Tag: Punisher

10 Faithful posted for a beatdown in the windy cold at Punisher.  Here’s how it went down:

Mosey around the school to the back left corner for COP:
Burpee x 1 OYO
SSH x 20 IC
Burpee x 2 OYO
Don Quixote x 20 IC
Burpee x 3 OYO
Merkins x 10 IC
Burpee x 4 OYO
LBC’s x 20 IC
Burpee x 5 OYO
Mountain Climbers x 10 IC
Burpee x 6 OYO
Spiderman step up with reach x 15 IC
Burpee x 7 OYO
Hello Dolly x 20 IC
Burpee x 8 OYO
Slow bending squat x 15 IC
Burpee x 9 OYO
Flutter kicks x 20
Burpee x 10 OYO

Mosey back to the parking lot & partner up. First man does exercises while second runs to the “No littering” sign in the back left corner of the AO and back to parking lot. Switch and repeato until all exercises are completed:
Merkins x 50
Spiderman step ups with reach x 100
Slow bending squats x 200
Flutter kicks x 300
when finished, do LBC’s until last team is done

Mosey to the playground in the back of the school to turn our arms to jello:
With the same partner, take turns doing assisted pullups. Each man does 10 pullups each and then both men do 20 LBC’s each. Rinse and repeat until each man has done 50 pullups.

Mosey back to the flag for Numberama, Namerama, and COT.

Moleskin:

In preparation for today’s beatdown, YHC harkened back to long ago when I did my last Q. I admit it has been too long, as graduate school has sapped whatever limited brain power I would have otherwise have had to devote to conceiving diabolical ways to deliver beatdowns to the devoted PAX of Richmond. I remembered that the burpee ladder at COP was a great way to start a workout, and I was rewarded by a few whispers of mumble chatter this AM as we progressed through one of the harder COP’s that F3 can deliver. In YHC’s defense, the wind was whipping that cold air and I couldn’t really feel my buttocks by the time we finished our warm up jog, so I felt that we should bypass the standard warm up COP and jump right in to a full fledged beatdown, if for no other reason than to get warm fast! And I must say that this PAX responded with vigor! I had expected MUCH more mumble chatter than was actually heard, but about halfway through the COP I realized that without TYA or Toga there, and with me being Q (I can’t bitch about my own workout) the usual “mumble chatter” would probably not be heard. Despite TYA’s absence, it was observed that having Lockjaw there for the SSH’s was almost like having TYA, although it was less like a stork having a stroke (Toga’s description), and more like a walrus on the docks of San Francisco Bay, waving at the tourists for some tasty morsel to be thrown his way.  Heavy breathing was in abundance as the Burpees increased towards the magic #10, and the PAX pounded out each exercise with the power and confidence only seasoned F3 veterans can display.

I’m not sure what to call the second round of exercises in the parking lot, although I do remember the first time I did them was at a Chumbucket Q at this AO. Jack Sparrow called it “the Murph”, although YHC admits complete ignorance as to why it should have been called that. If the PAX were tired after a hellish COP, no one showed it. Each man attacked the exercises with abundant energy and pounded out the runs to the sign as if TYA himself was there whispering jabs and insults into each man’s ear.

After the last flutter kick was completed, there was just enough time left for one more evolution. YHC remembered someone mentioning recently that we don’t do enough pullups each week (maybe Swirly or Sippy?), so it was off to the playground to devote whatever energy we had left to making our “guns” bigger for the enjoyment of the M’s in our lives. YHC had to dig deep on that last set up pullups, and I think I remember BT talking about needing to “get angry” to pound out his last set. YHC was indeed proud to lead this group of men, as no one complained or displayed any signs of being too tired to continue, even though YHC layed down the hardest beatdown he could come up with. These are strong men, AYE!!

Everyone agreed that Lockjaw needs to clean his brand new silver BMW 535i, as it looks like he drove it through a field of mud on the way to the AO this morning.  Perhaps a lesson from Bleeder is in order on how to maintain the appearance of our expensive rolling toys…..

Announcements:

Hump Day Happy Hour this Wednesday at Postbellum – DK is Q – Hope to see you all there!

Bleeder is Q tomorrow at No Toll — the temp in the AM is forecasted to be around 12 degrees so layer up!

 

Fudd out

11+1 gathered for a non-football themed #Punisher beatdown. Quick half lap around the AO before circling up for COP. Here’s how it went down:

COP
– Arm Circles 10 small, 5 large. Forward and backwards IC
– Merkin x 10 IC
– Don Quixote x 15 IC
– Wide Merkin x 10 IC
– Side Straddle Squat x 15 IC
– Close Merkin x 10 IC
– American Hammer x 20 IC
– Hand Release Merkin x 10 IC

The Thang:
Mosey to the bus loop. No curb crawls this time. Bear crawl indian run. Line up head to toe in plank. Person in the back bear crawls to the front of the line and planks. Cycle continues until the end of the loop is reached.

Proceed to basketball court to commence escalating 4 corners. Corners are burpees, squat jumps, CDD, LBCs.
– 1st iteration was around the basketball court with 5/10/20/30 of each exercise. 20 PLTs when complete.
– 2nd iteration was half-way down the back road, across to the school, to the bus loop, and back to the far corner. 10/15/25/35 of each exercise. Karaoke between stations. 25 PLTs when complete.
– 3rd iteration was the full loop around the AO. 15, 20, 30, 40 of each exercise. 30 PLTs when complete

Mosey back to the flag to be reunited with lost PAX member and finish off with a few minutes of mary
– Flutter kicks x 20 IC
– Hello dolly x 20 IC
– 1 count of superman followed by a 20 count

Moleskin
YHC is used to seeing Fudd show up as a LIFO; however, today was the first time we have had a LIFO show up during the final minutes of Mary. Apologies to Flipper for not being able to locate us today in a rather contained AO for his 1st boot camp workout.

Lab Rat attempted to entice the Q to an audible during the second 4 corners by suggesting a backwards run between stations. It was a close call but we stuck with karaoke. A backwards run through the moon craters next to the farm house would have likely been a terrible result to all.

Nice job to all.

Announcements
– There are a few Q spots this week. Sign up.
– Honey Do has a free pass for the Frost Bite 15k. Ping him if you or anyone else is interested.
– Congrats to Offshore for finishing the Disney Marathon.

As I’m typing this Bama just missed wide right. Go Tigers!

Splinter out.

12 Faithful and 2 FNG posted in the gloom for the first 2016 edition of #The Punisher.  The Pax was greeted with more seasonable winter temps in the low 30s.  We went straight to work and here is how it went down:

Mosey to area beside school building

COP

SSH x 25 IC

Don Quiote x 20 IC

Mountain Climbers x 20 IC

LBCs x 25 OYO

Mosey to BBALL court

Suicides followed by 25 LBCs -Repeato x 3

Mosey to Soccer Field and partner for Progressive Stations:

Station 1 – Carry tractor tire across soccer field and back

Station 2 – LBCs until time to switch

Station 3 – Sprint across soccer field dragging car tire rope around waist

Station 4 – WWII situps until time to switch

Station 5 – Sideways run across soccer field and backwards run back

Repeato X 3

Mosey to Bus Loop for Indian Bear Crawl from one end of the Bus Loop to the other side.  Complete when one of the PAX touches curb.

Mosey back to soccer field for Partner Double check:

One partner run diagonal across soccer field and completes Burpees x 5 / while other partner performs Dips and Derkins on Tractor Tire – Repeato X 2

Mosey to Virtual Shovel Flag

COT – YHC took us out with prayer as the 11th Day of Christmas began.

It was great to see the PAX going after it on the first day back in the regular routine after the Holidays for many of us.  YHC wanted to mix in some LBCs into the beatdown for those of us that have accepted the January Challenge of 10000 LBCs.  Mission Accomplished.  YHC also found some car tires in the crawl space (I do not know why they were there), but they seemed to be a good compliment to the Tractor Tire.  YHC will have to look in the crawl space for some more items that may contribute to a good beatdown.  There was some mumblechatter during the Double Check to close the beatdown and YHC was definitely feeling the burn as we concluded.

YHC called an audible after the beatdown this morning regarding Slow Learner F3 Name.  Audible called to Darth Vader and he posted to his first F3 workout sporting the Darth Vader shirt.  Always go with your gut and Darth Vader it is.  Welcome Darth Vader.  Welcome also to Monkey Wrench.  Hope to see you both in the gloom for a return beatdown in the near future.

Good work today fellas – Great way to start the week.

Announcements – Regular workouts this week/ Toga has Kettlebell workout planned for NoToll.  Bring your Kettlebell/Dumbbell if you have one.

Good luck to Offshore on his upcoming marathon this weekend.

Circle K

 

A nifty nine showed for this week’s offering of #ThePunisheRVA.  We went after it like so:

Circle up for 25 x Imperial Walkers, 25 x Don Quixotes, 20 x Imaginary Jumpropes, and 15 x Arm Circles both forwards and in reverse.

Mosey to the back soccer field for the Merkin Ladder.  High Knees to one end of the field and knock out 20 Merkins, Side Skip back for 19 Merkins, then rinse and repeat until all the way down the ladder.

Stroll to the playground for a Pullup Ring of Fire.  PAX members circle around and hold Touchdown Al Gore while one guy knocks out 5 Pullups.  Go around one time.

Saunter to a nearby concrete pad for Dirty McDeuce.  Complete, in cadence, 12 x Carolina Dry Docks, 12 x Box Cutters, and 12 x Alabama Prom Dates.  Recover and count to 12.  Rinse and repeat three more times for four rounds total.

Zombie Walk around the edge of the school and line up in Plank position.  PAX member at the rear of the line Bear Crawls to the front followed by the next guy and so on until each have gone through twice.  Complete sets of LBCs and Squats while in line.

Quick final circle for stretching, then return to the ShovelFlag.

11 Faithful posted for the Punisher Kettlebell beatdown

Lunge to Curb and back to COP

25 Don Quixote
25 LBC
25 Imperial Walker
25 LBC

Pick up Kettle Bell

30x Swing kettle bell between Legs
Figure 8s
30X Lifts Right hand
Figure 8s
30X Lifts Left Hand

30x Lawn Mower Rows left and Right

Prisoner Cell in Parking spot Plank walk

30 Bicep Curls Left and Right

Pass Weight to the Left

Tricep Curls

Russian Twist

20X no Weight
20x with Weight, then pass to the Left
Repeat 4 times

20X WW Sit Ups

Return Weights to Curb

10X Merkins
10x Diamond Merkins

Superman

Lunge to Curb and Back

COT

Moleskin

Kudos to our Brothers from NC hitting the Punisher for a Monday AM workout, Guinness and Jack Sparrow. Welcome back to RVA.

Once again the KettleBells have hit RVA, This time around YHC was not the only one to bring some heavy metal(Top 40 Music was also available) to the AO this Morning. Brain Tumor and Lab Rat brought Kettle Bells, they were massive; however, after they saw Toga’s HUGE 45 pound Ball of Solid Metal, both explained that their’s were much lighter and not really made of Metal. The Tone and Fitness logo needs to worked into the next KB workout.

The Kettlebell workout is still much a work-in-process, YHC is still mastering the non-impact workout; YHC is open to suggestions.

The music selections for the Morning seemed to be generating a lot of mumble chatter; Although it was not enough distraction to avoid realizing that a 45 pound KB might not be the best choice for a 45 minute workout. TOGA did later declare that a Kettlebell was better than a CinderBlock to workout with for 45 minutes.

BT, Lab Rat, Swirly and YHC stayed a punisher for some further discussion of the workout and the plan for the remainder of Christmas week. Lab Rat and Circle are working on a Mechanicsville launch. Anyone have any friends from that end of town please get them on board!

On Tap later this week:
TOGA on Q for #noToll
Lugnut on Q at #SOT
Saab VQ at 45MM
NO RAMM on Friday Christmas DAY

14 Faithful and 1 FNG (Gouda) posted for a Mid-December gloom session with unseasonably warm temps in the low 60s at 0530.  It seemed odd running around the school to the soccer field and passing a Christmas Tree lot with such warm temps.  This was the first Q for YHC and we got right to it.  Here is how it went down:

Mosey to soccer field behind school.  As the PAX was running behind the school, someone noticed YHC parked behind the school in the bus loop, with a trailer hooked up behind his Jeep.  YHC overhard a member say “Does he have some kind of prop…”  AS we got to the field, the PAX found a Tractor Tire at midfield.

COP

SSH x25

Don Quiote x20

Burpees x14

Tractor Tire Ring of Fire-Pax remained in a ring around the Tractor Tire and assumed the Plank position.  One Pax climbed inside the Tractor Tire and lifted it carrying out of the Ring and around the outside returning to the middle upon completion of the loop.  The PAX remained in the plank position and alternated between Right Hand High/Left Hand High/Elbows and merkins.

Aerial East Abs

PAX formed  line across the endline of the soccer field near the goal for various Ab exercises. With the PAX member at the far right going first, running to tire and flipping the tire 14 times.  The remainder of the PAX performed the following: Boat/Canoe, WWII situps, LBCs, Flutterkicks, Freddie Mercuries changing exercises everytime a PAX member returned to the AB LIne.  WE cycled the exercises until all have flipped Tractor Tire.

Tractor Tire Triple Check

Partnered up in groups of three.  Merkins, Burpees and Run to far side of BBALL court x 3.

Mosey to far corner of school.  Sprint as fast a safely possible along sidewalk of Monticello, turn n Laburnum, turn on Hemritage, enter parking lot to return to Shovel Flag.  Plank position until all Pax have completed sprint.

COT-YHC took us out with prayer.

As this was YHC’s first Q, let YHC say it was a pleasure and honor to lead the group this morning.  It was great to see such a large group at The Punisher.  To be honest, YHC designed the workout for a group of around 8-10 PAX, so a couple of audibles had to be called during the workout.  Back story for the Tractor Tire is TYA and I spotted the tire behind the gym where our girls practice competitive gymnastics.  As soon as I saw it, the men of RVA F3 came to mind. YHC heard a little mumblechatter during the Tractor Tire Ring of Fire and a few grunts as we lifted the tire.  Glad to hear the feedback, as YHC knows this is a group that likes to be challenged, and the PAX defintiely stepped up to the challenge. Great to see Gouda (FNG) post.  Gouda is a neighbor of Toga’s and lived in Green Bay for a couple of years and there must not be many Packers Fans in the PAX, as Gouda was chosen over CheeseHead.  Welcome Gouda.

Great way to start the week.

Announcements-Lockjaw mentioned HDHH at American Tap Room this Wednesday.  See Pre-Blast from Lockjaw.

Aye

Circle K

A sturdy seven showed for the last November ’15 version of #ThePunisheRVA.  Undaunted by intermittent drizzle, we went after it like so:

Mosey around the front yard and around to the west side of the school for the initial circle with:  25 x Russian Soldiers, 25 x Imaginary Jumpropes, 25 x Don Quixotes, and 25 x Standing Snow Angels.

Jog around the back for a Four Corners variant on the blacktop – Bear Crawl to a corner and complete 9 Burpees (3 to the second power – squared, get it), Zombie Walk to the next corner for 16 Lunges, Crab Walk to the next corner for 25 Merkins, and skip to the fourth corner for 36 Mountain Climbers.  Rinse and repeat 3 times.

Stumble to the playground equipment for a Triple Check – one PAX member completes Pikes while positioning his feet within a playground swing, another completes Pullups, and another jogs to a sign at the Bus Loop and back – performed three rounds.

Stagger to the sidewalk on the west side of the school grounds for some Mary time – Indian Run style.  PAX pick a concrete square and complete 10 LBCs.  Hop up and jog to the next available square beyond the southernmost PAX member for 10 Hello Dollys(ies?).  Hop up and jog to the next available square for 10 Rosalitas.  Continue moving squares and completing the Mary rotation until we hit the stoplight at Laburnum.  25 Merkins while on our final square.

Quick jog to the ShovelFlag for 24 Merkins and finish with COT.

Moleskin:

Our front yard at Holton is a sales lot for Christmas trees.  We avoided that space for this workout.

Oddly enough, heavy rain happened later in the day.  Was comparatively dry for our time outside.

Started with two count Lunges and Mountain Climbers for first two Four Corners trips – audibled to single count.

There was some discussion about the November Merkin challenge.  YHC thinks a 10K Merkin target is insanity.  While Johnsonville seems geeked about a Burpee challenge, the group seems very interested in an LBC challenge instead.

Good luck to our brothers participating in the Bear Creek run this coming weekend.

Sign up for open Q slots.

Reach out to folks who haven’t been out in a while.

8 posted for our first return to below freezing temps.  There was no sun, and I’ll let the PAX decide if there was any fun.

Thang:

Mosey to area by the Xmas tree selling lot (yes, that’s there now) for COP: 30 count side plank on ea. side, 10 2-count merkins, 10 rotating merkins, 10 squat hop to plank, lateral lunge jump (we are not good at this): repeato x3

Mosey to parking lot, partner up, run the loop, and then alternate partners so that each has to execute two partner carries and wheelbarrow with runs around the lot after each.

Mosey to Xmas tree lot for bear crawl and crab walk slalom around the posts, repeato x2

COP for 10 plank jacks, 10 side oblique dips on ea side, 10 2-count sprinters: repeato x3

Wheel of Mary w ea. PAX choosing what was supposed to be an ab/core exercise= WW2 situps, mtn climbers, rosalitas, jelly rolls, burpees, Freddy M, something else

Once more swiftly around the lot and back to the flag.

NMM:

Strong work today as we got right to it with no counts in between.  It was interesting to get back to some colder temps.  Last yr it still held some mystery, but there is none to be found now.  The Xmas tree lot was an interesting surprise, and it was nice to use the posts for something before they get lined up with trees.  It should also be noted that Bleeder and Wedding Singer led the partner carries and wheelbarrows.  I don’t know if this involved the use of a time warp, Bleeder’s bionic knee or performance enhancers.

Announcements:

0700 Thanksgiving workout at Mary Munford

Various Turkey Trots to attend

It’s a great week to be thankful for all that you have been given!

Stay Classy,

Toga

6 nature lovers posted for what was billed as “the most gimmicky workout ever.”  Here’s what the zoo had to offer:

Warm-up COP: 20 Gorilla Squats, 10 spider merkins, 20 Froggers

Mosey to parking lot for the Gorilla Cage: Gorilla walk fwd and back, Gorilla lateral walk counterclockwise, fwd and back, then lateral clockwise: each for 1 min

Mosey to basketball for walk around the zoo: bear crawl, bunny hop/broad jumps, crab walk, duck walk x2 with ab fun in between

Mosey to playground for: 5x monkey bars/pull-ups, 10 walking stick merkins (regular then crawl to incline merkin position), 10 lava lizards, flutter kicks and cockroaches in between, repeato x3

Back to the zoo promenade for one more bear crawl, bunny hop/broad jumps, crab walk, duck walk

Mosey back towards flag for more gorilla squats and flutter kicks.., maybe something else

NMM:  Who doesn’t love a day at the zoo?  YHC told the PAX this would be gimmicky.., mission accomplished.  The amount of groaning for the zoo walk sure made it sound like we were at the zoo.  Somehow Earthworm got early blueprints of my design, but apparently only the gorilla portion was compromised.  The rest was all Toga’s ark.  YHC also waited till the end of the workout to inform the PAX that duck walks are guaranteed to provide several days of leg pain.  The applause was deafening but unnecessary.  Toga just wants to give it his best shot, and the Good Lord willin’, things will work out.

10 posted for the rain that never came.  Fun was had by all, and here’s what it looked like:

Mosey to field for COP:  Seal Jacks, Scapula merkins, Plank Jacks, something else

Mosey to corner of LHES grounds, partner up, then one lap around grounds with 10 burpees at ea. corner

Meet at basketball court for ab fun then, partner wheelbarrow, suicide, wheelbarrow, suicide.

Run around LHES with 10 hand release merkins at ea. corner.

Meet at basketball court for ab fun, partner carry, and suicide.

Run around LHES with 20 flutter kicks at each corner

Meet at basketball court for ab fun, partner carry and then head back to shovel flag.

NMM:  Mr Bucket was good enough to let YHC take the Q on what looked to be a torrential downpour.  It turned out not to be, but I think we got a good tour of the grounds and most everyone now knows where the potholes are hidden.  The PAX put forth a solid effort and various trips were made across the Canadian border during our carries and wheelbarrows.  It was a great way to start the week.