Perfect sunny and 70 afternoon for a Monday Punisher workout. We went right to work and here is what went down. COP We mosey to the North end of School for warm ups with 20 4ct SSH, 10 DQ, 10 Russian Soldiers, 20 LBC’s, 20 2ct American Hammers, 10 scorpions, 20 Merkins. The THANG We start off with the Red Barchetta Run 100 yards do 100 SSH, return to start and plank for 6 (RSP6), run 75 yards do 75 mountain climbers RSP6, run 50 yards do 50 squats RSP6, run 25 yards 25 merkins RSP6, run 10 yards 10…

Four posted for the lastest Punisher. Mosey to the school wall for Donkey Kick-Off (F3 Exercise lexicon) with five Donkey Kicks followed by a five second hold of feet on the wall, then 10 and 10, and finish with 15 and 15. Move to the yard, square up, and complete 15 x Imperial Walkers, 15 x Don Quixotes, 15 x Helicopters, 15 x Russian Soldiers, 10 x Pickle Pounders, and finish with an Arm Circle medley. Move to the westernmost small tree within the school yard surrounded by a watering bag. Surround the first tree with good social distancing and…

Three posted for this week’s Punisher. We said hey at a comfortable distance in the Holton parking lot and moseyed at 6 PM sharp into the grass at the western end of the school for the initial triangle: 25 x SSHs, 15 x IWs, 15 x Helicopters, 15 x DQs, 15 x Hillbillies, and 10 x Susan Somers (each way). Mosey back to the parking lot and pick non-adjacent parking spaces for Social Distancing practice, beginning with 19 seconds (PAX take turns counting aloud) of Bear Crawl within our spaces, 19 Merkins, 19 Squats, and 19 Reverse Crunches. Lunge to…

4 Warriors showed up for a nice sunny and 70 (Daylight Savings now, a great sunny afternoon and literally 70 degrees!) work out at the punisher site and here is what went down: COP We mosey to the front of the school and circle up for a warm up of 15 SSH, 10 side stretches, 10 DQ’s, 15 Imperial Walkers, 20 LBC’s, 10 scorpions and 20 merkins. The THANG We start with the Dirty MacDeuce we partnered up and performed 12 4 count Derkins (partner 1 was the bench for partner 2 to elevate feet for derkins) each performed 24…

Four of us posted for last night’s Punisher. Prior to the workout, the Q sheet showed ; as the leader for the evening but, alas, ; never showed. We went at it hot potato-style. Lockjaw with the lead, starting with the COP – 20 x SSHs, 10 x DQs, 10 x Helicopters, 10 x Russian Soldiers – what did I miss Lockjaw. To the wall as the anchor point for a Triple Check with Donkey Kicks, Elbow Planks, and a mosey to Laburnum Avenue and back to the school. Move to the grass for Partner Leg Tosses. Partner up with…

Seven of us assembled for this evening’s Punisher. Twenty-five yard mosey off of the parking lot and into the grass (mostly) for COP with 25 x SSHs, 15 x IWs, 15 x DQs, 15 x Russian Soldiers, 12 x Suzanne Somers (each side), 25 x Hello Dollys, and Arm Circles – 30 Small (forward and reverse) then 15 Large (forward and reverse). Move to the edge of the school and line up for 11s. Run the length of the school wall, drop for 10 Wide Grip Merkins and hop up for 1 Squat. Return to the start for 9 and…

5 F3 brothers showed up for a Monday after work gym session outside. YHC had 4 work out bands (50#, 40#, 30# and 20#) to use and here is how it went down: COP 15 SSH, 10 DQ, 14 Helicopters, 15 Arm Circles (10 small 5 big), Reverso, 20 LBC’s, 10 Scorpions, and 20 merkins. THANG We start with a Triple Check with a 2 man group(1) and 3 man group(2). Group 1-performed Squats while Group 2 ran a school side yard lap (about 400 M), switch Group 2 squats and Group 1 Lap. 2nd rotation Group 1 LBC’s while…

Six of the faithful posed on a (literally) 70 degree F evening in February to partake in RVA’s only evening F3 workout. Johnsonville took Q, and this is what went down (more or less): Warmup sequence with SSH, slow squats (Helix), merkins, arm circles, planks, etc. Mosey to far SE corner of school site. Two (2) rounds each of 25x partner leg tosses (PLT). Merkin ladder starting at 10 and working down to 1, alternating between regular, wide grip, diamond, and hand release. Mosey to far NE corner of school site. Stop at soccer field and bearcrawl half of field.…

Four posted on a cool, clear evening for the Punisher. Mosey to the front school yard for the warmup, including 15 x Side Straddle Hops, 15 x Helicopters, 15 x Don Quixotes, 15 x Imperial Walkers, 15 x Russian Soldiers, and 10 x large Arm Circles (forward and reverse). Planned a workout consisting of multiple Elevens at different spots in the grassy area under the trees with low impact movements in between such as Mobile Imperial Walkers, Mobile Russian Soldiers, Zombie Walks, and the like. Intermission exercises – between elevens rounds – included other SSH rounds and spelling participating PAX…

Under clear skies and with temperatures of about 15 degrees warmer than usual for RVA in January, three of us gathered for Punisher. Mosey under the oaks for warmup with 25 x SSHs, 15 x Russian Soldiers, 15 x DQs, 15 x IWs, 15 x Helicopters, and 10 x Arm Circles (big only, forward then reverse). Move across the school grounds for a short-field Beast. Six exercises were Flutter Kicks, Carolina Dry Docks, Mountain Climbers, American Hammers, Shoulder Taps, and Back Lunges – two count where applicable. Mosey to the school wall for Triple Check with People’s Chair, Six Inches,…