Tag: Punisher

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!

 

 

An eager group of eleven posted at the former 13 Acres property for this week’s episode of The Punisher.  The rain held off long enough for the PAX to finish the following:

Mosey around the front parking lot for the initial COP including:  Imperial Walkers x 25, SSH x 25, Moroccan Nightclub (borrowed for RVA) x 50, Prisoner Squats x 25, and Plank Dips x 10.

Jog to the school’s outdoor pavilion for:

Whole Lotta Rosie (another borrowed for RVA) – Mountain Climbers x 30, LBCs x 42, Mountain Climbers x 30, Russian Twists x 39, Mountain Climbers x 30, and Flutter Kicks x 56 – then Bear Crawl to the pavilion shed, jog over to Hermitage Road and back around to the parking lot entrance, and Zombie Walk back to the pavilion.

Mucho Chesto (final borrowed routine for the morning) – Merkins x 10, Werkins x 10, Clerkins x 10, Staggered Merkins each side x 10, flip over to Dead Cockroach until all are done round 1, then flip back over and go another round followed by the Bear Crawl, jog, and Zombie Walk loop again.

Whole Lotta Rosie once again followed by the Crawl, jog, and Zombie Walk.

Lindsays / 40s – starting with World War I sit-ups along with Dips using the picnic tables at the pavilion.  This final routine was interrupted for a mosey back to the Shovel Flag.

Moleskin:

Welcome Paul Brooks – FNG.  Regular workout lineup for the week plus Hill run again Wednesday afternoon and trail run next Sunday.  Next Wednesday’s Hill run will be followed by a beverage at TYA’s house – this will serve as our second F for August.

Three strong posted for a good start to the week at the Punisher on the North side of Richmond.  Weather was sunny and 70, with no humidity.

The Thang:

One PAX run around the school, other two PAX do appointed exercise, switch when runner comes back.  Exercises completed were merkins, curb dips, LBC, flutter kicks, freddy mercury and alabama prom dates.  Mosey to parking lot.  Bear crawl from curb to curb 10 Merkins at the curb, crab walk back, 10 more merkins.  Rinse and repeat x3.  Lunges from curb to curb, 10 dips each side, repeat x 2.

Naked Moleskin

Thanks to Swirly for picking up the Q at the last minute.  Always need to be prepared to throw down a beatdown just in case and it looks like Swirly did a good job.

At the end of the workout, all three men gave a detailed history of the hardest moments of their respective lives.  Lots of tears were shed, bonds were created and emotional fellowship of the deepest kind happened.  For those that were present, it was described as possibly the most significant moment of their lives.  Bigger than 9-11, Apollo moon landing, and Caitlyn Jenner coming out of the closet.  So, next week when you consider missing the punisher, consider that you might be missing out on the best moment of your life.

7 faithful posted for a Monday workout at the PunisherRVA.

The thang:

COP – 20 count imperial walker, 20 count don quixote, 20 count freddie mercury, 25 count side straddle hop

The beast – tree near parking lot to sidewalk  – exercises chosen by PAX – 1) burpee (Singer), 2) eight point burpee (conspiracy), 3) deep knee bends (Bleeder), 4) 4 count flutter kicks (Chum), 5) john travoltas (TYA), 6) LBCs (Grizzly).

mosey to picnic tables – Lindsays – dips and little baby flutter crunches

mosey to edge of school – triple nickel – balls to the wall dry docks, run around shovel flag and back to the wall, 5 times through.

moleskin:

YHC hadn’t run into the beast lately, noting Toga’s moleskin from Saturday’s backblast of returning to the basics. Thanks to Conspiracy for ever keeping the PAX pushing their limits with the eight point burpee (sorry I’ve forgotten the actual name but its basically an extended burpee) after the initial burpee Beast exercise. YHC had flashbacks of Wilson’s attempt at the complete burpee beast but continued allowing the PAX to choose. Bleeder opted out of the burpee continuance and all faith was restored in YHC’s ability to kick a kickball properly this evening.

The triple nickel was only a double nickel as time was running out, and YHC forgot to include the other exercise.

Normal workouts this week, couple BRR added mid-week, TYA will confirm timing once he checks the weather channel.

 

-Singer

10 of the faithful attended The Punisher RVA on a muggy Monday morning.

The thang:

mosey to the field, COP-

20 Imperial Walkers, 20 Don Quixotes, 20 mountain climbers, 25 LBCs

50 yard warmups – 50%, 75%, 90%, 100%, 50%, 100%

mosey to corner of school lot – 4 corners around entire school. 5 burps/10 WWII situps increasing by increments of 5 burps and 10 situps each corner. plank.

mosey to field – Ring of Fire Straddled Merk.

mosey to parking lot – triple check – chair, plank, run around parking lot.

mosey back to field – 5 minutes of mary-  15 flutters, 15 hello dollys, 20 ankle taps, 20 LBCs, 15 rosalitas, 2 rounds of superman

10 burpees.

COT

moleskin:

Many more mornings like this and YHC will be reupholstering his car. T claps for those of you who also did the trail run yesterday of 7 or so miles. Good to see Grisly made his second showing after his FNG outing Saturday. Fudd welcomed back after an absence due to illness.

The Ring of Fire Straddled Merk was a play on one of the workouts in Carolina. Circle up, YHC led side straddle hop in cadence. At the first ‘1’ count from the PAX, the person to the right of YHC drops to do merkins until exhaustion. At the PAX ‘2’ count, the person to the right of person #1 drops to do merkins to exhaustion. Continue around until YHC drops to do merkins. First person exhausted from their merkins jumps up to start SSHs in cadence until the entire PAX is back on their feet. Maybe it didn’t go as smoothly as YHC would have preferred, open to suggestions. Seems like the bigger the group, the better for this particular workout.

Thanks to Conspiracy for reminding YHC there was time remaining at the end, just enough for a few more burpees.

Today is the deadline to order Dogpile shirts, or fuddpile if the NC staff gets paid off.

A great group of 8 showed for our Monday morning offering.

The THANG:

Mosey to the northwest territory for the start-up COP – SSH x 25, LBCs x 25, Don Quixote (full extension) x 20, Forward Arm Circles x 15, Backward Arm Circles x 15.

Jog to the soccer field for the Merkin ladder – high knees for the length of the field for 20 Merkins, butt kickers back for 19 Merkins, rinse and repeat the runs and Merkins, reducing the count by one each time, until all have climbed down the ladder.

Stroll to the bus circle for Plank Indian “Run”.  Line up in Plank.  Guy at the back completes Bear Crawl to the front.  Repeated until PAX reached the end of the bus circle.

Hit the grass for the Dirty MacDeuce.  Twelve Carolina Dry Docs followed by 12 Flutter Kicks and 12 Mountain Climbers – all in cadence – constituting one set.  Completed 4 sets total – 12 second countdown between sets.

Mosey to the edge of the front parking lot for several Minutes of Mary plus some stretching.

Moleskin:

Good to jump back in following vacation.  Bleeder was just back from a trip as well.  YHC failed during the cadence count a couple of times, though, and appreciates the gentle reminders from the assembled PAX.

Announcements-

Regular lineup of workouts this week plus some scheduled runs.

Slots available still for October Rugged Maniac – check with TYA.

 

 

 

 

6 Faithful and 1 FNG posted for a beatdown in the high humidity Northside Wonderland Ghetto that is…..the Punisher!

THE THANG:

Mosey from the flags (3) to COP on the Northside of the AO.

• SSH x 20
• Don Quixote x 20
• Mountain Climbers x 20 (double count)
• Freddie Mercury x 20

Mosey to the median on Hermitage Rd heading north.  There were lampposts evenly spaced heading north in the median…..the count was nine by the time we reached Bellevue Ave.

• Do 10 merkins and bear crawl to the next lamppost
• Do 15 LBC’s and lunge to the next lampost
• Rinse and repeat until you reach Bellevue Ave and plank up

Mosey down the hill past Imperial Plaza, up the hill and across the Bridge to Nowhere, and through the gate to Bryan Park.

• Run to the bottom of the first hill and team up:
• One man runs up the hill and back to the bottom while the other does alternating Booyah pushups x 10 and LBC’s x 15.  Alternate when the runner reaches the bottom.
• Each man does 3 hill runs for a total team count of 6 sets

Mosey back to the shovel flag while each man rotates running ahead to the next block and then running back to the slowest runner.

COT

 

MOLESKIN:

For those of you that decided to ignore your alarm and stay in the fartsack, you missed an especially enjoyable morning at the Punisher.  TYA made his debut appearance with his new haircut…….which involved a razor and resulted in ZERO hair. When asked the reasoning for this rash decision, TYA stated that “a friend told me that my hair looked bad”. The PAX proceeded to inform him that his bald head looked infinitely worse than his peach fuzz had looked formerly.  YHC thinks that he wanted to look like Toga…..though God only knows why one would subject themselves to that kind of ridicule.  Red spots that resemble the surface of Jupiter adorn this man’s illustrious crown.  And the elderly Yankee that everyone loves started to second guess the recommendations that he had been given concerning his “do”.  Not to worry…..it only takes a week to grow the peach fuzz back…….

Some mumble chatter could be heard with the lunges on the median, given Sunday’s BRR run.   Of course, mumble chatter is ALWAYS heard when Toga and Conspiracy are around.  What’s the story with these two?……is Conspiracy ever on time?  I honestly can’t remember a workout when he made it there before the start.  Must be a product of working for the Federales.

YHC admits to not putting a whole lot of thought into this beatdown.  Sometimes leading “on the fly” results in some pretty cool workouts. The only certainty was that we were leaving the Elementary School.  YHC has become convinced that some Norman Bates like person lives in the creepy house behind the school.  YHC searches the windows every time we run by for a figure in the shadows.  Wait……are the windows boarded up?

Bryan Park, for all of the rumors that surround this place, is quite a unique and appealing AO. There are multiple running loops, hills, soccer fields, pull-up bars……all the acoutrements that make up the ideal F3 AO.   Hopefully the PAX can revisit one day.

A big welcome to Circle K (aka Michael)!  His name originates from the multiple women in his family whose names start with the letter “K”.

 

Eight posted for this morning’s #ThePunisheRVA under a clear sky and 66 degrees – effectively 70 and sunny.

The Thang:

Slaughter Starter – 20 Burpees OYO

Mosey to school sideyard for COP – 25 LBCs, 25 Imperial Walkers, 15 Forward Arm Circles, and 15 Backward Arm Circles.

Jog to grassy knoll near school entrance – High Knees about a third of the way around the knoll and lunges the rest of the way.  Plank and wait.

Jog to front schoolyard for Super Twenty-One (thanks NC).  Start with one Merkin and follow with one WWI Sit-Up (aka Supine).  Follow with two Merkins and two Sit-Ups.  Add one per round until 21 are completed.  Break after round 5 for 21 Slow Squats, after round 10 for 21 Side Lunges, after 13 for Mountain Climbers, after 16 for Alabama Prom Dates, and after 19 for Crab Cakes.

Mosey a short way in the direction of the parking lot for a yoga / stretch medley – Child’s Pose, Cobra Pose, Downward Dog, and several hip stretches.

Return to ShovelFlag for COT.

Moleskin:

We traded humidity for dew this morning.  There were no complaints.

Significant Tomato traffic this morning.

TYA has a couple of open Rugged Maniac slots – race is 10/10/15.  BRR is full.

Regular lineup of workouts this week.  Several run options also.

13 faithful and one FNG posted for a warm workout at The PunisherRVA.

 

The Thang:

mosey to field, disclaimer.

25 Side Straddle Hops

15 Don Quixote

20 slow bending squats

25 Little Baby Crunches

Two lines – indian run around the school to the picnic tables.

tabatas- 40 count w/ dips and russian twists, 30 dips and 10 twists to start, increase/decrease by increments of 5 to 10 dips and 30 russian twists

indian run around the school

Berp Merk 10 count

indian run around the school

tabatas- 40 count w/ dips and WWI situps

ring of fire – burpees.

zombie walk (lunges) back to flag.

 

Moleskin:

In honor of Father’s Day, the men who raised us, and those of us raising children of our own, today’s workout was designed to keep the PAX together, no father or son left behind. The indian runs hugging the school became a little too literal, but I’m not sure our Native Americans cared much about our form as someone pointed out.

Perhaps YHC placed a little too much emphasis on the triceps today as the grumbles were prevalent. Duly noted, will take a more balanced approach of burpees and ball dippers the next Q.

Welcome FNG Toucan!

-singer

A PAX of 11 assembled for this morning’s version of #ThePunisheRVA.  It went down like this:

Mosey to south lawn for initial COP – 25 x Don Quixote, 25 x Imperial Walkers, 20 x Arm Circles (forward and back), 20 x Ball Dippers.

Jog to the back soccer field for:  High Knees over, Butt Kicker’s back, down and back twice more at increasing intensity.

Saunter around the school to the front parking lot for the Prison Cell workout.  Pick a parking place for a series of exercises – all exercises completed within a single parking space.

Round 1 – Windshield Wipers for time, 25 x Prisoner Squats, 25 x Merkins, 50 x LBCs, 25 x SSH, and hold Al Gore until all are finished.

Round 2 – Bear Crawl for time, 25 x Side Lunges, 25 x Carolina Dry Docks, 50 x Flutter Kicks, 25 x Jump Squats, and hold Al once again.

Round 3 – Side Walk Plank for time, 25 x Lunges, 25 x Wide Grip Merkins, 50 x Freddy Mercury, 25 x High Knees, and Al.

Round 4 – Windmills for time, 25 x Wide Squats, 25 x Close Grip Merkins, 50 x Hello Dolly, 25 x Hop Forward / Lunge Back, and Al.

Round 5 – Crab Walk up and back for time, 25 x 180s, 25 x Wide Grip Carolina Dry Docks, 50 x Rosalitas, 25 x two count Mountain Climbers, and, once again, Al Gore.

Jog 30 feet to the ShovelFlag for COT.

Moleskin:

Great attendance this steamy morning.  Good to see Shortcut (Robert) from F3 Hotlanta – welcome brother.  Good to see UTI this morning also (and the rest of you fellas).

PAX discussed various running options during the week in preparation for BRR – option this Wednesday at U of R and another trail run on Sunday near the James River.

Contact TYA if you want a slot for the October Rugged Maniac race.

TYA has invited the F3 Richmond crew to socialize at an open house he’s having next Monday – this event would replace our social event otherwise scheduled for next week.  TYA can provide some details.

Regular schedule for the rest of the week.  Sign up for Q slots!