Four posted for the Punisher this week. Eyeing the forecast for a heat index in excess of 105, YHC let the regulars know we’d be seeking shade and limiting the workout to 30 minutes. The forecast proved accurate and we kept to the plan with the following: Moment in the sun – lap around the parking lot and COP on the pavement with 25 x SSHs, 15 x IWs, 15 x DQs, 15 x Russian Soldiers, 15 x Helicopters, and some Arm Circles. Found shade next and completed round of 11s with Carolina Dry Docks and Squats. Followed with a…

Three posted for Punisher on 7/6/2020. Animal and Tricycle made it back for a second week. Completed a 21/15/9 in the front driveway, a Triple Check from the school wall, and finished with some Mary and stretching in the shade.

YHC came in hot this evening to start the afternoon fun….so hot, having the wife’s car, did not have gloves for this hot beat down…where is Emoji when you need him. ‘Moj’ if you read this hope to see you soon brother! So I grab the gear bag and mosey to the clearing in front of the school: COP Start with 20 SSH, 10 DQ(real slow for a good warm up stretch), 20 4ct American Hammers, 30 LBC’s, 10 scorpions, 15 reverse scorpions and 20 Merkins. THANG We start with 7 of diamonds 4 corners. We start with 7 burpees…

Tricycle returned to F3RVA on Monday after along with his 2.0, FNG Animal – giving us four for the day. COP with 25 x SSHs, 15 x IWs, 15 x DQs, 15 x Helicopter, 15 x Russian Soldiers, 10 x Suzanne Somers (each side), and Arm Circles. Find nearby shaded grass for Deck of Death with Box Cutters for Clubs, Imaginary Jump Ropes (two count) for Hearts, Squats for Spades, and Merkins for Diamonds. Reps per card range from 2 to 14 (Aces). Did not check deck to determine if any cards were missing, but few, if any, are missing.…

Two of us posted for this week’s Punisher. Mosey from the parking lot under to the shady front yard for warmup with Invisible Jump Ropes, IWs, DQs, Helicopters, and Russian Soldiers. Move northeast to the edge of the bus loop and take a knee in the grass for traditional Jack Webb plus a chaser. One Merkin, four Shoulder Presses, and eight Arm Circles for round one. Add a Merkin and maintain the same ratios for the other exercises in later rounds. Finish with 10:40:80. Mosey down the bus loop and past some kind of adult cheerleading group to the playground…

The Punisher Board of Directors elected to give Chum the day off, Hutton stepped up to the plate. Here’s what transpired. Mosey to the front field COP (IC) HillbilliesInvisible Jump RopeHelicoptersCrab CakesFreddie MercurysCarolina Dry Docks Mosey to corner of the block 4-Corners around perimeter of school property (compounding with 5 Burpee chaser) Merkins x 20/ Squats x 30/ Mountain Climbers x 40/ LBCs x 50Reverso while dropping last exercise each corner Mosey to Planters Planter Box Shuffle Forward, Side R, Forward, Side L lunges all the way throughQuick Bit o’ Mary (Heals to Heaven)Repeato Planter Box Shuffle Mosey to bus…

Two showed for this week’s Punisher. Mosey around the school driveway for COP with 25 x Invisible Jump Ropes, 15 x Helicopters, 15 x Don Quixotes, 15 x Russian Soldiers, and Arm Circles. Continue the mosey into the Laburnum-facing, tree-covered school yard for a deconstructed, all-Burpee Half Beast. Complete six Burpees and follow with 40 mobile Imperial Walker steps across the lawn. At this new point, complete six Burpees again and 40 IWs back. Finish 18 rounds for 108 Burpees while covering about 300 yards of ground. Hit the grass for Lindsays alternating Hello Dollys and Flutter Kicks (two count).…

YHC was excited for a true sunny and 70 evening at Punisher and 73 degrees with minimal humidity, it was perfect for the Tabata 10! Here is what went down: COP We had a quick warm up of 20 SSH, 10 DQ, 10 Russian Soldiers…time to roll as we have 40 minutes of 4 minute Tabata sessions with minimum rest between. The THANG The Tabata is a 4 minute work session of 8 reps of 30 seconds (20 seconds of a AMRAP workout followed by 10 seconds of rest). We did the following 10 Exercises: Merkins – 10 reps then…

A guideline-friendly ten made it out for Saturday’s GridIron. Warmup in the parking lot with 25 x SSHs, 15 x Helicopters, 15 x Don Quixotes, 15 x Imperial Walkers, 10 x Suzanne Somers (each side), and 15 x Arm Circles (small only, both ways). Mosey across the wooden bridge into the park and halt at the hill. Complete three Burpees followed by a Crawl Bear for ten hand placements and a Bear Crawl back. Pause briefly for everyone to finish round one and begin round two. Repeato for ten rounds. Jog around the pickleball courts and through the treeline to…

Seven gathered for a Memorial Day relocation of Punisher to GridIron’s AO, and with a morning start. Short stroll from the parking lot to the new Pull Up bars recently constructed by Henrico County adjacent to the historic Springfield school building. After a short warmup, we undertook a deconstructed Murph – two laps of a .1 mile loop from the bars around Springfield school and an adjacent hill (often the site of 10 Minutes of Burpees at GridIron, but not today), and back to the bars. OYO, complete 10 Pull Ups, 20 Merkins, and 30 Squats, taking turns on the…