Tag: Punisher

A PAX of 4 posted for this morning’s Punisher including 3 from RVA and 1 F3 brother from North Carolina.  The Thang:  Startup COP (actually a Triangle of Pain initially that was replaced by a Square of Pain) on grassy area near Laburnum Avenue with SSH x 20, Imperial Walkers x 20, Don Quixotes x 20, Plank Shoulder Taps x 15, and Xs and Os x 15.

Mosey to the Bus Loop for Curb Crawls.  Bear Crawl across the Bus Loop and complete an Incline Merkin.  Bear Crawl back for 2.  And so on up to 5 Incline Merkins then worked back down to 1.  Al Gore until all finished.

Jog to the soccer field for 11s.  Start at end line and run to the far end line to complete 10 Four Count Squats and 1 WWII Situp.  Run back for 9 and 2.  And so on until 1 and 10 are completed.

Stroll to the outdoor pavilion for Lindsays (40s) starting with 30 Decline Merkins and 10 Two Count Flutter Kicks.  Adjust count each round by 5 reps until 10 Merkins and 30 Flutter Kicks are completed.  Remain in place for the Attila Sequence – OYO complete 25 Dips, 25 Step Ups per leg, 25 Dips, 25 Step Ups per leg, and finish with 25 Dips.

Head to the wall for partner Wall Medley.  One partner completes an exercise at the wall while the other jogs a loop out into the schoolyard and back to tag.  Two rounds of each exercise per partner group with Donkey Kicks, Chair Sits, and BTTW.  Drop to the ground for 90 seconds of Cobra Pose, Child’s Pose, and Downward Dog.

Return to the ShovelFlag.  YHC took us out.

TNM:  Welcome, Pusher, to F3RVA.  Pusher was in town visiting family, up from Davidson, NC and F3 Lake Norman, and spent 7/30 walking around Busch Gardens.  Nice work Pusher, Swiper, and Dexter.

Announcements:  F3RVA 3rd Anniversary Convergence at GridIron.  Check the Preblast posted on 7/28.

Four posted for this late July version of The Punisher on a cool morning brought by overnight showers.  The Thang:  Startup COP on Hermitage Road side of LHES with 20 x each of Imaginary Jump Ropes, Imperial Walkers, Don Quixotes, Hillbillies, and Hello Dollys, followed by forward and reverse Arm Circles.

Mosey to the front schoolyard for variant of Red Barchetta (from the F3 Exercise encyclopedia).  Run from the hedge near the parking lot to the far sidewalk for 100 SSHs and return and plank.  Run to a power pole about 75% of the way across the yard and complete 75 Mountain Climbers and return.  Run to a closer pole about 50% of the way and complete 50 LBCs then return.  25% then 25 Merkins and return.  Finish with 10 meter run, 10 Burpees, and return.

Jog around the school to the playground.  Complete 5 Pullups followed by 100 LBCs.  For LBCs, complete 50 with one leg bent and up (typical LBC position) and one straight and on or near the ground.  Switch leg positions and complete 50 more.  Hop up and complete 4 Pullups and do the LBCs again.  Repeat through 1 Pullup and completion of 5 rounds of modified LBCs.

Head around the back of the school to the grass near the outdoor pavilion.  Complete 10 Burpees followed by PAX choice of 5 reps each of chest and leg exercises.  Repeat, reducing the Burpee count and rounding the circle with PAX choices.  Audible called by Q with time running out at 3 Burpees – completed 3, then 2, then 1 of the Burpees followed by last chest and leg sequence.  Got on the ground for quick Cobra pose, Downward Dog, Cobra sequence, then up and ShovelFlag return.

NMS:  Nice work this morning guys.  Way to go Dexter – posting for a second workout following EH by Offshore.

Attracted, perhaps, by heavy, early July morning insect activity, a solo (Sad Clown) bat circled overhead the PAX during the initial COP.

 

 

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 with the PAX member in back polar bearing to the front of the line.  When he goes down the pax goes down.  The PAX made it two times through.

Quick jaunt over to the soccer field for The Beast.  Exercises were merkins, squats, hand release merkins, monkey humpers, crucible merkins, ball dippers.  We all had a joyous time.

Meander towards the soft ground for some Lindsays.  Exercises were lunges and WWIIs.  Form police in full effect, more on that later.

Since we were on the playground, YHC audibled to The Playground Shuffle.  5 PAX so 5 exercises on the various equipment.  Exercises were pull ups, box jumps, ring around the rosie, umbrella jump squats, derkins on the swing.  Pace car was the 10 box jumps then we rotated through.  Completed 3 rounds.

Speedy gonzales back to the flag for some Mary, including:  LBCs, American Hammers, Freddy Mercuries, Flutter Kicks, Hello Dolly.

BOM with YHC taking us out.

Moleskin
YHC tried to ensure attendance today by EHing at church yesterday.  Flipper got the message and arrived on time at 5:33.  Even our visitor from Columbus managed to get to the AO on time.  Wojo secured the AO this AM, almost leaving before YHC and the Do showed up to confirm he was at the correct location.  Welcome Wojo, hope to see you regularly at the various RVA workouts.

Speaking of Wojo, we appear to have a new form police ready to take over for Toga.  Honey Do, being his typical welcoming self, offered Wojo some encouraging words as he often does.  Wojo quickly retorted, “lunges are supposed to go all the way to the ground.”  Gloves were off, game on Wojo.

Flipper and Offshore continuously debated during the Beast whether the distance traveled between sets was 1/3rd of the way or 1/4 of the way.  They were also debating whether it was 3 bear crawls or 5 bear crawls and a push up for a polar bear.  5/3rds of the way is the only way.  These are important metrics that needs to be correct.

Apologies for the ad-hoc Playground Shuffle call.  Everything went well except the ring around the rosie.  YHC felt like a figure skater trying to keep his balance while spinning around the wheel.  Merlot almost splashed.  At least we were all entertained at Offshore trying to touch the top of the umbrella during jump squats.

Announcements
– Thoughts and prayers with Circle K and his family.  The F3 brotherhood is with you.
– Untappd / Big Data ideation sessions currently in progress.  This could be F3RVAs moneymaker.

Enjoy the wonderful day today.  After all, it is David Hasselhoff’s Birthday.

 

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 minutes, with some plank jacks, mountain climbers, and shoulder taps sprinkled in.

Mosey to the bus loop for catch-me-if-you-can.  One partner performs 15 dips then runs to catch the other partner, who is traversing the bus loop doing polar bears.  Mosey back to the flag for COT.

NMM:
YHC figured that with school out and the hot temperatures, the playground equipment may not have its usual bacterial flora.  The PAX took care of that with dozens of trips through the tube during the AMRAP.  Maybe still not the usual flora, but flora nonetheless.

It was great to have Scrappy back out for his second post.  Look out, though, Dear Ol’ Dad is catching up.  Great job to all the PAX who pushed through the pull-ups and sit-ups, and even offered some self-critiques on form.

Toucan taught the PAX about heavy machine guns and automatic grenade launchers and advised that once you pull the trigger, just keep shooting.  It reminds me of his approach to a workout.

Announcements:

HDHH this Wednesday at The Answer

Golf tournament August 7th (see Upchuck)

Sign up for Reese Strong (see Phonics)

 

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.  Switch.  Shared exercises included 50 Burpees, 100 Overhead Claps (we performed SSHs with an overhead hand clap), 150 Merkins, 200 Big Boy Situps (we did WWII), and 250 Squats.

Head to the outdoor pavilion, stopping on the way for an ALARM, including an arm exercise, a leg exercise, an ab exercise, and exercises beginning with an “R” and then “M”.  We completed 15 each of Carolina Dry Docks, Alternating Lunges, Flutter Kicks, Rosalitas, and Mountain Climbers.

Arrive at the pavilion for an AMRAP involving repeated rounds of 10 Derkins, 10 Step Ups, and 15 Box Cutters covering about an 8 minute period.

Turn and head back toward the ShovelFlag, completing one BLIMPS round on the way.  Exercises included 5 Burpees, 10 Lunges, 15 Imperial Walkers, 20 Merkins, 25 Plank Jacks, and 30 Squats.

ShovelFlag return with COT and YHC taking us out.

Announcements:

Now – New F3 RVA website is live (F3RVA.org).

July 4^th – Convergence will be 0600 at Dog Pile

July 6^th – Ultimate Frisbee at Atlee High School followed by a COTU visit – Ms and 2.0s welcomed – check webite(s) for earlier Preblast.

July 8^th – Toga’s Dogpile swan song.

July 12^th – HDHH / Toga send-off at The Answer Brewpub – check website(s) for earlier Preblast

August 7^th – Charity golf tournament in Stafford – see Upchuck for details.

September 16^th – Reese Strong 5K –Signs ups will open soon. Join the F3 team.

Moleskin:

Humid morning with zero breeze – was 70 degrees and then some.

Good to see Goldberg this morning.  Good catching up.

YHC will be out of town next week – the Q slot for The Punisher remains open for July 10^th – get you some.

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 court
Partner Sprints —
1) One partner does a regular wind sprint, the other does AMRAP merkins — switch up
2) One Partner does a reverse wind sprint, the other does AMRAP freddy mercuries — switch up
3) Wheelbarrow 1/4, 1/2, 3/4, full.  Each stop do 5 merkins.  Switch and let the other partner do their thing.

Stay with partner, alternate 5 partner jumps over elbow planking partner– then 10, then 15
alternate 5 leg throwdowns, then 10, then 15
15 boo-yah merkins

Mosey over to field
Lunge and Runs — 5 lunges, then run to the tree designated by the Q! (Spit, come back!!!)
5 on the way back.
10 lunges, then run — same on the way back
15 lunges, then run

Forgo the Balls to the Wall exercise I had planned — opted for Marys back at the flag.
Wave of Merkins — started at 1 merkin around the circle, then 2 — made it up to 8 before time ran out.

NMS — Why is it that even though Lab Rat is not at a workout, that his name still is mentioned?
When EF Hutton and YHC were teamed up for Partner Leg Throwdowns, EF asked  if he could do it LabRat style.  YHC didn’t know what that meant and wasn’t sure he really wanted to find out.

Other observations —
EFHutton must have done a lot of jumproping in his formative years, because he did all of those jumpovers in rhythm without stopping, one right after the other.  T-claps.

The Wheelbarrow thing was much harder than YHC originally imagined it would be,  The PAX did amazingly well with this.

It was good to see Conspiracy out there — he mentioned he was just getting back into the swing of things after the birth of his daughter.  Congrats!  Kids are a blessing (at least most of the time).

Spit needs very specific directions when it comes to which tree to run to.  YHC said “Not the furthest one”  — Spit must have heard everything except for the first word.  Next time, I will go into more detail describing the bark, leaves, height, shape of the tree before proceeding.

Had a great time branching out to VQ another AO!

Announcements —
First Thursdays in Mechanicsville starts NEXT Thursday the 6th.  6 PM Meet at Atlee for pickup game of Ultimate.  (30-45 minutes) — then head to COTU for a little 2nd F time.  If you can only make it for part of the time, that is totally cool.

Going away party at the Answer BrewPub on July 12th.  See preblast for full details.

 

 

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 by 20 Rosalitas and 50 LBCs.

Jog to the playground for Cindy – an AMRAP routine involving rounds of 5 Pullups, 10 Merkins, and 15 Squats.  Completed 5 rounds, paused briefly to collect the PAX, and completed another 5 rounds.

Mosey to the pavilion for Lindsays rotating Dips and WWI Situps.

Saunter to the school building for a quick wall medley.  Bear Crawl to the school wall, complete 10 Wall Crawls, then hold the People’s Chair for about 45 seconds followed by Balls to the Wall for 20 seconds.  Repeated the Wall Crawls, People’s Chair, and Balls to the Wall.

Return to the ShovelFlag for COT.  Pucker took us out.

Announcements – HDHH in the works for Wednesday, July 12th at The Answer – starting at 6 PM.  Check Toga’s Preblast.  He’s headed back to Nashville.  We’ll miss him in RVA.

Moleskin – Welcome to Clavin – posting for the first time at The Punisher.  Opus is taking the Q next week.

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 bus loop and a full lap around.

Honeymoon Suite – Diamond Merkins, APDs, Monkey Humpers, Pickle Pounders.

Dealer’s choice Mary – Freddie Mercuries, Copperhead Squats, Box Cutters, Reverse Crunches, American Hammer

Saab took us out keeping us grounded in what is important and how F3 brings that to focus.

NMS:

Still injured, Saab showed up for the workout.  I now know what a one legged SSH looks like.  It was about this time in the COP that all four of the Pax wearing a F3 shirt were in fact all wearing the WDog shirt.  I guess when everyone was rooting through their piles of black workout gear this morning, this is the shirt that came forward from the chaos.  What are the odds?

Swiper did a great job leading Copperhead Squats.  I think he is ready for VQ week sign up.

Post workout discussion centered around the remaining C-ville launch dates and how fine the local brewery is up there.  Well worth the trip as well as an opportunity to meet some great Pax and help get things going.  See Labrat for details.

Upchuck has a golf tournament coming up August 8.  Its for a good cause and will be a great time.

Lockjaw

 

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 school on the blacktop

11’s

Start with 1 Merkin then bear crawl across the blacktop complete 10, 2 count American Hammers, run back to other side. Rinse and repeat until 10 and 1.

Partner Carrier

Partner up. First partner carriers second partner 20 steps, stop complete 10 merkins each then switch. Rinse and repeat back to the SF

Captain Thor

Done in a 1:4 ratio. Complete 1 WWII Sit then 4 American Hammers. Rinse and Repeat with 2:8. Try to get to 10:40 (must PAX around 7:28 or 8:32)

Numberama, Namerama, YHC took us out.

MOLESKIN

YHC was fired up for starting this takeover week of right. While listening to F3RVA Podcast #52 on Friday afternoon, YHC noticed the hosts of the show (who will remain nameless) were commenting that this takeover week was going to be easy. Well the bear was poked and a plan was put into place to make sure whoever showed up Monday morning would know who to thank for a beatdown!!

YHC arrived around 5:15 surprised and happy to see that Blue Truck was in the parking lot. Shortly after Bleeder showed up and YHC got even a bigger grin. The SF was planted and the PAX got to work.

PAX completed 52 SSH in honor of Podcast #52 (Since YHC knew that the hosts of the podcast enjoyed those!)

The mumble chatter was lacking this morning. Seems the PAX was very focused on the task at hand.

After the COT the chatter picked up mainly about how it seems each person used very different methods during the partner carriers. YHC was very impressed with Swirly’s 3 point stance.

Announcements

• F3 Charlottesville: F3 Roanoke as the Q this Saturday
• Reese Strong Rock and Roll Cornhole Tournament this Saturday in Mechanicsville. Starts at 11; See Phonics for details
• Fudd’s Cookout this Saturday. Be sure to comment on the preblast of you are attending

SPIT ON THAT!! 

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 near the front parking lot

Mosey to the back of the school / blacktop

Triple Check #3
-People’s Chair, Tire Flip, Heels to Heaven

Triple Check #4
-American Hammers, Bear Crawl, 6 inches

Mosey to the right side of the school

Triple Check #5
-Jump Squats, WWII Situps, Sprint to the first team and back

Mosey back to the SF

30 seconds of Mary’s with Plank Jacks

Numberama, Namerama, YHC took us out.

Moleskin

What better way for YHC to get his anniversary week started than with a short mosey down south to Punisher. The PAX was very welcoming to YHC, but not so much after the beatdown.

Things got started pretty well, although Toga did complain a little when YHC didn’t offer a 10 count after the first Triple Check. He gladly offered one after the 2nd.

During the tire flipping, Fudd made an observation that with how the triple check was set up, we would only be able to complete either the People’s Chair or Heels to Heaven when not flipping. A quick modification was made to switch up your exercise at either end. Great catch, Fudd!!

Mumble chatter seemed to be low. Mainly focused around flipping the tire and how everyone’s weekend went.

YHC wants to thank each and every member of F3RVA! I originally heard about F3 from Carpenter and Abacus around March of last year (about the same time DaVille started up). At that time I wasn’t sure if 1) I could get up that early and 2) since I was a new father,  if it would work out with my schedule. On Saturday, May 21st 2016 during a Men’s Retreat, Abacus hosted a special workout starting at 6 am. No longer did I have an excuse not to join. It was intense. I was so out of shape I almost blacked out during the workout. Afterwards he invited us to come to DaVille that following Tuesday (more on that later this week). After completing my second workout at DaVille and going to Dogpile the following Saturday I was hooked.

Now 366 days later, 40 pounds lighter, three 5k’s, one 10k, one Convergence, 1 CSAUP in the dead of winter, and numerous other workouts that beat me down then built be back up, F3 has become an important part of my life. I can truly call each and everyone of you my brothers!!

Announcements

• • Convergence this Monday for Memorial Day. Meet at 6:30 down at Tredegar Iron Works parking lot. See Honey Do for details

 

• F3 Charlottesville off to a great start. Still looking for PAX members to head down over the next 5 weeks. Talk it up and get a clown car planned

 

SPIT ON THAT!!