Tag: Punisher

Four posted for a chilly Pearl Harbor Day Punisher. Warm up at southeastern edge of the main parking lot with Invisible Jump Ropes, Imperial Walkers, Don Quixotes, Helicopters, and Arm Circles.

Parking lot tour – involving one clockwise rotation – with 25 stops. First round of 18 Side Straddle Hops per stop. Second round of 25 alternating stops, each, of eight Merkins and eight Jump Squats. Third round with 30 LBCs and 13 APDs. Finish with 16 Overhead Presses. 1941 reps total.

COT and YHC took us out. Nice job guys.

***ing up the scenery, breaking my mind, do this, don’t do that, can’t you read the sign? 4 Pax followed the signs to Punisher. Here’s what followed:

EF Hutton Q

Mosey a couple of laps around the parking lot. 

COP

• DQs
• IWs
• Helicopters
• SSHs
• Freddie Mercurys
• Flutter Kicks
• HRMs

Mosey to tree at intersection of Laburnum and Hermitage

Tree Line Escalator – Exercise at 1^st Tree, Run back to start, Exercise 1^st Tree + 2^nd Tree, Run back to start, Exercise 1+2+3, Run…..Exercise 1-7 (20 reps of each exercise)

1. Merkins (140 total)
2. Squats (120)
3. WWIIs (100)
4. Monkey Humpers (80)
5. Carolina Dry Docks (60)
6. Flutter Kicks (40)
7. Burpees (20)

Quick bit O’Mary

UpChuck Q

Tesla’s Signs (Yes, YHC knows someone else sang it first)

• 5 WWIIs per Sign (Adjust to Freddies and Reverse Crunches with a Crabwalk between)
• 3 Burpees per Pole
• 5 Lt. Dans per Handicapable Sign
• 10 2ct. Flutter Kicks for Sign with color?

Mosey around parking lot

Quad Check (3 maybe 4 rounds)

1. Run
2. Monkey Humpers
3. HRMs
4. Bama Prom Dates

Numberama, Nameorama, COT

MOLESKIN

With Chum off in parts unknown, YHC stepped up and roped UpChuck into a hot potato Q.  With Animal’s transportation at risk for Grant Theft Cycle the Pax kept it close to the parking lot.  Holton Elementary sure loves their signs.  And UpChuck is starting to believe YHC may be a one trick pony.  As always, good to see the Triple Haters out pushing themselves, but not hurting themselves.  Chum, come back soon.

ANNOUNCEMENTS

Animal and Flea’s band Wrong Worshipers will be recording an album soon– Congrats!

YHC was excited to start the short work week afternoon workout at punisher and here is what went down.

COT

We moseyed to the front of the school for a quick warm up with 10 SSH, 10 DQ, 10 American Hammers 4ct, and 20 merkins.

THANG

YHC set up a 10 cycle Tabata workout and each Cycle was 8 sets of 20 seconds exercise and 10 second rest totaling 4 minutes. The following exercises:

Cycle 1 (C1) – Merkin (10 reps then plank for remaining time before rest.)

C2 – Lunge

C3 – Flutter kick

C4 – Alternating Merkins

C5 – Squats

C6 – LBC

C7 – Overhead Claps

C8 – Donkey Kicks

C9 – Wall sit

C10 – American Hammers

COT

Namerama, numberama and Chum Bucket took us out.

Great workout today gents. It was an honor to lead.

Even Chum needs a night off, EF took the Q.  Here’s what went down.

Mosey to the side field.

COP (IC)

• Invisible Jump Rope
• Dead Man Hang
• Imperial Walkers
• Helicopters
• HRMs
• Elbow Plank
• Box Cutters
• Crabcakes

Mosey back to parking lot triangle

• Sprint, Mosey, Mosey
• Sprint, Sprint, Mosey
• Sprint, Sprint, Sprint

Mosey to Bus Loop

Ark Loader (move up and down loop)

• Bear Crawl, Duck Walk, Crab Walk, Gorilla Shuffle, Polar Bear, Bunny Hop

Mosey to BBall Court

Merkin Ladder

• 1 Merkin, run to other end, 2 Merkins, …up to 10, repeato and back down

Mosey to back corner

Double Trouble 1 (3 rounds)

• P1 – Run to shelter x 10 Dips
• P2 – Wall Sit

Double Trouble 2 (3 rounds)

• P1 – Reverse Plank
• P2 – Lunge to tree and back

Double Trouble 3 (3 rounds)

• P1 – Wall Climb
• P2 – Touch 3 different trees

Mary

• LBCs, Right Leg LBCs, Left Leg LBCs, No Leg LBCs, Reverse Crunch, Heals to Heaven

Ring of Fire

Mosey to VSF

• Burpees x 3

Numberama, Nameorama, COT

MOLESKIN

Perfect conditions for an evening beatdown.  The improvement in Animal and Flea is clear.  Very cool to see their work paying off.  Good to have Bowser (Chum’s 2.0) join the ranks and the banter with Flea and Animal is amusing.  Feels strange to YHC hearing crickets chirp during the Nameorama, but it’ll normalize in time. That Q probably felt a lot like a Chum Q, YHC steals from the OG all the time.

Announcements –

Thanksgiving Convergence – Mary 0600

Black Friday CSAUP – Loops around Forest Hill Park 0700?

Eight emerging regulars posted for the most recent Punisher, including six neighborhood kids and two visiting from Southside. Mosey to the western edge of the school for warmup COP with the usual. Completed two Starfish rounds (mixing in chest, legs, and core), one old school Jack Webb, some other Merkins in between, and a sequence on the wall before finishing with a COT. YHC took us out.

10 of RVA’s finest came out on a cool Monday evening to help YHC stamp another location on is passport.

This how it went down

COP (ALL IC) – SSH, Merkins x 5, DQ, Merkins x6, Hillbillies, Merkins x7, LBC’s, Merkins x8, Flutter Kicks, Merkins x9, Arm Circles, Merkins x10

THANG

Touch a Tree – Partner Up, first partner does Donkey Kicks while second partner touch one tree then switch. Rinse and Repeat with increasing by one tree each round till 5 trees

Mosey to the bus loop

Light Pole to Light Pole – Starting by polar bearing to one light pole then lunge to the next. Short 10 count then polar bear back to the middle pole and lunge to the last pole

Mosey back to the parking lot

Triple Block Check – Sit-up + Press, Alternating Incline Merkins, loop around the parking lot

Mosey to the picnic tables

IC Sets – Dips x10 IC following by Skull Crushers x10 IC. Rinse and repeat increasing reps by 1 till 15.

Mosey to SF

Partner Time – First partner murder bunny about 15 yards to Rifle carrier back while second partner does exercise of their choice. Two rounds completed

30 SOM – Boat/Canoe

Numberrama, Namerama, Announcements, YHC took us out

MOLESKIN

November is here so its time for our annual challenge. YHC got a count between 140 to 160 Merkins.

This was YHC’s first trip to Punisher since it had been moved to nights. T-Claps to Chum Bucket for building a strong regular PAX including some 2.0’s

SPIT ON THAT!!

Seven showed for the most recent Punisher offering. We began our mosey at 6 PM sharp and hit the grass on the western side of Holton for the COP with 25 x SSHs, 15 x Hillbillies, 15 x DQs, 15 x Helicopters, 10 x Suzanne Somers (per side), and some Arm Circles.

Begin off campus mosey heading north up Hermitage Road. Faster guys plank at each cross street heading north – Claremont and Nottoway – waiting until we are all gathered again. Cross Hermitage to west side after Nottoway. Plank and wait at Bellevue then resume jog to the Hermitage Road entrance to the Acca parking lot. Find the fresh blacktop with clear paint lines and divide into small groups. One group starts with seven Merkins per parking space in the shorter parking column. Second group starts with six two-count Flutter Kicks per space in the next parking column. Third group starts with five two-count Front Lunges per space in the next parking column. Rotate until everyone has completed the sequence. Resume mosey back to school, pausing at cross streets and crossing east at Nottoway. COT just past northwest entrance to Holton grounds and YHC took us out.

Nice job guys. Welcome to F3RVA Chunked.

Check out the Wrong Worshippers (duo led by Punisher regulars Flea and Animal). Just dropped and seasonally themed. https://soundcloud.com/user-757441863/halloween

Six posted for last week’s Punisher, all arriving on foot or by bicycle. Warmup on the acorns under the tree canopy adjacent to Laburnum Avenue with some of the usual. Mosey into the parking lot to weave the lot lines from east to west by Side Skipping left along one line and right along the next line. Regroup and continue our mosey to the outdoor classroom for Attila Sequence – 20 Dips, 20 Step-Ups (one leg), 20 Dips, 20 Step-Ups (other leg), and 20 Dips.

Relocate to the nearby grass for Super 21 involving Merkins and WWIIs. Wait for each other after each round and break up the action after 5, 10, and 15 reps with other exercises.

Find the brick school wall for a Donkey Kick / People’s Chair medley. Circle in the grass for a few LBCs and some stretching. COT and YHC took us out. Bowser is YHC’s 2.0, returning years after a first workout and getting a new name.

YHC was hoping for a dry evening at Punisher; however, Hurricane trailing rain/mist was on tap for this workout here is what happened:

COP

We do a mosey lap in the front yard of the school back to the front under the canopy for 20 SSH, 10 DQ, 15 Imperial Walkers, 15 Russian soldiers, 10 4ct LBC’s, 10 reverse scorpions, 10 4ct American hammers, 2 WW, and 2 fudds and finally 10 4ct merkins.

THANG

Triple Check 1 we divide into 2 groups of 3

Parter 1 (P1) – Runs lap around the front yard as the timer, P2 – 40 merkins then Al Gore for P1 to return. P3 – LBC’s entire time P1 is running lap. P1 then goes to LBC’s, P2 – Runs lap and P3-40 merkins then Al Gore and finally P3 – runs lap, P2 – LBC’s and P1 – 40 merkins then Al Gore. This is one set, we perform 3 total sets for a triple check 1.

Triple Check 2 stay in groups of 3

P1 – Runs lap, P2- Wall Sits for 30 seconds, 15 Donkey Kicks, then Wall Sits for 20 seconds and 10 donkey kicks. P3 alternating lunges each leg entire time of lap run by P1. We rotate like above in triple check 1 for 3 sets and that is a wrap.

Numberama, Namerama, YHC took us out

It was a pleasure to lead this evening gents, have a great week!

Cheers…CB!

Four posted for this week’s Punisher. Warmup with some of the usual in the acorn-strewn grass in front of LHES.

Return to the parking lot and spread out safely from one another within the parking spaces on the inner ring of the lot. Three Carolina Dry Docks in the first parking space then Lunge Walk to the next space. Wait for everyone, then complete three Squats. Repeat until we completed the full circle.

Circle up on the sidewalk at the edge of the school and whip out two key Dungeons & Dragons dice – six sided and 20 sided. Roll the first for one of six exercises – Merkins, Step Behind Lunges, Flutter Kicks, Plank Jacks, WWIIs, and Burpees. Roll the second one for the reps. Completed several rounds, avoiding having to slay the dragon (Burpees x 20). Remained in place for a few minutes of LBCs, stretching, and COT.

At press time, the event scheduled for TODAY, 10/10 may be delayed until 10/17 for rain, but please check out the Bellevue Porchella (https://storymaps.arcgis.com/stories/ad4cb3e2a32248afabd4ff54f562eb14?fbclid=IwAR1aAowJZ3KIvg3212-Z99tHIbf48vi-jv8NSoRVhFfB-vodt81uYc4dBdI) and come out for live music in the neighborhood adjacent to Holton. Punisher regulars Animal and Flea will be performing live (Wrong Worshippers) during the event.