Author: Chum Bucket

  • Swamp nether avoidance

    Four regulars and an FNG posted for yesterday’s Punisher. Heavy rain at the start of the workout, but matters cleared up long enough for 45 minutes of action.

    Startup of warmup with E.F. Hutton and YHC with additional PAX members arriving via clown car a few minutes after start. COP with 25 x Side Straddle Hops, 15 x Imperial Walkers, 20 x Helicopters, 15 x Don Quixotes, 15 x Hillbillies, 15 x Russian Solders, and 25 x Arm Circles (small only, forward and reverse).

    Mosey around the school to the outdoor classroom for a Jack Webb-style sequence with Decline Merkins and Dips. Began with 1 Decline Merkin and 4 Dips and, adding 1 more Merkin each round maintaining the same ratio of one to another , worked our way to 10 Decline Merkins and 40 Dips.

    Continue the mosey to the playground for a second Jack Webb-style sequence with Jerkins and Unweighted Overhead Presses. Began with 1/4 and ended with 10/40.

    Relocate to the nearby blacktop for Plank medley with a little more jogging. Line up, with social distance, at the edge of the blacktop in Straight Arm Plank. First guy runs to the map of the US of A painted on the black top, puts a foot on a state beginning with “A”, calls out its name, and runs back to the group. Where no state starts with the letter, find one that has the letter in the name, or a city with the name, or whatever. Worked our way through the alphabet and through Plank variations – Elbow, alternating raised arms, and Reverse, to name a few.

    Jog around the school to the covered area for some quick Mary. Take turns calling out the name of a childhood pet and all PAX spelled the pet’s name in the air using our feet and tracing the air in block letters. Finish one round and lunge to the nearby concrete circle within the parking lot for COT. YHC took us out.

    YHC appreciates catching up with E.F. Hutton at Punisher for most of the summer. Glad to see Tricycle and Animal back out after a few weeks off and also glad these guys brought out FNG Flea. Welcome Flea!

  • Birdwells

    A PAX of five gathered in the rain at Pouncey Tract Park for GridIron. Moist mosey from the parking lot to the adjacent football field for startup COP. Minutes into our warmup, our sixth member arrived, having completed a pre-workout run. Warmup with 25 x SSHs, 20 x IWs, 15 x DQs, 15 x Helicopters, 10 x Suzanne Somers (each side), and 10 x Arm Circles (big only, forward then back).

    Relocate to the nearby picnic pavilion for six man Dora. Two guys run while four complete reps, collectively working through 300 Merkins, 400 Squats, and 500 SSHs.

    Longer mosey across the park and past the newest Pickleball courts to another picnic shelter for a Lindsay involving Dips and Step Ups. Move to the Pull Up bars for a round of Flexed Arm Hangs (held Pull Up) with rotating count. Start with two second hold and add two more seconds each time. Made it around past 14 seconds, finishing with a free form, last-man-holding round.

    Jog back through the park and across the footbridge to the new playground area. Find a spot on the new rubberized surface for 10 minutes of LBCs – completing a called number of LBCs and finish with a few seconds of rest before the next round. Fifty reps in rounds 1 and 2, 60 reps in rounds 3 through 8, 70 reps in round 9, and 75 reps in round 10. Dead cockroach between most rounds, but feet down after rounds 3, 6, and 9.

    Figurative slide to the nearby picnic pavilion (third such stop for the morning) for partner rotation with Abyss Merkins and Invisible Jump Ropes. One man starts with 5 Abyss Merkins while the other completes 20 Invisible Jump Ropes. Each man in each team completes both exercises. Retaining Jack Webb-inspired ratio, complete 6 and 24 in round 2, and so on until 10 and 40 completed.

    Return to the parking lot and assemble at the side of the concession building for final partner rotation. One man starts with one Burpee and holds a Plank while the other man completes 10 Donkey Kicks. Complete three rotations.

    Finish on the wet ground of the football field with 30 x APDs under Attila’s cadence. COT in place and Attila took us out.

  • Score

    Three of us posted for this week’s Punisher. Warmup in the parking lot – one guy runs a lap while the others complete Invisible Jump Ropes – one rotation. Regain the triangle for IWs, DQs, and Helicopters. Move the triangle to the grass for Suzanne Somers, Front Scorpion Kicks, Scorpion Kicks, and Arm Circle medley.

    Mosey around LHES to the bus loop for curb crawls with Crawl Bear across the lane to complete five Carolina Dry Docks. Back across by Crawl Bear for four. And so on until done.

    Shift to the grass for Twenty by Twenty involving 20 reps of 20 exercises: Merkins, Forward Lunges, APDs, Unweighted Shoulder Presses, Jump Squats, Hello Dollys, Right Side Plank Dips, Copperhead Squats, Left Side Plank Dips, Rosalitas, Diamond Merkins, Mountain Climbers, SSHs, Side Lunges, WWII Sit Ups, Scorpion Dry Docks, Plank Jacks, Box Cutters, Freddie Mercuries, and LBCs.

    Jog to the playground – one guy completes six Jerkins while the others hold Straight Arm Plank – complete rotation. Round two – same, but with Elbow Plank. Round three – same, but with Reverse Plank.

    Mosey around the school to the west side for Triple Check with People’s Chair, Straight Leg Crunches, and a mosey to Hermitage Road and back. Finish with a few minutes of stretching and COT.

  • Aids to Navigation

    Apparently in search of a little heat and humidity, eleven posted for Saturday’s GridIron. Warmup at the empty end of the parking lot with Invisible Jump Ropes x 25, Don Quixotes x 15, Hillbillies x 15, Helicopters x 15, Suzanne Somers x 10 (each side), Alabama Prom Dates x 25, and….Arm Circles.

    PAX divides into three groups – two with four guys and one with three. Each group picks an animal name – on this day, these were Honey Badger, Rabbit, and Dog. One guy from each group completes two burpees and then jogs towards the main park entrance finishing 20 two count paces, calls out the group’s animal name, then hits the ground for Little Baby Crunches. A second guy completes American Hammers until the first guy calls out the animal name, then hops up and jogs to join the first guy in LBCs. The other guy/guys choose between Walking Imperial Walkers and Walking Russian Soldiers, continuing these movements to the spot where the other team members are completing LBCs. Rotate. We continued this sequence around the AO during the morning’s workout. YHC admits initial instructions for this were poor, but somehow the PAX figured it out or at least appeared to do so.

    At our first stop – the bus entrance for Short Pump Middle School at the southwestern edge of Pouncey Tract park – we completed a Lindsay (always 40 reps) including Wide Grip Merkins and Reverse Crunches. Started with 30 WGMs and 10 Reverse Crunches and adjusted our rep count by five reps until we completed 10 and 40 after five rounds.

    Second stop at the southwestern entrance to the Middle School. Completed a 21-15-9 sequence with Plank Rows (two count), Plank Jacks, and Crab Cakes (two count). Complete 21 reps of each for round one, 15 for two, and nine for the final round.

    Third stop at the front of the school for 11s with Donkey Kicks and Curtsey Lunges (two count and with a hand flourish if desired).

    Abandonment of rotating PAX movement method for true mosey back to the start. Finish with Ring of Fire with picnic table dips. COT and Attila took us out.

    2nd F – Parking lot coffee at Einstein’s followed.

  • Yes 70, but much more

    Four posted for the Punisher this week. Eyeing the forecast for a heat index in excess of 105, YHC let the regulars know we’d be seeking shade and limiting the workout to 30 minutes. The forecast proved accurate and we kept to the plan with the following:

    Moment in the sun – lap around the parking lot and COP on the pavement with 25 x SSHs, 15 x IWs, 15 x DQs, 15 x Russian Soldiers, 15 x Helicopters, and some Arm Circles. Found shade next and completed round of 11s with Carolina Dry Docks and Squats. Followed with a Lindsay alternating LBCs and Hello Dollys. Next up was a Dealer’s Choice around the square selecting a chest exercise for round 1, leg exercise for round 2, and core exercise for round 3. Remain in place for three Merkin Ring of Fire rounds and finish with LBC variations and some stretching. Mixed in was some brief Bear Crawl, Crab Walk, and Burpee activity.

    Finished at 30 and YHC took us out. Have a good week.

  • Punisher Digest – 7/6/2020

    Three posted for Punisher on 7/6/2020. Animal and Tricycle made it back for a second week. Completed a 21/15/9 in the front driveway, a Triple Check from the school wall, and finished with some Mary and stretching in the shade.

  • In the cards

    Tricycle returned to F3RVA on Monday after along with his 2.0, FNG Animal – giving us four for the day. COP with 25 x SSHs, 15 x IWs, 15 x DQs, 15 x Helicopter, 15 x Russian Soldiers, 10 x Suzanne Somers (each side), and Arm Circles.

    Find nearby shaded grass for Deck of Death with Box Cutters for Clubs, Imaginary Jump Ropes (two count) for Hearts, Squats for Spades, and Merkins for Diamonds. Reps per card range from 2 to 14 (Aces). Did not check deck to determine if any cards were missing, but few, if any, are missing.

    Mosey to the school wall for Wall Medley. One guy runs into the school yard and back while the others hold People’s Chair. All take a turn running. Second round – 3 Donkey Kicks followed by Plank while taking turns running. Third round – Wall Planks while taking turns running.

    Stretching and COT and YHC took us out.

  • Cheerleaders

    Two of us posted for this week’s Punisher. Mosey from the parking lot under to the shady front yard for warmup with Invisible Jump Ropes, IWs, DQs, Helicopters, and Russian Soldiers.

    Move northeast to the edge of the bus loop and take a knee in the grass for traditional Jack Webb plus a chaser. One Merkin, four Shoulder Presses, and eight Arm Circles for round one. Add a Merkin and maintain the same ratios for the other exercises in later rounds. Finish with 10:40:80.

    Mosey down the bus loop and past some kind of adult cheerleading group to the playground for Jack Webb #2 but without a chaser with Swingset Jerkins followed by Plank Rows (single count).

    Jog to the outdoor classroom for Jack Webb #3 with Curtsy Lunges (two count) and Standing Single Leg Presses (one foot on the picnic table bench).

    Return to the front parking lot for final Jack Webb with Hello Dollys and LBCs. COT and YHC took us out.

  • What is pickleball?

    From Wikipedia: Pickleball is a paddleball sport that combines elements of tennis, badminton, and table tennis. Two or four players use solid paddles made of wood or composite materials to hit a perforated polymer ball, with 26-40 round holes, over a net. Henrico County has invested heavily in facilities for this activity at Pouncey Tract Park. Alas, the nine of us posting on Saturday had nothing to do with that. Instead we did this:

    COP with 25 x Imaginary Jump Ropes, 20 x Helicopters, 15 x Don Quixotes, 15 x Imperial Walkers, and an Arm Circle medley.

    Mosey to the sidewalk in front of the Middle School for Super 21 with Merkins and WWII Sit Ups. One Merkin followed by one Sit Up for round one. Round two – two of each, and so on through 21 reps of each. Breaks after 5, 10, 15, and 19 reps with 21 reps of other exercises including Mountain Climbers, Crab Cakes, Squats, and LBCs.

    Mosey around the school to the bus shelter and grab a set of poles for 15 x Pole Smokers and 15 x Plie Squats. Finish three sets.

    Jog down the bus lane towards Pouncey Tract Road and grab a spot adjacent to to the curb. Lunge Walk across the driveway to the opposite curb and complete 21 Rocky Balboas (single count). Lunge back and complete 20, and so on down the ladder until a single rep is finished.

    Move to the bleachers for PAX count Dips. Take turns counting out 15 Dips completed pan-PAX with quick breaks between sets. Nine rounds finished.

    Sprint across the football field and return to the parking lot for a final circle with an LBC medley and a little stretching. COT and YHC took us out.

    Nice work guys.

  • Not punishment

    Two showed for this week’s Punisher. Mosey around the school driveway for COP with 25 x Invisible Jump Ropes, 15 x Helicopters, 15 x Don Quixotes, 15 x Russian Soldiers, and Arm Circles.

    Continue the mosey into the Laburnum-facing, tree-covered school yard for a deconstructed, all-Burpee Half Beast. Complete six Burpees and follow with 40 mobile Imperial Walker steps across the lawn. At this new point, complete six Burpees again and 40 IWs back. Finish 18 rounds for 108 Burpees while covering about 300 yards of ground.

    Hit the grass for Lindsays alternating Hello Dollys and Flutter Kicks (two count). You know – begin with 30 of one and 10 of the other and adjust by 5 reps. Follow with Elevens alternating Curtsey Lunges (two count) and Slow Squats. Finish with Merkin Medley starting with 11 reps and finishing with 1 rep and working through Merkins, Wide Grip Merkins, Close Grip Merkins, and Carolina Dry Docks.

    Remain in the grass for a few minutes of stretching then return to the parking lot. COT and YHC took us out.