Author: Splinter

  • 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.

  • Still no Curb Crawls

    Nine posted for a 530am beatdown celebrating YHCs F3 birthday.   Two quick motivational songs on the loudspeaker as Fudd came in hot and the beatdown commenced.  Mosey to the far circle for COP:

    COP

    – SSH x20
    – Arm Circles x15 forward/backward
    – Mountain Climbers x20
    – Don Quixotes x20

    The Thang

    1K/5K.  Partner up for 1K exercises and (optimistically) 5K of running.  100 prisoner curb hops, 200 derkins, 300 flutters, 400 LBCs.  One partner exercises while the other runs from the base of the carillon to the far end of the field, touching the sidewalk and returning.  Those that finished early worked back down the ladder with flutter kicks until the PAX finished.

    Mosey to right side of field for tree line burpee run.  1 burpee at every tree along the sidewalk (whether established or newly planted) until the end of the sidewalk was reached.

    Mosey back to SF for 2 rounds of ring of fire (werkins & clerkins) and multiple minutes of mary (left/right single-leg APD, american hammer, 20 count of 6 inches (courtesy BT), freddy mercuries.

    Moleskin

    YHC has a habit of looking into the future for key events and signing up to Q on those special days.  4/20 stuck out for me as it was exactly 1 year ago that Fudd finally EH’d me (after multiple failed attempts by him, Lockjaw, and Toga).  DK may have had a failure in there also.  As a tribute to 4/20 I dug through the archive to resurrect the same workout Chum lead on 4/20/15.  It was surprising to see how much quicker we made it through the 1K/5K today vs 1 year ago.

    I believe Lab Rat acknowledges 4/20 for another reason.

    Glad Fudd is recovering from his Pure Luck incident.  Hopefully DK is recovering from his Kramer-esque issue with compaction.

    For the record it was a little over 2 miles, not quite the 5K that we seeked.  Each lap on the lawn was 1/4 mile.

    Kudos to everyone who pushed YHC today and/or has pushed YHC over the past year.  There is a lot of creativity in this group and glad to see that it is flourishing.

    See everyone in the gloom.

    Announcements

    • HDHH TONIGHT 5-7 at ET.
    • Kettle bell led by Honey Do manana

    Splinter out.

  • 45 Minutes of March Madness

    It's so pretty

    Seventeen strong showed up for a tribute to March Madness, ignoring the irish holiday celebration. Quick mosey to the basketball courts for 4 right hand and 4 left hand layups before circling up for the basketball themed beatdown.   Here’s how it went down:

    COP

    – SSH x30
    – High Knees x20
    – Butt Kickers x20
    – Monmouth Slide x15
    – Tony Bennett Floor Slap x15
    – Melvin Johnson 3 pointers x10 each side
    – Dive for the Ball (reverse flutters) x15

    The Thang

    Dean Smith 4 corners.  Tribute to one of the most influential offensive schemes ever contrived.  The 4 corner offense resulted in the introduction of the shot clock.  Split up into 4 equal groups and spread out to the 4 corners.  Exercises were merkins, jump squats, scorpion dry docks, ball dippers.  30 at each location to reflect the current 30 second shot clock.  Timed circuit for almost 10 minutes, roughly 3 circuits were completed.

    Line up on the north end-line for 1-1 challenge.  Volunteers from the PAX were accepted to shoot a 1 and 1.  Miss the front end and the PAX completes 10 burpees, miss the second 10 merkins, make them both then suicide.  Completed 6 rounds.

    Split up into equal groups and commence 2 on 2 (or 2 on 3).  Named after “The King and the Duck” who were the legendary street ball duo from LA in the classic basketball hit White Men Can’t Jump.  Play for 4 minutes.  When a team scores the offense does 10 squats and the defense does 10 merkins.  Winning team on the court rotates clockwise to the next court.  Complete 3 circuits.

    Mosey back to SF.

    Moleskin

    Thanks for enduring yet another themed workout for the week.  Honey Do kicked it off with a Caesar theme and YHC had to pickup March Madness today as it is one of my favorite two days of the year.  Swirly had this workout pegged when YHC signed up about 6 weeks ago.  He has been working on his form and it showed today.

    YHC underestimated the LOE for 4 corners today.  There was a lot of cardio involved in each station and it showed after three circuits.  Most of the PAX were fairly well winded.  Thanks to Pucker for taking Fudd’s 10 second countdown after the 4 corners.  We didn’t really want to listen to Fudd anyway.

    We have tried the 1 and 1 concept before and were equally as bad this time.  TClaps to Sippy Cup who demonstrated his pure form by knocking down both free throws.  This was after 3 front-ends of the 1 and 1 were missed, resulting in 30 burpees from the pax.  His 2 made free throws were welcomed.  For the record we were 2 for 7 on free throws today including missing 5 front-ends.  Honey Do can add, 50 total burpees today.

    2 on 2 (ish) was fun and YHC wishes there was more time to get some more games complete.  Leave it to Fudd to complain that he had to play against a series of tall teams.  He did end up knocking one down in YHC’s “eye” as the buzzer was winding down.  Apparently that will be the highlight of his day (and perhaps week).

    Apologies for my inability to figure out the lantern.  Naturally it started right up as I went to clean up.  “Best laid plans of mice and men typically go awry.”

    TYA asked YHC the significance of #52, inquiring who wore #52.  Who wore #52???  Really???  YHC wore #52.

    For those that have not seen this video it’s worth the 90 seconds to check out theMonmouth Bench.

    Announcements

    • AFSP Golf Tournament 4/25.  2 F3 teams already with more open spots.  See Fudd or his backblast.
    • HDHH 4/20 5-7 at ET.  See Flashdance for details.
    • WDog starting April 6.  See Swirly.
    • TClaps to LabRat for hosting HDHH last night
    • Godwin workout in the works for Thursday.  Talk to JVille if you can help take some Qs.

    Splinter out.

  • Simple Math, Elementary in Fact

    I ate some pie

    Two visitors and 10 regulars traveled south of the equator for a crisp morning beat-down.  Quick mosey around the bus loop before heading over to the track for COP.   Here’s how it went down:

    COP

    • SSH x25
    • DQ x20
    • IW x20
    • Copperhead Squats x20
    • Brazillian Dance Partners x10 small/large/forward/backward

    The Thang

    200M Ladder.  Run 200M then drop for 20 merkins and 19 Lt Dans (2 count just to disappoint DK).  Run 200M then 18/17, 200M 16/15, continued until 2/1.  Simple math folks, quite elementary.  Restricter plate for those finishing early got to start climbing the ladder again.  Plank-o-rama at the start when everyone finished.

    Mosey to poles for pole smoker indian run.  PAX holds legs at 6″ while first PAX member completes 6 pole smokers (1 left, 1 right, 1 center, repeato).  Run to end of line and next one goes.  Complete 1 circuit.

    Saunter to the baseball field for a little spring training.  Quick cycle to finish the workout.  Start at home plate:

    • Single:  Run to 1st and complete 10 WWII situps.  Run to 2nd, 10 WWII.  Run to 3rd, 10 WWII.  Run home, 10 WWII.
    • Double:  Run to 2nd and complete 20 merkins.  Run home for 20 more.
    • Triple:  Run to 3rd and complete 30 squats.  Run home for 10 WWII.
    • Home Run:  Round the bases and finish with 40 LBCs.

    Back to SF.

    Moleskin

    Great turnout from the RVA PAX.  Welcome Nancy from Greensboro and The Farm from Charlotte.  There were complaints of the tolls and distance from downtown to this particular AO.  RVA is working on it as there are at least 2 new AOs in the works.

    It was dark this AM so YHC initially couldn’t identify the LIFOs.  Fudd was a given and should have been assumed.  Toga was unexpected.  Tclaps to Toga for directing our visitor from CLT to the correct location.

    There have been grumblings recently as to the level of math required during YHCs workouts.  There were two basic concepts introduced today.  Subtraction by 2 and the concept of even/odd.  Merkins were always even and Lt Dans were always odd.  Nancy pointed out that this AO is a middle school and we should not be required to practice remedial math.  Point taken.  YHC and TYA have been discussing a fibonacci sequence workout but we should likely hold off until PAX math skills have advanced.

    See everyone in the spring-like gloom.

    Announcements

    • AFSP Golf Tournament.  See Fudd’s BB.
    • 24 workouts in Greensboro, visit if you are in the area.  Apparently you can just roll out of the fartsack and be working out.
    • WDog starting in April.  See Swirly.
    • Mechanicsville AO starting next week
    • HDHH next week
    • Lab Rat has run friendly Q tomorrow.  As Swirly put it, “Every day all day”
    • Expansion in May to support new Hampton Roads region.  Contact Toga to volunteer.
    • Toga is eyeballing an orienteering course on May 1 at Pocahontas.  May turn into a trail run.  For Wilson’s edification orienteering generally involves a compass.
    • BRR spots are open.  Talk to TYA if you want in.  Training starts soon and there will be planning “meetings” after the training.  You know you want a purple shirt to be like Swirly.

  • No Glam to See Here, Carry On.

    No Glam

    9 were greeted with a punishing lower body beatdown at the punisher this morning.  Here’s how it went down.

    Wait for Lab Rat to get settled then run from the parking area to back basketball courts.

    COP

    • Invisible Jump Rope x 22
    • DQ x 22
    • IW x 22
    • Knee Pull x 22
    • Ankle Pull x 23
    • Penguin Pull x 22

    The Thang

    Mosey to the Pavilion for step ups and leg thrusts. 22 (step ups)/11 (leg thrusts) first set. 11/22 second set. 22/11 third set. Al Gore between sets.

    Mosey to circle in front of the school for 11/22/22. Three exercises followed by a lap around the loop. Exercises were jumper squats, cross leg mountain climbers, ball dippers. All single count. Sets were as follows with a 10 second Al Gore in between each set.

    11/22/22/lap
    9/20/20/lap
    7/18/18/lap
    5/16/16/lap
    3/14/14/lap
    1/12/12/lap
    2/13/13/lap
    4/15/15/lap
    6/17/17/lap
    8/19/19/lap
    10/21/21/lap

    Team up for a modified triple check. People’s Chair, calf raises on the curb, 11 single leg APDs on each leg. The APDs station was the pace car for the triple check.

    Circle up for 11 count Monkey Humper Ring of Fire.

    Back to shovel flag.

    Moleskin

    The Pax was thrilled when Q announced this was a “No Glam Muscle” workout. Lab Rat quickly proclaimed that this would be easy due to his bulging calf muscles. No evidence of said claim was witnessed. He does enjoy talking during his prom dates though.

    Offshore thought the PAX was being stalked by what appeared to be a “shadowy beast” that was approaching COP.  Alas, it was Flipper in typical LIFO fashion.  Offshore quest for Bigfoot is still incomplete.

    Hypothesis of the day is the PAX has a balance problem, likely due to the traditional emphasis on upper body during workouts.  The single leg dynamic stretching in COP supported the claim while the calf raises on the curb proved the hypothesis.  We all need more agility.

    Random thoughts:  As usual, Swirly had great form on the jumper squats.  YHC knows he is looking forward to 3/17.  Honey Do started shedding clothes half-way through 11/22/22.  Keep it in line next time.  No glam means no glam.  No sun, no guns.  YHC thinks Singer was pleased that the triple check did not include a run today.  YHC is not that crazy…  Bleeder, hope the leg workout wasn’t too painful on the knee.

    Welcome back to the states Rosie. Glad to hear F3 prepared you for the mountains of the Spanish Sierra Nevada.

    Announcements

    New Mechanicsville workout at Atlee High planned, possibly in conjunction with HDHH in March. Lab Rat to provide more details soon.

    The Q sheet is stacking up but don’t be afraid to sign up for a VQ even if it is a few weeks out.

    Splinter out.

  • Bleeder likes Doughnuts

    16 stumbled into #NoToll for a split Q beatdown between Fudd/Splinter.  Here’s how it went down.

    Run from the parking area to the gate and back while Bleeder shoveled snow (and made a pile in front of Fudd’s car 😕).

    COP in the grassy knoll

    • SSH x 20
    • Merkins x 15
    • Imperial Walker x 20
    • LBC’s x 30
    • Slow bending squat x 20
    • Mountain Climbers x 15
    • Don Quixote x 20

    The Thang

    Grab shovels and mosey to the basketball courts.  Pair up: one man shovels snow and the other runs to the gate and back. Each man runs 3 times.

    Transfer Q to Splinter.

    Line up on opposite end of basketball court for “Broad Side of a Barn”.  Line in the snow made at the top of the key.  Each person must make a snowball and attempt to hit the backboard from the top of the key.  If they hit, then half-court bear crawl followed by 10 of exercise.  If they miss then, full court bear crawl followed by 20 of exercise.  Exercises were as follows (more or less):

    • Splinter hit.  Half court bear crawl + 10 merkins.
    • Bleeder miss.  Full court bear crawl + 20 snurpees
    • Aisle 5 miss.  Full court bear crawl + 20 deep knee bends
    • Rosie miss.  Full court bear crawl + 20 (2-count) LBCs
    • BT hit.  Half court crab walk + 10 carolina dry docks
    • Offshore miss.  Full court crab walk + 20 merkins
    • Wilson hit (he cheated).  Half court crab walk + 10 Lt. Dans
    • There may have been another one in there somewhere…
    • TYA solidly nailed the double or nothing and we were officially done with broadside

    4 MOM

    • American Hammer x 20
    • Flutter Kicks x 20
    • LBCs x 30
    • Superman x1 + 10 count

    Moleskin

    Bleeder does love his toys.  YHC saw a blur fly by him on Robious just prior to Huguenot Park.  This preceded a series of doughnuts in the snow towards the end of the parking area.  TClaps to TYA who did not lose his breakfast.

    It was interesting to see the shoveling technique during the snow shovel/touch a gate tag-team.  Offshore and Toga went for the skinny and long.  BT and YHC opted for girth.  Others were quite crooked.  Whatever works!

    The PAX was brutally bad at broadside of a barn.  Perhaps YHC should have picked the free throw line (or lower block) for the snowball toss.  Offshore couldn’t even make a snowball as he needed help from another PAX member to consummate his attempt.

    Apparently Offshore’s steering column broke during the blizzard as his car now only goes forwards and backwards.

    Announcements:

    Swirly has Q at #SoT tomorrow.  Bring a shovel just in case you need it.  Wilson suggested to bring a crib mattress for some reason?

    Respect coming for one of our PAX next Tuesday.  BT not giving up his Q so it must be epic.

    Best to DK and his recovery.  Hopefully it runs as quick as it did through BT.

    Splinter & Fudd out.

  • Merry Roll Tide Eve?

    11+1 gathered for a non-football themed #Punisher beatdown. Quick half lap around the AO before circling up for COP. Here’s how it went down:

    COP
    – Arm Circles 10 small, 5 large. Forward and backwards IC
    – Merkin x 10 IC
    – Don Quixote x 15 IC
    – Wide Merkin x 10 IC
    – Side Straddle Squat x 15 IC
    – Close Merkin x 10 IC
    – American Hammer x 20 IC
    – Hand Release Merkin x 10 IC

    The Thang:
    Mosey to the bus loop. No curb crawls this time. Bear crawl indian run. Line up head to toe in plank. Person in the back bear crawls to the front of the line and planks. Cycle continues until the end of the loop is reached.

    Proceed to basketball court to commence escalating 4 corners. Corners are burpees, squat jumps, CDD, LBCs.
    – 1st iteration was around the basketball court with 5/10/20/30 of each exercise. 20 PLTs when complete.
    – 2nd iteration was half-way down the back road, across to the school, to the bus loop, and back to the far corner. 10/15/25/35 of each exercise. Karaoke between stations. 25 PLTs when complete.
    – 3rd iteration was the full loop around the AO. 15, 20, 30, 40 of each exercise. 30 PLTs when complete

    Mosey back to the flag to be reunited with lost PAX member and finish off with a few minutes of mary
    – Flutter kicks x 20 IC
    – Hello dolly x 20 IC
    – 1 count of superman followed by a 20 count

    Moleskin
    YHC is used to seeing Fudd show up as a LIFO; however, today was the first time we have had a LIFO show up during the final minutes of Mary. Apologies to Flipper for not being able to locate us today in a rather contained AO for his 1st boot camp workout.

    Lab Rat attempted to entice the Q to an audible during the second 4 corners by suggesting a backwards run between stations. It was a close call but we stuck with karaoke. A backwards run through the moon craters next to the farm house would have likely been a terrible result to all.

    Nice job to all.

    Announcements
    – There are a few Q spots this week. Sign up.
    – Honey Do has a free pass for the Frost Bite 15k. Ping him if you or anyone else is interested.
    – Congrats to Offshore for finishing the Disney Marathon.

    As I’m typing this Bama just missed wide right. Go Tigers!

    Splinter out.

  • January Challenge

    RVA PAX – I have taken the liberty to continue the monthly challenges with a new challenge for January.  I think we can all use a little core work after all the holiday grub these past two months.

    Therefore, I am challenging the PAX to 10,000 LBCs in the month of January.  That works out to a very reasonable 325 / day.  Feel free to up your goal however you see fit.

    I passed on December’s burpee challenge and thus am ready to get back on the challenge wagon.

    The spreadsheet has been updated.  Who’s with me?

    https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/edit?usp=sharing