Author: Sippy Cup

  • 5 guys–interesting circuit experiments

    5 PAX gathered for a crisp fall Hot Potato workout.

    R1. Swirly leading COP–SSH, DQ, Scorpion kicks, Scorpion kicks on back, Flutter kicks Merkins

    R2. Swirly leading. A circuit of Running the big loop (2x, the timer), Step ups, Abyss Merkins and Dips

    R3. Face plant leading. Mosey to bowl for 15 x Derkins, then head to the bottom of the hill for a WW2, Burpee Hill run. 20x WWII, run up hill to first light pole 3 Burpees, 15x WWIIs, run up hill to 2nd light pole, 6 burpees. Continue to 4th light pole adding 3 burpees and subtracting 4 WWIIs each time.

    R4. Sippy Leading. Mosey to Rock pile for a circuit of: plank with rock on back, crossover merkins, plank with rock on back, cros over merkins, carry rock up and down steps (the timer). Done 2x. Then mosey to playground for AMRAP pullups in ~ 1 min.

    Sippy took us out.

    Moleskin. The hot potato Q lives on at Batteau, and it is fun to see all of the experimental workout ideas. Doing a circuit with 5 guys is a bit tricky, but we managed to pull it off a couple of ways today. The Abyss Merkins were new to YHC–they are done with hands and toes on adjacent picnic benches and really get the full range of motion. Face Plant gave his usual dose of solid cardio, and YHC’s rock rotation was an interesting experiment with a fair bit of groaning. Solid work gents, and a beautiful morning for it.

  • Responding to randomness

    YHC took the Q based on everyone liking his route suggestion best.

    The instructions were simple: Head east on Grove: when you encounter a green light, go straight. If it’s red, turn left. If you hit a dead end, turn around. Keep an eye on the clock and head back to MM by 5:45.

    Moleskin. It was fun to hear where people ended up–most of us were running around the museum district. GP suggested we put a boundary square for the next iteration–seems like a good idea. We could add an instruction: turn left when you hit the boundary.

    It was nice to run with Hollywood (from Charlotte), Faceplant, and Marv this morning. Hollywood was trying to find his pace group and settled in with the 6 milers. That pace was pretty conversational for him–my guess is he could be a 7 miler in 45 min. He was telling us about some of the bootcamps they do in his area, where the weekly plan is to run at least 4-4.5 miles in 45 min along with exercises. That might be an interesting twist to try sometime.

    Also, I’m not sure I have the Pax list exactly right–let me know and I’ll add you in.

  • Stirring the pot

    Exhibit A:

    A number of PAX show up for workout at the appropriate time, but some of said PAX decide to do an alternate workout (e.g. play ultimate rather than run, or do a regular run rather than a speed workout). Said PAX rejoin the group at the end of the workout for the COT.

    Consequence: Said rebellious PAX (YHC included) do not get included in the PAX list or get Big Data credit (or perhaps receive an asterisk that could be removed with burpees).

    Exhibit B:

    A number of PAX “show up” at the workout location, but not at the appropriate time. Said PAX do their own thing and make no effort to return for the COT. In fact the only evidence that they worked out is the presence of their vehicles at the AO.

    Logical Consequence: Said rebellious PAX do not get included in the PAX list or get Big Data credit.

    The real, carefully planned, well-thought out, and clearly described running workout: Runners do 3 loops bordered on three sides by Westmoreland, Commonwealth and Grove. The northernmost cross street was chosen so that the three laps together equaled either 4, 4.5, 5, 5.5, or 6 miles. The goal was to run the first lap in 16 min, the second in 15 min, and the third in 14 min.

    Moleskin. It was hot. It was lonely. YHC ran by himself. Most other PAX did too, due to the small numbers today. Northerners don’t know how to pronounce “Wythe.” It was good to see some huffing and puffing on the third lap. Welcome back to Upchuck, too.

    Commentary. Before Big Data, YHC would just show up to workouts, not caring if attendance was taken or not. He was there for the fitness and the fellowship. But for competitive people like myself, Big Data has turned things into a bit of an attendance competition, and I think it actually takes away from the primary aims of the group. I’ve tried to just ignore it this year, but, uh, apparently I still do care. Big Data also creates some perverse incentives. For example: Really need a rest day to rest your injured calf–Sorry, Big Data is watching. Muscles sore from doing too many Merkins the day before? Sorry, you need to show up for the next workout (A Swirly Q!), to get the credit. Personally, I think it is time to take down big data–it would help us relax and enjoy the more important 3Fs. We’re already competitive enough–why add an extra layer?

  • Put the rocks away–take the rocks out.

    7 gathered Hot-Potato style for a very rocky and muggy beatdown. It went something like this:

    Swirly leading the COP, SSH, Helicopters, DQs, IWs Merkins (20x!). Mosey over to rock pile for partner exercises, one partner with rock, the other unencombered

    Rd. 1. Curls with rock and run to tree and back.

    Rd 2. Overhead presses with rock and run to bowl and do 20x dips

    Rd. 3. Sit-ups presses with rock and run to bowl and 20x incline merkins

    Rd. 4. Curl-squats with rock and karaoke.

    Put rocks back.

    Sippy leading

    Take rocks out (1 for each PAX)

    Mosey to pickleball court with with rocks. Mosey around 1/2 court while facing in same dirction. Then plank on rock. 6 inches with hands on rock. Then Merkins with one hand on rock (IC 8x each side).

    Partner up: One partner elbow plank with rock on back while partner runs around court. Switch. Repeat with Elbow plank.

    Run up and down short hill with rock 5x.

    Mosey to edge of tennis courts for 3×6 Rock throws, rotating to switch rock each time. Then 3×6 overhead slams, rotating to different rock each time. Then move in plank right and left.

    Take rocks back.

    BT leading.

    Mosey to the flag for some Mary. WWIs, Freddie Mercurys, Flutter kicks, 6 inches.

    COT–BT took us out

    Moleskin.

    It was fun to have so many here for the summer tour, and it was good to spend the majority of the time with the rocks today. I’m (Sippy) feeling the effects all over.

  • Pushing speed

    As the 3 Pax assembled today we realized that we had the opportunity to really push the distance covered today, and so we gave Rosie a tour of most of the AO.

    COP–Sippy leading: DQs, Helicopters, Arm Circles, Hamstring scoops, Merkins

    Mosey to the rocks for a triple check, Plank with rock, curls, run to/from light post.

    Mosey to lake for double check–run the rock steps loop or dips/step ups.

    Faceplant leading: Tour around lake with alternating 5x burpees and 5x WWIIs at each light pole.

    Sippy leading: Run up the side hill/trail to the parking lot. Lunge for 20 meters. Mosey to picnic shelter. 100x group total chicken peckers on picnic shelter. Sprint down to lake and back up hill to bowl. Then 20x IC dips with palms back.

    Mosey to the flag for a 30s elbow plank.

    COT–YHC took us out.

    Moleskin. The Pax revved the engines high today. The three of us are used to a few more “breathers” while we wait for the 6, but today we pushed each other to the limits with few breaks, which meant for 45 minutes of high BPM. It was nice to have Rosie join us on his summer tour.

  • Show up early and you get rained on

    5 PAX, 3 regulars and two out of town guests, gathered right after the freak rainstorm for a little Hot Potato Q.

    Swirly led first and took us through the COP. 10x Helicopters, 10x DQ, 20x LBCs, 10x Flutter kicks, 10x Merkins, 20x SSH.

    Then he took us down to the bowl for 3 rounds of: 20 dips, 10 Derkins and running up the hil and back.

    He then took us to the tennis court baseline: Lunge across, 10x donkey kicks on the fence Lunge back. Repeat with Russian Soliders, and Bear Crawls.

    Finally we headed to picnic tables for 3x: 15x incline merkins and 10x WWIIs with feet on picnic bench.

    Sippy then led a new leg burning exercise, the Slinky. Step up onto picnic bench, step down, then reverse lunge with same leg, then one ball dipper (to switch placement of legs). Repeat with opposite leg. 3 x 60 seconds with a mosey around the stone house to rest after each set.

    Then some kickboxing. 20 sec x 2 of jab-jab-cross followed by
    20 sec x 2 of jab-uppercut-uppercut. Mosey around the stone house followed by 1 minute elbow plank.

    Posh led us then to the stone steps for 3 rounds of 10x burpees on the top and 20 dips at the bottom. Mosey back to the flag for a ring of fire dealers choice for Merkins.

    Moleskin. Some of the PAX were surprised by a freak rainstorm that hit on the jog over, but the actual workout turned out to be a beautiful spring morning. It’s really nice to be in the light for the last 1/2 of the workout. We enjoyed having Manwich and Kapow join us today. Manwich drives over an hour each way to get to an F3 workout and hopes to start a new location in his hometown of Holden Beach very soon. It struck me how fortunate we are to be able to jog or drive only short distances to many of the AOs in F3 Richmond.

  • Focus on the hills

    4 Pax and 4 parts

    COP–Lab Rat leading. SSH, DQs, Arm circles, IWs, Helicopters, Merkins

    Face Plant leading Mosey to the bottom of the hill for a Quadruple check, each Pax does each exercise twice. Exercises were: Run up and down the hill, flutter kicks, burpees, 6 inches.

    Sippy Cup leading. Shifting sands. All of the way up the hill to the parking lot 20 paces running up followed by 4 lunges (2 each leg) back.

    Hardywood leading. Alternate bear crawl and crawl bear half-way down the hill, 20 paces before switching. Then in the bowl, 3 sets of 10 derkins, 20 incline merkins and 30 dips.

    Moleskin. It was a good way to start the week (now almost over), gentlemen.

  • Turn around, right now!

    14 strong gathered in the rain for a new hill to explore.

    Directions.  Reverse Carillon route to the edge of Windsor Farms.  Then deviate and turn right on Douglasdale road to go down the hill.  4 milers–go down Douglasdale to the end,  turn around and head back.

    5 milers–Run down Douglasdale, but turn right on Loch Lomond, go to dead end and head back to Douglasdale.  Turn right on Douglasdale, go to end, and on the way up the hill turn right to go on the other side of Loch Lomond to the end and back, then head up Douglasdale to the starting place.  Then run down and up Douglasdale one more time.

    6 milers–Same as 5 milers but do an additional Loch Lomond loop.

    COT-Sippy took us out.

    Moleskin.  YHC has explored these hills before as they are a short distance from his house.  It is about a 1/3 mile from the bottom of Douglasdale to the top, and the full loop with the Loch Lomond spurs is about 1 mile.  Having not run these in the dark before, YHC was not aware of the aggressive security guard stationed at the bottom of Douglasdale.  We all got yelled at and made quick turn-arounds at the bottom.  Someone should post what they are guarding down there!  At least we gave them something unusual this morning.

    YHC was not planning on running this morning due to some Plantar Fasciitis, but when Guiness showed up late, he decided to be a good host and join him for a nice jog, and the foot loosened up. We also had a nice conversation about dealing with injuries, F3, faith and disillusionment, etc.  The banter kept YHC’s mind off of the pain.  The foot feels better still! Just what I needed Guiness!

    A few of the PAX ran the regular carillon route, while others got a little bit lost on Douglasdale.  Par for the course for a new route.  Those that did stay on course were treated to a nice dose of hills that some appreciated, while others (Upchuck) did not.

  • Now we’re ready for the SEALs

    29 Strong gathered in the gloom after the longest night of the year for a kickboxing beatdown.

    Mosey to the far circle for: COP.  10x helicopters, 10x woodchoppers, 10x Imperial Walkers, 10x Merkins, 15x SSH.  Stay in the circle for a series of crawls to the center, followed by 5 merkins and then backwards crawls out.  The series was: Bear Crawl, Crab walk, Crippled bear (R leg), Crippled Bear (L leg).

    Mosey near the stage for Round one of kickboxing.  20 seconds on, ~10 seconds rest for each set.  Alternating sides.  Set #1:  Jab-jab cross.  Set #2: Jab-Uppercut.

    Mosey to the pullup bars for 10 minutes of AMRAP, Pullups and Merkins.

    Mosey to the amphitheater for 3 minutes of Bunny Hops up and down.

    After a little planking, Round 2 of Kickboxing.  Plank to rest after every 2 sets:  Set #1:  Jab-Hook-Hook, Set #2.  Jab-Duck-Cross.  Set #3 Jab-Jab-Back Elbow.  Set #4 Jab-Jab-Knee.  Set #5 Jab-Cross burnout with out dropping arms.

    Mosey to near circle for a Plank-a-rama.  Regular, Elbow, Side-elbow (L and R), Reverse.  Then, a Burpee Ring of fire, with some high knees thrown in.  Then:  Merkins, Werkins, Diamond Merkins, and heels of palms facing in Merkins.  5x each.  Then 3×20 PLTs.  Mosey back to flag.

    COT-Sippy took us out.

    Moleskin.  Lots of mumble-chatter today, especially around the kickboxing.  I think we had fun with it.  I did see some strong work.    Some got into envisioning what would happen if we really carried out these moves in a battle.  Experimental sound effects were added to a bit of hilarity.   Swirly thinks we are ready if the SEALs show up.  Thanks to the PAX for indulging in a new type of workout.  Expect some serious soreness tomorrow, especially in those small muscles right under the armpit.

    Announcements.  Bring your coats for Marmaduke.  Normal workout schedule on Christmas Day.

    Grateful to lead today, and I’m grateful for how you all have had a part in shaping me in 2018,

    Sippy

  • Keeping moving, keeping warm.

    A group of 5–2 dads and 3 kids gathered for the last puppy pile of the season.  It went something like this:

    Marv leading.

    COP–10x SSH, 10x Don Quixote, 10x Imperial Walkers,  Arm circles, 5x Merkins, 10x LBCs.  5 Burpees OYO

    Mosey to amphitheater for a series of two triple checks.  The “timer” was a runner to the top of the steps.

    #1.  Run, SSHs, LBCs

    5 Burpees OYO

    #2 Run, Jump Squats, Merkins

    5 Burpees OYO.

    Sippy leading.

    Mosey to Rusty cage.  3x rounds of Solo Jerkins (8x) and Bar hang leg raises (5x).

    5 Burpees OYO

    Mosey down the pipe for a pipe loop run.  1 partner runs the loop while the other partner lunges back and forth across the street.

    5 Burpees OYO

    Whamo animal walks along the road and up the partner carry hill.  One PAX throws frisbee.  Sprint until disc stops, then proceed to disc using one of a variety of ways–bear crawls, crab walks, duck walks, turkey walks (duck walk with arm circles), broad jumps, partner carries, but kickers, high knees.

    5 Burpees OYO (during the Whamo animal walk at some point)

    Balls to the wall on a large tree near the shelter at top.

    Mosey back to the flag.

    1 Burpee OYO–to make a total of 31 (the number of points scored by UVA yesterday in their loss).

    COT, Marv took us out.

    Moleskin.

    It is really fun to work out with your kids and see them pushing themselves and having other men encouraging them as well.  I’ll miss puppy pile this winter.  Today was a bit cold but everyone warmed up quickly  and were toasty by the end (I think).  We had a group of older kids so we didn’t scale back too much. We did try a few experiments–Turkey walks are a solid addition.  Double partner carries, not so much.