Author: Big Rig

  • 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!!

  • The Inmates are running the Asylum

    4 Inmates of the asylum that is the Ecoff Elementary jungle gym, got together for another edition of Pull-ups and Dips. Here’s how it transpired.

    Start with the usual stretches, then Pool Boy led some arm circles and taint ticklers. Then some Hollow Rocks.

    Ladders
    We paired up and took turns doing a pull up ladder, then repeated with a Dip Ladder.

    Finished up with a set of max reps Pull-ups, then Dips.

    No soap was dropped in the asylum.

    Great to have State Farm and Boberry join us for the extra credit before State Farm’s SMACKTALK Beatdown!

  • Finally found Boberry’s NON conversational pace!

    2 Fleet footed zombies met in the gloom at Swift Creek Middle for another speed workout. Here’s the workout.

    1 mile warmup
    1.5 miles (6 laps) @8 minutes per mile
    1.5 miles @720 per mile
    1 mile cool down

    YHC and Boberry have been doing these speed workouts for a couple months now, and we both feel like we’re getting results. And this is the first time Boberry hit a pace that he couldn’t carry on a conversation. So I  guess 720 is his non conversational pace.

  • 200 Burpees, 200 Thrusters

    Pool Boy and YHC, decided to hell with pull ups and Dips. Today, we’re going hard.  For Extra Credit, we each did 200 Thrusters, 200 Burpees, then murder bunnied our way 150 yards uphill, back to the flag, just in time for the Bermuda Triangle Beatdown!

    Actually, we did our normal Pull-ups and Dips, with some Decline Merkins, and Jerkins.

    Happy April Fools Day

  • Getting Ready for State Farm

    4 Bermuda Boys came out for what turned out to be one of the tougher Bermuda Triangle Beatdowns, in awhile. YHC’S Garmin agreed, with an average heart rate in the 150s!(that’s high for a bootcamp!)

    YHC started off the hot potato with a mosey to the basketball court for the standard warmarama, then a leg circuit.

    12 lunges with one leg into 12 jumping lunges same leg, repeat other leg
    Run to other side of the court and back
    Repeato

    12 squats, widen stance 12 squats, then 12 jump squats wide stance
    Run to the other side of the court and back
    Repeato

    Over to the wall
    Wall drives x20 double count
    Mountain Climbers x20 double count
    repeato

    Back to the basketball court
    Lateral Lunges x20 double count
    Lateral shuffles between the lines on the key x20

    That’s it for legs today boys!
    Broadway says “Not so fast, my friend”

    He took us for a military style Run around the school, after a solid mile, we stopped at the bleachers at the football field for some incline merkins. Then moseyed over to the lower parking lot for some parking lot chasers.
    Then mosey up to the main lot.
    Start at 15 merkins, then 14 WW2s, declining and alternating down to 1, finishing with 10 of each.

    Pool Boy closed us out with his signature Taint tickling.

    Names, and Numbers. Broadway took us out.

    This was a good one, hopefully it will prepare us for whatever State Farm has in store for us next Tuesday at the same time, same place!

  • Leg Day, turned into Ab Day

    3 Bermuda Blockheads met at Goyne Park for the latest edition of The Bermuda Triangle. Pool Boy and YHC were able EH another one of our coworkers to our friendly beatdown.

    We started with a mosey lap around the parking lot, then over to the yoga mat for the warmarama, disclaimer, Core Principles, Credo, and Mission.

    Then back to the flag where a collection of Cindies were waiting for us.

    Triple check

    Farmer’s carry to the picnic pavilion, then run back while other PAX perform

    Double Clutch Goblet Squats
    Cindy Curls

    Mosey to pole alley for a 100 rep Ab Circuit
    20 reps each
    Butt Surfers double count
    Polesmokers
    Oblique LBCs each side
    LBCs

    Leg circuit

    Bulgarian Split Squats x10 each leg
    Pole dancers x20
    Jump Squats x25

    Then as if we haven’t done enough abs, back over to the yoga mat

    Ab Ring of Fire
    Penguins, Mountain Climbers, Flutter kicks, Alabama Prom Dates, and a few others

    Time, names numbers.
    Welcome to Rip Torn!  He aggravated a back injury somewhere along the way, but pushed through and is talking about coming back next week.
    Prayers for healing 🙏

  • FNG Tickles Taint

    3 Gloom Walkers came out to the jungle gym at Ecoff Elementary for the weekly Pull-up and Dip Session.  We even had an FNG come out!!

    Pool Boy is nursing a back/arm injury but that wasn’t going to stop him. He led us in a killer arm circle and taint tickler circuit.

    YHC led the trio in some EMOM Pull-ups and Dips, rotating after 3 sets of each. Pool Boy modified to Jerkins.

    Great to have FNG Rob out in the gloom with us for the first time. His F3 name to come in a Backblast later on.