Tag: Punisher

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 Kickers and complete three more rounds.

Stroll to the field adjacent to Laburnum Avenue for Super 21.  Adjacent to the school building, PAX completes 1 Merkin then 1 WWII Situp, then 2 of each, and so on until 5 of each have been completed.  Plank until all are done.  Mosey eastward to the edge of Monticello Avenue for quick Mountain Climber set followed by rounds 6 through 10 of Super 21.  Stroll along Monticello to its intersection with Laburnum for an APD set, then rounds 11 through 15.  Finally, jog along Laburnum back to the edge of the parking area for an LBC set followed by the final rounds 16 through 21.

Move back near school for some finishing Mary and a yoga-inspired move or two.

COT with YHC taking us out.

Moleskin:

Discussed efforts to support the Charlottesville flag planting – need names of potential FNGs and Q support.  Check with Lab Rat.

Discussed also, following some conversations last week and some emails yesterday, how we might wrap Bryan Park into the AO fold possibly as a trade up AO or for another workout.

YHC’s WWII Sit Up form started out not so good and deteriorated.  Focused on my own form.  I’m sure the other guys had better form. Super 21 is a simple concept but is rugged in its execution.  Good thing we stayed on grass.

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 25 PLT.  Repeato three times through.

Catch me if you can!  One partner does 5 burpees and chases down their partner, while the other runs backwards around the school.

Check out the new tractor tires.  Partner up with one doing tire flips while the other does an exercise.  Go the length of the basketball courts and back.

Mosey to the front of the school for ring of fire.  Form was great by all.

Break into some Mary – APDs, LBCs, American Hammers, Box Cutters.

YHC took us out.

A strong seven showed to Punisher on a morning for a true 70 and sunny day. With the Shovelflag planted we got after it:

COP – SSH, Freddy Mercurys, Alabama Prom Dates, DQS, Arm Circles.

Mosey to Basketball court for 1-2-3-4. Four corners- Squats, Merkins, WWII situps, Monkey Humpers. Start at 10, increase by 10 up to 40.

Borrow the 2 tractor tires- each man flips tire 5 times while pax does Jump Squats. Repeato.

Mosey to St. Francis Arboretum  (SFA) for touch a tree. Bear Crawl to tree, 10 Merkins & LBCs. 2 rounds, then increase to 15 and add 5 burpees. Last round increase to 20 and 10 burpees. Mosey back to school for some Mary and ROF.

NMS – YHC wanted to remember his grandfather on what would have been his 100th birthday this morning. Hence the 19, 17 in the COP. The 1-2-3-4 added up to 100 of each exercise. YHC is the 2nd, named after his grandfather and he set a high bar for me.

On to the fun stuff, welcome to FNG Keymaster, aka Vinz Clotho, Keymaster of Gozer. Nice work this morning! Great to have Goldberg back, hope your back cooperated this morning.

Mumblechatter chatter before the beatdown focused on Splinter’s perfectly groomed hair. No need to primp your coif before a Honeydo beatdown, as it may end up tussled at the end.

Fudd set the pace this morning, followed instructions, and was downright jovial. The 2 tractor tires were a bonus, YHC couldn’t pass up the chance to play with them.

The newly dubbed Saint Francis Arboretum was a blast with the mixture holly leaves and needles to roll around on. WWII situp count this morning was 120.

Announcements – May challenge is up WWII Situps.

Silent Assassin signing off.

6 presented themselves on a windy wet morning to start the week off F3-style. This is what transpired – give or take.

COP: SSH, DQ, LBC, Imperial Walkers

20’s: Donkey Kicks (20), B-Crawl to marker, perform alternating exercise: 20 reps each (Heels to Heaven, Merkins, High Jumps, WWII), run to next marker and perform 20 Jump-squats. Continue for 20 minutes

10 Derkins then run to courts. Traverse side to side alternating Bear Crawl, Crawl Bear, Polar Bear, Crab Walk. Perform 20 Merkins on one side and 20 Flutter Kicks (4 cnt) on other.

Brief Suicides. Perform (something) when you reach the end of the court

Abbreviated Doras: 100 Merkins then 200 Heals to Heaven…Partner runs across court and performs 3 burpees.

NMS

Having been officially with F3 for 2 years (or a year and 6 months if you were to ask TYA), YHC finally attempted a timed-set of exercises. Not too much mumble-chatter to report, and YHC hopes that it was due to the PAX remaining sufficiently winded.

Of note, YHC had set his 25 dollar Timex to track time for each exercise. This method proved useless**, however, as YHC repeatedly sat on his watch during the exercises and would thereby reset the timer. An audible was called later due to poor time keeping.

Announcements:

YHC is pleased and impressed we have two separate contingents performing relay races this weekend. Given those who had completed the race in Roanoke this past weekend, I believe we all appreciate both those who participate in these events, and especially those who help organize them in the first place… Aye!

Saab abides

**See Back Blast title (in the parlance of West Virginia denizens)

Fourteen faithful found their way to Punisher on a 60 degree clear morning after Easter. Here is what we did:

COP- SSH, Merkins, Flutterkicks, Arm Circles, Hillbillies.

Mosey to back of school up Hermitage for Burpee Road- 2 burpees per lamppost all the way to Laburnum. Mosey to other side of school to drop off circle. 3 Rounds of 10-20-30. Exercises were Merkins, Jump Squars, and ?.  Between poles we Bear Crawled, Lunged, and Crab Walked.

Mosey to Balls 2 wall for Triple Check with it’s namesake exercise, Situps, and Run. Head to the bench for 30 Dips, then a Box Jump challenge to get to top of table.

Mosey to school front for some Mary and ROF. Bleeder took us out.

NMS- Awesome to see 14 out for Punisher. Guess many PAX had same idea as YHC to sweat out the Easter chocolate this morning.

Great to see Best Shot back in the Gloom. Also Manilla Gorilla opted to walk to the AO and Patty Mayo posted again to make us all feel old.

On the 10-20-30 some PAX focused on form by going to their knees. Guess it is truly you against you…  lots of discussion on the distance between the posts in that section. When you bear crawl a good 80 yards you tend to notic that kind of stuff.

During the Triple Check Ronnie offered some legal counsel about running across traffic. Not sure if he would be representingnthe driver or the PAX…

On the Box Jumps up to the table top many PAX took the challenge. Pucker and Ronnie gave it a go then BT hopped up to the plate and knocked out 4 perfect Box Jumps in a row.

Taxes are due tomorrow…

Announcements – HDHH see Pre-blast today from Flashdance.

Under a nearly full moon, a strong seven posted for The Punisher, including three 2.0s impressively disregarding the promise of relaxing into this week’s Spring Break.

We completed a short mosey and formed a circle in the tall grass near the A.P. Hill monument and completed 25 SSHs, 25 Don Quixotes, 25 Imperial Walkers, and 15 Arm Circles (forward and back, big and small) followed by a Ring of Fire-style round robin count to 60 while in Elbow Plank position.

Move to the outdoor pavilion for Lindsays starting with 30 Squats and 10 Box Cutters.  Prior to the next round, we made a loop around the planter boxes starting with a Bear Crawl, making a turn with a Lunge Walk, completing another turn with a Crab Walk, and a jog back to the pavilion.  Continue through the Lindsay rounds with a rinse and repeat of the loop.

Mosey to the playground for 5 Pullups, 20 Merkins, and 25 LBCs.  Again rinse and repeat for a total of three rounds.

Jog to the front of the school for a Wall Medley starting with 10 Perp Squats (squats with hands on the wall), 10 Wall Planks (start in Plank and walk with hands up and down the wall), 10 Inverted Merkins, 10 Donkey Kicks, and assume People’s Chair until all are done.  Complete another two rounds, reducing the reps to 9 then 8.

Circle up for 1 more minute of Plank, Ring of Fire-style and a quick round of stretches, then return to the ShovelFlag.

Announcements –

Easter Weekend Special Q at GridIron with Ms and 2.0s invited.  Let Earthworm and Johnsonville know you are coming with your families – need a count.

Moleskin –

Glad to see Ronnie’s and Lockjaw’s 2.0s at this workout.  We know it is good to see our core PAX, but the 2.0s bring a different energy.  Welcome to Howler and Jaws.

Not sure how many times the men were lapped by the boys in our loops around the planter boxes.  Ronnie pointed out the freakishly fast crab walk these young guys were doing – horror-movie like creepy fast.

Fudd and four others posted for a workout that was not as difficult as the beatings Fudd gives to himself.  Here’s how it went down:

Mosey to South wall of school for warmup COP:  merkins, squats, ssh, hillbillies, some other stuff

Brief mosey to the South wall for leg day:  Complete 20 (that’s 40 total) alt lunges, followed by 30 sec wall sit.  Repeat w/ 18 (that’s 36.., the counting gets important later) alt lunges and 30 sec wall sits.  Continue down to 2.  Then go back and repeat with the odds, 19 alt lunges and 30 sec wall sits…

Mosey to field on West side for fast and furious calisthenics: merkins, full extensions, split jumps, squats, Freddy, scissors, clerkins, mtn climbers, werkins

NMM:  For those of you following along at home for the past couple of years, F3 is largely about Fudd.., it’s like the silent F that everyone knows is there, but F4 doesn’t have as good of a ring to it.  For this reason, YHC would like to encourage the PAX to consider using #AAF (All About Fudd) where appropriate.  Today proved to be one of those days as we were all reminded that things are harder when Fudd does them to himself (comments welcome).  In this case, it was the leg workout that YHC and Fudd both came across in Men’s Health.  During the very first round of lunges Fudd explained to Splinter that he had recently done a workout with lots of lunges followed by wall sits. Apparently it was epic! YHC informed him that he was in luck because he was going to get to do it again.  The difference came in the fact that YHC made a mistake and had us going down by 4 reps each cycle vs. just 2.  Let me be clear about this: YHC was wrong, and Fudd apparently can count.  Has he been working the long con on us for years?  Anyhoo, once Fudd explained that his version was infinitely harder than what we were doing, the PAX had no choice but to go back and do all the odds.  The PAX was overjoyed, and many thanks were given to Fudd for noting this error.

Strong work by all today, and good luck to the PAX in walking tomorrow.

Stay Classy,

Toga

Nine Redwoods posted at Linwood Holton ES on a drizzly, but very comfortable, Monday morning. Johnsonville (YHC), with substantial effort, planted his SF in the rock-hard clay. After brief chatting about some exciting NCAAB games, the gloom commenced. This is what went down, more or less:

Warmup: SSH, Imperial Walkers, Don Quiote, 8 Count Bodybuilder Burpees (pan pax)

Dirty MacDeuce (all in cadence except as noted; all in COP except wall work, laps, and moseys):

Mosey to southeast side of the front circle/triangle drive for Round 1:
12x merkins
12x slow squats
12x flutter kicks
lap school

Mosey to bare brick wall on south wing of school for Round 2:
12x single count balls to wall OYO. Rinse and Repeat.
12x jump squats with alternating ground touches
12x donkey kicks
lap school

Mosey to middle of straightway in bus loop for Round 3:
12x wide grip merkins
12x back or curtsey lunges
12x single leg Alabama Prom Dates (right); 12x single leg Alabama Prom Dates (right); 12x single leg Alabama Prom Dates (both)
lap school

Mosey to soccer field for Round 4:
12x diamond merkins
12x Lt. Dans
12x box cutters
lap school

Bunny Hop the length of the field
Bear crawl back
Crab Walk the length of the field

COP. Roxanne.

Mosey to SF. COP.
Plank.
Right leg suspended. 10x touch left elbow.
Left leg suspended. 10x touch right elbow.
20x LBCs

COT with LabRad taking us out.

Announcements:
-UPDATE: New Bootcamp (#TwinTeam) commencing 4/7 at Bettie Weaver ES in Midlo. #RiverRun will revert to a run, as its name demands
-April 15 – 2.0 Scavenger Hunt @ GridIron, Q’d by Jville & Earthworm
-LabRat is leading an effort to expand F3 to Charlottesville. This effort will require (i) finding motiviated leaders there, and (ii) support on a number of levels by F3 RVA. For now, LabRat needs help identifying potential leaders in Charlottesville.

Moleskin:

It was great to travel outside of my normal RVA sub-region and to re-familiarize myself with The Punisher. 8 Count Bodybuilders are harder than they they appear. Counting Lt. Dans in cadence is like being water-boarded. Running brisk laps around Linwood Holton is also like being water-boarded, particularly when trying to keep up with Splinter and Offshore (who had little trouble remaining out front). LabRat did not disappoint with mumble chatter throughout the workout. HoneyDo taunted and challenged YHC in the crabwalks. He fell slightly short, but he is getting close. YHC better start practicing during off-hours.

Thank you for permitting me to lead The Punisher. It is a privilege and an honor to lead strong, motivated men. Johnsonville

— Do nothing out of selfish ambition or vain conceit. Rather, in humility value others above yourselves. Philippians 2:3

The week started with a PAX of six posting for The Punisher.

The Thang:  Mosey to the Hermitage Road side of the schoolyard for the warm-up COP with 30 x Imaginary Jumpropes, 25 x Hillbillies, 20 x Don Quixotes, 10 x Leg Kicks (each side), and 15 x Arm Circles (small then large, forward then reverse).

Jog to the blacktop.  Elbow Plank in the grass at the edge in a line.  First PAX member completes 50% sprint to the other end of the blacktop, calls out “go” to the next guy in line, then jogs back and assumes Straight Arm Plank.  Continue until all have completed the run.  Rinse and repeat x 3, replacing the jog back with High Knees and Butt Kickers for the final 2 rounds.

Head to the bus loop for a Curb Crawl Merkin Medley.  Line up and Bear Crawl across the pavement to the opposite curb for Merkins, return for Carolina Dry Docks, continue through completion of Wide Grip Merkins, Wide Grip Dry Docks, Close Grip Merkins, and Close Grip Dry Docks.

Jog to the front of the school for Triple Check alternating between People’s Chair, Box Cutters, and a jog from the school wall to the Laburnum Avenue sidewalk and back.

Return to the pavilion on the west side of the school for Tabatas with Dips, Squats, and Freddie Mercuries – 8 x 20 seconds on and 8 x 10 seconds rest.

Stroll to the school wall for PAX group alphabet recital in Balls to the Wall position.

Return the ShovelFlag for five Burpees followed by COT.

Moleskin:

Props to the West End boys for coordinating a clown car with two-thirds of our crew and for showing up early with Pelosi 5-0 among them.  Good to see him post.  There was talk of figuring a way trace rather than say the alphabet from Balls to the Wall position, of not being qualified to coach youth baseball, and of anatomical popping and creaking when performing Box Cutters.

2 (that’s right 2!) souls braved the frozen fields of LHES to focus on hip flexors and beach muscles.  This is how it went down:

Thang: Mosey to side of school for warmup COP.  Mosey to basketball court for the following:

• Karaoke suicide
• Side lunge to squat down the court, merkins and repeat back down the court
• Mosey to curb for sideways bear crawl ascending merkin ladder, to 7
• Back to basketball court for karaoke suicide
• 5 minute AMRAP: 5 chin-ups, 15 dips, 10 Jane Fondas ea. side
• Head to playground bench for single leg Freddy
• Burpee with sideways jump to half court
• Back to bench to get the other side of single leg Freddy
• Back to court for sideways jump burpees back down the court
• 3 rounds of chin-up holds, 15 dips, and 20 side-to-side partner leg tosses

Mosey to parking lot for Mary:  pizza cutters (think circular box cutters), American Hammers, alternating WWI sit-ups, side-to-side flutter kicks

NMM:  Having recently received some feedback that we don’t focus enough on specific things in our workouts, YHC got the bright idea to focus on lateral movement/hips and arms today.  It turns out that we do a lot of straight line stuff because the repeated hip flexor stuff left a mark.  Thankfully Ronnie drug himself out of the rack to post on an almost 70 degree morning, or it would have been a lonely morning at The Punisher.  Where was the rest of the PAX?  The Bel Monte crew gets a huge pass, and maybe there will be a huge roll call when Batteau and River Run get posted.

Announcements:

• Weds. HDHH at Splinter’s.  Be sure to RSVP so he can get enough steaks.
• Ragnar still needs a camper who wants to hang with the team and perform a tiny amount of race support.

Stay Classy,

Toga