Author: Chum Bucket

  • Joys of clover

    Three of us assembled for this week’s Punisher. Although we’ve noticed more activity around the school since we moved our start time to 6:00 PM, it was especially busy around the school this week.

    We completed a short mosey into the grassy area adjacent to the parking lot, triangled up, and began with some of the usual, including Invisible Jump Ropes, Imperial Walkers, Russian Soldiers, Don Quixotes, and Arm Circles.

    We stayed in the school yard for three AMRAP rounds. First round had a total time of 10 minutes and we completed as many rounds as possible of Merkins x 10, SSHs x 10, Squats x 10, jog across the lawn and tag a tree then return, and LBCs x 30. Second round of 10 minutes with Carolina Dry Docks x 10, Mountain Climbers (two count) x 10, Lt. Dans x 10, jog with tree tag and return, and Flutter Kicks x 30 (two count). Third round of 8 minutes with Wide Grip Merkins x 10, Burpees x 5, Step Behind Lunges x 10, tree jog and tag, and American Hammers x 30 (single count). Finish with a few minutes of stretching in the deep clover under an oak tree. COT in the parking lot and done.

  • Cordless Weedeating

    A PAX of four assembled for the most recent Punisher. After brief salutations in the Holton parking lot, we slid into the grass for the starting COP which included SSHs, IWs, DQs, Cherry Pickers, Russian Soldiers, and single-arm Arm Circles.

    Shift back to the parking lot for exercises using the parking spaces in the outer arc of the school lot. Heading southeast to northwest, complete 5 merkins in the first parking space, 5 half Carolina Dry Docks (lower tailbone position and focus on upper chest) in the second space, and 5 full Carolina Dry Docks (higher tailbone and touch the top of your head) in a third space. Hold, keeping the guys together. Repeat until exercises completed in all spaces along that column (27 spaces total).

    Again using the parking column, complete 5 Squats in the first space, 5 single-count Side Lunges in the second, and 5 single-count Back Lunges in the third space, working back to the southeast through the column. One last time using the column, all completed 10 two-count Flutter Kicks in the first space, 10 two-count Freddie Mercuries in the second, and 10 Rosalitas in the third space, working back northwest. UpChuck departs for family obligation.

    Mosey around the school for a couple of Triple Check variations involving the three of us remaining – People’s Chair, Plank, and short Backpedal and return, then Balls to the Wall, something else, and jog out to the totem and back. Finish with 11s including Merkins and Box Cutters. Return to the parking area for the COT.

    Thank you to the good citizen who arrived at the school shortly after the workout started to eat weeds in the central planted area with a cordless appliance. We worked around her parked car during our conveyor sequence. She made sure to eliminate emerging grass, particularly the grass near UpChuck’s Bavarian SUV. Nice work that was.


  • Add Title

    Used the default title. Made you look. Three of us assembled for yesterday’s Punisher. Good to hear from Upchuck and Offshore via text of their intention to post and to have these guys show. Nice work and good to see you.

    Group mosey to the eastern edge of the school grounds for the startup circle with SSHs, IWs, DQs, Helicopters, Russian Soldiers, and Arm Circles (it is funny that we do these, but they work – why warm up with Merkins to then build a workout around Merkins- anyway..).

    Saunter around the school to the garden area, avoid disrupting a family photo shoot, and prep for a Lindsay. Start with a Bear Crawl due north about 25 yards and then a jog around the garden and complete 30 Carolina Dry Docks and 10 Two Count Side Lunges. Bear Crawl, jog, and 25/15. And so on.

    Jog around to the school playground for an Inverted Half Jack Webb. Start with 5 Pull Ups and move to the adjacent swing set for 25 Jerkins. Follow with 4/20. And so on. Move to a nearby sunny spot on the rubberized playground surface for some round robin Mary – 10 reps, 2 count where applicable, of Reverse Crunches, Flutter Kicks, Leg Lifts, American Hammers, and Box Cutters (sorry – forgot one Offshore).

    Hit the outdoor classroom for 11s with Dips and Bench Kicks and move to the school wall for a short wall sequence – one guy backpedals about 15 yards and runs back while the others engage with the wall – People’s Chair, Balls to the Wall, and Wall Planks. Finish with a couple of minutes of stretching then return to the parking lot for the finish.

    Thanks fellas.


  • Not 10K

    Wet as it was, it was a good morning not to be running 6.2 miles in a Strawberry Shortcake costume. Instead, we gathered eight in western Henrico County – a good bit removed from Monument Avenue – for another installment of GridIron.

    As the final few in our group were locking car doors and heading over to our established circle, we knocked out some Invisible Jump Ropes. Following these, we moseyed to the extensive Pillars of Pain (bus shelter) adjacent to Short Pump Middle School for the rest of the startup COP, including IWs, DQs, Hillbillies, Cherry Pickers, and Arm Circles.

    We stayed in place at the northwestern end of the Pillars and began a Super 21 involving Merkins and WWII Sit Ups – begin with 1 rep of each exercise, then complete 2 of each, and so on, adding another rep, until 21 of each are completed. We broke up the Super 21 action with a mixed bag of other exercises. YHC started with the idea that we complete 21 of some other exercise at break points during the 21 (5, 10, and so on) but transitioning into completing round after round of LBCs with the idea of the PAX collectively completing 10K together (1,250 each) in honor of that little run going on across town. We got to 600 LBCs before having to finish the final round of Super 21 and to head back to the parking lot.

    Assembled in the lot once again, we gathered in a COT and Attila took us out. Coffee at Einstein Bros. afterwards as usual.

  • NWS Wakefield Knows

    YHC rounded the corner of the school a couple of minutes before the 6 PM start time to find Krü warming up. The NWS had issued an alert concerning afternoon thunderstorms and the sky began to show signs just as the workout began. We warmed up adjacent to the parking lot a lineup of the usual. We moved to the school wall for a couple a Double Check – one guy runs towards the street and back while the other performs an exercise – we started with the People’s Chair. Following the first Double Check, we wrapped in 50 (Ralph Sampson’s jersey # ahead of the NCAAM Final including UVA that night) LBCs. Another Double Check with Straight Arm Plank followed by another 50 LBCs.

    Move off into the school yard to alternate chest and leg exercises – 24 of one (Olden Polynice’s #) and 34 of another (Rick Carlisle’s #). More LBCs.

    Head around to the bus loop and alternate 11 Curb Toe Taps (or whatever we call them – Othel Wilson’s #) and 11 Dips. Began this as an AMRAP. Although we weren’t bothered by the darkening skies and the increasing rain, the presence of lightning led to us calling a somewhat early end to the workout.

  • PAX Singular

    YHC posted solo for the 4/1/2019 Punisher – was aware of injuries and anticipated being impacted by scholastic Spring Break. Stayed around the outdoor classroom area for a little of this and a little of that, plus some talking and singing to myself. All gathered had fun.

  • I will not talk in line. I will not talk in line.

    Nine regulars posted for Saturday’s installment of GridIron. We formed our start-up circle there in the Pouncey Tract Park parking lot and got to it with Invisible Jump Ropes x 40, Imperial Walkers x 15, Don Quixotes x 15, Russian Soldiers x 15, Merkins x 10, Rosalitas x 20, and some Arm Circles.

    Mosey across the Tomahawks’ home field to reach the north driveway for Short Pump Middle School. Nearest the intersection with Pouncey Tract Road, we completed 11s with Curb Toe Taps and Freddie Mercuries (both two count) – perhaps a poor explanation of what we were about to do led to several questions. Saunter eastward down the driveway and grab some more curb for Curb Crawls – Decline Merkins from one up to six and back down to one with Bear Crawls back and forth across the road – perhaps a poor explanation of what we were about to do led to several questions.

    Slight move again and group up for a Triple Check – taking turns with an Elbow Plank, something else we did right there in the road (Weinke-less workout for YHC – do you remember?), and a jog down past the bleachers and back. Three rounds, of course.

    Prepared to line up for an Indian Run-style movement, but there were more questions, so we hit the grass for 15 Burpees. Clarity followed the Burpees as we transitioned, in place, to a mobile Imperial Walker for a short distance for a Lindsay – 40 reps total, starting with 30 Carolina Dry Docks and 10 Squats and adjusting 5 reps each round until completion of 10 / 30.

    Mobile Russian Soldier further down the driveway to the hillside. Start with 10 downhill-facing Burpees and 50 uphill-aiming LBCs. Each round, lop off one Burpee and 5 LBCs, finishing following 6 Burpees and 30 LBCs.

    Mosey to the bus shelter and grab a post – hold People’s Chair for 10 seconds. Release and back westward to the next open pole for Pole Smokers x 10. Up and move to the next open pole for 10 x Diamond Merkins. Repeat until out of poles. Finish on the sidewalk with White Deer-recommended final set of Diamond Merkins.

    Jog back to the start for a couple of minutes of stretching followed by the COT and Attila took us out. Quest and Adderall – missed you guys. While we’re at it, where are you Nightcrawler?

    Check f3rva.org for details on DogPile with 7 AM start and special guest on 3/23. There still may be a GridIron that morning – stay tuned.

  • Keep your hands up

    Five PAX posted for last week’s Punisher. With a start time 30 minutes earlier (6:00 PM) and the clock change to Daylight Saving Time, we had a decidedly non-gloomy time of it.

    Warm-a-rama in the Holton school yard with conversational Invisible Jump Ropes, IWs, DQs, Hillbillies, and Russian Soldiers and Arm Circles in cadence. Move to the northeastern edge of that portion of the school grounds for a Jack Webb – start with one Merkin and follow with four fresh air Shoulder Presses and add one Merkin and four Presses for each round until completion of 15 / 60. Pause after each round to keep the PAX together.

    Saunter to the school gym wall – one PAX member jogs out and around a designated tree while the others alternate People’s Chair and Squats. When one guy returns, the next one goes. The round is complete when all have moseyed. Completed three rounds.

    Shift back to the earlier Jack Webb site for another Jack Webb variation, but alternating 1 WWII Sit Up with 4 Alabama Prom Dates. Add 1 / 4 each round until 15 / 60 completed. Pause after each round to keep the PAX together.

    Jog through the hedge row to the school’s bus loop to finish with Dips and LBCs using the curb and sidewalk. Mosey back around the school for stretching and COT, and YHC took us out.

  • Preblast – Punisher Time Shift – 6 PM

    Starting Monday, March 11, 2019, the Punisher will start at 6:00 PM instead of 6:30 PM – the workout will now run from 6:00 PM to 6:45 PM. Please contact Chum Bucket if you have questions.

  • Did you get that Prius?

    Four posted for last night’s Punisher. Offshore apparently rucked (verb) in from VCU(?). Neither Krü nor J’ville arrived in a Prius (neither did Offshore) but K and J had both been watching prices on used ones. Apparently Krü bought one over the weekend.

    After a fist bump or two in the parking lot we moved into the tall grass near Laburnum Avenue, positioned ourselves such that the spaces between us would form a quadrilateral, and began the following, all OYO and not in cadence, 10 Invisible Jump Ropes (IJRs), 10 IWs, 10 DQs, 10 IJRs, 10 IWs, 10 DQs, 10 IJRs, 10 Hillbillies, 10 Russian Soldiers, 10 IJRs, 10 Hillbillies, 10 Russian Soldiers, and some Arm Circles.

    Mosey around the school to the Butterfly Shelter. Complete Attila’s Sequence using the picnic tables – 20 Dips, 20 Step Ups with one leg, 20 Dips, 20 Step Ups with the other leg, and 20 more Dips. Hop up on the tables and complete exercises on each side with 20 Pole Smokers on the ends and 20 Bench Kicks on the sides.

    Jog to the school wall. After a brief, scientific test of the moisture content of the grass, we began a Super 21 involving alternating Leg and Arm Wall Walks. Begin on your back with legs adjacent to the wall and walk both legs up and back down the wall. Flip over and hand walk up and down again. Begin with one rep of each and work to 21 reps of each, taking breaks after 5, 10, 13, 16, and 19 reps for 15 rep Mary choices including Box Cutters, Flutter Kicks, Hello Dollys, Rosalitas, and Freddie Mercuries.

    Mosey back around the school to the parking lot for one quick Ring of Fire round with 10 Merkins. Flip over for LBC variations followed by some stretching. COT in place and YHC took us out.