Author: Splinter

  • 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.

  • 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