Tag: Punisher

So YHC was ready for a hot evening workout with the sun out all day; however, there was a nice breeze to welcome this beat down. Here is what happened on Monday Night:

COP

We start with 10 SSH, 10 DQ, 10 Helicopters and we mosey to exercise bag.

THANG

We pull out the exercise Bands and exercise cards with rice counter weights in ziplock bags. Lockjaw panicked and thought we had to counts the grains for the number of reps…thankfully this was not the plan what was the plan was an 8 station Tabata and you worked out for 8 reps of 20 second exercise to 10 second rest repeat until you reach 4 minutes. These were the stations: Station -1 – 10 Hand release merkins then plank for the remaining time in 20 seconds. Station 2 – Shoulder exercise with the bands. Station 3 – Flutter Kicks. Station – 4 Squats. Station 5 – LBC’s, Station 6 – Lunges, Station 7 – Bicep Curls (with Bands) and Station 8 – Side Twists.

We had music for this workout; however, YHC left the speaker at home so music and cadence was quieter. So the mumble Chatter was abundant, and we often workout through the rest period. This made the workout hard and we all got a good sweat going this fine evening.

Namerama, Numberama, YHC took us out in prayer.

Moleskin

SO YHC missed his sign up for Punisher earlier this month, so this report was critical. We talked about the Wendy’s commercial in the 80’s – Wheres the beef? with Wendy’s hence the title to the back blast tonight. Have a great week gents.

It was an honor to lead this evening and I will see you in the gloom…Cheers…CB!

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.

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.

Four gluttons arose from the humidity to challenge themselves in the name of this the most recent version of The Punisher. Temps were a steady sunny and 70, plus or minus 30. According to the Arabian Desert Foxes burrowing away from the heat, this is more or less what happened:

Mosey to the far back corner along Hermitage under the big oak tree for the COP:

DQs
Dead Man Hang
Hillbillies
IWs
SSHs
HRMs

Honor Your First Partner – 1st man runs around the soccer (football) goal, returns to the shade. 2nd man does an exercise.

3 rounds of ’mercans
3 rounds of reverse crunches
3 rounds of squats

Mosey to the Covered Benches – Honor a Different Partner

1 round of derkins
1 round of incline ’mercans
1 round of dips

1 round of LBCs
1 round of WWIIs
1 round of snow angels

Mosey to the Parking Lot. (It’s actually about 95, so FIFA rules require a water break.)

Honor Your Partner – Round 3 (pick a 3rd different partner)

1 man runs to the corner, ‘round the bend, and back to the shade
2nd man does squats. 3 Rounds.

Mosey to the School Wall – No Partner. EMFHS.

Three of the PAX pick one exercise each. Each PAX starts with their own exercise and the fourth man runs as the timer. Rotate through each of the three exercises and the run.

Round 1: flutter kicks, crab cakes, APDs, run

Round 2: monkey humpers, Suzanne Summers, LBCs, run

Round 3: dying cockroaches, squats, something else, run

Round 4: burpees, arm circles, donkey kicks, run

Mosey back to the VSF / Shade in the parking lot for some yoga/Mary.

Pop open a cold orange soda, grab a popsicle, and share numbers, names, and some good vibes with some amigos.

Announcements:

Breaking Bread needs two days covered this summer – July 24 and August 28. With 24 dinners to cover each year, it would be excellent to have some new blood jump in. Please sign up!

Let’s put together some good thoughts for J’Ville and his back.

NMS:

With temperatures close to 100 this afternoon, pre-workout texting focused on bringing water, much like the Euro soccer matches that now have a mandatory water break. That prompted cracks about bringing oranges for halftime, and before the PAX knew what hit them, one PAX showed up with popsicles, and the Q showed up with orange soda. Mmmm. Good stuff after a super-sweaty beat down.

Nice to have Hutton back out there. Hope the healing continues. Keep the PAX posted on the winning tattoo suggestion.

UpChuck spits the bit.

A mighty five, undeterred by the heat, started the week off right. Based on a sequence of events described by the bikers, dog walkers, and teens enjoying a cool drink, the workout went something like this.

Mosey to the shade for COP, working in EF’s foot slow and steady. Don Quixotes, Helicopters, SSH, Russian Soldiers, and Freddy Mercuries.

Plank position for a quick ring of fire in which the merkin exercise was called and everyone does 10 and then passing it around the ring. Such favorites such as diamond, wide, normal, hand release and something else kicked us off with a solid 50 reps.

To the front of the school to find a little shade. Beast was called and off we went. Right obliques, reverse crunches, heels to heaven, left obliques, copperhead squats, and carolina dry docks.

BTTW for a round of chicken peckers.

Slow mosey to the bus loop for 11s. Jump squats and then cross the bus path and perform 4-count American Hammers. Exercises crossing the path included bear crawl, crawl bear, lunges, reverse lunges, and broad jump.

Around to the back of the school for a Triple Check. BTTW, elbow plank, and run to the fence around the old building and back.

Off to the garden shelter for Lindsays. Exercises include 2-count flutter kicks and dips.

Making our way to the side we found a small patch of shade for some Mary. YHC called an exercise that we all performed and passed it around. Exercises included Box Cutters, APDs, Rosalitas, WWII, and Freddy Mercuries.

EF Hutton took us out.

Moleskin:

The Punisher group is always up for any workout that comes their way. Today, the weather was as equal a challenge with the heat.

It was great to see EF Hutton back out there and picking up where he left off.

Thank you for letting me lead!

Lockjaw

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

We started with usual warm-up routines.  We did this for 5 min on my watch.  I hate counting.  Next, we did Modified Homer Dora: 100 burpees (10 burpees, then run about 50 yards), 200 LBCs (20 counts, then jog about 50 yards), and finally 300 sumo squats (30 counts, then jog about 50 yards).   We worked as a team.  So, we had to wait for the PAX to complete each set before moving on to the 200 and 300!  Wrap up with side-straddle-hops to the 45 min.   Good job fellows.  I hope you like my first Q.  

YHC had a plan this evening with the F3 Beatdown deck see below:

COP

Mosey to the lot at the side of School and circle up for 20 SSH, 10 DQ’s, 10 4ct helicopters, 15 Imperial Walkers, 20 4ct American Hammers, 10 4ct LBC’s, 10 Reverse scorpions, 10 scorpions, 20 merkins.

THANG

So we mosey t the corner of the building and with 8 Pax we divide into 2 groups of 4, we have 4 cards drawn from the deck and YHC discarded one that would not work for the stationary routine. So we set up 3 stations and 1 person running the lap around the yard as the timer. Station 1 (S1) – Squat Thrust (so we did not have a coupon for this one so Upchuck acquired 2 road cones to use) many reps were possible for this station as a result. S2-Alternating Side squat, S3 Lunge Walk 100 M, S4 run the lap. Initially we set this a a triple check to do each station 3 times; however, we kept going for 5 times and we ran out of time as we needed 3 minutes to stretch.

Mary

We stretch for 3 minutes. YHC led this to be sure the legs were stretched out after this leg concentration today.

COT

Numberama, Namerama Lockjaw took us out in prayer.

Announcements – Sign up for Breaking bread as we still have a couple of slots left in June and July. Look at Q-sheet to sign up and follow up with Upchuck to confirm.

It was an honor to lead this evening and promise to have a full body workout next time. SYITG – CB

Four evening warriors resisted the lure of the Nap Sack for today’s evening edition of The Punisher. According to the ladies trying not to stare too long, here’s more or less what happened:

COP:

SSH’s x 50 (4 count)
1 mercan
Dead man hang
2 mercans
IWs
3 mercans
Jazzercise
4 mercans
Hillbillies
5 mercans
FKs
6 mercans
Something else
7 mercans

Mosey to the Baby Trees for Touch a Tree:

10 – squats
8 – Rosalita’s
6 – burpees
4 – reverse crunches
2 – something else

Mosey to the Parking Lot for a Baby Beast between parking spaces

1 – Lunge between spaces. Freddie Mercuries
2 – duck walk between spaces. Jump squats
3 – bunny hop, invisible jump rope
4 – polar bear, Freddie mercury
5 – Bernie sanders, something else
6 – Walk, box cutters

Mosey to the Front Porch for a Four Check

1 man runs the loop
Round 1: Carolina dry docks, side lunges, LBCs
Round 2: mercans, squats, WWIIs

BTTF via Native American Bear Crawl

Number-am-a, Name-a-Rama, YHC took us out.

NMS: great group out tonight. Nice to have Forty Whacks back. TBD whether he is full time naked hands or he goes with gloves. Only those who post will know. Also, nice to see Homer is a 3+ Day per week regular. He’s hooked. This makes YHC happy.

Announcements:

Buy a shirt. Make a doctor smile. Do so this week.

Memorial Day make your plans for 7 a.m. Join F3’s own HoneyDo & Co. with our first full Convergence in some time. It’s going to be so epic, Hardywood might drive in from The Courthouse.

Breaking Bread has open slots in June, July, and August. As you all know, this is a great way to carry the 3rd F into the community. We do 2 nights every month. Please take a look at the Q sheet, grab a pal or your family, and pull together a delicious dinner for some very appreciative people. Thank you in advance.

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.