Author: Sippy Cup

  • Look out for Bobo

    11 Pax joined us on a crisp fall morning.

    Sippy Cup leading:

    COP

    SSH x 25

    Russian Soldiers x 20

    Arm circles OYO big/little, backwards/forwards palms up/down

    Merkins x 12

    Russian Twists x 30

    Peggy Flemings (new calf burner exercise)  Balance on left leg with right leg out in front of you ~ 6 inches of the ground.  Hold.  On Q’s command swing the right leg back behind you while bending at waist to maintain balance.  Hold.  Repeat front and back one more time.  Switch legs and do the same with the right leg straight and left leg off the ground.  10-15 seconds per hold was a good challenge.

    Mosey up to top of carrilon steps for a 4 corners.  10 Burpees, 20 Ball dippers, 30 Merkins, 40 LBCs all on the carillon platform.  Bear crawl between corners, rather than run.

    Mosey to Hate Hill.  Exercises: Lunges, Walkout pushups, Duck walks, repeat

    Run up pipe and when you get to top do an isometric hold with locked arms on the parallel bars while waiting for the six.

    Wilson leading.

    Diagonal 4 corners (run along short end of field, sprint diagonally).  Exercises all x15 (LBCs, Right cross leg lifts, Left cross leg lifts, heel touches (from crunch position)).  Done 2x.  Finish things off with 10 pickle pounders in cadence.

    Dealers Choice Ring of Fire.  Each man calls out exercise for person to his right.  When dealer calls bonus, everyone does the exercise.  Exercises included: burpees, merkins, Carolina dry docks, Scorpoin dry docks, Peter Parkers, Mountain climbers, Parker Peters and some others.

    Partner up for Pole smokers x 15.  Finish off with 50 Merkins.

    Mosey back to flag.

    COT

    Moleskin:

    It was nice to have out of town guests Sir Topham Hat, OBT, Disney, and Exeter from Charlotte with us today.  They have family in Richmond and are up for the Thanksgiving weekend.  Have a safe trip back gents.

    Peggy Fleming is worth doing again.  The credit for naming Peggy Fleming goes to OBT.  There was a lot of laughter during this exercise—some of the Pax are balance-challenged, and others became balance challenged when they were laughing at those who were.  We tend to lack calf-specific exercises, so this is a good addition.

    Part way through Hate Hill, several Pax relayed the message that there were dogs and “Look out for Bobo.”  As it turned out, halfway through our exercise a man had pulled up in a pickup truck and had let out his dogs.  The first two dogs were unchained didn’t care at all that we were there, and YHC and TYA, who were running together, wondered what the big deal was.  As it turns out Bobo, the third dog, was chained to the truck right near the gate where our turnaround was.  As TYA approached the gate, Bobo him know with a vicious bark and snarl that getting any closer would be very unwise.   Everyone gave Bobo a wide berth after that.  “Look out for Bobo” became a workout theme.

    During the 4-corners diagonal exercise, Aisle 5 seriously impressed with his speed, blowing away most of the rest of the PAX.  Wow!  Sir Topham Hat, Disney, and Rosey also brought their wheels.

    Not all of the PAX made it up to 50 Merkins to finish off the workout—but we are getting stronger and even to suggest this exercise several months back would have been laughable.

    YHC’s choice of Hate Hill was a bit questionable since it was still kind of dark.  It would be best to move that to the end of the workouts until the morning light comes earlier.

    Good work guys!

  • Pink Friday

    7 faithful gathered on a crisp morning to burn some post-Thanksgiving calories.  They were introduced to a new type of running “game.”

    The rules:

    1. Split into 3 groups: slow, medium, and fast based on typical running pace.
    2. The boundaries of the game are Commonwealth Ave, Grove Ave., Monument Ave, and Malvern Ave.
    3. The goal of the game is to catch the slow group.
    4. All groups can run on any of the streets within the grid in any direction.
    5. No turns mid-block are allowed.
    6. No groups are allowed to make a U-turn at an intersection.
    7. Groups must stick together.
    8. If the med or fast groups catch the slow group they join them to form a larger pack.

    Game Start:

    1. The slow group heads right into the game grid.
    2. The medium group runs around Mary Mumford School and then heads into the game grid in pursuit.
    3. The fast group runs all of the way around the block of Mary Mumford and then into the grid in pursuit of the slow group.

    Game End:

    1. All running groups will meet back at the school in 45 minutes, whether or not the slow group is caught.

    COT.

    Moleskin:

    Game recap:

    In order to make the slow group more visible, Honeydo was given the honor of wearing a hot pink runners belt with a flashing red, dangling orb.

    The fast group (Sippy Cup, Saab, and Marv) got a bead on the slow group (TYA and HoneyDo) after about 15 minutes, and after a several blocks of cat and mouse caught them on the north side of the grid.  Marv’s knowledge of the neighborhood and outstanding eyesight proved to be quite helpful in spotting the slow group from several blocks away.  On the other hand, Saab, who runs without his glasses, is nearly blind to distant objects.  Fortunately, his speed came in handy in tracking down the slow guys in the half-block sprint.

    The medium group (Toga and Offshore) was unsuccessful in finding the merged slow/ fast group until the very end when we all converged on the school.

    We all agreed that this was a fun way to make the 45 minutes of running go by and was a good change of pace.  The grid seemed to be about the right size too, and the consensus was that the fast group was fairly lucky in catching the slow group in just 15 minutes.  It was a good change of pace.

  • Standard time = back on the trails!

    65 degrees on a cloudy morning—very warm for November

    COP

    Russian Soldiers 15x, Imperial Walkers 20x, A number of variations of arm circles, LBCs 30x, Merkins 10x

    There and back: A series of exercises moving forwards to the center of the circle and backwards to the edge.  At each direction change do 5 merkins.

    1. Bear Crawl/Crawl Bear 2x
    2. Forward Lunge/Backwards 2x
    3. Crab walk forwards/Backwards 2x
    4. Military crawl forwards/backwards 1x

    Hate Hill—partner up.  1 partner runs to the bottom of the hill and back, and the other does an exercise.  When the runner reaches his partner they switch.  Cycle through: 1. Lunges, 2. Walkout pushups, 3. Broad jump burpees.  When both partners reach the bottom of the hill the exercise ends.

    Run up the pipe

    Pullup bars At pullup bars do sets of: max pullups + 5 jump up lower down, max decline Merkins with feet on parallel bars, and 20 mountain climbers.  ~3 sets.

    Mosey Back to Flag

    COT

    Moleskin:

    We gladly welcomed back Standard time with some nice exercises on the hills and trails in daylight!  The fall colors in the woods were quite amazing also.

    This was a pretty punishing workout with lots of cardio and not a lot of rest.  A Sippy Cup special!  The last sets of pullups/merkins especially generated lots of groans and moans.  Solid work gents!  I noticed there were no double-dippers today, so YHC thinks he did his job!  Post workout YHC went home and fell asleep on the couch.

    It was great to have Wilson and Aisle 5 back with us after a several week hiatus.  It was Marv’s first time to join us too, and Lab Rat’s second.  It was great to have you guys  We welcome FNG Winstons, who received his name because he is a pulmonologist at VCU.  I had a nice talk with him post workout and while exhausted, he had fun.  Good encouraging atmosphere, guys!

    For those of you statheads:

    Merkins: here’s my count: COP—20, There and back—90, Walkout pushups ~20, Decline merkins (YHC had 60).  Total 180ish.

    Running—we ran about a 5K during the hour.

  • Pacman 4, Ghosts 1

    Five of the faithful gathered in the cool, surprisingly non-humid morning for a beatdown.

    The THANG

    COP

    Russian Soldiers X 20, Arm circles, Torso circles, Don Quixote x 20, Merkins x 10.  LBCs x 30.

    Mosey over to the western edge of the fitness course for the “Cinco check.” Similar to triple check, but with 4 exercises (Alternating ring pullups/squats, Merkins, Jumping Lunges, Carolina Dry Docks were spaced out over 1/6 of a mile along the fitness course.  1 Pax at each exercise and 1 running from the Dry Docks back to the starting pullups.  Each pax did each exercise 2x.

    Mosey to the Amphitheater for Pac-Man.  1 Pax, the Pac-Man, started with an incline plank in the middle step at the center of the Amphitheater.  The remaining Pax (Ghosts) started in decline plank at the far end of the Amphitheater.  Pac-Man tried to reach the far end without being caught by the ghosts. Both Pac-Man and Ghosts could move up and down or right to left, but maintained their orientation throughout the exercise.  Repeated 5x so each Pax could be the Pac-Man.

    Jacobs Bowl.  Ascending 1-7 Burpees at the top of the hills.  Bear crawl up the hills, and run down.

    COT

    Moleskin.

    It was a smaller group today–many were participating in the Rugged Maniac or were away.  The five PAX really put in a solid workout.

    YHC turned the triple check into the cinco check on the fly as we had 5 Pax.  The increasing number of exercises and longer distance between each exercise meant the Pax had to do many more repetitions at each station.  All stations were very tough, but it seemed that the Carolina Dry Docks registered the most complaints.  Burn, shoulders, burn!

    Just like in the real Pac-Man game, Inky, Pinky, Blinky, and Clyde, improved with each subsequent screen and finally caught Pac-Man Swirly on the last round.  The Ghosts were aided by Swirly’s flesh wound sustained when his feet slipped and shin banged into a stone step.  This exercise was fun and has a lot of future for add-ons and upgrades.  Glowsticks for power ups, Ghosts descending from both directions, multiple Pac-Men, etc!

    Announcements:

    You can check all of the other backblasts for the standard October races.  In addition splinter will be hosting a 2nd F gathering at his house on 10/21.  Look at the pre-blast here.

     

     

     

  • Face Jacks at the Dogpile

    9 of the faithful gathered on a beautiful, fall day to play around at the #Dogpile.

    The THANG

    Make a loop around the field and then:

    COP:  25x SSH, 25x LBCs, 25x Imperial Walkers, 20x Freddy Mercuries, 12x Merkins, 5x Face Jacks (new exercise, see below)

    Mosey to amphitheater for decline plank-o-rama.  Plank facing stage with feet on steps behind.  Move right, left, down, up, or turn180 on Q’s command.

    Incline Merkin ladder— start at stage and go from 1 to 15x and back down to 1, ascending one step each time up to 15 and then descending a step back to 1.

    Jacob’s ladder—run up and down stone steps.  At top, do 1 Face Jack, repeat up to 7.

    Head down trail at the base of the stairs to the narrow wood bridge the site of: (A) 3 sets of 10 wide grip dips on the bridge rails, and (B) Parallel bar style walking with hand across the bridge rails.

    Mosey to the pump house.  Run up hill to pipe, run up pipe and down trail to the pullup bars.  8x pullups, and 16x down under pullups, each exercise twice.

    Mosey back to flag:

    COT.

    Moleskin.

    YHC’s gimpy calf prevented a typically Sippy Cup hill-style workout today, so he opted for less running and more upper body/core work, stealing some workout ideas from BT and DK.  Fortunately the calf loosened up a bit during the workout and is feeling somewhat better tonight, but is still quite sore from Friday’s beatdown trying to stick with Marv and Saab.

    Face Jacks—these are similar to plank jacks, except you move both your arms and legs back and forth in the plank position, just like you are doing a SSH except parallel to the ground.  We found these to be tough, as each time you basically have to jump up off the ground like an insect while you move your feet and hands into their new position.  Kudos to Wilson whose long frame required extra side-to-side movement, and who, unlike Fudd, kept his six low to the ground for each rep.  Unfortunately Conspiracy was not around to compliment his form.  Post-workout YHC thought Face Jack was a good name as there were comments about the risk for face plants after each rep.  I’d like to see TYA try these!

    Welcome to FNG Lyndon (Iditarod) who was quite impressive on the pullup bar—I think he ended up doing 4 sets in the time it took the rest of us to do two.  YHC asked him later how many pullups he could do—his max is 33!!!! Seriously strong dude!   He got his name as he is serving in the military and is about to be posted in Fairbanks for the next 3 years.  Wilson invited him as his mom cuts Wilson’s hair.

    As always, it was great to see both Aisle 5 and Blood test who are now becoming regular Dogpile Pax.  And, Viral was back too, after an extended summer hiatus.  Good work to day Fella’s.

  • Hate Hill

    On a wonderfully cool and non-humid morning 6 Faithful gathered for a beatdown at the Dogpile,

    The Thang:

    COP: SSH (25x), LBCs (25x), Imperial Walkers (25x), Merkins (15x), Freddie Mercury (20x), Plank pushups (10x each arm).

    Whamo springs:  One Pax throws frisbee–everyone sprints until Frisbee lands and does an exercise until reaching the disk.  Exercises included: Lunges, Crab Walks, Bear Crawls, Broad Jumps, Duck walks, Walkout pushups,

    Jacob’s Bowl:  Run down hill, Bear Crawl Up, 1 x Burpee, repeat up to 7 Burpees.

    Hate Hill–Aka, Love Hill starting at the top and ending at the bottom.  Partner up–one partner runs down then up hill, and the other partner does exercises down hill until they meet.  Flapjack.  Exercises were: Lunges, Duck Walks, and Broad Jumps.  Mosey to the pipe.

    The Pipe.  Run up Pipe Hill and then do 3 sets of: Pullups (8x), Australian Pullups (10x), Merkins (20x)

    Mosey to the flag

    COT

    Moleskin:

    Strong work by the Pax today.  Aisle 5 continues to improve and made a particularly strong showing as did Blood Test who back for his second workout.  Swirly and Wilson also showed bursts of speed and almost caught the Frisbee during different pulls.  It was nice to have HoneyDo back from his vacation.

    There was some mumblechatter surrounding the downhill lunges which were much tougher than expected.  There was also some discussion about bicep exercises, and YHC was happy to oblige with a pullup-heavy finish to the workout.  And, all in all we ran over 2.4 miles, most of it up and down hills.