Author: Chum Bucket

  • Rock the bells

    A PAX of five posted for this week’s Circus Maximus.  We assembled in the pretty parking lot and after some conversation about who might take the Q that morning, we jumped in and started with the following, roughly in cadence:  SSHs, Imaginary Jumpropes, Imperial Walkers, Don Quixotes, Hillbillies, Shoulder Taps, Figure Eights, and Arm Circles.

    We grabbed our kettlebells and moved to the covered walkway adjacent to the bus loop.  We completed an 8 minute EMOM alternating Sit and Press and Overhead Press, targeting 15 to 20 reps each minute.  We followed with another 8 minute EMOM alternating KB Swings and Dead Weight Squats, targeting a similar number of reps as for EMOM one.  We finished EMOMs with a third 6 minute version with Standing Rows and Curls, again targeting 15 to 20 reps per minute.

    We then completed a Weighted Nine, keeping our bells off the ground for 9 minutes – during which we walked with our weights and completed a range of holds, hangs, and exercises.  We finished with a couple of minutes of stretching and then a COT with Attila taking us out.

    Good being with you guys.  Nice mumblechatter, but crappy cadence counting.  Thanks for the opportunity to lead.

  • Carbon footprint

    A pair posted for The Punisher.  YHC and Sonny left our neighboring houses separately and arrived at Holton Elementary with a couple of minutes to spare before the 6:30 PM start time.  Sadly YHC drove to the AO for whatever reason (gloves were in the truck, etc) while Sonny got in a pre-game mosey.

    We left the parking lot for the soggy schoolyard for SSHs, Russian Soldiers, IWs, DQs, and Arm Circles.  We moved to the southeast corner of the school property for a Four Corners variation – 10 Merkins followed by a mosey to the next (northeast) corner for 10 more Merkins.  Continue around the school property counterclockwise doing the same with a finish back at the start corner also with 10 Merkins.  Relocate to the school wall for a Double Check – one holds People’s Chair while the other jobs to the Laburnum Avenue sidewalk and back.  Repeat.  Then another round holding Plank.  Then a final round with People’s Chair again.

    Head around the back of the school for an Elevens round with Dips and Squats – starting with 10 Dips and 1 Squat and working through the sequence until the inverse is completed.  Return to the front of the school for extended Mary with LBCs, Hello Dollys, Rosalitas, Freddy Mercuries, Flutter Kicks, and APDs – various rounds of various reps.  Stretch for a couple of minutes.  COT and YHC took us out.

  • No Flu Zone

    Four regulars posted for Saturday’s GridIron workout.  Johnsonville had the Q, but also had the flu, so he gave up the former because of the latter.  We went at it like so, starting with SSHs, Johnsonville Hillbillies, DQs, Russian Soldiers, LBCs, and Arm Circles.

    We remained in the parking lot for a short field Beast.  Starting at one curb, we hit each of three parking lot center lines for exercises on the way across the parking lot and back, completing three reps of each exercise at each stripe but continuing for 12 rounds.  The exercises were Pickle Pounders, Mountain Climbers, Slow Squats, Carolina Dry Docks, Flutter Kicks, and Burpees.  We reversed the order for rounds 7 through 12.

    We moved off of the parking lot to a set of bleachers facing a downhill into the woods – a great set up for Dip ladder.  Started with 21 Dips and ran down the hill and backpedaled back up for 20 Dips – and so on until 1 Dip completed.

    YHC set a couple of kettlebells on the sidewalk prior to the workout and we completed a quick ring of fire passing the weights around our circle before finishing with a little stretching.  COP and Attila took us out.

    Nice work guys.  Even a short field Beast can eat a workout.

  • Backblast backlog

    YHC and Nightcrawler posted for the first February Punisher.  We left the parking lot for the gym-side school yard for the COP, completing some of the usual with SSHs, Russian Soldiers, DQs, IWs, and Arm Circles.

    We headed around the school to the end of the bus loop for several Tabata/EMOM-style rounds.  For the first round, we completed 25 x LBC varieties, including the usual, right leg straight, left leg straight, right leg crossover, left leg crossover, both legs straight, reverse crunch, and usual again.  For the second round, we completed 15 x each of Merkins and Slow Squats.  For the third round, we repeated the LBC sequence again.  We jogged a lap around the bus loop after each round.

    We moseyed back around the school for a few minutes of People’s Chair and Planking followed by some stretching.  Fast COT and YHC took us out.

  • Moister

    A PAX of three assembled on Monday night for The Punisher.  We said hello to one another in the parking lot and sauntered to the edge of the lot for the initial COP with Jump Ropes, IWs, DQs, Russian Soldiers, and Arm Circles.  We splashed through several puddles around the back of LHES to the pavilion for the Attila sequence with Dips x 20, Step Ups x 20 per leg, Dips, Step Ups, and one more round of Dips.

    We moved off campus moseying north on Hermitage Road completing 20 Squats at Clarement Avenue and 20 Merkins at Nottoway Avenue.  Tag the stoplight at Bellevue and, on the way back, stop at every lightpole alternating 5 Squats and 5 Merkins.

    Return to LHES for 11s with Incline Merkins and Box Cutters at the pavilion.  Mosey back around the front of the school to the covered porch for 100 x LBCs, 50 x APDs, and 100 more LBCs.  Finish with a little stretching.  COT and YHC took us out.

  • Better this time

    Pleasant temperatures and breeze from the west made posting easier for three of us at this week’s Punisher.  Change Order opted out although YHC briefly entertained an offsite mosey to the Hermitage Road renovation he is overseeing.  Sonny finished run prior to the workout and arrived at the site just before the start.

    We stuck to the school site and went at it like so:  COP with SSHs, Hillbillies, IWs, DQs, LBCs, APDs, and Arm Circles.

    Mosey to the blacktop behind the school for 4 corners with 10 x 2 Count Mountain Climbers, 20 x Carolina Dry Docks, 30 x APDs, and 40 x LBCs.  Complete 2 more rounds, increasing reps by 5 each round.  Relocate to the adjacent playground for 5 x Pullups with Bear Crawl breaks x 3 sets.

    Slide to the soccer field for 11s – start with 10 x Squats and 1 x Hello Dolly.  Hop up and jog to the midpoint of the soccer field for 9 and 2 and continue back and forth until 1 and 10 are completed.  Jog to the bus loop for a short plank walk sequence.  Stagger over to the city sidewalk for Mary – start on one sidewalk square and complete 10 x LBCs.  Hop up and hit the next available sidewalk square for 10 x 2 Count Freddy Mercuries.  Hop up again and hit the next square for 10 x Box Cutters.  Repeat sequence several times.

    Return to the front school yard with a couple of minutes to spare for short stretching sequence.  Numberama, namerama, and YHC took us out.

    Nice work guys.

     

  • Sourdough starter

    A PAX four strong posted for last week’s Punisher.  We assembled in the Linwood Holton Elementary School parking lot and headed to the grass for the initial COP with SSHs, Imperial Walkers, Don Quixotes, and Arm Circles.

    We moved a short distance to the school wall for a Quadruple Check – yes, like the other, but with 4 of things instead of 3 – People’s Chair, Plank, 6 Inches, and a mosey to Laburnum and back.  We headed around the back of the property to the playground and completed alternating exercises at the benches circling the playground area.  On the first pass, we alternated Incline Merkins and Seated Knee Raises, with a mosey for half the perimeter and a lunge for the other half.  On the second pass, we alternated Decline Merkins and Step Ups.  We moseyed to the outdoor classroom for a Lindsay with Dips and 2 Count Freddy Mercuries.  With a couple of minutes to spare we held a Plank and completed some light Chum Yoga.  We returned to the parking lot and YHC took us out.

    Apologies for not posting sooner.  See you in the gloom.

  • Three Bean Salad

    Following another satisfying Friday evening thread of text messages amongst old guys (but most not yet worthy of Respect), seven posted for Saturday’s GridIron under comparatively (compared to last week) balmy conditions.  YHC pulled a cinder block out of the yard and a kettlebell out of the basement and placed these on the pavement without a firm idea of how we’d use them for the morning.

    At 7 AM sharp, we started with Invisible Jump Ropes, Don Quixotes, Imperial Walkers, Russian Soldiers, and Arm Circles.  We then strolled to the nearby playground with one guy holding the cinder block high, another guy hoisting the kettlebell and doing whatever, and the other guys starting with Walking Imperial Walkers – completing 5 with a two count and then jogging to the guys carrying anchor.  We traded off weights and kept moving until we reached the playground.  We took turns completing 5 x Jerkins (on our own), 5 x Shoulder Presses with the cinder block, and 5 x Upright Rows with the kettlebell.  One round involved 5 sets of Jerkins and one each of the other exercises.  We did another full round with an underhand Jerkin (not as bad as it sounds).

    We hit the pine straw under the nearby pine trees for 5 minutes of Burpees that included 5 Merkins within each Burpee.  Targeted 5 Burpees per minute, or 125 Merkins over 5 minutes.

    We began another team stroll over to the school’s covered bus area.  We traded off block and bell carries while starting with 5 x two count Lunge Walks, then jog to the guys carrying anchor.  Continued Lunge Walks until all had carried each weight once, then started another round with Walking Imperial Walkers.  Upon arrival at the bus shelter, we shifted to the nearby grass and completed another round of 5 minutes of Burpees with the Merkins.

    We moved to the bus shelter to complete 10 x Pole Smokers, along with 10 x Lat Pullovers with the bell and 10 x Curls with the block, until all have rounds with both weights.  We completed a second round of with 10 x Box Cutters, along with 10 x Skull Splitters and 10 second Straight Arm Block Hold.  We moved back to the grass for our final round of 5 minutes of Burpees with Merkins.

    We worked our way back to the start with the block and bell stroll, initially with 5 second Bear Crawls until all have carried the weights, then Walking Imperial Walkers until we reached the parking lot.  We circled up for a quick few rounds of Ring of Fire involving rotating 5 second Straight Arm Holds of the cinder block and kettlebell.  We stayed in position for COT and Attila took us out.

    Nice work fellas.  Byproduct kept up his near perfect winter attendance and flashed the Marionette during warm ups – or the Russian Soldier, but with lifting the arm and leg on the same side.  Attila reported (several different meanings) that it was Kombucha Friday at the Hun house the evening before.  Cecil sporting the Peru home jersey as his second layer.

    Get better Earthworm.

  • Backwhisper

    Two posted for the after-snow, rainy Punisher last week.  YHC met Nightcrawler in the Holton parking lot and we did a short mosey to the Laburnum-facing school yard for a COP with Invisible Jump Ropes, Imperial Walkers, Don Quixotes, Russian Soldiers, and Arm Circles.

    We moved to the covered porch outside the school gym for LBCs x 200 and APDs x 100.  We then began a jog through the Laburnum Park neighborhood stopping near the beginning and end of the grassy median strips along our route for 15 x various chest/arm exercises (including Merkins, Wide Grip Merkins, and Carolina Dry Docks) and/or 15 x various leg exercises (including Squats and Forward Lunges).  We completed a loop east down Laburnum, right on Gloucester, right on Palmyra, and right on Hermitage Road back to LHES.  We finished with another round of LBCs and APDs followed by a little stretching.

    Quick C(?)OT and YHC took us out.

  • Three, third (apparently), on the 1st

    A PAX of three posted for the third F3RVA workout of 2018.  A benefit of the evening start was the positively balmy 21 degree temperature at game time.  We went at it like so:

    YHC and J’ville started with Invisible Jumpropes, SSHs, Invisible Jump Ropes, SSHs, Don Quixotes, Russian Soldiers, and Merkins.  We kept an eye out for E.C., an FNG and neighbor of YNC, who, following some mild headlocking, agreed to post.  After finding E.C. at the Holton bus loop, we completed another brief round of warm-ups with more Invisible Jump Ropes, SSHs, and Don Quixotes followed by Imperial Walkers and Arm Circles.

    We moved to the Holton gymnasium exterior wall for a Triple Check with People’s Chair, 10 Merkins followed by a Plank, and a mosey to the Laburnum sidewalk and back.  We followed with a sequence involving Moving Imperial Walkers for about 30 yards between a tree and a utility pole in the school yard to then complete 20 Invisible Jump Ropes and jog back to the starting point.  We repeated this, reducing the number of Jump Ropes by 1, until we finished 11 reps. We then returned to the school wall for another Triple Check with Standing Wall Plank (you choose the angle), LBCs, and the sidewalk mosey.  We finished with seven ring of fire rounds involving Squats and then a couple of minutes of stretching.  COT where we finished and YHC took us out.

    YHC chose to drive the several blocks to the AO and found Johnsonville waiting in his car in the parking lot.  We stayed in our cars until just a few minutes before the start time.  A couple of Northside guys have been introduced to F3 through the evening Punisher in the past few months, but all indicated prior obligations on 1/1 (including recovery from events on 12/31).  FNG E.C., now Change Order inspired by his employment as an Architect, indicated last week and then earlier in the day on 1/1 that he would post.  We kept an eye out for him through the first warm-up round but didn’t spot him until we moved to the Holton bus loop.  Glad you could make it Change Order.

    Happy New Year all.