Author: Chum Bucket

Moved to 7 AM from the usual 5:30 AM starting time just for the holiday and extended to an hour in length, today’s version of #ThePunisheRVA went down like so:

Warm up jog around the school grounds to the blacktop.  The PAX circled up and, while standing atop a painted map of the US of A, finished 25 x Imperial Walkers, 25 x Russian Soldiers, 25 x Invisible Jump Ropes (jumping but no rope), and 15 each of Arm Scissors (like the gator move at a U of Florida football game)with right arm over left, left over right, and side to side.

Combination mosey and lunge walk down the bus lane to the front school yard for the Dirty McDeuce – 12 each of Carolina Drydocks, Freddy Mercuries, and Side Lunges all in cadence.  Rinse and repeat for three other rounds for a total of twelve sets of exercises.

Jog back around the school to the soccer field.  Line up on end line in Plank position.  While the first guy in line runs to the other end of the field, the remaining PAX members are Plank Walking back and forth.  Next guy starts running when the first guy hits the ground in Plank position again to start Plank Walk again. Continue until each guy runs down.  Repeat coming back across except guys hit the ground and start LBCs.  One more time back and forth across the field one at a time with LBCs.

Mosey to the bus loop, lunge walk the length of it, and Bear Crawl to the first tree in the front yard.  Initiate Super 21.  Start with one Merkin and one WWI situp, do two Merkins and two WWI Situps, continue and add one to each exercise to five, take a break and do 21 Squats, continue six through ten Merkins and WWI Situps and break with 21 Step Back Lunges, continue eleven through thirteen and break with 21 Alabama Prom Dates, continue fourteen through sixteen.  Called audible to leave time for one last exercise after completing 21 Merkins and 21 WWI Situps.

Stroll to the bus loop.  Whipped out dice – one six-sided and one twenty-sided.  Six-sided die establishes exercise and twenty-sided die establishes reps.  Each PAX member gets to roll the bones.

Return to the ShovelFlag for the Ball of Man.

Moleskin:

We got a couple of ShovelFlags in the ground today.  School begins tomorrow at the site of the AO, but no signs of academic activity.  The grass had been cut, however, suggesting some level of readiness for tomorrow’s start.

You can use a twenty-sided die for Dungeons & Dragons although no PAX member in attendance confessed to having any direct experience with the game.  Rolling a 6 on the six-sided die meant the exercise was Burpees.  We had two 6s in a row.  A roll of 5 was roller’s choice.  Wedding Singer elected Van Halen Burpees and rolled a 19.

BRR is this week.  There are gaps in Q coverage as a result.  If you can cover a workout, please sign up.

Honey Do is coordinating F3 Richmond participation in a GoRuck event in October.  Details to be shared around soon.

Convergence on September 19th – 6 AM and 7 AM workouts at the GridIron AO.  EH your friends.  Overheard a post-workout discussion between Conspiracy and Johnsonville – we have a long list of guys that have posted only once or twice – these guys are EH candidates – reach out to guys on the larger F3 Richmond list.

Happy Labor Day!

A PAX eleven strong showed for this week’s episode of #ThePunisheRVA.  We went after it like so:

Brief mosey around the front yard and an initial COP with 25 x SSHs, 25 x Imperial Walkers, 25 x Don Quixotes, and 15 Arm Circles both forward and reverse.

Jog to the bus loop and form a line.  Begin Curb Crawls.  A crowd pleaser always.  Bear Crawl across and complete one Derkin, Bear Crawl back and two Derkins, repeat up to 8 and back down again.

Stroll to the soccer field for a variation on Four Corners.  High Knee to one side of the far soccer goal and complete 50 LBCs. Crab Walk around the goal and finish 30 Squats.  Lunge back to the other goal and complete 50 more LBCs.  Bear Crawl around the goal and knock out 30 more squats.  Rinse and repeat twice.

Head to the playground and break into groups.  One group Side Skips across the soccer field width and back, another completes Pull Ups, another accomplishes Derkins while positioning feet within playground swings, and the remaining group completes Flutter Kicks.  Skippers finish and Flutter Kickers commence to skipping.  Rotate through twice.

Return to the ShovelFlag for COT and BOM.

Moleskin:

Recall our anticipation of another workout group using this AO starting back in June.  For the first time, YHC didn’t see anyone from this other group (which was almost exclusively comprised of tomatoes).  Seriously hope those folks find other good workout options.

Happy to see Pele show.  Glad he is doing better and will soon be able to ditch the brace.

Standard workout lineup for the week.

BRR folks head out next week.  Tell TYA which van you plan to take.

Honey Do is coordinating a GoRuck group for October.

Convergence on 9/19.  Labor Day version of #ThePunisheRVA starts at 7 AM – lasts for an hour – and we’ll go for coffee.

So today is Rupert Grint’s birthday – the actor who played Ron Weasley in the Harry Potter film series.  We didn’t do anything in honor of Ron at today’s edition of #ThePunisheRVA.  Instead, we…

Hopped down and finished 20 Burpees as a Slaughter Starter.

Jogged to the northwest quadrant of the school grounds for the startup COP with Don Quixotes x 20, Imperial Walkers x 20, and Front and Back Arm Circles x 15.

Returned to the front of school for a 1K5K – the PAX of 6 (6 PAX, get it) divided into pairs.  One member of each pair jogged from around to the gravel road and back while his partner started exercises.  Runner returns and tags up – partner takes off on the same run and the first guy picks up where partner left off.  Rinse and repeat until each guy has completed 6 running laps and exercises are completed.  Partner shared exercise targets were Burpees x 100, Single-Count Curb Lunges x 200, Decline Merkins x 300, and Two-Count Flutter Kicks x 400.

Quick stroll to school wall for People’s Chair.  Alternated between left leg up, right leg up, and regular.  Finish with 30 count plank on elbows.  Mosey back to the ShovelFlag.

Moleskin:

Good start to the work week.  Not too much complaining about the Burpee start.  Cooler but no breeze at the start of the morning.  Won’t be too long before Fall is here.

It may be filled by now, but we had an open slot or two for the week’s workouts.  Sign up.  Usual schedule plus some running workouts built in.  Stay tuned for details.

A PAX five strong posted for #ThePunisheRVA and we went after it like so:

Mosey to side yard for COP – SSHs x 15, Don Quixotes x 15, Imperial Walkers x 15, and Forward and Backward Arm Circles each x 10.

Jog to front green for 13 Acres Baker’s Dozen involving thirteen exercises: Squat, Merkin, Hello Dolly, Alternating Lunge, Wide Grip Merkin, Rosalita, Squat Jump, Close Grip Merkin, Freddie Mercury, Step Behind, Carolina Dry Dock, Flutter Kick, and Mountain Climber.  Thirteen rounds of exercises.  First round, complete 13 Squats and 7 of the other exercises.  Second round, 7 Squats, 13 Merkins, and 7 of the remaining exercises.  And so on.

Stay in place for Child’s Pose, Cobra Pose, and Downward Dog.  Hop up and jog around the front of the school yard back to the ShovelFlag.

Moleskin:

We gave a shot at completing the workout above back in April and had to stop before we finished.  We got through it today due in part to a shorter warm-up and faster pace.  Nice job fellas.

Heading home on foot following the workout, there remained five flat dry spots in pentagon shape where we’d completed over 1270 exercises, each, this morning – crop circles for sure.

Regular lineup of workouts this week.  Honeydo leading the PAX tomorrow for his first Q effort.  Social time in TYA’s yard this Wednesday following an afternoon Hill Run.

Good discussion about BRR – solid spreadsheet sent around to BRR participants by TYA taking into consideration everything but the impact of the mountainous terrain on lighting at sunrise and sunset.  Also looking forward to being chased by mountain dogs at midnight.

Happy Monday!

An eager group of eleven posted at the former 13 Acres property for this week’s episode of The Punisher.  The rain held off long enough for the PAX to finish the following:

Mosey around the front parking lot for the initial COP including:  Imperial Walkers x 25, SSH x 25, Moroccan Nightclub (borrowed for RVA) x 50, Prisoner Squats x 25, and Plank Dips x 10.

Jog to the school’s outdoor pavilion for:

Whole Lotta Rosie (another borrowed for RVA) – Mountain Climbers x 30, LBCs x 42, Mountain Climbers x 30, Russian Twists x 39, Mountain Climbers x 30, and Flutter Kicks x 56 – then Bear Crawl to the pavilion shed, jog over to Hermitage Road and back around to the parking lot entrance, and Zombie Walk back to the pavilion.

Mucho Chesto (final borrowed routine for the morning) – Merkins x 10, Werkins x 10, Clerkins x 10, Staggered Merkins each side x 10, flip over to Dead Cockroach until all are done round 1, then flip back over and go another round followed by the Bear Crawl, jog, and Zombie Walk loop again.

Whole Lotta Rosie once again followed by the Crawl, jog, and Zombie Walk.

Lindsays / 40s – starting with World War I sit-ups along with Dips using the picnic tables at the pavilion.  This final routine was interrupted for a mosey back to the Shovel Flag.

Moleskin:

Welcome Paul Brooks – FNG.  Regular workout lineup for the week plus Hill run again Wednesday afternoon and trail run next Sunday.  Next Wednesday’s Hill run will be followed by a beverage at TYA’s house – this will serve as our second F for August.

A great group of 8 showed for our Monday morning offering.

The THANG:

Mosey to the northwest territory for the start-up COP – SSH x 25, LBCs x 25, Don Quixote (full extension) x 20, Forward Arm Circles x 15, Backward Arm Circles x 15.

Jog to the soccer field for the Merkin ladder – high knees for the length of the field for 20 Merkins, butt kickers back for 19 Merkins, rinse and repeat the runs and Merkins, reducing the count by one each time, until all have climbed down the ladder.

Stroll to the bus circle for Plank Indian “Run”.  Line up in Plank.  Guy at the back completes Bear Crawl to the front.  Repeated until PAX reached the end of the bus circle.

Hit the grass for the Dirty MacDeuce.  Twelve Carolina Dry Docs followed by 12 Flutter Kicks and 12 Mountain Climbers – all in cadence – constituting one set.  Completed 4 sets total – 12 second countdown between sets.

Mosey to the edge of the front parking lot for several Minutes of Mary plus some stretching.

Moleskin:

Good to jump back in following vacation.  Bleeder was just back from a trip as well.  YHC failed during the cadence count a couple of times, though, and appreciates the gentle reminders from the assembled PAX.

Announcements-

Regular lineup of workouts this week plus some scheduled runs.

Slots available still for October Rugged Maniac – check with TYA.

Eight posted for this morning’s #ThePunisheRVA under a clear sky and 66 degrees – effectively 70 and sunny.

The Thang:

Slaughter Starter – 20 Burpees OYO

Mosey to school sideyard for COP – 25 LBCs, 25 Imperial Walkers, 15 Forward Arm Circles, and 15 Backward Arm Circles.

Jog to grassy knoll near school entrance – High Knees about a third of the way around the knoll and lunges the rest of the way.  Plank and wait.

Jog to front schoolyard for Super Twenty-One (thanks NC).  Start with one Merkin and follow with one WWI Sit-Up (aka Supine).  Follow with two Merkins and two Sit-Ups.  Add one per round until 21 are completed.  Break after round 5 for 21 Slow Squats, after round 10 for 21 Side Lunges, after 13 for Mountain Climbers, after 16 for Alabama Prom Dates, and after 19 for Crab Cakes.

Mosey a short way in the direction of the parking lot for a yoga / stretch medley – Child’s Pose, Cobra Pose, Downward Dog, and several hip stretches.

Return to ShovelFlag for COT.

Moleskin:

We traded humidity for dew this morning.  There were no complaints.

Significant Tomato traffic this morning.

TYA has a couple of open Rugged Maniac slots – race is 10/10/15.  BRR is full.

Regular lineup of workouts this week.  Several run options also.

A PAX of 11 assembled for this morning’s version of #ThePunisheRVA.  It went down like this:

Mosey to south lawn for initial COP – 25 x Don Quixote, 25 x Imperial Walkers, 20 x Arm Circles (forward and back), 20 x Ball Dippers.

Jog to the back soccer field for:  High Knees over, Butt Kicker’s back, down and back twice more at increasing intensity.

Saunter around the school to the front parking lot for the Prison Cell workout.  Pick a parking place for a series of exercises – all exercises completed within a single parking space.

Round 1 – Windshield Wipers for time, 25 x Prisoner Squats, 25 x Merkins, 50 x LBCs, 25 x SSH, and hold Al Gore until all are finished.

Round 2 – Bear Crawl for time, 25 x Side Lunges, 25 x Carolina Dry Docks, 50 x Flutter Kicks, 25 x Jump Squats, and hold Al once again.

Round 3 – Side Walk Plank for time, 25 x Lunges, 25 x Wide Grip Merkins, 50 x Freddy Mercury, 25 x High Knees, and Al.

Round 4 – Windmills for time, 25 x Wide Squats, 25 x Close Grip Merkins, 50 x Hello Dolly, 25 x Hop Forward / Lunge Back, and Al.

Round 5 – Crab Walk up and back for time, 25 x 180s, 25 x Wide Grip Carolina Dry Docks, 50 x Rosalitas, 25 x two count Mountain Climbers, and, once again, Al Gore.

Jog 30 feet to the ShovelFlag for COT.

Moleskin:

Great attendance this steamy morning.  Good to see Shortcut (Robert) from F3 Hotlanta – welcome brother.  Good to see UTI this morning also (and the rest of you fellas).

PAX discussed various running options during the week in preparation for BRR – option this Wednesday at U of R and another trail run on Sunday near the James River.

Contact TYA if you want a slot for the October Rugged Maniac race.

TYA has invited the F3 Richmond crew to socialize at an open house he’s having next Monday – this event would replace our social event otherwise scheduled for next week.  TYA can provide some details.

Regular schedule for the rest of the week.  Sign up for Q slots!

A spirited PAX, 10 strong, posted for the latest installment of #ThePunisheRVA.

The THANG:

Short Mosey to west schoolyard initial COP with 25 x SSHs, 25 x LBCs, 25 x Don Quixotes, and 25 x Imperial Walkers

Jog to front field for additional warmup – high knees covering the width of the school gym and back, then butt kickers across the width and back.

Jog to southeast corner of school grounds for first workout round – 10 Burpees, 20 Merkins, 30 Prisoner Squats, and 40 Flutter Kicks.

Run into Ginter Park neighborhood – to corner of Gloucester Road and Laburnum Avenue for round two – 10 two-count Mountain Climbers, 20 Carolina Dry Docks, 30 one-count Side Lunges, and 40 one-count version of Freddy Mercury.

Complete a lap south on Gloucester, west on Wilmington, and back north on Hermitage to the school grounds stopping along the way for additional rounds – alternating these exercises except replacing the Freddy Mercury with the Pole Smoker using the barricades along Wilmington.  Eight rounds total.

Following the last round, PAX performed a fly by of the one week old workout group sharing our AO.  Rolled out some Curb Crawls, Wide Grip Carolina Dry Docks, and Flutter Kicks.

Mosey to Laburnum-side parking lot for COT.

Moleskin:

Nice morning for a tour of Northside median strips.  We got a mile of running in along with a good number of exercises.

YHC received feedback on my Don Quixote technique.  Thanks.

PAX pleaded ignorance concerning instruction for the Curb Crawls.  YHC thought instructions were presented clearly.  We’ll make sure we’re clear the next time we roll these out.

Sorry for the delayed backblast fellas.