Tag: Punisher

Three posted for last week’s Punisher.  Offshore arrived on the run, having completed another Monday AM bus in / PM jog back to LHES.  Krü arrived using conventional means.

We gathered briefly in the lot and moseyed to the school yard for the initial COP with most of the usual.  For the next 45, we took turns selecting the method we’d use in moving from tree to tree (large and small) in the school yard (Bear Crawl, Crab Walk, Lunge Walk, Frog Jump, or whatever) and calling exercises at each tree (generally in the order of Chest, Legs, and Abs).  Group decision that dead trees meant Burpees.  Finished with a couple of minutes to spare and completed a little stretching at the southeast corner of the Holton lot.

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

Nice work fellas.

A quick afternoon shower preceded the posting by 5 PAX at this week’s Punisher.  After a quick meet and greet in the parking lot, with some PAX members coming in hot, we moseyed to the east side of the hedges for The Thang:  Startup COP with SSHs, IWs, DQs, Russian Soldiers, Helicopters, and Arm Circles.

Mosey to the outdoor classroom and started with the Attila Sequence using the picnic tables – 20 x Dips, 20 x Step Ups (one leg), 20 x Dips, 20 x Step Ups (other leg), and finish with 20 x Dips.  Begin 8 minute EMOM #1 with 10 – 20 (or more) Wide Grip Merkins for the odd minute using the rest of the minute for a brief rest and 10-20+ Carolina Dry Docks for the even minute.  Follow with EMOM #2 with 10-20+ Squats for the odd and 10-20+ Side Lunges for the even.

Brief break in the action with one PAX member completing 5 Merkins while the others Bear Crawl away from the pavilion and crawl back when the Merkins are done.  Next guy does the same with the others crawling out and back.  For round 2, 5 Close Grip or Diamond Merkins with the other guys Lunge Walking away and back.  Start EMOM #3 with 20-30+ Hello Dollys (I don’t believe you would pluralize Dolly in writing about more than one rep of the exercise) for the odd and 20-30+ Freddie Mercurys (same here) for the even.

Circle up briefly in the grass on the way to the parking lot for a little stretching.  Mosey back to the parking lot.  COT and YHC took us out.

Announcements:  Labor Day Convergence – Three Lakes Park – 7 AM on Labor Day and 4 Year F3RVA Convergence – Dogwood Dell at Dogpile on September 22nd.

NMS:  Nice work gents.  The summer has been good.  On behalf of Punisher regulars (Nightcrawler, Sonny, Tricycle) a good mix of F3 tourism and possible regulars has brought new energy.

Krü (you can find the u with the diaeresis in the Special Character menu in WordPress formatting) and Adderall made it out again following posting at Saturday’s at GridIron.  Both have kids that once attended Holton Elementary, so the grounds are familiar to these guys.  Their comfort with their surroundings shone through their picnic table top Hello Dolly/Freddie Mercury rotation.  Nightcrawler, Offshore, and YHC stuck to the wet grass.  Adderall also has an advanced Squat technique – you against you man.

Good seeing Offshore, too.  Has probably been a while – prior to Punisher moving to the evenings.  Offshore added to the evening’s degree of difficulty by running to the AO from VCU (having parked near Holton in the morning and catching the bus to campus).

Nightcrawler – want the rest of the story on the trip to Sealevel, NC.  See you sometime after Labor Day.

Through some combination of GridIron last Saturday and other activities during the weekend, YHC had back muscle spasms that started Monday afternoon.  You may have your own story about medicating for F3 activities, but two Advil and a little pre-workout Tiger Balm provided help but not a solution.  Who else out there has a pre-game cream, ointment, salve, or pill routine?

A pax of 3 eventually converged upon the fields of Holton to do some exercising where audience participation is always welcome.  Lab Rat was late due to a dead car battery, but made it just in time to pick up the Q from Chumbucket and give him the night off.

Stuff:

-COP included invisible jump ropes, side stradle hops, helicopters, Don Quixotes, merkins, LBC’s, and Hillbillies to test the commitment of audience members (they were commited).

-Mosey to jungle gym for pullups and derkins.  3 sets of 7 and 10 reps, respectively.

-Little 4 corners on the black top:  1) deep squats 2) APD’s 3) Carolina dry docks 4) WW2 situps

-Big 4 corners around the block:  same as above

-Human steeplechase:  Go over one way, go over back, then alternate over/under

-The Abyss:  picnic bench abyss merkins X10.  Done correctly, 10 is all you need.

-Mary and a little yoga.

NMS:  I told Chum Saturday I was a maybe, but if I could make it I would gladly grab the Q.  I got the go-ahead from Mrs. Lab Rat to go LATE in the day, and was eagerly anticipating getting back out to Holton!  After wrapping up grilling duties and leaving the family with a quite awesome dinner (feeling proud, I must say), I jumped in the Ratmobile only to hear the dreaded clicking of a drained battery.  I was able to put the charger on it just enough to get the engine to turn over, but knew I was not going to make it by 1830.  Chum and Nightcrawler were all too kind though and didnt go far to start the COP…and Chum handed the Q off upon arrival.

We were on the Boulevard side for COP, and after a couple rounds, we noticed that there were several women gathered in the front yard of a neighboring house following along!  Fun times were had with them, as cadence got louder so they could keep in step.  Lab Rat decided to really test their commitment with Hillbillys and they were right in step.  Alas, all good things come to an end and we waved farewell to our lady friends and headed back to where the real work got done.

It needs not be said how awesome and committed Chumbucket is for keeping this workout going.  I really got to thinking about the many mornings that were spent around the grounds in the early days with the old guard before they moved on to Batteau and Hoedown.  Hell, my first Q was Punisher!  While lying on the grass in the back corner of the soccer field, I couldnt help but reflect back on the time Bleeder ran me over with his bike in that very spot.  Good times….

Back to reality, it was great to meet up with Nightcrawler.  This is a dude I need to hang out with some!  Serious fisherman, and he likes to chase all kinds of fish, too….my kind of guy.  We talked of catching bowfin, carp, and the mighty chain pickerel among other non-glamour species.

Apology of the week goes out to that little girl on the jungle gym that had to wait on us to get our pullups in before she could feel comfortable hanging on the monkey bars.

 

Lab Rat apologizes…

 

A PAX of six posted for the most recent episode of the Punisher.  Apologies to all for not posting the backblast sooner.  You were there.  It wasn’t your imagination.  Lab Rat reminded YHC on Saturday that everyone reads the backblasts.  More on that later.

Anyway, for Monday, 8/13, following a brief warmup with some of the usual, we moseyed to the shady front yard rolled into the Thirteen Acres Baker’s Dozen with 13 rounds of 13 exercises – Merkins, Squats, Hello Dollys, Wide Grip Merkins, Forward Lunges, Rosalitas, Close Grip Merkins, Back Lunges, Freddie Mercurys, Carolina Dry Docks, Side Lunges, Flutter Kicks, and LBCs.  We started with 13 reps of the first exercise and 7 of each of the others.  For the next round, the 13 reps moved to the second exercise with 7 of all of the others.  And so on plus all of the exercises were single count.

Surprisingly, we had a few minutes left of the 45 and completed a Triple Check starting at the school gym wall with People’s Chair, Elbow Plank and a mosey to a nearby tree and back.  We finished with some stretching, and a COT and YHC took us out.

Welcome to FNG Strawberry (long time Mets fan) and thanks to Nightcrawler for headlocking.  Good seeing Honey Do and EF Hutton, too, both of whom had already received their Punisher passport stamp earlier but were back for more.  Thanks also to Tricycle for coming out.

Announcements:  Convergence on Labor Day at Three Lakes Park and CSAUP on October 20th.  Additional details on F3rva.org.  Also Gumbo is leading Breaking Bread this coming Sunday and is looking for additional volunteers see F3rva.org for information, too.

Testing Lab Rat’s assertion.  So FC Barcelona had a match with Deportivo Alaves on Saturday, 8/18.  In watching some of this match, YHC searched the interwebs for information on Alaves as I’m not familiar with all of the clubs in La Liga.  So what does this have to do with F3?  If you start with the Wikipedia entry for Deportivo Alaves, who can make it to the entry for Merkin in as few links as possible solely using Wikipedia hyperlinks.  BTW, Merkin doesn’t mean pushup.  For those that didn’t know, don’t cheat and search for that first.  Let the discovery wash over you.  A $10 gift card to Stir Crazy Cafe – a coffee joint at the heart of Bellevue and within 3 or so blocks of the Punisher AO if you can chart your Wikipedia link between the two in as few links as possible and first to post about it.  Post your path in the backblast comments.

 

 

 

5 strong posted at Punisher this evening with the RVA conditions being Sunny, Hot, Humid and 88.  At Holton Elementary is was 70 and Sunny.  Here is what transpired:

COP:

Cotton Pickers x 15

Russian Soldiers x 15

Hillbillies x 15

Arm Circles x 15 Forward and Backward

Freddie Mercury’s x 15

Hybrid Merkins/Shoulder Taps x 15

 

Thang:

Partner up for Doracides

Run to first tree and perform one Burpee, run back to partner, then run to second tree and perform two Burpees and run back a switch with partner.  Exercises at start line were 100 x Merkins, 200 x LBC’s, 300 x single count Mountain Climbers.

Mosey over to school wall for Triple Check

Dwight Howards/Heels to Heaven/Run to tree and back

3 x Rounds

Wall-sit-arama

Mosey a little to nice green grassy area for Four Corners

10 x 2 count Flutter Kicks

10 x 2 count Flutter Kicks/10 x Scorpion Kicks

10 x 2 count Flutter Kicks/10 x Scorpion Kicks/10 x Jump Squats

10 x 2 count Flutter Kicks/10 x Scorpion Kicks/10 x Jump Squats/10 Hand Release Merkins

 

Mosey a little for a new routine “5 Trees/5 PAX”

Each PAX member gets at a tree and does Reverse Crunches.  First tree person does 10 Carolina Dry Docks and then runs to next tree/person and relieve that person who runs to next tree/person and so on until all PAX members have had a turn doing the Dry Docks at the first tree.  PAX is doing Reverse Crunches the whole time they are not running from tree to tree or doing the Dry Docks.  You had to be there to understand, I guess.  Didn’t work out exactly as planned.

Mosey a little for PLT’s

3×20 PLT’s with YHC doing Pole Smokers because of odd numbers.

Burpee Shuffle with each PAX calling out 1,2,3 Burpees.  No repeats.

Turn Q over to the Punisher himself, Chum Bucket for 7 MOM

Lots of LBC’s, about 8 different forms of LBC’s

6 Inches while PAX members take turns counting to 60

Stretching exercises

Back to the Shovel Flag

Numberama, Namearama and YHC took us out

Announcements:

HDHH/Roller Coaster this Wednesday at Kuba Kuba Dos at 5:30 pm.  Bring a change of clothes or deodorant (no outdoor seating)

PuppyPile August 25th after DogPile.  Marv has the Q.

Breaking Bread needs a Q for August.  Sign up on the Q sheet.

Ghost Flag will be out at DogPile this Saturday.  Get your nano-regions out there.

NMS:

First, let’s congratulate Shakedown for completing the Summer Tour this evening.  I feel honored to have Q’d his final AO.  It was nice and hot even in the shady areas that we worked in this evening.  Everyone worked hard and there were no complaints.  YHC wanted to include Chum Bucket in the Q because it had been a couple weeks since other PAX have taken the Q over at Punisher.  YHC knew that he was good at Mary exercises, so there you go.  Thanks, Chum!  It was great to meet Tricycle and Phonics posted and checked Punisher off of his Summer Tour list.  Thanks for coming out and working hard, fellas!

See ya in the gloom!

Kubota

keep posting!

Five RVA pax, 2 local on foot and 3 on the tour, joined YHC for a 6:30 PM(!) workout.

The thang:

Warm  up – SSH, Don Qs (enter Sunny), Merkins, Peter Parkers, reverse crunch

mosey to corner of school property – Roscoe special – 9 minutes of running the perimeter.

Mosey to picnic tables – Lindsays – dips and LBCs

Mosey to back corner of school property along Hermitage, run along street alternating sprints and jobs between light poles to AP Hill corner. Turn left and alternate running speeds to next corner – 50%, 75%, 95%, 50%,100%.

Mosey to basketball court – suicide forward and backward running.

Rusty  cage – 10 burp ups

mosey to back trail along perimeter and all the way down to Hermitage, repeat light pole sprints and jogs down Hermitage.

Circle up for ring of fire – merkins.

Triple check – balls to wall, flutters, run.

ring of fire – burpees 1,2 or 3

5MOM – Dollys, Rosalitas, Freddie Mercury

 

Moleskin – YHC played this a little fast and loose, noticed the sheet was open and confirmed with chum that he’d take it out of his hands for a night. Wanted to get a good amount of running in, which double respect Sunny had been doing upon his partially tardy arrival into warmups.The workout was an attempt at the old string of pearls, keeping things constantly moving without losing anyone. This pax had no problem with that though. Honey Do and Rosie were out in front much of the time with Chum, Sunny and I doing our best to keep up.

YHC hadn’t Q’d in a while mostly due to the weariness of signing up and feeling the wrath of toddlers and babies in the middle of the night. Felt good to get back in the saddle, always puts a little pep in the step. Much like Honey Do’s comment upon arrival, it had been a long day and it would feel good to get a workout in after the stress, unlike the stress reliever of a workout before the day commences.

Enjoyed it fellas, thanks for letting me lead.

-singer

 

 

A PAX five strong posted for the most recent Punisher.  The rain held off for several hours before our start and we had a nice breeze.  After a few minutes of greetings in the LHES parking lot, we started a slow run to the school side yard for the startup COP with SSHs, IWs, DQs, LBCs, Helicopters, and Arm Circles.

We moved about 100 feet due north for Super 21.  We started with 1 Slight Wide Grip Merkin, 1 Reverse Curl, and 1 Squat and added one rep per round until we’d completed a final round of 21 reps.  We broke up the action after every 5 or so rounds with other exercises.  We moved to the nearby outdoor classroom for 11s with Dips and Box Cutters (can’t remember for sure so I’m going with this).

We jogged to the school wall and held People’s Chair while each PAX member jogged a loop from the wall and out, and around, nearby shrubs, and back.  We circled and finished with some Mary and stretching.  COT and YHC took us out.

Enjoyed meeting Kubota, Husky, and Sugar Sock.  Congrats to Kubota and Sugar Sock for nearing completion of F3RVA summer tour.  Good seeing you guys.

A PAX of three posted for the most recent offering of Punisher.  Jville and YHC met in the parking lot and moved to the school yard for slow warmup with some of the usual – Invisible Jump Ropes, IWs, DQs, Russian Soldiers, Helicopters, and Arm Circles.

We shifted to a grassier part of the yard for an 8 minute AMRAP #1 (as many reps as possible within the time frame) – 10 Squats, 10 WWII Sit Ups, and 10 Slight Close Grip Merkins.  Nightcrawler posted as the AMRAP began.  We moved to the school wall for 8 minute AMRAP #2 – 20 Second People’s Chair, 10 Wall Crawls, 10 Hello Dollys, and a mosey out in the yard around a nearby tree.  We jogged around the school to the bus loop for 8 minute AMRAP #3 – 10 Decline Carolina Dry Docks, 10 Monkey Humpers, and 10 Flutter Kicks.  Finish with Mary (LBC varieties) and stretching.  COT and YHC took us out.

Four posted for the second Punisher of July 2018 and we went at it like so:

Jog two loops of the front parking lot, then startup COP with 25 x SSHs, 15 x IWs, DQs, Helicopters, and Hello Dollys, and 10 x Arm Circles – big only, forward then reverse.

Mosey to the shade of the school yard for Deck of Death with Squats, Slight Closegrip Merkins, Box Cutters, and Plank Jacks for each of the four suits – completing a corresponding rep number for each card ranging from 2 to 14 (Aces) and Jokers meant 10 Burpees.  Worked out taking turns flipping cards and moseying to the painted storage unit and back to position between rounds.

Finished with some Mary, stretching, and a COT.

Good seeing Splinter at Punisher.  Welcome back Tricycle.

 

2 strong braved the heat for a steamy Punisher.  EF planted the Flag.  Here’s how it went down.

Long Mosey around AO and back to front field

COP (IC)

• SSHs
• Russian Soldiers
• Imperial Walkers
• Rib Spreaders
• Arm Circles
• LBCs
• Merkins

Mosey to front of building

Partner 1 Exercise/ Partner 2 Run to Street and Back

• Wall Plank
• Donkey Kicks
• Flutter Kicks
• People’s Chair
• Repeato

Mosey to Bus Loop

Ark Loader

• Bear Crawl
• Duck Walk
• Crab Walk
• Bunny Hop
• Polar Bear
• Crawl Bear

Mosey to Blacktop

Partner Conveyor Belt (P1 Exercise/ P2 Make a Free Throw)

• Sledgehammer Tire Slams
• Jump Rope
• Repeato

Mosey to Picnic Tables

11s – Dips and Box Jumps

Mosey to SF

Mary

• LBCs
• Box Cutters
• PLTs x 25
• 10 Burpees OYO

Numberama, Nameorama, COT

MOLESKIN

YHC received a heads up from F3 RVA’s social media guru, aka Lab Rat, that an FNG was planning to post for Monday’s rendition of the Punisher.  Alright that makes at least 3 if not 4 PAX.  6:15 text from Chum Bucket saying he’s out of town.  Hmmm, might just be 3 of us.  6:20 FNG arrives, 6:30 no Sonny, so let’s roll, just the two of us.  Along the way YHC gives the FNG a rundown of how things are done.  Quick disclaimer and time to sweat.  And sweat we did.  8:45 as of this backblast YHC’s shower didn’t take and he continues to sweat.  Welcome to FNG Crossroads (Diego).  Crossroads’ favorite band is Bone Thugs-N-Harmony and he hails from Statesville, NC, a town famous for lying on the intersection of I-77 and I-40, thus Crossroads.  Ok, his first concert was Coldplay and he made no mention of his favorite band, but we’ll just go with it.

ANNOUNCEMENTS

Convergence Wednesday 7am Downtown

F3RVA Fantasy Football – talk to EF Hutton if interested, a few spots are open