Tag: Punisher

Met up with Krü at Linwood Holton Elementary School for a Christmas Eve edition of the Punisher.  We crossed the front lawn and halted for startup activities including 50 (YHC’s age as of 12/24) x Mountain Climbers (2 count), 10 each of IWs, DQs, Russian Soldiers, Cherry Pickers, and Helicopters, and 50 x Large Arm Circles (25 forward and 25 reverse – all single count).

Moved around the school for 50 x Jerkins, Merkins, Squats, and WWIIs which we completed in 5 sets of 10 reps each.  Grabbed a portable FM radio from the truck and sauntered off campus for a quick Christmas light viewing at Laburnum Avenue and the I-64 onramp several blocks west of LHES – known as Rosedale Christmas.  Tuned the radio to 89.3 and completed a couple of sets of LBCs under the Interstate overpass.  Headed back to the school for a COT and departed for other Christmas Eve activities.

Hope you all had a good Christmas.

YHC hit the Holton parking lot last Monday uncertain if there would be any others partaking of the evening’s Punisher.  Was pleasantly surprised to find EF Hutton, Krü, and Adderall there and ready for whatever.

Mosey to the west side of the school for initial COP with SSHs, IWs, DQs, Russian Soldiers, Helicopters, and Arm Circles.  Move to the school wall, partner up, and complete a Dora taking turns completing 100 Merkins, 200 Squats, and 300 Flutter Kicks (two count) with a Bear Crawl to a nearby tree and a jog back.

Saunter around the back side of the school to the playground.  At half circle monkey bars, pullup and hold for 5 seconds then shift to the nearby swings for 6 Jerkins.  Back to the bars for another pull and hold, then back to the swings for 5 Jerkins.  And so finishing with 1 Jerkin.  Rotated through swings with everyone having a couple of turns under the plastic infant swing.

Jog back around to the picnic pavilion and pick a table for a couple of rounds of exercises.  At each end of the bench seat on each side (4 corners), complete 5 Derkins – for 20 reps total.  Round 2 – alternating Captain Morgan squats.  Round 3 – Incline Merkins.  Round 4 – alternating Step Ups.  Round 5 – Walk the Plank.  Round 6 – 10 Bench Kicks on each side and 10 Leg Tosses on each end.  Move back to the school for LBC variations mixed with APDs.  Finish with light stretching.  Mosey back to the parking lot for COT and YHC took us out.

Nice work fellas.

Glad to see EF Hutton in the LHES parking area as YHC crossed the school yard ahead of the first Punisher in December.  We moseyed to the Hermitage Road side of the school for a startup COP with conversational offerings of most of the usual – Imaginary Jump Ropes, DQs, IWs, Russian Soldiers, Helicopters, and Arm Circles.

Quick mosey to the outdoor classroom for Elevens with Derkins and Squats.  Jogged around the back to the playground for playground swing with Jerkins alternating with some Mary.  Moved to the far northeastern corner of the school ground for sidewalk square escalator alternating Carolina Dry Docks, 5 Second Squats, and Flutter Kicks.  Headed back the way we came, stopping at the school for double checks starting with People’s Chair and Bear Crawls, then Wall Crawls and Crab Walks.  Held People’s Chair variants at the wall (both legs, then right leg, then left).  Hit the grass for LBC varieties and stretching.

Back to the parking lot for “C”OT and YHC took us out.

Punisher attendance poor during the past month or so.  YHC had been out a bit in November.  As I understand it, Nightcrawler posted solo a couple of times.  FYI, the plan is to keep this AO going – evening offering at the same time and same location.  Headlocking at Holiday parties, appealing to 2019 resolutions.

Nightcrawler and I met up for last week’s Punisher with heavy rains falling.  We took advantage of the roofed outdoor classroom completing all of the evening’s workout under shelter, including:

“C”OP with mostly the usual then Attila Sequence – 20 Dips, 20 Step Ups (one leg), 20 Dips, 20 Step Ups (other leg), 20 Dips.  Eight minute squat Tabata followed by Derkins at each bolt location per small picnic table seat (12 rounds) and one round of Incline Merkins at the larger table (6 rounds).

Completed several rounds of other exercises on and off of the picnic tables including Carolina Dry Docks, Pole Smokers, APDs, One-Legged Squats (Captain Morgans), and several others.  Finished with LBC variants and stretching.  Mosey back to the parking lot for departure.

Before the next one, here’s the last one – from the first Monday evening after the changing of the clocks with evening gloom re-emerging.  From a parking lot full of cars – primarily for parents attending parent/teacher conferences, we began the evening with some quick words and then a mosey to the grass.

COP with mostly favorites – Invisible Jump Ropes, IWs, DQs, Russian Soldiers, Helicopters, and Arm Circles.  Move across the yard to the school wall for Triple Check – People’s Chair, Arm Plank, and mosey to Laburnum and back.

Head around the corner of the school to the bus loop for Merkin Ladder – completing 21 rounds of Merkins starting with one rep and adding one each round to 21.  Hit the curb for 11s with Dips and Hello Dollys.  Remain in place for additional Mary and some stretching.  Jog back to the parking lot for COT and YHC took us out.

Two Punisher regulars posted for its most recent offering.  Arriving on foot (walking), YHC waited only a few minutes before Offshore arrived (running) at the AO.  We hit the front yard for a conversational COP with Imaginary Jump Ropes, IWs, DQs, Helicopters, Cherry Pickers, and Arm Circles.

Mosey around the school to the outdoor classroom for dealer’s choice Lindsays.  Offshore Lindsay to start – Decline Merkins and WWII Sit Ups.  Chum Lindsay follows – Copperhead Squats and 2 Count Mountain Climbers.  Quick lunge walk around the pavilion with a Burpee at each support post.

Begin dealer’s choice Elevens.  Offshore Eleven to start with American Hammers and Nolan Ryans (each side) – the latter picked up from Offshore’s F3 tourist experience in NOLA – from a Plank, right hand high and punch down under your left armpit and back up – repeat on the other side.  Chum Eleven with 2 Count Dips (elevate each leg and complete a Dip) and Bench Kicks.  We took a jog around a nearby tree somewhere in there Offshore.

Move to the school wall for sequence of People’s Chair and Elbow Planks – 30 second hold for two-legged Chair and Plank, 15 second hold for one-legged versions.  Mix in 15 second Balls to the Wall and Reverse Planks and finish with 30 second regular Chair and Plank again.  Hit the grass nearby for 100 LBCs and 50 APDs while checking out constellations.  Finish with stretching and COT, and YHC took us out.

YHC left Charlottesville close to 5:00 PM not yet adorned in my go-to F3 gear.  Seeking to avoid a speeding ticket, but also seeking to make a 6:30 PM Punisher start time, we pushed the return trip to Richmond.  Good thing the road between C-ville and RVA was clear (as it usually is).  Good thing also the AO is only a few blocks from the house.

Arrived with just a few minutes to spare just as Krü hit the parking lot.  Nightcrawler came in on two wheels.  We moved into the grass for the COP with a lineup of the usual.  We moved to the school wall for a Triple Check with People’s Chair, Plank, and a mosey to the Laburnum Avenue sidewalk and back.  Offshore arrived during the Triple Check following his run in from VCU.

Mosey to the southeastern edge of the school grounds for 11s, OYO, in place with Merkins and WWII Sit Ups.  Move to the bus loop reverse ladder, starting with 13 reps, of Invisible Jump Ropes, Dips, and Hello Dollys – Plank after 8 rep round to gather the PAX and to make a quick jog down the bus lane and back.

Stroll to the playground for another round of 11s on the benches lining the playground perimeter involving Incline Merkins and Bench Kicks.  Shift to the playground proper for quick partner routine with one guy completing Jerkins hanging from the playground swings while the other Bear Crawls out and around a nearby bounce platform and back – complete two rounds.

Mosey back around the school pausing in the grass for Mary and stretching.   Jog back to the parking lot for COT and YHC took us out.

Nice work gents.

A PAX of four posted for last week’s Punisher.  Scar, who recently relocated to RVA from the Raleigh, NC area, was on foot on the east end of Holton Elementary looking for evidence of F3 activity as YHC approached the AO.  We strolled back to the parking lot.  Krü arrived via vehicle moments later.  Offshore arrived, too, but on foot following a run from VCU.

Startup COP under the trees and among the acorns in the front school yard with SSHs, IWs, DQs, Hillbillies, Cherry Pickers, and Arm Circles.  Short mosey to thicker, acorn-free grass for EMOM – 8 minute rotation to start with as many reps as possible (but at least 15 of each) within a minute for Merkins in the odd minute and Squats in the even minute.  Shifted to the bus loop for alternating exercises at each orange cone surrounding the loop – 10 Carolina Dry Docks at the first cone, 15 Box Cutters at the second cone, and repeat for 16 cones.  Return to the grass for another EMOM with Plank Shoulder Taps for the odd minute and Side Lunges for the even minute.  Remain in place for Mary.

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

Welcome Scar – nice job starting the EMOM with 50 Merkins. Good seeing Krü and Offshore, too.  Thanks guys.

4 strong converged upon the pre-fartsack PM gloom at Punisher for a beautiful October beatdown.  EF planted the Flag.  Here’s how it went down.

Short mosey to front field

COP (IC)

• Copperhead Squats
• Arm Circles
• SSHs
• Imperial Walkers
• Merkins
• Mountain Climbers
• LBCs

Mosey to Parking Lot

• Sprint 1/3, Mosey 2/3
• Sprint 2/3, Mosey 1/3
• Sprint 3/3

Mosey to Picnic Tables

• 11s – Dips and Box Jumps

Mosey to Blacktop to Find EF’s Playroom Full of Toys

Conveyor Belt

• PAX 1 – Sledgehammer Tire Slams
• PAX 2 – Burpees
• PAX 3 – Jump Rope
• PAX 4 – Dribble Down Court –> Make a Lay Up

Repeato Twice More (Free Throw, Lay Up and Free Throw)

Mosey to Bus Loop

Ark Loader

• Bear Crawl
• Duck Walk
• Crab Walk

Reverso

• Crawl Bear
• Polar Bear
• Bunny Hop

Mosey to Front of School

Partner 1 Exercise/ Partner 2 Run to Far Tree and Back

• Wall Climbs
• Flutter Kicks
• People’s Chair
• Box Cutters

Mosey to VSF

Mary

• Partner Dying Cockroaches 3×20

Numberama, Nameorama, COT

MOLESKIN

A long five morning absence from the gloom had YHC chomping at the bit for a beatdown and some F3 brotherhood.  Afternoon check of the Q sheet showed no official Chum Q, let’s give him the night off.  YHC couldn’t have asked for better Sunny and 70 F3 RVA weather.  Offshore once again reminded YHC that he’s faster.  Chum smoked the PAX in 11s, and Kru slings a sledgehammer like he’s been laying train tracks all his life.  Wilson’s partner dying cockroaches seemed to be a hit.  As always, YHC appreciates the chance to lead.

ANNOUNCEMENTS

CSAUP October 20^th

 

Credit to all for staying home two Mondays ago when tornadoes were dropping into Richmond.  YHC posted at Linwood Holton long enough to establish that nobody else would be posting and headed home for cover.  Last Monday, we assembled a PAX of three and did the following:

COP in the front schoolyard with some of the usual.  Mosey to the bus loop for a double ladder involving Merkins and Squats.  One Merkin followed by a mosey down the bus lane to a point and then one Squat.  Back to the starting point for two, and so on until 21 of each were completed.  Jog around the school to the outdoor classroom for Mary on the “dry” picnic tables – Pole Smokers and LBC variants mostly.  Finish at the nearby school wall with People’s Chair and Monkey Humpers, alternating.  COT and YHC took us out.