Author: Splinter

  • F3RVA Century Classic

    F3RVA Century Classic

    Disclaimer:  Welcome to the F3RVA Century Classic.  This is a peer led workout.  None of us are certified instructors.  The details below will allow the opportunity for you to push yourself but please do not hurt yourself.  Much of this CSAUP will be executed overnight and on roads with varying traffic.  It is up to you to take the proper precautions for reflective gear and visibility accessories.  They are highly recommended and potentially required for participating in this CSAUP.

    Having said that… announcing… the F3RVA Century Classic.  Many of you have heard the rumors about this spring’s CSAUP.  Well, here are the details:

    When:  April 13 – 14, 2018.  Yes, Friday the 13th.
    Where:  Every AO
    Start:  7:00PM
    End:  ~10:00AM
    Distance:  ~100 miles

    The route is pictured above, starting from Dogpile, meandering through Daville, Richmond Proper, Tuckahoe, Short Pump and SOJ before heading back to a finish at Dogpile.  Details will continue to be flushed out over the coming months but preliminary routes are planned.

    Teams will be any combination up to 9 people and it will be a relay race.  The initial suggestion is to organize by nano-region.  However, some nanos may have more and some may have less than the desired number of people.  You are all smart PAX members and will figure out how to make it work.  Also, there are no stipulations that runners have to remain in sequence.  In other words, if there is a new runner on your team that wants to take the shortest two legs, go for it.  We want this to be as inclusive of an event as possible.  FNGs and Kotters welcome.

    There will be consideration for bikers as well.  The non-corporate event planning executive committee has a few ideas for how this may work.  If you are a biker and want to participate please reach out and offer suggestions.

    This is also the weekend of the Monument 10k.  We have taken that into account when planning the routes, hitting the northern AOs first and clearing out well before those festivities begin.  What that means is there is an opportunity to double dip by running some early legs in the relay and stroll up to the 10k and finish it off.  Double dip credit to anyone pursuing that challenge.

    Since this CSAUP will hit every official AO in the region, each region will have the opportunity to choose 1 AO in their region as a “fun stop” (official name TBD).  The choice and details are at the discretion of the region.  This could be a team challenge that has to be accomplished at the stop, a riddle that has to be solved, a ridiculous selfie that must be posted to the twitterverse… any and all ideas are welcome here and should remain a secret until race day.  Start the creative juices.

    Rosters will be managed by individual team captains.  Individuals that wish to participate but are not aware of the teams can reference the following spreadsheet:

    Rosters:  https://docs.google.com/spreadsheets/d/1WFI-ggmeWUZKJDwLyO6zmb6mkW2MT0aPDAXNrKFEqYM/edit?usp=sharing

    Alas, YHC would be remiss to announce this CSAUP without posting the details of each leg.  Route, distance, and elevation are included.

    Stay tuned for more details but in the meantime enjoy!

    Overall Route:  https://drive.google.com/open?id=17Ktr5nhIW7nbgWwCi4KXOR_Aq1xGThKw&usp=sharing

    Leg Start End Start Distance End Distance Leg Distance Route Est Start Est End
    1 Dogpile Punisher 0.00 3.43 3.43 https://goo.gl/KXG9Nj 7:00 PM 7:30 PM
    2 Punisher Manndate 3.43 10.88 7.45 https://goo.gl/5JZPkF 7:30 PM 8:37 PM
    3 Manndate The Creek 10.88 15.87 4.99 https://goo.gl/osBXPe 8:37 PM 9:22 PM
    4 The Creek Daville 15.87 21.26 5.39 https://goo.gl/hZtvFf 9:22 PM 10:11 PM
    5 Daville Punisher 21.26 28.76 7.50 https://goo.gl/F3dK7G 10:11 PM 11:18 PM
    6 Punisher 45MoM 28.76 31.71 2.95 https://goo.gl/gEqmXK 11:18 PM 11:45 PM
    7 45MoM RollerCoaster 31.71 34.44 2.73 https://goo.gl/Z7GRZW 11:45 PM 12:09 AM
    8 RollerCoaster Hoedown 34.44 38.05 3.61 https://goo.gl/zyCtsA 12:09 AM 12:42 AM
    9 Hoedown Circus Maximus 38.05 43.31 5.26 https://goo.gl/d9SLp3 12:42 AM 1:29 AM
    10 Circus Maximus Gridiron 43.31 47.01 3.70 https://goo.gl/WmPdPy 1:29 AM 2:03 AM
    11 Gridiron Heartbreak 47.01 52.96 5.95 https://goo.gl/Ww7Ls2 2:03 AM 2:56 AM
    12 Heartbreak Spider Run 52.96 57.14 4.18 https://goo.gl/wQvS5V 2:56 AM 3:34 AM
    13 Spider Run TwinTeam 57.14 66.92 9.78 https://goo.gl/jTNohH 3:34 AM 5:02 AM
    14 TwinTeam SOT 66.92 76.26 9.34 https://goo.gl/BnLxgT 5:02 AM 6:24 AM
    15 SOT Timberwolf 76.26 79.94 3.68 https://goo.gl/1RACNZ 6:24 AM 6:57 AM
    16 Timberwolf NoToll 79.94 88.00 8.06 https://goo.gl/j5jZjj 6:57 AM 8:10 AM
    17 NoToll Batteau 88.00 96.26 8.26 https://goo.gl/4dAxVd 8:10 AM 9:24 AM
    18 Batteau Dogpile 96.26 101.91 5.65 https://goo.gl/WP7ESd 9:24 AM 10:15 AM

  • If Fudd understands and you don’t… what does that say about you?

    Twelve Spiderlings gathered by the commons to witness a series of perfectly clear instructions.  The majority were able to follow (including Fudd), were you?

    Route
    There was a basic 4 mile loop with two offshoots, each one adding an additional mile.  4 miler loop included navigating out the south entrance, towards the bridge, right on Westham Station, up south ridge, across to Westham, right on Baldwin, right on Wood, left on Lakewood and back to the start via a pass by the baseball field.

    5 milers were <<supposed>> to add on Ross.  Half-way up S. Ridge instructions were to take a left and go to the bottom of the hill and come back up.  Only 29% of the 5 milers followed directions, the others followed Lab Rat?

    Six milers first took a right on Old Bridge then right on Hillside.  Up to River and back down.  Then also do the Ross hill.

    Moleskin
    Fudd reveled in the clear directions this morning.  Hitting every turn (1) correctly.  Others need some self reflection on this realization.

    Marv inexplicably consumed mexican, wine and Stella Artois last night and thought that would go well on his run this AM.  Saab forgot his banana which will likely screw up his entire day.

    Great to see Sugar Sock on his first Spider Run jaunt.  Don’t be discouraged by your fellow runner’s inability to listen to instructions.  There are some good routes around UR.  Complicated but good.

    Announcements
    – Double dip opportunity for the CSAUP for those that want to run the monument 10k.  Run your 2 legs early and be primed for the run up and down monument

    Splinter out

  • 10 Days of Spider Run Christmas

    Nine spider runners shed their reflective vests and headlamps for a long awaited Splinter interval Q. This iteration lined up with the theme of the day, proliferating Rosie’s 12 days across all AOs. We only celebrated 10 days. Here’s how it went down:

    Run by the lake, up the steps, across the bridge to the plush intramural field. Line up on the endline for:

    Day 1: Run to the goal box line and back, 12 LBCs
    Day 2: Run to the 20 yard line then repeat day 1, 12 mountain climbers
    Day 3: Run to the midfield line then repeat day 2, 12 diamond merkins
    Day 4: Run to the far 20 yard line then repeat day 3, 12 imperial squat walkers
    Day 5: Run to the far goal box line then repeat day 4, 12 burpees
    Day 6: Run to the full field then repeat day 5, 12 dips
    Day 7: Run to the goal box line and run backwards back to the line then repeat day 6, 12 lunges
    Day 8: Run to the 20 yard line and run backwards back to the line then repeat day 7, 12 merkins
    Day 9: Run to the midfield line and run backwards back to the line then repeat day 8, 12 american hammers
    Day 10: Run to the far 20 yard line and run backwards back to the line then repeat day 8, 12 flutter kicks

    Mosey back to the VSF where Fudd took us out.

    The Spider Run regulars have been anticipating interval training every time YHC shows up to Q the run. When YHC announced neither reflective gear nor illumination was necessary, the PAX acknowledged with a collective sneer. Here were the highlights:

    – Sippy Cup was finally able to work in backwards running during regulation time. Normally, he brings this out in OT and makes the rest of us feel inadquate.
    – Marv is slowly trying to figure out how to run to the AO from his new domicile. Mumblechatter denoted a possible flip of his current house.
    – Singer is excited for HDHH next Wednesday, providing time for him to reflect on his first training run of the year. The man has come a long way from his 1.5 mile training run before the last HDHH at The Answer. You’ve come a long way in 9 months.
    – TYA was noticably quite this AM. Perhaps it was the crescent moon.
    – BT has a coworker’s spouse going under the knife today for a significant surgery. Thoughts and prayers.
    – Saab had his fill of intervals and ditched the PAX on the way back to the flag for a quick jaunt home. He was thankful for “a whole lotta suck”
    – Swirly continues to battle back with ailing feet. The consensus was the intramural field was quite posh. Perhaps a Spider boot camp is in the works?
    – Fudd is pounding sexy again. #SEXY
    – Splinter appreciates the PAX entertaining today’s variation of the 12 days.

    Till next time.

    Splinter

  • Democracy Prevails

    Eight Spider Run regulars huddled around #bigblue prior to embarking on our journey today.  Nothing new today.  A suggestion from Pucker to take down the first class streets did not make it out of committee.  The PAX voted and River Run it was.

    Through the bat cave, across the river, turn left (not right TYA) and head along the river up to Cherokee.  Turn around where you see fit to hit 5 or 6 miles.  Six milers challenged Rustic road and nearly lost.  Turn around and head home the same way you came.

    BOM and Marv took us out.

    Moleskin
    No one signed up so the vote went to the PAX for the route of the day.  We’ve been at this long enough to have plenty of choices for everyone.  River Run is a crowd pleaser given the long weekend behind us and the upcoming races this weekend.

    Potpourri for the day includes:

    • Lab Rat can speak dog, almost causing Kenya to jump off the bridge
    • Marv’s prays for us all to go out in the world and be better GCs (edit: general contractors)
    • Pucker’s identified the fountain of youth, perpetually maintaining his lack of respect
    • TYA over paid for a headlamp.  If you need a light this is the corporate approved version.  Order today.  https://www.rei.com/product/890322/black-diamond-spot-headlamp-2016

    Hopefully Sippy’s brief encounter in the bat cave on the return route was indeed brief.  Recover fast my man.

    Party tomorrow night @ Baldwin.  Big race Saturday.  Bear Creek Sunday.  If you see a friend wish him luck.

    Splinter out

  • Various Ways to Use a Leaf Blower

    Twelve Tuckahoegans fought off the frost for a hot potato between Splinter and Fudd.  No one signed up for the Q so YHC took it first and Fudd took us home.  Mosey to the sea of tranquility for COP.  The rest of it went something like this:

    COP – All IC
    27x SSH
    11x Burpees
    27x MCs
    11x DQs
    11x Knee Jumps

    The Thang
    Stay on the blacktop ocean for 11s.  Start at one end of the blacktop and perform 10 merkins.  Run to the other end and complete 1 jump squat.  Back to the other end for 9 merkins, etc until 1-10.  Plank-o-rama when complete.

    Mosey to the main parking lot for clockwork merkins.  27 merkins on the bernie sanders hill in each of 4 clock directions.  Start at 12, then 3, 6 and 9.  Mix in 11 reps of various leg exercises between merkin sets.  Lt Dans, Squats, Ball Jumpers, Squats.  Various Al Gore positions after leg exercises.

    Toss the ball to Fudd for the remainder.  Mosey to the front of the school for tunnel of love.  Partner up and face each other Al Gore style while the pax bear crawls through the tunnel.  Start at the sidewalk and work our way to the school sign.  Audible nixed the repeat back to the sidewalk.  Listen to Honey Do count while Fudd collects his sippy cup.

    Slide down the hill to the LED lit parking lot for three rounds of polar bears and bus loop tracers.  Polar bear from one oend of hte parking lot to the stop sign followed by a loop around the drop off loop.  More Al Gores to finish.

    Slip on over to the flag for a little mary.  Fudd kept the 27 theme going with 27x flutter kicks, LBCs and box cutters.  YHC took us out.

    Moleskin
    Everyone was lively with post turkey day chatter today.  Two Can only gained 1 pound over the weekend and is down to his fighting weight.  Some of the PAX was eager to learn of Fudd’s famous Bridge of Hate.  Two Can is now ready.

    Love Seat procured a new backpack leaf blower before Thanksgiving and didn’t take it off the entire weekend.  Various uses include cooling off an over cooked turkey and revving it up to clean off plates post feast.  A man and his power toys are hard to split.

    The tunnel of love was the longest single span YHC has endured staring deep into Fudd’s eyes.  Holding hands while in Al Gore position only lasted a split second.

    No one figured out the significance of 27 and 11 until the very end.  Fudd was confused but still stuck with the theme.  11/27 is YHCs daughter’s b-day so a tribute felt appropriate.

    Announcements
    – Ample opportunities to lead Hoedown.  Ping me if you want to lead and I’ll get you setup.  It’s free to lead just as it’s free to participate.  Sounds like Slurpee and Kubota may be coming soon
    – Party at TYAs house on Baldwin on Wednesday.  See TYAs post

    Always fun gentlemen.

    Splinter out

  • Patriotic Pants

    Thirteen fine gentlemen circled up to discuss the various applications of WD40 and Formula 401/409 before embarking on today’s Spider Run.  Since Saab was so excited with last week’s rendition, YHC took the opportunity to throw out a Saab tribute run.  Goal was 5 fingers but we only accomplished 4.  It went something like below:

    Route
    We ran up and down hills.  Those that made it to the top first went back to gather the six.  Back and forth 4 times for a total of 400 ft of elevation gain.  Well done gentlemen.

    Moleskin
    Patriotism was strong today.  Two can demonstrating he can work both sides of the aisle by swiping right and swiping left.  If only our elected officials demonstrated such flexibility.

    Saab didn’t get enough running and decided to run to his polling place instead of circling up for BOM.  What he didn’t realize is that he missed a significant expression of enthusiasm for the American political system.  American flag yoga pants.  Enough said.

    The real question of the day is whether WD40 can actually cure joint pain.  There are members of the PAX that legitimately believe so.

    Enjoy the rest of the day fellas.

    Splinter out.

  • Shakedown goes down

    A strong 15 plus one canine partook in this Halloween edition of Spider Run.  YHC arrived to a group of fine men gathering at the commons.  When TYA announced that Splinter had the Q a noticeable groan was observed from Wedding Singer.  I’ll remember that groan next time.  This time the route was an oldie but goodie.  Mount Henrico.

    The Route
    – Meander towards College and left on College
    – Right on Lakewood
    – Right on Wood
    – Left on Baldwin
    – Cross Westham, staying on Baldwin, left on Rock Creek
    – Quick left on Forest then right on University
    – 4 and 6 milers do the Arlington circle loop.  4 milers return the way you came.
    – 5 and 6 milers continue on University to Glendale and take a right
    – Immediate left on to Julian
    – To the top of the mountain, returning the way you came, admiring the esteemed Castle of Robinson on the way

    Numbers, Names, BT took us out.

    Moleskin
    YHCs Spider Run reputation must be strong.  May have been record numbers for the hills around UR.  Singer apparently loves hill repeats and was disappointed when YHC announced Mount Henrico.  Saab on the other hand was smiling like a school boy.

    We have done this route at least 5-6 times so YHC was surprised that with 15 people + a canine that there were few that actually knew the route. Bleeder said he had it but luckily a Tuckahoe native in Taxi Cab helped him along the way.  At least he was able to provide a detailed inspection of the outbuildings @ Marv’s future house.  Swirly still can’t find Glendale and worked his way up to the moontower instead.  BT is getting a few kegs there this weekend since his party got busted.

    Dutch running with Kenya is a sight.  That bitch can flat out run.

    Glad to see Lab Rat effectively found his way to the AO.  TClaps for assisting Shakedown on the way back after he stumbled on the well lit streets of Westham.  Hopefully the ankle recovers soon.

    Pair running was the theme of the day.  Lots of 2 by 2 traversing the streets.  Except TYA who was so excited YHC could’t event get out “Henrico” before he was off to the races.  Must still be burning off some aggression from attending two Boston sporting events this weekend.  The picture above is how YHC imagines TYA in a triathlon.

    The weather is absolutely perfect for running these days.  Reflective gear is still necessary for another week.  Glad to see that Singer and Pucker have joined the miniature size reflective vest crew with YHC and Sippy.  May be a takeover in the works.

    Always fun gentlemen.  Love running those hills.

    Announcements
    – November Challenges galore.  Breathe if you must.

    Splinter out.

     

  • Room Numbers

    Eight PAX were not scared of a little light rain and showed up at Tuckahoe for the latest iteration of a Hoedown.  Mosey to the front of the school for COP that went something like this:

    COP
    20x SSH
    15x Russian Soldiers
    10x Don Quixotes (because Keymaster needed some more stretching)
    15x Copperhead Squats
    15x Arm Circles

    The Thang
    Quick mosey to the western most corner of the school for the start of today’s exercise.  Room Numbers.  Every time we get to a room number in the window we stop and do that many of a certain exercise.  Exercises were merkins, squats, and WWIIs.  Alternate between bear crawling and lunging between numbers in the window.  Work our way all the way around the school increasing to number 35 before a slight descent.  Burpees were added for the basement room numbers.

    Mosey back to the lighted pathway and partner up for jerkins.  Two sets of 10 jerkins for each partner.

    Quick jaunt back to our favorite lit concrete pad for some ring of fire.  10x each starting with Two Can and passing around the circle.

    Numberama, Namearama, BOM & YHC took us out.

    Moleskin
    A few Tuckahoe regulars were missing this morning.  Must have been due to conflict or watching the World Series.  Other excuses will not be accepted.

    Kubota was the only brave sole that went short sleeve and no gloves.  That’s a lot of bear crawling sans gloves.  Well done sir.  Mr. Holland came in a close second for the superlative for best outfit choice with his pearly white half marathon shirt from a few years ago.  Said shirt is still pearly white on the front but now contains a perfectly rectangular brown patch covering the entire back.

    All in all, form was magical today.  Toga would have been proud.  Even as the reps increased throughout the workout the PAX kept strong form.  Finishing with Lockjaw’s nose to the ground merkins was a testament to Tuckahoe’s readiness for November.

    Ronnie may need to go visit Richmond’s #1 Chiropractor service as he performed about 5 WWIIs on a boulder protruding from the mud.  I hear their granite abstraction service is top notch.

    Announcements
    – November merkin challenge is up.  See the news for more info:  https://backblasts.f3rva.org/2017/10/27/november-merkin-challenge-2017/
    – There is also a breathing challenge
    – Contact YHC if any new Tuckahoegans want to step up to lead a Hoedown.  Any and all can lead.
    – Lockjaw appeared out of the mist with his trademark Turkey Trot shirt.  Sign up if you want to obtain a legendary shirt yourself.

    Splinter out.

     

  • November Merkin Challenge

    November Merkin Challenge

    It’s almost November.  That means mustaches will begin to proliferate.  I can’t think of a better pairing for a mustache than swolled up shoulders and arms.

    The baseline is 5k for the month.  That translates to 167 merkins every day for an entire month.  You can guarantee there will be a few merkin ladders sprinkled in throughout the month to help you reach your goal.  Modify your baseline as you see fit and pass this along to others that may be interested.

    http://bit.ly/2zbZDwv

    Push yourself.  Don’t hurt yourself.

  • The Piccolo and a Hoedown

    Seventeen Tuckahoeians (Tuckahoegans?) gathered around the bus loop for their first ever Hoedown.  5 arrived on foot, only one brave sole one 2 wheels, the others by traditional means.  The excitement was high this morning.  Mosey to the giant paved ocean for COP:

    COP
    SSH x20
    MC x20
    Arm Circles forward / backwards x15
    Copperhead Squats x15

    The Thang
    Mosey to the front of the school for some Dora.  Partner up for a combined 100/200/300 of 3 different exercises.  Exercises were incline merkins, box jumps, LBCs.  One partner runs down the sidewalk & stairs to the parking lot & returns while the other performs exercises.  Plankorama when done.

    Slide around to the back of the school by the gym for the first iteration of triple check.  Jerkins, Al Gore while third partner bear crawls down the hill and back up.  More Al Gore while the PAX completes.

    Pass to Lockjaw for indigenous people pole smoker run.  Everyone grab a pole (virtual or otherwise) and complete flutter kicks.  Person at the end of the line does 5 HTH then runs to the front.  Complete 2 times through.

    Quick skip over to the concrete pad by the bus loop.  Second round of triple check including BTTW, elbow plank and lap around the bus loop.

    Potporri of exercises to close us out including 25 donkey kicks, ring of fire, box cutters and APDs.

    BOM & Honeydo took us out.

    Moleskin
    Heck of a great first morning for a Hoedown.  YHC would have been happy with 5 or 6 but in the end we had 17.  Two Can was happy that he could wake up and drive 90 seconds to the AO.  He was still LIFO.

    They AO may be small, but there are plenty of areas to explore.  No lack of jungle gyms to use for various exercises.  The back field may be best used during a full moon as it is quite dark back there.

    Fudd announced to the PAX the exact location where he learned to play the piccolo.  He may have been by himself while he was learning.  Not exactly sure.

    Great to see faces YHC normally sees scattered across the various AOs.  Hoedown is on the Q signup sheet so sign up for weeks to come.

    Announcements
    – RRRC Turkey Trot registration opened.  Registration here.  Great turkey day run.
    – Bear creek registration open also.  First Sunday in December.

    Splinter out