfect for a beatdown to kickoff another fall football weekend.

    Promptly at 7, the Eleven PAX moseyed their way to the basketball court for the standard warmarama.

    1st COP

    Suicides Walking Lunges forward

    10 merkins

    Bernie back

    Repeat with Broad jumps

    15 werkins

    Bernie back

    2nd COP

    Indigenous People

    Lunge Walk, PAX in the back does 3 burpees and runs to the front until PAX gets to the big parking lot.

    3rd COP

    Ab 4 Corners Prostitute Style

    20 LBCs

    40 Oblique LBCs

    60 Flutter kicks single count

    80 heels to heaven

    Mosey to the snack shack for wall sits and review 5 core principles, mission, and credo.

    4th COP

    Triple Check

    Balls to the wall

    step ups

    run down the steps, around and back up

    Mosey past the flag, onto the grass for a new version of Elevens with ZERO RUNNING involved. This was a favorite of some of the PAX.

    5th COP

    Elevens without Running

    Hand Release Merkins and knee slap jumps

    Mosey back to the parking lot and do toe taps for almost 2 minutes until time.

    Great push by the PAX. Great to meet Bravo who was out for his second time after getting named at Alamo this week. Proud Q moment when I was able to slow down the front runners with the No Running Elevens.

    Fall Social at Casa de L Woods at 3 pm today!

    Lots to pray for, both at home and all over our country.

  • Monday Graveyard

    zombies met up at Swift Creek Middle to go on the road for some easy miles. This week’s IPC was already a speed workout, so no speed work this week, and no need to double up on Thursday. Always great to catch up with Boberry!

  • Push Yourself, Don’t Kill Yourself

    It was a Fab Five at the football field at Goyne Park for the 2025 IPC Week 1 workout. This workout was simple, but an absolute beast!

    2 Thrusters with the Cindy

    2x 100 meter sprints

    Then add 2 reps each time. Score is the last rep count completed.

    Lots of options for modifications

    Thrusters can be modified to any exercise with or without a Cindy

    You can go all out sprint, mosey, walk, bear crawl, crab walk, Farmer’s Carry. Reduce the distance. Options are endless. You versus You!

    Great job by the PAX this morning. YHC was pumped after this one! Some others, maybe not so much. But we were all better for being there!

  • Bermuda Boys Slay IPC WEEK 0

    4 Brave Bermuda Boys met at Goyne Park for 2025s first Iron PAX of the year. Temps were perfect, and no coupons required for this year’s opener.

    Broadway led a warmarama, and then we got into it.

    Tellier WOD

    • Format
      • Complete the workout for time
    • Equipment
      • Cones or markers for 5-yard, 10-yard, 15-yard, and 20-yard markings
    • The Thang
      • Start timer
        • 10 burpees
        • 5-10-15-20 yard shuttle runs
        • —–
        • 10 burpees
        • 25 merkins
        • 5-10-15-20 yard shuttle runs
        • —–
        • 10 burpees
        • 25 merkins
        • 50 lunges (hard way – right leg-left leg=1 rep)
        • 5-10-15-20 yard shuttle runs
        • —–
        • 10 burpees
        • 25 merkins
        • 50 lunges (hard way – right leg-left leg=1 rep)
        • 100 big boy sit-ups
        • 5-10-15-20 yard shuttle runs
        • —–
        • 10 burpees
        • 25 merkins
        • 50 lunges (hard way – right leg-left leg=1 rep)
        • 100 big boy sit-ups
        • 150 squats
        • 5-10-15-20 yard shuttle runs
      • Stop timer

    There were some modifications as always, but PAX pushed through and got it done.

    Check Slack for announcements

    Prayers for anyone dealing with anything

  • Weekly Speed Work

    2 Swift Freaks converged onto the track at Swift Creek Middle for some the only weekly speed workout in all of RVA.

    The plan this morning was simple 1k repeats

    4 laps at an easy pace to warmup

    2.5 laps at a 630-730 per mile pace

    90 seconds rest and hydrate

    Repeat 4 times

    100 ups and a cool down lap to finish

    Always great to catch up with Boberry for our weekly speed sesh!

  • 50 Lieutenant Dan Burpees?

    6 Pack of PAX made it to the friendly confines of Goyne Park for the latest installment of The Bermuda Triangle. It was a mild 70 and sunny, but the Bermuda Boys were not in for a mild beatdown.

    We moseyed over to the basketball court for the standard warmarama, then got into some suicides for the first COP

    Lunge walk to quarter, half, 3 quarter, and full court, 10 merkins, then Bernie back.

    Mosey to the coupon shed to pick up 3 coupons and bring back to the pavilion for a Dora.

    100 Thrusters, 150 Heels to Heaven, 200 Jump Squats while partners take turns running to the other side of the parking lot and back.

    Return coupons then back to the flag.

    YHC was looking at Big Data, and turns out this is Pool Boy’s 50th post at Bermuda Triangle. So it was imperative to do a 50 count of something. Unfortunately, time did not allow for 50 Lieutenant Dan Burpees. So, 50 Merkins would have to do.

    Great work by the PAX!

  • “I eat pieces of shit like you for breakfast” Shooter McGavin

    Apparently, he was talking about Pool Boy and YHC. 4 Bermuda Boys made it out to Goyne Park for the latest Bermuda Triangle Beatdown. The temps were cool and the ground was moist. Not quite what we tend to expect on an August morning in Chester, but no one was complaining.

    We started with a mosey down to the lower parking lot, and some parking lot chasers, then circle up for an extensive warmarama. Your standard stuff, with a little extra emphasis on the legs.

    Mosey over to the football field for the Main Event. Yes, the main event came early on in the morning’s lineup, as we wanted everyone to be fresh, with no excuses. The event was a 100-yard Dash. Broadway decided to be the judge at the finish line, in case of a photo finish. Pool Boy and YHC decided to have another go at a sprint after Pool Boy left everyone in the dust on the final sprint last week. Shooter said he wasn’t going to race, but just run along with us.

    So on Broadway’s count, we were off. YHC got off to a fast first step surprisingly ahead of the swift Clydesdale Pool Boy. But just about 25 yards in YHC sees that Shooter was out front by several paces and Pool Boy was pulling ahead of YHC as well. YHC was looking for another gear, but it wasn’t there. Maybe the Pool Boy, and Shooter would run out of gas after 50 yards and YHC could make up the ground there. We made it past midfield, closing in on Broadway, but Shooter wasn’t giving any signs of slowing down and neither was Pool Boy. So Shooter made it to Broadway’s outstretched hand first, and a couple paces behind was Pool Boy, and a couple paces behind him, albeit in dead last, was YHC. So the title of fastest HIM at Bermuda, for now at least, goes to Shooter McGavin. The guy who said he wasn’t going to race. Well played sir.

    Following that, Pool Boy and Broadway led a couple COPs

    Some ground work in crab stance (leg raises and such)

    Broadway led some merkins and shoulder taps (I think)

    5 5 5s

    5 Bernies up the hill

    5 Pole Dancers at the top

    5 Side Straddle Hops at the bottom

    Mosey back to the flag

    Quadruple check kinda

    Timer runs to the speed bump and back

    Freddie Mercuries

    Shoulder Taps

    Runner’s knee ups

    Couple minutes of stretching and COT

    Homegrown Half and 10k at 6am and family friendly 5k Ruck at 7am on Saturday August 16th

    Prayers

    Prayers for anyone dealing with anything right now. Eastbound, a fellow PAX who hasn’t posted in awhile, had a friend who just took his own life. Prayers for his loved ones. Reach out to someone you haven’t seen or heard from in a while. It could make more of difference than you know.

  • Happy Birthday Mom

    A Magnificent Seven came out to Goyne Park for a birthday celebration. YHC wanted to make sure the PAX knew the date and age of his mother, so all sets were either 7, 29, 55 (as in 1955), and 70 reps

    After a brief warmup (maybe too brief) We started with 7 sprints across the cowpasture. Pool Boy was sandbagging, because he left us all in the dust on the last sprint.

    Then to the pavilion for 29 chair dips

    to the yoga mat for 29 heels to heaven, 7 WW2s, 29 American Hammers, 7 burpees

    Back to the parking lot for hydration

    Circle up

    55 Side strattle hops, 29 Nancy Kerrigan’s (each leg), 29 merkins and Pool Boy’s idea Side Straddle Squats (pretty much, what it sounds like) pretty tough after 12 reps

    To Pole Alley for 70 Heels to Heaven, and 29 Pole Dancers, then finish up with 70 Alabama Prom Dates.

    Great job this morning by the PAX. Congrats to Pool Boy on reaching his epic plateau of 50 lbs of weight loss and cracking the 250 lb mark!