YHC was excited for a true sunny and 70 evening at Punisher and 73 degrees with minimal humidity, it was perfect for the Tabata 10! Here is what went down: COP We had a quick warm up of 20 SSH, 10 DQ, 10 Russian Soldiers…time to roll as we have 40 minutes of 4 minute Tabata sessions with minimum rest between. The THANG The Tabata is a 4 minute work session of 8 reps of 30 seconds (20 seconds of a AMRAP workout followed by 10 seconds of rest). We did the following 10 Exercises: Merkins – 10 reps then…

A guideline-friendly ten made it out for Saturday’s GridIron. Warmup in the parking lot with 25 x SSHs, 15 x Helicopters, 15 x Don Quixotes, 15 x Imperial Walkers, 10 x Suzanne Somers (each side), and 15 x Arm Circles (small only, both ways). Mosey across the wooden bridge into the park and halt at the hill. Complete three Burpees followed by a Crawl Bear for ten hand placements and a Bear Crawl back. Pause briefly for everyone to finish round one and begin round two. Repeato for ten rounds. Jog around the pickleball courts and through the treeline to…

Seven gathered for a Memorial Day relocation of Punisher to GridIron’s AO, and with a morning start. Short stroll from the parking lot to the new Pull Up bars recently constructed by Henrico County adjacent to the historic Springfield school building. After a short warmup, we undertook a deconstructed Murph – two laps of a .1 mile loop from the bars around Springfield school and an adjacent hill (often the site of 10 Minutes of Burpees at GridIron, but not today), and back to the bars. OYO, complete 10 Pull Ups, 20 Merkins, and 30 Squats, taking turns on the…

A power trio posted for the Punisher, all arriving via motor vehicle this week. YHC wiped spider eggs and slugs from a few spare red bricks and brought these along in the Chummobile – optimistically, 5 sets of bricks. Coupons in hand, we did mosey into the grass for our warmup – Imaginary Jump Ropes x 25, Imperial Walkers x 15, Don Quixotes x 15, Helicopters x 15, Russian Soldiers x 15, and Arm Circles x 15 (each way, each size). Shift to the concrete slab under the front awning of Holton E.S. for the first exercise set: Squats (with…

Sometimes you aren’t interested in finding the latest show on Hulu or whatever. Sometimes you want what is comfortable and familiar. No? We aimed for comfortable and familiar at this week’s Punisher by completing 5 rounds of 11s on 5/11 – great stuff. Three of us assembled for this and it went like so: Mosey to the grass for Triangle of Pain – 20 x SSHs, 15 x Helicopters, 15 x DQs, 15 x Russian Soldiers, 10 x Suzanne Somers (per side), 20 x APDs, and 10 x Arm Circles (big only, each way). 11s – Round One – Out…

A twosome hit the links at Holton Elementary for some F3 golf. EF planted the flagstick. Here’s how it went down. Mosey to the back of the school. COP (IC) SSHs x 18Copperhead Squats x 18Standing Rockettes x 18Freddie Mercurys x 18 Mosey to the soccer field 4 Corners (4 rounds) Merkins x 18Jump Squats x 18Mountain Climbers x 18 (2ct)Flutter Kicks x 18 (2ct) Mosey to side of school Dora 1-2-3 P1 and P2 – 18 Booyah MerkinsP1 Exercises, P2 Runs to 9 Different Trees – 72 Imperial Squat Walkers/ 288 Hello Dollys Mosey back to back lot and…

A trio assembled for this week’s Punisher. Mosey into the shade for Triangle of Pain with 25 x SSHs, 15 x IWs, 15 x DQs, 10 x Suzanne Somers, 20 x Rosalitas, and 15 x Arm Circles (big only, both ways). Jog to the circular concrete apron in front of the school for Curb Crawls from the apron to a curb and back, knocking out Carolina Dry Docks. Work from one rep up to five reps and back down again. Mosey around the western edge of the school to the gravel driveway and complete an extended triple check. One guy…

Two PAX post for this week’s Punisher. Mosey to the Laburnum-adjacent field and start with Burpee at the southwest corner of the school, hop up and mosey to the southeast corner and complete another Burpee – repeato, completing eight trips and 16 Burpees. Gather nearby for COP with 15 x Imperial Walkers, 15 x Don Quixotes, 15 x Helicopters, 15 x Russian Soldiers, and 15 x Arm Circles (small only, forward and reverse). Jog around the southwestern edge of the school to the Hermitage Road garden area for mobile Super 21 with Merkins, WWII Sit Ups, and Squats. Complete 1…

A PAX of two posted for the 4.13.20 Punisher. Mosey from the parking lot to the side yard for COP with several of the usual exercises. Quick Double Check with one holding People’s Chair while the other moseys to Hermitage Road and back to the school. Finish two rounds. Shift around the corner of the school for Jack Webb with chaser in the growing grass – begin with 1 Merkin, 4 Weightless Overhead Presses, and 8 Arm Circles (your choice for direction). Next round with 2, 8, and 16 of the same. Maintain same ratio as Merkins are added, finishing…

PAX of one posted for last week’s Punisher. Stay safe.