Tag: Punisher

YHC was running late to Punisher and rolled in to get an evening workout in to a balmy 55 degree dark AO. Two other brothers were there and here is what went down:

COP

We circle (triangle) up for 20 SSH, 10 DQ, 15 arm circles,10 Imperial Walkers, 20 merkins OYO, 10 LBC’s, 15 American Hammers and 20 Merkins OYO.

THANG

We start with a triple check, P1 Wall Sit, P2 – 40 merkins then rest, P3 run lap around trees up sidewalk to start as the timer. We rotate P3 to P1, P1 to P2 and P2 to P3 two more times for a set. we perform 2 more sets for a triple check.

Mosey to basket ball court at back of school for 2nd triple check P1 – Jump Rope, P2 20 merkins then rest, P3 – Run suicides on BBall court as the timer. We rotate P3 to P1, P1 to P2 and P2 to P3 two more times for a set. we perform 2 more sets for a triple check.

Then mosey to Jungle gym with pull up ring. Hang on the rim and perform 10 knee lifts while hanging. Then perform 20 merkins. We do this 2 more times and mosey to front for a quick stretch.

COT

Numberama, Namerama, YHC took us out in prayer.

It was great to see 40 whacks as it has been awhile, great mumble chatter during the evening catching up. Have a great Thanksgiving week gents. Cheers…CB

Solo post on Halloween. May or may not have called it early.

Two of us posted for the first Punisher of the month. Warmup at the front of the school followed by a couple of workout stops around the west side of the school. COT and YHC took us out.

Two of us posted for the most recent Punisher. Mosey past the storage shed to open ground for conversational warmup with Imaginary Jump Ropes, IWs, DQs, Helicopters, Suzanne Somers, APDs, and Arm Circles. Relocate to the school wall for Double Check – one guy runs and returns while another completes an exercise – three rounds of three different exercises. Move back to the acorn-free grass for sequence with nine exercise sequence completing 18 reps of one exercise per round and 9 reps of the remaining – work through nine rounds. Mosey back to the start.

4 now Punisher regulars, some would say beautiful, found a brief pocket of sun to enjoy. We did:

COP: SSH, Don Qs, Hillbillies, Merkins, Flutterkicks, Scorpion kicks. Mosey to back soccer field for 4 corners: 10 Burpees, 20 Merkins, 30 WWIIs, 40 Jump squats. Mosey over to swings and partner up. 1 man does Swinger Merkins while other does WWIIS as the timer. Swinger Merkins are feet up in the swing, kick your legs in at top of Merkin. 3 rounds. Mosey over to cover benches: 4 rounds of 30 Dips and 10 Step ups.

Over to soccer field: Bear crawl across, lunge back, crab walk, then side lunge with exercises at each end. One more round of Swinger Merkins then over to front of school. 3 rounds of partner runs while other does B2W and Donkey kicks (for Whitesnake). Finish with 3 min of Mary and Ring of fire.

Announcements: Beer Mile

NMS: Mumblechatter was focused on dark days, pre-big data of Mar 2017 and with EF Hutton hitting 7 years we were giving Whitesnake some F3RVA history. The Swinger Merkins were a hit, not Block the Plank popular, but fun.

Four dedicated, beautiful athletes did Indigenous runs around Linwood Elementary and stopped a few times to do the following:

Indigenous run to the back for warmup: SSH, DQ, Hillbillies, Plank Shoulder taps, Outlaws, Freddie’s

Indigenous run to Soccer Field for Double Quarter Pounder At Soccer field. First time: 25 Merkins at 25 yard line, 50 Squats at midfield, 75 Mountain Climbers (one count) at 75 yard line, 100 SSH at the end–each one following by Bernie Sanders back to the start and run to the next exercise. Second time: 25 WWIIs, 50 LBCs, 75 Flutter-kicks (one count), 100 SSH.

Partner up for Dora: 100 Release Hand Merkins, 200 Squats, 300 Lunges (1 count). Partner runs to telephone poll and back.

Indigenous bear crawl the length of the soccer field.

Indigenous run around the school, back to the front.

Last 7 minutes: 10 Burpees, Wall sit, Balls to wall Australian Mountain Climbers, followed by toe taps. Finish with some LBCs, legs at 6 inches and Suzanne Summers.

When it is World Snake Day, I will do this again but with Snake runs.

Announcements: This Tuesday, lunch at Firehouse Subs in Innsbrook, 12-1. October 29 Beer Mile 7PM–see Slack for more details. October 29 is also the launch of F3 Blacksburg.

YHC received a text that Whitesnake is going to post at Punisher…a first for him. So with 3 other regulars YHC has an idea to welcome WS to the punisher fold. Here is what went down for the Evening workout:

COP

We mosey to front of the school for 20 SSH, 10 helicopters, 10 DQ’s, 15 arm circles 10 small, 5 big, reverso, 10 LBC’s 10 reverse scorpions, 10 scorpions and 20 merkins. With 4 PAX this evening YHC decide to do a triple check with someone working out with a partner we initially make sure the Whitesnake is accompanied so we can mumbechatter with him about the Punisher AO.

For the first triple check P1 – Runs 1/2 of the front field as the timer, P2 – LBC’s, P3 – Wall Sit. Rotate until all partners have performed 3 reps of each Exercise.

2nd Triple Check – P1 Runs the entire lap around front yard, P2 Merkins of choice and P3 lunges. Rotate until all partners have performed 3 reps of each Exercise.

3rd Triple Check – P1 – Runs Lap in front parking lot, P2 – Carolina Dry Docks and P3 – Balls to the wall. Rotate until all partners have performed 3 reps of each Exercise.

COT

We numberama, namerama, then circle up in a Man Ball, YHC took us out in prayer

Fellowship with five

Drinks, food, conversation, fun

When next? Sometime soon.

It turns out that it is “talk like a pirate day”. Only at the end of the workout was this called with some exciting new pirate inspired yoga moves.

But let’s start at the beginning.

COP in front of the school. First triple check: BTTW, Monkey Humpers, and run to the road and back.

Chum Bucket stops to talk to a colleague at the school for the public hearing.

Over to the side of the school for second triple check: Plerkins and bear crawl to the tree and back.

Some Lindsays: Donkey kicks, 5 pace lunge and Box Cutters. Lunge back and keep going with the Lindsay cycle.

Triple check 3 – Carolina dry docks, jump squats, and run to that tree. The elm I think.

Mosey around the school. Chum did some excellent yoga to take us out. Great debriefing with this awesome group of men about things on our mind and how to manage the stresses of life.

Announcements: Happy hour Punisher is coming back soon. See Slack for details.