Author: Chum Bucket

A PAX of five showed for this week’s #ThePunisheRVA.

Mosey to the front school yard for initial COP for Seal Jacks x 20, Slow Squats x 20, Don Quixote x 20, and Arm Raises x 20

Stroll to the soccer field for Black Jack.  Cross the soccer field and complete 20 Merkins and 1 LBC.  Cross the field again for 19 Merkins and 2 LBCs.  Repeat pattern until 1 Merkin and 20 LBCs completed.  Alternated High Knees, Butt Kickers, and Lunge Walks in crossing the field

Return to the front school yard for Deck of Death.  Using a deck of playing cards, each suit was assigned an exercise – Squat Jumps for Clubs, Two Count Mountain Climbers for Hearts, Carolina Dry Docks for Diamonds, and Box Cutters for Spades.  Completed reps, as a group, of each exercise as per the rank of the card within the suit with aces representing 14 reps.  Jokers remained in the deck and counted for 10 Burpees when found.

Remained in place for some brief stretching then returned to the ShovelFlag for the COT.

Moleskin and Announcements:

Nice work gents.  Sweat was rolling.  The start of a warm and humid week.

Offshore mentioned a long bike ride event the same week as the Fall Spartan Race – details in the coming months.

Twas free Slurpee day, by the way.

Eight posted for this morning’s edition of #ThePunisher.  We went at it like so:

Stroll to the west side of the school building for initial COP – 25 x Hillbillies, 25 x Imaginary Jumpropes, and 15 x Arm Circles (including small and large and both forwards and backwards)

Conducted a staged mosey through the surrounding neighborhood.  Rotated leader role amongst PAX.  Leader runs until he has counted 20 four-count strides with the other PAX members in tow.  Leader then halts and calls out chest and ab exercises of his choosing, then the full group completes 20 of the chest variant and 39 of the ab option (in honor of Offshore’s 39th birthday today).  Repeated runs and exercise stops east on Laburnum, south on Gloucester, west on Wilmington, and north on Hermitage Road back to the school.

Jogged to the front schoolyard and formed a tight circle around the security camera pole.  One PAX member would complete 10 Squats while the remaining gents would crab walk away from the pole.  Once completed with the squats, the PAX would bear crawl back to the pole.  Completed one round with all taking a turn.

Rambled back around the school to the picnic pavilion.  PAX completed 50 Dips and 50 Leg Raises.

Quick stroll for a brief set of stretches – Child’s Pose, Cobra, and Downward Dog followed by leg stretches.

Return to the ShovelFlag for COT.

Moleskin:

Wish Offshore a Happy Birthday – 365 days until the end of “hate”.  Re: the Backblast title, one of our workout stops was the Laburnum Avenue median strip.  YHC is quite sure nobody has used that ground for exercises before.  We could feel the passing wave of cars a little too much.

The initial COP gave Fudd a little extra time to get his car parked this morning.  Incidentally, Fudd is still working on his shed project and could use some more help.  Contact him if you have some time (he asked if anyone had time today).  He says there is craft beer available.

BT and Toga are signing up for a Spartan Race sometime soon.  Apparently if you whiff on an obstacle at this event, you have to move off to the side and complete 30 Burpees.  Sounds great.  See those guys if you are interested.

A PAX of 11 posted for the May 2nd episode of #ThePunisheRVA.  It happened like this:

Jog across the front lawn of Holton School for the startup COP – 20 x Don Quixotes, Imperial Walkers, and Imaginary Jump Ropes along with 15 x Arm Circles (both small and large, forward and reverse).

Mosey to the concrete pad in the front parking lot for a try at the 13 Acres Baker’s Dozen.  Thirteen exercises in this order:  Merkins, Box Cutters, Squats, Carolina Dry Docks, LBCs, Back Lunges, Wide Merkins, Hello Dollies, Alternating Lunges, Close Merkins, Flutter Kicks, 180 Jumps, and Crab Cakes.  Start with 13 reps of the first exercise and follow with 7 for each of the remaining exercises.  Round 2 – the 13 reps move to the second exercise with 7 of the other exercises.  Repeat, chasing the 13 reps through the rotation.  Called a couple of audibles, including halting the rotation as we were running out of time.

Remained at the concrete circle for some stretching – Child’s Pose, Cobra, and Downward Dog along with a little bit of Planking.

Mosey to ShovelFlag for COT.

Moleskin:

Days of rain = wet ground – we stuck to the concrete – you’re welcome.

May 2nd was Wedding Singer’s birthday – still has years of “hate” left.  Also the birthdate of the singer named above – YHC is betting this reference is unmatched in other F3 posts.

A hearty PAX of 6 posted for this week’s version of The Punisher.  The temperature was just under 50 degrees when we showed – effectively 70 degrees and sunny.  It went down like so:

Mosey from the front parking lot to the side yard for the initial COP – warmup with 20 x Imaginary Jump Ropes, 20 x Imperial Walkers, 20 x Don Quixotes, and 15 x Arm Circles (both forward and reverse directions)

Jog to the front of the school for a little circuit work.  Start at the edge of the school building and Crab Walk about 20 yards, flip and Bear Crawl the rest of the way adjacent to the school wall.  Hop up and jog, weaving through the bushes.  Flashing bicycle lights were placed at points in the school yard.  Exiting the line of bushes, run to the first light and complete 10 x Carolina Dry Docks.  Hop up and run to the nearby sidewalk and back to the second light for 10 x Squats.  Repeat tagging the sidewalk and running to these lights for 10 x Plank Jacks, 10 x Wide Grip Dry Docks, 10 x Backward Lunges, 10 x Mountain Climbers, and 5 x Burpees.  Compete the circuit twice more.

Head to the soccer field for Colonel Trautman.  PAX members pair up with one guy running about 20 yards to the pullup bars to complete 3 Pullups while the other guy completes 10 Merkins and holds an Elbow Plank until the partner returns.  Completed three cycles.

Jog to the northeast edge of the school property to the sidewalk.  Each PAX member picks an open sidewalk square and complete 5 Box Cutters.  Hop up and move, south along the sidewalk, to the next open sidewalk square and knock out 10 Flutter Kicks (two count).  Up and move to the next open square for 10 Rosalitas.  Continue to move, rotating through the same three exercises.  Made it to the midpoint of the school property facing Laburnum before we stopped.

Move onto the school grounds for a couple of minutes of stretching, then return to the ShovelFlag.

Moleskin:

Bleeder showed up with a fat tire bike which seemed to navigate the wet school grounds well.

Audibled on the initial circult. Called it 5s and 10s but we ended up doing three rounds, so the effort didn’t earn the name.  YHC sought to reserve time for the sidewalk work at the end.

Regular lineup of workouts this week.  At the time of this post, there is an open Q slot for Saturday’s Dogpile.  Sign up!

A nifty nine showed for this week’s offering of #ThePunisheRVA.  We went after it like so:

Circle up for 25 x Imperial Walkers, 25 x Don Quixotes, 20 x Imaginary Jumpropes, and 15 x Arm Circles both forwards and in reverse.

Mosey to the back soccer field for the Merkin Ladder.  High Knees to one end of the field and knock out 20 Merkins, Side Skip back for 19 Merkins, then rinse and repeat until all the way down the ladder.

Stroll to the playground for a Pullup Ring of Fire.  PAX members circle around and hold Touchdown Al Gore while one guy knocks out 5 Pullups.  Go around one time.

Saunter to a nearby concrete pad for Dirty McDeuce.  Complete, in cadence, 12 x Carolina Dry Docks, 12 x Box Cutters, and 12 x Alabama Prom Dates.  Recover and count to 12.  Rinse and repeat three more times for four rounds total.

Zombie Walk around the edge of the school and line up in Plank position.  PAX member at the rear of the line Bear Crawls to the front followed by the next guy and so on until each have gone through twice.  Complete sets of LBCs and Squats while in line.

Quick final circle for stretching, then return to the ShovelFlag.

A sturdy seven showed for the last November ’15 version of #ThePunisheRVA.  Undaunted by intermittent drizzle, we went after it like so:

Mosey around the front yard and around to the west side of the school for the initial circle with:  25 x Russian Soldiers, 25 x Imaginary Jumpropes, 25 x Don Quixotes, and 25 x Standing Snow Angels.

Jog around the back for a Four Corners variant on the blacktop – Bear Crawl to a corner and complete 9 Burpees (3 to the second power – squared, get it), Zombie Walk to the next corner for 16 Lunges, Crab Walk to the next corner for 25 Merkins, and skip to the fourth corner for 36 Mountain Climbers.  Rinse and repeat 3 times.

Stumble to the playground equipment for a Triple Check – one PAX member completes Pikes while positioning his feet within a playground swing, another completes Pullups, and another jogs to a sign at the Bus Loop and back – performed three rounds.

Stagger to the sidewalk on the west side of the school grounds for some Mary time – Indian Run style.  PAX pick a concrete square and complete 10 LBCs.  Hop up and jog to the next available square beyond the southernmost PAX member for 10 Hello Dollys(ies?).  Hop up and jog to the next available square for 10 Rosalitas.  Continue moving squares and completing the Mary rotation until we hit the stoplight at Laburnum.  25 Merkins while on our final square.

Quick jog to the ShovelFlag for 24 Merkins and finish with COT.

Moleskin:

Our front yard at Holton is a sales lot for Christmas trees.  We avoided that space for this workout.

Oddly enough, heavy rain happened later in the day.  Was comparatively dry for our time outside.

Started with two count Lunges and Mountain Climbers for first two Four Corners trips – audibled to single count.

There was some discussion about the November Merkin challenge.  YHC thinks a 10K Merkin target is insanity.  While Johnsonville seems geeked about a Burpee challenge, the group seems very interested in an LBC challenge instead.

Good luck to our brothers participating in the Bear Creek run this coming weekend.

Sign up for open Q slots.

Reach out to folks who haven’t been out in a while.

A PAX of nine posted in the cool, quiet Gloom at this morning’s version of #ThePunisheRVA.

The Thang:

Mosey across the Linwood Holton Elementary parking lot to the school yard for the start-up COP with 25 x Imaginary Jumpropes, 25 x Imperial Walkers, 25 x Don Quixotes, and 25 x Standing Snow Angels.

Jog down Laburnum Avenue, take a left on Hermitage, run to the grassy median off of Wilmington Avenue.  Complete 11 x Squat Thrusts, 22 x Staggered Merkins, and 33 x Rosalitas.  Up and jog another block to the Confederate Avenue grassy median for 11 x Burpees, 22 x Carolina Dry Docks, and 33 x Flutter Kicks.  Stand and jog another block to the Palmyra Avenue grassy median for 11 x Mountain Climbers, 22 x Merkins, and 33 x Hello Dollys.  Up and jog to the intersection of Westwood Avenue and Brookland Park Boulevard for 11 x Squats, 22 x Wide Grip Merkins, and 33 x Freddie Mercurys.  Touch the wall and return to Palmyra, then Confederate, then Wilmington completing 11 x Donkey Kicks, Side Lunges, and Squat Jumps; 22 x Wide Grip Carolina Dry Docks, Close Grip Merkins, and Close Grip Carolina Dry Docks; and 33 x LBCs, Russian Twists, and V-Ups.  Return to the school.

Circle up around the security camera pole in the front field.  One PAX member completes 7 x WW I Sit-Ups while remaining PAX Crab Walk away from the pole.  First PAX member announces completion of Sit-Ups and flips to start Merkins.  Remaining PAX Bear Crawls back to the pole.  First guy stops Merkins when all have returned to the pole.  Next guy up, same thing.  Rotate through until all have had a go.

Short mosey and circle up for Burpee Circle.  One PAX member completes 5 Burpees while the others are completing Windshield Wipers from Plank position.  If so inclined, make a lap around the circle once done with the Burpees.  About mid-way through, PAX flipped over to LBCs while the Burpee rounds were completed.  Stay in circle once done for some brief stretching.

Moleskin:

Swirly didn’t break out his yellow hat yet.  It was 37 degrees this morning.  Not quite cold enough perhaps.

No SSHs – can you dig it?

Announcements:

Second F – 10/21/15 – Splinter’s house – see earlier preblast – run at 5:30 and social at 6:00

GoRuck – 10/24/15 – ask Honey Do

Great Pumpkin 5K – 10/31/15 – ask Swirly

 

 

 

 

Seven of the faithful posted for Monday’s #ThePunisheRVA.

Mosey around the front bushes for the start-up COP with 25 x Hillbillies, 25 x Imperial Walkers, 25 x Russian Soldiers, and 15 x Forward and Backward Arm Circles.

Jog to the eastern property line for 1492.  PAX lined up in plank position with the member at the back of the line then completing a Bear Crawl to the front of the line.  Rotated through until all have crawled through once.  Halted and completed 50 x LBCs, 25 x Alabama Prom Dates, 50x Flutter Kicks (single count), 25x Merkins, 25 x Squats, and 11 Burpees.  Line up and Bear Crawl and complete the same line up of exercises 6 times working our way across the property from east to west.  Finish with two passes of the Bear Crawl and 104 x LBCs and doubling of the remaining exercises.  Total exercises – 1492.

Jog to the ShovelFlag of the COT.

Moleskin:

1492, get it.

I think Toga dislikes repetition.  Will work on that for next Columbus Day.

Announcements – check recent backblasts for additional details on the Bottom to Tap run, the GoRuck event, the Great Pumpkin 5K, and the Bear Creek 10 miler.

Congratulate Wedding Singer when you have a chance……

Seven waterlogged gents posted for the latest episode of #ThePunisheRVA.  We accomplished the following:

Mosey around the sideyard near the outdoor classroom for initial COP with Imperial Walkers x 25, Russian Soldiers x 25, Don Quixotes x 25, and Snow Angels x 25

Jog around to the front schoolyard for a second circle.  PAX does High Knees in place while one member runs around the outside of the circle.  Repeat until all have made one lap.  Next, do Butt Kickers in place with each PAX member makes a lap.  One more time with High Knees and once more with Butt Kickers.  Remain in circle and Side Skip in unison old-school wrestling practice-style.  Circle a couple of times one way.  Stop.  Circle a couple of times the other.

Run to the parking lot for the Prison Cell routine.  Each PAX member picks a parking space and completes several rounds of exercises within that space.

Round 1 – Windshield Wipers (Plank back and fro with feet in one place) for time followed by Prisoner Squats x 25, Merkins x 25, LBCs x 50, and SSHs x 25.  Touchdown Al Gore when done.

Round 2 – Bear Crawl (back and forth) for time followed by Side Lunges (each side) x 25, Carolina Dry Docks x 25, Flutter Kicks (two count) x 50, and Jump Squats x 25.  TD Al Gore.

Round 3 – Side Walk Plank (Plank around the space moving hands and feet) for time followed by Forward Lunges (both legs) x 25, Werkins x 25, Freddy Mercuries (two count) x 50, and High Knees in Place (two count) x 2.  TD Al Gore.  Run a lap around the parking lot.

Round 4 – Windmills for time followed by Wide Squats x 25, Clerkins x 25, Hello Dollies x 50, and the Hop Forward / Lunge Back medley x 25.  TD Al and run a lap.

Round 5 – Crab Walk (hither and yon) for time, then 180s x 25, Wide Grip Carolina Dry Docks x 25, Rosalitas x 50, and Mountain Climbers (two count) x 25.  TD Al.

Finish in place by hitting the ground for Alabama Prom Dates x 25, then some brief stretching.

Jog to the flag.

Moleskin:

Our time in the grass was limited, but the ground had drained well and the parking lot was essentially dry.  We’ll get on our backs in the grass following the next weekend rain, though.

Announcements –

As of this posting, the week’s Q slots have been filled – good work.

There may still be a slot or two open for the Rugged Maniac this weekend – October 10th – contact TYA.

DK is coordinating F3 Richmond participation and presence at the Bottom to Tap 5K on October 17th.  YHC is participating with his daughter that same day in an Inflatables 5K at Meadow Event Park.  The kid likes bouncy houses.

Honey Do has encouraged participation in a Richmond Go Ruck event on October 24th.  YHC is expecting to participate.  Don’t think it is too late.

Swirly is encouraging participation in the Great Pumpkin 5K on Saturday, October 31st.

Also, the Bear Creek 10 miler will be held on December 6th.  A handful of our folks have signed up.

 

Ten gathered on the well-groomed grounds of Linwood Holton Elementary School for the last September ’15 edition of #ThePunisheRVA.  It went down like this:

Mosey around the western edge of the school and around to the back for the initial COP with Imperial Walkers x 25, LBCs x 25, SSH x 25, and Planks with Rotation x 25.

Jog around the eastern side to the front lawn for brief speedwork along the width of the gym with High Knees down and back, Butt Kickers down and back, 50% Sprints down and back, 75% Sprints down and back and down and back again, and 100% Sprints down.

Jog back around to the western schoolyard for a Taste of Pi.  Using the first 51 digits of the Pi constant, the PAX alternated Burpees, Merkins, Two Count Flutterkicks, and Squats – 3 Burpees to start, 1 Merkin, 4 Flutterkicks, 1 Squat, and back to Burpees again to complete 5 as per the next Pi digit.  And so on.

Lunge walk to the outdoor classroom for Lindsays (40s) – alternating between Dips and Rosalitas.

Quick mosey around the garden for one last COP mixing in Up Downs, more LBCs, and Alabama Prom Dates.

Return to the ShovelFlag.

Moleskin –

The PAX insisted on doing 10 reps when the zero digit came up in Pi – or at least TYA insisted on it.  Need to thank Mrs. TYA for providing Mr. TYA with the wake up call.

Toga wore a crimson Alabama shirt to the workout surely hoping for the Prom Date call later in the workout.

Announcements – regular workouts this week.  Rugged Maniac mid-October and Go Ruck in late October.  Ask TYA about Rugged Maniac and Honey Do about Go Ruck.  On 10/17, there is a run from downtown to Church Hill and back again – there will be an F3 tent – check with Donor Kebab.  Correct me in the comments fellas.