Author: Chum Bucket

  • Hot Wheels and Spare Change

    A guideline-friendly ten made it out for Saturday’s GridIron. Warmup in the parking lot with 25 x SSHs, 15 x Helicopters, 15 x Don Quixotes, 15 x Imperial Walkers, 10 x Suzanne Somers (each side), and 15 x Arm Circles (small only, both ways).

    Mosey across the wooden bridge into the park and halt at the hill. Complete three Burpees followed by a Crawl Bear for ten hand placements and a Bear Crawl back. Pause briefly for everyone to finish round one and begin round two. Repeato for ten rounds.

    Jog around the pickleball courts and through the treeline to the Striker Park parking lot. Divide into groups for chest, leg, and core exercises utilizing the vacant parking spaces. First group completes two Merkins per parking space working south to north. Second group moves in the same direction in the next parking column, but completes two Squats. Third group completes two WWII Sit Ups per space. Pause at the far end until other groups are done, then work back, completing one of the other exercises. Head back across the lot again, completing the final exercise. Round 1 done. Round 2 – same set-up, but with two per space of Close Grip Merkins, Curtsy Lunges, and Box Cutters. Orange toy car found placed on the end stripe of parking column 3 – if you know who lost it. No coins found, to my knowledge.

    Return to the parking lot for COT and Attila took us out. Parking lot coffee afterwards adjacent to Einstein’s Short Pump.

  • Another Murph, deconstructed

    Seven gathered for a Memorial Day relocation of Punisher to GridIron’s AO, and with a morning start. Short stroll from the parking lot to the new Pull Up bars recently constructed by Henrico County adjacent to the historic Springfield school building.

    After a short warmup, we undertook a deconstructed Murph – two laps of a .1 mile loop from the bars around Springfield school and an adjacent hill (often the site of 10 Minutes of Burpees at GridIron, but not today), and back to the bars. OYO, complete 10 Pull Ups, 20 Merkins, and 30 Squats, taking turns on the bars. Al Gore until all have completed the round, then take off on the run for the second round. Ten rounds total. Halved the final run, adding the distance back to the parking lot to finalize the workout. Finished in just under 60 minutes.

    Nice work, guys. Good follow through by the County in constructing the Pull Up station. Good having Tater back.

  • Bullsh*t exercises

    A power trio posted for the Punisher, all arriving via motor vehicle this week. YHC wiped spider eggs and slugs from a few spare red bricks and brought these along in the Chummobile – optimistically, 5 sets of bricks.

    Coupons in hand, we did mosey into the grass for our warmup – Imaginary Jump Ropes x 25, Imperial Walkers x 15, Don Quixotes x 15, Helicopters x 15, Russian Soldiers x 15, and Arm Circles x 15 (each way, each size).

    Shift to the concrete slab under the front awning of Holton E.S. for the first exercise set: Squats (with bricks held on shoulders with arms crossed) x 25, Merkins x 25, and Sits and Presses x 20. Short counts in between. Repeat x 3.

    Mosey to the west-facing side of the school for Overhead Presses x 25 and Hammer Curls x 25. Again, short counts in between and three rounds.

    Saunter to the outdoor classroom and pick a picnic table. From the table top, single arm Flies x 25 (each side). From the seat, single arm Bent Over Rows x 25 (each side). Finally, from the table top, again, Leg Extensions x 25 (gripping a brick between our feet). Yes, all bullsh*t. But we did this sh*t for three rounds.

    Move to the periphery of the pavilion, and begin single arm Forward Shoulder Raises x 25 (each side), single arm Lateral Raises x 25 (each side), and kneeling Concentration Curls x 25 (each side). Two rounds.

    Waiter carry bricks back to the parking lot, stopping three times for Upright Rows x 15. COT.

  • Matlock

    Sometimes you aren’t interested in finding the latest show on Hulu or whatever. Sometimes you want what is comfortable and familiar. No? We aimed for comfortable and familiar at this week’s Punisher by completing 5 rounds of 11s on 5/11 – great stuff. Three of us assembled for this and it went like so:

    Mosey to the grass for Triangle of Pain – 20 x SSHs, 15 x Helicopters, 15 x DQs, 15 x Russian Soldiers, 10 x Suzanne Somers (per side), 20 x APDs, and 10 x Arm Circles (big only, each way).

    11s – Round One – Out and back running Laps across the front lawn and Plank Jacks. Started with 10 Laps and one Plank Jack. Continued through rounds until we finished with the inverse 1/10. Took way longer than expected, leading to the taking of liberties in Rounds Two through Five – whatever.

    11s – Round Two – Merkins and WWIIs.

    11s – Round Three – LBCs and LBCs. Awesome. 10 rounds of 11.

    11s – Round Four – People’s Chair – 10 Right Leg Kicks / 1 Left Leg Kick – work through the cycle until inverted.

    11s – Round Five – Zombie Walk towards the parking lot – 10 two-count steps then 1 Carolina Dry Dock. Finish the cycle.

    Good seeing you guys.

  • Cover your plants

    Morning frost on a May Saturday did little to stop 10 + 1 PAX members from posting to GridIron. Moving start by spreading out in the parking lot, picking a lateral line, and jogging forward and backpedaling for about five minutes. Circle up and complete 15 x Imperial Walkers, 15 x Don Quixotes, 15 x Helicopters, 10 x Suzanne Somers, 15 x Back Bridge with Reach (APD with accessory move), and 15 x Carolina Dry Docks.

    Mosey across the football field to the school bus driveway. Line up, spread out, and plank facing east. Last guy in line Bear Crawls to the front of the line. Continue for one full round.

    Jog to the front door of the school for Donkey Kong medley. Ten Donkey Kicks then mosey across the front driveway to the far sidewalk and complete 20 Monkey Humpers. On the way back to the school, one Standing Broad Jump across the curb line. Repeat, adding one Standing Broad Jump each round until 10 rounds are done.

    Move back across the driveway to the field for Jack Webb with Chaser. You know this sequence – one Merkin and four Overhead Presses, but add eight Arm Circles (your choice of direction). Second round with 2/8/16. And so on, maintaining the same ratio. Completed 11 rounds, finishing with 11/44/88. Remain in place for a round of Dealer’s Choice Mary and one Ring of Fire round. Follow with a few minutes of stretching.

    Mosey back to the virtual ShovelFlag for COT and Attila took us out.

    Nice work guys.

  • Pounding sand

    A trio assembled for this week’s Punisher. Mosey into the shade for Triangle of Pain with 25 x SSHs, 15 x IWs, 15 x DQs, 10 x Suzanne Somers, 20 x Rosalitas, and 15 x Arm Circles (big only, both ways).

    Jog to the circular concrete apron in front of the school for Curb Crawls from the apron to a curb and back, knocking out Carolina Dry Docks. Work from one rep up to five reps and back down again.

    Mosey around the western edge of the school to the gravel driveway and complete an extended triple check. One guy completes 20 Merkins, another completes 20 WWII Sit Ups, and the third guy runs down the lane to the large cedar tree at the bend and back. Complete 8 rounds for 160 of the exercises and about a mile of running.

    Lunge walk part of the way towards the outdoor classroom and finish with a mosey. Grab separate picnic tables for Dip medley – 20 regular, 20 with the right leg up, 20 with the left leg up, and 20 regular to finish.

    Move into shaded grass adjacent to the school. Complete 10 Dips to Tabletop, in cadence. Complete 10 APDs with alternating reach in cadence. Finish with some LBCs and stretching.

    Mosey back to the parking lot for COT. YHC took us out.

  • Cabin fever

    Two PAX post for this week’s Punisher. Mosey to the Laburnum-adjacent field and start with Burpee at the southwest corner of the school, hop up and mosey to the southeast corner and complete another Burpee – repeato, completing eight trips and 16 Burpees. Gather nearby for COP with 15 x Imperial Walkers, 15 x Don Quixotes, 15 x Helicopters, 15 x Russian Soldiers, and 15 x Arm Circles (small only, forward and reverse).

    Jog around the southwestern edge of the school to the Hermitage Road garden area for mobile Super 21 with Merkins, WWII Sit Ups, and Squats. Complete 1 rep of each adjacent to the garden area, move about 20 yards and complete 2 reps of each, and so on, hitting 5 different spots working counterclockwise around the garden. After 5/5/5, complete 21 Side Straddle Hops. Complete rounds 6 through 10 and finish with 21 Rosalitas. Complete 11 through 15 and finish with 21 Overhead Presses. Finish with 16 through 21.

    Slide to the outdoor classroom shelter for 11s, alternating Dips and Bench Kicks.

    Mosey beyond the shelter for Lindsays, alternating the Freddie Mercury (two count) and the Hello Dolly. Stretch for a minute in place then mosey back to the school parking lot for COT and YHC took us out.

  • No see ’em

    A PAX of two posted for the 4.13.20 Punisher. Mosey from the parking lot to the side yard for COP with several of the usual exercises.

    Quick Double Check with one holding People’s Chair while the other moseys to Hermitage Road and back to the school. Finish two rounds.

    Shift around the corner of the school for Jack Webb with chaser in the growing grass – begin with 1 Merkin, 4 Weightless Overhead Presses, and 8 Arm Circles (your choice for direction). Next round with 2, 8, and 16 of the same. Maintain same ratio as Merkins are added, finishing with 10/40/80.

    Hit the outdoor classroom for Lindsays with Dips and Squats.

    Back to the grass for another Webb variant with WWIIs, Reverse Crunches, and Alabama Prom Dates. Same ratio and number of rounds – starting with 1/4/8 and finishing with 10/40/80.

    Find the school wall for a few minutes of People’s Chair – regular, right leg up, left leg up, and regular. Return to the ground for a few minutes of LBCs – left leg straight, right leg straight, both legs straight, and regular. Finish with stretching and COT.

  • What you need

    Six posted for Saturday’s GridIron. Henrico Police on site in the Pouncey Tract Park lot when we arrived probably to enforce the closing of picnic shelters and ball courts. We kept our distance from each other upon arrival and maintained it as we moseyed onto the football field for a warmup with 20 x Invisible Jump Ropes, 10 x Helicopters, 10 x Don Quixotes, 10 x Imperial Walkers, 10 x Suzanne Somers (each side), 15 x Alabama Prom Dates, and 15 x Arm Circles (little and each way).

    Mosey from the western end zone to the eastern one and spent much of the rest of the hour circled up and working through a Thirteen Acres Baker’s Dozen. Thirteen exercises – Merkins, Squats, LBCs, Wide Merkins, Side Lunges (single), Hello Dollys, Close Merkins, Forward Lunges (single), Rosalitas, Carolina Dry Docks, Back Lunges (single), Box Cutters, and Mountain Climbers (single). Complete 13 reps of the first exercise and 7 of the others in the first round. Move the 13 reps to the second exercise in the second round and complete 7 reps of the others. Continue, moving the 13 reps through all of the exercises. Around halfway through, we moved to a different spot within the end zone.

    Remain in place for a Ring of Fire wherein one guy completes three Burpees while the others knock out SSHs. One full round. Hit the ground for a few minutes of stretching. COT in place.

  • Punisher Digest 04.06.2020

    PAX of one posted for last week’s Punisher. Stay safe.