Tag: Punisher

A PAX of nine posted in the cool, quiet Gloom at this morning’s version of #ThePunisheRVA.

The Thang:

Mosey across the Linwood Holton Elementary parking lot to the school yard for the start-up COP with 25 x Imaginary Jumpropes, 25 x Imperial Walkers, 25 x Don Quixotes, and 25 x Standing Snow Angels.

Jog down Laburnum Avenue, take a left on Hermitage, run to the grassy median off of Wilmington Avenue.  Complete 11 x Squat Thrusts, 22 x Staggered Merkins, and 33 x Rosalitas.  Up and jog another block to the Confederate Avenue grassy median for 11 x Burpees, 22 x Carolina Dry Docks, and 33 x Flutter Kicks.  Stand and jog another block to the Palmyra Avenue grassy median for 11 x Mountain Climbers, 22 x Merkins, and 33 x Hello Dollys.  Up and jog to the intersection of Westwood Avenue and Brookland Park Boulevard for 11 x Squats, 22 x Wide Grip Merkins, and 33 x Freddie Mercurys.  Touch the wall and return to Palmyra, then Confederate, then Wilmington completing 11 x Donkey Kicks, Side Lunges, and Squat Jumps; 22 x Wide Grip Carolina Dry Docks, Close Grip Merkins, and Close Grip Carolina Dry Docks; and 33 x LBCs, Russian Twists, and V-Ups.  Return to the school.

Circle up around the security camera pole in the front field.  One PAX member completes 7 x WW I Sit-Ups while remaining PAX Crab Walk away from the pole.  First PAX member announces completion of Sit-Ups and flips to start Merkins.  Remaining PAX Bear Crawls back to the pole.  First guy stops Merkins when all have returned to the pole.  Next guy up, same thing.  Rotate through until all have had a go.

Short mosey and circle up for Burpee Circle.  One PAX member completes 5 Burpees while the others are completing Windshield Wipers from Plank position.  If so inclined, make a lap around the circle once done with the Burpees.  About mid-way through, PAX flipped over to LBCs while the Burpee rounds were completed.  Stay in circle once done for some brief stretching.

Moleskin:

Swirly didn’t break out his yellow hat yet.  It was 37 degrees this morning.  Not quite cold enough perhaps.

No SSHs – can you dig it?

Announcements:

Second F – 10/21/15 – Splinter’s house – see earlier preblast – run at 5:30 and social at 6:00

GoRuck – 10/24/15 – ask Honey Do

Great Pumpkin 5K – 10/31/15 – ask Swirly

 

 

 

 

Seven of the faithful posted for Monday’s #ThePunisheRVA.

Mosey around the front bushes for the start-up COP with 25 x Hillbillies, 25 x Imperial Walkers, 25 x Russian Soldiers, and 15 x Forward and Backward Arm Circles.

Jog to the eastern property line for 1492.  PAX lined up in plank position with the member at the back of the line then completing a Bear Crawl to the front of the line.  Rotated through until all have crawled through once.  Halted and completed 50 x LBCs, 25 x Alabama Prom Dates, 50x Flutter Kicks (single count), 25x Merkins, 25 x Squats, and 11 Burpees.  Line up and Bear Crawl and complete the same line up of exercises 6 times working our way across the property from east to west.  Finish with two passes of the Bear Crawl and 104 x LBCs and doubling of the remaining exercises.  Total exercises – 1492.

Jog to the ShovelFlag of the COT.

Moleskin:

1492, get it.

I think Toga dislikes repetition.  Will work on that for next Columbus Day.

Announcements – check recent backblasts for additional details on the Bottom to Tap run, the GoRuck event, the Great Pumpkin 5K, and the Bear Creek 10 miler.

Congratulate Wedding Singer when you have a chance……

Seven waterlogged gents posted for the latest episode of #ThePunisheRVA.  We accomplished the following:

Mosey around the sideyard near the outdoor classroom for initial COP with Imperial Walkers x 25, Russian Soldiers x 25, Don Quixotes x 25, and Snow Angels x 25

Jog around to the front schoolyard for a second circle.  PAX does High Knees in place while one member runs around the outside of the circle.  Repeat until all have made one lap.  Next, do Butt Kickers in place with each PAX member makes a lap.  One more time with High Knees and once more with Butt Kickers.  Remain in circle and Side Skip in unison old-school wrestling practice-style.  Circle a couple of times one way.  Stop.  Circle a couple of times the other.

Run to the parking lot for the Prison Cell routine.  Each PAX member picks a parking space and completes several rounds of exercises within that space.

Round 1 – Windshield Wipers (Plank back and fro with feet in one place) for time followed by Prisoner Squats x 25, Merkins x 25, LBCs x 50, and SSHs x 25.  Touchdown Al Gore when done.

Round 2 – Bear Crawl (back and forth) for time followed by Side Lunges (each side) x 25, Carolina Dry Docks x 25, Flutter Kicks (two count) x 50, and Jump Squats x 25.  TD Al Gore.

Round 3 – Side Walk Plank (Plank around the space moving hands and feet) for time followed by Forward Lunges (both legs) x 25, Werkins x 25, Freddy Mercuries (two count) x 50, and High Knees in Place (two count) x 2.  TD Al Gore.  Run a lap around the parking lot.

Round 4 – Windmills for time followed by Wide Squats x 25, Clerkins x 25, Hello Dollies x 50, and the Hop Forward / Lunge Back medley x 25.  TD Al and run a lap.

Round 5 – Crab Walk (hither and yon) for time, then 180s x 25, Wide Grip Carolina Dry Docks x 25, Rosalitas x 50, and Mountain Climbers (two count) x 25.  TD Al.

Finish in place by hitting the ground for Alabama Prom Dates x 25, then some brief stretching.

Jog to the flag.

Moleskin:

Our time in the grass was limited, but the ground had drained well and the parking lot was essentially dry.  We’ll get on our backs in the grass following the next weekend rain, though.

Announcements –

As of this posting, the week’s Q slots have been filled – good work.

There may still be a slot or two open for the Rugged Maniac this weekend – October 10th – contact TYA.

DK is coordinating F3 Richmond participation and presence at the Bottom to Tap 5K on October 17th.  YHC is participating with his daughter that same day in an Inflatables 5K at Meadow Event Park.  The kid likes bouncy houses.

Honey Do has encouraged participation in a Richmond Go Ruck event on October 24th.  YHC is expecting to participate.  Don’t think it is too late.

Swirly is encouraging participation in the Great Pumpkin 5K on Saturday, October 31st.

Also, the Bear Creek 10 miler will be held on December 6th.  A handful of our folks have signed up.

 

Ten gathered on the well-groomed grounds of Linwood Holton Elementary School for the last September ’15 edition of #ThePunisheRVA.  It went down like this:

Mosey around the western edge of the school and around to the back for the initial COP with Imperial Walkers x 25, LBCs x 25, SSH x 25, and Planks with Rotation x 25.

Jog around the eastern side to the front lawn for brief speedwork along the width of the gym with High Knees down and back, Butt Kickers down and back, 50% Sprints down and back, 75% Sprints down and back and down and back again, and 100% Sprints down.

Jog back around to the western schoolyard for a Taste of Pi.  Using the first 51 digits of the Pi constant, the PAX alternated Burpees, Merkins, Two Count Flutterkicks, and Squats – 3 Burpees to start, 1 Merkin, 4 Flutterkicks, 1 Squat, and back to Burpees again to complete 5 as per the next Pi digit.  And so on.

Lunge walk to the outdoor classroom for Lindsays (40s) – alternating between Dips and Rosalitas.

Quick mosey around the garden for one last COP mixing in Up Downs, more LBCs, and Alabama Prom Dates.

Return to the ShovelFlag.

Moleskin –

The PAX insisted on doing 10 reps when the zero digit came up in Pi – or at least TYA insisted on it.  Need to thank Mrs. TYA for providing Mr. TYA with the wake up call.

Toga wore a crimson Alabama shirt to the workout surely hoping for the Prom Date call later in the workout.

Announcements – regular workouts this week.  Rugged Maniac mid-October and Go Ruck in late October.  Ask TYA about Rugged Maniac and Honey Do about Go Ruck.  On 10/17, there is a run from downtown to Church Hill and back again – there will be an F3 tent – check with Donor Kebab.  Correct me in the comments fellas.

Eight RVA F3 faithful posted for a cool breezy beginning of fall workout.

The Thang:

mosey to field for COP,  in cadence -20 Side Straddle, 15 Don Q, 20 Alabama Prom Dates, 20 Flutter Kicks, 10 Merkins

Cube check-

Triple Check #1 – Balls to the wall, slow bending squat, run

Ring of Fire #1 – 7 burpees OYO, touchdown Al Gore in between

Triple Check #2 – Imperials Squat Walker, plank dips, run

Ring of Fire #2 – 104 total WWII situps, legs 6 inches off ground in between

Triple Check #3 – Peoples Chair, peter parker merkin, run

mosey to corner near AP Hill statue

Ring of Fire #3 – 104 total werkins, plank in bewteen

Dealers choice 5 minutes of mary – Xs and Os, Wilson’s Wife, American Hammers, reverse mountain climbers, mountain climbers, LBCs

Moleskin:

Great effort this morning. Everyone seemed in good spirits, YHC believes the Convergence had a re-energizing effect on the PAX. We’ve all busted our butts to become better physically and mentally over the past year, the transformation is real and inspiring.

In honor of the Ole Miss beatdown on Alabama this weekend as discussed pre-workout by the PAX, the prom dates were thrown in.  In honor of the Pats win over the Bills, added a little Wilson’s Wife, as the mouth of Wilson could not be heard.

Qs needed this week and weekend, please check the spreadsheet. BT bringin it tomorrow at NoToll.

-Singer

9 motivated woke up in the gloom and posted at the Punisher.  Beautiful morning with a little chill in the air.  Fall has arrived in the RVA.  No more sweat towels needed after the workout.

The Thang:

Mosey to front right corner of the school for COP.  20x SSH, 15x Merkins, 20x Through the Tunnel, 20x Don Quixote, 33x LBC.  Mosey back to the parking lot in front of the school.  Baseball with cards.  Pick one card from the exercises deck and one card from the hits deck.  Single = 25 reps of exercise and one lap around the parking lot, Double = 20 reps of exercise and two laps around lot, Triple = 15 reps of exercise and 3 laps around the loop, HR = 10 reps of exercise and four laps around the loop.  We did Merkins, Jumps Squats, SSH, and Burpees (with a triple).  In all we made it through six innings.

Mosey to front of school for 6 minutes of mary (dealers choice).  Promo pics russian twists (x20), Best Shot picks leg lifts (x20).  We also did Freddy Mercury and a few others.

NMM:

Great to be back out at the workouts after a few days away at the BRR.  Apologies for the lack of detail in the backblast.  My mind is still a little spent from a Thursday/Friday with only a few hours of sleep.

Promo is in town for the World Championships.  He has a big job to accomplish between now and then.  Best of luck, and let us know if we can do anything to help.  He led the Pax on a lot of the runs this morning.  Great work my friend.

BRR guys had a little jump in the step for the first several laps around the school.  After a few laps, the legs became heavy and the pace slowed down.

Announcements

Convergence on Saturday:  Come one and all.  Bring a friend.

Moved to 7 AM from the usual 5:30 AM starting time just for the holiday and extended to an hour in length, today’s version of #ThePunisheRVA went down like so:

Warm up jog around the school grounds to the blacktop.  The PAX circled up and, while standing atop a painted map of the US of A, finished 25 x Imperial Walkers, 25 x Russian Soldiers, 25 x Invisible Jump Ropes (jumping but no rope), and 15 each of Arm Scissors (like the gator move at a U of Florida football game)with right arm over left, left over right, and side to side.

Combination mosey and lunge walk down the bus lane to the front school yard for the Dirty McDeuce – 12 each of Carolina Drydocks, Freddy Mercuries, and Side Lunges all in cadence.  Rinse and repeat for three other rounds for a total of twelve sets of exercises.

Jog back around the school to the soccer field.  Line up on end line in Plank position.  While the first guy in line runs to the other end of the field, the remaining PAX members are Plank Walking back and forth.  Next guy starts running when the first guy hits the ground in Plank position again to start Plank Walk again. Continue until each guy runs down.  Repeat coming back across except guys hit the ground and start LBCs.  One more time back and forth across the field one at a time with LBCs.

Mosey to the bus loop, lunge walk the length of it, and Bear Crawl to the first tree in the front yard.  Initiate Super 21.  Start with one Merkin and one WWI situp, do two Merkins and two WWI Situps, continue and add one to each exercise to five, take a break and do 21 Squats, continue six through ten Merkins and WWI Situps and break with 21 Step Back Lunges, continue eleven through thirteen and break with 21 Alabama Prom Dates, continue fourteen through sixteen.  Called audible to leave time for one last exercise after completing 21 Merkins and 21 WWI Situps.

Stroll to the bus loop.  Whipped out dice – one six-sided and one twenty-sided.  Six-sided die establishes exercise and twenty-sided die establishes reps.  Each PAX member gets to roll the bones.

Return to the ShovelFlag for the Ball of Man.

Moleskin:

We got a couple of ShovelFlags in the ground today.  School begins tomorrow at the site of the AO, but no signs of academic activity.  The grass had been cut, however, suggesting some level of readiness for tomorrow’s start.

You can use a twenty-sided die for Dungeons & Dragons although no PAX member in attendance confessed to having any direct experience with the game.  Rolling a 6 on the six-sided die meant the exercise was Burpees.  We had two 6s in a row.  A roll of 5 was roller’s choice.  Wedding Singer elected Van Halen Burpees and rolled a 19.

BRR is this week.  There are gaps in Q coverage as a result.  If you can cover a workout, please sign up.

Honey Do is coordinating F3 Richmond participation in a GoRuck event in October.  Details to be shared around soon.

Convergence on September 19th – 6 AM and 7 AM workouts at the GridIron AO.  EH your friends.  Overheard a post-workout discussion between Conspiracy and Johnsonville – we have a long list of guys that have posted only once or twice – these guys are EH candidates – reach out to guys on the larger F3 Richmond list.

Happy Labor Day!

A PAX eleven strong showed for this week’s episode of #ThePunisheRVA.  We went after it like so:

Brief mosey around the front yard and an initial COP with 25 x SSHs, 25 x Imperial Walkers, 25 x Don Quixotes, and 15 Arm Circles both forward and reverse.

Jog to the bus loop and form a line.  Begin Curb Crawls.  A crowd pleaser always.  Bear Crawl across and complete one Derkin, Bear Crawl back and two Derkins, repeat up to 8 and back down again.

Stroll to the soccer field for a variation on Four Corners.  High Knee to one side of the far soccer goal and complete 50 LBCs. Crab Walk around the goal and finish 30 Squats.  Lunge back to the other goal and complete 50 more LBCs.  Bear Crawl around the goal and knock out 30 more squats.  Rinse and repeat twice.

Head to the playground and break into groups.  One group Side Skips across the soccer field width and back, another completes Pull Ups, another accomplishes Derkins while positioning feet within playground swings, and the remaining group completes Flutter Kicks.  Skippers finish and Flutter Kickers commence to skipping.  Rotate through twice.

Return to the ShovelFlag for COT and BOM.

Moleskin:

Recall our anticipation of another workout group using this AO starting back in June.  For the first time, YHC didn’t see anyone from this other group (which was almost exclusively comprised of tomatoes).  Seriously hope those folks find other good workout options.

Happy to see Pele show.  Glad he is doing better and will soon be able to ditch the brace.

Standard workout lineup for the week.

BRR folks head out next week.  Tell TYA which van you plan to take.

Honey Do is coordinating a GoRuck group for October.

Convergence on 9/19.  Labor Day version of #ThePunisheRVA starts at 7 AM – lasts for an hour – and we’ll go for coffee.

So today is Rupert Grint’s birthday – the actor who played Ron Weasley in the Harry Potter film series.  We didn’t do anything in honor of Ron at today’s edition of #ThePunisheRVA.  Instead, we…

Hopped down and finished 20 Burpees as a Slaughter Starter.

Jogged to the northwest quadrant of the school grounds for the startup COP with Don Quixotes x 20, Imperial Walkers x 20, and Front and Back Arm Circles x 15.

Returned to the front of school for a 1K5K – the PAX of 6 (6 PAX, get it) divided into pairs.  One member of each pair jogged from around to the gravel road and back while his partner started exercises.  Runner returns and tags up – partner takes off on the same run and the first guy picks up where partner left off.  Rinse and repeat until each guy has completed 6 running laps and exercises are completed.  Partner shared exercise targets were Burpees x 100, Single-Count Curb Lunges x 200, Decline Merkins x 300, and Two-Count Flutter Kicks x 400.

Quick stroll to school wall for People’s Chair.  Alternated between left leg up, right leg up, and regular.  Finish with 30 count plank on elbows.  Mosey back to the ShovelFlag.

Moleskin:

Good start to the work week.  Not too much complaining about the Burpee start.  Cooler but no breeze at the start of the morning.  Won’t be too long before Fall is here.

It may be filled by now, but we had an open slot or two for the week’s workouts.  Sign up.  Usual schedule plus some running workouts built in.  Stay tuned for details.

A PAX five strong posted for #ThePunisheRVA and we went after it like so:

Mosey to side yard for COP – SSHs x 15, Don Quixotes x 15, Imperial Walkers x 15, and Forward and Backward Arm Circles each x 10.

Jog to front green for 13 Acres Baker’s Dozen involving thirteen exercises: Squat, Merkin, Hello Dolly, Alternating Lunge, Wide Grip Merkin, Rosalita, Squat Jump, Close Grip Merkin, Freddie Mercury, Step Behind, Carolina Dry Dock, Flutter Kick, and Mountain Climber.  Thirteen rounds of exercises.  First round, complete 13 Squats and 7 of the other exercises.  Second round, 7 Squats, 13 Merkins, and 7 of the remaining exercises.  And so on.

Stay in place for Child’s Pose, Cobra Pose, and Downward Dog.  Hop up and jog around the front of the school yard back to the ShovelFlag.

Moleskin:

We gave a shot at completing the workout above back in April and had to stop before we finished.  We got through it today due in part to a shorter warm-up and faster pace.  Nice job fellas.

Heading home on foot following the workout, there remained five flat dry spots in pentagon shape where we’d completed over 1270 exercises, each, this morning – crop circles for sure.

Regular lineup of workouts this week.  Honeydo leading the PAX tomorrow for his first Q effort.  Social time in TYA’s yard this Wednesday following an afternoon Hill Run.

Good discussion about BRR – solid spreadsheet sent around to BRR participants by TYA taking into consideration everything but the impact of the mountainous terrain on lighting at sunrise and sunset.  Also looking forward to being chased by mountain dogs at midnight.

Happy Monday!