Author: Big Rig

  • Those miles aren’t gonna run themselves

    2 Runnas, hit the track at Swift Creek Middle School for the latest, or should I say earliest edition of The Graveyard Shift. As if 430 wasnt early enough, we had 8 miles of speed work to get in, and we had to get out even earlier at 410.

    Today’s format was as follows

    1 mile warmup about 9-930 pace

    Alternating miles at about 830 and 730 pace (Boberry was hitting 7s!)

    1 mile cooldown

    Always great to catch up with Boberry for a run. And grateful to have someone willing to get up so early to hit those miles on the training plan.

  • Great To Be Back

    2 Bad dudes hit the jungle gym at Ecoff Elementary. Pool Boy and Big Rig keeping the pull up and dip session going.

    This session was pretty simple. A few minutes of stretching, followed by about 10 minutes of EMOM Pullups, then 10 minutes of EMOM Dips.

    After missing the last few weeks, it was great to be back out in the gloom with Pool Boy on a Tuesday.

  • Bermuda’s Still Here!

    A trio of SOJ HIM, descended upon Goyne Park for the latest edition of The Bermuda Triangle. It’s been a few weeks since our last beatdown, with illness and weather keeping us from our regular Tuesday workout, but we’re still here and here to stay.

    Broadway led us with a mosey to the lower parking lot then a standard warmarama which included the following exercises in cadence

    SSH
    Ukrainian Soldiers
    Don Quyotes
    Butterfly WW2s
    Merkins

    Next, Pool Boy had us mosey Taco Truck Hill for our first COP

    Bernie up the hill and Crawl Bear down
    Repeat 10x

    We then moseyed to the picnic pavilion for the next COP

    20 Bulgarian Split Squats each leg
    10 Decline Merkins

    Pool Boy then handed off the Q to YHC

    Mosey to the flag where there conveniently were 3 coupons.

    20 Double Clutch Goblet Squats
    Run lap around parking lot
    2 rounds
    20 Curls
    Run lap around parking lot
    3 rounds

    Mosey to the Carousel for the Johnny Cash Carousel
    1 PAX performs 20 reps Ab exercises in the Carousel while another planks on the handle with the other PAX holding their legs
    Changing directions when Ab exercises get to 10
    3 rounds

    Mosey back to the flag for various ab exercises until time

    Names, Numbers, Announcements, and Prayers (COT)

    Good luck to State Farm, he has an interview with his local news station in PA to promote the launch of his new AO and region in Holidaysburg PA.
    Way to go Brother!!

  • I Beat Oprah!

    2 Mountain Goats headed for the neighborhood of Sunset Hills before sunrise, from the friendly confines of Rockwood Park. With YHC’s Blue Ridge Marathon, and Boberry’s River Rock Half fast approaching the miles are adding up, and so are the elevation changes. We ventured onto every side street to get every hill we could, and did the same in the Providence Creek neighborhood.

    YHC read somewhere that Oprah ran a marathon in 4:29 which made YHC double check his time from Shamrock last year. 4:28. Get some, Oprah!

  • Where is everyone?

    YHC got an early start just after 440 this morning, but was hoping to get started before 430. Getting into some long runs for the marathon training plan, with 16 scheduled. And hit every hill I could out there. Came back at the 8 mile mark to find Orange Crush, who was hoping to get a ruck in, but he opted to go get breakfast. We were surprised no one else came out on the warmest morning we could remember in months. YHC headed back for the hills.

  • Arnold and Tony have something here

    It was a balmy morning at the jungle gym at Ecoff Elementary. YHC didnt want to miss the first morning in awhile where the dip, and pull up bars werentt frosty. So, Tiger King and Big Rig made the best of it. Here’s what went down.

    Good mix of the following

    Hollow Rocks

    Dips

    Jerkins

    Band assisted Pull ups

    Non Band assisted Pull Ups

    Key point today was to make those last 3 reps count! As instructed by Arnold and Tony Horton.

    Great to get out for the Early morning Pull up Session again!

  • Stay Up Wind of Big Rig

    2 Premature Accelerators launched from Rockwood Park for some training miles for their upcoming distance races. Boberry’s got his coming in just over a week, and YHC has his in just under 3 months.

    We took to the hills of the Mayfair Estates neighborhood and got those miles in. Discussion was great as usual, and at one point led us to wondering how long the Farts tag has been available when posting Backblasts. Boberry’s sure that Draper was responsible for it.

    We headed back to Rockwood for some hydration. YHC continued on to get some hilly miles, and Boberry went home to pickup Rubble to bring back for DTH’s Rocknroll beatdown.

  • Modified MABA Tabata

    3 HIM with coupons ready for an almost mosey free workout came together in the parking lot of the Bermuda Triangle for a Tabata workout with Thrusters instead of Burpees for MABA.

    YHC asked Tiger King yesterday if he was a hard commit for this morning’s workout and he stated his concern for slipping on ice. Turned out YHC was planning on very limited running after rolling his ankle on Sunday, so it all worked out.

    530 rolled in and we did our first 10 Thrusters, followed by a brief warmarama.
    SSH, Imperial Walkers, Don Quyotes, Helicopters, Nancy Kerrigan’s.

    The Thang

    10 Thrusters every 5 minutes  10 sets, 100 Thrusters(credit to DTH for the EMOM idea for MABA)

    4 sets of 20 Oblique Lifts (2 each side)
    20 Cindy Swings

    Ab Ring of Fire
    20 WW2s
    20 Pulse Ups
    20V Ups

    30 Curls

    Short mosey to the picnic pavilion and back.

    YHC gently set down his Cindy at the end of a set of Thrusters and it literally crumbled into 6 pieces, at this point we had to do triple checks, since we only had 2 cindies for the 3 of us.

    Triple Check 1

    Curls, Skull Crushers,  20 merkins,  only 1 round

    Ab Ring of Fire 2

    Penguins, APB, Oblique V Ups

    Triple Check 2

    Calf Raises normal stance x25, 2nd Round Pigeon toed, 3rd Round Duck footed
    Imperial Walkers
    Hold Plank

    End with COT

    YHC doesn’t have too much experience leading a workout without any running, but it wasn’t necessary to get the heart pumping!  Great push by the PAX!

    Frozen Triangle Super Bowl Saturday February 8th!

    Broadway took us out.

  • Tiger King in Beast Mode

    2 Pull Up Warriors ventured out to the Frozen Tundra of The Jungle Gym at Ecoff Elementary for another chilly version of the Pull Up and Dip training session.

    After a brief warmarama Tiger King and myself started off with a pull up pyramid, then some Hollow Rocks.

    Then over to the Dip bars where Tiger King gave the idea of putting a little extra forward lean on those dips. About 5 sets of 7-10

    Back over for some band assisted pull ups max reps.
    Then Tiger King, decided to throw in some narrow grip Jerkins. 3 sets.

    Finish off with a set of dips, pull ups, and narrow grip Jerkins.

    YHC was leading from the back this morning, as Tiger King has clearly gotten out of reach on the pull up bars. Look for a Q from Tiger King soon!

  • MABA Hill Repeats (Frozen Iron PAX)

    2 MABA Maniacs training for distance races met at Providence Elementary for a Graveyard Shift that had an Iron PAX feel type workout. Boberry came out for one hill but wasn’t feeling so hot and decided to head back to the smart sack

    40 Thrusters then 5-10 burpees at bottom and top of each hill repeat
    10 and 10 Thruster/Burpee finish

    Total Thruster/Burpee count 116

    4 Miles logged

    Prayers for Bo to be back to full speed.