Author: Splinter

  • Preblast: March HDHH

    RVA PAX.  One of the best things about F3 is the 2nd F.  As part of YHCs contribution to this wonderful thing we call F3 RVA, March HDHH will be held at Splinter’s house on 3/15.  M’s and 2.0’s are welcome.

    YHC will be grilling burgers and dogs for everyone to enjoy.  Drinks will be available for those who enjoy liquid refreshments.  In order to prepare the appropriate provisions, please register your intent on the form below.

    For those interested in doing some hill repeats, we will meet in front of YHCs house at 5:30.  Others are welcome to arrive near 6:00.  Grill will be fired up at 6:00 and burgers/dogs will go on shortly after.  Stay as short or long as you desire.  You must leave before 5:00am on 3/16 as YHC has Q at 45MOM.

    https://goo.gl/forms/xZKvxgUc8rJBCg8y1

    8727 Ruggles Rd, Henrico VA 23229

    https://www.google.com/maps/place/8727+Ruggles+Rd,+Henrico,+VA+23229/@37.5741228,-77.5717085,17z/data=!4m2!3m1!1s0x89b16b57dcf66f6d:0xf0edfa59718a4f50

    Splinter out.

  • Grammy Friendly Workout

    Six Punisher regulars escaped the post-grammy fartsack for a Splinter led beatdown.  Avoiding the brisk breeze we ran towards the back of the school for COP.  The following is more or less what transpired:

    COP
    – SSH x25
    – Hellicopter x15
    – Copperhead Squat x15
    – LBC x15

    The Thang
    Mosey to our favorite Monday morning bus loop for curb crawls.  Bear crawl across, crawl bear back.  Up to 7, repeat 7 and back down to 1.  Various Al Gore positions for the PAX members whom finished early.

    Quick jaunt across the sport court, admiring the newly wrapped goal posts, to find a friendly bench.  Partner up for Dora 1-2-3.  Exercises were step ups (x100), derkins (x200), flutter kicks – 2 count (x300).  Partner runs from the bench and around the bus loop while the other partner exercises.

    Slow saunter to the Pavilion for double 11s (or 22s).  Dips & Squats.  Starting at 20, perform dips on the bench then run to our favorite light pole and perform 2 squats.  Run back to the bench for 18 dips followed by 4 squats at our light pole.  Continue until numbers are reversed.  Plank up in a circle when finished.

    Quick clockwise run of ring of fire before flapjacking on your six for some mary.  20 count of american hammers, box cutters, APDs, maybe something else.

    Moleskin
    Toga strolled in as the last pax member today touting his fondness for Adele.  Apparently the grammy’s are an annual event in the Toga household.

    YHC’s timing was impeccable today as the tomatoes finished their loop around the complex right as we commenced APDs.  Luckily this was at the completion of the workout.  None of the PAX stuck around long after COP to find out if the authorities were called.

    Not much mumblechatter today as we were well distributed throughout the AO today.  Unlike last week, not much sitting in one place.  The only time Offshore’s shoe lights stopped shining was during hellicopters during COP.

    Great job to all today.  Those derkins were no joke.

    Splinter out.

  • Logistically Easy

    Four regulars returned for this week’s iteration of Spider Run.  Quick exchange of pleasantries then off we went.

    Route

    Head south and exit UR via the River Road entrance.  Cross the shopping center and head across the bridge.  Exit via ramp, route under the bridge and head downriver.  4 milers looped back up and over the bridge back to the start.  6 milers proceeded past the ‘Z’ dam until our watches dinged then turned around and headed back.

    Moleskin

    This route is one of the rare Spider Run routes that do not require a weinke.  While it may have few turns, it is still challenging crossing the bridge with a stiff breeze coming at you.

    Not much mumblechatter opportunity for TwoCan today as there was only 1 taker on the shorter distance.  Glad to hear that his focus in now on speed, not distance.  Regular Spider Run hills run attendance will definitely help with speed.  Keep it up TwoCan.

    Much baseball talk today as the 6 milers live vicariously through their son’s sports.  It’s almost February which means hardball is right around the corner.

    Thoughts are with those in the PAX that are recovering from various illnesses or injuries.  Time heals all wounds.

    Splinter out.

  • Ones’ Complement

    Fourteen WDog regulars + 1 non-FNG but FN-Wdogger circled in the darkness promptly at 5:30.  Sippy arrived precisely at 5:29 which gave the PAX the typical 60 second warning.  Quick mosey to the far circle for brief disclaimer then COP:

    COP
    12 – Don Quixote
    1 – Burpee
    12 – Copperhead Squats
    2 – Burpees
    12 – Slow Merkins
    3 – Burpees
    12 – Mountain Climbers
    4 – Burpees

    The Thang
    Mosey to the rusty cage to pick up Honey Do’s favorite coupons.  Partner up with 1 partner carrying the coupon back to the stage.

    One partner is on the stage doing an exercise while the other runs counter-clockwise around the Carillon.  Muscle up on stage without using the stairs.  Each exercise was repeated twice.  Exercises were: Doc Brown’s (squat with a toe raise at the top), side lunges, and curls/overhead presses.  Flutter kicks between sets until everyone completes.  Last set included partner people’s chair while passing the coupon back and forth.

    Mosey back to take the coupons home then complete 5 burpees.

    Mosey to the amphitheater for 11s with derkins & dips.  Start at the bottom, go up 1 step and complete 1 derkin, come back down to the bottom and complete 10 dips.  Next go up 2 steps and complete 2 derkins, come back to the bottom for 9 dips.  Continue escalating until you do 10 (yes TYA 10) sets.  Plank-o-rama at the bottom until everyone completes.

    6 burpees OYO.

    Mosey back to the flag for a not-so-quick round of monkey humper ring of fire.  10 humpers then pass to the next, starting with Circle K.

    Number-rama, name-a-rama, the end.

    Moleskin
    YHC always loved math but TYA should recognize that the entire world does not revolve around math.  In fact, the entire world revolves around the sun which is 101011110111100111100000000 miles from earth (YHC guesses).

    Hardywood offered up to name the side lunge exercise after the Jackson 5 and commenced singing doo wap.  As Q, YHC questioned his transition from the Jackson 5 to the Hanson Brothers.  Turns out Hardywood has a great deal of knowledge about the brother band from Oklahoma.  Talk amongst yourselves.

    As is typical for a Splinter Q, I missed out on an opportunity to be more explicit with instructions.  This inevitably happens once per Q and will continue to work on it.  Thanks to Singer for reminding me of this post-workout.

    Running with the coupons was fun until someone busted Honey Do’s sack.  We may need stronger sacks.

    Announcements
    Opportunities exist for team relay races.  If you haven’t participated in one before you should.  Contact TYA for Smokey Mountain & BRR info.  If you enjoy camping & running contact Toga about Ragnar.  Toga may even share a tent with you to stay warm.

    Next iteration of the podcast is ready.  Listen intently.  Ideally while not drinking coffee as your keyboard may suffer from the dispersement of micro-particles of caffeine.  Bleeder to post soon.

    As you witnessed, Circle K knows his way around a big grill.  In lieu of hugs and kisses, Circle K accepts 2″ by 6″ artwork modeled after dead presidents.  If you try to hug or kiss Circle K there could be more sack ruptures.

    Splinter out.

  • Taxi Cabs, Saabs and Subarus

    Nine men arrived generally on time for today’s iteration of Spider run.  One more joined after securing moderately appropriate parking.  Q was hoping for, and received, even numbers for a new type of running workout.  Here is what transpired:

    Route:

    • There was no route.  Much confusion arose.

    The Thang:

    • Mosey to the intersection of Westhampton and UR Drive
    • Instructions were to partner up with someone of different ability than your own.  Partners run in opposing directions around the loop of Crenshaw, Keller, Westhampton, UR Drive.
    • When the partners meet turn around and return to the rendezvous point
    • Repeat a second time, attempting to beat your partner to the spot where you turned around the first time.
    • Mosey to the intersection of Richmond and Gateway.
    • Choose new partner and repeat same strategy.  Loop included Gateway and Richmond Way.

    Moleskin:

    Your mileage may vary as there was likely no 2 people with the same mileage.  YHC was desiring something different considering the majority of us hit longer distance mileage this past weekend.  This workout was intended to introduce speed work and hill work in the same concept.

    Observations:

    • Respect to TwoCan and his service to our country.  You witnessed something that has only happened 58 times in history.  Regardless of politics, #respect to you.  Tomatoes in gowns is always a good thing.
    • Tinder leaves many in the PAX at a loss for words
    • BT mentioned shotgunning and YHC’s first thought was a slightly chilled can of Natural Light…
    • Make sure you sign up to Q before Saab’s bedtime or he will show up thinking he is Q

    Announcements:

    • HDHH is in the works.  TYA may bring lasagna.
    • Circle K likes hugs but he would certainly appreciate PAX members make it rain.  Thanks for the support for CSAUP Saturday.

    Satire is alive!  Splinter out.

     

  • Where are we… oh no!

    Seven spider run alums appeared from the ether to take on this iteration of our weekly gathering.  To everyone’s surprise a +1 got a head start with a few laps around the lake before getting started.  Here’s how it went down:

    Route:

    • Meander east from the commons and head toward the river road entrance
    • Turn right and head up Crenshaw
    • Exit UR and cross College drive to Westham.
    • Right on Westham to Baldwin
    • Right on Baldwin which turns to Hampshire which turns to Horsepen
    • Climb Horsepen to Patterson
    • Right on Patterson for a brief jog then right on Ridge Top
    • Descend Ridge top to… oh no!  Chandler
    • Up Chandler to the top back down then left on Gardiner
    • Meander back to the VSF

    Moleskin:
    The route was basically 5 miles.  Those in front got a little extra by mother goosing where appropriate to assist with directions as well as keep the PAX together.

    Marv and/or Sippy were lost until they saw Chandler.  Then they were lost no more.

    Pucker persevered even though he was noncommittal at the start.  You show up, you do what the Q says.  Lucky for you there was nothing less than 5 planned.

    Great to see Bleeder get a head start today.  Had YHC known he could have planned for a rendezvous point somewhere on Westham.  Bleeder’s navigation ability allowed him to meet us up anyhow.  Way to push it Bleeder.

    Annoucements:
    CSAUP – you know it
    Podcast – coming soon

    Splinter out

  • Saab Inspired but No Saab

    Seven Spider Run regulars + 1 FNC (friendly new car) convened at the commons for the weekly hillfest known as Spider Run.  Route was a somewhat basic loop with various offshoots to add mileage.  Prescribed route was:

    – Head south to the entrance on River Road
    – Down the hill, through the parking lot and west towards the bridge
    – Take a right at the fork to stay on Westham Station
    – First offshoot was right on Panorama, up to River and back down
    – Second offshoot was supposed to be right on Highland, up to River and back down
    – Third offshoot was for 6 milers and was left on Ross, down to the tracks and back up
    – Everyone return back via South Ridge, Westham Parkway, Lakewood, around the ball field and back to the virtual shovel flag

    Moleskin
    The route was inspired by Saab’s 5 finger run last week.  For the most part the directions were followed.  On paper this route seemed simple; however, the second offshoot was actually a right up Old Bridge when then veered off to Highland.  Apologies for the confusion on that turn.  Luckily the PAX is becoming well versed in the streets around Spider Run to be able to improvise as necessary.  Perhaps there should have been a little mother goose in there.

    Great to see Copernicus back on the run.  Always good when a Kotter makes it back in the mix.

    YHC pulled up and noticed that TYA was sporting a new vehicle, presumably one that runs on petroleum products.  YHC took the opportunity to name the FNC the Shaggin’ Wagon.  Welcome Shaggin’ Wagon!

    Great way to start the morning gents.  See you soon.

    Splinter out.

  • Cargo Short Weather

    Three stalwarts posted in the gloom this AM at the weekly Northside ritual known as Punisher.  Brief mumblechatter before a prompt 530am start.  Mosey to the bball court for something like this:

    COP
    20 – SSH
    15 – Arm circles.  10 small, 5 large, forward and backward
    15 – Imperial walkers
    15 – Copperhead squats
    15 – Don Quixote

    The Thang
    25 strides or so to the bus loop for curb crawls.  Up to 7, repeat and back down.  Bear Crawl & Crawl Bear.

    Escalating 4 corners:
    Start on the basketball court for 4 corners.  Exercises were Burpees/Jump Squats/Mountain Climbers/Flutter Kicks.  Sets were as follows:
    – 5/10/15/20: 4 corners around the basketball court
    – 10/15/20/25: 4 corners around the school
    – 15/20/25/30: 4 corners around the compound

    Plankormama + 20 WWII situps inbetween sets.

    Mosey Front of building for triple check. People’s chair, LB cc and run a lap around the bus loop.

    The weave!  Bear crawl in weave fashion between the cones blocking the parking lot.  ~ 8 cones, forward and backward.

    A few minutes of Mary with Freddie Mercuries and single leg APDs.

    Moleskin
    With the rain last evening YHC was wondering if it would be a solo Q.  TClaps to Ronnie and Offshore for navigating their way out of the fartsack.

    Ronnie showed up in his “beater” pair of columbia cargo shorts today, expecting to get a little wet.  There was ample opportunity to lay in the mud but most of the PAX avoided it.

    Most of the mumblechatter during the workout was about Upward season beginning and talk of burpee discipline to those 2.0s that fail to listen during practice.  If anyone has been to a Splinter coaching Q you will know that it is a strong possibility.

    Announcements
    – 3rd F in December possibly service oriented?  Ideas welcome
    – Plenty of opportunities to Q now that the weather is becoming quite gloomy

    Splinter out

  • NASCAR Hill

    Nine runners +2 in high heels met at the commons for this week’s iteration of Spider run.  No one signed up for the Q so YHC took it and here is what went down:

    –  2 laps around the lake for warm up
    –  Meet back at the bottom of Gateway drive for hill repeats
    – Ryland Circle was home base.  Run 1 minute up Gateway at ~80%, remembering the point you stopped.
    –  Stop and recover back down the hill to Ryland in 1:45.
    –  Rinse and repeat a total of 6 times
    –  Easy stroll back around UR drive, right on Crenshaw, right on Westhampton Way and back to VSF

    Moleskin
    Two riders showed up in the brisk weather for an alternative to running.  Unfortunately YHC did not have a rider friendly route in mind so they were off on their own.

    That particular hill we did repeats on is the finishing hill for the RRRC Turkey Trot on Thanksgiving Day.  Those looking for a good challenge before loading up on turkey should take a look http://www.rrrc.org/events/turkey-trot-10k-2016.  Apologies for the traffic on the road.

    Congrats to Two Can for completing the fitness test with 5 seconds to spare.  As TYA put it you could have rested a bit.

    Announcements
    – HDHH next Wednesday at TYAs renovated house.  See backblast
    – Vote

    Splinter out

  • Mount Henrico

    Eight fearless sherpas gathered at base camp for a trek up Mount Henrico.  Started with the first few legs of the Fudd run and then modified.  Here is how it went:

    • Depart west along the lake and around the baseball field
    • Left on College
    • Right on Wood
    • Left on Baldwin, quick jog on Westham before continuing left on Baldwin
    • Left on Rock Creek
    • Left on Forest
    • Right on University
    • 4 milers do the Arlington circle loop and then return
    • Right on the road that starts with a G.  Turns out it was Glendale
    • Left on Julian to the top of Mount Henrico
    • Return via same route

    No one signed up for this morning’s Spider Run.  Luckily YHC had a route in his back pocket that took us up to the highest point in Henrico.  The view from the top was breathtaking!  The slow incline all the way up Julian was a nice hill to tackle.  There are more variations and loops available on the west side of Forest we can try.

    YHC was dictating the names into his phone while driving home and noticed that TYA’s name came out as “TY essay”.  That would be a great alter ego for TYA.

    Two Can keeps pushing up the miles.  Keep it up brother!

    Great to see Back Bay out there today.  Hopefully the directions weren’t too complicated.  Great job to all!

    Announcements:

    Splinter out.