Author: Big Rig

  • Circle of Death??!!

    A Fab Five came out to Goyne Park for the Election Day edition of The Bermuda Triangle. It was a steamy 70 and sunny, but the PAX came ready and the Qs brought the pain. Here’s what the early bird voters may have witnessed.

    530 hits and we mosey over to the parking lot on the other side of the school, where the voting entrance is, and we get into the warmarama.

    SSH, Ukrainian Soldiers, Don Quyotes. On your Six. Hold boat and American Hammers for 5 core principles. Plank for Mission and Credo.

    YHC was listening to the Disney Radio station on the way this morning and The Circle of Life from The Lion King came on, which inspired the name for the first COP.

    The Merkin Square Circle of Death

    Basically Four corners, with merkins to failure at each corner and 20 LBCs for some recovery.

    Corner 1 Standard Merkins

    2 Wide Merkins

    3 Ranger Merkins

    4 Diamond Merkins

    Mosey to the rarely used playground at the front of the park next to Pole Alley

    Elevens

    1 Pull Up (or pull up negative)

    10 Pole Dancers

    Everyone knows how this works.

    YHC handed the Q over to Pool Boy who led us on a long mosey around the field to the yoga mat for a Pentuple Check

    Timer sprints to the tree and back while other PAX perform the following

    LBCs, Stiletto Squats, Plank Jacks, Hand Walk around the carousel

    Then Meander (Not mosey!) over the back wall of the restrooms for some Wall Work

    Hoe Downs, and Balls to the Wall

    Back to the yoga mat for 20 V Ups and 30 seconds of LBCs.

    Names and Numbers

    Great to have Beaver who made the long hike to join us this morning. As always his form was flawless to the very last rep.

    Lots to pray for this morning. May the lord bless us all.

  • Water Pistols

    Been a few weeks since our last OTB Pull Up Session, and looks like YHC was flying solo. And the rain started coming down, as soon as I got to the playground. After a little warmup I got into it.

    3, 6, 9 or something like that

    3 pull ups, 6 dips, 9 squats

    Then I setup the resistance bands on the pull up bar, but not for pull ups.

    New to the OTB repertoire

    Band Assisted Pistol Squats

    YHC has been working on pistol squat progression exercises for several weeks now and the band hanging there just seemed like it was the perfect setup. Almost able to get the full range of motion.

    Glad to be back after missing a few weeks.

  • Band On The Run

    15 strong came out on the first Saturday in June. It was a muggy 70 and sunny but that didn’t stop these HIM from putting in some work.

    Started with a mosey to the next parking lot with a resistance band in hand, everyone wondering what I had in store for them. YHC got started with the warmarama

    SSH, Don Quyotes, Imperial Walkers, Ukrainian Soldiers and 41 LBCs In Cadence.

    Indigenous People’s Band on the Run

    PAX moseys around the parking lots doing Moroccan Night Clubs, Arm Circles, and Raise the Roof while they get to take turns doing banded runs (one PAX provides the resistance, while another runs as hard as possible to the front under resistance)

    Four Corners Escalator

    1st corner 10 Merkins

    2nd corner 10 Merkins, 20 Groiners

    3rd corner 10 Merkins, 20 Groiners, 30 WW2s

    4th corner 10 Merkins, 20 Groiners, 30 WW2s, 40 SSH

    Triple Check

    To the concession stand

    Step Ups or Toe Dips

    Donkey Kicks

    Run down the steps around and back up the steps

    Mosey to the Monkey Bars in the woods for a Dora Murph

    PAX splits into 2 groups

    One does exercise, other runs to the edge of the woods and back.

    PAX would collectively perform

    200 Pull-ups

    400 Merkins

    600 Squats

    Walking lunges back to the edge of the woods, then Mosey to the bottom of the hill

    Catch Me If You Can

    One PAX Broad jumps up the hill and the other runs to the top of the hill and back to partner and switch.

    Repeato with Crawl Bear down the hill

    Jail Break back up the hill and back to the flag.

    Ring of Fire 41 Rep Edition

    American Hammers, Merkins, Flutter Kicks, and 41 second plank.

    Names and Numbers

    Lots of upcoming events, check Slack for details

    Great group of men that I was blessed to lead today. This was my birthday Q, as I celebrate my 41st trip around the sun officially on Monday the 9th.

    Also thanks to Mudslide for relinquishing the Q

  • Mixing It Up

    Party of 3 for pull ups at the jungle gym at Ecoff Elementary on a comfortable 70 and sunny morning in the gloom.

    We started with the usual stretching and some pull ups. YHC wanted to try something different with the Bands. A one armed lat pull down. Unfortunately, not able get the band high enough to allow for a perfectly downward motion, but was able to get it to a 45 degree angle, which will have to suffice. Then the usual dips and jerkins. We also added a max dead hang to the regimen.

    Throwing in some new stuff, since we’ve been doing a lot of the same stuff for a little while. Hopefully this will stimulate some growth.

  • No Speed Work Today

    2 Brandermill zombies met at Swift Creek Middle for what was supposed to be another speed work session. However, YHC’s leg was not having it. After ample warmup and 1 lap giving it a go, YHC just decided to do some strength training, Boberry was kind enough to join.

    We moseyed back to our vehicles and got the bricks and cindies.

    Arm Circles and Taint Ticklers

    Then grab the bricks and do some lat raises and arm circles.

    Grab the cindies

    Calf raises

    10 slow 20 fast, duck footed, pigeon toed, and regular while holding Cindy.

    Stiletto Goblet Squats 2 sets of 20

    Big Girl Stiletto Goblet Squats (wide stance l) 1 set

    Mosey back to the track for some core work

    In and outs

    Seated bicycles forward and reverse

    scrunchy frogs

    Boberry led some elbow plank exercise that had to do with a dolphin and JLo or something.

    Finish up with a lap around the track and YHC’s leg seemed to feel better.

    Very grateful Boberry was willing to audible with me as my leg just didn’t want to cooperate this morning. Good times as always with the Broberry.

  • Copyright Infringement Penalties go to Hardywood

    3 Beasts from the East in SOJ came together on a perfect 70 and sunny morning. YHC saw the backblast for The Green Mile last week and thought it would be a good one for the Bermuda Boys to try out.

    Mosey to the end of the basketball court for the standard warmarama.

    Then over to the wall to get it done.

    The Thang

    5 rounds of the following 5 exercises for one minute all out efforts. Each round concludes with a one minute active recovery / mosey. Exercises:

    -Merkins, Bonnie Blair, Donkey Kick, Squat, Plank

    This was a great workout, and a great format that can be modified to anything you want it to be. Plus it’s an easy backblast. Always great to catch up with Broadway and Posh!

  • Solo, But No Po Po

    YHC pulled up to the parking lot at Goyne Park, a little nervous that there may be 5 0 waiting in the lot. Fortunately, the parking lot was empty, but unfortunately, YHC was the only PAX there for Pull-ups and Dips.

    Headed over to the jungle gym and did some stretching before a few pull ups. Then some dead hangs for maximum hang time. Then 3 sets of max pull ups.

    Next over to the dip bars for a handful of sets of dips.

    Back to the monkey bars for another dead hang and set of max pull ups.

  • Officer, it’s 4:59 now. The lights come on at 5am.

    YHC had just pulled into the parking lot at Goyne Park and spotted Pool Boy and Dr Doolittle pulling in. YHC got out and heard over a loudspeaker. “PARK’S CLOSED AFTER DARK” I turned around and saw a police car with the lights flashing at the end of the lot.

    We went over to talk to him and told him we’ve spoken with the park manager and have permission. He said we needed a letter or credentials from someone saying that.Unless you’re using a lighted facility. It was 4:59. I said the lights come on at the basketball court at 5am. Then the lights came on.

    Sooo, Pull-ups and Dips turned into Abs and wall sits.

  • Pull Ups and Dips For the FNG

    There were 2 PAX out for pull ups and dips at Goyne Park. Justin is an FNG who’s decided to not let his new desk job pack on the pounds.

    Started with some stretching and arm circles. Then a pull up ladder, and a dip ladder. Followed by a few sets of toes to bar. Finish up with max rep Pull-ups and Dips.

    Welcome Justin, who would later be named Dr. Doolittle

  • Busy Morning at the Park

    It was one fine morning in the gloom at Rockwood Park, and YHC wasn’t the only one out enjoying it. Just as I was getting back, from some pull ups, Chaplain and Touchdown were pulling in. Touchdown headed for the basketball court, and Chaplain and I hit the trails. Conversation was plentiful. It’s always good to catch up with Chaplain. Mudslide was getting some laps in as well. Morning Wood once again is full of options.