Bo Derek @ Punisher

YHC had not been to punisher in awhile you add a sunny and 70 degree no cloud in the sky afternoon and a perfect 10 show up for this afternoon’s beat down and here is what went down. No…Bo did not show up this afternoon.

COP

20 SSH, 10 DQ, 20 American Hammers, 10 Reverse Scorpions, 15 Scorpions 20 merkins

THANG

We start with a triple check with 2 groups of 3 and 1 group of 4. P1 – runs lap around the Side Yard (about 1/5 of a mile) as the timer. P2 – performs 10 Donkey Kicks then wall sit for count of 10, rinse repeat until timer returns, P3 LBC’s the entire time the timer is running lap. We rotate until each routine is performed 3 times for a triple check.

YHC brought his bag of Bands and distributes 4 bands and lines up the group of 8 stations as follows:

Station 1 (S1) – Arm Curls with 60# band, S2, Lunges each leg alternate entire time, S3 – Shoulder Extensions 30# band, S4(WW2 Sit ups),S5 – additonal arm curls 50#, S6 Chest Station push ups all variations, S7 Tricep Extensions 40# band, S8 Flutter kicks Station 9 – Run lap 2 people(P1 and P2). When two partners return P1 takes over station 1 while others move to the next station P2 picks up station 9 person and runs lap when returns P2 takes over station 1 all move down. We continue until all Pax have worked out at each station.

COT

We mosey back to the starting point and circle up for some stretching the remainder of the time.

Namerama, Numberama, Chum Bucket took us out in prayer this evening.

Moleskin

YHC witnessed the most he has seen at punisher, exciting to see a new face (for YHC) in Homer. Some of us were still sore from the F3RVA tomato run relay this past Saturday in Rutland. It was great to catch up and was an honor to lead this work out. See you in the gloom…CB