Author: Splinter

  • Watch Out Homestead, Here Comes Swirly

    6 gathered in the fall chill to stretch the legs and enjoy #SoT. Mosey to the basketball courts for COP:

    COP
    – SSH x 25
    – Mountain Climbers x 20
    – Don Quixote’s x 20
    – LBCs x 25

    The Thang:
    – Mosey around the school for a quick warm up run.
    – Stop at the bus loop for everyone’s favorite, curb crawls. Bear crawl forward, crawl bear backwards, up to 8, repeat 8 and back down. Ouch. 72 total merkins.
    – Mosey to track for around the world. Partner up and run opposite directions around the track. When you meet your partner stop and do an exercise. Then continue around the track to the start and repeat exercises. 20 at each stop. Exercises included PLTs, Wilson’s Wife, Stuart Scott Merkins. 40 total merkins for those counting.
    – Saunter to end zone for plank hurdles. All start in plank in the end zone. One PAX runs 10 yards and planks, then next runs to the first person, hurdles and then runs 10 more yards and planks. Continue in leapfrog fashion until you reach the other endzone.
    – Commence 4 Corners of Mary on the football field. 10 WW1 situps, 20 2-count russian twists, 30 2-count flutter kicks, 40 LBCs. Run between each station. Repeat until time runs out.

    Moleskin
    Thanks for the south siders for welcoming a Splinter Q. The runs between the exercises this morning was supposed to get the body temperature up on a cool morning. Mission accomplished until 4 corners of mary where YHC’s backside proceeded to go numb.

    Kudos to the PAX on the curb crawls. Last time YHC pulled that out we only went up to 6 and the distance between the crawls was much shorter. Nice work pushing through the pain.

    Clearly YHC needs a lesson on Wilson’s Wife. The description resulted in three different exercises amongst the PAX pairings. The intent of the exercise was to have the person grabbing the ankles perform the shoulder press. TClaps to Swirly and Wilson who demonstrated the ranger version, essentially hand stand merkins.

    Apparently the infamous Swirly’s Sausage Balls are making an appearance at TDay tomorrow at a special edition celebration at the Homestead. Fair warning to the Hot Springs resort to ensure the septic is in working order.

    Announcements

    • Turkey Trots at UR & Salisbury
    • 11/26 45MOM workout will be a 1 hour workout @ 7:00. Charlotte visitors and TYA has Q.
    • Wilson’s friend is looking for a reliable used car, sub $8k. Contact Wilson if you have a source.

    Safe thanksgiving travels to all.

  • Forwards and Backwards

    Usain Bolt

    12 eager men gathered at Dogpile to start the weekend off with a bang.

    Here’s how it went down:

    COP
    25 – Seal jacks
    20 – Merkins
    20 – Don Quixotes
    20 – Clerkins
    20 – Imperial Walkers
    20 – Werkins
    10 – Good Mornings OYO

    Mosey to field for forward and back. Run forward the length of the field, complete 20 2-count russian twists, run backward the length of the field, complete 20 more russian twists, forward the length of the field and a final 20 russian twists.

    Mosey to VITA loop. Complete 1 lap clockwise, stopping at each station to complete exercise. Alternate between squats and WWII situps.

    Mosey back to field for forward/back/forward. 20 2-count flutter kicks between each sprint.

    Mosey to Carrilon for unnamed exercise. Bunny hop up right stairs, 20 dips at top, run down left stairs, 20 mountain climbers at the bottom. Repeato x2.

    Reverse direction. Run backwards up left stairs, 20 CDD, run down right stairs, 20 lunges. Repeato x2.

    Mosey to bottom of amphitheater for 11s with merkins & LBCs. Run up 11 stairs complete 10/1. Run down 11 stairs 9/2, etc until 1/10.

    Mosey to SF for pickle pounders. As many as it takes.

    Moleskin
    Strong turnout for a cool morning at #dogpile. It was YHCs first Q there and thoroughly enjoyed it. There are many options available to mix in plenty of variety. As DK suggested, YHC had planned for a second lap around VITA backwards; however, the first lap toasted most individuals and consumed enough time to move on. Maybe next time.

    Wilson, aye sensei.

    The forwards and backwards were challenging for the PAX. Bleeder found his inner Usain Bolt and powered through the sprints. Unfortunately no lightning bolt pose. Someone thought there he heard Fudd during the second forward/backward, alas it was just a member of the pax expressing himself.

    Pickle Pounders were a crowd pleaser at the end. Many juvenile comments ensued. Aisle 5 suggested December should be the pickle pounder challenge.

    115 total merkins + any extra from the PAX.

    Announcements
    – 45MOM 7:00 on Thanksgiving
    – Lots of turkey trot options. Check with Fudd for UR, TYA for Salisbury.

    Splinter

  • Merkins in the Mist

    14 gathered in the mist to experience a few minutes of merkin glory.  Here’s how it went down:

    COP
    – SSH x 25
    – Arm Circles x 15 forward & backward
    – Russian Soldiers x 20
    – Copperhead Squats x 15

    The Thang:
    – Mosey to soccer field for Merkin Ladder. Run width of soccer field and commence ladder. Start at 20 and work your way back down to 1. 210 total.
    – Mosey to tennis courts for triple check. Lt. Dans, Box Cutters, run around tennis court
    – Mosey to basketball court for Escalating 4 Corners of Mary
    – Corner 1. 10 WWI Situps. 11 second lap, 12 third lap.
    – Corner 2. 20 Russian Twists. 22 second lap, 24 third lap.
    – Corner 3. 30 Flutter Kicks. 33 second lap, 36 third lap.
    – Corner 4. 40 LBCs. 44 second lap, 48 third lap.
    – Circle up for criss cross ring of fire. 10 merkins clockwise and counter-clockwise.

    Moleskin
    Nice work to everyone on the merkin ladder. YHC was selfish and included this exercise solely for the purpose of meeting my daily merkin goal for November. Kudos to Swirly who pushed these out with a vengeance.

    Toga called the Q out both last night and this AM, verifying it was worth his while. No kitty cat name calling for YHC in the near future.

    There is a high likelihood YHC missed much of the mumblechatter throughout the workout. Hope a good time was had by all.

    Announcements

    • Talk of a potential HHH pub run on 11/18.  More info to follow.
    • 11/21 workouts at dogpile 6:00 & 7:00.  Special edition at 7 followed by Q school.
    • Punisher shirts available until tomorrow.  Pick them up as a christmas gift

  • Power of Love

    16 strong gathered at No Toll to celebrate the greatest movie that was ever released on October 25, 1985.

    Here’s how it went down:

    Mosey to basketball courts for Marty McFly layups. Remember the sweet Nike high-tops he had?

    COP
    25 – Alternating George McFly uppercuts
    25 – Doc Brown Great Squats
    20 – Van Halen Guitar Kicks (10 each side)
    20 – Hoverboard squats (10 each leg)

    Mosey to tower for Clock Tower Merk & Burp. In each of 4 different clock positions (12/3/6/9) we paid respect to the time the Hill Valley clock tower was struck by lightening. 10 Merkins and 4 burpees at each clock position. Lap around town square between each set.

    12:00 – 10 stagger merkins – right hand high. 4 burpees. lap around town square.
    3:00 – 10 stagger merkins – right hand wide. 4 burpees. lap around town square.
    6:00 -10 stagger merkins – left hand high. 4 burpees. lap around town square.
    9:00 -10 stagger merkins – left hand wide. 4 burpees. lap around town square.

    Mosey to field for Tunnel of Love. Pax downward dogs and tunnel of love commences. All while listening to Huey Lewis and the News – Power of Love.

    Mosey to Pavilion for Time Machine. Exercise to the dates Marty/Doc traveled during movies 1-2.
    11/5/55 – merkins, 6 count clock lunges, flutter kicks
    10/26/85 – carolina dry docks, 180 jumps, LBCs
    10/21/15 – 2 count dips, jump tucks, WW1 situps

    Mosey to near field and circle up for 1.21 GW of electricity. 1 set of 21 burpees.

    6 MOM
    – 20 Rosalitas
    – 45 seconds (ish) of Flux Capacitors
    – 20 Earth Angels

    Back to SF.

    Moleskin
    Strong turnout for a tribute to Back to the Future. YHC appreciates sticking with some of the arbitrary exercises during COP to get to the meat of the themed workout.

    Kudos to Lockjaw who knew it was 10:04PM when the Hill Valley clock tower was struck by lightning. I would have been concerned except he mentioned he just watched the movie last night.

    The tunnel of love to the Power of Love was a real crown pleaser. EF Hutton disclaimed he didn’t realize how much he loved Huey Lewis & the News. He mentioned that he was going to download on itunes and put it on repeat for the rest of the day.

    The time machine was interesting in that YHC had to figure out an exercise to do 85 times. I went with 85 single count LBCs and hoped it was a crowd pleaser. Much mumble-chatter and grumbling ensued. Mission accomplished?

    Props to Viral who corrected Bleeder on the exact amount of electricity in a bolt of lightning. One-point-twenty-one “jigga-watts” was the correct answer.

    I think I heard Shooter singing Earth Angel during 6MOM. Perhaps he saw a shooting star as well.  TClaps to BT for bringing the pain to the Flux Capacitor.

    Announcements
    – Hump day HH tomorrow @ Splinters. Details here. Please RSVP if you have not already. 530 interval hill run. 600 HH. Families invited.
    – Journey to manhood at St Christopher’s 7:00 Wednesday.
    – Go ruck saturday. Check with Honey Do. Either way wish him and Chum luck.
    – Pumpkin race 10/31 @ lewis ginter. Kids run at 830, adults at 900.

    Splinter

  • Preblast: 2nd F Happy Hour on 10/21

    October marks the 6 month anniversary of YHCs first post at The PunisheRVA. Many thanks to Fudd for finally dragging me out of the fartsack to join you guys. As a token of my appreciation YHC will be hosting the 2nd F for October at my house. Spouses/significant others as well as children are welcome.

    Agenda is as follows:
    – 5:30pm – optional 30 minute HIIT hill workout
    – 6:00pm – Hump Day Happy Hour(s)

    Address: https://goo.gl/maps/jVeK9z8tzik

    YHC will provide refreshments and hamburgers and hot dogs for anyone that wants to come. So YHC can plan accordingly please respond to the following form:

    http://goo.gl/forms/gj9o5se4x5

    See everyone in the gloom.

    Splinter

  • Bryce Harper Should Have Run This Out

    Three strong gathered at the Source of Truth for an upper body beatdown.  For the record, the temp was a cool (sic) 71 degrees with a nice crisp 100% humidity.  Perfect weather for the final day of September.

    Here’s how it went down:

    COP
    20 – Don Quixote’s
    10 – Merkins
    20 – Imperial Walkers
    10 – Werkins
    20 – LBCs
    10 – Travolta Merkins
    20 – Copperhead Squats
    10 – Staggered Merkins (right high, left low)
    20 – Side Lunges
    10 – Staggered Merkins (left high, right low)

    Mosey to the well lit baseball field for a Diamond Circuit. Start at home plate in plank. One person does exercise on the way to first base. When he reaches first base the second person comes out of plank and exercises his way to first. While second person is working his way to first base, first person does exercise on the base. When the second person reaches first the first person moves to second. Third person follows in sequence. Exercises were as follows:

    – Lunge to first base
    – Carolina Dry Docks at first
    – Crab crawl to second
    – Squats at second
    – Bear crawl to third
    – Diamond Merkins (naturally) at 3rd
    – Crawl bear home
    – Burpees at home

    Repeato x3. If you don’t understand I created some ASCII-art to help the visualize the pain.

                                Squats @ 2nd
                                /\
                               /\/\
                              /    \
                             /      \
        Bear Crawl to 3rd - /        \ - Crab Walk to 2nd
                           /          \
                          /            \
                         /              \
                        /      ____      \
Diamond Merkins @ 3rd  / \    |____|    / \ - Carolina Dry Docks @1st
                       \ /              \ /
                        \                /
                         \              /
                          \            /
         Crawl Bear Home - \          / - Lunge to 1st
                            \        /
                             \      /
                              \ __ /
                               \  /
                                \/
                         Burpees @ Home

    Mosey to benches for a quick round of double tabata (bench merkins & dips)

    Mosey to SF for 4.5MOM
    20 – LBCs
    20 – Freddy Mercuries
    10 (2 count) – Pickle Pounders
    20 (2 count) – Russian Twists

    Moleskin
    Light turnout but strong effort from the PAX. YHC took the liberty of formulating a baseball themed workout given this is the final week of the regular season. After the Punisher and No Toll this week YHC couldn’t handle too many leg exercises so the focus was above the waist. Lug Nut and Two Can impressed me with their dedication during the crawling exercises between bases of the Diamond Circuit. It may have been a mirage, but those bases seemed to get farther apart each inning.

    YHC learned some new things about the two dedicated PAX members that showed up at SoT. Lug Nut disclosed that his favorite exercise is none other than the burpee and he can do it better than anyone else in the PAX. YHC thought of obliging and throwing in 4.5 minutes of burpees instead of mary but stuck with the original plan. Pickle Pounder was too interesting of an exercise not to try out.

    Two Can came out with a vengeance. However, at some point during the third inning YHC think Two Can swallowed a SodaStreamTM as there were volumes of carbonation erupting from Two Can.

    Nice work guys.  SOT is a great AO for a sports themed workout.

  • Where were the Squeegees?

    Fourteen strong posted south of the river for a lively beatdown at No Toll.  Weather was a comfortable 72 degrees, 100% humidity and heavy downpours throughout the workout.

    Tennis Court Squeegee

    The Thang

    Quick warmup on the basketball courts.  Air Jordan layups; 4 right hand, 4 left hand.  Mosey to back parking lot for COP.  25xSSH.  20xDon Quixotes (10 slow, 10 fast).  15xImperial Squat Walkers.  Mosey to first set of tennis courts.

    Commence Arther Ashe 5 Setter.  Line up on sideline and complete suicide, touching each doubles alley and stopping at the sideline after each leg for an exercise.  Progressively increase exercise count from 15/30/40 with each leg.  Sets included:

    Set 1:  merkins/mountain climbers/LBCs
    Set 2:  shoulder tap merkins/prisoner squats/freddy mercuries
    Break:  suicide
    Set 3:  hand release merkins/lunges/WW2 sit up
    Set 4:  carolina dry docks/squat jumps/russian twist
    Break:  karaoke suicide
    Set 5:  werkin, donkey kicks, flutter kicks

    Mosey to back parking lot for curb-a-licious.  Grab a curb and complete clock merkins.  10 at each position on the clock (12/3/6/9).  20 curb jumps.  20 monkey humpers.  3-lap, 2-line indian run around the parking lot.

    Circle up for 4MOM.  20 candlestick bicycles.  20 box cutters.  2 sets of superman followed by a 6 count.  Mosey back to flag.

    Moleskin

    This is the first AO in quite a while that actually felt like the #gloom.  YHC arrived early to check on the status of the fields and decided to audible to no grass workout today.  Those fields are in too nice a shape for the 14 of us to go out and destroy them.  Bleeder commented that it’s fun to play in the rain as long as it isn’t 40 degrees, couldn’t agree more.

    YHC isn’t quite sure how to describe the first sets of ab exercises in the puddles on the tennis court.  The juvenile nature of my humor quickly came out as the PAX proceeded to complete ab exercises on their backs in a soaking wet shirt.  If anyone was passing by for a morning walk in the rain they surely would have believed the tennis courts had turned into a bog with a bunch of bull frogs clearing their throat, 40 times.  It didn’t get old throughout the 5 set match.

    At one point during curb-a-licious YHC though Shooter tossed his cookies.  Fairly confident that he was simply ringing out his shirt.  Confirmation requested.

    Thanks to Jville for the MOM suggestions at the end.  YHC’s improv was clean out of ideas.

    Welcome Herbie (FNG) to the PAX; that’s some serious dedication to show up at your first F3 workout in the middle of a downpour.  Hope to see you back soon.

    Announcements

    – Wednesday evening hill run 5:30PM @ Cary & Hillcrest.
    – Sunday trail run will be at Pocahontas Park.  10k cross country loop that will be run twice.  Meet at Martins at Stony Point at 6:30 to clown car to Chester.  Let Jville know if you plan on joining his clown car.
    – Richmond GoRuck event is on October 23 & 24th.  Bleeder is enthusiastically [sic] marketing the event.  Preblast posted a few weeks back.  Check it out here Red Light and Blue.
    – 2nd F planned for next Wednesday evening.  Details to follow.

    Splinter out.

  • Instructions not Included

    21 PAX strong posted for a crisp fall-like morning in the gloom.

    The Thang:

    COP
    25 SSH
    30 LBCs
    20 Don Quixote
    25 imperial Walkers

    The Main Thang:
    – Curb Crawls with Derkins up to 6, repeat 6 and back down
    – 4 line Indian Run from Grove to Cary
    – 11s along the trees with Lt Dans & Burpees

    Triple Check (3 Rounds)
    Start at the fence facing Cary.
    First Round Fence Squats/Plank/1 lap to the tree
    Second Round: Fence Squats/Plank & Reverse Plank/2 laps to the tree
    Third Round: Single Leg Fence Squats/Arm Raise Plank/1 lap to the tree

    90 Seconds of Mary
    Russian Twist all the way

    Moleskin
    Ok.  4 lines of Indian Runs was a little ambitious.  It got a little crowded as we worked our way down Commonwealth with a few of the PAX switching lines on accident.  YHC got a little excited with our numbers and decided to divide into 4.  Lesson learned.

    YHC was impressed with the speed and cadence of 11s along the trees, especially the two of the regular’s daughters leading the group.  Job well done.

    Everything ran fairly smoothly until the breakdown in instructions during Triple Check.  The confusion likely started when YHC instructed the PAX to “pair” up for triple check.  YHC has taken note and will bring handouts next time the instructions get past a 7 word description.

    YHC had under-estimated the distance of the run from the fence to the trees but everyone did well.  Bleeder is a machine when it comes to sprints.  For the record, YHC beat Conspiracy on the last leg of triple check.  You know it Conspiracy.  Keep working on your form and you’ll get there.

    Loose Goose has signed up to lead Dogpile on Saturday but may need to leave town.  He is requesting a backup just in case a sub is needed.  In case you were wondering TYAs extra spots in the Rugged Maniac are still available.  Bleeder leading RAMM mañana.

    Thanks to the PAX for a great turnout.

  • Fudd Likes Variety

    A strong PAX of 9 represented well for YHCs virgin Q.

    The Thang:

    COP
    25X SSH
    15X Temp Merkins
    25X Don Quixotes
    16X Tempo Sumo Squats (optional toe raises)

    Mosey to Basketball Courts

    The Weave
    Start at corner basketball goal.  Zig-zag or “weave” back and forth to hit all 8 goals.  Right side goals 10 jump-shot burpees.  Left side goals do 10 two-count line jumps.  Plank up at end.  Backwards run suicide.  Repeat the weave then modified karaoke suicide.

    Mosey to 2nd Baseball Field

    The Cycle
    Start at home plate:
    – Single:  Run to 1st and complete 10 merkins.  Run to 2nd, 10 merkins.  Run to 3rd, 10 merkins.  Run home, 10 merkins.
    – Double:  Run to 2nd and complete 20 2-count flutter kicks.  Run home for 20 more.
    – Triple:  Run to 3rd and complete 30 prisoner squats.  Run home for 10 merkins.
    – Home Run:  Round the bases and finish with 40 LBCs.

    Mosey to track

    4 Corner
    4 corners alternating between 20 side-tri-rise and 10 calf raises every 100m.  Skip the straight aways and run the curves.

    Quick Mary
    20 Russian Twists
    20 Alabama Prom Dates

    Mosey to Shovel Flag & COT

    Moleskin
    YHC appreciates the great turnout for my virgin Q.  A few passed up an opportunity for a hill run to participate in this sports-themed workout.  YHC attempted to introduce some agility into this particular workout and unfortunately cannot erase some of the visuals.

    It’s apparent that YHC did not start off with enough variety for Fudd as he complained about the repetitiveness of the weave.  Perhaps next time YHC will go with burpees on both sides of the goals.  At one point YHC heard someone mention how much they love burpees, which reminded me of how much YHC hates Christian Laettner.  From here on out the weave shall be referred to as the “I HATE Christian Laettner”.

    TYA quickly found his groove during the cycle, accurately predicting the next series of exercises halfway through the single series.  It’s really hard to get anything past that guy.  Must be due to the Ted Williams reruns he watches on ESPNClassic.  #respect.  YHC resisted the urge to audible the home run series with Conspiracy’s suggestion of burpees.  There is always next time.

    The track workout brought out the best in Swirly.  Someone in the PAX opined that Swirly looks like Michael Jackson while skipping.  YHC suggests someone bring a white glove and a black fedora to the next workout to find just how far this comparison goes.

    Pre-pre-order in effect for #Dogpile shirts.  Let Bleeder know so that he can put the official pre-order up.

    Thanks to Wilson for nudging me to Q at last week’s Source of Truth.  Good fun.