Tag: Punisher

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 with 10/40/80.

Hit the outdoor classroom for Lindsays with Dips and Squats.

Back to the grass for another Webb variant with WWIIs, Reverse Crunches, and Alabama Prom Dates. Same ratio and number of rounds – starting with 1/4/8 and finishing with 10/40/80.

Find the school wall for a few minutes of People’s Chair – regular, right leg up, left leg up, and regular. Return to the ground for a few minutes of LBCs – left leg straight, right leg straight, both legs straight, and regular. Finish with stretching and COT.

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

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 burpees RSP6.

BLIMPS – We mosey to run a rectangle Start with 5 B-Burpees run to next corner 10 2ct L- Lunges and 15 I- Imperial Walkers, run to next corner 20 M – Merkins, 25 P- Plank Jacks run to last corner and 30 S- Squats.

Run to Front of School and partner up for 2 rounds of Dora. Round 1 50 Merkins 75 LBC’s and 150 flutter kicks (P1 runs lap and P2 perform exercise and switch after lap P2 runs lap and P1 continues exercise, alternate until all reps are complete)

YHC had the group choose the next 3 so 50 dry docks, 75 Monkey Humpers and 150 Rosalitas for the Dora. same routine as above.

Run to Eastern Front of school for 2 triple checks:

TC 1 P1 runs lap, P2 25 Merkins and plank for partner 2 to return. P2 runs lap and P1 25 Merkins. Next P1 runs Lap and P2 50 2 ct Am. Hams. P2 runs lap and P1 50 AH. Then P1 runs lap and P2 75 LBC’s, P2 runs lap and P1 75 LBC’s.

TC2 P1 runs lap P2 25 Donkey Kicks, P2 runs lap P1 Donkey Kicks then P1 Runs lap while P2 does wall seat switch with P1 wall seat while P2 runs lap and finally P1 runs lap while P2 balls to wall and P2 runs lap while P1 balls to wall.

Mary

Ring of fire with Merkins, burpees, LBC’s, Reach over Alabama Prom dates, heals to heaven reverse crunches to round out our workout.

Numerama, Namerama YHC took us out.

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 begin 13 reps each of chest and leg exercises. Once all have completed the exercises, Zombie Walk to another bagged tree. Take turns picking both the next tree and the two exercises. Continue moving to about 15 small trees. Chest exercises included Merkins, Wide Grip Merkins, Diamond Merkins, Carolina Dry Docks, Staggered Merkins, Burpees, and Back Handed Merkins. Leg exercises included Squats, Jump Squats, Bobby Hurleys, Side Lunges, Back Lunges, and Step Behind Lunges.

Square up around the security camera post in static Crab Walk position. First PAX member calls out Crab Walk or Bear Crawl and the second guy makes that move to the post and back. Continue around twice, completing the other movement on the second round.

Mosey to the sidewalk adjacent to the bus loop for a 10 minute Mary EMOM. Space out along the sidewalk. During the first minute, and ensuing odd minutes, complete 60 LBCs. Rest for remaining seconds of that minute. During the second minute, and later even minutes, complete 35 Reverse Crunches. Rest for remaining seconds. Following full EMOM, a few minutes of stretching in place.

Good seeing you guys. Take care.

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 another non-adjacent space and complete 18. And so on, moving between spaces and through 11 reps (and three rounds of counting Bear Crawls). At 10 reps, stay put and switch exercises to 10 seconds of Crab Walk (counting aloud again), 10 Carolina Dry Docks, 10 Back Lunges (single count), and 10 American Hammers (single). 9 reps next round and so on down to 2 reps. At one rep, 4 Burpees, then move out of our parking spaces.

Move to the school wall for a Triple Check with People’s Chair, Rosalitas, and a run to the parking lot entrance and back.

Slide around the corner of the school and triangle up for Elbow Plank medley. Alternating PAX count beginning with 40 seconds of Elbow Plank followed by 10 second break. Three rounds with breaks. Follow with 30 seconds, alternating and with same break length between. Then 20 seconds, alternating. At 10 seconds, completed Pickle Pounders from Elbow Plank, again alternating and with breaks.

Roll over and finish with a few minutes of stretching. Triangle of Trust with 6 feet of spacing. YHC took us out.

Current real world affairs feel heavy and distort the view. Forty-five minutes of normal is a big help. Nice job guys.

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 derkins. Then 12 – 4 count squats, then 12 – 4 count LBC’s then we run a lap around the front yard. This was one rep and we performed 4 total.

We then mosey to the Playground area and YHC breaks out the bands where we have 4 band stations , Station 1 – lateral raises with 20 lb band, Station 2 – Bicep curls with 30 lb band, Station 3 – tricep extension with 40 lb band and Station 4 bench press with 50 lb band. We performed 30 reps of each exercise and then rotated stations until all were performed and this was one cycle. This was a triple check so we did three cycles.

We mosey to the front of the school for some wall sits, donkey kicks and BTW with 2 shoulder taps be each member of the PAX.

Mary

We return to a circle and performed 5 merkins in a ring of fire.

COT

We circled up numberama, namerama and YHC took us out.

Great workout men…see you in the Gloom. It is always a pleasure and honor to lead.

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 three rounds of 20 reps each.

Around the school to the blacktop for counterclockwise Four Corners. Ten Merkins at corner 1. Ten Wide-Grip Merkins and 20 Monkey Humpers at corner 2. Ten Hand-Release Merkins, 20 Monkey Humpers, and 30 American Hammers (two count) at corner 3. Ten Diamond Merkins, 20 Monkey Humpers, 30 American Hammers, and 40 Box Cutters. Lockjaw tags Chum Bucket while suggesting we could work our way back around the corners, so we did that. Drop Merkins at corner 5, Monkey Humpers at corner 6, American Hammers at corner 7, and finish with just Box Cutters at corner 8.

Mosey back around to the front yard for Jack Webb with Chaser. Rolled this out at GridIron not long ago. Begin with 1 Merkin, 4 Overhead Presses, and add 8 Small Arm Circles (either way). Add 1 Merkin, 4 more Presses, and 8 more Arm Circles in round 2. Maintain 1:4:8 ratio up to 10:40:80.

Back to the school wall for 10 Squats in cadence followed by 30 second People’s Chair. Ten Squats again with 30 seconds of Chair with right leg up. Finish with ten and 30 seconds with left leg up.

Square up on the ground nearby for stretching then return to the parking lot for COT and Lockjaw took us out.

Nice work guys. Have a great week.

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 2. Continue until 1 and 10 completed.

Begin team Bearimeter. Three begin to Bear Crawl to the east and around the school. Four run forty paces and return. Switch roles. Continue switch until we reach the bus loop. Begin Lindsays with 30 Reverse Crunches and 10 Captain Morgans (single count Squats with one leg on the curb). Continue, adjusting count by 5 reps, until 10 and 30 completed.

Resume alternating Bear Crawl in the direction of the playground. Stroll-mosey the final 20 yards. Begin Super 21 alternating Carolina Dry Docks and single count Boxing Cockroaches. Start with 1 rep of each. Complete 2 reps of each. Add another rep of each per round, aiming for 21 reps of each. Break after 10 reps of each for 10 Jerkins under the swings. Break again after 15 reps and 18 reps. Halt after 18 reps given limited remaining time and mosey back around the school. Bearimeter and Super 21 unfinished!

A minute of stretching in front of the school before returning to the parking lot for COT. YHC took us out.

Nice work guys. Great turnout. Have a good week.

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 Group 2 ran lap. Switch Group 1 Ran lap and Group 2 LBC’s. 3rd rotation, Group 1 lunges while Group 2 ran lap. Switch Group 2 lunges and Group 1 ran lap.

Mosey to Jungle gym by Basketball court. and we set up stations for a triple check.

Station 1- Shoulder raise with 20# band.

Station 2 – Band pull aparts(30#) with elbows at shoulder height.

Station 3 – Tricep extension (40#) men rested on knees to have proper tension of Banf.

Station 4 – Bench press with 50# band

Station 5 (Timer) Suicides on the BB Court.

All of the Pax would perform AMRAPs on the bands while one member(Station 5) Ran suicides. When suicides were finished runner went to station 1, station 1 to 2, 2-3, 3-4 and 4-5. WE performed a triple check of these stations for a solid band work out.

Mary

We head to South Brick wall of school. BTW – then each member performed 5 Shoulder taps each side. We returned to wall sit, 10 Donkey kicks, Wall sit, 10 donkey kicks then BTW, 2 count shoulder tap 1-rep, wall sit, 10 Donkey Kicks, wall sit and finally 10 Donkey Kicks,

Namerama, Numberama

YHC took us out.

Cheers everyone….CB

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. Turn around and crawlbear the rest. At corner, do two (2) rounds each of 25x partner leg tosses (PLT). Circle up for Jack Webb ladder to 10 (1 merking + 4 arm raises; 2 merkins + 8 arm raises; … 10 merkins + 40 arm raises).

Indigenous people run to far NW corner of school site. At corner, do two (2) rounds each of 25x partner leg tosses (PLT). 11s with burpees and burpees. Stop at 7 burpees / 4 burpees. Exit Chum Bucket for conflicting school event.

Indigenous people run across the street and then to church lawn near far SW corner of school site. Do two (2) rounds each of 25x partner leg tosses (PLT).

Mosey to shovel flag. Ring of fire. American Hammers in cadence.

COT with YHC taking us out.

Great work, men! Jville