Author: Splinter

  • Every Sip Counts

    Nine gentlemen conquered the fartsack and were greeted by a thought provoking message at this morning’s Spider Run. The route was a variation of a goodie to share the love for what S Ridge Road has to offer. Basically the reverse devil’s pitchfork.  Routes were:

    – Alternate exit path from UR by cutting up by the chapel and along the brick path to the River Road exit
    – Work our way over to Westham Station
    – Everyone runs along Westham Station to the end then up S Ridge Road to River
    – 4 milers turn around and come back
    – 5 milers turn left on Old Bridge then right on Highland. Up to River and back
    – 6 milers left on Old Bridge to the top, back down then left on Highland to River, back and then up Panorama and back

    Moleskin
    For those that are wondering about the title of the backblast, there is a story.  As we convened at the commons YHC noticed an appropriate advertising campaign on the back of one of GRTCs finest.  You see, YHC has always been a proponent of drinking a glass of milk after a long run, almost always chocolate milk.  It is as refreshing and re-energizing as the day is long.  For those interested, today was no exception.  I had my fill of milk as soon as I walked in the door.

    The slogan today could be taken from multiple perspectives.  Luckily for us, Sippy strolled in just as the bus was leaving and was able to take a picture beside said advertisement.  If you see Marv around campus make sure you hit him up so you can witness the pun.

    Speaking of Marv, great to see him out there working the kinks out.  If you didn’t know, milk is full of natural animal proteins and as Sippy will tell us, proteins are vital to the rebuilding of muscle fibers.  Make sure you get your daily supply of milk as you work your way back through recovery.

    Apparently, drivers early in the morning are not too excited about seeing Bleeder.  He was greeted with a pleasant exchange of words while crossing River Rd.  To his credit, he was well illuminated and reflected.  Perhaps the disgruntled driver forgot his splash of milk in his coffee this morning and was lamenting his mistake.  Lesson of the day, if you don’t start your day off with the right amount of milk then the day will only go downhill from where you started.

    Great to see Gomer Pyle out there this morning.  He admittedly had not run some of these hills in 20+ years.  You slayed them and will be ready for the challenge come November.  When you start working in those longer runs, make sure you consider bag balm.  History tells us it is great for cracked cow udders.  Milking a cow with cracked udders will not yield much milk.  Modern applications are used to prevent all sorts of chafing.  Very important as you embark on your challenge.

    All in all a great day.  As you embark upon your day, remember today’s PSA:

    “Breastmilk, Every Sip Counts”

    Splinter out

  • Mutiny aboard the SS Lab Rat

    Eighteen strong battled off the fear of showers to post for what they thought was to be a Lab Rat Q.  Three from the Tuckahoe nano-region conspired and planted the Ghost Flag promptly at 5:27.  Splinter commandeered the Q and, after verifying Lab Rat was ready, promptly departed @ 5:30.  Mosey to the semi-lit area to the south of the Carillon for COP.

    COP
    SSH x20
    Don Quixote x10
    Arm Circles 10x 5x, forward and backward
    Copperhead Squats x15
    Merkins x10
    Flutter Kicks x10

    The Thang
    Quick mosey to the wooden stage for a variation of touch a tree.  Partner up with one partner repeatedly muscling up on the stage while the other partner touches a corner of the Carillon.  Second iteration was lunges and two corners.  Third iteration was jump squats and lap around the Carillon.  Plank up in between sets.  Pass to Lockjaw for segment 2 of mutiny.

    Slip over to the rusty cage to pick up our favorite leaking coupons.  Everyone grab a sack and head back to the front of the stage for 4 corners with a sack.  20 of each of the following 4 exercises with your sack.  Sit ups, squats, military presses, tricep extensions.  Run between corners carefully toting sack to the next station.  Repeat a second time with 12 of each exercise.  Pass to Honeydo for mutiny v3.

    Slug our sacks back over to the rusty cage and deposit them where they belong.  Partner up for 2 sets of 8 jerkins.  Al Gore while everyone finishes.

    Run sackless to the front of the Carillon for a tribute to the BRR.  TYA correctly announced that there are 36 legs in the BRR.  Honeydo took the opportunity to complete 6 sets of 6 burpees, alternating between the top and bottom of the Carillon.

    Jog to the near circle for some mary including APDs, heels to heaven and closing with american hammers.  Give it all you got back to the flag.

    Moleskin
    Tuckahoe chatter over the past week has been centered around the appropriate and best usage of the previously acquired Ghost Flag.  Upon noticing sequentially planned Lab Rat Qs this week, the opportunity seemed too good to pass up.  Honedo, Lockjaw and Splinter conspired to take one off Lab Rat’s hands.  TClaps to Lab Rat for handing over the ship so peacefully.

    There were a few questionable noises arising from the gloom during COP.  This time not from a PAX member but something in the ether.  YHC was comforted to find out that Swirly had a bead on the source of the noises and they were always under watchful eye.  Securing the AO doesn’t stop once the workout starts.

    Everyone, YHC included, loves a good sack joke.  The best of the day must have been when Hutton was running back to the rusty cage with his ruptured sack.  His sack was leaking contents all over the gloom.  Be well brother.

    Honeydo, as always, took it to another level with the 6×6 burpees.  Way to bring the pain at the end of the workout.

    Lab Rat – enjoy the Ghost Flag.

    Always a pleasure to lead, especially when unexpected.

    Announcements
    – Races Galore
    – Bear Creek registration is open
    – 12 hour endurance race – Legend Brewing Ultra.  12 hours of running
    – Convergence last weekend of September.  6&7 workouts @ Gridiron

    Splinter out

  • The Great American Eclipse

    A lucky 12 + 1 FNG convened this AM at the Punisher for a themed workout of sorts.  Gather around the shovel flag for pleasantries plus a few words with Fudd then off we went.  Mosey to the back of the school for COP.  It went something like this:

    COP
    SSH x20
    Don Quixotes x10
    Arm Circles x15
    Mountain Climbers x20
    LBCs x20

    The Eclipse Theme
    The 400.  The sun is about 400 times the size of the moon and is also roughly 400 times the distance from earth.  Simple geometry will tell us that is why the moon and the sun are roughly the same size in the sky.  The PAX honored this magnificence in our solar system by completing 400 exercises.  20 reps of 20 different exercises.  Exercises were all OYO except the last:

    Merkin, forward lunge (20 each leg), dips, 4 count flutter kicks
    Werkin, jump squat, side tricep extension, 2 count american hammer
    Diamond merkin, side lunge (20 each leg), side tricep extension (other arm), 2 count freddy mercuries
    Staggered merkin (right hand forward), monkey humpers, pull ups, hello dollys
    Staggered merkin (left hand forward), step back lunge (20 each leg), burpees, 4 count LBCs IC

    2:40.  If you happen to be in the totality path, the maximum amount of total darkness today will be 2 minutes and 40 seconds.  2 minutes and 40 second plank.

    10/22/2134 BC.  This is arguably the date of the first recorded solar eclipse.  If you happened to be one of the two fortunate Chinese astronomers on that date then it was your last day on earth.  Those two were executed for failing to predict the solar eclipse.  We respected their memory with 10 burpees, 22 merkins, 21 squats and 34 WWIIs.

    Mosey back around to the front of the school so Viral can see the rest of the AO.

    5/29/1919.  Einstein and Newton were at battle.  Einstein won on this day.  His theory of relativity was proven by the May 29, 1919 solar eclipse.  In short, the visibility of stars immediately near the sun during a total eclipse and the visibility of light bending around those stars proved one key component of relativity.  It has to do with the warping of space time.  Read more to find out.  5 burpees, 29 merkins, 19 LBCs, 19 rosalitas.

    Circle up  and YHC took us out.

    Moleskin
    Despite numerous accusations of #fakenews during the workout, each of these facts are true.  At least if you believe the Internet. Since Al Gore invented it then it must be true.  Welcome Ghosttown.  Good luck in Chattanooga.

    There is some dispute as to the distance traveled during today’s workout.  Conspiracy had .54 miles while Goldberg had just over .6.  For a moment there YHC thought the PAX was going to see fireworks a-la the upcoming Mayweather vs McGregor fight.  No scores were settled so you are OYO to log accurate miles for this month’s challenge.

    Fudd, in typical #AAF fashion, did not listen much during the workout.  He did manage to make the 2:40 of plank slightly more exciting by bear crawling to the path of the eclipse.  He accurately represented this by hovering his Fudd Jr directly over South Carolina.  Viral followed suit by meandering towards Montana.

    Form police was in full effect today.  ‘Nuff said.

    Great day for a workout and (recent) record number at Punisher.  According to Big Data, a Honeydo workout from April still holds that record with 14.  Solid work everyone.

    Announcements
    GoFundMe sites are available to support education related expenses for the two state troopers that died in last week’s incident.  Viral and Goldberg have details they will share.  The State Police will cover the tuition for the kids but this is for other education expenses.

    Be safe out there looking at the sky today fellas.  Contact Honeydo if you need a source for fine quality eclipse glasses.

    Splinter out.

  • Do you have a Dorsal Fin?

    Three gentlemen + their finest gathered in the gloom for a 2.0 friendly workout.  Huddle around the second flag while the 6:00 crew finished then along our merry way we went.

    COP
    SSH x20
    Arm Circles x10
    Don Quixotes x10
    Copperhead Squats x10
    LBCs x15

    The Thang
    Touch a Tree – Gather near our favorite forest for three iterations of touch a tree.  2.0s start by running to touch 3 trees while the 1.0s perform lunges.  Switch and repeat.  Increase to 4 and 5 trees.

    Sharks and Minnows – Not all of the 2.0s knew what Pacman was so we opted for the similarly executed sharks and minnows.  2.0s started as minnows and had to bear crawl across the field.  1.0s were sharks and had to crab walk.  Switch back and forth a few times between 2.0s and 1.0s.

    Carillon Relay – 2.0s run up the Carillon counter clockwise then back down while the rest of the PAX completed Carolina Dry Docks.  Switch and repeat.  Complete 3 rounds.

    Breakfast Burpees x5

    Field Exercises – Convene back on the field and complete 2 jump squats at every other tree to the end of the field.  Adults piggy back ride their 2.0s back to the other end of the field.

    Animal Kingdom – 2.0s call out their favorite animal.  PAX must then traverse to the other side of the field demonstrating the form of said animal.  Bonus points to the PAX who gave audible representations of the animal.  Animals were:  Dolphin, Cheetah, Shark, Monkey, Frog and Duck.

    Breakfast Burpees x5

    Hop, skip or mosey back to the flag for 3 MOM including American Hammers, LBCs and a final round of Superman.  YHC took us out.

    Moleskin
    YHC wasn’t certain anyone else was going to appear this week for Puppy Pile.  Luckily Loose Goose appeared with his 2.0 FNG then Oyster and his 2.0 came in hot but right on time.  Welcome Freestyle!

    The 2.0s showed extremely strong today.  The creativity during Animal Kingdom was downright hilarious.  Seeing a group of grown men try to swim like a dolphin in the field was a sight.  YHC saw a few random park goers stroll by with some strange looks but then smiling once they realized kids were involved.

    Breakfast burpees were a suggestion from Oyster.  His 2.0 kept asking when they were eating breakfast.  As punishment the PAX had to do 5 burpees every time someone asked about breakfast.  After 2 punishments no one asked about breakfast.

    Working out with 2.0s is always a pleasure.  Less about the workout and more about family time.  Great work everyone.

    YHC hopes this continues to be a regular occurence.  Remember, 3rd Saturday of the month at 7:00 @ Dogpile.

    Splinter out.

  • Doggie Daycare

    Ten Spider Run regulars convened to take a slice out of the humidity this morning.  No one signed up so YHC tossed out a half-baked route he had been thinking about for a while.  Results were mostly inconsistent with design.  Route was intended to be:

    General idea was to use Westham Pkwy as the artery and the other roads as the capillaries, always returning to Westham if you take an offshoot.  Specific instructions were:

    Work our way to Lakewood.  Six milers do an extra loop, everyone else run up Lakewood to Westham.  Everyone goes left on Westham.  5 & 6 milers take a right on Lakewood to Forest and return to right on Westham.  Left on University down to College.  Return to Westham.  5 & 6 milers cross Westham, taking University to Ridge.  Return to right on Westham.  Left on Pinetree to University and return.  5 & 6 cross Westham on Pinetree to Ridge.  Return to right on Westham.  Left on Glen Pkwy to the bottom and return to Westham.  Left on Westham and left on Club Vista.  Left on College and right meandering through Westhampton back to the VSF.

    I now acknowledge that this was a little too complex.  Hey, I had 5 minutes to prepare.

    Nothing went right.  Some of the 5 milers stuck with the route, some didn’t.  4 Milers did their own thing and then one was lost.  The 6 milers and a few of the 5 milers picked up 2 dogs along the way.  Swiper being the swiper he is attempted to corral the dogs in a white picket fence while Marv contacted the owner of the dogs.  Neither of those were successful.  Off we went to attempt to return the dogs to their home.  We made it back to the point where the dogs led the way and they found their owner.

    Post run, Marv received a text informing us that there were 3 dogs.  Sorry dude, we did more then was customary in this situation.  Kudos to Swiper for being the Samaritan.

    Apologies to all for the scattered route and logistics.  In the end, all 10 returned so YHCs job was done.

    Splinter out.

  • That’s how we do it in Columbus

    Five PAX convened at Linwood Holton this morning for a schweddy beat-down of sorts.  The PAX corralled a transplant from Columbus, exchanged pleasantries then went along our merry way.  Quick mosey around the school to attempt to lose any late arrivals.  No such luck.  Here’s how it went down, more or less.

    COP
    20 – SSH
    20 – IW
    15 – Russian Soldiers
    Flipper decided to join the PAX
    10/5 – Arm Circles forward and backwards
    15 – Copperhead Squats

    The Thang
    Work our way to the corner of the blacktop for Indian Polar Bears.  Plank up head to toe with the PAX member in back polar bearing to the front of the line.  When he goes down the pax goes down.  The PAX made it two times through.

    Quick jaunt over to the soccer field for The Beast.  Exercises were merkins, squats, hand release merkins, monkey humpers, crucible merkins, ball dippers.  We all had a joyous time.

    Meander towards the soft ground for some Lindsays.  Exercises were lunges and WWIIs.  Form police in full effect, more on that later.

    Since we were on the playground, YHC audibled to The Playground Shuffle.  5 PAX so 5 exercises on the various equipment.  Exercises were pull ups, box jumps, ring around the rosie, umbrella jump squats, derkins on the swing.  Pace car was the 10 box jumps then we rotated through.  Completed 3 rounds.

    Speedy gonzales back to the flag for some Mary, including:  LBCs, American Hammers, Freddy Mercuries, Flutter Kicks, Hello Dolly.

    BOM with YHC taking us out.

    Moleskin
    YHC tried to ensure attendance today by EHing at church yesterday.  Flipper got the message and arrived on time at 5:33.  Even our visitor from Columbus managed to get to the AO on time.  Wojo secured the AO this AM, almost leaving before YHC and the Do showed up to confirm he was at the correct location.  Welcome Wojo, hope to see you regularly at the various RVA workouts.

    Speaking of Wojo, we appear to have a new form police ready to take over for Toga.  Honey Do, being his typical welcoming self, offered Wojo some encouraging words as he often does.  Wojo quickly retorted, “lunges are supposed to go all the way to the ground.”  Gloves were off, game on Wojo.

    Flipper and Offshore continuously debated during the Beast whether the distance traveled between sets was 1/3rd of the way or 1/4 of the way.  They were also debating whether it was 3 bear crawls or 5 bear crawls and a push up for a polar bear.  5/3rds of the way is the only way.  These are important metrics that needs to be correct.

    Apologies for the ad-hoc Playground Shuffle call.  Everything went well except the ring around the rosie.  YHC felt like a figure skater trying to keep his balance while spinning around the wheel.  Merlot almost splashed.  At least we were all entertained at Offshore trying to touch the top of the umbrella during jump squats.

    Announcements
    – Thoughts and prayers with Circle K and his family.  The F3 brotherhood is with you.
    – Untappd / Big Data ideation sessions currently in progress.  This could be F3RVAs moneymaker.

    Enjoy the wonderful day today.  After all, it is David Hasselhoff’s Birthday.

     

  • F3RVA.org

    Cross posting.

    F3RVA.org is live. You may now attempt to login as well.

    One quick update that is different than my previous notes. If you have never posted a backblast then you will likely not have a user account. This was a limitation of the migration from f3nation.

    Instructions for logging in are posted on the new site. If, after trying to recover your password you cannot login, Shoot me an email at admin@f3rva.org.

    Any new backblasts for Richmond, Hampton Roads and Charlottesville, please post them on f3rva.org. If you chose to post them on f3nation then they will not be migrated and they will slowly fade into the gloom.

    Splinter

  • Coming Soon – F3RVA.org

    Richmond, Hampton Roads and Charlottesville PAX.  Coming soon:  f3rva.org.

    Most of you have heard that this is coming.  Others may be hearing for the first time.  As you may know, F3 Nation is pushing local communication to each region to manage.  This means that we will no longer be posting backblasts and other pertinent regional information on the f3nation.com website.  This change will take effect in mid-July.  After mid-July, anyone with a login to f3nation.com will no longer have rights to create a new post.

    Richmond has taken the charge to create a new website to support our local needs.  We heard the comments and have decided to maintain similar capabilities of f3nation.com.  We are also offering up this ability to Charlottesville and Hampton Roads for as long they need it.  Indefinitely.

    What does this mean?

    1. Starting July 1, use https://backblasts.f3rva.org as the location to post backblasts, preblasts, etc.
    2. If you have every posted a backblast or commented on a backblast on f3nation.com your user account should be migrated over.  If you have a login but haven’t commented yet, please do so by June 30 so your account will automatically be created.  This will help our region comz out a lot so we do not have to recreate logins.
    3. We will not lose our historical posts. This was a major decision on staying with our current platform.  Videos posted on backblasts will not transfer over but everything else should.  Including comments.
    4. Mobile app should continue to function as-is.  There may be a gap for a day or two while this gets ironed out.  Wilson – shoot me an email.
    5. Spreadsheets for Q signup and challenges will remain the same.  Big Data will not miss a beat.
    6. Unfortunately, this decision will prevent cross-posting of backblasts across regions that are not under f3rva.org.  This is an outcome of the broader f3nation decision.

    Timeline:

    1. On or near June 30 I will open up the new f3rva.org to traffic.  We will be testing this week to verify that backblasts can be posted and users can be notified of all comments made on a backblast (if desired).
    2. On June 30 I will migrate all existing backblasts from f3nation.com to f3rva.com.  Any posts to f3nation.com after 6/30 will not be migrated.
    3. Starting with July 1, you should post your backblasts to f3rva.org.
    4. If you have any IFTTT recipes for notifications, you will need to modify those to point to f3rva.org as necessary.

    What do you need to do?  Virtually nothing.  On June 30 you will be able to login to f3rva.org.  Your user account will remain the same but you will need to reset your password.  There will be information on f3rva.org directing you how to reset you password.  After that, the rest should remain the same.

    This is a great step for our Richmond region and will allow for us to control our own communications on a broader scale.  There will also be more opportunities for us to enhance this website to include other features.  There will be data, lots of data.  All to come in the future.

    If you have any comments or questions let me know, either directly via email or by commenting below.  We also have an admin at f3rva.org email account you can use (but I cannot guarantee a response time).

    Splinter out.

  • ReeseStrong 5K

    ReeseStrong 5K

    ReeseStrong 5K is the weekend after the BRR. Contact Phonics for more information.

  • Blue Ridge Relay

    Blue Ridge Relay

    The Blue Ridge Relay is right around the corner. Sign up for an event you will never forget.