Tag: Punisher

A PAX seven strong posted for tonight’s Punisher under sunny skies and game-time temperatures in the upper 90s. Lacking orange slices and Gatorade, we stuck to the shady front yard at Linwood Holton. Mosey into the grass from the parking lot for the startup circle with 30 x Invisible Jump Ropes (half forward and half reverse), 15 x Don Quixotes, 15 x Imperial Walkers, 50 x LBCs, 10 x Suzanne Somers (each side), and an Arm Circle medley.

Move to the school wall for Elevens starting with 10 Donkey Kicks and 1 Wall Plank Walk (walk both hands up the wall and back down). Continue, reducing the Kicks and increasing the Walks until 1/10 completed.

Slide across the yard to a light/security camera pole. One PAX member completes 5 Box Cutters while the others Crab Walk away. Once Box Cutters are done, mobile PAX Bear Crawls back to the pole. Rotate around the circle, repeating.

Find the softest, shadiest spot for the Pressure Test (found on the internet!). YHC distributes one coin to each PAX member. Circle up and Elbow Plank for 60 seconds and follow with 10 Merkins. All flip coins to determine Mary reps – Heads = 0 reps and Tails = 10 reps. Complete Mary reps after Merkins. Repeat, but reduce duration of Elbow Plank hold by 10 seconds each round followed by Merkins and Mary. Mary calls included Flutter Kicks, American Hammers, Freddie Mercuries, Hello Dollys, and Rosalitas. Following toss of one Tail in final coin flip, completed 10 Burpees.

Return to the wall for Peoples’ Chair variations. Both feet down and count out 20 seconds. Right leg up – 20 seconds. Left leg up – 20 seconds. One other rotation and finish with both legs down.

Mosey back to the parking lot for COT – Namerama, Numberama, and YHC took us out.

Nice work all and good seeing everyone. Upcoming activities: Wednesday – Hump Day Happy Hour at Roller Coaster, but starting at Palani Drive; Convergence on Labor Day – September 2nd; and F3 RVA Retreat on 9/21 and 9/22 in Amelia County (see Preblast posted by Vinny on July 9th).

5 fellas ready to beat the heat gathered at Linwood Holton School for YHC’s return to The Punisher after a 2 year hiatus. It’s at an am version of The Punisher YHC made his F3 AO debut following a year so stint (and F3 intro) in the Buckeye State . YHC’s first bout with The Punisher featured a PAX of 5 (shouts to Splinter on the Q, Honeydo, Offshore, Flipper and YHC to round out) so it felt appropriate to share that same number this evening.

6pm….. Let’s Mosey.

COP

Mosey over to the Basketball court for the F3 Welcome, Intro and Disclaimer

• 15 SSH
• 15 Imperial Walkers
• 15 Russian Soldiers
• 10 DQs

The Thang

Exercise 1 – Escalator

Run the bus loop for 5 loops. After each loop complete an exercise:

1. 10 Burpees
2. 20 Merkins
3. 30 Jump Squats
4. 40 Mtn Climbers
5. 50 Reverse Crunches. Al Gore for the Six.

Exercise 2 – Doracides

Mosey back to the Basketball blacktop and line up on the base line. Doracide Explanation (YHC omitted the burpees). With a prime number this became a OYO exercise

1. Run suicide to a well placed metal back chair, to a placed, empty sprite bottle and to the opposite baseline
2. 50 Copperhead Squats
3. Repeato suicide
4. 100 Monkeyhumpers
5. Repeato Suicide
6. 150 LBCs
7. Repeato Suicide…. Plankarama.

Exercise 3 – Front and Side Lunge Combo

Utilizing the outdoor classroom area for Horticulture perform alt lunges on the vertical sides of the garden boxes and alternate side lunges based on how you’re currently “maze-ing” through the garden. Repeato on the way back.

Exercise 4 – Escalator (Again?!)

The PAX left enough time to repeat Exercise 1. YHC can confirm it was not easier despite the sun hiding behind a cloud.

Mosey back to the flag. 10 DQs (Super Saab cadence) to stretch it out on a sweltering RVA evening.

Announcements

• Retreat in September …. see the BB
• Puppy Pile Soon… Marv is not the Q
• Early Risers this Weekend?
• Ultimate tomorrow at Heartbreak Ridge

Prayers to Exit Row. Lift he and his family up as he recovers. The PAX is here for you, Brother!

Was an absolute pleasure leading this fine group for the last week*. Here’s to an incredible first 2 two years in Richmond, Virginia, a place I’m so lucky to call “Home.” A place that welcomed me with open arms, helped me grow, and introduced me to the gal that makes me want to scratch and claw a little bit harder each and every day. Here’s to the many memories, experiences and years ahead.

Thus concludes the Week* of Wojo.

A PAX gathering nine strong posted for this week’s Punisher. At the advertised start time, we set off from the front parking lot for the gravel lot at the back and adjacent to old school house for some leg warming via several rounds of running. Start at the western edge of the gravel lot and target a turn around point about 40 yards off (marked by a tree adjacent to the lot) – round 1, Mosey out and Backpedal back, then repeat, and Plank; round 2, same, once again; round 3, High Knees out and Backpedal back, then repeat, and Plank; and, round 4, Butt Kickers out and Backpedal back, repeat, and Plank.

Mosey through the nearby garden to a grassy spot for start-up COP. Four rounds of 5 x SSHs in cadence followed by 2 Jump Squats OYO (this is called something in the F3 Exicon), 15 x Hillbillies, 15 x Don Quixotes, 15 x Russian Soldiers, hop on ground for Alphabet from Hello Dolly position, and finish with Arm Circle medley.

Jog to the nearby outdoor classroom for the Attila Sequence – 20 x Dips, 20 x Step Ups (one leg), 20 x Dips, 20 x Step Ups (other leg), and 20 x Dips – follow with Al Gore until all are done.

Saunter back around the school to the parking lot and pull two red bricks per PAX from YHC’s vehicle, the mosey into the front school yard. Generally, completed two sets of 15 reps of several exercises, in cadence, and followed with a core / ab interlude. Brick hefting exercises included Overhead Press, Alternating Front Shoulder Lifts, Side Lateral Raises, Goblet (style) Squats, Alternating Concentration Curls, Lying Flies, and Pullovers. Core interludes included American Hammers, Hello Dollys, WWIIs, Plank with Shoulder Tap and Arm Extension, Rosalitas, and Alternating Leg Lifts with Dead Leg cross (may be missing one – J’ville’s). Finish with Ring of Fire with bricks as props and some stretching.

Return to the parking lot, deposit bricks in YHC’s vehicle, COT with Numberama and Namerama, and YHC took us out.

Nice work all. We found no evidence of a morning F3 tourist group having hit the AO this week (although the fence was partially down surrounding the old house). The bricks we used were not pulled from M Chum’s flowerbed, but were from a stack stored in a dark corner of YHC’s yard – thankful these were largely spider-free. Have a good week.

Three posted for the evening Punisher. We gathered, as usual, in the front parking lot under a sunny sky. Posted separately prior to the usual Punisher was a backblast from a visit during the early morning by some F3 brothers from the far Southside. Included in this backblast was a reference to the scary house at the rear of the property. There have been some questions about this during our evening tours of the AO. Will endeavor to share a little history on the school site courtesy of a couple of sources (City, RPS, and Historic Richmond Foundation).

Linwood Holton Elementary School was constructed in 1999 meaning the school is now 20 years old. The School was constructed on the site of the former Thirteen Acres School. According to the City, the overall site is actually 13 acres. The house currently fenced off behind the school building was utilized as Thirteen Acres School, offering a small academic program for children with special needs. The Thirteen Acres building was originally constructed in 1885 as a farmhouse with later ownership by the Virginia United Methodist Church prior to a sale to the City of Richmond in the late 1960s. While underutilized for years, the area surrounding the house had been maintained by the City’s crew. In recent years, the building has been surrounded in a construction fence in response to concerns about lead paint. While the old house is one of the earliest dwellings constructed in Northside, there are no known plans for its rehabilitation.

Our evening crew did mosey from the front lot and into the grass for our warmup including 25 x SSHs, 15 x Hillbillies, 15 x Cherry Pickers, 15 x Helicopters, 15 x Russian Soldiers, 15 x Suzanne Somers (each side), and 10 x Arm Circles (big only, forward then reverse).

Short jog to the shady side of the school gym for five rounds of 5 x Burpeees, 10 x Donkey Kicks, and 50 x LBCs. Stroll around the landscaping and storage shed to the bus loop for Run DMCs with short jog about halfway down the bus loop and back with a chaser of 20 x Diamond Merkins, 20 x Merkins, and 20 x Carolina Dry Docks. Repeat once.

Head around to the playground where one of us complete 10 x Jerkins, another completed 15 x Box Cutters, and the third completed 15 x Flutter Kicks (two count). Complete three rounds. Move 20 yards off the playground to a spot under the trees for Jack Webb variant starting with 1 Slow Squat and 4 Curtsy Lunges (single count). Add reps each round at 1:4 ratio until 10 / 40 completed. Broke up action with 30 Arm Raises following 5 / 20 through 10 / 40.

Slide to a playground bench for Russian Dips – in cadence, complete one dip with one leg off of the ground then switch legs and complete another dip. Finished two rounds of 20.

Mosey back around the school to another shady spot for a couple of minutes of stretching. Finished on the west side of the property in our COT with namerama and numberama and YHC took us out.

Glad to have some company. Nice work. Convergence on Thursday, 7/4 – see f3rva.org for additional details.

3 SOJ summer tour warriors departed New Market this morning to get a beatdown Chum at Punisher! Only problem, No Chum and no other PAX! After a few Circles around the AO to explore it was a Hot potato Q between the PAX.

Running – Merkins – Dips – Pullups- more running, good work fellas. Work calls so short BB for today.

SYITG

Marmaduke

Three posted to Punisher on this sunny and at least 70 evening. The beatdown went something like this.

COP

• 25 SSH – IC
• 10 Helicopters – IC
• 10 Don Quixotes – IC
• 5 small, 5 big Arm Circles – IC, Reverso
• 10 One Legged Lunges – IC, switch legs for 10 more IC
• 5 Merkins – IC
• Lower to 2 inches and hold. Then 5 more Merkins – IC
• Raise up to normal plank position – 5 more Merkins – IC
• 20 LBCs – IC
• 10 Heels-to-Heaven – IC
• 20 APDs – IC

Mosey to Bus Loop

Variation of the Triple Sprints – Two stand on one side of bus loop, the other on the other side of the bus loop. The first person goes while the last does 5 burpees. When the first gets to the second, the second runs while the first does 5 burpees and then holds plank. This continues until all members have run 5 times and done 5 sets of 5 burpees.

Mosey to Playground

Bulkhead Special

• 1 Pull-up followed by 2 Merkins
• 2 Pull-ups followed by 4 Merkins
• 3 Pull-ups followed by 6 Merkins
• Continue until you do 11 Pull-ups followed by 22 Merkins

Mosey to Shelter for Tabata

• Round 1 – One Legged Lunges, Alternating every set.
• Round 2 – Upright APD Dips.
• Round 3 – Rotating Elbow Planks/Foot to Hand Mountain Climbers

Mosey back to the VF for 2 Minutes of Mary

• 25 Freddie Mercuries – IC
• 20 Rosaleta’s – IC
• Hold 6 inches for a 30 counts (lasted about a minute.)

COT – Numberama, Name-o-rama, Announcements YHC took us out.

NMS

Always great to be back in Ginter Park which is where YHC grew up just 4 blocks from The Punisher. At that point, there was not an elementary school. It was a small park called 13 acres. YHC’s family moved out to Short Pump 32 years ago, so it always nice to be able to ask Chum Bucket about some of the changes during that time including an urban farm that is where YHC used to play baseball.

YHC is always even surprised how he is able to post within 1 minute of the starting time consistently. Swirly assured Chum Bucket that YHC would be pulling up at about 5:59 PM. He was right.

YHC expected larger numbers because of the summer tour, but had a great time working out with Swirly and Chum Bucket. Well done.

Announcements

• Puppy Pile this Saturday (0705) at Dogpile. Marv has the Q
• Happy Hour this Thursday at Tavern 19 (Independence Golf Course) – bring the M and the 2.0s for some food and music and family fun.
• F3RVA Retreat – September 21. See Vinny for details. Also, there is a sign-up sheet for teams for the Cornhole tournament — you MUST partner with a guy from another Region.
• July 4 Convergence – Tredegar. 7 AM

It was an honor to lead this evening.

Gotta Run!

Phonics

A PAX of six posted for the last spring Punisher faced a game time temperature of 91 degrees. YHC brought a Trader Joe’s bag with a couple of props with hopes of an even number of attendees. Offshore broke through the hedge row with a couple of minutes to spare giving us six.

At 6 PM sharp we moseyed to the shaded school yard and started with a running warm up across the front of the school gym including 2 x High Knees, 2 x Butt Kickers, 2 x Karaoke, a 66% run, and a 90% finisher. Move SSW into the schoolyard for startup circle that included 25 x SSHs, 15 x Don Quixotes, 15 x Hillbillies, 15 x Helicopters, 15 x Carolina Dry Docks, 15 x Flutter Kicks (two count), and an Arm Circle medley.

Brief jog to the edge of the school grounds for Jack Webb variation alternating WWIIs and Reverse Crunches. Started with one WWII and four Reverse Crunches. Added another WWII and four more Crunches for round two. Add the same ratio each round until 10/40 of each completed. Brief adjustment prior to round nine and ten by adding 15 x Alabama Prom Dates prior to the round start.

Hop up and head to the playground for Cindy involving an AMRAP with 5 x Pullups, 10 x Merkins, and 15 x Squats. Complete as many rounds as possible within about a 10 minute period.

Continue mosey around the school to the side of the kindergarten pen. Utilizing the contents of my Trader Joe’s bag, pulled out a soccer ball and some plastic cups for Crab vs. Bear soccer variation. Three on three action with two of each team in Crab Crawl position and one in Bear Crawl position. 25 x LBCs for out of bounds, but the kindergarten fence banking was fair play.

Drop in place for one round of Ring of Fire with 10 x Merkins per PAX member. Roll over for some brief stretching. Hop up and return to the parking lot for COT and YHC took us out.

Upcoming: 1) Hump Day Happy Hour (or more) – Roller Coaster at 6 PM departing from behind Palani Drive followed by fellowship at 6:45 PM – see PreBlast visible on F3RVA with Kubota taking the lead , 2) No Excuses Workout – Saturday at 7:30 AM – Milestone neighborhood in Mechanicsville – PreBlast posted in News section of F3RVA with The Carpenter taking the lead, and 3) Independence Day Convergence – details later. What else?

Thanks and nice work gents.

Can’t think of a better way to spend a summer evening than to spend it @ the Punisher – well done pax ! 14 strong tonight !

Here is how it went down this evening : COP – SSH’s, Helicopters, Windmills, IW’s, merkins, LBC’s – mossy …..

Four corners – around the school – 1st corner 25 hand release merkins – 2nd corner – 50 SSH’s, 3rd corner 75 squats – 4th corner – 50 LBC’s 50 burpees !

Playground : Chaz Michael Michael’s 3 sets of 7 with partner – 3 sets of 20 Wilsons boxing cockroach with partner.

Benches : 3 sets – 20 dips, 25 incline merkins 30 step ups

Field : 20 donkey kicks – bear crawl to tree 20 WWII’s run back – next round balls to the wall – into chicken peckers 20.

Ring of Fire – merkins of your choice 10.

Excellent turnout tonight even in the rain! Thanks for allowing me to Lead!

Great to see some new faces – and great to be back at punisher.

Props to 7-eleven – she worked out 3 times today =Boom ! And props to Husky for coming after swim practice – yeah dude way to go – thanks to pops for bringing you – way to be Kubota !

Well done guys who double dipped today as well – strong work dudes !

Honeydo took us out – thank you and very well said my friend!

F3 retreat coming in September !

Sign up for Breaking bread !

See Y’all in the gloom….

A six PAX posted for a beer-free Punisher on a low-humidity 75-and-sunny evening.

Mosey to the back for COP: SSH, Imperial Walkers, Don Quixotes, Merkins, Scorpion Kicks, Back Lifts

Mosey this way for a round of Ciabata (20 seconds on, 10 seconds rest for 8 rounds). Upchuck blindly picked #6, the “Ideal Body” workout, from the Tabata app: Burpees, Mountain Climbers, High Knees, SSH, Burpees, Mountain Climer, High Knees, SSH.

Mosey around the blacktop for a Spider Man recon mission. Split into groups of 3. Each PAX performs 5 Partner Jerkins. Then the group runs to the picnic tables for 15 Bench Kicks. Repeato 3x. The double up on the whole thing for 6 rounds of Partner Jerkins. Complete 10 Jerkins on the last set.

Mosey that way to the bus loop for a Curb Crawl. Bear Crawl out, Incline Merkins, Crawl Bear back, Decline Merkins. Count up to 5 and back down to 1.

Mosey over here for another round of Ciabata. Swirly blindly chose #5, the “Fat Burner” workout: Burpees, Squat Jumps, Squats, Mountain Climber. Repeato.

Mosey over there for a triple check: People’s Chair, WWIIs, backward run to the trees, forward run back.

Mosey right here for 6 MOM: American Hammers, Hello Dolly, Rosalita, HTH Ring of Fire, WW II.

COT: Namerama, Numberama, Announcements, YHC took us out.

NMS: YHC failed to secure a watch for the beatdown, so downloaded a Ciabata Tabata app since the phone would need to be carried around anyway.

It was great to have Big Blue back in the Punisher parking lot. Great to be with several Punisher regulars, too.

YHC tried to keep the COP appropriate for all ages because of the lack of gloom. Kru enjoyed the Scorpion Kicks so much that YHC was second-guessing himself.

The Spider Man recon mission was necessary because the PAX were kicked off of the playground several weeks ago by Spider Man right after starting a round of Peter Parkers. You can’t make this stuff up.

Announcements: Ultimate Frisbee at Heartbreak Ridge tomorrow.

A pair of us posted for the May 20th Punisher – yes you were there EF Hutton. Mosey into the grass for startup with SSHs, IWs, DQs, Helicopters, and Arm Circles. Head around the corner to the Bus Loop lane for EMOMs #1 and #2 (8 minutes each), including Decline Carolina Dry Docks and Squats, among others. Sure, composing the backblast closer to the event would help detail recall.

Shift to the grass at the South end of the loop for a Dora involving Shoulder Taps, Flutter Kicks, and APDs. Move back to the pavement / sidewalk for one more EMOM (10 minutes). Mosey back around the school for the COT and YHC took us out.