Author: Chum Bucket

  • Recipes from the internet

    Six posted for the most recent Punisher. Mosey to the side yard for COP – SSH 21s (count 5 and no counting for the remaining 16, else Burpees – there were a few Burpees), IWs, DQs, Russian Soldiers, Merkins, APDs, and Arm Circles.

    Lunge across the grass to the outdoor classroom and spread out among the picnic tables. Ten rounds of 15 Dips with short pauses between sets.

    Mosey to playground for a Triple Check – one guy holds Elbow Plank and another completes LBCs while the third finishes 10 Jerkins on the swing set.

    Bataan Death Crawl (F3 Exicon) up next. Line up and begin slow Bear Crawl around the perimeter of the soccer field. Last guy in line completes five Burpees then runs to the front of the line, tagging the last guy in line on the way. Next guy does the same. Everyone gets one turn.

    Found a soccer ball and everyone took a turn at a penalty kick. All were successful with varying degrees of kick velocity. No punitive Burpees needed.

    Jog around the side of the school to the tree-covered front yard for Lindsays – alternating between Reverse Crunches and Box Cutters.

    Find the nearby wall for a brief People’s Chair. Hit the ground for a few minutes of stretching. YHC took us out.

  • Multitasking

    Nine posted for this week’s Punisher. Meet up in the Holton for a few minutes of conversation, then mosey to the nearby tall grass for Circle of Pain with 20 x Imaginary Jump Ropes, 15 x Don Quixotes, 15 x Imperial Walkers, 15 x Helicopters, 10 x Suzanne Somers (each side), 25 x Alabama Prom Dates, and 20 x Arm Circles (small only, forward and reverse), with three Burpees before each of the exercises.

    Restart mosey across the front parking lot and into the grass near the front of the school for Deck of Death. Pick a card from the deck that will be the sole Burpee card, then bury that card back in the deck with the card that followed that card indicating the number of Burpees. Turn cards one at a time, completing reps as indicated by the number on that card, but with face cards representing 11 through 14 reps (Jack through Ace). Exercises: Diamonds – Merkins, Hearts – Side Straddle Hops, Clubs – Squats, and Spades – Reverse Crunches. Kept the Jokers in the deck and took a lap of the lot when these were turned.

    Find the nearby school wall and divide into three groups for a Triple Check. One guy holds People’s Chair, the second guy holds an Elbow Plank, and the third guy runs to Laburnum Avenue and back. Three rounds.

    Finish at the wall with all holding People’s Chair – with a few PAX members taking turns counting while we hold basic Chair, Chair with right leg up, and Chair with left leg up.

    Move to the grass for a Ring of Fire, then flip over for a few minutes of stretching. Circle of Trust and YHC took us out.

    Welcome FNGs Smokey and Plea Bargain who found out about F3 and found their way to the workout – both live in the neighborhood adjacent to LHES. Hope you keep coming back.

  • Tall grass, short grass, legal grass

    First Punisher after July 1st hosted seven. Mosey to the tall grass on the western edge of LHES for starting COP with SSHs, DQs, IWs, Helicopters, Suzanne Somers, Rosalitas, and Arm Circles. Mosey through the nearby tree line to the elbow in the gravel road entering the property from the west. Complete six rounds of a mosey to the road entrance and back, completing 50 Carolina Dry Docks after each run to complete a 1K run with 300 total CDDs.

    Relocate to the outdoor classroom’s picnic tables. Spread out and complete, OYO, 20 Dips, 20 Step Ups (10 per leg), 20 Dips, 20 Step Ups, and finish with 20 Dips.

    Jog around the school to the shade on the eastern edge of the school property for core-based Jack Webb. Someone has a name for such a thing. I didn’t go Googling. Anyway Jack Webb – ab version – with one WWII Sit Up and four Reverse Crunches. Maintaining the same ratio, add reps – 2:8, 3:12, and so on – finishing with 10:40. Break up the action with APDs in a couple of instances.

    Move to the wall and line up in People’s Chair. One guy completes five Donkey Kicks, holds a Plank while the next guy completes his Kicks, then hops up and holds Chair. Ran through this a few times. Finish with stretching, then COT.

  • Clara Peller

    A PAX of four posted for the most recent Punisher. At the specified time, escape the parking lot and square up under the nearby trees for COP with Imaginary Jump Ropes, Imperial Walkers, Don Quixotes, Helicopters, and Arm Circles – maybe something else, too.

    Find the sidewalk with three guys Lunge Walking east to the corner while the remaining guy runs to the corner and back. Take turns. At the corner, square up again for Elevens with WWIIs and Box Cutters.

    Relocate to a spot between the little trees for a Starfish variation with reps of Wide Grip Merkins, Jump Squats, Back Lunges, and Shoulder Taps at each of the corners.

    Move to open ground for a Quadruple Check with four rounds while taking turns with a mosey, APDs, Elbow Plank, and LBCs. Shift once again to the little trees with PAX choice of short Bear Crawl to nearby trees with Burpees or Squats at each tree depending on circumstances (you’d have to be there).

    Popsicles and water and COT to finish.

  • Passing the mic

    Ten posted for the most recent GridIron including eight regulars and two visitors from Harrisburg, PA – glad to have you Ten Speed and Zero Turn. This one happened Hot Potato-style.

    Gypsy lead. Mosey from the parking lot to the grass between our pull up bars and the pickleball courts for COP including some of our go-to warmup exercises. Follow with Elevens pairing Pull Ups and Dips along with a short jog between the bars (Pull Ups) and picnic tables (Dips).

    Lighthouse tagged. Mosey to the Grassy Knoll near the bars for 10 Minute of Burpees as usual – complete as many Burpees as you wish within a minute and follow with a short break for the rest of that minute. Repeato – nine more times.

    White Deer up. Remain on the hill for ten rounds of Merkins with ten reps each round. Follow with ten rounds of WWII Sit Ups with ten reps each round. Few seconds between each set for all of these.

    Zero Turn and 10 Speed step in and show us some new moves (new to the guy preparing this chronicle). Start with Motivators. Complete a called number of reps of SSHs, SSHs with half motion with arms, SSHs with no arm motion, and Jumps/Hops. Complete the same number of reps of each back to back moving instantly to the next number of reps. Recollection was we worked backwards from five reps. Finish with Bat Wings. Complete called reps of Forward Arm Circles, Backward Arm Circles, Front Seal Claps, and Overhead Claps. Last one was a burner. Thanks for sharing these.

    Pinto up. Mosey to Striker Park and complete Four Corners rounds with Mary moves – five reps corner one working up, by five, to 20 reps at corner four. Round one – Flutter Kicks. Round two – American Hammers. Round three – LBCs.

    Return to the parking lot for a few minutes of stretching. Pinto took us out. Thanks for visiting us guys. Correct in the comments if we missed something or someone.

  • Ground is wet – must be Saturday

    Fifteen gathered for Saturday’s GridIron. Short mosey up the driveway and oval up on the pavement for warmup with SSHs, IWs, DQs, Squats, and Arm Circles. Clear the driveway for a few late arriving PAX members early in the sequence.

    Move off the pavement and into the park to the nearby bars. Break into three groups of five and take a position on the perimeter of the bar box. One guy from each group finds a bar, completes one Pull Up, then holds the pull while PAX, from Plank position, counts down from 12. Switch guys and do the same until all have gone. Two more rounds, holding for 11 and ten seconds, each.

    Mosey back to the parking lot and YHC grabs a Disc Golf disc from the vehicle. YHC picks targets across the AO while the PAX takes turns throwing to the target. Three Burpees per miss and three Squats for a hit. Rules adjusted as we progressed, including adding a Burpee to the count after each miss, but with a reset after a hit. If the disc was lost on a roof or in a drop inlet, we would have followed with 75 Burpees – but avoided this.

    Made it to the bus shelter behind the nearby school and completed three rounds of 25 Pole Smokers, 20 Plie Squats, 25 Box Cutters, and 30 count People’s Chair.

    Disc throws, again, along the school to a traffic island in the front. Circle up for Jack Webb variant with Merkins, Carolina Dry Docks, and Arm Circles completed in a ratio of 1:4:8. We made it to 8:32:64 before moving on.

    Disc tosses back across the football field to the main parking lot. Oval up for a few minutes of stretching. COT and Attila took us out.

  • Squat and curls

    Most recent Punisher started and finished at Strangeways on Dabney Road. Nice afternoon for a social.

  • Don’t make me laugh

    Seven posted for the most recent GridIron installment – again, with rain. Quick warm up mosey through the parking lot followed by startup COP with SSHs, IWs, Helicopters, DQs, and Arm Circles, among a few others. Some jokes were told during the warmup. You had to be there.

    Move to the concrete block wall of the concession stand. Find a spot along the wall and complete 10 Donkey Kicks followed by one PAX member counting down from 15. Complete seven rounds total – one for each participant.

    Return to the parking lot for Jack Webb-style variant with one Squat followed by four Monkey Humpers. Next round, add a Squat rep followed by the same ratio of Monkey Humpers. Work up to 10 and 40 of each.

    Mosey to the bars and find an open one. Complete five Pull Ups and follow with 15 Overhead Presses. Again, seven rounds total.

    Jog to the picnic pavilion closest to the playground and circle around the tables. One guy completes 10 Abyss Merkins while the others complete Imaginary Jump Ropes. Take turns. Finish two rounds.

    Return through the parking lot to the next closest, other picnic pavilion and find a dry spot on a table or the concrete slab for several rounds of LBCs in cadence. Blue Moon led us in stretching. COT and YHC took us out. Sorry if I missed something. Thanks.

  • Chumnastics

    A dozen posted for Saturday’s GridIron. Meeting and greetings were followed by a mosey around the nearby football field to the asphalt high jump area inside the school’s running track. COP there with SSHs, IWs, DQs, Helicopters, APDs, Suzanne Somers, Shoulder Taps, and Arm Circles.

    Relocate to the closest parking lot for a round of Lindsays with Forward Lunges and a core thing YHC can’t remember. One of you guys might be able to recall.

    Move back up the hill and plank up in the track. One guy at a time, complete a 40 yard dash and return to plank. Four rounds.

    Return to the parking lot. For what, I can’t remember. Am sure we did something fun.

    Move to the driveway for Curb Crawls. Crawl across the road and complete 15 Incline Carolina Dry Docks. Crawl back and complete 15 more. Six rounds.

    Mosey across the football field and grab a couple of bricks from the back of YHC’s truck. Pair up. One guy completes a brick lifting exercise with the other completes an exercise without. Several rounds with Overhead Presses, Curls, Bench Press/Flyes with bricks and Bench Kicks, Wall Sits, etc as the unweighted exercises.

    Return bricks to the truck and circle up for Circle of Trust.

    Nice work everyone.

    Announcements:

    A few days left before the deadline for ordering a spiffy, personalized F3 shirt – follow this link to order yours: https://f3.mudgear.com/products/f3-rva-shirt-pre-order

    Watch f3rva.org for details on a Memorial Day Convergence with a 7 AM start.

    Will need volunteers for Breaking Bread slots in July and August.

  • Efengees

    Nine posted for this week’s Punisher. Mosey around to the front parking lot and into the grass for startup COP with SSHs, IWs, DQs, Helicopters, Scorpion Kicks, Suzanne Somers, APDs, and Arm Circles.

    Relocate to the edge of the grass and begin Elevens. Run 30 yards and complete 10 Box Cutters and 1 Flutter Kick (two count). Run back for 9 and 2. Continue until 1 and 10 are completed.

    Mosey to the western edge of the school property and circle up for Super 21. Begin with 1 Merkin and 1WWII Sit Up. Complete 2 of each, then 3, and so on, with the PAX staying together until a final round of 21 reps of each is completed. Breaks taken every 5 or so rounds for a mix of Mary or legs.

    Jog back to the parking lot and grab a couple of red bricks from YHC’s vehicle. Complete several rounds of lifts, including Alternating Curls, Alternating Shoulder Presses, Front Shoulder Raises, etc. Hit the ground for a few minutes of stretching and YHC took us out.

    Good seeing everyone. Welcome to FNGs EZ Lift and 40 Whacks.