Author: Chum Bucket

  • A fine day for gravel

    A PAX of nine posted at for the first GridIron of December 2018.  After brief greetings we hit the football field for our soft entry COP.  We opened with alternating SSHs and Mountain Climbers – starting with 20 of the former and 19 of the latter and reducing the reps by one until we reached zero.  Followed with some of the usual – DQs, Hillbillies, Helicopters, Arm Circles, and so forth.

    Group moderate mosey to the Strikers gravel parking lot.  Break into three groups of 3.  First group completes Derkins on wooden parking bollards nearest Pouncey Tract Road.  Second group completes Incline Merkins in middle aisle.  Third group completes standard Merkins at the far parking aisle.  Began with three reps at each space and adjusted to two mid-way through first aisle.  Gather for LBCs in the grass at the far end of the parking lot after first pass and for Squats near the woods at the near end after the second pass.

    In honor of Adderall’s 52nd birthday, we took turns running 52 paces and hitting the ground for 52 LBCs on a mosey back to the Pouncey Tract Park car lot.  Finished with Tabata – 5 Burpees within 20 seconds for one segment of our group and 10 Donkey Kicks against the bathroom block wall for the other segment.  Rotate and repeat until 5 rounds completed of each.  Quick stretch and COT.

    Third F, as usual, at Einstein Bros. Bagels.

  • A roof overhead

    Nightcrawler and I met up for last week’s Punisher with heavy rains falling.  We took advantage of the roofed outdoor classroom completing all of the evening’s workout under shelter, including:

    “C”OP with mostly the usual then Attila Sequence – 20 Dips, 20 Step Ups (one leg), 20 Dips, 20 Step Ups (other leg), 20 Dips.  Eight minute squat Tabata followed by Derkins at each bolt location per small picnic table seat (12 rounds) and one round of Incline Merkins at the larger table (6 rounds).

    Completed several rounds of other exercises on and off of the picnic tables including Carolina Dry Docks, Pole Smokers, APDs, One-Legged Squats (Captain Morgans), and several others.  Finished with LBC variants and stretching.  Mosey back to the parking lot for departure.

  • Night blindness

    Before the next one, here’s the last one – from the first Monday evening after the changing of the clocks with evening gloom re-emerging.  From a parking lot full of cars – primarily for parents attending parent/teacher conferences, we began the evening with some quick words and then a mosey to the grass.

    COP with mostly favorites – Invisible Jump Ropes, IWs, DQs, Russian Soldiers, Helicopters, and Arm Circles.  Move across the yard to the school wall for Triple Check – People’s Chair, Arm Plank, and mosey to Laburnum and back.

    Head around the corner of the school to the bus loop for Merkin Ladder – completing 21 rounds of Merkins starting with one rep and adding one each round to 21.  Hit the curb for 11s with Dips and Hello Dollys.  Remain in place for additional Mary and some stretching.  Jog back to the parking lot for COT and YHC took us out.

  • Any given Monday

    Two Punisher regulars posted for its most recent offering.  Arriving on foot (walking), YHC waited only a few minutes before Offshore arrived (running) at the AO.  We hit the front yard for a conversational COP with Imaginary Jump Ropes, IWs, DQs, Helicopters, Cherry Pickers, and Arm Circles.

    Mosey around the school to the outdoor classroom for dealer’s choice Lindsays.  Offshore Lindsay to start – Decline Merkins and WWII Sit Ups.  Chum Lindsay follows – Copperhead Squats and 2 Count Mountain Climbers.  Quick lunge walk around the pavilion with a Burpee at each support post.

    Begin dealer’s choice Elevens.  Offshore Eleven to start with American Hammers and Nolan Ryans (each side) – the latter picked up from Offshore’s F3 tourist experience in NOLA – from a Plank, right hand high and punch down under your left armpit and back up – repeat on the other side.  Chum Eleven with 2 Count Dips (elevate each leg and complete a Dip) and Bench Kicks.  We took a jog around a nearby tree somewhere in there Offshore.

    Move to the school wall for sequence of People’s Chair and Elbow Planks – 30 second hold for two-legged Chair and Plank, 15 second hold for one-legged versions.  Mix in 15 second Balls to the Wall and Reverse Planks and finish with 30 second regular Chair and Plank again.  Hit the grass nearby for 100 LBCs and 50 APDs while checking out constellations.  Finish with stretching and COT, and YHC took us out.

  • And then there were four

    YHC left Charlottesville close to 5:00 PM not yet adorned in my go-to F3 gear.  Seeking to avoid a speeding ticket, but also seeking to make a 6:30 PM Punisher start time, we pushed the return trip to Richmond.  Good thing the road between C-ville and RVA was clear (as it usually is).  Good thing also the AO is only a few blocks from the house.

    Arrived with just a few minutes to spare just as Krü hit the parking lot.  Nightcrawler came in on two wheels.  We moved into the grass for the COP with a lineup of the usual.  We moved to the school wall for a Triple Check with People’s Chair, Plank, and a mosey to the Laburnum Avenue sidewalk and back.  Offshore arrived during the Triple Check following his run in from VCU.

    Mosey to the southeastern edge of the school grounds for 11s, OYO, in place with Merkins and WWII Sit Ups.  Move to the bus loop reverse ladder, starting with 13 reps, of Invisible Jump Ropes, Dips, and Hello Dollys – Plank after 8 rep round to gather the PAX and to make a quick jog down the bus lane and back.

    Stroll to the playground for another round of 11s on the benches lining the playground perimeter involving Incline Merkins and Bench Kicks.  Shift to the playground proper for quick partner routine with one guy completing Jerkins hanging from the playground swings while the other Bear Crawls out and around a nearby bounce platform and back – complete two rounds.

    Mosey back around the school pausing in the grass for Mary and stretching.   Jog back to the parking lot for COT and YHC took us out.

    Nice work gents.

  • The park is ours again

    Following heavier use for non-F3 purposes during the warmer months, the parking lot at Pouncey Tract Park was, once again, ours on Saturday.  Cooler temperatures and some rain helped our cause.  Eight posted, including six Redwoods, one Kotter, and one FNG.

    Following a few minutes of conversation (comprised mostly of sarcastic comments), we moved across the parking lot to the stripes for some warm up speed work across two parking rows, including High Knees (down and back twice), Butt Kickers (again, twice), Side Skips (just down and back), and Sprints (down and back).  Assemble in a circle for Don Quixotes, Hillbillies, Cherry Pickers, Helicopters, Squats, and Arm Circles.

    Line up and move towards the picnic shelter nearest the Pickleball courts through mobile Imperial Walkers.  The PAX member at the back of the line moseys to the front, Indian Run-style, and resumes IWs.  At the pavilion, one PAX member completes 10 Dips and 10 Step Ups (5 each leg) while the others complete Side Straddle Hops.  About every third guy, we stopped and held Al Gores for a few seconds before resuming the SSHs.

    Line up again and move to the picnic shelter nearest the playground through mobile Russian Soldiers also done Indian Run-style.  One PAX member completes 10 Abyss Merkins and 10 Jumps (done with palms on the table).  The other PAX members performed Invisible Jump Ropes with short Al Gore moments thrown in.

    Line up yet again and move to the picnic shelter nearest the starting parking lot through mobile IWs again, also Indian Run-style.  One PAX member starts with 10 Decline Merkins and completes an inverted walk along two picnic tables – down, back, and down again – termed Walk The Plank by Adderall.  SSHs by the remaining PAX while one guy does this sequence.

    Complete two rounds of 20 Pole Smokers – two PAX members complete these at at time while the other guys complete Merkins alternated with Alabama Prom Dates.

    Finish on the football field with kick and chase with YHC’s soccer ball.  Return to the parking lot for COT and YHC took us out.

    Good to see Cheetah again.  Welcome to Mr. Cox – with the F3 name of Touchma – get it.  The coffeeteria at Einstein Bros afterwards was good as always.

    What did I miss, fellas?  Thanks!

     

     

  • Return of the evening gloom

    A PAX of four posted for last week’s Punisher.  Scar, who recently relocated to RVA from the Raleigh, NC area, was on foot on the east end of Holton Elementary looking for evidence of F3 activity as YHC approached the AO.  We strolled back to the parking lot.  Krü arrived via vehicle moments later.  Offshore arrived, too, but on foot following a run from VCU.

    Startup COP under the trees and among the acorns in the front school yard with SSHs, IWs, DQs, Hillbillies, Cherry Pickers, and Arm Circles.  Short mosey to thicker, acorn-free grass for EMOM – 8 minute rotation to start with as many reps as possible (but at least 15 of each) within a minute for Merkins in the odd minute and Squats in the even minute.  Shifted to the bus loop for alternating exercises at each orange cone surrounding the loop – 10 Carolina Dry Docks at the first cone, 15 Box Cutters at the second cone, and repeat for 16 cones.  Return to the grass for another EMOM with Plank Shoulder Taps for the odd minute and Side Lunges for the even minute.  Remain in place for Mary.

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

    Welcome Scar – nice job starting the EMOM with 50 Merkins. Good seeing Krü and Offshore, too.  Thanks guys.

  • Wait for the lights

    Johnsonville and Attila were already positioned in the usual starting spot in the Mills Godwin parking lot when YHC arrived and just before 5:30, Krü arrived, making for a PAX four strong.  After a brief discussion about who would take the Q, we began the following, just as the automatic lights flickered on under the bus awning:  COP startup with SSH x 20, shift to the grass for 5 Up/Downs, back to the asphalt for 15 x IWs, DQs, Hillbillies, Helicopters, and Cherry Pickers.  Finished with single and double arm circles, forward and reverse.

    Staying in place, complete 10 x Kettle Bell Swings, 10 x Head Halos, 10 x Body Halos, and 10 x Figure Eights.  Farmer’s Carry around Krü’s Super Subaru and back to the beginning.  Repeato x 2, but varying the direction of the Halos, picking a light pole and then a school wall for the weighted carry with a Waiter’s Carry and Overhead Carry on the second and third rounds.

    Walk with weights to the far side of the bus circle for six rounds of 10 x Goblet Squats, 10 x Two-Handed Overhead Presses, 10 x Decline Merkins, and 20 x LBCs (added in round 2).

    Stroll around the circle to the school wall for four rounds of 5 x Donkey Kicks, 5 second Straight-Armed Bell Hold, and 5 x Two-Handed Curls.

    Shift 50 feet to the sidewalk for three rounds of 10 x Sit and Press, 10 x Pole Smokers, and 10 x Reverse Curls with bells held arms extended.  Finish with 15 x Lawnmower Pulls per arm and 20 x Pullovers.  COT and YHC took us out.

    Good to see you guys and happy to attend.  Thanks for letting me Q.

    Announcements  (first three copied from Rosie’s post, thanks, and the last one will be given more “meat” in a later backblast or reply to this one–

    • Coat donations – See Marmaduke
    • Healing Place Running – See Swiper
    • CSAUP 10/20 – See TYA
    • Adventure Race / BJJ Event – Krü hit me with the details

  • PAXsmart

    Credit to all for staying home two Mondays ago when tornadoes were dropping into Richmond.  YHC posted at Linwood Holton long enough to establish that nobody else would be posting and headed home for cover.  Last Monday, we assembled a PAX of three and did the following:

    COP in the front schoolyard with some of the usual.  Mosey to the bus loop for a double ladder involving Merkins and Squats.  One Merkin followed by a mosey down the bus lane to a point and then one Squat.  Back to the starting point for two, and so on until 21 of each were completed.  Jog around the school to the outdoor classroom for Mary on the “dry” picnic tables – Pole Smokers and LBC variants mostly.  Finish at the nearby school wall with People’s Chair and Monkey Humpers, alternating.  COT and YHC took us out.

  • Forest for the trees

    Three posted for last week’s Punisher.  Offshore arrived on the run, having completed another Monday AM bus in / PM jog back to LHES.  Krü arrived using conventional means.

    We gathered briefly in the lot and moseyed to the school yard for the initial COP with most of the usual.  For the next 45, we took turns selecting the method we’d use in moving from tree to tree (large and small) in the school yard (Bear Crawl, Crab Walk, Lunge Walk, Frog Jump, or whatever) and calling exercises at each tree (generally in the order of Chest, Legs, and Abs).  Group decision that dead trees meant Burpees.  Finished with a couple of minutes to spare and completed a little stretching at the southeast corner of the Holton lot.

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

    Nice work fellas.