Author: Big Rig

  • Not Just Four Corners, All The Corners

    It was a cool, damp morning in the gloom in the Bermuda Triangle. The chance of rain managed to keep the soft commits in the fart sack, but there were 2 PAX that knew that it doesn’t rain in The Bermuda Triangle.

    The clock struck 530, and the PAX were off for a mosey around Ecoff Elementary, about a half mile, then into the standard warmarama complete with Nancy Kerrigan’s, Ukrainian Soldiers, Imperial Walkers, Merkins, and LBCs.

    1st COP Merkin Burnout Four Corners Prostitute Style

    12 Merkins at each corner (Or to Failure)

    1st corner Standard Merkins

    2nd corner Wide Merkins

    3rd corner Ranger Merkins

    4th corner Diamond Merkins

    Wow! That’s a lot of Merkins, even only doing a max of 12 reps per set. Ends up being 16 sets.

    2nd COP Legs Galore Standard Four Corners

    1st corner Goblet Squats with Cindy

    2nd corner 10 Bulgarian Split Squats per leg

    3rd corner 30 double count Lunges

    4th corner 40 Jump Squats

    3rd COP Mini AbCathlon Four Corners Prostitute Style

    1st corner 10 V Ups

    2nd corner 20 LBCs

    3rd corner 30 Penguins

    4th corner 40 Plank Jacks (They’re done in Plank, so they’re an Ab exercise, right?)

    The Four Corners might just be YHC’s favorite COP, especially Prostitute Style!

    Great to have Doolittle there working shoulder to shoulder with YHC.

    Lots to Pray for!

    SYITG

  • Pre VQ Pull-ups

    3 Savages met up at the jungle gym at Ecoff Elementary for some Pull ups, with a side of Dips. We Pulled ourselves up and dipped to new lows. A great time was had, and we later endured the wrath of Doolittle’s VQ.

  • Pre B Day Pull-ups

    3 HIM came together at the jungle gym at Ecoff Elementary for the usual Extra Credit Pull Up and Dip training session. There were band assisted pull ups, chin ups, corn cob pull ups, jerkins, dips, among other things. All PAX involved we’re stronger for being there. And they would receive the reward in a Pool Boy Bday Beatdown, that would include 90 Thrusters.

  • Pull Ups are Back!

    4 Over Achievers joined up at the jungle gym at Ecoff Elementary for the first Extra Credit session in several weeks. But Pull Ups are back and here to stay. There were some pull ups, pull up negatives, some jerkins, some dips, and some incline merkins. But a good time was had.

  • 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