Tag: Punisher

Grateful for the Monday night option, EF took the Q.  Here’s what transpired.

Mosey through the sloppy field to the bus loop.

COP (IC)

• SSHs
• Russian Soldiers
• Helicopters
• Copperhead Squats
• Merkins
• Crabcakes
• Freddie Mercurys

Mosey to the back corner of the property

Compounding 4-Corners around perimeter of the city block with Burpee Chaser x 5 at each corner

• Merkins x 20/ Squats x 30/ Mountain Climbers x 40/ LBCs x 50
• Reverso while dropping last exercise each corner

Mosey to Planter Boxes

Planter Box Shuffle

Lunge – Side Lunge R – Lunge – Side Lunge L – all the way through

Quick Mary – Flutter Kicks/ Hello Dollys

Repeato Planter Box Shuffle

Quick set of Monkey Humpers

Mosey to the end of the Bus Loop

Bearcrawl the length of the Bus Loop

Mary

• Box Cutters
• Heals to Heaven
• APDs, Right Leg APDs, Left Leg APDs

Mosey to front of school

Conveyor Belt

• Merkins, People’s Chair, SSHs, Jump Squats, Run

Numberama, Nameorama, COT

MOLESKIN

Never skip leg day.  YHC repeats, never skip leg day.  But it’s also quite acceptable to sneak in 160 merkins and 40 Burpees along the way.  Oh, and abs are important too.  But also don’t forget the cardio.  Best off to just work it all.  Won’t speak for the entire PAX, but YHC felt it everywhere when done.  UpChuck says YHC is developing a reputation.  Pretty sure he meant for being an assassin, but maybe just for being an ass.

ANNOUNCEMENTS

Open spots for Breaking Bread through the spring into summer- see UpChuck or the Q Sheet

Eight men of the darkness assembled in the after work/school Gloom to pound out this week’s version of The Punisher. Temperatures were precisely 70 and sunny, even after dark. According to the toddler running on the basketball court, this is more or less what happened.

COP:

Total bizarre form of SSHs.
Bunch of other stuff.

Mosey to the Building Wall

Do a bunch of stuff, some of it in a circle.

Mosey to the Bus Loop.

Do some toe-tapping on the curbs and a few other things.

Mosey to the Soccer Fields.

Partner up for Dora, albeit an unconventional one. 50 burpees. 50 merchant. 200 squats. 300 flutter kicks. Pass around any extras for the Pax. On the last two rounds do some runs and then suicides through the basketball court, watching out in the dark for the little man who must have thought eight giants had invaded.

Mosey back to the bus loop for a medley of lunges, crawls, and the like.

Mosey back to the brick wall for some partner exercises. 100 donkey kicks and some BTTW for one man. Run + 3 burpees at the turn-around for the other.

Mosey back to the Parking Lot. Number-am-a, Name-a-ram-a, Johnsonville took us out.

NMS:

Solid group for a Monday night. 47 year age gap between oldest and youngest. Solid effort all around.

We had a lucky seven show up for an evening beatdown and here is what went down:

COP

We run a lap around the front of of school parking lot then mosey to the front covered area. We start with 20 SSH, 15 Russian Soldiers, 10 DQ’s, 10 Imperial Walkers, 10 Helicopters, 20 American Hammers, 10 reverse Scorpions, 10 Scorpions and 20 merkins.

THANG

YHC had PAX Tabata tonight where each member of the Pax pick an exercise that we perform: the Tabata setting for tonight was 8 sets of 20 seconds of exercise and 10 seconds rest which totals 4 minutes. so here is the list: We set up with chest, abs then legs then start over to ensure a full body work out.

Dial up – Hand release merkins we perform 10 then plank for the remaining time left in the 20 seconds. This was ok the first 6 sets the last 2 were brutal getting even 6-8 quality HRM’s was tough!

Upchuck – reverse crunches

Johnsonville- Jump Squats

Corned Beef – Carolina Dry Docks

Chum Bucket – Box Cutters (We performed 10 and then hold legs 6 inches for remaining time to 20 seconds)

Animal – Curtsey Lunge

Flea – Arm Circles (we did reverso for the even sets to balance this out)

Dial up – Flutter kick thank you to upchuck for Form here with straight legs and pointed toes…made for some tough reps.

We wrapped up for 2 minutes for stretching.

Mary

We stretched for 2 minutes

COT

Namerama and Numberama. Johnsonville was the 6th man so he told us about what F3 means to him, how he was named and a little bit about his family. Flea took us out in prayer.

Moleskin

Tabata time is great for mumble chatter and tonight did not disappoint, riding in from work to the AO YHC was listening to Hair Nation(the young crowd was not familiar and Upchuck had fun with YHC being a Hair Band fan!!) and learned some fun facts about half time show performers. First fact is that they are not paid to perform, and most performers use the show as a publicity platform. Bon Jovi has been asked to perform in the past and they have declined. The last rock band to perform was the WHO in the 2010 superbowl some questioned Tom Petty and he played the year before…so yeah he is a rock star. The headliner artist to follow were: Black Eyed Peas, Madonna, Beyonce, Bruno Mars, Katy Perry, Cold Play, Lady Gaga, Justin Timberlake, Maroon 5, Shakira and Jennifer Lopez, and finally this year The Weeknd. Other notes is that the ‘live’ music is lip synced and a recording for the super bowl production. We had a great time catching up, discussing the Breaking bread and look for sign ups as we need to fill in some spots through March!

It is already February and time seems to fly as you get older. Upchuck and YHC were talking about our kids and how time seems very long in the younger years…especially this year of COVID – 19. Take some time to talk with your kids as this is heavy on them.

It was an honor to lead gents and I look forward to seeing you again in the gloom. Cheers…CB

Seven posted for this week’s Punisher. Meet in the parking lot and mosey a short distance to the covered patio and circle up for 33 x Invisible Jump Ropes, 15 x Russian Soldiers, 15 x Don Quixotes, 15 x Helicopters, 10 x Carolina Dry Docks, 25 x Freddie Mercuries, 20 x Alabama Prom Dates, and 10 x Large Arm Circles (forward and reverse).

Resume our mosey around the school building to the outdoor classroom. Spread out and assume dip position. Complete five sets of ffive Dips each, holding the position between each round. Repeato – three rounds total.

Jog to the playground. Surround the swingset and take turns completing 10 Jerkins, holding Al Gore while waiting. Complete three rounds.

Return the front of the school, take a knee under the awning, and start a Jack Webb with Small Arm Circle chaser. Complete one Merkin, four Overhead Presses, and eight Small Arm Circles. Follow with two Merkins, eight Presses, and 16 Circles. Continue, maintaining the same ratio until 10:40:80 completed.

Move to the concrete curb at the front of the school and begin another Jack Webb variant with Squats and Side Lunges. Halt after round eight and move back under the covered patio for a few rounds of LBCs and some stretching. Finish with COT and YHC took us out.

9 answered the call – holiday or no holiday. Conditions remained steady at 70 and sunny. According to the commuters on Laburnum, here is how it went down, more or less:

Mosey to the Grass for the COP:

SSHs – 21 style
5 burpees
IW’s
Don Quixotes
Box cutters
Hold 6 inches
Flutter kicks
Hold 6 inches
Hello Dolly
Reverse Scorpion Kicks
HRMs
Various stretches
Hold 3 or 6 inches

Mosey to the Parking Lot for Bear-a-cides:

Bear crawl two spaces, 3 HRMs, crawl bear back to start.

Repeato to four spaces, then 6 spaces, and then 8 spaces.

Plank up for some stretching.

Mosey to the Picnic Gazebo for a Florida 6-Pack:

3 ab exercises. 20x. The PAX selected: Pole smokers, WWIIs, LBCs.

Mosey to the Bus Circle:

Round 1: Duck walk across the circle, 5 Lt. Dan’s, duck walk back.

Round 2: Crab walk across the circle, 5 mercans, crab walk back.

Mosey back to the Flag.

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

NMS:

The Punisher Faithful brought it tonight. The energy was on high. Johnsonville crushed the 6-pack. YHC isn’t quite certain whether Johnsonville actually hurled merlot or was merely sharing his plans for mixing a cabernet-merlot blend. If you find yourself at his booth at this weekend’s Farmer’s Market, caveat emptor.

UpChuck spits the bit.

7 men showed up for an evening workout at punisher and here is what went down:

COP

YHC was excited to get this workout going as the National Championship Football game is tonight. When expressing the enthusiasm to the Pax they laughed that they forgot it was tonight…as true sign of the times during this pandemic. We mosey to the front of the school and circle up for 20 SSH, 9 DQ’s, 10 Imperial walkers, 10 American hammers and 10 scorpions.

THANG

The TABATA was in order this evening and with 7 men we created 7 work out stations. For this Tabata it was 8 reps of 20 seconds of exercise followed by 10 seconds of rest for a total of 4 minutes at each station.

Stations were the following: Station 1 (S1) – the merkin so 10 merkins followed by plank for the 20 seconds, then rest for 10, Station 2 – Shoulder workout with Exercise bands, Station 3 – Arm curls with Exercise bands, Station 4 – WW2 sit ups, Station 5 – lunges (alternating each leg), Station 6 Flutter kicks and Station 7 squats.

We then prepare for Mary

Mary

We stretch for 5 minutes.

COT

and YHC wraps up with Namerama and numberama. YHC took us out.

YHC discussed the 6th Man* in the Numberama to be the person to step in the middle of the COT and tell the Pax about himself, what brought him to F3 and how he got his name. So Sonny was the man today and he got his name as a Washington (Redskins) lifelong fan and Sonny Jurgensen was the QB for the Washington Redskins from 1964-1974. He has been away from Punisher for awhile but has come back to the F3 fold and we welcome him back.

As always when YHC is the Q it is an Honor to lead and a pleasure to see the PAX! Cheers….CB!

Moleskin

*So the 6th man was introduced to YHC from a guest F3 brother from Atlanta (Farm Country) as a way to get to know each other. Great way to also teach a FNG on what to do when their first workout is over.

The title was from Chum Bucket ‘tying a knot’ in his gut to keep from throwing up after the WW2 station and then feeling the urge again with the flutter kicks. Way to keep it down and work out in the Tabata!

A PAX of ten posted to the first Punisher of 2021 – a good start to the year. Circle up in the parking lot for warmups with SSHs, IWs, Helicopters, DQs, Russian Soldiers, and Arm Circles.

Purchased a few lengths of galvanized piping to potentially use in a basement project but these were not a good fit, so redirected these for use at the workout. With good attendance we turned some pipe “weightlifting” into a series of partner routines in the front parking lot. Make two groups of three and one group of four. One guy runs a lap of the lot while another completes lifting reps and a third completes LBCs. Rotate through until all have completed the round. Repeato, but switch up the lifting exercise. Lifts – with 36 inch galvanized pipe – included Overhead Presses, Curls, Bench Presses, Overhead Squats, Skull Splitters, and Pullovers.

Remain in place for a couple of 4 minute Tabatas alternating two exercises. First Tabata involved alternating Reverse Crunches and Hollow Holds. Second Tabata alternated Forward Lunges and Curtsy Lunges. Phone died and Johnsonville counted.

Move to the grass for several rounds of Elbow Plank holds with PAX count. Hop up and COT in place.

Great job guys. Welcome back Nightcrawler and Sonny.

Seven assembled for this week’s Punisher. Short mosey to the concrete circle near the front of the school for COP with 25 x SSHs, 15 x DQs, 15 x IWs, 15 x Helicopters, two rounds of Superman while humming The Imperial March, 10 x Suzanne Somers (each side), and 25 x Arm Circles (small only, forward then reverse).

Resume our mosey around the school to the outdoor classroom for Dips and Bench Kicks with rounds of 20 reps of each, then 16, 12, 8, and 4. Jog to the playground and break into groups for team Suicides on the blacktop. All assume Plank. First guy starts the run and on the way to the 50% line, the second guy starts. Third guy starts when the second guy is on the way to 50%. YHC was odd man and started with the third guy in each group. Three rounds.

Slide over to the playground area and begin Jerkin rounds. Same groups. First guy completes 10 Jerkins from beneath a playground swing, holding the final pull for a few seconds. The other guys hold straight arm Plank. Rotate through until all are done. Brief break then round two. For the third round, reduced the reps and increased the hold length between each rep.

Mosey to the bus loop and YHC breaks out the yard dice. Same groups. First group rolls for the exercises (one die) and reps (two for up to 12 reps) to be completed by the second group. Second group does the same for the first group. Legend: 1 – Box Cutters, 2 – Hello Dollys, 3 – WWII Sit Ups, 4 – Squats, 5 – Side Lunges, and 6 – Back Lunges. Two rounds with doubles yielding double reps on the final round.

Jog around the school for a few minutes of LBCs. COT and YHC took us out.

Glad to see Attila, Spider, and Mariner at Punisher. Nice work all.

Six participated in the pre-Christmas Punisher. We met initially at Holton for a few minutes of exercise. Following a brief COP with some warmup moves, we completed 12 reps of 12 exercises, including Squats, Wide Merkins, SSHs, Box Cutters, Carolina Dry Docks, LBCs, Helly Dollys, Front Lunges, Merkins, Overhead Presses, Curtsy Lunges, and Jump Squats. We relocated to the outdoor chairs at nearby Dot’s Back Inn for little social time. Happy Holidays!

Six showed up for a cool post rain dark evening workout and here is what went down:

COP

Mosey to the front of the school and line up under shelter for:

20 SSH, 10 DQ, 15 Arm Circles 10 smal and 5 big, Reverso, 10 Russian Soldiers, 10 Imperial Walkers, 20 LBC’s, 10 reverese scorpions, 10 scorpions, and 18 merkins.

THANG

Triple Check 1 – Partner 1(P1)- Runs from COP to corner (200 yards each way) as the timer. P2 10 Donkey Kicks(DK) then wall sits for a count of 10 OYO and repeato until P1 returns, P3 performs LBC’s. P1 returns to perform LBC’s , P2 Runs to corner and back and P3 does 10 DK’s and wall sits for 10 count and repeato until P2 returns. P2 returns to perform LBC’s , P3 Runs to corner and back and P1 does 10 DK’s and wall sits for 10 count and repeato until P3 returns. This would complete 1 rotation and we did this 3 times for a Triple Check.

Triple Check 2 – Partner 1(P1)- Runs from COP to corner (200 yards each way) as the timer. P2 hand release merkins, until P1 returns, P3 performs Alabama Prom Dates(APD). P1 returns to perform APD , P2 Runs to corner and back and P3 does Hand release merkins until P2 returns. P2 returns to perform APD , P3 Runs to corner and back and P1 does hand release merkins until P3 returns. This would complete 1 rotation and we did this 2 times due to time limit.

COT

YHC takes last 2 minutes for stretching with the PAX.

Namerama, numberama YHC took us out.

Moleskin

YHC did a hard workout this morning on the Peloton and remembered on the way to work that he was the Q for Punisher…so No Excuses, needed to show up for a free second helping of a workout and was glad to see some numbers to this Monday Evening workout.

We had no rain during this workout and it was noticeably cooler than normal. Great effort by everyone and it was an honor to lead….CB

Announcements – HDHH Wednesday December 16, 2020 – starting at 5 pm at Hardywood on the West end.

Address for Hardywood West Creek:

 820 Sanctuary Trail Dr, Richmond, VA 23238