Tag: Punisher

Seven hearty souls took a break from March Madness to come start their morning off right at #Punisher.  Lab Rat forgot to recover his new shovel flag from Saab since he forgot it last time he planted it, so it was a VSF kind of morning.

THANG:

COP

X30 IC SSH

X25 IC IW

X16 IC DQ (sweet 16 for the UVA alum)

Arm circles little/big forward/backward

X15 IC merkins

X25 IC LBC

Mosey to corner for couples therapy 4 corners around the campus:

X25 Derkins (partner holds legs)

X25 leg tosses

X25 shoulder presses (using partner’s legs)

X25 leg tosses

Fireman carry back to corner

Suicide squats- To make up for lack of fireman carry, Pax performed 1 suicide on the blacktop, doing X5 deep squats each time back to starting line.

Curb Crawl Lab Rat style:  Together as a group, bear crawl to curb, X10 merkins, side crawl to right 10 steps, X10 merkins, crawl bear back, X10 merkins, side crawl to left, X10 merkins

Gym Rat

Line up on school wall and going to first tree:

-roll V-ups:  roll over, every time you face the sky, do a V-up.  Half way down (or when dizzy) roll the other way.

-inch worm:  YHC was informed these are called walk in walk out merkins.  Back up to the wall.

-Long jump burpees

plank walk back to wall

Ring of Fire (Rosey style)

-ring of Al Gore, first pax drops for X10 merkins, then holds plank.  Around the horn until back to first guy, X10 merkins back to Al Gore.

6 minutes of Mary (round robin style):

-Swirly called out cross leg lifts, X10 IC each side

-Bleeder called out Alabama Prom Dates, X20 IC

-Rosey finished us up with American  Hammer X20 IC

COT

BOM

YHC took us out.

NMS:

Bleeder and YHC were discussing degrees of tiredness and unmotivation while pax filed in.  Neither seemed ready to move, but one had signed up as Q.  There was some ribbing about YHC’s comment when Grizzly pulled in, making it a prime number, thus not compatible to either partners or triple checks.  In the end, once the blood got flowing, everybody got busy and put in what YHC thought of as a butt-kicker of a workout (at least YHC got in a good one).

Instructions on the couples therapy were to finish the last leg as a fireman’s carry switchorama, but that got missed, so we made up for the loss of legs work by 1 round of suicide squats.

Curb Crawl was an audible because:  YHC hates them, therefore they must be good.  Also the last time we did them with Doner Kebab at the helm, YHC thought the pax should do them synchronized.

Gym Rat was something YHC came up with watching the girls at gymnastics work out.  2 things:  9 year old girls that do gymnastics are much more graceful than old men.  Also, dizzyness was not accounted for when creating this maneuver.  Idiot Q forgot the last excersize, which should have been plank walk back to wall.

Great to see Horse and Buggy back for more!  Me thinks a good shortened name for him would be “Buggy”.

 

Thanks for posting, gentlemen.

 

Lab Rat

Eight souls ventured out for a gloomy Coupon Monday.  Two 25s and one friendly cinderblock (aka. coupons) joined us through all phases of the workout, and the PAX was thankful for their attendance.  Here’s what the coupons did:

Mosey to the basketball court for welcome and blah blah blah.  Warmup COP

Mosey to playground area for 10 high/low merkins, 8 pull-ups, and 15 froggers: repeato x3

Mosey back to basketball court for coupon fun.  Round 1: suicide with coupons, 15 secs AYG merkins, 15 burpees

Round 2: suicide with coupons, 15 secs AYG merkins, 20 flutter kicks

Round 3: suicide with coupons, 15 secs AYG merkins, 10-2 count little man jumping jacks (a real crowd pleaser)

Round 4: suicide with coupons, 15 secs AYG merkins, 20-2 count dry docks

Mosey back to flag for coupon races:

Round 1: Divide into two teams of 4, coupon holder completes 12 shoulder presses while the PAX holds a squat and pass down the line: repeato x4

Round 2: coupon holder completes 20 flutter kicks while holding coupon above head while the PAX holds a high plank and pass down the line: repeato x3

Circle up for 20 American Hammers, 20 fast cadence SSH, and 10 Little Man SSH

NMM: It should be noted that most of this workout came from Nashville when YHC was fortunate enough to post down there.  It was also an experiment to see what it would take to reduce some of the mumble chatter commented on recently.  The speaking was almost non-existent till YHC noted it, and then it was pretty much back to normal.  YHC should have never mentioned it!

YHC also tried looking Fudd in the eye, repeating the count of the first circuit three times, and repeating it once more as we started.  He asked again how many rotations we were doing somewhere in the middle.  YHC is open to ideas.., maybe a whiteboard with the workout we can put around his neck?  Maybe fish oil supplements to help the memory?

PSA:  One of our members recently posted in NC and was questioned about his plank form.  Look at every F3 workout as a chance to get better at this.  It’s also heading towards swimsuit season, and we all need to tighten the cage a bit.

A special welcome back to Bleeder who went through a very unfriendly knee workout for his first time back running with the PAX.  Strong work!

No new announcements

Stay Classy,

Toga

10 Faithful and 1 FNG posted on a perfect morning for a beatdown at #ThePunisher.  Here is how it went down.

Mosey to side of school for COP.

SSHx25, Don Quixotex25, Front Arm Circlesx25, Backward Arm Circlesx25

Mosey to BBALL Courts-Suicide followed by 5 Burpees (repeat x 3) Plank when complete

Mosey to far corner of school property.  Run around entire perimeter of property with ab exercises at each corner. Corner 1 (LBCsx25,) Corner 2 (Flutterkicks 2 countx25), Corner 3 (WWII situps x 25), Corner 4 (Freddie Mercury 2 count x 25)  Finish at BBALL court with planks. Right hand high, Left hand High, 5 merkins.

Mosey to Playground for Merkin/Dip Ladder-20 dips/10 merkins, 15 dips/15 merkins, 10 dips/20 merkins.

Mosey to soccer field for Bear crawl vs Crab Walk half court soccer game.  Divide into two teams of Bear Crawl and Crab Walk.  Bear crawl team gets ball and midfield and crab walk is on defense.  Teams switch when a goal is scored or when QIC decides.  Play for 15 minutes.

Mosey to far corner of school property to repeat running the perimeter with the same exercises as the first round.  Plank at BBALL courts when finished. Right Hand High, Left hand high, 5 merkins.

Mosey back to Shovel Flag.  Lunges half way across parking lot to light and back. Plank when finished, right hand high, left hand high, 5 merkins.

COT.  YHC took us out in prayer.

YHC was planning for a beatdown that worked all the muscle groups this am.  Running, abs, arms, chest.  Mission Accomplished.  Man, we really crammed a lot of exercises into the beatdown this am!!!  YHC is still feeling the bear crawls and crab walks.  As Toga got out of his car, he noticed YHC bouncing a soccer ball and mentioned that he did not see YHC’s trailer and exclaimed “Circle K workout sans tractor tire”.  As YHC does not want to be labeled a one trick pony, YHC decided to mix it up a little.  Rest assured, the Tractor Tire will make a return.  Lab Rat and Mr. Rodgers climbed out the clown car as we were completing the COP.  LIFO???  Wait, Fudd rounded the corner just after, with his sunglasses on top of his stocking hat covered head.  Maybe Fudd thought the sun was coming over the horizon early.

Prior to the Bear Crawl vs Crab Walk soccer match, YHC said there were no rules, EXCEPT that you had to stay in your respective position.  With that being said, YHC started the match with a pass to Swirly, who then made a pass to Fudd, who promptly stood up and fired a beautiful 90mph+ pitch into the corner of the goal.  While Fudd did indeed show good form, the PAX quickly reminded him of the disclaimer YHC made prior to the game.  The highlight of the game was a pass from Toga to Grizzly, you channeled his inner Pele (only soccer player I could think of) with a perfectly placed header into the back of the net. Way to include another muscle group into the workout Grizzly.  Swirly declared the play was definitely a Sportscenter Top 10 highlight.  YHC agrees.

Welcome to Horse and Buggy (FNG), friend of Rosie.

Announcements

Suicide prevention golf tournament at Willow Oaks-See Fudd

HDHH at DaVille, 3-16-16, 515pm for a short workout followed by 2nd F at LabRats place. First workout at DaVille planned for Tuesday 3-22-16.

Toga mentioned F3 expansion in Hampton Roads area in Mid May.  F3 RVA roadtrip/ participation details to follow.

Good work this morning gents.  Always proud to QIC with the men of F3 RVA.

Circle K

 

 

After having caught enough flak for only Q’ing for runs, YHC decided to finally Q up a “real” workout.  Just to put an exclamation mark on it, he declared this would be a “NO-RUNNING” beat down.  YHC, Mr. Rogers, and FNG Tom (Sassy) fell out of the clown car early to find a shovel flag planted, weights already on the tailgate, and 4 smiling F3 regulars ready to roll.  Fudd, Rosie, Offshore and Circle K filed in to fill out the Pax, and we got to work.  It went down something like this:

COP:

SSH IC: X29

Imperial Walker IC: X0 (stupid Q forgot)

Don Quixote (old man speed):  X20ish

Arm Circles IC:  10 little, 5 big, then repeato reverse  (fins up, fins down)

Merkin IC: X10

THANG:

Mosey to the Swirly-mobile and pick out a weight:

Farmer’s carry- walk with the weight either overhead, chest level, or like a bucket 4 times around parking lot, switching sides each lap. Al Groh (Al Gore with a brain fart) with weight when finished.

Farmer’s carry back to the benches for some OYO intervals:

-right leg step ups X30

-incline prom dates X20

-left leg step ups X30

-full range release merkins X20

-goblet squats X20

Repeato, substitute 4-count American hammers (with weights) X20 for merkins

-Final set of American hammers to failure or 20 reps (4 count, of course)

Partner up for 2 sets of weighted merkins:  partner holds both weights on back, do merkins until failure, then switch.  Next set, remove one weight.

Farmer’s carry back around the parking lot one more time, swapping sides X4.

Gather around the SF.

NMS:

Once we got started, there was very little mumblechatter, seemed like nobody knew what to expect from this oddball workout and new Q.  First lap, Fudd made a feels like a women’s group comment, but YHC thinks that the second loop took care of that sentiment.

Honey Do pointed out the eerie silence was most likely due to the fact that YHC was trying to make sure he didnt goof up the count, thus couldnt make totally pointless remarks.  Touche’

This morning was a bit of a blur to YHC, so he hopes that it went smoothly for the Pax.  a couple observations though:

-YHC never noticed how badass Splinter is…maybe the height is a disguise, or maybe YHC should pay more attention.  Way to get it done!

-Swirly just plain old works.  Pretty well documented, but DAMN.

Special thanks to Bleeder and Swirly for supplying the weights and the shovel flag.  Literally could not have done this workout without you!  Also, thanks for re-engaging YHC’s brain for nam-o-rama, he had checked out.

Also thanks to Honey Do for pushing the VQ (remix) on me last HDHH.  Next up, Viral???

To anyone that has ever Q’d:  RESPECT.  Yall make it look easy…it’s not.

Also, a big welcome to FNG Tom (Sassy).  He ran the Bear Creek 10 miler with us, and finally got him out for a workout.  Glad to have you, brother!

Newcomer Mr. Rogers came back out this morning as well (First post was Friday).  He is already securing a ride for 45 MOM.  Great to see more of DaVillagers making it out and getting in to the routine.

Announcements:

-Golf tournament for Suicide Prevention in April.  Please see Fudd for the details on this worthy cause!

-Circle K and I are hosting HDHH on March 16th.  We will shore up the details very soon and post up a pre-blast.

Please see pre-blast regarding weight loss challenge that popped up yesterday from Metro.  Bleeder is organizing this locally.

 

AYE!

 

 

 

 

9 were greeted with a punishing lower body beatdown at the punisher this morning.  Here’s how it went down.

Wait for Lab Rat to get settled then run from the parking area to back basketball courts.

COP

• Invisible Jump Rope x 22
• DQ x 22
• IW x 22
• Knee Pull x 22
• Ankle Pull x 23
• Penguin Pull x 22

The Thang

Mosey to the Pavilion for step ups and leg thrusts. 22 (step ups)/11 (leg thrusts) first set. 11/22 second set. 22/11 third set. Al Gore between sets.

Mosey to circle in front of the school for 11/22/22. Three exercises followed by a lap around the loop. Exercises were jumper squats, cross leg mountain climbers, ball dippers. All single count. Sets were as follows with a 10 second Al Gore in between each set.

11/22/22/lap
9/20/20/lap
7/18/18/lap
5/16/16/lap
3/14/14/lap
1/12/12/lap
2/13/13/lap
4/15/15/lap
6/17/17/lap
8/19/19/lap
10/21/21/lap

Team up for a modified triple check. People’s Chair, calf raises on the curb, 11 single leg APDs on each leg. The APDs station was the pace car for the triple check.

Circle up for 11 count Monkey Humper Ring of Fire.

Back to shovel flag.

Moleskin

The Pax was thrilled when Q announced this was a “No Glam Muscle” workout. Lab Rat quickly proclaimed that this would be easy due to his bulging calf muscles. No evidence of said claim was witnessed. He does enjoy talking during his prom dates though.

Offshore thought the PAX was being stalked by what appeared to be a “shadowy beast” that was approaching COP.  Alas, it was Flipper in typical LIFO fashion.  Offshore quest for Bigfoot is still incomplete.

Hypothesis of the day is the PAX has a balance problem, likely due to the traditional emphasis on upper body during workouts.  The single leg dynamic stretching in COP supported the claim while the calf raises on the curb proved the hypothesis.  We all need more agility.

Random thoughts:  As usual, Swirly had great form on the jumper squats.  YHC knows he is looking forward to 3/17.  Honey Do started shedding clothes half-way through 11/22/22.  Keep it in line next time.  No glam means no glam.  No sun, no guns.  YHC thinks Singer was pleased that the triple check did not include a run today.  YHC is not that crazy…  Bleeder, hope the leg workout wasn’t too painful on the knee.

Welcome back to the states Rosie. Glad to hear F3 prepared you for the mountains of the Spanish Sierra Nevada.

Announcements

New Mechanicsville workout at Atlee High planned, possibly in conjunction with HDHH in March. Lab Rat to provide more details soon.

The Q sheet is stacking up but don’t be afraid to sign up for a VQ even if it is a few weeks out.

Splinter out.

Four faithful braved the snow to start off their Presidents day right at Punisher.  It was snowing and 21 degrees.  Here is how it went down:

Mosey to field for COP:  40 SSH, 20 merkins, 20 DQs, 20 IPs, 20 Mtn Climbers.  Mosey to basketball court:

Partner up: 1 partner does Elbow plank while other runs to end of court, does exercise then run back.  Switch.   Round 1: 20 merkins, Round 2:  20 Tuck Jumps, Round 3:  20 Carolina Dry Docs, Round 4: Jump Squats

Stay on Bball court:  Broad jump width of court, lunge back.  Repeato.  Partner up.  Wheelbarrow width of court, switch partner.  Repeato.

Mosey to front of school.  Grab a spot on school wall.  20 Donkey kicks, run to street, 20 merkins run back.  Round 2:  BTTW hold for Q, run to street 10 Burpees and back.  Round 3:  20 more DKs, run then 30 Flutterkicks, back.  Hold plank for 30 seconds.

Mosey back to playground.  Clear off bench for: Dips & Merkins.  Round 1: 25 dips, 15 derkins.  Round 2: 20 Dips, 10 Derkins. Mosey to pullup bars. 2 Sets, 1st 5, 2nd Max out.

Mosey back VSF. Finish with Mary – 20 Russian Twists, 25 Freddy Mercurys then Ring of Fire to close us out.

NMM:

This is the 2nd beatdown that the YHC’s Weinke has been scratched because weather. The original plan was to use the map of the US on the court and follow the presidential primary schedule with each state getting a corresponding exercise based on the first letter in the state’s name.  Unfortunately an inch of snow covering the court made the game impossible.  Given the current political climate this 2016 electoral season YHC is sure there is metaphor there…

YHC was glad to see Flipper join the PAX in the COP.  Because of the weather YHC deemed this allowable rather than counting as a LIFO, even though Flipper said he would have been later regardless.  With his arrival it made for a even number or else YHC had visions of a lot of Triple check for the rest of the beatdown.

Swirly led the PAX as usual although Oyster crushed the 20 tuck jumps faster than anyone else did 10 of them. Seriously, YHC has never seen anyone knock those out so quickly, Aye!  The wheelbarrow across the court twice smoked the PAX, It was pretty cool to see the mix of handprints and footprints on the court as we left.

While at the front of the school doing our Burpees a Jeep honked as it rode by. There was speculation it was a seal teamer trying to inform the PAX that workouts were cancelled for the day because of the snow. Luckily F3 Corporate was there to confirm F3 RVA workouts are never canceled due to weather.

During the RoF at the end Flipper upped the stakes by getting up and running around the circle and back to his spot. The PAX followed suit during their turn.

Afterwards there was discussion of Coffeteria but no one knew of a place close by.

Announcements: Loose Goose has No Toll tomorrow. HDHH is this Wed at Answer Brewpub, Viral is organizing. If Viral offers you Chipotle while there, do NOT eat it…

 

8 strong posted for the post game punisher and YHC is happy to report that  no merlot was splashed !

COT: SSH, Wiindmills, Hillbillies, Russian Solder, Arm Circles, 5 Burpees

Triangle:  -25 dips on the bench – sprint to concrete patio 25 merkins – sprint to swing sets 5 pull ups – repeat 3 times.

Triple Check : Balls to the wall, WW11 sit ups, run the bus loop.

Curb Crawls: Bear crawl to curb – incline merkin – crawl bear back to curb – decline merkin – up to 10.

Field: Backwards run to mid field – 10 squats – backwards run to the end line – 20 LBC’s – sprint back to starting line. Repeat 3 times.

Ring of Fire : 10 Merkins – run around the circle.

Burpee Shuffle : run in place until burpee is called then do one burpee each time burpee is called out – 8 times..

Mary :20 APD’s,  10 per leg Cross leg lifts,25 count 6 inches, 50  LBC’s, 10 flutter kicks, 10 Rosalita’s, 10 Hello Dollies.

Moleskin: @ 5.22 BT rolled in and YHC was relieved to know it would not be a solo workout  @ The Punisher this morning. Thankfully the rest of the pax arrived shortly after and  all were  talking of what was on the radio this morning which was Cam Newton is a cry baby and Von Miller is the Man!

Let me assure you all that Corporate knows who did not show up this morning and that  it has already been noted in their files… Corporate also knows who did show up and that has been noted as well ( good job fella’s) !! Those who received prior approval for not participating this morning thank you for following procedure we look forward to seeing you back in the gloom soon.

Rosie made his first trip to The Punisher this morning – well done Rosie – hope to see you back out there – Corporate see’s you dude – atta baby! Splinter true to his word arrived ready to roll this morning – love the effort the energy and the dedication dude!  BT as usual crushed the curb crawls – way to push it BT! Wedding Singer went all out on the triangle finishing strong – nice job singer! Labrat was booking around the bus loop during the triple check way to kick it in gear Labrat!  Pelosi 50 and Flipper both were giving it all they had during the burpee shuffle – way to keep those feet moving guys! Think we burned off some of those Super Bowl calories..

Great job by the pax this morning. Thanks to Splinter for taking us out. See y’all in the gloom !

DK – has the Q tomorrow @ No Toll

 

A hearty PAX of 6 posted for this week’s version of The Punisher.  The temperature was just under 50 degrees when we showed – effectively 70 degrees and sunny.  It went down like so:

Mosey from the front parking lot to the side yard for the initial COP – warmup with 20 x Imaginary Jump Ropes, 20 x Imperial Walkers, 20 x Don Quixotes, and 15 x Arm Circles (both forward and reverse directions)

Jog to the front of the school for a little circuit work.  Start at the edge of the school building and Crab Walk about 20 yards, flip and Bear Crawl the rest of the way adjacent to the school wall.  Hop up and jog, weaving through the bushes.  Flashing bicycle lights were placed at points in the school yard.  Exiting the line of bushes, run to the first light and complete 10 x Carolina Dry Docks.  Hop up and run to the nearby sidewalk and back to the second light for 10 x Squats.  Repeat tagging the sidewalk and running to these lights for 10 x Plank Jacks, 10 x Wide Grip Dry Docks, 10 x Backward Lunges, 10 x Mountain Climbers, and 5 x Burpees.  Compete the circuit twice more.

Head to the soccer field for Colonel Trautman.  PAX members pair up with one guy running about 20 yards to the pullup bars to complete 3 Pullups while the other guy completes 10 Merkins and holds an Elbow Plank until the partner returns.  Completed three cycles.

Jog to the northeast edge of the school property to the sidewalk.  Each PAX member picks an open sidewalk square and complete 5 Box Cutters.  Hop up and move, south along the sidewalk, to the next open sidewalk square and knock out 10 Flutter Kicks (two count).  Up and move to the next open square for 10 Rosalitas.  Continue to move, rotating through the same three exercises.  Made it to the midpoint of the school property facing Laburnum before we stopped.

Move onto the school grounds for a couple of minutes of stretching, then return to the ShovelFlag.

Moleskin:

Bleeder showed up with a fat tire bike which seemed to navigate the wet school grounds well.

Audibled on the initial circult. Called it 5s and 10s but we ended up doing three rounds, so the effort didn’t earn the name.  YHC sought to reserve time for the sidewalk work at the end.

Regular lineup of workouts this week.  At the time of this post, there is an open Q slot for Saturday’s Dogpile.  Sign up!

3 posted at the frozen tundra that is LHES.  After a couple of laps around a semi cleared parking lot, it was all snow all the time.

Thang:

2 laps around lot then COP: Russian Soldiers, SSH, Merkins, Flutter kicks

Pick a parking spot for Gorilla in the cage:  Gorilla walk forward and back x3 then one rotation right and one left: repeato x2

Mosey to pavilion for triple check: dips, flutter kicks, run to where the sidewalk should have been

Mosey to basketball court for The Beast: squats, lunges, merkins, LBCs, mtn climbers, snurpees

Mosey to flag for quick round of American Hammers then COT

NMM:

Pelosi and YHC saw the backblast for the rogue f3 workout in our neighborhood on Sunday and felt more than a little rejection.  It’s totally understandable to leave YHC off the list, but Pelosi is a good fella.  Apparently EF Hutton was also ostracized, and Oyster didn’t get the note either.  At least we keep things open for the people at The Punisher.

YHC was also a bit late as the time to break through a newly plowed wall of snow at the end of the drive was not taken into consideration.  Poor Oyster was about to start running laps as Pelosi and YHC rolled in.  He may have preferred the laps after we started punching through the snow.

The snow certainly makes everything.., interesting.  You quickly find out where any openings might be in your winter ensemble.  Last year came back to YHC as snow drifts and those frozen/crunchy spots presented themselves to the PAX.  The PAX gutted it out with zero complaints!