Tag: Punisher

Nine faithful (including a brother from F3 Columbia, SC) and two Friendly New Guys posted at this morning’s version of The Punisher.  We started at our usual time which is 30 minutes earlier than another bootcamp workout group which showed at this AO this morning for their first workout.  Our Thang:

Short Mosey around the front parking lot and back to the west lawn for the initial COP involving – 25 x SSH, 20 x Don Quixotes, 25 x LBCs, and 20 x Imperial Walkers.

Jog back to the front parking lot and split into groups taking positions in each the three corners of the parking lot.  One group performs Bear Crawl to the next corner.  The second group completes Bunny Hops over parking lot stripes.  The third group backpedals from corner to corner.  Upon reaching the next corner, complete five Burpees and plank up.  Advance through the next leg only after each of the three groups has completed the last leg.  Rinse and repeat the circuit two times.

Hop over the sidewalk to the front field for The Beast.  Starting at the west end of the field and heading east, complete six exercise reps at three stops across the field and back.  Repeat for six different exercises – Hello Dolly, Merkin, Flutter Kick, Mountain Climber, Prisoner Squat, and Burpee.

Head back to the parking lot for a Push-a-rama and several Minutes of Mary, including 15x Carolina Dry Docks, 15x Wide-Grip Carolina Dry Docks, and 10x Derkins all in cadence and alternating with 20x Curb Dips.  Finish with 15x Flutter Kicks, 25x LBCs, and 15x Box Cutters.

COT

Moleskin:

Great to have Promo from F3 Columbia.  Promo expects to be in RVA off and on in the coming months as he’ll have some involvement in the 2015 UCI Road World Championships scheduled for September.  By the way, Promo is a Burpee machine.

Great, also, to have FNG Zach and FNG Ron.  Zach was EHed by Fudd.  Following a discussion of beverages during the COT, Zach was named UTI (you-tee-eye).  Ask UTI about his name.  Apparently Ron is from Pittsburgh (and EHed by Splinter), so naturally he should be named Cowboy.  Cowboy said the name wouldn’t keep him from coming back, so Cowboy it is.  Welcome fellas.

We’d seen signs about a new bootcamp workout group starting at The Punisher AO.  This workout group will meet five days a week at this location – on three mornings and two afternoons per week.  We saw this group assemble this morning adjacent to our implementing The Beast.  Congratulations to those folks for getting out of bed and getting going this morning.  YHC passed these folks on the walk home.  First day attendance was mostly Tomatoes.

Have a good week.

A hearty group of 10 posted for on a beautiful Memorial Day.  Most were new to the Linwood Holton Elementary School AO – glad you all made it.

The PAX paused for a moment of silence to remember the fallen.

The THANG:

COP near Laburnum / Hermitage intersection with 20 SSH, 20 Imperial Walkers, and 20 Don Quixotes followed by 15 Burpees OYO.

Jog to the front field at the school for circuit – First stop: 30 Prisoner Squats followed by Bunny Hop to next stop; Second stop: 30 two count Freddie Mercury moves followed by lunges to the next stop; Third stop: 30 two count Donkey Kicks from plank position followed by a jog to the first stop.  Rinse and repeat for three total rounds.

Jog to the bus circle.  PAX lines up in plank position.  Person at the end of the line Bear Crawls to the front of the line.  Three rounds.

Mosey to back field and line up on east side.  Complete 30 two count Hello Dolly moves OYO, hop up and high knee across the field.  Complete 30 two count Mountain Climbers, hop up and complete Butt Kickers back across.  Repeat once replacing runs with Karaoke across and back.

Stroll to garden area for Dirty McDeuce with 12 each of Carolina Dry Docks, Flutter Kicks, and Alabama Prom Dates in cadence.  Rinse and repeat for four total rounds.

Return to front of school for Burp Circle.  PAX planks up in a circle.  One PAX member completes 5 Burpees and runs a lap around the circle “tagging” the next in line until all have completed the exercises.  Finish with a little planking on elbows.

COT.  Earthworm took us out.

MOLESKIN:

A nice breeze kept our line of ShovelFlags waving for the duration of our workout.  YHC would post a picture but apparently I don’t have permission or can’t figure it out.

There were no complaints concerning the 7 AM start.

We found a new use for the bus circle.

YHC made an on-field decision to refer to Alabama Prom Dates as Hip Thrusts so as to keep TYA from having to explain the exercise name in the car on the way home.

Toga apparently has strong command of the Johnny Cash song catalog.  The Burp Circle took two songs by YHC’s count.  Will seek to go deeper into the B sides in future workouts.

Thanks to Earthworm for the thoughtful message at the end.

Had our first Northside Coffeteria at Stir Crazy on MacArthur Avenue.  Will do this again soon.

Hope the rest of F3 Nation had a good day.

The magnificent 7 arrived at the AO this morning to a beautiful Sunny and 72. Here’s how it went down.

THE THANG

Mosey around parking lot to
COP
SSH 20x
Merkin 15x
Imperial walkers 20x
Crab Cakes 15x

Mosey to Black top
4 Corners 4x
Burpees 5x
Merkins 10x
Crab Cakes 20x
LBC’s 40x

United States Map Plank Walking

Bleeder Sprints

Mosey back to Parking Lot
4 corners 1x
Burpees 5x
Merkins 10x
Crab Cakes 20x
LBC’s 40x

Mosey to corner of AO
4 corners all AO 1x
Burpees 5x
Merkins 10x
Crab Cakes 20x
LBC’s 40x

Mosey to front of School
Triple check
Six minutes of Mary

Mosey to Shovel Flags

COT

Moleskin

Wedding Singer happily returned from his trip to France. YHC greeted him with the customary French greeting, he response was in Franglish. He did manage a full countdown in French.

Chum Bucket was struggling with his shovel flag, the dirt was not cooperating, TYA suggested using YHC’s shovel flag to dig a hole for Chum’s shovel. He did manage to get into the ground when we started to run.

Splinter’s sprints on the Black top were impressive, Loose goose commented that He takes two or three strides for every one of Splinters.

Four corners in a triangle shaped parking lot makes the PAX wonder if the Q realizes a triangle has three corners. This is the advantage of being the Q, If the Q says it has four, guess what? It has four. YHC appreciated the PAX quick acceptance of their reality.

Announcements

Chum Bucket is taking the lead for this weeks Happy Hour, best advice bring running shoes, look for info coming from him on that.

T-shirts for NoToll and 45 MoM are available to Pre-order.

Another beautiful Monday morning and a six PAX showed for The Punisher.

The Thang:

Mosey to the northwest quadrant of the school property for a COP with 20 x SSHs, 15 x Imperial Walkers, 15 x Don Quixotes, and 15 each of forward and backward arm circles.

Jog around the garden beds to the outdoor classroom for Lindsays – 40 exercises split between pullups and dips.  Pullups under the picnic tables and dips along the benches.  Started with 10 pullups and 30 dips – increased pullups and decreased dips by 5 each per set until PAX completed 30 and 10.

Jog the north wall of the school building to the bus circle for Curb Crawls – Bear Crawl across the bus lane to the opposite curb and one derkin.  Crawl back and complete 2 derkins.  Rinse and repeat until 10 derkins done.  Stand and wait with Al Gore Touchdowns.

Jog to the front schoolyard for a Pyramid.  Start with 10 squats and run a circle around the tree line.  Next, 20 squats and 20 flutter kicks and a run.  Next, 30 squats, flutter kicks, and mountain climbers followed by a run.  Last, 40 of each with 40 LBCs affixed to the end and followed by a run.

Triple check next – two groups of three – one guy holds People’s Chair, another Plank Walks, and the third runs to the tree line and back.  Complete three rotations.

Stroll to the edge of the parking lot and circle up for Burp Circle – one guy completes five burpees while the rest of the PAX completes Plank Walks.  Burpee guy makes a lap around the circle and the next guy goes.  Repeat until circle completed.

Mosey to the ShovelFlag for COT.

Moleskin:

The outdoor classroom tables are great for dips, but poor for pullups.  Conspiracy and Bleeder, apparently frustrated by the lack of challenge offered by assisted pullups climbed the shelter rafters in pursuit of a better pullup.

We apparently hate Curb Crawls which must mean they are good for us.

Welcome Dojo (FNG) – after hearing about his background and his pursuits (which YHC did not recall included Martial Arts training) we came up with this.

Fudd and Bleeder – please reply with some details on the golf tournament on Friday and if you have any openings in your foursomes.

YHC “took us out” with an inspired prayer wrapped up with “in your name we play”.  Amen to that.

Seven strong for a warm, clear Monday morning that went like so:

Mosey from front parking lot around to the bus circle for the COP – 15x Ball Dippers,15x Hello Dollys, 15x Carolina Dry Docks, 15x Don Quixotes, and 15x Imperial Walkers

Jog to front field for running warm-up including 30 yards (the width of the school building) x 2 High Knees, 30 yards x 2 Butt Kickers, 30 yards x 2 at 60%, 30 yards x 2 at 70%, and 30 yards full go.

Jog to front parking lot for Clock workout – 12 stations along the parking lot with 60 of each of the following:  Prisoner Squats, LBCs, Merkins, Wide Leg Squats, Flutter Kicks, Windmills, Alabama Prom Dates, Lateral Hops, Walking Lunges, Reverse Curls, Single Leg Deadlifts, and 60 plus paces around the traffic circle.

Finish with a Burp Circle – circle up in COP with one member of the PAX completes 5 Burpees while the other members plank walk back and forth.  Following Burpees, jog around the circle and return to your spot – next member completes same exercise until done.  Finish with 60 LBCs and 30 seconds of elbow Plank.

Moleskin:

YHC used a Weinke today and proud of it.

Fudd returned to the U.S. of A. from Greece – Fudd needs to return a mini-flag to Wedding Singer, so Singer can take it to France and complete Merkins with the locals whilst wearing a black beret.

Good start to the week.  Missed an opportunity to geek out with it being May the 4th Be With You today.  We did complete some Imperial Walkers.

Thanks,

Chum Bucket

PAX of six this morning for The Punisher workout.  It went like so:

Mosey to initial COP for 15 each of SSHs, Forward Arm Circles, Backward Arm Circles, and Standing Mountain Climbers.

Deployment of 13 Acres Baker’s Dozen – designed for 13 exercises at 13 stops on the Linwood Holton Elementary School grounds.  Exercises included Squats, Merkins, Hello Dollys, Alternating Lunges, Wide-Grip Merkins, Rosalitas, Squat Jumps, Close-Grip Merkins, Alabama Prom Dates (thanks BT), Standing Donkey Kicks, Carolina Dry Docks, Flutter Kicks, and Mountain Climbers.

Complete 13 of the first exercise and 7 of the others (baker’s half dozen) – move to the next station and complete 7 of the first exercise, 13 of the second exercise, and 7 of the remaining exercises – and so on until done.

Return to the Shovel Flag for the COT.

Moleskin:

YHC planned a workout lighter on running following yesterday’s Hardywood 4 Miler.  The PAX worked hard to complete the Baker’s Dozen.  We ran out of time at the end of the workout and YHC had to audible.  Apparently my 1990s era IronMan watch is set a little fast – we may have ended a couple of minutes early.  TYA swore his clock was correct and that the workout started a little early.  Thanks to TYA and Wedding Singer for tallying the target rep total for the workout – had to adjust math from Rosalita position following the audible.

Nine showed for this morning’s Punisher experience.  The heavy rains halted long enough for the PAX to get in some solid work like so:

Mosey to the rear blacktop for COP with 20 SSH, 15 forward and back arm circles, 15 mountain climbers, and 15 standing mountain climbers.

Run past old house, around gardens, and return to the front parking circle.

Commence 1K5K – pick a partner and take turns running and completing exercises – 100 prisoner curb hops, 200 decline wide-grip merkins, 300 flutter kicks, and 400 LBCs with the fastest among us working back down from 400 LBCs to 300 flutter kicks and so on.  Running path led out to Hermitage Road, a right along the sidewalk to the start of the gravel road entrance near the rear of the school and return.  Last leg of running – of about 6 total – comprised of 3 circles of parking lot.

Return to ShovelFlag for one round of Ring of Fire.

COT

Moleskin:

Nice showing for second meeting at Holton – some more folks from the F3 Richmond family kicking the tires this fine Monday morning.  Had a nice vibe no matter the moisture and humidity.

Welcome FNG Splinter – headlocked by Fudd.

Enjoy the 1K5K set-up – thanks TYA.  There was a lot of grunting during the decline werkin portion of the program.

We’ll finish the curb crawling another time.

Enjoy the week!

An enthusiastic group of eight showed for our first Monday morning workout – affectionately called The Punisher (#ThePunisheRVA).  We planted the ShovelFlag and it went something like this:

Tour de AO – a lap around Richmond’s Linwood Holton Elementary School – formerly 13 Acres school.

Return to the front parking circle for the COP involving:
Imperial Walkers x10
Standing Mountain Climbers x16
Side to Side Hops (Snake Jumps)  x10
Forward Arm Circles x15
Backward Arm Circles x15
Don Quixotes x15

Jog to school bus loop with quick pit stop for 13 Burpees – followed by Ascending Curb Crawls (Bear Crawls and Decline Merkins) at the bus loop – increase by ones on the way up – adjusted to even numbers only on the way down.  More on this…early finishers hold Touchdown Al Gore – bent legs, but no tree hugging – arms straight up.

Mosey to garden shelter for Lindsays – Dips and Pole Smokers – start with 30 and 10 and end with 10 and 30 in increments of 5.

Mosey again to front lot for Quadruple Check – groups of four alternate with People’s Chair, Touchdown Al Gore, Prisoner Squats, and a run around the parking lot circle – all x2.

Jog to grassy knoll at the corner of Laburnum and Hermitage – the PAX facing the A.P. Hill monument in the center of the road for:
Hello Dollys and Rosalitas, each x10
Flip – Planks with one arm tucked (Southern Gentleman and Yankee Aggressor, alternated)
Downward Dog, Child’s Pose, Sunrise Salutation
Flip – 20 LBCs
Flip – 1 minute elbow plank
Recover – Touchdown AG

Return to the ShovelFlag for COT.

Moleskin:

YHC was pleased to be able to WALK to the AO in the morning Gloom.

The Bleeder-designed ShovelFlag stands up straight.

Ascending Curb Crawls are no joke.  It was decided mid-way through an attempt at 10 Decline Merkins to lop some reps off of the back side of the exercise.  Wedding Singer later shared that the Holton bus loop is about double the width of the Munford loop – take that Munford.

TYA giving Fudd advice on smoking and drinking – didn’t overhear if these were encouraged or discouraged.  Apparently this exchange inspired Fudd to sing Flowers on the Wall (look it up) during the Quadruple Check.

Yep – A.P. Hill’s body lies beneath that statue.