Author: Splinter

  • Bear Crawl Doping

    Eight fine gentlemen emerged in the waning gloom for a Splinter led beatdown @ WDog.  Huddle up around the flag while waiting for Hardywood to put his shoes on, then away we went.  It went something like this:

    Long mosey to the east side of chigger hill for COP:

    20x Smurf Jacks
    15x Russian Soldiers (or Hillbilly soldiers for one)
    Typical routine for arm circles forwards and backwards
    20x Mountain Climbers
    10x WWI situps

    The Thang
    Slow saunter over to fountain lake for 10+ minutes of merkins.  Gather at the southeast corner and run to the 1st light post and complete 2 merkins.  Run back to the start and repeat 2 merkins.  Run to the second light post and complete 4 merkins.  Run back to the start and repeat 4 merkins.  Continue as many light posts as you can get to in 10 minutes, doubling the merkins at each light post.  Stopped shortly after 10 minutes.

    Work our way back to the VITA loop, stopping at the nearest corner.  Bear crawl counter clockwise on the loop to the first station then complete 10 jump squats.  Keep working our way around the track until YHC said stop.  Audible after the first 50 yd bear crawl (because that sucked) to alternate between lunges and bear crawls.  Quick audible to stop the mayhem after 4 stations.

    Run, reportedly in the wrong direction, to the end of light post row (Boulevard & Trafford).  Escalating burpee light posts.  Start at 1, adding 1 burpee for every light post you get to.  Continue to the end of the sidewalk.

    Run back to the flag, stopping for some pole smoker indian run with flutter kicks as the idle station.  Exchange pleasantries with our peer workout group before circling up for COT where YHC took us out.

    Moleskin
    What a wonderful day to be out in the gloom.  With the light and temperatures increasing in the morning, the gloom doesn’t quite feel so gloomy.  The PAX was highly appreciative of the cardio friendly workout today.  Apparently the PAX did not appreciate YHC calling out 5 minutes left during 10 minutes of merkins.  Bodo’s wondered if that meant 5 minutes left in the workout.  Alas, much more to do.

    Bear crawl stations on the VITA trail seemed like a good idea but was quickly modified due to overwhelming sucky-ness.  Even Honeydo was thankful for the audible there.  Apparently he has been working out with the Russians the past few weeks as his bear crawling form was top notch.

    Swirly was itching to provide advice to our peer group on how both partners can benefit from certain exercises.  Glad he stayed on the straight path back to the flag.  Great catching up with you today Swirly.

    Announcements
    – CSAUP planning is in full effect.  Lobby your team captain for your ideal legs.
    – Breaking Bread this Sunday.  See Kubota.
    – Healing Place Saturday after Dogpile.  See Honeydo or Upchuck.
    – Prayers to all our PAX members going through grief or anxiety.

    Apologies to any LIFOs that may have been out there.  No chance you would have found us today.  Enjoy the day fellas.

    Splinter out.

  • Plan B

    Eight moist, yes I said it, spider runners gathered under the drive through in preparation for a run in the rain.  We waited, and waited and waited until 5:29 when YHC threw out Plan B.

    Route was over the river.  Take the normal route out the south UR entrance, across the shopping center, across the bridge and downriver to various turn around points.  Loop around the half cloverleaf for 4 milers (no takers today).  Turn around at rock falls for 5 milers.   6 milers pulled an audible and turned right just past rattlesnake creek and meander our way up to Cherokee.  Everyone turned around and made it safely back to the start.

    Moleskin
    YHCs streak of impeccable instructions continues.  Today’s route was familiar.  Instructions included go across the bridge and go downriver.  Turn around where you see fit and come back.  Singer looked slightly confused but was working it out in his head and confirmed with:  “if you are coming across the bridge you go left, correct?”.  Correct.  Someone else retorted with “go under the bridge”.  Saab attempted to clarify the instructions by telling everyone to go west which was incorrect.  Whichever your preference, Singer’s, the retorter’s or my original downriver instructions would have been accurate.  West, unfortunately, was inaccurate.

    Great run today.  It was nice to have a headwind at the start so it would follow us home.

    Announcements
    – CSAUP.  Everyone is excited.  Team captains starting to emerge.
    – BRR.  Only hard commits accepted.  See preblast

    Splinter out.

  • Mission Accomplished

    Thirteen Monday morning regulars convened in the bus loop for today’s Hoedown.  Fudd secured his keys and off we went to the far end of the parking lot by the donation vessels for…

    COP
    20x SSH
    20x Mountain Climbers
    15x Arm Circles each way
    10x Don Quixotes (9 if you got a slow start)

    The Thang
    Partner up for 1K / 5K.  1000 exercises while you alternate with your partner running to the bottom of Lindsay and back.  Exercises were 100 jump squats, 200 derkins, 300 flutters, 400 LBCs.  Box cutters until exhaustion for those that finish first.

    Stroll over to the drop of loop for curb crawls.  Bear crawl to the other side, 1 merkins, crawl bear back, 2 merkins, etc. up to 8.  Repeat 8 and then work your way back down to 1.  Various Al Gore positions while we wait.

    Quick saunter to the lightpost at the far corner of the lot for escalating burpee lightpost.  6 lightposts, starting off at 1 burpee increasing by one at each lightpost all the way to 6.  Don Quixotes until you get light headed or the PAX finishes, whichever came first.

    Speed walk over to the flag for 10x ring of fire and mary which included single leg APDs, hello dollys, american hammers and reverse plank for 60 seconds to finish it off.

    Numbers, names, YHC took us out with a spring like prayer.

    Moleskin
    The PAX was hungry this morning for a beatdown.  Plenty of grunts and gasps during 1K/5K.  Kudos to whomever started with jump squats.  That jaunt down Lindsay was longer than expected.  Most of the round 2 fellas never jumped a squat.

    Future Hoedown Qs take notice.  There is a large street sign hidden by the shadows right at the top of Lindsay on the other side of the road.  If you decide to use that as a runway, be sure to advise the PAX of said sign in advance.

    Someone softly inquired what got YHC in such a foul mood this morning.  By contrast, I had a wonderful weekend and was looking to start the week off with a bang.  You know it’s a good workout when Saab discloses that he is walking home instead of running.  Mission Accomplished!

    Announcements
    – CSAUP.  Get your teams together
    – See Upchuck or Honeydo about helping those recovering from addition train for the 10k.  Immediately following Dogpile in February and March.  Run a few miles to help those recovering.

    Splinter out.

  • 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.