Tag: Punisher

The Punisher Board of Directors elected to give Chum the day off, Hutton stepped up to the plate.  Here’s what transpired.

Mosey to the front field

COP (IC)

• Hillbillies
• Invisible Jump Rope
• Helicopters
• Crab Cakes
• Freddie Mercurys
• Carolina Dry Docks

Mosey to corner of the block

4-Corners around perimeter of school property (compounding with 5 Burpee chaser)

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

Mosey to Planters

Planter Box Shuffle

• Forward, Side R, Forward, Side L lunges all the way through
• Quick Bit o’ Mary (Heals to Heaven)
• Repeato Planter Box Shuffle

Mosey to bus loop

Long A$$ Bear Crawl

Mosey to front of school

Mary

• Hello Dollys
• Alabama Prom Dates
• Beached Whales

Triangle of Fire

Numberama, Nameorama, COT

MOLESKIN

After Chum nearly killed YHC with a Burpee Half Beast, figured it was best to grab the Q or face a similar path of destruction again this week.  Perfect weather for 2 Respecters and one of the Hated.  Where’s all the 40 somethings?  Always great to close out Monday Punisher style. 

ANNOUNCEMENTS

July 4th Convergence – No Toll

Two showed for this week’s Punisher. Mosey around the school driveway for COP with 25 x Invisible Jump Ropes, 15 x Helicopters, 15 x Don Quixotes, 15 x Russian Soldiers, and Arm Circles.

Continue the mosey into the Laburnum-facing, tree-covered school yard for a deconstructed, all-Burpee Half Beast. Complete six Burpees and follow with 40 mobile Imperial Walker steps across the lawn. At this new point, complete six Burpees again and 40 IWs back. Finish 18 rounds for 108 Burpees while covering about 300 yards of ground.

Hit the grass for Lindsays alternating Hello Dollys and Flutter Kicks (two count). You know – begin with 30 of one and 10 of the other and adjust by 5 reps. Follow with Elevens alternating Curtsey Lunges (two count) and Slow Squats. Finish with Merkin Medley starting with 11 reps and finishing with 1 rep and working through Merkins, Wide Grip Merkins, Close Grip Merkins, and Carolina Dry Docks.

Remain in the grass for a few minutes of stretching then return to the parking lot. COT and YHC took us out.

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:

1. Merkins – 10 reps then plank for remaining 20 seconds. 8 reps Total 80 Merkins
2. Squats – AMRAP 20 seconds then rest for 10 seconds 8 reps
3. BTW – Stood on hands for 20 seconds followed by 10 second rest 8 reps.
4. Ball Dippers – AMRAP 20 seconds then rest for 10 seconds 8 reps.
5. LBC – AMRAP 20 seconds then rest for 10 seconds 8 reps (we matched our starting AMRAP count for the first 2 reps for the last 3 reps)
6. Donkey Kicks – AMRAP 20 Seconds then rest for 10 Seconds, 8 reps
7. Lunge – AMRAP 20 Seconds then rest for 10 Seconds, 8 reps
8. Plank Jacks – AMRAP 20 seconds then rest for 10 seconds, 8 reps
9. Flutter Kicks – AMRAP 20 seconds then rest for 10 seconds, 8 reps
10. Overhead Claps – AMRAP 20 seconds then rest for 10 seconds, 8 reps

That was a wrap for the work out and we discussed the current rioting in Richmond, EF Hutton’s dad is undergoing surgery tomorrow (June 2) and how our kids are growing up fast with some quality family time from the COVID-19 shelter in place mandate from the State of VA.

YHC took the group out in Prayer.

Great to see Chum Bucket and EF Hutton as it has been awhile for YHC. Always an honor to lead and hope to see you in the gloom…Cheers, CB

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 the Striker Park parking lot. Divide into groups for chest, leg, and core exercises utilizing the vacant parking spaces. First group completes two Merkins per parking space working south to north. Second group moves in the same direction in the next parking column, but completes two Squats. Third group completes two WWII Sit Ups per space. Pause at the far end until other groups are done, then work back, completing one of the other exercises. Head back across the lot again, completing the final exercise. Round 1 done. Round 2 – same set-up, but with two per space of Close Grip Merkins, Curtsy Lunges, and Box Cutters. Orange toy car found placed on the end stripe of parking column 3 – if you know who lost it. No coins found, to my knowledge.

Return to the parking lot for COT and Attila took us out. Parking lot coffee afterwards adjacent to Einstein’s Short Pump.

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 bars. Al Gore until all have completed the round, then take off on the run for the second round. Ten rounds total. Halved the final run, adding the distance back to the parking lot to finalize the workout. Finished in just under 60 minutes.

Nice work, guys. Good follow through by the County in constructing the Pull Up station. Good having Tater back.

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 bricks held on shoulders with arms crossed) x 25, Merkins x 25, and Sits and Presses x 20. Short counts in between. Repeat x 3.

Mosey to the west-facing side of the school for Overhead Presses x 25 and Hammer Curls x 25. Again, short counts in between and three rounds.

Saunter to the outdoor classroom and pick a picnic table. From the table top, single arm Flies x 25 (each side). From the seat, single arm Bent Over Rows x 25 (each side). Finally, from the table top, again, Leg Extensions x 25 (gripping a brick between our feet). Yes, all bullsh*t. But we did this sh*t for three rounds.

Move to the periphery of the pavilion, and begin single arm Forward Shoulder Raises x 25 (each side), single arm Lateral Raises x 25 (each side), and kneeling Concentration Curls x 25 (each side). Two rounds.

Waiter carry bricks back to the parking lot, stopping three times for Upright Rows x 15. COT.

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 and back running Laps across the front lawn and Plank Jacks. Started with 10 Laps and one Plank Jack. Continued through rounds until we finished with the inverse 1/10. Took way longer than expected, leading to the taking of liberties in Rounds Two through Five – whatever.

11s – Round Two – Merkins and WWIIs.

11s – Round Three – LBCs and LBCs. Awesome. 10 rounds of 11.

11s – Round Four – People’s Chair – 10 Right Leg Kicks / 1 Left Leg Kick – work through the cycle until inverted.

11s – Round Five – Zombie Walk towards the parking lot – 10 two-count steps then 1 Carolina Dry Dock. Finish the cycle.

Good seeing you guys.

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 18
• Copperhead Squats x 18
• Standing Rockettes x 18
• Freddie Mercurys x 18

Mosey to the soccer field

4 Corners (4 rounds)

• Merkins x 18
• Jump Squats x 18
• Mountain Climbers x 18 (2ct)
• Flutter Kicks x 18 (2ct)

Mosey to side of school

Dora 1-2-3

• P1 and P2 – 18 Booyah Merkins
• P1 Exercises, P2 Runs to 9 Different Trees – 72 Imperial Squat Walkers/ 288 Hello Dollys

Mosey back to back lot and soccer field

Drive, Chip, Putt

• From tee box hit the soccer net with frisbee – 5 burpees per stroke, repeato 4 holes

Mosey back to side of school

Mary

• Freddie Mercurys x 18 IC
• Alphabet – spell AUGUSTA NATIONAL

Mosey back to VSF

Numberama

Nameorama

COT

No Dropkick Murphys, no problem, F3 golf it is.  YHC usually plays golf on the first Monday in May and being such a beautiful day, seemed like a great day to dust of the sticks and make the best of it, well as we F3ers do it.  Good to have Chum along-side.  Plenty of burpees, need a pro like Lab Rat for the DCP competition out there.

ANNOUNCEMENTS

As restrictions lift, Punisher welcomes all men and hopes to see some old and new faces soon.

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 completes 20 Merkins, another completes 20 WWII Sit Ups, and the third guy runs down the lane to the large cedar tree at the bend and back. Complete 8 rounds for 160 of the exercises and about a mile of running.

Lunge walk part of the way towards the outdoor classroom and finish with a mosey. Grab separate picnic tables for Dip medley – 20 regular, 20 with the right leg up, 20 with the left leg up, and 20 regular to finish.

Move into shaded grass adjacent to the school. Complete 10 Dips to Tabletop, in cadence. Complete 10 APDs with alternating reach in cadence. Finish with some LBCs and stretching.

Mosey back to the parking lot for COT. YHC took us out.

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 rep of each adjacent to the garden area, move about 20 yards and complete 2 reps of each, and so on, hitting 5 different spots working counterclockwise around the garden. After 5/5/5, complete 21 Side Straddle Hops. Complete rounds 6 through 10 and finish with 21 Rosalitas. Complete 11 through 15 and finish with 21 Overhead Presses. Finish with 16 through 21.

Slide to the outdoor classroom shelter for 11s, alternating Dips and Bench Kicks.

Mosey beyond the shelter for Lindsays, alternating the Freddie Mercury (two count) and the Hello Dolly. Stretch for a minute in place then mosey back to the school parking lot for COT and YHC took us out.