Author: Splinter

  • Down the River

    Seven appeared in the moonlight for this week’s variation of Spider Run.  Straightforward out and back included:

    • Meander through UR to River
    • Left on River, cut through shopping center to Huguenot
    • Cross the bridge (return for 4 miles)
    • Turn right and head downstream
    • Pass Rockfalls (return for 5 miles)
    • Reach the ‘Z’ dam (return for just shy of 6 miles)

    Moleskin

    Great run today gentlemen.  Not quite as cool and refreshing as last week but still an enjoyable run.  Somehow we have never turned right when we got over the bridge, always preferring the left turn up Riverside to Cherokee.

    TYA needed a little explanation as to what a dam looked like.

    Saab’s GI tract is still tapering.

    Marv and Sippy were joined at the hip again, garnering non-progressive comments from an unnamed member of the PAX.

    Twocan came, he ran, he went.  Keep it up Twocan!

    Swirly likes the reflective nature of YHCs shoes.  Safety first!

    Splinter out.

     

  • Give it to Fudd, He’s Worth It

    20 PAX, near and far, new and old, posted for a 1.0 friendly workout.  A little Eminem started the day then a quick mosey to the far circle for disclaimer and COP.

    COP
    – SSH x25
    – Hellicopter x15
    – Don Quixote x15
    – Imperial Walker x15
    – Arm Circles x10 small x5 large.  Forward & Backward

    The Thang
    Quick mosey to base of Carillon for 11s.  Burpees / WWII.  Start at the base of the Carillon, run to the top platform for 10 burpees and 1 WWII sit-up.  Run back to the bottom platform for 9/2.  Up and down until 1/10.  Flutter kicks for those that finished early.

    Stroll to the field for a full court beast.  6 of each exercise at three stops along the field to the end.  Touch the incline then repeat coming back, stopping at 3 stations for 6 of said exercise.  Exercises were:  merkins, jump squats, werkins, ball dippers, clerkins, monkey humpers.  Various exercises for those that finish early.

    Quick excursion to the amphitheater dip ladder.  Grab the back wall and start with 18 dips.  Drop one for each stair on the way down all the way to 1.  1 dying cockroach that followed instructions and the rest plank at the bottom.  Work way back up the steps with 4 step ups at each step up to the top.  Plank up in the circle when complete.

    New exercise:  Noah’s Arc.  Plank up 2 by 2 in a line in the circle.  2 PAX at the front start with 10 merkins then run the arc around the circle until they reach the back of the 2 by 2 line.  Once they reach the back the 2 at the front do 10 merkins then take off running.  Repeat the cycle until all animals are off the arc.  As an added bonus we added 2 merkins for the whole PAX every time a pair reached the back.

    Back to SF.

    Moleskin
    YHC hadn’t led a #DogPile workout in quite a while.  Convergence last week provided the extra push necessary to sign up.  Apparently YHC has a bit of a reputation for complex math.  Much to Lab Rat’s enjoyment the only requirement today was to be able to count to 20.  There was an arc involved however.  Since an arc is simply a part of a circle YHC didn’t think it would be a problem.

    Lots of mumble chatter throughout the PAX today.  Especially during the beast.  Someone finally figured out why that exercise is called the beast.  I’m not sure who it was but congrats!  That’s right, more fun with numbers, pagan style.  Enunciation continues to be a problem for YHC as apparently wide grip merkins sounds a lot like “migrant workers”.  Offshore (fartsack?) will have to come up with an exercise to fit that name.

    Wilson complained today that the 11s must have looked better on paper than in practice.  YHC believes it looked pretty darn good in practice also.  Who would have thought WWIIs would be harder than burpees?  Perhaps the 5 pound yeti head wrap Wilson was wearing threw off his center of gravity.

    Someone declared Noah’s Arc a success.  Glad when a plan comes together!  For those wondering what the 4th and 5th F stand for ask Fudd (4th) to describe his Flatulence (5th).

    For those seeking more information on the McShin Foundation see the following:  http://mcshin.org.

    Thanks as always for letting me lead.  See everyone in the gloom.

    Announcements
    – 2nd F only this Wednesday for HDHH.  5:00’ish @ Hardywood (the brewery not at Hardywood’s house).
    – Lost & Found is still collecting clothes.  Get them to him somehow and somewhere before 10/29.
    – Winstons is looking for help with a men’s retreat.  See him for more details.

    Splinter out.

  • It’s You Against You

    Six regulars convened in the swampiness that was the Spider Run this morning.  Route was similar to the following:

    Map

    The Run
    By the lake, up past the ball field, down to College, left on College, right on Lakewood, left on Westham, cross river to right on Cameron for a horseshoe loop, right on Culpeper, right on ross, down the hill and back, right on ridge then loop back by the bridge and down the access road to the start.

    Moleskin
    Summer was back this AM and it felt like it.  Marv & Sippy came barreling down the road with plenty of time to spare.  Marv disappeared then reappeared a few minutes later a new man and ready to roll.

    Great to see Bleeder back at Spider Run again.  Clearly he crushed it as he was holding up a brick wall when YHC returned.

    TYA almost got EH’d by some tomatoes while running down near the bridge.  Perhaps if you stuck with the rainbow warrior hat you may have been accepted?

    As the PAX convened for some post run commentary on last evening’s festivities our favorite “for pay” bootcamp leaders were counting off the position of workout participants as they crossed the finish line.  TYA artfully announced a core F3 mantra:  “It’s you against you”.  Well said TYA.

    Announcements
    – Virginia Beach expansion starting the first Saturday in November.  Clown car from RVA to Mt Trashmore for 6 saturdays in a row.  No word yet if Wilson will be in said clown car.
    – HDHH at Crossroads Wednesday night.  See Hardywood for details
    – Convergence Saturday 10/8, 6:00am @ Dogpile

  • A Tribute to the King

    Arnold Palmer Drinking

    Five willing participants gathered in the cooler and arguably crisp morning air at Linwood Holton for an Arnie inspired beatdown.  Tee time was 530 sharp.  Offshore stumbled out of the van at 5:29:45 and almost missed it.  Quick mosey to the front lawn for the commencement ceremonies:

    COP
    62x – SSH, one for each PGA tour win
    15x – IW
    15x – Arm Circles.  10 small, 5 large, repeato forwards and backwards
    15x – Copperhead Squats

    The Thang
    – 7 minutes of burpees, one for each of the King’s major wins
    – Mosey to the bus loop for curb crawls.  Up to 7, repeat 7, back down to 1.  Bear crawl forward, crawl bear backwards.  Al Gore it up.
    – 7 burpees
    – Quick mosey to the basketball court for traveling 4 corners.  1 person at each station with a traveler between the stations.  Traveler runs to the next station and the person at that station becomes the traveler.  Stations were Jump Squats, LBCs, Lt Dans, APDs.  Run forward on the long sides and backwards on the short side.
    – 7 burpees
    – Multiple variations of line drills on the basketball court, dividing the court up into thirds.  First iteration was straight up line drills, second iteration was run forward and backward, third iteration was karaoke.  Plank-o-rama between each when finished.
    – Mosey to the picnic tables for two iterations of 62.  First iteration was 31 derkins & 31 dips OYO totaling 62.  Second iteration was 31 step-ups and 31 dips.  7 burpees in-between iterations.
    – Mosey to the VSF for 7 more burpees

    Moleskin
    This was YHC’s first improv Q, having planned nothing the night before.  When the news hit the wire of the King’s passing it made sense to have a tribute Q.  Unfortunately for the PAX the only significant numbers YHC knew about Arnie and his accomplishments were 62 and 7, so we went with it.  62x SSH at the start was a bit of a gasser.

    YHC continues to work on his instructional ability.  It is clear that no assumptions should be made with the PAX’s understanding of core bootcamp exercises.  Offshore misunderstood the purpose of 7 minutes of burpees and did the first 3 minutes non-stop before asking — “How many are you guys doing?”  The instruction to pick a number and repeat every minute was not explicit enough.

    Honey Do still loves burpees.  Typically YHC is on the receiving end of a Honey Do burpee fest.  Not this time.

    Chum always crushes burpees but seemed a little self-conscious about his form during curb crawls.  YHC believes the reason the tomato walkers left so soon was the visual they saw while witnessing Chum’s elevated hip position, especially during crawl bear.  YHC hears that yoga helps with hip positioning.

    Bleeder likely left questioning his decision to attend a Splinter Q.  YHC appreciates the full disclosure Bleeder considered in weighing #Batteau vs a Splinter Q at #Punisher.  Clearly it was the right call.

    The traveling 4 corners is a great idea with 5 people but YHCs choice of exercises may have been a bit lame.  It was cut short as there wasn’t enough physical exertion being demonstrated.

    Announcements
    – Hardywood led HDHH this Wednesday at Crossroads.  See his pre-blast for more info
    – Convergence is not this Saturday but Saturday the 8th.

    Splinter out.

  • The Turkey Drowned

    Six regulars convened in the light rain with 1 should-have-been-pax-pucker sighting on the last leg of the run.  Weather was cool and slightly damp.

    Thang

    The goal today was most of the turkey trot route with only minor modifications due to time.  The end result was a few larger adjustments due to the dogs and cats falling from the sky.  If there was a turkey anywhere around it would have drowned.  Run up by the football stadium, up campus rd, down toano, up roselawn, down ridgeway, through the construction, back by the commons, around the lake, up the wooden steps, up to college drive, down college to the lake, up lakewood, up westham, down glen pkwy, through campus and back to the flag.

    Moleskin

    We ran, in the rain, and it was heavy.  One pax couldn’t see and decided to just do laps around the lake.  Likely a good decision as there were a few touch and go moments on College Drive.  Rather somber moment at mile 4.5 when the PAX passed a makeshift memorial on Westham that was created for the weekend passing of a Freeman high school student.  Thoughts and prayers for the family and friends.

    Nice run y’all.

  • An Octave Lower

    7 runners + one on two wheels posted for a swampy Spider Run.  Most roads into the Commons were closed, providing some logistic challenges for most of the PAX.  Eventually circle up at the Commons then head out for some hill fun.

    The Thang

    Mosey around the lake, past the baseball field, up fraternity row, short loop around Dartmoor before the long slow slog up Horsepen to Patterson.  Back down Ridge Top to our favorite Spider Run hill Chandler for interval repeats.  1 minute up Chandler at 80% with a slow mosey back down to the bottom in 1:45.  Repeat for a total of 6 iterations, meeting or exceeding previous distance.  Up and down Gardiner and cut back through campus to the start.

    Prayers for the PAX by YHC.

    Moleskin

    The university must be close to finishing the road repairs as school will start up soon.  Nonetheless, closures this week confused the PAX.  That is except for one.  Copernicus the Pathfinder found his way, driving up right as we were about to depart.

    Fudd proved that he does not discriminate how he shares his love as there was a clear “Hey Roger” from an individual on a bike with a slightly deeper voice than usual.  The conversation that ensued cannot be posted.

    Hills today were brutal.  YHC enjoys intervals as it helps not only with tolerance to hills but also contributes to a speed workout.

    Splinter out.

  • One Better than Batteau

    Curb Crawls

    A random assortment of 5 PAX members gathered at the Punisher this AM for a random assortment of exercises.  Mosey around the school to the blacktop, avoiding the mangled mess that was the children’s playground.

    COP
    – SSH x20
    – Arm Circles 10xSmall, 5xLarge.  Forward & Backward
    – Merkins x10
    – IW x20
    – Copperhead Squats x20
    – Something else here…
    – Clerkins x10

    The Thang

    Quick mosey to the bus loop for curb crawls.  Bear crawl / incline merkin, crawl bear / decline merkin.  1 to 6, repeat 6 then back to 1 (unless you are Bleeder then do 1 more).

    Mosey to blacktop for small 4 corners.  10 burpees, 20 jump squats, 30 mountain climbers, 40 LBCs.  Repeato with 4 corners around the school.  3rd set of 4 corners was once again on the blacktop with 10 merkins, 20 Lt Dans, 30 CDDs, 40 box cutters, running backwards between stations.  Plank-o-rama in-between.

    Meander to the soccer fields for dealer’s choice frisbee style.  Throw the frisbee, run until it hits the ground then proceed with exercise to the frisbee.  First to frisbee chooses next exercise.  Exercises were broad jump burpees, lunges, walk-out merkins, crab walk, crawl bear, sprint, lunges, something else.

    Fast mosey to the pavillion benches for 5 minutes of dips / step-ups.  20 dips, 20 step-ups (10 each leg), repeato until time expires.

    Mosey back to SF for Mary.  15 each of Box Cutters, American Hammers, APDs, Rosalitas followed by a quick 1 minute superman.

    COT by Splinter

    Moleskin

    YHC wondered if this would be a solo workout today given last week’s light showing.  Glad to see PAX from all over convene at the Punisher this week.  Weather was cool, grass was high, and breathing was heavy even though there was nary a hill in sight.  Mr. Rogers showed up first and wondered if Punisher had moved as Swirly’s truck was nowhere to be found.

    YHC knew that there was a Swirly Q across town so had to bring the pain this AM.  Glad to hear that Punisher beat Batteau today in curb crawls.  If you really want to push yourself just follow the Splinter Q around town.  Not that I’m competitive at all…

    TClaps to Bleeder for picking up the frisbee prop on the loop around the school.  YHC contemplated leaving it there but couldn’t resist.  Frisbee toss is always a great exercise.  If we ever have an F3 Ultimate Frisbee draft, YHC has a feeling Mr Rogers may have to wait a few rounds to hear his name called.  The Carpenter had the right idea, picking an exercise he acknowledged not being very good at performing.  Way to go man.  Gotta push yourself.

    Offshore took a week off and was feeling the pain.  Well, by Offshore’s definition a week is missing Tuesday – Thursday.  4 corners almost made him splash, perhaps next time…

    Beautiful sunrise this morning gents during the post workout mumblechatter.  Thanks as always for letting me lead.  See everyone in the gloom.

    Splinter out.

    Announcements

    1 year anny Rosie Q mañana @ #NoToll

  • First Class Streets

    American Flag

    8 strong posted for a celebratory run in honor of our nation’s most prominent symbol.  Circle up at the Commons before commencing a pass the flag loop on the western edge of the university.

    The Thang

    Mosey across the lake, past the chapel, up to Crenshaw, across College, right on Westham, left on University, left on Ralston, loop around Windsor on the James, back to Ralston, right on Rose Hill, right on University, left on Westham, right on Lakewood, back to start for final lap around the lake.

    COT by YHC.

    Moleskin

    YHC checked the calendar this morning before leaving and realized today is Flag Day.  What better to respect our nation’s symbol than with an alternating flag carry on our run this AM.  Hills were not quite as plentiful as previous weeks with YHC opting for new territory rather than repeating some of the hills the PAX has conquered recently.  Upon arrival in “Windsor” (pronounced with a British accent, nose pointed to the sky and pinky finger extended), Marv insightfully pointed out “Man, these are First Class streets!”  They reminded YHC of Kramer’s Wide Lanes episode where he adopted a 3 lane highway and repainted the lines to support 2 lanes of traffic.

    Post COT the PAX was greeted with a friendly reminder of the strong and brave individuals who have preceded us in carrying our country’s torch.  Spider Run continues to be a place to enjoy fellowship with our community neighbors, today with the former president and chancellor of the university.  Swirly said it best with “If you ever need a reason to get out of the fartsack in the morning, that was it”.  Just envision an 89 year old ex-marine, fully suited up at 6:15 in the morning, starting his day with a brisk walk through campus.

    Today is the day we remember and honor our flag as a symbol of strength, consistency and resiliency.  Let it be a beacon of hope in times of trouble.

    Thanks as always for letting me lead.  See everyone in the gloom.

    Splinter out.

  • Lots of 11s

    9 strong posted for a, slightly modified from original plan, beatdown at WDog.  Quick saunter from the SF to the east loop for COP.

    COP

    – SSH x25
    – Don Quixote x15
    – Hellicopter x15
    – Copperhead Squat x15

    The Thang

    11s from circle to circle.  Merkins / Jump Squats.  Run to the west circle and start round 1 with 10 merkins and 1 jump squat.  Run back to east circle for next round of 9/2.  Back and forth until 1/10.  Plank-o-rama while PAX finishes.

    Quick mosey to base of Carillon for… 11s.  Burpees / WWII.  Start at the base of the Carillon, run to the top platform for 10 burpees and 1 WWII sit-up.  Run back to the bottom platform for 9/2.  Up and down until 1/10.  Flutter kicks for the unfortunate PAX members that finished early.

    Quick jaunt to the pull up bars for upper body isolation.  3 sets of 5 overhand pull ups, 5 underhand pull ups, 5 derkins on the bars.  Just stand there and look tired until the rest of the PAX finishes.

    Quick excursion to the amphitheater for final iteration of 11s.  Dips / LBCs.  Start at the bottom of amphitheater and run up 11 levels (stairs) for 10 dips and 1 LBC.  Back down to the bottom for 9/2.  Continue until 1/10.  Al Gore (dealer’s choice) until PAX finishes.

    Final journey to SF.

    Moleskin

    YHC had planned on introducing #OldGlory to #WDog today but noticed yesterday evening that Circle K led an #OldGlory workout at #DaVille yesterday.  Plan was still in effect until Circle K rolled up right before 5:30.  YHC had a general backup plan but audibles were necessary.

    There were many steps introduced during today’s workout.  Those of us that were taking those steps multiple at a time during 11s #1 and 11s #2 were clearly not taking multiples in 11s #3.  YHC thinks Saab (or as Columbia knows him: Sab, Sub, or Serb) left wanting more.  Perhaps next time.

    There was general disappointment that we did not complete a round of 11s on the pull up bars.  Someone mentioned mutiny was brewing but YHC would have been completely toasted had that been in the works.

    11s #3 brought many grumbles and glares from the PAX.  YHC is grateful for Bleeder as he fully embraced the extra round of stairs.  However, there was clearly some liberal interpretation of “11 stairs up” by several members of the PAX.  You know who you are.

    Thanks as always for letting me lead.  See everyone in the gloom.

    Splinter out.

  • No Adrian Sighting

    A PAX of one posted at RVA’s newest AO, slightly less than 4.5 hours from #NoToll.  Quick 1.5 mile stroll to the Art Museum for a Rocky inspired beatdown.  Circle up around the Washington monument for COP.

    COP

    – Imperial Walker x20
    – Copperhead Squat x20
    – Arm Circles x15 forward and backward
    – Russian Soldiers x20

    The Thang

    11s on the steps of the Art Museum.  Merkins / WWII situps.  Run 2 steps at a time going up and 1 step at a time coming down.  Start with 10 merkins and 1 WWII then work way down to 1/10.  For the record there were 72 steps to get to the top.

    Mosey to the bronze Rocky statue for modified tabatas.  4 sets of jump knee tucks followed by 4 sets of dips on the park bench.

    Mosey back to the steps for 1 final Rocky inspired run up the steps, this time 3 steps at a time, 20 american hammers at the top, back down and 20 american hammers at the bottom.

    Stroll back to center city and the virtual shovel flag.

    Moleskin

    YHC couldn’t go a whole week without an F3 inspired workout so decided to throw one in the mix in rainy/gloomy Philadelphia.  YHC tried to EH a few tourists as they were taking selfies in front of the steps and rocky statue, no luck.  Many odd looks were received, especially during 11s.

    If you make it to Philly it’s worth a trip to the Art Museum.

    See everyone in the gloom.

    Splinter out.