Author: Chum Bucket

  • Lost and Found

    YHC left the Linwood Holton Elementary School parking lot thinking this Punisher episode would be solo.

    Jogged through Laburnum Park to the Veritas parking lot for a little Merkin / Squat sequence before resuming the mosey.  Spotted Change Order moseying up Westwood Avenue in YHC’s direction.  We paired up and hit the Seminary’s vita course, mixing in more mosey and some Merkins, Mary, and Pull Ups in one loop around the track.  We returned to Holton via Gloucester Road and Wilmington Avenue, completing Merkins and Squats at the end of each median strip.

    Pleasantries were exchanged, then our paths diverged.

  • Pouncey Rash

    Seven regulars posted for the last GridIron workout for April ’18.  Just over 50 degrees and dewy at the start.  Startup COP in parking lot with OYO Invisible Jumpropes for a minute or so followed by IWs, DQs, Russian Soldiers, LBCs, Merkins, and Arm Circles.

    Short mosey to nearby hill for Jacob’s Ladder.  Started at the bottom with mosey to the top for one Burpee.  Back down and up for two, and so on through seven.

    Longer mosey around the football field to high jump slab adjacent to the school track for Super 21.  Start with one Merkin and one WWII Sit Up, then two of each, and three, and so on until 21 of each are completed.  Took breaks in the action at 5, 10, 15, 17, and 19 to collect the PAX and work the legs a bit – wrapping in Squats and Lunges of several varieties. We relocated about midway through the sequence to the track / grass for a somewhat softer situp setting.

    Jog back across the football field for a couple of rounds of Dips and Seated Leg Extensions.  Finish with light stretching, then COT with Attila taking us out.

  • Dear Diary

    All apologies to my F3 brothers and for any disruptions to our quantitative models.  Don’t let the backblast silence fool you – we’ve continued the evening Punisher during April 2018.  Among our group, we’ve discussed having a bit more of a run orientation during the warmer months because the weather is nicer (and because the school playground is full of kids during warm afternoons).  We’re still mixing in some bootcamp time.

    Monday, April 2nd – Tricycle makes an appearance along with YHC, Change Order, and Sonny.  As a group, we run west on Laburnum Avenue, south on Westwood, west/southwest on Westwood Trace, and west on Tomlynn Street near the CSX tracks and then backtrack to Linwood Holton Elementary.  We follow with a some leg and chest work and some Mary and finish with the COT.

    Monday, April 9th – Sonny and Nightcrawler jointly Q and complete loops in Bellevue and Laburnum Park.

    Monday, April 16th – YHC and Sonny jog to the School first, then on to Bryan Park for a loop around the Azalea Gardens.  Near the Bellevue Avenue bridge, we complete a few hill repeats and head for home, finishing with a brief COT.

    Monday, April 23rd – YHC, Nightcrawler, and Change Order mosey through Laburnum Park to the Zacharias Ganey/Veritas School parking lot.  We complete several rounds of Merkins, Squats, and LBCs along with some parking lot loops and return to Holton for a COT.

     

  • Warm weather shift

    Following informal polling of Punisher regulars and candidates, we will pilot a shift to an increased run orientation during the warmer months – making loops in the Northside around Linwood Holton Elementary School.  YHC completed a solo loop through the Laburnum and Sherwood Park neighborhoods for the last Punisher in March.  Will rotate through different routes during the warmer months.

  • Backbackblast

    Seven posted for the next to last Gridiron of March, including six regulars and special guest Lip Sync visiting from Wake County, NC.  Warmed up with Invisible Jumpropes, DQs, IWs, Arm Circles, Russian Soldiers, and a couple few Burpees.

    Moseyed through Pouncey Tract Park to a point near the volleyball courts and completed another round of Burpees.  Entered the woods via the trail and alternated Walking Russian Soldiers and Walking Imperial Walkers, switching at each creek crossing.  Exited the woods and made a slow mosey around the baseball fields to the path intersection at the side of the tennis courts.  Starting there, moseyed following the path headed east around the tennis courts and through the trees to to the trailside manhole cover for 50 x Merkins.  Head back trail to the intersection and then north on the other trail to the edge of the woods for 50 x Freddy Mercuries. Return on the trail to the intersection for 50 x Squats.  Complete 4 more rounds of this same circuit with 50 reps of different chest, ab, and leg exercises, including Wide Grip Merkins, Close Grip Merkins, Carolina (Wake County) Dry Docks, Scorpion Merkins (alternating legs), Hello Dollys, Box Cutters, Flutter Kicks, and LBCs (150 of these), Side Lunges, Back Lunges, Captain Morgan Squats, and 50 count Air Sit.

    Jog back to the parking lot via the wooded trail.  COT and Attila took us out.

    Nice work fellas.  Apologies for the late backblast.

  • Tax Receipts

    Four posted for the March 19th Punisher.  The warmup period was extended a bit as we rolled through some LIFOs.  Completed some of the usual startup exercises along with sets of LBCs in between.

    Moved to the front parking lot, picked a starting parking space and completed 30 LBCs followed by 5 Merkins and 5 Squats in each parking space heading in the direction of the main lot entrance.  Near the western edge of the lot, stopped and completed another LBC round, then worked back completing the same.

    Moseyed to the school gym wall for Quadruple Check with People’s Chair, Plank, Flutter Kick, and jog to the Laburnum Avenue sidewalk and back.  Jog around to the bus loop for Plank walk sideways for a couple of rounds along with Seated Leg Pull Ins at each stop.  Return to the front of the school for Mary and some stretching.  COT and YHC took us out.

    Apologies for the tardy post.  Nice attendance for this one.

  • Poor man’s fertilizer

    Amid winter’s last snowfall, Sonny and YHC left our houses and moseyed to the LHES parking lot.  A couple of the evening Punisher regulars indicated prior conflicts, but we waited until just after the post time (in the event an F3 brother undone b before continuing our jog off campus and into Bryan Park.

    We mostly stuck to our mosey, stopping briefly for a little Don Quixote and Imperial Walker break at the southwest end of the azalea gardens, Incline Merkins at the posts outlining the triangle at the northwest edge of the azalea gardens, squats at trash cans along the route, and a couple of hill repeats.  We finished back at our houses with our COT and YHC took us out.

  • Good for your eyes

    Three posted for the last Punisher before the start of Daylight Saving Time next week.  Moseyed to the grass and started with Invisible Jump Ropes x 15, Imperial Walkers x 15, Russian Soldiers x 15, Don Quixotes x 15, and Arm Circles x 10 (big only and both ways) – with LBCs x 25 after each of the others.

    Jogged around the back of LHES for some running warmups on the blacktop.  Running from the south end of the black top to the approximate location of Canada on the U.S. Map, completed High Knees, Butt Kickers, Side Hops, and Back Pedals both ways.  Finished with a 50% sprint to Canada and back and then a 75% sprint off the other end of the blacktop.

    Moved to the soccer field for a double ladder involving Merkins and Squats.  Started with 21 Merkins on one side of one soccer goal and completed a Lunge Walk around to the other side of the goal for 21 Squats.  Jogged to the other end of the field for 20 of each.  We continued, including the full field jog, until about 16 reps of each remained, then audibled, in the interest of time, to stay at one end and complete the double ladder.

    With a couple of minutes to spare, moseyed back around the school for one more set of LBCs and a couple of minutes of Chum Yoga.  Finished with a COT and YHC took us out.

    Welcome back Nightcrawler.  Sonny has a nice streak going.  For those of you not ready to “spring forward” next Monday morning, come on out to the Punisher.  We guarantee daylight next Monday evening.

    Chum is fum.

  • Better than average

    Three regulars (now) posted for the most recent Punisher.  After a fist bump or two in the parking lot, we moved to the schoolyard for the initial COP with SSHs x 20, Russian Soldiers x 15, DQs x 15, IWs x 15, and Arm Circles x 15 (big only, forward then reverse).

    Mosey to the blacktop around the back of the school for 4 Corners – starting with one exercise in the first corner and adding one at each corner.  Exercises were Invisible Jumpropes x 10, Merkins x 20, Squats x 30, and LBCs x 40.  Moved to the playground for 5s – starting with 4 Pullups and 1 Burpee and continuing until finished with 1 Pullup and 4 Burpees.

    Jog to the outdoor pavilion for 11s – starting with 10 Incline Merkins and 1 Flutter Kick (two count) and continuing until finished with 1 Incline Merkin and 10 Flutter Kicks.  Saunter to the school wall for Triple Check including People’s Chair, Plank, and jog to Hermitage Road and back.  Finish with a couple of minutes of Mary near the bike rack at the front of the school.  Couple of minutes of stretching, COT, and YHC took us out.

    Nice work fellas.

  • Loopy

    Three PAX posted for last week’s Punisher.  Sonny and YHC arrived on foot and met Change Order in the corner of the parking lot.  After a COP next to the parking lot involving the the usual, we moved off campus – moseying around grassy median strips south of Laburnum and off of Hermitage, and stopping at the turn in each oval for Merkins and Squats.  We moved from Hermitage east along Confederate to Gloucester and then back to Hermitage.  We did the same circuit along Wilmington, but headed back to Holton along Chatham mixing in some Back Pedaling and Karaoke.  We finished with a Mary medley then a COT and YHC took us out.