Tag: Punisher

A feisty fourteen (including 1 FNG) said no to the fartsack, yes to the rainy gloom at Punisher to get our year started off right.  Some LBCs were offered up to the PAX in the January challenge but got oh so much more Ab work

COP –  SSH, Merkins, Imperial Walkers, LBCs, Arm Circle

THE THANG – Triple Check –  Plerkins & Running.  3 sets. 100 LBCs oyo.

Mosey to basketball court.  Partner up, Wheelbarrow width of court with 10 Derkins at end.  Each partner goes.  Repeato.

Four Corners – 5 Burpees, then 10 Merkins. Finish with 50 LBCs.Mosey to front of school for:

Honeydo’s Favorite Things–  Donkey Kicks, Bear Crawls, and then do some running. 10 Donkey kicks, bear crawl 20 yards, run to street and back.  Increase Donkey kicks by 10.

Partner Leg Toss –  3 Sets of 25 each man.  Then mosey to space in front of street for Burpee Shuffle modified.  PAX calls out number 1-3, cannot repeat previous number.

COT & Lab Rat took us out.

NMS –   Color YHC impressed, 14 on a cold rainy morning!  Looks like the PAX was itching to get the first beatdown of 2017 in the books. And we got after it.  Toga started off the mumblechatter with the query of what theme of the day was, alas this was a 100% on the fly Q. Good to have Lab Rat back in the gloom in RVA.

The Plerkins Triple check is the perfect trifecta of exercises for Triple Check.  No slacking off on the peoples chair or flutterkicks.  Elbow Plank with someone’s feet on your back is never easy, and neither Derkins.

LBC count for the day was 190.  YHC wanted to get some PLTs instead.

Good to see Spit and The Carpenter out at Punisher, although Spit started off the Burpee shuffle with a 4 count Burpee call out. This lead Upchuck into the best Monty Python YHC can remember in the gloom.  In fact we should consider calling the 1-2-3 Burpee Shuffle the Holy Hand grenade of Antioch shuffle.

Nice work from Statomatic, posting in the rain in January for your first time is legit.  What a pleasure to lead this motivated PAX this AM.  We got 2017 off to a strong start and know the RVA PAX will do even greater things in this new year.

No talk of goals this AM but YHC will throw out his F3 goals, put your down in the BB so it is in writing:  Honeydo –  Post 180 x’s in 2017.  Q at least 40 times.  Aye!

6 faithful shook off the post-Christmas food coma this morning to help un-wrap a special Boxing Day version of The Punisher.  Known as the day to re-gift any unwanted Christmas presents, Boxing Day offered the PAX an adventure around the AO to seek out a few boxed treats.  Here’s what the PAX found:

Re-Gift #1 (left on YHC’s car window):
Slaughter Starter: 20 in-cadence burpees done cold (well, modified version…the PAX allowed themselves 10 seconds to stretch).  Way to pound them out!

COP:
SSHs x20
Imperial Walkers x20
Don Quixotes x10
LBC’s x20
Sweat Angels x20

PAX picked up bricks and sprinted to First Tree (a dead-ringer for Charlie Brown’s sapling).  Note: when this PAX is receiving gifts, this PAX don’t mosey. The PAX found 3 gift boxes mysteriously left at base of Charlie Brown’s tree.

Re-Gift #2:
Partner up.  First partner does polar bear crawl x8 (gift box 1) and then completes the circuit with a sprint of about 75 yards (gift box 2).  Second partner performs Wonderbras (gift box 3) along the brick wall.  Switch positions. Repeato x3

Sprint to massive fir tree…”Oh, wow, MORE GIFTS!”  PAX found three more gift boxes at the base of the tree.

Re-Gift #3:
Each PAX performed shoulder taps in cadence (gift box 1) x15 then arc loaders (gift box 2) and finished with a 25 yard sprint to perform 20 reverse crunches (gift box 3).  Reverse direction with arc loaders and back to starting point.  Repeato x3.

Strong run to front of school in search of more gift boxes…which, lo and behold, the PAX found 3 more of.

Re-Gift #4:
Triangle of gifts this time…start with an ATM (gift box 1)…that’s 15 shoulder taps plus 10 Tempo Merkins plus 10 regular merkins). Sprint to station 2, where PAX performed Dollys x20 (gift box 2) before sprinting to station #3 to perform an Alphabet (gift box 3).  Repeato x2.

Reverse run around school to pick up gift boxes and bricks, then back to flag.

Number-rama, Name-a-Rama, and YHC took us out.

Moleskin:
This group starts strong.  YHC was solidly enthused by the positive response to the Slaughter Starter…the PAX jumped on it and didn’t look back.  Great job, men.

For the day after Christmas, the PAX was heavily populated by travelers determined to remain on the ball over the holidays.  Great to see Water Wings from Raleigh and The Whittler from Boston.  Opus came all the way from Mechanicsville…he continues to get stronger each time out – nice work!

Thanks also to the PAX for joining the impromptu 2nd F at Starbucks.  YHC’s belt buckles express their eternal gratitude to the PAX for consuming YHC’s Christmas candy (hidden in each gift box).  Re-gifting a couple thousand calories never felt better.

It was a pleasure to lead you all this morning.  Looking forward to seeing you all in The Gloom.

Announcements:

• CSAUP Saturday Janurary 21st. 9 to 10 mile run with short AO in between. 3 to 4 hour with cook out afterwards. See Circle K and more Pre-blast for details
• Trip to the Appalachian Trail on Dec 28th. Planning 18 to 20 miles, take about 5 hours. Meet at the Gum Spring exit on I64 (exit 159) at 6:30am. See LabRat or TYA for more details.

Additional announcement:

• LBC’s Monthly Challenge – Janurary. 10k is the Goal. See link below to sign up!
  https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/edit#gid=656233322

10 enthusiastic gentlemen presented themselves for morning calisthenics and a jaunty shuffle around Linwood Elementary…This is what transpired:

COP:  SSH, Arm Circles (big ones only!), DQ’s, Merkins, LBC’s

Doras:  Flutter kicks (100), Rosalitas (200), LBC (300).  Partner runs to end of b-ball court and back.

11’s:  Derkins (off picnic bench) and Burpees. Run to/from bench to wall in between.  B-to-wall when done.

Lindsays:  Dips off bench (35 to start…descend by 5), WWII’s (5 to start…ascend by 5).  Run across b-ball court in between.

Polar bear crawl:  (a quickie) Complete 10 merkins once done.  Back to flag

NMS:

YHC’s (selfish) approach to cold weather is to maintain as much continued movement as possible.  In the hope this was achieved at some level, he was impressed how well everyone performed.  Not too much mumble chatter heard aside from the soothing din of Lab Rat conversing through the Lindsays, and BT and Toga discussing sports-team stuff…about which Saab had nothing to contribute.  The wind this morning kept us moving and was a continuous reminder not to be downwind from Fudd during an unannounced release.  YHC also enjoys Toga’s continued critique of said-person’s form and follow-through – particularly on any exercise that is named after a global conflict.  Application of Burpees in the 11’s was partially inspired by Toga’s beatdown last week…although not a complete payback, hopefully it placed a dent in Toga’s light fluffy shell.

It was great to have the folks from the North (Lab Rat and Opus) make the trip.  YHC now has to return the favor now that he has his DaVille shirt.

Announcements:  HDHH this week, and looking forward to CSAUP next month (along with an LBC challenge perhaps), BT has a new (retro) ride, and Toga is missing a nut (please contact him if you stumble upon it)

Saab abides

10 of F3’s finest came out to take in an oh so rare Lockjaw Q.  Here is what transpired.

A counterclockwise jog around the AO complex to warm up and take in all the AO has to offer.

COP in the North West corner where we are joined by Toga from the shadows.

-Don Quixote x 20

-Arm Circles – 10 small, 5 large; 2nd set in reverso

-Imperial Walkers x 20

Eight is Enough – partner up and perform 8 BooYah Merkins.  Cycle through all members of the Pax for a total of 72.

Catch Me If You Can – Partner up with one running backwards and the other performing 5 burpees.  Upon completing the burpees, he chases down his partner and they swap roles.  Repeat until desired distance is covered.  Today we covered half the AO’s perimeter South on Hermitage and East on Laburnum.

Dora 1,2, 3 – Find a partner with one pax performing 100 scorpions, 200 American Hammers (2x count), 300 flutter kicks (2x count).  The other pax negotiates a route through or around the Christmas tree lot to the wall of the school and back.

Make our way to an empty fenced off enclave in the tree lot and line up for 11s – Merkins and WWI situps.  Lunge down and run back.

Back to the SF where YHC took us out.

Today’s pax witnessed two rare events – a Lockjaw Q and the return of Monkey Wrench who was presumed Kotters for about a year.  I endeavor to Q with greater frequency and we hope to see you back soon Monkey Wrench.

Darting through the rows of Christmas trees added a little diversion to the usual out and back with Dora and offered a refreshing smell of pine.

Not too much mumble chatter this morning.  The rain started coming down just after the COT cutting the lollygagging short.  However, of mention:

-Upchuck needs assistance with math as his 11s were adding up to 12…

-Ronnie had a deep cut quote from Tom Hank’s in Bachelor Party and the Pax chimed in with quotes for early 80’s Tom Hanks and John Candy films.  Perhaps there is a whole collection of pre-Philadephia/Saving Private Ryan movies worth re-watching.

-Someone mentioned that Saab drew a resemblance to Flavor Flav this morning in his appearance.  So if you have Saab for Secret Santa, a large clock on a chain or perhaps a classic Public Enemy album is in order.

I will leave you thinking about that last one….

Three stalwarts posted in the gloom this AM at the weekly Northside ritual known as Punisher.  Brief mumblechatter before a prompt 530am start.  Mosey to the bball court for something like this:

COP
20 – SSH
15 – Arm circles.  10 small, 5 large, forward and backward
15 – Imperial walkers
15 – Copperhead squats
15 – Don Quixote

The Thang
25 strides or so to the bus loop for curb crawls.  Up to 7, repeat and back down.  Bear Crawl & Crawl Bear.

Escalating 4 corners:
Start on the basketball court for 4 corners.  Exercises were Burpees/Jump Squats/Mountain Climbers/Flutter Kicks.  Sets were as follows:
– 5/10/15/20: 4 corners around the basketball court
– 10/15/20/25: 4 corners around the school
– 15/20/25/30: 4 corners around the compound

Plankormama + 20 WWII situps inbetween sets.

Mosey Front of building for triple check. People’s chair, LB cc and run a lap around the bus loop.

The weave!  Bear crawl in weave fashion between the cones blocking the parking lot.  ~ 8 cones, forward and backward.

A few minutes of Mary with Freddie Mercuries and single leg APDs.

Moleskin
With the rain last evening YHC was wondering if it would be a solo Q.  TClaps to Ronnie and Offshore for navigating their way out of the fartsack.

Ronnie showed up in his “beater” pair of columbia cargo shorts today, expecting to get a little wet.  There was ample opportunity to lay in the mud but most of the PAX avoided it.

Most of the mumblechatter during the workout was about Upward season beginning and talk of burpee discipline to those 2.0s that fail to listen during practice.  If anyone has been to a Splinter coaching Q you will know that it is a strong possibility.

Announcements
– 3rd F in December possibly service oriented?  Ideas welcome
– Plenty of opportunities to Q now that the weather is becoming quite gloomy

Splinter out

7 faithful and bone chilled PAXs shook off the post-Thanksgiving doldrums to sally forth into the Gloom.  This is how it went down:

Jog around school for warmth
SSH’s x20
Imperial walkers x20
Don Quixote x10
Arm circles x15 small + x10 larger (+ reverso)
Invisible jump rope
Back and forths (boxing exercise…if these become common, we’ll give these an F3 name)…bounce front foot to back foot, two slide steps forward, two backward, add the jab if you have it.  Piece of cake for the first 20 seconds, all bets are off thereafter.  Nice alternative to planking, especially in the cold.

Mosey to the picnic benches for a Triple Ladder

Incline Merkins (x20 down to x1)
Box cutters (x20 to x1)
LBCs (x20 to x1)

Add light run from benches to sidewalk between Incline ‘Merkins and remaining exercises to keep blood temperature above freezing.

Pax persisted from 20 reps down to 12…in the interest of variety, YHC called an audible and the PAX hoofed it to the blacktop for…

…Wilt Chamberlin (100 of 4 exercises at each corner).  Split up into 4 reps of 25 with alternating arc loaders and sprints linking the corners (short side arc loaders, long side sprints).

100 Rosalitas
100 flutter kicks
100 mountain climbers
100 Freddie Mercuries

Run back to flag to finish.  YHC felt the PAX desirous of a more “chesty” regimen, so the PAX closed with 5 ‘Mercans, even holding in the low position for 3 seconds on the last one.  YHC aims to leave it all out there.

Number-Rama, Name-a-Rama (YHC humbly reminds himself to name himself), and YHC took us out.

Moleskin

The PAX shared multiple ways to RSVP to a workout.  Chum Bucket gave a hard commit after the Sunday Fun Run, but found a work conflict later in the day.  He graciously texted his regrets to YHC late Sunday, demonstrating his appreciation for the brotherhood that is F3.  Job well done.

Rumor has it that Saab (Saab!!!) of all people “head faked” multiple PAX into attending.  “You guys going?”  “Yep, you bet.  How about you?”  “Uh, nope, just wanted to see if you were.”  Could be a rumor as it sounds very un-Saab-like.  But, given his dominating performance in the Sunday Fun Run, Saab deserves a day off.  Look for him tomorrow (YHC hereby RSVP’s “no” for Tuesday).

Toga correctly noted that this was YHC’s sophomore (or is that sophomoric?) Q.  Nice memory.  When YHC joked about being lost and looking for The Carillon (conveniently not located at The Punisher), Toga immediately asked about the Dick Pics taken by one of YHC’s former colleagues.  YHC wondered silently about Toga’s word association.  Apparently, that’s a picture worth a 1,000 words.

Nice to see Ronnie join the PAX again.  He’s becoming a Punisher regular, and with the Lock Jaw clown car, the PAX are demonstrating increased efficiency (and commitment).  4 cars for 5 Westham residents.  Call it a 20% carbon footprint reduction.  YHC complements the PAX on their environmental consciousness.

Announcements

T-shirts remain available on the website…Splinter noted that the W-Dog version comes at the bargain price of $6, perhaps subsidized by the corporate office, or perhaps an unintended Cyber Monday deal.

Toga mentioned the desire (need, perhaps) for a 3^rd F event in the near term.  YHC strongly supports ideas for an event that would benefit from some F3 effort.  All of us can be better men for the holidays and the New Year.

Lastly, good luck to all the Bear Creek runners this weekend.  YHC will be there ready to police up anyone at the back of the pack.  Should be a good time.  Lock Jaw has committed to not committing…sounds like a PAX in need of a Head Lock.  Let’s get out there and earn those t-shirts.

A PAX of 11 posted on a cool morning in Richmond’s Northside and we tackled the following:

Start-up COP on school’s sideyard with 25 x Imaginary Jumpropes, Imperial Walkers, and Hillbillies, followed by 15 x Arm Circles, small and big and forwards and reverse.

Mosey to the front for Black Jack.  Starting at one end of the school gym, Zombie Walk to the opposite end of the gym for 1 Merkin and 20 Box Cutters then backpedal to the start for 2 Merkins and 19 Box Cutters.  Repeat until 20 Merkins and 1 Box Cutter completed.  Al Gore variants until completion by all.

Jog around the back of the school to the ball court for sprint work – started around 50% effort across the court with a slight increase on the return trip.  Repeat twice more with increased effort.  Final pass at full effort to the soccer goal.

Initiated four corners variant on the soccer field.  High Knees down the field for 15 Carolina Dry Docks then Bear Crawl around the goal for 20 Squats.  Butt Kickers back down the field for 25 Alabama Prom Dates then Bear Crawl around the second goal for 30 LBCs.  Plank while waiting on completion by all.  Repeat, increasing reps for each exercise by 5.

Wander to the playground for 5 Pullups followed by 5 Burpees.  Imaginary Jumpropes will waiting on completion by all.  Repeat with 6 of each.

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

Moleskin and Announcements:

As YHC approached, the Punisher contingent was gathered in the sub-30 degree morning outside of their cars.  Several arrived without long pants.  Not a problem.  Ronnie admitted to not owning any long pants.

Fudd provided color commentary for the entire workout.  Apparently no stimulants were involved but YHC overheard Toga may have encouraged Fudd’s mumble-chatter.  Can’t be true.

Nice work gents.  Announcements:

Turkey Trot at U of R on Thanksgiving with Fudd offering up some hospitality after – see Fudd.

F3 t-shirts available via F3 site – f3.mudgear.com

Hampton Roads F3 rollout continues – Hardywood Q this weekend

Thanksgiving 1 hour 45MOM starts at 5:30 AM.  Circus Maximus at usual time and for usual duration.

7 well mannered gentlemen showed for Saab’s first Q at Punisher.  This is more or less what transpired:

Warmup:  Arm circles, DQ’s, Imperial Walkers, LBC’s, Merkins

Triple Check:  WWII, Merkins, Run to end of court, perform burpee, and return

Pullups (5), Diamond-Merkins (10):  4 rounds

10 burpees, run to tree, Polar-Bear to next tree and back, return.  Repeat said routine with 30 American Hammers.

11’s (Derkins and Jump Squats)

Curb Crawls (Bear and Crab) to 7

Total Merkins today:  228 (Thanks again to Bleeder for taking copious notes)

NMS:

At the start of today’s workout YHC felt compelled to share Toga’s prior words of encouragement when he learned Saab would be taking the Q…”Try not to be a pussy” was the directive.  Little did YHC know, that would become the unofficial theme of workout…that and avoiding exercises that involved  getting too close to TYA’s tights.

After YHC expressed his fondness for the aforementioned body part (in the parlance of our time), the PAX proceeded to point out landmarks that resembled such a part (which shall not be named in the interest of decorum).  Who knew one would find so many on an elementary school ground.

Anyway, the workout began and ended with discussion regarding TYA’s tights, including pleads not to let him tuck in his shirt.  YHC could only suggest he invest in a MUCH longer shirt, or a loose pair of shorts to cover what was no longer a mystery.

Announcements:

F3 RVA gear is available on the website.

HDHH this Wednesday (see TYA’s back blast).

Toga is prone to providing (classy?) pre-direction on one’s Q – particularly when he has no intention of showing up himself.

Saab abides.

Punisher has always been great.  7 PAX including 1 FNG posted on a chilly November morning to demonstrate why.

The THANG:

Mosey to the front field for COP IC: SSH x20, Pickle Pounders x10, Merkins x10, APDs x20, Stick in the Mud/Backlifts x10, Don Quixote x10

Mosey to the end of the soccer field for Lindsays: Broad Jumps and Merkins.

Mosey to the Pavilion for modified Dora 50-100-150: Box Jump Burpees, Weezy Jefferson/Kirk Cousins, Monkey Humpers

Mosey to the playground for Cindy with a slide: 5 pull-ups, 10 merkins, 15 squats, then traverse the playground including the slide.  AMLAP.

Mosey back to the front for Hands of Time.  Mosey back to the SF for COT.

NMM:

Welcome FNG Ronnie and welcome back to Speedo.  Speedo showed how to give all you’ve got, even completing an extra round of pullups.

Broad jumps during Lindsays were an unexpected challenge.  The PAX rose to the occasion and powered through a difficult exercise.

Several PAX commented on the holes in YHC’s sweatpants, but it was nothing YHC had not heard before.  If someone made functional pink leopard print duct tape, it would be on the pants.

Lockjaw asked repeatedly how PAX should know when to go to the next exercise on the Cindys.  “When you are done with your reps” was not clear enough.  Toga rapid-fired several questions in an effort to increase confusion, and missed the part about going through the new playground.  Fudd will be pleased to know that his name was not mentioned.

For those in the Merkin Challenge, PAX did 20 Merkins in the warmup, 100 during Lindsays, and 50 with 5 rounds of Cindys (mileage may vary) for ~170.

Need a date this weekend?  Call Ronnie.  He now has Lindsay, Dora, and Cindy in his portfolio.

Announcements:

Another van to Va Beach this weekend.  Stay tuned for 2nd F details.

A solid six gathered for a Halloween edition of The Punisher.  All treat and no tricks as we went at it like this – startup COP with 20 x SSHs, Don Quixotes, and Hillbillies, then 15 Arm Circles, small then big, forward then reversed.

Mosey to the sideyard for a shot at the 13 Acres Baker’s Dozen.  13 exercises, completing 13 of the first exercise then 7 of the remaining exercises during the first round.  The 13 reps moves down the exercise chain in each ensuing round continuing 7 reps of the other exercises.  The exercise stack was Carolina Dry Docks, Alternating Lunges, Box Cutters, Merkins, Squats, LBCs, Wide Grip Dry Docks, Side Lunges, Flutter Kicks, Close Grip Merkins, Jump Squats, American Hammers, and Ghost Burpees (Sprawls – without the leg thrust).  Zombie Walks around the sideyard between rounds.

Jog back to the parking lot.

Moleskin –

The assembled PAX wondered what Honeydo had planned for that morning’s Southside workout – Merkins for every bird in Bird, perhaps or a Burpee for each of Jason’s victims in the Friday the 13th series?  YHC is preparing this backblast prior to reading Honeydo’s backblast – I wanna know.

We didn’t finish the Baker’s Dozen – ran out of time.  Will give it another go in 2017 sometime.

Discussion of the Hampton Roads F3 rollout – clown cars leaving at 4:30 AM for some.  There’s still time to circulate contacts.