Eleven runners plus four on rubber didn’t really gather at 530 and everyone did a variety of things.
Due to limited numbers at 530, YHC called the negative split route up Commonwealth and east on Monument. Turning around at 23 minutes and getting back in 22.
The original intent was to do Fartleks. Sippy showed up right at 530 and YHC was able to convince him that Fartleks were the way to go. So, 15 minute warm up followed by ten 1 minute pickups. 1 minute hot at a faster than 5k pace followed by 30 second recovery. Do this for 15 minutes then cool down for 15 minutes on the way back to RAMM.
RAMM is very scattered these days. Early starters, modest numbers at 530, then there is always a good contingent of gears folks. Still always good to see everyone.
Make sure you come out next Thursday for a fake news history lesson on Thanksgiving. See TYA for details.
Also, black friday shopping starts at 7am at shelter 1 in forest hill park. TYA has coupons.
Everyone reach out to someone they haven’t connected with in a while and just give thanks for being a part of your life.
Thirteen randomly dressed middle aged men assembled near the high pitched hissing generator for today’s 45 Minutes of Mary. Many wondered if it would be 45 minutes of merkins given the gauntlet thrown by El Doctor on the other side of the river. Alas, no gluttony, just a healthy dosage of merkins.
Mosey over near 2nd base on the blacktop for today’s rendition of COP which went something like this:
SSH x25
Merkin x1
Copperhead Squats x10
Clerkins x2
Imperial Walkers x15
Werkins x3
Russian Soldiers x10
Stagger Merkins x4
Arm circles x10 (no big ones)
Stagger Merkins x5
Mountain Climbers x10
Merkins x6
LBCs x20
Clerkins x7
Jump Squats x10
Werkins x8
Helicopters x10
Stagger Merkins x9
Lunges x10
Stagger Merkins x10
Quick jaunt over to the east end of the field via the west end of the field. Continue the escalating merkin pattern with sprints across the field. Sprint across the field, do X number of merkins, 20 leg exercises, 30 ab exercises then sprint back and repeat, adding 1 number to the merkin count each time. Planks and Señor Gore’s between even sets to collect the PAX
11 merkins, 20 jump squats, 30 WWIIs
12 merkins, 20 jump squats, 30 WWIIs
13 diamond merkins, 20 lunges, 30 flutter kicks
14 diamond merkins, 20 lunges, 30 flutter kicks
15 werkins, 20 reverse lunges, 30 american hammers
16 werkins, 20 reverse lunges, 30 american hammers
17 stagger left merkins, 20 mountain climbers, 30 ab exercises of some sort
18 stagger left merkins, 20 mountain climbers, 30 ab exercises of some sort
19 stagger right merkins, 20 squats, 30 freddie mercuries
20 stagger right merkins, 20 squats, 30 freddie mercuries
Jovial saunter and circle up around the pull up bar for ring of fire. 5x pull ups while plankorama ensues. Hitchhiker awarded the Merkin Presidential Award to Swirly during the process.
Cozy little stroll back to the VSF for 21 merkins since we had another minute.
YHC forgot to prompt for announcements but we counted our digits and proclaimed our given and re-given names before YHC took us out.
Moleskin Quite a lively crew today and Marv took much of the brunt of pre-launch banter due to his choice of outfits. That and his appearance for Mary which used to be a staple of his. Glad to have you out.
Other poking and prodding of individuals was limited during the workout until the end when TYA’s math skillz were highlighted. Proud of his ability to recant Gauss’ formula and his overwhelming confidence in his correct answer that the number of merkins performed was 210 for the day, YHC gave him the opportunity to think about his answer and then call me later in the day to discuss. After showing his math, TYA did realize his mistake and the walls came crumbling down. My attempt to be gracious in victory was overwhelmed with TYAs desire to be right.
231 gentlemen. Even Carl the kindergartener could have figured that one out.
Fourteen fleet a foot plus one on two wheels and birkenstocks huddled and waiting for rain that never happened. After some finger pointing as to who had the Q, YHC proclaimed he grabbed it last night. Routes were as follows and then a prompt 0530 departure courtesy of TYA.
Routes Meander through campus towards the River Road exit, crossing through the shopping center and across the bridge. 4 milers complete the cloverleaf and then return. 5 and 6 milers go downriver (east). 5s take the first right onto Oxford and then another RIGHT onto Arrowhead. Continue up to Cherokee and return via the same path. 6s continue on Riverside then right onto Rockfalls followed by a slight left onto Hill Rd. Continue to the top near Lewis and return the same way.
Numbers, names, 2 announcements from TYA + 1 proxy announcement from TYA before YHC took us out.
Moleskin Wonderful morning for a run, with fall temperatures sticking with us long enough to get a run in. Energy level was high and the 6 milers shot out like a gaggle of geese during hunting season. Great work to all.
Sippy disclosed post run that he was planning a route across the bridge and through Oxford but YHC beat him to it. Apologies but there are plenty of opportunities coming up to do a little exploration.
Announcements
It’s Saab’s birthday and he’s celebrating in his favorite place on earth (Vegas)
Black Friday loops in Forest Hill Park. 7am start. See TYA for deets.
Lug is going to crush the half marathon this weekend. Give him some kudos when you see him
Fifteen intrepid nincompoops met at the commons today for another set of seventeen turns to complete a Spider Run. Someone stole the last parking spot by the lake which resulted in YHC driving in circles today. PSA – you must arrive early to Spider Run to get a prime spot.
Regardless, we did a big loop today. 6 mile loop is above with 5 miles coming back on Lakewood and right on Westham. 4 milers stayed on Westham the entire jaunt south.
No one was lost. Bleeder actually knew which direction he was heading and the 6 milers were “late” by 15 seconds back to the VSF.
Lots of random runners out there but no Keymaster sighting.
Prayers go out to Marv and his family. The PAX is all thinking about you.
Nineteen eager pavement pounders gathered at the commons and watched Circle K drive around looking for a parking spot. Lug Nut apparently came in hot and missed the festivities so he threw his own party. As expected, directions were withheld until T-minus 30 seconds. Run as a group through fraternity row and gather at the base of Horsepen and Waveny.
The Thang Intervals up Waveny. 1 minute up at about 75% intensity and recover back to the bottom in 1:45. Repeat x4.
Mosey up to Shrewsbury. Long intervals up Horsepen. 2 minutes up at whatever intensity you feel appropriate and recover back to the bottom in 3:00. Repeat x3.
Saunter up Shrewsbury, paying homage to Toga. Left on Ridge Top and stop at Chandler. Time for 1 more 1 minute interval for those that want it.
Head back via Gardiner and back by the stadium.
Numbers, names, and YHC took us out.
Moleskin Fantastic numbers for Spider Run this morning and enthusiasm was high for the route which never came. Some were surprised, some were not. Either way we all had fun (no report from Lug Nut on his fun factor).
Someone may have coined the term Splintervals today. Not sure if that was a new term or something that people talk about in back channels when Splinter isn’t present. I’ll take it as a compliment until someone tells me otherwise.
Intervals up Horsepen were difficult, especially after Waveny. All in all, I enjoyed this variation on intervals and the selective polling I did seemed to indicate the enjoyment was 100%.
Fourteen Spider Run regulars met with prepared enthusiasm for intervals. No intervals today, instead the Pitchfork Splinter-style was called. TYA briefly attempted to repeat instructions but failed, so YHC jumped back in and reiterated for the late arrivals. It’s a regular route so not many questions.
The Route Proceed towards the bridge via the River Road entrance and continue down Westham Station. Everyone runs along the tracks then heads right up South Ridge to the light. 4 milers turn around at the light and head back. 5 milers turn around and make a left at Old Bridge on the way back and hit Highland to River. Return and back to the flag. 6 milers do the 5 mile + go all the way up Old Bridge then also hit Panorama on the way back.
Digits, salutations and YHC took us out.
Moleskin It was good to be back. Let’s hope this sticks and YHC can make this a regular occurrence again. Great group of guys to run with and an almost great morning.
YHC enjoys this route as everyone gets to experience South Ridge. Plus there are plenty of crossover points where pleasantries and general words of encouragement can be exchanged along the way.
Marv was hoping for a route by his abode so he could pick up his FND. TYA still hasn’t named her from her FND appearance three weeks ago. She can’t come back until TYA names her appropriately. FWIW, there are many suggestions out there.
Great job to all. Mileage was closer to 4.3, 5.4, 6.4 for those keeping track.
Announcements Puppy pile at 7:05 Saturday morning at Dogwood Dell
The McShin Foundation is a great recovery organization here in our own backyard. We all know someone that has dealt with addiction, past or present. Everyone needs a support network. Luckily our region has a great program like McShin to provide the support needed.
Seventeen steely eyed quants gathered at the hardpan known as 45 Minutes of Mary for a brief discussion on biscuits and the ‘ville where they are made. No time for questions, off the Q went with nary a sound. Regardless, the hoi palloi followed to home plate for a welcome, disclaimer, and reminder that the only barrier to entry is counting to 20. The following recap is close enough to reality:
The Thang Quick mosey over to the tennis court (since the field was occupied) and line up on the sideline for repeating line drills. Lines were the spaces between the courts + the end line on the far side. Every time you get to a “line” you stop and do an exercise. After each line drill perform various plankorama formations. Exercises were:
Gallop over to the school for today’s variation of triple check. People’s Chair, LBCs, and the pace car bear crawled to the end of the world and back.
Four minutes of mary including V-ups, speed round of APDs, American Hammers, and Flutter Kicks.
Dart back to the flag where we all rung out our shirts and gloves, gathered for a counting exercise to 17 and then declared our F3 given names. YHC took us out with thoughts and prayers to all in our PAX that are recovering but specifically Viral. Keep him in your prayers.
Moleskin YHC was performing his pre-workout ritual before leaving the house for WDog yesterday when he noticed that somehow the Mary Q was open for the following day. So YHC jumped on it, not having Q’d mary in quite some time. It was a pleasure to lead.
Speaking of pleasures, YHC gathered there were many pleasures out there today. Grunts, groans, and many thanks for the burpee count today. Evenly spaced out, YHC believes they weren’t too bad today.
Great to see TYA and Marv this morning. YHC thinks we were close to naming Marv’s dog from his FNG appearance 9 days ago but alas, still no declared name. Suggestions following some of the greatest calls in sports history will continue… to Vinny’s delight.
Way to push through everyone, not a great day for a high intensity workout.
YHC declares a moratorium on biscuit talk pre-workout.
Announcements Puppy Pile at 7:05 on 9/28. Retreat next weekend. Meet Vinny at the Lowes on 360 at 11am or text him for address.
Ten willing participants convened near the flag for this mid-August rendition of Daville. Greetings and salutations and then off we went for a little mosey around the school to the basketball courts.
COP SSH x20 Russian Soldiers x15 Arm Circles x15 Copperhead Squats x15 Hug and Loves x15
The Thang Mosey over to the parking lot for a Daville version of 11s (with 9 then 4 trees). Run up the right side of the parking lot stopping at each tree for increasing merkins. 1 up to 9. Run backwards down the left side of the parking lot stopping at trees for reverse 2 count lunges. 1 up to 4. Repeato with monkey humpers then burpees.
Saunter over to the tennis courts for width-wise line drills. Start on the side line and do line drills across 3 tennis courts, stopping at each doubles alley. Stop on the far end for exercises. 5 merkins at each stop. 2nd set included karaoke followed by jump squats. 3rd set included karaoke the other direction and WW2s. Various forms of people’s chair in-between sets.
Serpentine over to the baseball field for some fun on the bases. Single – run to each base and complete 10 merkins. 40 total. Double – run to second and do 20 squats then run home and complete 20 squats. Triple – run to third and complete 30 2-count flutters then single home for 10 more merkins. Home run – run around the bases (inside the park style) and complete 40 LBCs.
Quick run back to the flag where we had 10 more seconds for 10 more merkins.
Numbers, names, and YHC took us out.
Moleskin It was great to get out to Daville this morning. I’ve been searching for the right day to make the trek and today was a perfect day. Always fun to get out and explore a new AO. Thanks to the Daville crew + Double Mint for allowing YHC to lead, even though you guys were counting weird at points.
Appreciate the love out there today. There were definitely a few “sighs of joy” when announcing the exercises we were performing. YHC can only assume those were sounds of endearment.
Big Data corrected a lot of data yesterday but today it’s all about chalking one up in the Daville column for Splinter.
Twenty arachnids emerged from the dusk for some fun around UR. A few of the regulars expected intervals and were disappointed. Others were not expecting intervals and were not disappointed. Alas, off we went to follow the prescribed out and back route with some loops:
Across the lake, down the rocky path and cross College to University
University across Westham and Ridge ’till it dead ends at Ralston
Left on Ralston
Right on River via the sidewalk
Right on Glenbrooke Circle (East)
Left on Glenbrook Circle (West)
4 milers turn around at Summit and return
Everyone else summit Summit and return to the bottom
4.5 milers return via the same route
5s and 6s take a right on Glenbrooke and complete the Glenbrooke Circle loop via East then West
5s return while 6s add the first class streets loop of Windsor on the James
Everyone return to the VSF
Count all fingers and toes, disclaim given names and YHC took us out.
Moleskin YHC has wanted to introduce Glenbrooke Circle for quite a while but never got around to it. Today was the day. Given the recent trend of bringing laptops to describe routes, printouts seemed in order. While the route was fairly straightforward for the regulars, visual cues via a map without street names was the perfect accompaniment to some perfectly clear verbal directions.
4s didn’t complain as they got lost and likely did 5. 4.5s appreciated the extra excursion up Summit. 5s were spot on at just over 5 miles. 6 milers were probably a little short. YHC owes you next time.
Great to explore a new route. Will add this to the annals for a future repeat. Rumor has it Keymaster (a.k.a. “Hi Derek”) may Q a future Spider Run for those interested in laps around the lake.
Four eager gentlemen gathered under the waning crescent for this morning’s iteration of Hoedown. Toto gathered his thoughts in his car, then emerged and off we went for an irregular old glory.
Grab the flag and head south on Forest. Through the parking lot, left on Crest, left on Sunset, right on Lakewood, left on Hillsdale, wave to a sleeping Lockjaw, left on West Drive, left on Lindsay and back to where the flag was for the completion of the mile.
The Thang
Run to recycling center for 20 merkins
Run towards the drop off loop, u-turn back up the stairs and to the gaga court for 20 jump squats
Up the hill, through the mulch and pick your monkey bar set for 10 pull ups
Run back through the covered walkway back to the grassy circle for 20 WWIIs
Repeat for 20 minutes then reverse course for the 1 mile back.
5MOM included LBCs, heels to heaven, freddy mercuries, flutter kicks, and american hammers.
Digits, salutations and YHC took us out.
Moleskin
It’s been a long time since YHC has completed an old glory so while YHC was in the car yesterday this popped into mind. No real rectangular options on campus so improvisation was required. All in all it worked well. Kudos to Handshake for leading the way with 4 complete circuits.
Great way to start the day gentlemen. High intensity indeed with the slight elevation changes and the pull-ups mixed in.
Announcements
HDHH next Wednesday. Meet at Kuba Dos for some hills then 2nd F.
Big data only counted 4 today at Hoedown. Where was everyone else?
