Author: Chum Bucket

  • Essential service

    Four posted for the lastest Punisher. Mosey to the school wall for Donkey Kick-Off (F3 Exercise lexicon) with five Donkey Kicks followed by a five second hold of feet on the wall, then 10 and 10, and finish with 15 and 15. Move to the yard, square up, and complete 15 x Imperial Walkers, 15 x Don Quixotes, 15 x Helicopters, 15 x Russian Soldiers, 10 x Pickle Pounders, and finish with an Arm Circle medley.

    Move to the westernmost small tree within the school yard surrounded by a watering bag. Surround the first tree with good social distancing and begin 13 reps each of chest and leg exercises. Once all have completed the exercises, Zombie Walk to another bagged tree. Take turns picking both the next tree and the two exercises. Continue moving to about 15 small trees. Chest exercises included Merkins, Wide Grip Merkins, Diamond Merkins, Carolina Dry Docks, Staggered Merkins, Burpees, and Back Handed Merkins. Leg exercises included Squats, Jump Squats, Bobby Hurleys, Side Lunges, Back Lunges, and Step Behind Lunges.

    Square up around the security camera post in static Crab Walk position. First PAX member calls out Crab Walk or Bear Crawl and the second guy makes that move to the post and back. Continue around twice, completing the other movement on the second round.

    Mosey to the sidewalk adjacent to the bus loop for a 10 minute Mary EMOM. Space out along the sidewalk. During the first minute, and ensuing odd minutes, complete 60 LBCs. Rest for remaining seconds of that minute. During the second minute, and later even minutes, complete 35 Reverse Crunches. Rest for remaining seconds. Following full EMOM, a few minutes of stretching in place.

    Good seeing you guys. Take care.

  • Dosing normal

    Three posted for this week’s Punisher. We said hey at a comfortable distance in the Holton parking lot and moseyed at 6 PM sharp into the grass at the western end of the school for the initial triangle: 25 x SSHs, 15 x IWs, 15 x Helicopters, 15 x DQs, 15 x Hillbillies, and 10 x Susan Somers (each way).

    Mosey back to the parking lot and pick non-adjacent parking spaces for Social Distancing practice, beginning with 19 seconds (PAX take turns counting aloud) of Bear Crawl within our spaces, 19 Merkins, 19 Squats, and 19 Reverse Crunches. Lunge to another non-adjacent space and complete 18. And so on, moving between spaces and through 11 reps (and three rounds of counting Bear Crawls). At 10 reps, stay put and switch exercises to 10 seconds of Crab Walk (counting aloud again), 10 Carolina Dry Docks, 10 Back Lunges (single count), and 10 American Hammers (single). 9 reps next round and so on down to 2 reps. At one rep, 4 Burpees, then move out of our parking spaces.

    Move to the school wall for a Triple Check with People’s Chair, Rosalitas, and a run to the parking lot entrance and back.

    Slide around the corner of the school and triangle up for Elbow Plank medley. Alternating PAX count beginning with 40 seconds of Elbow Plank followed by 10 second break. Three rounds with breaks. Follow with 30 seconds, alternating and with same break length between. Then 20 seconds, alternating. At 10 seconds, completed Pickle Pounders from Elbow Plank, again alternating and with breaks.

    Roll over and finish with a few minutes of stretching. Triangle of Trust with 6 feet of spacing. YHC took us out.

    Current real world affairs feel heavy and distort the view. Forty-five minutes of normal is a big help. Nice job guys.

  • ;

    Four of us posted for last night’s Punisher. Prior to the workout, the Q sheet showed ; as the leader for the evening but, alas, ; never showed. We went at it hot potato-style. Lockjaw with the lead, starting with the COP – 20 x SSHs, 10 x DQs, 10 x Helicopters, 10 x Russian Soldiers – what did I miss Lockjaw.

    To the wall as the anchor point for a Triple Check with Donkey Kicks, Elbow Planks, and a mosey to Laburnum Avenue and back to the school.

    Move to the grass for Partner Leg Tosses. Partner up with three rounds of 20 reps each.

    Around the school to the blacktop for counterclockwise Four Corners. Ten Merkins at corner 1. Ten Wide-Grip Merkins and 20 Monkey Humpers at corner 2. Ten Hand-Release Merkins, 20 Monkey Humpers, and 30 American Hammers (two count) at corner 3. Ten Diamond Merkins, 20 Monkey Humpers, 30 American Hammers, and 40 Box Cutters. Lockjaw tags Chum Bucket while suggesting we could work our way back around the corners, so we did that. Drop Merkins at corner 5, Monkey Humpers at corner 6, American Hammers at corner 7, and finish with just Box Cutters at corner 8.

    Mosey back around to the front yard for Jack Webb with Chaser. Rolled this out at GridIron not long ago. Begin with 1 Merkin, 4 Overhead Presses, and add 8 Small Arm Circles (either way). Add 1 Merkin, 4 more Presses, and 8 more Arm Circles in round 2. Maintain 1:4:8 ratio up to 10:40:80.

    Back to the school wall for 10 Squats in cadence followed by 30 second People’s Chair. Ten Squats again with 30 seconds of Chair with right leg up. Finish with ten and 30 seconds with left leg up.

    Square up on the ground nearby for stretching then return to the parking lot for COT and Lockjaw took us out.

    Nice work guys. Have a great week.

  • Half measures

    Seven of us assembled for this evening’s Punisher. Twenty-five yard mosey off of the parking lot and into the grass (mostly) for COP with 25 x SSHs, 15 x IWs, 15 x DQs, 15 x Russian Soldiers, 12 x Suzanne Somers (each side), 25 x Hello Dollys, and Arm Circles – 30 Small (forward and reverse) then 15 Large (forward and reverse).

    Move to the edge of the school and line up for 11s. Run the length of the school wall, drop for 10 Wide Grip Merkins and hop up for 1 Squat. Return to the start for 9 and 2. Continue until 1 and 10 completed.

    Begin team Bearimeter. Three begin to Bear Crawl to the east and around the school. Four run forty paces and return. Switch roles. Continue switch until we reach the bus loop. Begin Lindsays with 30 Reverse Crunches and 10 Captain Morgans (single count Squats with one leg on the curb). Continue, adjusting count by 5 reps, until 10 and 30 completed.

    Resume alternating Bear Crawl in the direction of the playground. Stroll-mosey the final 20 yards. Begin Super 21 alternating Carolina Dry Docks and single count Boxing Cockroaches. Start with 1 rep of each. Complete 2 reps of each. Add another rep of each per round, aiming for 21 reps of each. Break after 10 reps of each for 10 Jerkins under the swings. Break again after 15 reps and 18 reps. Halt after 18 reps given limited remaining time and mosey back around the school. Bearimeter and Super 21 unfinished!

    A minute of stretching in front of the school before returning to the parking lot for COT. YHC took us out.

    Nice work guys. Great turnout. Have a good week.

  • No Dry Spot

    A PAX of ten, including two FNGs, assembled under rainy skies for Saturday’s GridIron. At the appointed time, we formed our circle, with more detailed disclaimer for our new guys, and began with 25 x SSHs, 15 x Helicopters, 15 x IWs, 15 x DQs, 15 x Russian Soldiers, and 15 x Arm Circles (small/big, forward, then reverse).

    Mosey across the football field and head for the Short Pump Middle School north wall for 10 minutes of Donkey Kicks. Not unlike 10 minutes of Burpees, begin each minute of a 10 minute stretch by completing a Donkey Kicks on your own, targeting 15 to 20 per round. Rest prior to the start of the next round. Target adding 5 more reps for the final round.

    Move to the shelter at the bus loop and spread out with each guy taking a pair of poles. At the first stop, complete 20 x Pole Smokers. When all are done, Lunge Walk as a group (towards southeast under the shelter) past one set of poles to a second set. Complete People’s Chair for time with one guy counting backwards from 25. Three other exercises at three stops with Lunge Walks in between – 15 x Plank Merkins, 30 x APDs, and 30 x Imaginary Jump Ropes. Complete two rounds of these five exercises, moving in between.

    Drop for LBC intermission involving 25 x several LBC variations: regular, right leg straight on ground, left leg straight on ground, left leg over right leg, right leg over left leg, both legs straight, and finish with regular.

    Complete another round of exercises using the bus shelter poles (returning northwest), but replaced Plank Merkins with Hand Release Merkins.

    Mosey back to the picnic pavilion adjacent to the start. Four guys position themselves on the outside of the picnic tables (eight total in outside position) and two guys begin on the inside of the tables. Inside guys complete 5 Abyss Merkins together while guys outside complete Step Ups. Rotate counterclockwise, with outside guys alternating legs with Step Ups. Complete three rounds.

    Using same approach (distribution of dudes and counterclockwise movement), change exercises so inside guys complete Dips and outside guys complete Bench Kicks. Stay in place at tables for a few minutes of standing stretches. Slide to the parking lot for the COT and Attila took us out.

    Nice work fellas. Welcome, again, to our new guys.

  • Elevens to exhaustion

    Four posted on a cool, clear evening for the Punisher. Mosey to the front school yard for the warmup, including 15 x Side Straddle Hops, 15 x Helicopters, 15 x Don Quixotes, 15 x Imperial Walkers, 15 x Russian Soldiers, and 10 x large Arm Circles (forward and reverse).

    Planned a workout consisting of multiple Elevens at different spots in the grassy area under the trees with low impact movements in between such as Mobile Imperial Walkers, Mobile Russian Soldiers, Zombie Walks, and the like. Intermission exercises – between elevens rounds – included other SSH rounds and spelling participating PAX members’ F3 names in the air with our feet. The stack – Eleven #1 – Merkins and Hello Dollys, Eleven #2 – Squats and Rosalitas, Eleven #3 – Carolina Dry Docks and Reverse Crunches, Eleven #4 – Single Count Side Lunges and some other core exercise I’ve forgotten, Eleven #5 – Close Grip Merkins and Double Count Alabama Prom Dates, Eleven #6 – Forward Lunges and Two Count Flutter Kicks, Eleven #7 – Wide Grip Merkins and Xs/Os, and Eleven #8 – Single Count Back Lunges and American Hammers.

    With a few minutes left, we completed some stretching. COT in place and YHC took us out. Nice work guys.

  • Green Onions

    Under clear skies and with temperatures of about 15 degrees warmer than usual for RVA in January, three of us gathered for Punisher. Mosey under the oaks for warmup with 25 x SSHs, 15 x Russian Soldiers, 15 x DQs, 15 x IWs, 15 x Helicopters, and 10 x Arm Circles (big only, forward then reverse).

    Move across the school grounds for a short-field Beast. Six exercises were Flutter Kicks, Carolina Dry Docks, Mountain Climbers, American Hammers, Shoulder Taps, and Back Lunges – two count where applicable.

    Mosey to the school wall for Triple Check with People’s Chair, Six Inches, and mosey to the Laburnum Avenue sidewalk and back.

    Jog to the parking lot. Staying together, complete 5 Merkins in the first parking space, 5 Squats in the second, and 15 LBCs in the third. Repeato for 10 rounds total, working our way from the eastern edge of the parking lot to the western edge near the Hermitage Road entrance.

    Move to a nearby parking lot curb for a second Triple Check with Dips, Plank Walks (along a parking stripe), and a skip out to light pole and a mosey back.

    Hit nearby grass (and emerging green onions observed Dial-Up) for a few minutes of stretching followed by COT and YHC took us out.

    Thanks guys.

  • Glue

    We had a PAX of a dozen, mostly in short sleeves and shorts, post for Saturday’s GridIron. Advertised as walking-boot friendly in pre-workout communications, we aimed to please and stayed together for the morning.

    Saunter away from our cars and further into the parking lot for the startup Circle of Pain. Completed 25 x Side Straddle Hops, 15 x Imperial Walkers, 15 x Don Quixotes, 15 x Hillbillies, 15 x Helicopters, 10 x Susan Somers (each side), and 15 x Alabama Prom Dates.

    Stroll to the football field for Jack Webb with a Chaser. Usual Jack Webb involving Merkins and Overhead Presses from kneeling position, but adding small Arm Circles. Ratio of 1 Merkin to 4 Overhead Presses to 8 Arm Circles. Increase reps each round, ending with 10/40/80. PAX choice of mixing forward and reverse Arm Circles.

    Slide to nearby bleachers for 11s beginning with 10 Dips and 1 Bench Kick and adjusting reps each round to finish with the inverse.

    Move to the fieldhouse wall and get in Plank position. First guy completes 8 Donkey Kicks while the others hold Plank. Rotate the Donkey Kicks through the PAX for round 1. Round 2, hold reverse plank and rotate Donkey Kicks through the PAX once again.

    Adjust position to the edge of the parking lot for Jack Webb w/ Chaser variant involving a ratio of 1 WWII Sit Up, 4 Reverse Crunches, and 8 Little Baby Crunches. Add reps each round and finish with 10/40/80.

    Circle up and distribute two kettlebells. One guy completes 3 Curls while another completes 5 Upright Rows. Hand off weights in clockwise direction having Curls chase the Upright Rows. Finished about a round and a half. Remained in circle for COT and Attila took us out. Coffee afterwards at our usual spot.

    Welcome Copperhead. Nice job guys.

  • Wish J’ville a Happy Birthday

    Four posted for the last Punisher of 2019. Backpedal across the parking lot for initial Circle of Pain with 25 x SSHs, 15 x IWs, 15 x Russian Soldiers, 15 x DQs, 15 x Hillbillies, Arm Circles (forward, reverse, big, and small), and 10 x Susan Somers (per side). Mosey off the lot and into the grass.

    Begin Group Bearimeter, counter-clockwise, of front school yard. PAX member counts out ten Bearcrawl “steps”, then we all flip and complete 15 LBCs. Next guy counts out ten, then LBCs. And so on, taking turns counting and finishing LBCs. At each of the first three corners, we completed Lindsays – at the first one, Squats and Reverse Crunches; at the second one, Merkins and Mountain Climbers (single count); and at the third one, Overhead Presses (Jack Webb-style) and Flutter Kicks (single count).

    Upon reaching the edge of the school wall, we halted the Bearimeter, hopped up and moved to school wall for People’s Chair variations – PAX members take turns counting down from 20 as we complete Regular People’s Chair, Right Leg Out, Left Leg Out, Right Leg to the Side, Left Leg to the Side, and Regular.

    Finish with stretch and COT, and YHC took us out. Happy Birthday Johnsonville. Good having you back, Nightcrawler. Nice work EF Hutton and Dial-Up.

  • Festivus

    Four of us posted for the pre-Christmas Punisher. We met in the Holton parking lot, moseyed to the grass for a warm-up, then jogged around the school for about 10 minutes of exercises.

    Thereafter, we moseyed a couple of blocks into the Bellevue neighborhood to Dot’s Back Inn for some fellowship.

    Enjoyed catching up fellas – hope you had a good Christmas.