Tag: Punisher

As I recall, three regulars, one Kotter, and an FNG made it to the first Punisher of May. Several of us came in hot, quickly agreeing to Hot Potato Q. Warmup on the western edge of the AO. Jog to the outdoor classroom for Dips and Step Ups. Continue mosey to the playground and took turns with one guy completing Jerkins while the others complete ab exercises. Suicides sequence on the blacktop. Mosey around the school and find the wall for a final sequence.

Welcome to Ron Burgundy.

Three posted for the April 25th Punisher. Short field Beast and a few other pearls.

Five of us took advantage of much cooler weather in posting for tonight’s Punisher. Short mosey to the far end of Laburnum Avenue school yard for COP with 25 x SSHs, 15 x IWs, 15 x DQs, 15 x Ukrainian Soldiers, 16 x Helicopters, 15 x Carolina Dry Docks, 15 x Reverse Crunches, and 15 x Big Arm Circles, forward and back.

Short additional stroll to the grassy southeast corner of the school property for Deck of Death. PAX choice of exercises with reps indicated by the cards: Spades – Copperhead Squats, Hearts – SSHs, Diamonds – Merkins, Clubs – Rocky Sit Ups (two count, elbow to knee), Jokers – 10 second faster jog in whatever direction with a jog back. Drizzle begins mid-way through the sequence. Cheap Ocracoke Island cards not waterproof.

Slide circle near the center of the grass for a few minutes of stretching. Short mosey to the edge of the parking lot. COT and Weapon X took us out.

3 hit it hard on a perfect evening for another version of The Punisher. Conditions for F3RVA’s oldest and largest evening workout were 70 and sunny. According to the concerned moms walking through the school fields, the following likely happened:

Mosey to the shade for the COP:

SSHs x 20
LBCs
Flutter Kicks
Imperial Walkers
Dead Man Hang
Reach for the Sky
Hand-release merkins
Stretching

Mosey to the Bus Loop

Curb crawls. Bear crawl, 1 merkin, crawl bear, 2 merkins, bear crawl, 3, CB, 4, BC, 5

Mosey back to the shade. Touch-a-Tree. 10, 8, 6, 4. Flutter kicks and squats. Then, burpees for the Round of 2.

Run to the Picnic Tables under Cover.

Three-parts…10 incline merkins, 20 dips, bro-code run around. 3 rounds.

5 Corners. Kubota & Co. asked for this last week. Punisher delivers.

Round 1: LBCs, hello Dolly, Rosalita, flutter kicks, WWIIs. 20 each.

Round 2: WWIs (rare, but real), box cutters, reverse crunches, heels to Heaven, American Hammers

Mosey over to the Road. No go on the monkey humpers, but yes go on the three-part saunter down the street.

Freddie Mercuries, box cutters, flutter kicks. 10 each, then mosey 3 squares down to the next open square. Do this until the group reaches the parking lot.

Mosey BTTVSF for some stretching and fellowship.

Numbers, names, YHC took us out with a reminder to watch our language and forgive others.

Announcements:

Let’s keep our brothers who have some challenges in our thoughts. Lab Rat, Gypsy, Tryhard, Pinto.

Memorial Day Convergence – 7 a.m., Gomer Pyle has the Q.

June 4: 7:00 a.m. circle up for a Beat Down with the boys from Charlottesville and Buckingham.

10-3 give your blood at Epiphany Lutheran. Pigskin has done the organizing.

By noon, you can tell your M that you have visited the imprisoned and helped take care of the sick. Not even Handshake can fall asleep fast enough to botch that set-up.

FYI – Punisher is going old school, back to Monday workouts (without happy hour) for a while. Chum will post the next happy hour, but likely not in June.

NMS: These guys rock. Nothing better than some exercise with good pals.

UpChuck spits the bit.

Tuckahoe Takeover is in full swing with a first time Q for me at Punisher. It was sunny and nearly 70 as Fireman Ed let the PAX explore the space.

COP: DQ, helicopters, merkins, MCs and FMs

E1: Four corners with 10 burpees, 20 WWIIs, 30 2 count MCs, 40 2 count flutter kicks. We had trouble finding a good WWII place devoid of acorns.

E2: Explore the area with one dice. 1 or 2 means 15 HRMs, 3 or 4 means 15 Helix jump squat and 5 or 6 means 15 heels to heaven. I almost lied in dog feces hence the warning from Chum Bucket. Of the 5 rolls, the HRMs were the most popular. we went a long city block each direction and ended up back at Timmy Kane Linwood Holton Elementary.

E3: On the field, do a full length bear crawl. EF busted out a second gear on that. Back with lunges. Back with crab walk and then back with Bernies. Rip Cord was annoyed that we have no Republican named exercises so there is now homework for all of us. Mosey to dandelion pavilion.

E4: Sets of derkins, step ups and dips. Set 1: 10, 10 2 count and 15. Set 2: 15, 15 and 20 and Last set 20, 20 and 25. Mosey to side of school facing Laburnum.

E5: Wall sits, donkey kicks balls to the wall and one minute elbow plank. Then wall sits with air press and more donkey kicks. Mosey to little grassy area near cars.

Finished with AHs, merkins, LBCs and DQs.

Announcements: 5/30 convergence at Tredegar downtown led by Gomer Pyle, 6/4 Blood drive at Epiphany Lutheran – Pigskin is leading, 6/4 Bridge workout – ask Vinny, lunch tomorrow at Joey;s in Innsbrook.

Prayers are with Gypsy – upcoming surgery, Lab Rat – cancer recovery, and another PAX whose name I forget who just came out of shoulder surgery. It was good to Q a new venue and to meet Rip Cord.

Have a fulfilling and productive week!

Fireman Ed

YHC is getting back into the swing with F3RVA after a weeks Spring break of eating great food and visiting with family and friends in Jackson, MS and New Orleans! Second workout of the day so we had some good strength workout in the books for this workout. Here is what went down:

COP

Mosey to front yard of school and circle up for 20 SSH, 10 DQ’s…(tried to keep these slow as YHC was still alittle sore from the 1/2 Marathon on Saturday!), 10 Ukrainian Soldiers, 10 Imperial Walkers, 15 Arm Circles 10 small and 5 big, reverso, 10 4ct American Hammers, 10 LBC’s, 10 scorpions and 20 merkins.

THANG

So warm up complete, we mosey to the back soccer field and form up at the bench. With 5 in the Pax today YHC decides on a rotation workout. First Rotation Station 1 (P1) – runs lap around soccer field as the timer, P2 – dips on Bench, P3 – step ups, P4 – Incline merkins on bench, P5 – Decline merkins on Bench. P5 then runs lap and others rotate up to the next station until and we rotate until all stations have been performed by the PAX for a complete circuit. We did this circuit 2 more times.

As this was a twofer afternoon, YHC had the PAX pick out the exercises for Round 2, YHC chose the lap around the soccer field again(P1) as the Timer and we had (P2) lunges, (P3) flutter kicks, (P4) LBC’s and (P5) American Hammers. We did this the same as above and moseyed back to flag to finish the workout at 45 minutes.

Numberama, Namerama, YHC took us out in prayer.

Moleskin

Mumblechatter was abound this afternoon and we enjoyed talking about Spring Break and what we did with our families the past week. We also discussed our Happy Hour at Bingo Beer on Broad Street will be next Monday look for a preblast in Slack 2nd F channel with the details but please show up at Bingo and we will have a mini-workout for those that may be interested starting at 6 and we will meet @ 6:15 to officially start the 2nd F event.

Prayers to Trout and his family dealing with COVID-19, LabRat who is dealing with Cancer, and TryHard’s Sister who will be beginning her Chemotherapy treatments this week.

Stay safe and be the positive force in others lives this week gents.

It was an honor to lead this evening and have a great week gents! Cheers…CB

YHC pulled in to see 3 brothers waiting in the lot for an afternoon workout. While placing the shovel flag, 40 whacks shows up so we have 5 for this afternoon. So YHC grabbed his gym bag of bands and we proceeded for warm ups in front of the school.

COP

We circle up and perform the following for a nice warm up: 20 SSH, 10 4-ct slow descend good mornings, 10 DQ’s, 15 Ukrainian Soldiers, 15 Imperial Walkers, 15 Arm Circles, 10 small 5 big, Reverso, 10 Helicopters, 20 4ct American Hammers, 10 4ct LBC’s.

THANG

So YHC pulls our the bands and we set up 4 stations and have one person running as the timer. Station 1 50lb band, Station 2 30lb band, Station 3 60lb band and Station 4 40lb Band. Station 5 was the Runner. So to make sure all PAX received a good benefit from the bands, primary instructions were to maintain the rep count from the first effort of the exercise. When performing 5 sets, the latter sets become progressively harder to complete, but the goal is to complete as many reps as the previous set. You may do more; however, that rep count becomes the new standard for number of reps for the exercise. For the Routine YHC performed Station 1 (S1)Curls, S2 – Shoulder Raises, S3 -Squats / Bench press, S4-tricep extensions. We finish the 5th set and Mosey back to flag and 45 minutes was up. A nice cross fit workout this afternoon.

COT

Numberama, Namerama, YHC took us out in prayer.

Moleskin

So the question came up on the 40 whacks origination. Chum Bucket had come up with this name but was running the lap while the remaining pax were trying to come up with an explanation. YHC looked is up as it was a school rhyme stating :

Lizzie Borden had an axe
She gave her mother 40 whacks
When she saw what she had done
She gave her father 41

So you can imagine this needed more research and it happened 130 years ago in Fall River, Massachusetts (1892). Lizzie was found not guilty after the Jury deliberated for 10 minutes. There is now a bed and breakfast at this location and the motto is Where everyone is treated like family. It is said that Lizzie’s ghost still wanders around the property.

So now you know a little more about 40 whacks!

It was an honor to lead this afternoon gents, see you in the gloom. Cheers…CB!

Three posted for the relocated short workout / social at Bingo Beer. Two of us made it for the short workout. The third posted to the usual AO because of poor follow through by the Q, but made it to Bingo for the social.

Five posted for the Punisher before last. Burpees with Broad Jumps to start across the width of the school. Pentagon up nearby with some of our favorite starter exercises. Move to the school for a short mini-Murph with 10 x Plank Rows, 20 x Merkins, and 30 x Squats followed by a short lap around the big trees in front of LHES. Five rounds.

Relocate to the bus loop for Elevens with Curb Dips and Mountain Climbers. Line up and Lunge Walk in a northerly direction, taking turns counting steps and with Merkins in between. Finish with Conveyor Belt Mary on sidewalk squares, alternating LBCs, Box Cutters, and Reverse Crunches along the sidewalk from the east side of the school to the south side of the school near the parking lot. Mosey for COT. (correct me where wrong)