F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Punisher

Linwood Holton Elementary

Six posted for last week’s Punisher, all arriving on foot or by bicycle. Warmup on the acorns under the tree canopy adjacent to Laburnum Avenue with some of the usual. Mosey into the parking lot to weave the lot lines from east to west by Side Skipping left along one line and right along the next line. Regroup and continue our mosey to the outdoor classroom for Attila Sequence – 20 Dips, 20 Step-Ups (one leg), 20 Dips, 20 Step-Ups (other leg), and 20 Dips. Relocate to the nearby grass for Super 21 involving Merkins and WWIIs. Wait for each…

YHC was hoping for a dry evening at Punisher; however, Hurricane trailing rain/mist was on tap for this workout here is what happened: COP We do a mosey lap in the front yard of the school back to the front under the canopy for 20 SSH, 10 DQ, 15 Imperial Walkers, 15 Russian soldiers, 10 4ct LBC’s, 10 reverse scorpions, 10 4ct American hammers, 2 WW, and 2 fudds and finally 10 4ct merkins. THANG Triple Check 1 we divide into 2 groups of 3 Parter 1 (P1) – Runs lap around the front yard as the timer, P2 -…

Four posted for this week’s Punisher. Warmup with some of the usual in the acorn-strewn grass in front of LHES. Return to the parking lot and spread out safely from one another within the parking spaces on the inner ring of the lot. Three Carolina Dry Docks in the first parking space then Lunge Walk to the next space. Wait for everyone, then complete three Squats. Repeat until we completed the full circle. Circle up on the sidewalk at the edge of the school and whip out two key Dungeons & Dragons dice – six sided and 20 sided. Roll…

YHC had a Tabata workout planned, 10 sets, with 5 at the workout and a F3 deck here is what shook out! COP We quickly performed 10 SSH, 10DQ and YHC broke out the Deck of Cards as we needed 41 minutes and 45 seconds to do this workout and we needed to draw two cards each (for a total of 10 exercises) and below is the work out. THANG So with 5 at this workout we each drew 2 cards and formed a circle with the 2 cards in front of each man. Each card was an exercise that…

For posterity: Four posted for the final Punisher in August – backyard brick edition. Warm up in the parking lot, and in the rain, with some of the usual. Grabbed two red bricks each from stack in the back of YHC’s vehicle and moseyed to the concrete under the awning adjacent to LHES. Brick-burdened exercises followed: Jack Webb with Merkins and Shoulder Presses, several rounds of LBCs, Curls, Pullovers, and so on. COT and YHC took us out.

Seven gathered for last week’s Punisher. Mosey to the westside lawn for COP with SSHs, Helicopters, DQs, Russian Soldiers, IWs, and Arm Circles. Bear crawl to the nearby outdoor classroom for Elevens with Dips and Step Ups (two count – each leg). Resume mosey around the school to the bus loop on the east end of the property for an eight minute EMOM – with curb-Incline Carolina Dry Docks on the odd minute (shoot for 25 or 30) and Reverse Lunges on the even minute (about 15 per leg) – rest for the remainder of the minute. Jog into the…

Four regulars and an FNG posted for yesterday’s Punisher. Heavy rain at the start of the workout, but matters cleared up long enough for 45 minutes of action. Startup of warmup with E.F. Hutton and YHC with additional PAX members arriving via clown car a few minutes after start. COP with 25 x Side Straddle Hops, 15 x Imperial Walkers, 20 x Helicopters, 15 x Don Quixotes, 15 x Hillbillies, 15 x Russian Solders, and 25 x Arm Circles (small only, forward and reverse). Mosey around the school to the outdoor classroom for a Jack Webb-style sequence with Decline Merkins…

Three of us posted for this week’s Punisher. Warmup in the parking lot – one guy runs a lap while the others complete Invisible Jump Ropes – one rotation. Regain the triangle for IWs, DQs, and Helicopters. Move the triangle to the grass for Suzanne Somers, Front Scorpion Kicks, Scorpion Kicks, and Arm Circle medley. Mosey around LHES to the bus loop for curb crawls with Crawl Bear across the lane to complete five Carolina Dry Docks. Back across by Crawl Bear for four. And so on until done. Shift to the grass for Twenty by Twenty involving 20 reps…

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.

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