Tag: Punisher

YHC had a Tabata workout planned, 10 sets, with 5 at the workout and a F3 deck here is what shook out!

COP

We quickly performed 10 SSH, 10DQ and YHC broke out the Deck of Cards as we needed 41 minutes and 45 seconds to do this workout and we needed to draw two cards each (for a total of 10 exercises) and below is the work out.

THANG

So with 5 at this workout we each drew 2 cards and formed a circle with the 2 cards in front of each man. Each card was an exercise that we performed for 8 – 30 second sets and each set was 20 Seconds workout with 10 seconds rest rinse and repeat for a total of 8 reps or a total of 4 minutes, then we would Recover for 10 seconds. The next Pax member would shout out one of his cards during the 10 second recovery and we would perform this exercise for 4 minutes in the same fashion. Below is the list from the deck:

Exercise 1 (E1) – Bear crawl E2 – Lunge

E3 – Wide Arm Merkin (we performed 10 reps each set then planked for the remaining time)

E4 – Mountain Climbers E5 – Monkey Humpers

E6 – LBC’s E7 – Diamond Merkins (we performed 6-10 reps each set and planked for remaining time.)

E8 – Oblique Crunches (AKA Freddie Mercuries)

E9 – Hand Release Merkins ( we performed 10 reps each set then planked for the remaining time.) The last 3 sets were real hard.

E10 – WOJO squats

YHC called time at the completion of E10 and the PAX was exhausted. What a workout and all pushed hard especially during the las 3 sets where the serious burn was happening.

COT – We discussed our F3 names as YHC just met Tricycle and Animal. YHC took us out. It was an honor to lead and I will see you in the gloom.

Cheers….CB

For posterity: Four posted for the final Punisher in August – backyard brick edition. Warm up in the parking lot, and in the rain, with some of the usual. Grabbed two red bricks each from stack in the back of YHC’s vehicle and moseyed to the concrete under the awning adjacent to LHES. Brick-burdened exercises followed: Jack Webb with Merkins and Shoulder Presses, several rounds of LBCs, Curls, Pullovers, and so on. COT and YHC took us out.

Seven gathered for last week’s Punisher. Mosey to the westside lawn for COP with SSHs, Helicopters, DQs, Russian Soldiers, IWs, and Arm Circles. Bear crawl to the nearby outdoor classroom for Elevens with Dips and Step Ups (two count – each leg).

Resume mosey around the school to the bus loop on the east end of the property for an eight minute EMOM – with curb-Incline Carolina Dry Docks on the odd minute (shoot for 25 or 30) and Reverse Lunges on the even minute (about 15 per leg) – rest for the remainder of the minute.

Jog into the grass just south of the bus loop and circle up for the music-supported portion of the program: 1) Roxanne by The Police and complete a Burpee each time Roxanne’s name is mentioned – always a hit; 2) Van Halen’s Panama – perform Invisible Jump Ropes continuously during the song; 3) Merkins ring-of-fire style with each guy completing two trying to keep the beat of Corona by Minutemen; 4) Van Halen’s Jump – Squat Jump at each mention of jump – shortened this song just a bit and saved time for the last song; 5) LBCs to the beat of The Big Takeover by Bad Brains. Finish with a couple of minutes of stretching and a COT in place. YHC took us out.

Nice turnout! Nice work guys.

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!

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.

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.

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.

YHC came in hot this evening to start the afternoon fun….so hot, having the wife’s car, did not have gloves for this hot beat down…where is Emoji when you need him. ‘Moj’ if you read this hope to see you soon brother! So I grab the gear bag and mosey to the clearing in front of the school:

COP

Start with 20 SSH, 10 DQ(real slow for a good warm up stretch), 20 4ct American Hammers, 30 LBC’s, 10 scorpions, 15 reverse scorpions and 20 Merkins.

THANG

We start with 7 of diamonds 4 corners. We start with 7 burpees at Corner 1(C1) then run to C2 7 burpees, run to C3 7 burpees, return to start (C4) 7 burpees. Immediately run to 14 lunges (7 each leg) repeat at other corners to C4 then 21 merkins at each corner to C4 then 28 squats at each corner to C4. We start to descend the count to 21 overhead claps at each corner to C4 then 14 reverse lunges(7 each leg) at each corner and finally 7 dry dock merkins at each corner.

Next we dump out the bag contents of bands ranging from 20lbs (lateral raise), 30 lbs( tricep extensions), 40 lbs (Bicep Curls) and 50 lbs (Bench Press) with 4 people present this was perfect and we spent 2 minutes excercising, then rotated stations until we completed all four stations.

Finally we had some time for Donkey kicks and wall sit one of YHC favorites at the end of a work out. We do 3 rotations where we kicked for 30 seconds, slow count wall sit for 20 (about 30 seconds), 25 DK’s, then slow count for 15, then 20 DK’s slow count for 10, we run a lap to flush out our legs.

Mary

We circle up for 2 minutes of stretching, then Namerama, numberama. YHC took us out.

Moleskin

We discussed upcoming events and a possible workout followed by Dot’s back inn for some Fellowship F next month, look for a preblast coming up for the date. We also discussed the Kayak workout coming up Wednesday morning at 450am(start time). Check out preblast for this neat event.

Always an honor to lead gents, have a great week as we crushed Monday…Cheers, CB

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.

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.