Tag: Punisher

7 PAX gathered in the Monday morning Gloom to consummate what may (or may not) have been YHC’s Virgin Q.  Their presence both humbled and encouraged YHC through the process.  Alongside YHC’s VQ, the PAX quietly celebrated the 25 little bears who ended a 71-year baseball curse this weekend.  How better to celebrate the Cubs than Bear Crawls for all the PAX?  YHC fears he created a lot of Indians’ fans.

Here’s how it went down:

SSH’s x 19
Don Quixotes x 08 (Abe Vegoda style)
Imperial Walkers x 19
LBCs X 25 (4 count)  (one for each players on the Cubs)
Arm Circles 45 total
(Forward x 18 small, x5 large)
(Reverso x 17 small, x5 large)

Mozey to picnic tables for…

Bearmuda Triangle – 3 stations.  Each PAX bear crawls between stations.  Dips, ‘Mercans, Flutter Kicks (4 count).  Round 1 x10, Round 2 x 20, Round 3 x30.  Plank up between rounds.  Hold standard plank for 2 minutes.

Mozey to brick wall for…

Touch a Tree…

Donkey Kicks (10)
Invisible Chairs (8)
Reverse Crunches (6)
Burpees (4)
Balls to the Wall (2)

Mozey by way of Polar Bear Inch Worm to the front of the school…

Conveyer Belt through parking lot…that’s exercise at each parking space and bear crawl to the next space…

Monkey Humpers x5
Box Cutters x5
Flutter Kicks (4 Count) x5

Mozey back to the flag…

Number-Rama
Name-a-Rama
Announcements

Honey-Do took us out.

Mumble Chatter

Not much audible mumble chatter today. YHC wonders whether he is not able to listen to a groaning PAX while simultaneously concentrating on the next exercise while simultaneously counting reps on the current exercise.  Perhaps, YHC is learning that leadership is a lonely profession.  Or, perhaps YHC’s wife is right, he can hear, but he just doesn’t listen.  Time will tell.

That said, YHC appreciates Toga’s continued guidance on the proper numerical angle that should formed by YHC’s shoes, caboose, and melon when exhibiting the plank position.  Targeting x = 180 degrees….current form x <180 degrees.  YHC promises to do better.

Finally, YHC would like to thank the PAX for helping YHC through his Q-ginity issues.  Cherry officially lost.

Announcements

Bear Creek coming up in December.  There was some disagreement between Chum Bucket and Chum Bucket on whether registration has closed.  YHC can confirm that as of today, the registration page still appears on Facebook.  Interested folks should test for themselves.

Still need names for F3 Tidewater kick-off November 5.  Raleigh allegedly well-ahead of Richmond.   YHC hates falling behind RDU area in anything (hoops, football, F3 recruiting…).  Let’s dig deep and put some headlocks in place.  Send names to Johnsonville.

Cubs in 6.  UpChuck out.

A PAX of six posted for #ThePunisherRVA.  We went at it like so:

Startup COP with 20 x Imaginary Jumpropes, 20 x Hillbillies, 20 x Shoulder Taps, 20 x Slow Squats, and 15 x Arm Circles (forward and back, big and small).

Mosey to the front parking lot for a version of The Cooper – make a lap around the front parking circle and complete 10 Burpees, 10 Merkins, and 10 Squats.  Another lap, then 9 of each. And so on until 1 of each exercise is done.  Pause after 8, 5, and 3 reps with LBCs until all PAX members collected.  Plank at the end until all are done.

Stroll to the pavilion for rotation with one PAX member holding a Flexed Arm Hang while counting to 10.  Remaining PAX completes 10 reps of whatever exercise is called by the guy holding the flex.  Two rounds, hitting exercises ranging from American Hammers to Step Ups to Dips to Carolina Dry Docks.

Jog to the driveway at the northeast end of the school yard for rotating Mary on the sidewalk squares.  PAX alternates Box Cutters (under to over), Flutter Kicks (two count), and Reverse Crunches – 10 reps of each.  Finish a set, hop up and move to the next open square on the sidewalk and complete the next exercise in sequence.  Halted at Laburnum Avenue crosswalk and returned to the Shovel Flag.

Moleskin:

Discussion of upcoming Virginia Beach / Hampton Roads expansion.  Toga (kinder, gentler version) to lead the first one on 11/5.  F3 Richmond to support four of the first 6 workouts leading into December.  Please message Johnsonville if you have questions (sorry Johnsonville).

Bear Creek 10 Miler in December – registration may be closed.  Bear Creek 35K in January.  Bel Monte in March.  Anyone down for some Ragnar Relay action at Pocahontas Park in 2017?  Happy 12th Birthday to Hazel Sterling on 10/17, YHC’s kid.

Four PAX launched their weeks in proper fashion with the Punisher.

The Thang:

Mosey to the concrete circle in front of the school for COP.  IC: SSH x25, Don Quixote x10, Arm Circles x10 forward/reverse, Stick in the Mud/back lifts x15, Merkins x10

Mosey to the map on the basketball court, around where San Salvador Island would be.  In pairs, PAX voyage to different destinations for exercises, then return.

Voyage 1: Monkey bars (audible: soccer goal) for 10x pull ups for each PAX

Voyage 2: Corner at Labernum for 25x jump rope and 20x American Hammers

Voyage 3: Front wall of school for 20x Donkey Kicks and Balls to the Wall

Voyage 4: Pavilion for 20x Hail Marys

Voyage 5: NW corner of property for 20x Plerkins

Plank exercises in between.  Shuffle pairs of PAX after one set of voyages and repeat.  Voyage 1 was not repeated.

Mosey to front of school for Hands of Time.  COT.

NMM: Four voyages were planned, but one “old world,” the monkey bars, was closed for repairs.  PAX improvised with the soccer goal.  Chum devised a brilliant scheme where one PAX would plank on the back of the goal while the other completed pull ups on the upper 90 of the goal.  Still, the goals were slippery, and YHC was in need of a spot.  YHC asked TenCan for a two count, and TwoCan responded with a ten count.  Thanks for picking YHC up.

Welcome to Ickey Shuffle, visiting from Charlotte.  He will be working with/for CapTech today and tomorrow, so CapTech PAX be on the lookout.

 

Pushing aside all inclinations to Fartsack, a gathering of 8 of the faithful posted for this morning’s version of #ThePunisheRVA.

The Thang:

Mosey to west sideyard for 15 x SSHs, 15 x Imaginary Jumpropes, 15 x Don Quixotes, 15 x Imperial Walkers, and 15 x Arm Circles (forward and back, little and big).

1 Mile Run from school down Hermitage Road to Brookland Park Boulevard and back pausing briefly at each intersection (Laburnum, Wilmington, Confederate, Palmyra, and Brookland) for 5 Burpees with a Freddy Mercury chaser.  Completed 10 stops to knock out 50 Burpees total.

Jog to school front entrance for Super 21 including Carolina Dry Docks and Reverse Crunches – completing 1 of each, then 2 of each, and so on until 21 of each are completed.  Paused after 5, 10, and 15 with Dead Cockroach for everyone to catch up.

Stroll around the back of the school for three quick rounds of 5 Pullups followed by 5 Squats.

Returned to the ShovelFlag for COT.

Announcements:

Convergence this coming Saturday – targeting large attendance for a 7 AM workout at #Dogpile.  There will also be a 6 AM workout at the same AO.  Will #Gridiron patrons be referred to #Dogpile – there is some uncertainty.

F3 Richmond is to play a large role in supporting the launch of F3 activities in Tidewater, Virginia.  See Jville if you have questions or are interested in helping – workout launches starting at Mount Trashmore in early November.

Congratulations Saab!

Five willing participants gathered in the cooler and arguably crisp morning air at Linwood Holton for an Arnie inspired beatdown.  Tee time was 530 sharp.  Offshore stumbled out of the van at 5:29:45 and almost missed it.  Quick mosey to the front lawn for the commencement ceremonies:

COP
62x – SSH, one for each PGA tour win
15x – IW
15x – Arm Circles.  10 small, 5 large, repeato forwards and backwards
15x – Copperhead Squats

The Thang
– 7 minutes of burpees, one for each of the King’s major wins
– Mosey to the bus loop for curb crawls.  Up to 7, repeat 7, back down to 1.  Bear crawl forward, crawl bear backwards.  Al Gore it up.
– 7 burpees
– Quick mosey to the basketball court for traveling 4 corners.  1 person at each station with a traveler between the stations.  Traveler runs to the next station and the person at that station becomes the traveler.  Stations were Jump Squats, LBCs, Lt Dans, APDs.  Run forward on the long sides and backwards on the short side.
– 7 burpees
– Multiple variations of line drills on the basketball court, dividing the court up into thirds.  First iteration was straight up line drills, second iteration was run forward and backward, third iteration was karaoke.  Plank-o-rama between each when finished.
– Mosey to the picnic tables for two iterations of 62.  First iteration was 31 derkins & 31 dips OYO totaling 62.  Second iteration was 31 step-ups and 31 dips.  7 burpees in-between iterations.
– Mosey to the VSF for 7 more burpees

Moleskin
This was YHC’s first improv Q, having planned nothing the night before.  When the news hit the wire of the King’s passing it made sense to have a tribute Q.  Unfortunately for the PAX the only significant numbers YHC knew about Arnie and his accomplishments were 62 and 7, so we went with it.  62x SSH at the start was a bit of a gasser.

YHC continues to work on his instructional ability.  It is clear that no assumptions should be made with the PAX’s understanding of core bootcamp exercises.  Offshore misunderstood the purpose of 7 minutes of burpees and did the first 3 minutes non-stop before asking — “How many are you guys doing?”  The instruction to pick a number and repeat every minute was not explicit enough.

Honey Do still loves burpees.  Typically YHC is on the receiving end of a Honey Do burpee fest.  Not this time.

Chum always crushes burpees but seemed a little self-conscious about his form during curb crawls.  YHC believes the reason the tomato walkers left so soon was the visual they saw while witnessing Chum’s elevated hip position, especially during crawl bear.  YHC hears that yoga helps with hip positioning.

Bleeder likely left questioning his decision to attend a Splinter Q.  YHC appreciates the full disclosure Bleeder considered in weighing #Batteau vs a Splinter Q at #Punisher.  Clearly it was the right call.

The traveling 4 corners is a great idea with 5 people but YHCs choice of exercises may have been a bit lame.  It was cut short as there wasn’t enough physical exertion being demonstrated.

Announcements
– Hardywood led HDHH this Wednesday at Crossroads.  See his pre-blast for more info
– Convergence is not this Saturday but Saturday the 8th.

Splinter out.

A faithful five disregarded the rain and humidity to post to the gloom for one more summer beatdown. 74 and very humid, it felt more like July than mid-September. Here is what went down:

COP – 25 SSH,  20 Merkins, 20 Flutterkicks, 20 LBCs, 15 DQs, 15 IWs. Grab a spot on front of school wall. Touch a tree, but first 20 Donkey Kicks. Then repeato but add 25 merkins, then repeato and add 30 Freddy Mercurys, then same but add 35 Jump Squats.

Mosey to bball court. Wheelbarrow across width of court, switch. Each PAX does it twice. Then 4 corners of court. 2 laps with increasing Burpees, up to 8.

Mosey to benches. 10 RL step ups, 15 Merkins, then LL step ups, 15 Merkins. REPEATO.

Mosey to front of school for some Mary. WWII Situps, Flutterkicks,American Hammers, lbcs.

Then Sprint 2 laps around scholarship loop. COT.

NMS: Splinter and YHC clown car’ed to Punisher and were debating whether we would be only ones. Luckily when we arrived Toucan had arrived to secure the AO. With 1 min to spare Offshore and Goldberg came in to make it an uneven 5.

The PAX commented on the comfortable grass at Punisher. We did make use of the wet grass plenty. During the TaT there was some discussion as to whether the saplings counted as trees. YHC reminded all it was UvsU.

Still 1 week out from BRR YHC’s quads have PTSD from the NC hills. Goldberg says his toe is somewhat better but you can tell he is in pain, he still gritted it out the whole beatdown. Toucan continues to push hard, keep it up man. The humidity was definitely a challenge this am

Pleasure to get back on the Q with this group.

Four strong posted to get the week started out right at the Punisher.

The THANG:

COP:  SSH IC x30, Jack Hammers IC x20, Stick in the Mud IC x15, Peter Parker IC x20, Pickle Pounders IC x15

Merkin Mile: Run to soccer field at Bryan Park.  Do 10 Merkins at each intersection OYO.

One lap of four corners on one half of the soccer field: 10 Van Halen burpees, 20 Lt. Dans, 30 single count Penguins, plank, 20 shoulder taps IC.

Mary Mile: Run back to Holton.  At each intersection, shoulder taps until six arrives, then dealer’s choice of a Mary exercise x10 IC (except for burpees).  Exercises included: American hammers, flutter kicks, LBCs, Freddie Mercurys, burpees, WWII situps, Hello Dollys, box cutters, APDs.

Mosey to picnic benches.  Hail Mary x10, then partner run to monkey bars for pull ups x5.  Mosey to the SF.

NMM:

Toucan opened the AO this morning.  YHC was worried he had fallen asleep in his vehicle, but he emerged in time to put on an impressive performance during the workout.

With most of the playground still out of commission, YHC felt the urge to get off campus.  Fresh from finishing Peter Parkers, Toga became one with an enormous spider web at the entrance to Bryan Park.  Thanks for clearing the way!

Shortly thereafter, PAX were nearly trampled by a herd of pay-to-play runners in the park.

Welcome back to Pat Down, back in Richmond for a few more weeks, this time with an upgraded bed at the hotel.  With all the time in Richmond, YHC thinks he is more RVA than CLT.

Welcome back to BRRers – way to represent F3 RVA!  YHC is anxious to hear stories.  He has visions of other teams trembling in fear at the site of the Corporate vans.

Announcements

YHC and Johnsonville are anxious to get new runners out on the trail on Sunday mornings.  Plans are for two routes: a 3-4 mile route and a longer route.  The PAX runs 1-1.5 miles and then circle back for the six.  No PAX left behind!

Spartan Run 9/24

3 (yes, it’s the magic number) posted for another sunny (not really) and 70 (actually right on 70) day in RVA.  Here’s how it went down.

Everyone grab a coupon (25 lb dumbbell, 35 lb kb or cinderblock) and mosey to corner of parking lot for warmup COP:  SSH, Imperial Walkers, Merkins, Don Quixote, something else…

Grab coupon and mosey to basketball court.  Each of the PAX switched which coupon they carried each rotation of the following:

Each of six rounds started with Coupon Suicide and 10 merkins with the following exercises rotated in for the third fun filled activity of each rotation: dry docks, weighted sit-ups, squats, Freddy, alt shoulder presses, and something else

Mosey with coupons to picnic tables for triple check.  This was the usual drill with runs to a lamppost,   burpee box jumps and weighted sit-ups

Mosey to poking lot for ring/line of fire.  Round 1 = 8 burpee block presses while the PAX held a plank, and Round 2 = 20 flutter kicks with block extended while PAX held reverse plank, repeato x2

COT

NMM:  YHC is not going to lie.  The trail run con burpees left a mark.  Why bring out the coupons? You might ask.  Well.., someone mentioned a few weeks back that The Punisher should be punishing.., right?  You can’t argue with the logic, so a certain level needed to be maintained.  Everyone got after it in true F3 style, and there was very little mumble chatter.

No new announcements, but we do need to give a temporary farewell to everyone’s favorite cavity search, Pat Down.  He heads back to NC but promises he will return.  Safe Travels

PSA: What’s up with Monday workout attendance?  Get your week started right and post on Mondays!

Stay Classy,

Toga

7 strong posted to get the working week started right.  It was clear and cool, with almost no remnants of the humidity that suffocated the PAX on the trail run the day before.

The THANG:

COP: Willie Mays Hayes IC x20, Good Mornings(?) IC x20, Richard Kimbles x10 OYO, Carolina Dry Docks x20 IC

Mosey to the pavilion for 15 minute AMLAP: Box-jump burpees (jump on picnic table seat) x10, bear crawl to shed, penguins x15 each side, run to basketball court, monkey humpers x30, run back to pavilion.  The PAX completed 4 laps.

Mosey to the northwest corner.  Partner derkins x15 each.  Run to southwest, southeast, northeast corners, completing a round of partner derkins at each.  Goldberg gave us a 10 count.

Mosey to the front of the school for Mary.  Spatula/Superman, American Hammers IC x20, Freddie Mercuries IC x20, LBCs IC x20.  Mosey back to the flag for COT.

NMM:

YHC had three workouts planned, depending on whether 1, 2-6, or >6 PAX showed.  Glad to have 7. The theme was to share some of the exercises YHC learned in travels over the summer.  Willie Mays Hayes and Spatula/Superman were from F3 Chapel Hill, AMLAP was from F3 Apex, partner derkins from F3 Cary, box jump burpees from peeking in on a personal training session in Bethesda, and monkey humpers from the monkees and gorillas at the Lincoln Park Zoo.

Honeydo noted it was a difficult day to forget gloves with the box jump burpees in the gravel.   YHC was helped by callouses developed during Polar Bear Crawls with Swirly last Thursday back when he did remember his gloves.

Glad to have Pat Down back out for another of YHC’s Qs – so it can’t be too bad.  Glad to have Splinter, Chum, and Bleeder back in town after recent trips.

Announcements: Wear your flannel shirts for Dogpile.  There were rumors of DK’s first hate-free workout (tomorrow?).  Goldberg’s brother-in-law is moving to RVA and will be looking for automotive/construction work.

Three PAX posted for a beatdown in the still-humid gloom.

The THANG:

COP: imperial walkers x25, SSH x25, Moroccan dance party x10, arm circles front/back small/big x15, prisoner squats x25, plank dips x10

Mosey to the pavilion for a “Whole Lotta Rosie:” mountain climbers (two count) x30, LBCs x42, mountain climbers x30, American hammers (two count) x39, mountain climbers x30, flutter kicks (single count) x56.

Bear crawl to the shed, jog to Hermitage Road back to the entrance, zombie walk back to the pavilion for “Mucho Chesto:” merkins x10, werkins x10, clerkins x10, staggered merkins x10 each side, dead cockroach until PAX finishes.  Repeato.

Bear crawl to the shed, jog to Hermitage Road back to the entrance, zombie walk back to the pavilion for another round of Whole Lotta Rosie.

Bear crawl, jog, zombie walk back to the pavilion again for 40s with dips and WWI situps (35/5 to 5/35).  Mosey to the VSF for COT.

NMM:

For his one-year anniversary Q, YHC decided to repeat the beatdown that Chum delivered at his inaugural posting.  Glad to have Pat Down out again, visiting with us from Charlotte for a few weeks.  Singer battled through back pain to post and complete exercises – strong work, and YHC hopes you get some relief soon.

The PAX decided last time that the Moroccan dance party was not really an exercise but something for little old ladies at a Moroccan dance party who can’t otherwise move, but it was included to honor the memory.

Other memories from the first posting:

• After the Moroccan dance party, YHC thinking, “so far so good, just 42 minutes left – how bad can it be?”
• Spending a lot of time doing poorly-formed dead cockroaches, despite not having finished the previous round of exercises – YHC was smoked early.
• Bleeder, breathing heavily through a face full of sweat, saying, “you get to where … you can do … more and more of the workouts.”
• A moment of panic in the COT when YHC realized that his car key had fallen out of his pocket (probably during the dead cockroaches).  Stranded at the first posting!  Seconds later, Best Shot held up the key, asking the PAX if it belonged to any of them.

Thanks for a great year.  Looking forward to many more anniversaries with F3.

Announcements

• RiverRun #2 tonight at 7:30pm
• YHC is organizing an F3 team for a bike ride on September 24th benefiting the American Diabetes Association http://main.diabetes.org/site/TR?team_id=728706&fr_id=11465&pg=team.  MOffshore has been type I for 30+ years, and mother of Offshore has been type II for 10+ years.
• Toga is recruiting participants for a Spartan Run on September 24th.
• ReeseStrong 5k is September 17th.