Author: Splinter

  • 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.

  • Over the River

    and through the woods; eight regulars, including 1 Spider Run n00b, convened for an oldie but goodie route.  No one had the Q so democracy prevailed.

    The Route
    BT was voted class president and guided us across the river and up the hill to Cherokee.  The Bat Cave was avoided due to recent rains, adding on a little distance to the typical 5 mile route.  6 milers added a quick excursion up Rustic Road.  Everyone turned around and headed back to the start.

    Moleskin
    Welcome Flatline to Spider Run.  This route is our typical recovery run as it is about as flat as it gets.  YHC is sure that Singer will have some hills in store for next week’s VQ week.

    TYA is on a quest to replace a pair of shoes every month with the amount of miles he is putting in on a regular basis.  Today, he opted for a dive in the river (or at least it appeared as if he did).

    Great route today gentlemen.

    Announcements
    7/1 – Launch of f3rva.com
    7/11 – No Toll @ Huguenot Baseball Fields
    Plenty of Q spots open this week and next.

  • F3RVA.org

    F3RVA.org

    Welcome F3 RVA, F3 Hampton Roads, F3 Charlottesville! You have found the new location for all news and information related to F3 RVA.

    This is very much a work in progress but most of the existing features should be there. Login, create your backblast as you used to and select your region from the Category list.

    If you have never authored a post on f3nation then it is likely that your account did not migrate over to the new site.  If you are unable to reset your password as indicated below, sent me your name, email and F3 name and I will create a new account for you.

    The first time you login you will need to reset your password. Please use your existing credentials and click on “Lost your password?” link.

    Forgot Password
    Forgot Password

    Contact Splinter if you have any questions.

  • Beat Your Partner to the Spot

    Nine fearless runners plus El Duderino himself convened at the commons for what felt like a run through peanut butter.  Singer confused himself and no one else had the Q so YHC grabbed it.  Swirly and YHC were on the same page which made today’s route an easy call.

    The Route
    Mosey to the intersection of Westhampton and UR Drive.  Partner up for tag team.  Partners run in opposite directions toward the alumni center.  When they met they turned and came back to Westhampton / UR Drive.  Repeat, this time trying to “beat your partner to the spot”.

    Mosey to the base of Gateway & Richmond Way.  Pick a new partner and repeat.  Run in opposing directions up Gateway and Richmond.  Meet somewhere near the football stadium, switch directions and return.  Repeat, trying to beat your partner to the spot.

    Mosey back to the start and finish with a quick clockwise loop around the lake.

    Numberrama, namearama and Marv took us out.

    Moleskin
    YHC thinks Singer had it right by announcing after the run, “what a beautiful day for a swim in the lake”.  Surely the humidity added 20% distance today.

    YHC enjoyed watching Marv take on Grunt in the 100YD dash at the end of the run.  Unfortunately, given YHC was dragging ass, YHC was unable to accurately report on the winner of the sprint.  Grunt was smiling and certainly looked proud.  Marv likely has a different accounting.

    For big data purposes, YHC would like to report we made it 0.39 miles before TYA took us to the gutter, earning the title of this backblast.

    Announcements
    – Taxi Cab is proud to say he can now run to a workout
    – Still looking for someone to lead Saturday @ CVille

    Best wishes to The Dude and his continued recovery.  Kick back, recover and have a white russian.  You’ll be better than ever before you know it.

    Splinter out