Author: Big Rig

  • 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.

  • Full Tour of Rockwood

    2 Premature Accelerators, got some easy miles in at Rockwood Park. Boberry had to be at work early, but that didn’t stop him from lacing them up this morning. We hit the paved trails, and also hit some unpaved ones too. Great conversation as always!

  • “Do your best, forget the rest” Tony Horton

    An Easter Saturday Eleven made their way out to Rockwood Park for the latest edition of Rocknroll. It was truly a beautiful morning, and actually really close to 70 and sunny. Here’s what happened according to the Carolina Squatter in the parking lot.

    Mosey to the single basketball court for the standard warmarama

    Suicides
    Walking Lunges to Quarter, Half, 3 Quarter, Full, 1 Burpee at each line then Bernie back.

    Marching Ukrainian Soldiers, Bernie back
    2 Burpees at each line

    Marching Imperial Walkers, Bernie back
    3 Burpees at each line

    Indigenous People’s Run
    3 Merkins then run to the front
    Run to the parking lot on the west side of the snack shack

    Elevens
    1 Double Clutch Stiletto Squats up to 10
    10 Merkins down to 1
    Run in between

    Mosey to the end of the parking lot before the hill.
    Dora
    100 Carolina Dry Docks
    200 Toe Taps
    300 SSH
    Partner does lap around the parking lot

    Merkin Four Corners
    12 Standard Merkins
    12 Wide Merkins
    12 Ranger Merkins
    12 Diamond Merkins

    10 Minutes with Tony

    YHC did his best to do Tony Horton’s Ab Ripper X before the bugs started eating us alive

    25 reps each
    In and Outs
    Bicycles
    Reverse Bicycles
    Scrunchy Frog
    WW2s
    Fifer Scissors
    Hip Rock n Raise (like our Heels to heaven with knees spread)
    Pulse Ups (Legs stay in the air, and lift lower back in the air)
    Oblique LBCs 25 each side
    Mason Twist (American Hammers)

    Left a couple out since the bugs were eating us up.

    Mosey to the snack shack
    Triple check
    Wall sits
    Chair Dips
    Run down the steps then around and back up

    Nancy, and Herme led us back to the flag for 2 minutes of stretching.

    Names, numbers, prayer requests, and announcements. Herme took us out.

    Prayers for Leche and his family. They are going through 2 losses in the family in the last couple weeks.
    Deep Dish is having hip replacement. Prayers for a full recovery.

    Century Classic CSAUP in 2 weeks, check Slack for details.

    Great to see some guys I don’t usually see at Rocknroll.
    I was blessed to lead.
    Happy Easter everyone!

  • Back At It

    2 Swift Freaks got together for some speed work on a chilly morning at Swift Creek Middle.

    We headed off campus for the paved trails of Brandermill for a 2 mile warmup. Then to the track.
    8 laps at 815-830 minute pace
    120 seconds rest
    4 laps at sub 8 minute pace
    60 seconds rest
    1 mile cool down

    Great to get out and run with Boberry after YHC’s marathon.

  • That’s Happened before, that’s why we have a name for it

    4 beasts from the east in SOJ made for the latest Bermuda Triangle Beatdown.  It was seasonably warm (finally) a perfect 70 and sunny in the gloom at Goyne Park. Here’s what went down.

    Mosey lap to the lower parking lot and back to the flag to get the cindies ready at the pavilion. But first to the yoga mat for the standard warmarama, mission,  credo, and core principles.

    Back to the pavilion for a Dora

    100 merkins
    100 Goblet Squats
    100 chair dips
    Timer runs to the gate at the parking lot and Bernies back

    Farmer’s Arm Day

    Cindy curls to failure then Skull Crushers
    Partner Farmer’s carries one Cindy to the tree and back, switching hands on the way back. Switch then repeato.

    Return cindies, then Broadway took us for a mosey to the lower lot.

    5 merkins and 5 SSH at alternating parking lot lines, descending to 1.

    Bernie mosey back to the flag.

    Names, numbers, prayer requests, and announcements.

    Welcome back Eastbound who went into hibernation for the winter, and Welcome to Dr Doolittle!  He has 4 dogs, and works with YHC, Eastbound,  and Pool Boy. There may have been some merlot spilled, but all parties pushed through! Hopefully we’ll be seeing more of them both in the gloom!!