Author: Chum Bucket

A PAX seven strong posted for tonight’s Punisher under sunny skies and game-time temperatures in the upper 90s. Lacking orange slices and Gatorade, we stuck to the shady front yard at Linwood Holton. Mosey into the grass from the parking lot for the startup circle with 30 x Invisible Jump Ropes (half forward and half reverse), 15 x Don Quixotes, 15 x Imperial Walkers, 50 x LBCs, 10 x Suzanne Somers (each side), and an Arm Circle medley.

Move to the school wall for Elevens starting with 10 Donkey Kicks and 1 Wall Plank Walk (walk both hands up the wall and back down). Continue, reducing the Kicks and increasing the Walks until 1/10 completed.

Slide across the yard to a light/security camera pole. One PAX member completes 5 Box Cutters while the others Crab Walk away. Once Box Cutters are done, mobile PAX Bear Crawls back to the pole. Rotate around the circle, repeating.

Find the softest, shadiest spot for the Pressure Test (found on the internet!). YHC distributes one coin to each PAX member. Circle up and Elbow Plank for 60 seconds and follow with 10 Merkins. All flip coins to determine Mary reps – Heads = 0 reps and Tails = 10 reps. Complete Mary reps after Merkins. Repeat, but reduce duration of Elbow Plank hold by 10 seconds each round followed by Merkins and Mary. Mary calls included Flutter Kicks, American Hammers, Freddie Mercuries, Hello Dollys, and Rosalitas. Following toss of one Tail in final coin flip, completed 10 Burpees.

Return to the wall for Peoples’ Chair variations. Both feet down and count out 20 seconds. Right leg up – 20 seconds. Left leg up – 20 seconds. One other rotation and finish with both legs down.

Mosey back to the parking lot for COT – Namerama, Numberama, and YHC took us out.

Nice work all and good seeing everyone. Upcoming activities: Wednesday – Hump Day Happy Hour at Roller Coaster, but starting at Palani Drive; Convergence on Labor Day – September 2nd; and F3 RVA Retreat on 9/21 and 9/22 in Amelia County (see Preblast posted by Vinny on July 9th).

A PAX gathering nine strong posted for this week’s Punisher. At the advertised start time, we set off from the front parking lot for the gravel lot at the back and adjacent to old school house for some leg warming via several rounds of running. Start at the western edge of the gravel lot and target a turn around point about 40 yards off (marked by a tree adjacent to the lot) – round 1, Mosey out and Backpedal back, then repeat, and Plank; round 2, same, once again; round 3, High Knees out and Backpedal back, then repeat, and Plank; and, round 4, Butt Kickers out and Backpedal back, repeat, and Plank.

Mosey through the nearby garden to a grassy spot for start-up COP. Four rounds of 5 x SSHs in cadence followed by 2 Jump Squats OYO (this is called something in the F3 Exicon), 15 x Hillbillies, 15 x Don Quixotes, 15 x Russian Soldiers, hop on ground for Alphabet from Hello Dolly position, and finish with Arm Circle medley.

Jog to the nearby outdoor classroom for the Attila Sequence – 20 x Dips, 20 x Step Ups (one leg), 20 x Dips, 20 x Step Ups (other leg), and 20 x Dips – follow with Al Gore until all are done.

Saunter back around the school to the parking lot and pull two red bricks per PAX from YHC’s vehicle, the mosey into the front school yard. Generally, completed two sets of 15 reps of several exercises, in cadence, and followed with a core / ab interlude. Brick hefting exercises included Overhead Press, Alternating Front Shoulder Lifts, Side Lateral Raises, Goblet (style) Squats, Alternating Concentration Curls, Lying Flies, and Pullovers. Core interludes included American Hammers, Hello Dollys, WWIIs, Plank with Shoulder Tap and Arm Extension, Rosalitas, and Alternating Leg Lifts with Dead Leg cross (may be missing one – J’ville’s). Finish with Ring of Fire with bricks as props and some stretching.

Return to the parking lot, deposit bricks in YHC’s vehicle, COT with Numberama and Namerama, and YHC took us out.

Nice work all. We found no evidence of a morning F3 tourist group having hit the AO this week (although the fence was partially down surrounding the old house). The bricks we used were not pulled from M Chum’s flowerbed, but were from a stack stored in a dark corner of YHC’s yard – thankful these were largely spider-free. Have a good week.

Three posted for the evening Punisher. We gathered, as usual, in the front parking lot under a sunny sky. Posted separately prior to the usual Punisher was a backblast from a visit during the early morning by some F3 brothers from the far Southside. Included in this backblast was a reference to the scary house at the rear of the property. There have been some questions about this during our evening tours of the AO. Will endeavor to share a little history on the school site courtesy of a couple of sources (City, RPS, and Historic Richmond Foundation).

Linwood Holton Elementary School was constructed in 1999 meaning the school is now 20 years old. The School was constructed on the site of the former Thirteen Acres School. According to the City, the overall site is actually 13 acres. The house currently fenced off behind the school building was utilized as Thirteen Acres School, offering a small academic program for children with special needs. The Thirteen Acres building was originally constructed in 1885 as a farmhouse with later ownership by the Virginia United Methodist Church prior to a sale to the City of Richmond in the late 1960s. While underutilized for years, the area surrounding the house had been maintained by the City’s crew. In recent years, the building has been surrounded in a construction fence in response to concerns about lead paint. While the old house is one of the earliest dwellings constructed in Northside, there are no known plans for its rehabilitation.

Our evening crew did mosey from the front lot and into the grass for our warmup including 25 x SSHs, 15 x Hillbillies, 15 x Cherry Pickers, 15 x Helicopters, 15 x Russian Soldiers, 15 x Suzanne Somers (each side), and 10 x Arm Circles (big only, forward then reverse).

Short jog to the shady side of the school gym for five rounds of 5 x Burpeees, 10 x Donkey Kicks, and 50 x LBCs. Stroll around the landscaping and storage shed to the bus loop for Run DMCs with short jog about halfway down the bus loop and back with a chaser of 20 x Diamond Merkins, 20 x Merkins, and 20 x Carolina Dry Docks. Repeat once.

Head around to the playground where one of us complete 10 x Jerkins, another completed 15 x Box Cutters, and the third completed 15 x Flutter Kicks (two count). Complete three rounds. Move 20 yards off the playground to a spot under the trees for Jack Webb variant starting with 1 Slow Squat and 4 Curtsy Lunges (single count). Add reps each round at 1:4 ratio until 10 / 40 completed. Broke up action with 30 Arm Raises following 5 / 20 through 10 / 40.

Slide to a playground bench for Russian Dips – in cadence, complete one dip with one leg off of the ground then switch legs and complete another dip. Finished two rounds of 20.

Mosey back around the school to another shady spot for a couple of minutes of stretching. Finished on the west side of the property in our COT with namerama and numberama and YHC took us out.

Glad to have some company. Nice work. Convergence on Thursday, 7/4 – see f3rva.org for additional details.

A PAX of six posted for the last spring Punisher faced a game time temperature of 91 degrees. YHC brought a Trader Joe’s bag with a couple of props with hopes of an even number of attendees. Offshore broke through the hedge row with a couple of minutes to spare giving us six.

At 6 PM sharp we moseyed to the shaded school yard and started with a running warm up across the front of the school gym including 2 x High Knees, 2 x Butt Kickers, 2 x Karaoke, a 66% run, and a 90% finisher. Move SSW into the schoolyard for startup circle that included 25 x SSHs, 15 x Don Quixotes, 15 x Hillbillies, 15 x Helicopters, 15 x Carolina Dry Docks, 15 x Flutter Kicks (two count), and an Arm Circle medley.

Brief jog to the edge of the school grounds for Jack Webb variation alternating WWIIs and Reverse Crunches. Started with one WWII and four Reverse Crunches. Added another WWII and four more Crunches for round two. Add the same ratio each round until 10/40 of each completed. Brief adjustment prior to round nine and ten by adding 15 x Alabama Prom Dates prior to the round start.

Hop up and head to the playground for Cindy involving an AMRAP with 5 x Pullups, 10 x Merkins, and 15 x Squats. Complete as many rounds as possible within about a 10 minute period.

Continue mosey around the school to the side of the kindergarten pen. Utilizing the contents of my Trader Joe’s bag, pulled out a soccer ball and some plastic cups for Crab vs. Bear soccer variation. Three on three action with two of each team in Crab Crawl position and one in Bear Crawl position. 25 x LBCs for out of bounds, but the kindergarten fence banking was fair play.

Drop in place for one round of Ring of Fire with 10 x Merkins per PAX member. Roll over for some brief stretching. Hop up and return to the parking lot for COT and YHC took us out.

Upcoming: 1) Hump Day Happy Hour (or more) – Roller Coaster at 6 PM departing from behind Palani Drive followed by fellowship at 6:45 PM – see PreBlast visible on F3RVA with Kubota taking the lead , 2) No Excuses Workout – Saturday at 7:30 AM – Milestone neighborhood in Mechanicsville – PreBlast posted in News section of F3RVA with The Carpenter taking the lead, and 3) Independence Day Convergence – details later. What else?

Thanks and nice work gents.

A pair of us posted for the May 20th Punisher – yes you were there EF Hutton. Mosey into the grass for startup with SSHs, IWs, DQs, Helicopters, and Arm Circles. Head around the corner to the Bus Loop lane for EMOMs #1 and #2 (8 minutes each), including Decline Carolina Dry Docks and Squats, among others. Sure, composing the backblast closer to the event would help detail recall.

Shift to the grass at the South end of the loop for a Dora involving Shoulder Taps, Flutter Kicks, and APDs. Move back to the pavement / sidewalk for one more EMOM (10 minutes). Mosey back around the school for the COT and YHC took us out.

Took longer to ferment, this backblast did, but a PAX of three posted to the most recent Punisher. Warmup in the cool grass adjacent on the Laburnum Avenue side of the school with Invisible Jump Ropes, IWs, Cherry Pickers, DQs, Helicopters, and Arm Circles. Mosey around the corner to the bus loop for Curb Crawls – 1 to 5 and back down again of Decline Merkins with Bear Crawl transport in between. Stood up and completed a similar sequence (1 to 5 and back), but with Lunge Walks as the movement and two count Back Lunges as the exercise.

Jog to the playground for Swingset Jerkins – started with 7 reps holding the last pull for 10 seconds and back off and complete a Flutter Kick set. Repeat until 1 Jerkin rep done along with one other Flutter Kick set. Quick move to the blacktop for High Knees, Butt Kickers, and runs. Back to the playground for 10 minutes of LBCs – started with 30 LBCs then roll over to Straight Arm Plank – 30 count hold when all PAX collected. Round 2 and through Round 10, completed 40 LBCs each round and also completed 30 second holds. Finish with some stretching.

Mosey back around the school for COT and YHC took us out. Thanks fellas.