Author: Splinter

  • 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.