Tag: Punisher

We had 3 for Punisher and here is what went down:

COP

We mosey to front of School and perform 10 4ct SSH, 10 DQ and 10 Imperial walkers for warm up.

THANG

It has been awhile since the TABATA so we rotate around for 8 sets of 8 cycles of 20seconds on, 10 seconds rest and here were the exercises for each set.

Set 1 – 10 merkins then rest in plank for remaining time

Set 2 – 10 Rosalitas then hold legs 6 inches for remaining time

Set 3 – squats

Set 4 – Carolina Dry Docks

Set 5 – flutter kicks (10 2 ct reps then hold legs 6 inches for remaining time)

Set 6 – Side lunges

Set 7 – Mountain Climbers

Set 8 – LBC’s

We wrap up with Namerama, Numberama

Great to catch up with Dial Up and Chum Bucket.

It was an honor to lead gents and we will see you in the Gloom. Cheers…CB!

Three Punisher regulars for the latest edition, Chum had the night off from the Q.

Mosey to the left side of Holton

COP (IC)

• Imaginary Jump Rope
• Don Quixotes
• Russian Soldiers
• Helicopters
• Jazzercises
• Suzanne Somers
• Alabama Prom Dates
• Hand Release Merkins
• Crabcakes

Mosey to the back soccer field

6 Cone Déjà vu (10 reps each time)–

• Merkins, Run Back
• Merkins, Jump Squats, Merkins, Run Back
• Merkins, Jump Squats, Carolina Dry Docks, Jump Squats, Merkins, Run back
• Merkins, Jump Squats, Carolina Dry Docks, Lunges 2ct, Carolina Dry Docks, Jump Squats, Merkins, Run Back
• Merkins, Jump Squats, Carolina Dry Docks, Lunges 2ct, Monkey Humpers, Lunges 2ct, Carolina Dry Docks, Jump Squats, Merkins, Run Back
• Merkins, Jump Squats, Carolina Dry Docks, Lunges 2ct, Monkey Humpers, Burpees, Monkey Humpers, Lunges 2ct, Carolina Dry Docks, Jump Squats, Merkins, Run Back

Half-time Mary (IC)

• American Hammers
• Wilson’s Spaghetti Party (L/R)

Mosey to picnic pavilion

Triple Check

• Dips
• Elbow Plank
• Bear Crawl to Fence and Run Back

Table Trouble (IC)

• Step-ups R/L x 3
• Decline Merkins
• Incline Merkins
• Hand Release Merkins

Mosey to the triangle lawn

Mary – Freddie Mercurys, Rosalitas, Hello Dollys, LBCs, Oblique LBCs R/L, Reverse Crunches

Stretchorama

Numberama, Nameorama, COT

MOLESKIN

The fellas appreciated YHC’s coordinated workout gear.  What can YHC say, gotta keep it fresh.  Look good, feel good, feel good, perform good, as they say.  Appreciate the opportunity to Q.  If anyone reads Punisher backblasts, but has never been, YHC would highly encourage it.  Punisher has a very unique, but welcoming feel.  Tell Chum EF sent ya. 

ANNOUNCEMENTS

Retreat – Saturday 9/25 (last chance to sign up for Cornhole)

Four posted for the most recent Punisher. Mosey from the sunny parking lot to the nearby shade for startup COP with SSHs, IWs, DQs, Helicopters, Shoulder Taps, Suzanne Somers, and Freddie Mercuries.

Move to the area adjacent to the school wall and begin Cumulative Short Field Beast running east to the sidewalk at the edge of the school grounds and back, completing six reps of the first exercise at each of three stops out and three stops back. Round two, repeat the first exercise and add the second exercise at each stop. And so on. Exercises were Reverse Crunches, Two Count Mountain Climbers, Forward Lunges, Imaginary Jump Ropes, Carolina Dry Docks, and Two Count Standing Overhead Presses.

Relocate 25 yards from the Beast finish and circle up for five rounds of five WWIIs each. Hop up and complete Bat Wings – in cadence completion of 20 Small Forward Arm Circles, 20 Small Backward Arm Circles, 20 Seal Claps, and 20 Overhead Claps.

Mosey back to the parking lot and YHC took us out.

So YHC was all set to do the Capoot workout; however, with only 3 showing up, very hot temps with Thunderstorms coming in, an Audible was called and here is what went down:

COP

We start with 50 Merkins, then mosey to the Front of the school in the Yard and perform 20 SSh, 10 DQ, 10 Helicopters, 15 arm circles (10 small 5 big), Reverso, 10 4ct American Hammers, 20 LBC’s, 10 Iron Cross, 10 Scorpions then we Mosey to the Camera Pole.

THANG

At the pole we surround it being about 20 feet away. In this routine we perform 10 repetitions of an exercise, then bear crawl(BC) to the pole, touch pole, then crawl bear(CB) back to starting point. Then next pax member calls out an exercise and we perform 10 reps BC to pole then CB back. The following exercises happened: Lunges 2 ct, Crab Cakes 2 ct, Squats, Hand Release Merkins, Dry docks, WW2 Sit ups, Mountain Climbers 2 ct, Rosalitas, Leg Raises.

Mosey to playground equipment, P1 Runs lap around soccer field, P2 Step ups on Bench P3 pull ups, we rotate through each station twice, then lighting…so we mosey to the Pavillion for Shelter, perform 3 sets of 30 dips. Mosey to the side of the school for a small triple check. P1 Runs to tree by street and back as the timer, P2 performs donkey kicks and p3 Air chair with Air shoulder presses. We rotate through each station 3 times for a triple check.

Mosey to the front of the school, lunch around the traffic circle, go to curb and perform flutter kicks for about 1 minute. Mosey to Flag for stretching.

Numberma, Namerama, Chum Bucket took us out in prayer.No workout next Monday as it is Memorial Day.

Great workout this evening gents, it was an honor to lead, Cheers….CB

Three posted for the August 16th Punisher. Warmup on the lawn. Burpee Escalator in the parking lot. Triple check variations until time called. COT.

4 guys posted on an empty stomach while 1 came in hot having polished off a slice with a cold one.

Mosey to front lawn

COP (IC)

• Don Quixotes
• Copperhead Squats
• Imperial Walkers
• Helicopters
• Hand Release Merkins
• Flutter Kicks
• Ball Dippers

Mosey to the Bus Loop

Curb Crawl

• Decline Merkins – Bearcrawl – Incline Merkins – Crawlbear : 1 to 5 and back down
• Repeato

Mosey to Soccer Field 1

Touch a Tree (3 rounds)

• P1 – Touch 5 Trees
• P2 – Jump Squats/ Heels to Heaven/ Crabcakes

Mosey to Soccer Field 2

4 Corners

• 10 Merkins
• 10 Merkins/ 20 Jump Squats
• 10 Merkins/ 20 Jump Squats/ 30 2ct Mountain Climbers
• 10 Merkins/ 20 Jump Squats/ 30 2ct Mountain Climbers/ 40 WWIIs
• Reverso dropping last round

Mosey to front left of School

• P1 – Bearcrawl to lamppost and run back
• P2 – People’s Chair/ Donkey Kicks/ Donkey Punches

Mary – Box Cutters, Reverse Crunches, Flutter Kicks, APDs, American Hammers

Ring of Fire

Stretchorama

Numberama, Nameorama, COT

MOLESKIN

YHC arrived with not a whole lot planned, but by the end it felt like a whole lot got done.  Perhaps the heat, perhaps the humidity, or perhaps the pepperoni, either way all the PAX seemed to think it was rough.  YHC was a little shaky on the Curb Crawl commands, but it got sorted out and thanks to Offshore there was no shortage of crawls nor merkins.  40 WWIIs doesn’t seem like that much until you do it, especially with a jagged rock poking your lower back.  Punisher actually makes YHC look forward to Mondays, highly recommend morning guys give it a visit sometime.

ANNOUNCEMENTS

Third Annual First Inaugural Retreat 9/25 (cornhole sign up coming, get a partner now, preferably from a different nanoregion)

Three posted for the first Punisher of August (yes, this posting is late). Mosey to the tall grass on the west side of Holton Elementary for a warmup COP with a few of our favorites.

Relocate to the school wall for an abbreviated Merkin Ladder. Complete one Merkin and jog a small loop around nearby foliage and back. Add one rep each time up to 13.

Mosey around the school to the front school wall facing Laburnum Avenue. Complete eight minutes of 10 Donkey Kicks, 30 SSHs, and a few seconds of rest to finish out each minute.

Jog into the grass for 10 rounds of Dealer’s Choice leg exercises as we took turns selecting without duplication and completed 20 reps of each exercise called. Relocate to another grassy spot nearby and completed the same – 10 rounds of 20 reps – but with core exercises, also without duplication.

Stretch and COT.

Six posted for the most recent Punisher. Mosey to the side yard for COP – SSH 21s (count 5 and no counting for the remaining 16, else Burpees – there were a few Burpees), IWs, DQs, Russian Soldiers, Merkins, APDs, and Arm Circles.

Lunge across the grass to the outdoor classroom and spread out among the picnic tables. Ten rounds of 15 Dips with short pauses between sets.

Mosey to playground for a Triple Check – one guy holds Elbow Plank and another completes LBCs while the third finishes 10 Jerkins on the swing set.

Bataan Death Crawl (F3 Exicon) up next. Line up and begin slow Bear Crawl around the perimeter of the soccer field. Last guy in line completes five Burpees then runs to the front of the line, tagging the last guy in line on the way. Next guy does the same. Everyone gets one turn.

Found a soccer ball and everyone took a turn at a penalty kick. All were successful with varying degrees of kick velocity. No punitive Burpees needed.

Jog around the side of the school to the tree-covered front yard for Lindsays – alternating between Reverse Crunches and Box Cutters.

Find the nearby wall for a brief People’s Chair. Hit the ground for a few minutes of stretching. YHC took us out.

Nine posted for this week’s Punisher. Meet up in the Holton for a few minutes of conversation, then mosey to the nearby tall grass for Circle of Pain with 20 x Imaginary Jump Ropes, 15 x Don Quixotes, 15 x Imperial Walkers, 15 x Helicopters, 10 x Suzanne Somers (each side), 25 x Alabama Prom Dates, and 20 x Arm Circles (small only, forward and reverse), with three Burpees before each of the exercises.

Restart mosey across the front parking lot and into the grass near the front of the school for Deck of Death. Pick a card from the deck that will be the sole Burpee card, then bury that card back in the deck with the card that followed that card indicating the number of Burpees. Turn cards one at a time, completing reps as indicated by the number on that card, but with face cards representing 11 through 14 reps (Jack through Ace). Exercises: Diamonds – Merkins, Hearts – Side Straddle Hops, Clubs – Squats, and Spades – Reverse Crunches. Kept the Jokers in the deck and took a lap of the lot when these were turned.

Find the nearby school wall and divide into three groups for a Triple Check. One guy holds People’s Chair, the second guy holds an Elbow Plank, and the third guy runs to Laburnum Avenue and back. Three rounds.

Finish at the wall with all holding People’s Chair – with a few PAX members taking turns counting while we hold basic Chair, Chair with right leg up, and Chair with left leg up.

Move to the grass for a Ring of Fire, then flip over for a few minutes of stretching. Circle of Trust and YHC took us out.

Welcome FNGs Smokey and Plea Bargain who found out about F3 and found their way to the workout – both live in the neighborhood adjacent to LHES. Hope you keep coming back.