Tag: Punisher

Six strong started their week off right at Punisher. There was more activity around the school than normal but we made our way around in the gloom:

COP: 25 SSH, 15 DQs, 12 merkins, 17 Flutterkicks, 18 Imperial Walkers. Mosey to side of the school and pair up.

Partner 1 balls 2 wall, partner 2 run across street, dropping before, at median, and other side to do 10 Merkins. Switch. Next round wall sit and 10 Jump Squats. 3rd round – Donkey Kicks, 5 Burpees.

Mosey to benches. 20 Dips, 10 Box Jumps, repeato. Then up reps to 30 Dips, 15 box jumps. Last round 40 dips, 20 box jumps.

Then partner up again for PLTs. 4 sets of 20 each partner. Mosey to Basketball court.

Suicides round 1. Round 2 add 6 burpees each stop.  Mosey to front of school,grab a piece of wall again.

15 Donkey Kicks, 15 Derkins, then bear crawl 20 yards, jog back. Repeato x3. Mosey back to flag, 30 Freddy Mercurys to finish. Upchuck took us out.

NMS- All the PAX seemed to notice theRe was more traffic on the roads coming in to Punisher. As well more people out walking and biking led us to wonder was it really 5:30 am? Wonder if Batteau and River Run felt the same phenomenon.

YHC served up a lot of non-knee friendly exercises but Bleeder persists as always. Upchuck hung in the whole beatdown where he has struggled during YHC’s last 2 Qs. He is definitely getting stronger, aye!

Mumblechatter was the norm – Donkey Kicks suck. Upchuck was confused during the Balls 2 wall, as to whether that required pulling down his shorts. Luckily the PAX informed him on the preferred method of the exercise.

After the BOM Offshore told us about his most recent travels, this time to Chicago. Apparently Lollapalooza was there at the same time and he was surprised at the age of the crowds, they were young kids not middle agers. Guess this shows the enduring impact of the early 90s music scene and specifically how Grunge influences kid’s even to this day with music that spans generations. We should find a way to honor this as a PAX somehow..

Day 1 of 3 Qs in a row for YHC. Pleasure to lead this strong group today.

PAX of 1 for this morning’s offering of The Punisher.  No matter, it went down like this:

Mosey to the sideyard for Seal Jacks x 20, Imperial Walkers x 20, Four Count Leg Kicks x 10 each side, Arm Lifts x 20

Jog around front for, along the width of the school gym, High Knees down and back x 2, Butt Kickers down and back x 2, Half sprint down and back x 2.  Down and Bear Crawl down, Crab Walk back, Bunny Hop down, and Duck Walk back.

Head to the bus loop for Curb Crawl variant. Bear Crawl across for 1 Incline Merkin, flip, and 1 Decline Merkin.  Back across for 2 of each and continue until 5 of each completed.

Jog around the bus loop around the back of the school for Jenny – 86 Alabama Prom Dates, 75 Merkins, 30 Step Behinds, and 9 Burpees followed by a quick loop around the trees and back.  Another round with 86 Leg Circles (like Box Cutters but circles), 75 Carolina Dry Docks, 30 Four Count Squats, and 9 Burpees.

Stroll to the outdoor pavilion for Lindsays – 30 Dips and 10 Two Count Flutter Kicks then 25 and 15 and adjusting by 5 until 10 and 30 are done.

Mosey around western perimeter of AO and back to the ShovelFlag.

‘Skin:

What is the singular for PAX?

Spoiler Alert-

Some comparisons with The Martian – the novel and movie (collectively, the “story”).

An astronaut is left for dead on Mars when a mission is cut short by a storm.  The astronaut awakes to find his mission mates have left him behind and he needs to improvise to survive.

OK, the only parallel is YHC was solo this morning.  The Punisher AO, in fact, offers the following advantages over Mars:  1) Oxygen – while scarce on Mars is plentiful at Linwood Holton Elementary; 2) Water – the “mission” this morning wasn’t long enough to require water, but last night’s rain left it all over the ground – again plentiful; and, 3) Proximity – the AO is about 20 minutes from anywhere in Richmond while a manned-mission to Mars takes years to arrive.

After some discussions with several F3 brothers, we’ll keep The Punisher at 5:30 AM on Monday mornings with the expectation that the workout numbers will grow again in the Fall once vacations end.

A gathering of five regulars made it to The Punisher at the regularly scheduled time on the usual day of the week.  We went at it like this:

Jog to the school side yard for initial COP involving Imaginary Jumpropes x 20, Imperial Walkers x 20, Hillbillies x 20, Forward and Reverse Arm Circles x 15, and Four Count Squats x 20.

We strolled to the rear soccer field for the Merkin Ladder.  We started on one end line and ran High Knees to the other end line to complete 20 Merkins and ran Butt Kickers back across for 19 Merkins, and so on down to 1 Merkin.  Upon completion, Touchdown Al Gore until all are done.

Hop over to what’s left of the playground equipment for the Six Pack.  OYO, 5 Pullups followed by 1 Lieutenant Dan, then 4 Pullups and 2 LDs, and so on down to 1 and 5 of each.  Again, Touchdown Al Gore.

Run back around the school to the front parking lot.  PAX sets off on a jog starting at the parking lot circle down the sidewalk to Laburnum Avenue, right on the sidewalk adjacent to Laburnum and back around to the parking lot entrance on Hermitage Road, and then a right turn back to the parking lot circle.  Distance of .2 miles.  At each turn, for the first two laps, PAX completes 50 LBCs – four turns equals 200 LBCs and two laps equals 400 LBCs total.  Heading off PAX complaints about doing hard stuff like jogging and LBCs again, we reversed direction around the circle and completed another lap with Flutter Kicks – 50 each turn single count.  We made it back around one other lap before time was called just before finishing a fourth turn of Squats, the exercise in play during this final lap.

ShovelFlag return and COT.

Moleskin:

OK, we’ll leave The Punisher where it is timewise.  YHC had heard from some sad neighborhood guys that they MIGHT like to come but that they don’t know anything about 5:30 in the morning.  Had briefly wondered if 6 AM might be attractive, but have heard from some Punisher attendees that the time change would prohibit their participation.  We’ll stick with the time and with the enthusiastic guys we know that show at 5:30 AM.  May consider a prize giveaway or free puppy to attract the sad neighborhood dudes.

Sorry no yoga stretches at the end.

Discussed the schedule of upcoming events outside of our weekly F3 calendar – BRR and Spartan Race among these.

As always, I enjoyed the opportunity to Q.

A PAX of two for Monday’s Punisher and we handled it like this:

Mosey to the school side yard for COP – Imaginary Jumprope x 20, Arm Circles x 15 (forward and reverse / big and small), Russian Soldiers x 20, Hip Heist / Sit Outs x 10 (right then left)

Saunter to the front yard for The Beast – Mountain Climbers, Lieutenant Dans, Rosalitas, Carolina Dry Docks, Freddy Mercuries, and Windshield Wipers.

Move to the easternmost sidewalk for 5 Burpees, a 15 yard Bear Crawl, then 20 Alabama Prom Dates and 30 Box Cutters.  Zombie Walk back to the sidewalk.  Repeat twice for three total rounds.

Slide to the gymnasium wall for alternating People’s Chair and Balls to the Wall and some attempted Inverted Merkins.

Quick stretch then return to ShovelFlag.

Moleskin:

Pleased to have double the turnout of last week’s Source of Truth.  Good to see Toga show after his week driving around Tennessee.  Social on Wednesday.  Have a good week.

A PAX of five showed for this week’s #ThePunisheRVA.

Mosey to the front school yard for initial COP for Seal Jacks x 20, Slow Squats x 20, Don Quixote x 20, and Arm Raises x 20

Stroll to the soccer field for Black Jack.  Cross the soccer field and complete 20 Merkins and 1 LBC.  Cross the field again for 19 Merkins and 2 LBCs.  Repeat pattern until 1 Merkin and 20 LBCs completed.  Alternated High Knees, Butt Kickers, and Lunge Walks in crossing the field

Return to the front school yard for Deck of Death.  Using a deck of playing cards, each suit was assigned an exercise – Squat Jumps for Clubs, Two Count Mountain Climbers for Hearts, Carolina Dry Docks for Diamonds, and Box Cutters for Spades.  Completed reps, as a group, of each exercise as per the rank of the card within the suit with aces representing 14 reps.  Jokers remained in the deck and counted for 10 Burpees when found.

Remained in place for some brief stretching then returned to the ShovelFlag for the COT.

Moleskin and Announcements:

Nice work gents.  Sweat was rolling.  The start of a warm and humid week.

Offshore mentioned a long bike ride event the same week as the Fall Spartan Race – details in the coming months.

Twas free Slurpee day, by the way.

A random assortment of 5 PAX members gathered at the Punisher this AM for a random assortment of exercises.  Mosey around the school to the blacktop, avoiding the mangled mess that was the children’s playground.

COP
– SSH x20
– Arm Circles 10xSmall, 5xLarge.  Forward & Backward
– Merkins x10
– IW x20
– Copperhead Squats x20
– Something else here…
– Clerkins x10

The Thang

Quick mosey to the bus loop for curb crawls.  Bear crawl / incline merkin, crawl bear / decline merkin.  1 to 6, repeat 6 then back to 1 (unless you are Bleeder then do 1 more).

Mosey to blacktop for small 4 corners.  10 burpees, 20 jump squats, 30 mountain climbers, 40 LBCs.  Repeato with 4 corners around the school.  3rd set of 4 corners was once again on the blacktop with 10 merkins, 20 Lt Dans, 30 CDDs, 40 box cutters, running backwards between stations.  Plank-o-rama in-between.

Meander to the soccer fields for dealer’s choice frisbee style.  Throw the frisbee, run until it hits the ground then proceed with exercise to the frisbee.  First to frisbee chooses next exercise.  Exercises were broad jump burpees, lunges, walk-out merkins, crab walk, crawl bear, sprint, lunges, something else.

Fast mosey to the pavillion benches for 5 minutes of dips / step-ups.  20 dips, 20 step-ups (10 each leg), repeato until time expires.

Mosey back to SF for Mary.  15 each of Box Cutters, American Hammers, APDs, Rosalitas followed by a quick 1 minute superman.

COT by Splinter

Moleskin

YHC wondered if this would be a solo workout today given last week’s light showing.  Glad to see PAX from all over convene at the Punisher this week.  Weather was cool, grass was high, and breathing was heavy even though there was nary a hill in sight.  Mr. Rogers showed up first and wondered if Punisher had moved as Swirly’s truck was nowhere to be found.

YHC knew that there was a Swirly Q across town so had to bring the pain this AM.  Glad to hear that Punisher beat Batteau today in curb crawls.  If you really want to push yourself just follow the Splinter Q around town.  Not that I’m competitive at all…

TClaps to Bleeder for picking up the frisbee prop on the loop around the school.  YHC contemplated leaving it there but couldn’t resist.  Frisbee toss is always a great exercise.  If we ever have an F3 Ultimate Frisbee draft, YHC has a feeling Mr Rogers may have to wait a few rounds to hear his name called.  The Carpenter had the right idea, picking an exercise he acknowledged not being very good at performing.  Way to go man.  Gotta push yourself.

Offshore took a week off and was feeling the pain.  Well, by Offshore’s definition a week is missing Tuesday – Thursday.  4 corners almost made him splash, perhaps next time…

Beautiful sunrise this morning gents during the post workout mumblechatter.  Thanks as always for letting me lead.  See everyone in the gloom.

Splinter out.

Announcements

1 year anny Rosie Q mañana @ #NoToll

3 PAX opted for a completely flat AO to start their week off right at Punisher. Weather was literally perfect for a start of summer beatdown:

COP – SSH, Merkins,  Crunchy Frogs, Flutterkicks, Imperial Walkers, Don  Qs.

Run up Hermitage, Burpees at every tree until end of school. Mosey to benches- 20 Dips, 10 RL step ups, 10 Derkins, 10 LL step ups. Repeato. 3rd set change to box jumps from step ups.

Mosey to Basketball court. Suicides just running. Then add exercise per suicide. Go 5, 10, and 15 reps.  1st Merkins, WWII situps, Carolina DDs, finish with Burpees. For the CDD lap the PAX bear crawled instead of ran.

Elbow plank for 1 min. Mosey to front of school. 20 Donkey Kicks, run to Laburnum – do 10 Merkins. REPEATO x3.

Mosey back to flag, did parking lot lap, then 5 min mary- LBCs, Box Cutters, 1 min plank, Flutterkicks. One more lap around lot then COT. Spinter took us out.

NMS- YHC was not sure how many PAX would avoid Punisher the day after a Major as his beatdown after the Masters was so effective. Alas there was no golf meltown to base a theme, unless you count the fact Splinter was feeling the effects of 2 days of living it up at Oakmont. Way to post when not 100% and push through.

Seriously good work south of the river at Batteau PAX, looking forward to making it out there soon.

Eight posted for this morning’s edition of #ThePunisher.  We went at it like so:

Stroll to the west side of the school building for initial COP – 25 x Hillbillies, 25 x Imaginary Jumpropes, and 15 x Arm Circles (including small and large and both forwards and backwards)

Conducted a staged mosey through the surrounding neighborhood.  Rotated leader role amongst PAX.  Leader runs until he has counted 20 four-count strides with the other PAX members in tow.  Leader then halts and calls out chest and ab exercises of his choosing, then the full group completes 20 of the chest variant and 39 of the ab option (in honor of Offshore’s 39th birthday today).  Repeated runs and exercise stops east on Laburnum, south on Gloucester, west on Wilmington, and north on Hermitage Road back to the school.

Jogged to the front schoolyard and formed a tight circle around the security camera pole.  One PAX member would complete 10 Squats while the remaining gents would crab walk away from the pole.  Once completed with the squats, the PAX would bear crawl back to the pole.  Completed one round with all taking a turn.

Rambled back around the school to the picnic pavilion.  PAX completed 50 Dips and 50 Leg Raises.

Quick stroll for a brief set of stretches – Child’s Pose, Cobra, and Downward Dog followed by leg stretches.

Return to the ShovelFlag for COT.

Moleskin:

Wish Offshore a Happy Birthday – 365 days until the end of “hate”.  Re: the Backblast title, one of our workout stops was the Laburnum Avenue median strip.  YHC is quite sure nobody has used that ground for exercises before.  We could feel the passing wave of cars a little too much.

The initial COP gave Fudd a little extra time to get his car parked this morning.  Incidentally, Fudd is still working on his shed project and could use some more help.  Contact him if you have some time (he asked if anyone had time today).  He says there is craft beer available.

BT and Toga are signing up for a Spartan Race sometime soon.  Apparently if you whiff on an obstacle at this event, you have to move off to the side and complete 30 Burpees.  Sounds great.  See those guys if you are interested.

8 RVA regulars and 1 FNG planted 5 shovelflags and got their Memorial Day started off right with a special Punisher at Belle Isle. 70 degrees and humid at the start with the bounty of a wide open new AO to break in. Here is how it went down:

Honeydo Q –
Mosey to Browns Island – Disclaimer. 25 SSH, 20 Merkins, 20 Freddy Mercurys, 20 Don Qs, Arm Circles – forward & back. Mosey to bridge steps.

5 Derkins each step up the bridge steps. Plank at top. Mosey across footbridge to fountain:

Donkeykicks on the fountain, bear crawl across street to Curb for 5 Merkins, BC back. Start with 10 Donkeykicsk, increase by 10 up to 40.

Mosey to street – 1 Burpee per tree to end of road. Mosey to Belle Isle bridge. Cross bridge but Bear Crawl every other hill section. Reach Belle Isle – handoff Q to Lab Rat

A very special triple check – Pair up in groups of 3. Squats, Ball Dippers, while one group carried conveniently placed log. Repeato for 15 min, switch to Hells to Heaven & Flutterkicks.

Split up into fours for Log Assisted Sit Ups- fun!

Handoff Q to Toga – 5 Burpees bottom bridge, 10 at top. Mosey across bridge. American Hammers on other end of bridge. Finish up the hill to Virginia War Memorial – Silent BOM at Memorial. Mosey back to flags for Nameorama and COT.

NMS:
YHC, Lab Rat, and Hardywood cooked up the AO change at coffee after Dogpile on Saturday. YHC was glad to see 9 strong post. Waiting to start LabRat and YHC discussed the hot potato Q options and determined crossing over to Belle Isle might take too long. So of course YHC proceeded to take the PAX across the bridge to BI. Way to improvise on Belle Isle with the Log Lab Rat.

On the mosey over to Belle Isle there was mumblechatter about different Q stylings as Toga mentioned some Qs focus on exercises they are weak on while other offer up only their strengths. YHC loves Donkeykicks and cannot apologize for his serving these up to the PAX regularly.

The mix on the ground and log carries on BI made sure all the PAX got sufficiently messy and some good laughs were had at the form of the log sit ups although Toga was surely biting his lip on form. YHC was glad to meet Phonics and welcome to Flume. You put in a strong first showing and to YHC the naming of Flume was maybe the shortest naming seem so far. Afterwords YHC found out that that Flume played rugby in college and had that been shared would have insisted his name be Hooker.

Finishing up the last hill to the VA War Memorial was a great finish for Memorial Day. Everyone pushed hard and thanks again to Bleeder for taking us out in a moment of silence. There are no words to express our gratitute for those paid the ultimate sacrifice for our freedom and safety, but let us remember them on this day.

A pleasure as always to lead this fine group of men!