Five PAX convened at Linwood Holton this morning for a schweddy beat-down of sorts.  The PAX corralled a transplant from Columbus, exchanged pleasantries then went along our merry way.  Quick mosey around the school to attempt to lose any late arrivals.  No such luck.  Here’s how it went down, more or less. COP 20 – SSH 20 – IW 15 – Russian Soldiers Flipper decided to join the PAX 10/5 – Arm Circles forward and backwards 15 – Copperhead Squats The Thang Work our way to the corner of the blacktop for Indian Polar Bears.  Plank up head to toe…

A solid six PAX got the week started right with a beatdown at The Punisher that went something like this: The THANG: Mosey to the front of the school for COP: Hammer Dance IC x20, Imperial Walker IC x20, Don Quixote IC x10, Walk-Out Merkin x10, M.C. American Hammer IC x10, American Hammer IC x10 Mosey to northeast corner for plerkins x20.  Mosey to northwest corner for another set of plerkins x20. Mosey to the playground for AMRAP:  5 pull-ups, 10 WWII situps, 15 squats, then traverse the playground and plank for the six.  PAX completed 8 sets in 20…

A PAX of two met for this morning’s Punisher. The Thang: Mosey to the grassy area at the corner of Laburnum and Hermitage for COP with: Imaginary Jumpropes x 20, Hillbillies x 20, Don Quixotes x 20, Helicopters x 20, Crab Cakes x 10, and Arm Circles x 15 (10 small and 5 big – forward then reverse) Jog to the parking lot entrance for BOMBS.  Partner up – the numbers were easy this morning – with one partner starting exercises while the other ran into the parking lot to the concrete circle in front of the school and back. …

What a beautiful day to be in F3RVA!  6 awesome dudes showed up for a VQ at Punisher.  YHC tried not to disappoint! Mosey to the brick wall for a donkey kick-off.  5 donkey kicks, then hold for 5 seconds, then 10, then 15, finally 20! Mosey to a grassy area for COP Merkins SSH Side Plank Raises American Hammers Roll Ups Tabletops Smurf Jacks Mosey to Picnic Tables for some light refreshments and Skull crushers 5 each side IC, then 5 Derkins OYO Repeat adding 5 to the number each time until we got to twenty. Mosey to basketball…

A sturdy six posted for this morning’s offering of The Punisher and we went at it as follows: Mosey to the schoolyard western edge for startup COP with 25 x Imaginary Jumpropes, 20 x Hillbillies, 20 x Russian Soldiers, 20 x Don Quixotes, then 15 Arm Circles (including 10 small and 5 large both forward and reverso). Return to the front parking lot for the Burpee March.  Starting at the eastern edge of the parking lot, complete one Burpee per parking space.  Flip over for 20 Box Cutters followed by 50 LBCs OYO.  Repeat Burpees on a return trip followed…

A magnificent 7 showed for Punishment today. COP SSH Don Quixote Imperial Walkers Russian Soldiers Helicopters Mosey back to the playground three sets of AMRAP pull ups and PLTs.  Go as slow as possible for the negative drops to get full extension. Pac Man! – Using the blacktop, the two ghost plant themselves in New England and Southern California and chase down the Pac Men coming from the base line.  Pac Men bear crawl.  Ghosts crab walk or crawl bear.  We did three rounds. Dora – 100 Box Jumps, 200 Derkins, 300 Flutter Kicks – long run down to the…

8 RVAers showed up at Lindwood Holton on this 70 but overcast morning to see what this DaVille takeover week was all about. This is how it went down Mosey to the left side of the school in the front COP (all IC) SSH x52 Don Quixotes AL Prom Date Merkins Flutter Kicks Arm Circle x20 small x 10 big reverso THANG The Donkey poked the Bear Complete 10 Donkey kicks, bear crawl to the pavilion, completed 10 Derkins, bear crawl back to the wall. Rinse and Repeat with sets of 20 and 30 Mosey to the back for…

8 veterans show up on this cloudy but not yet raining Monday morning (but its always sunny and 70) to help YHC celebrate his F3 anniversary with a bang! This is how it went down: Mosey to the left side of the school COP All in IC SSH Don Quoxite Cotton Pickers Dolly’s WWII Sit Ups Arm Circles In teams of 4 the following was completed: Triple Check #1 -Balls to Wall, WWII Sit ups, Run to the light pole in the median of hermitage road Mosey to the pavilion Triple Check #2 -Dips, Derkins, Run to the light pole…

Seven PAX kicked off the covers to post for The Punisher this morning.  The Thang: Jog to the west side of Holton Elementary for the startup COP with the welcome, the disclaimer, and then SSHs, IWs, Hillbillies, LBCs, DQs, and Arm Circles. Return to the front parking circle, spread out around the circle, and start Squats.  One PAX member runs, in High Knee form, to the next man in the circle and tags up, relay style.  The next member begins to run.  Continue until three rounds are completed.  Switch stationary leg exercises to Lunges and change run style to Butt…

A Magnificent 6 showed up and delivered. COP 42 SSH 10 Don Quixotes 20 Imperial Walkers 15 Copperhead Squats Kentucky Derby Meet the Horses – Super 8 – 8 Booyah merkins with each member of the Pax. On to the Races – Head to the bus loop.  First heat, partner carry the length of the bus loop.  Second heat, wheelbarrows the length of the loop. Mosey to the back of the school for triple check – BTTW, flutter kicks, run to the far end of the basketball hoop. On to the jungle gym for 7 pull ups (or ARAP) and…