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F3RVA
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Always 70 and Sunny
»Posts Tagged "Punisher"

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Linwood Holton Elementary

The 2024 (Not So) Frozen Triangle

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By on Richmond, VA
  • When: 02/10/24
  • QIC: Gumbo, Oyster, Heist, Spit, Yee Haw, Faceplant
  • The PAX: Bacon Bits, Big Rig, Boberry, Bodos, Bone Thugs, Bootleg, Bulkhead, Doozy, Doublemint, DTH, EF Hutton, Faceplant, Florence, Fudd, Gumbo, Handshake, Heist, Helix, Hobby Horse, Honeydo, Honeymoon, House Party, Lockjaw, Machete, Melville, Mr. Rogers, Mudslide, Opus, Oyster, Phonics, Ponch, Rodeo Clown, Rosie, Senor Frog, Shakedown, Sippy Cup, Six Shooter (FNG), Slipping Jimmy, Spit, State Farm, Swoop, Upchuck, Wet Bandit, Whitesnake, Wildcat, Yee Haw

At total of 45 guys by my count (let me know if I missed you in any COT) showed up today at at last one COT and many, 36 by my count, completed multiple legs or rucked/ran the entire time, and this included an FNG that did the entire CSAUP. Way to go men! That’s a great day. Oyster took the Q at Dogpile and kicked off right with a good old COT and then an ascending incline merkin ladder up the Amphitheater. That took up all the time and I don’t think Heist actually got the Q. Sorry buddy.…

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The Frozen Teaser

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By on Richmond, VA
  • When: 02/3/24
  • QIC: DTH
  • The PAX: Doozy, Broadway, Orange Crush, House Party, Tobit, Don Draper, DTH

7 SOJ stud-ruckers crushed the 8.6 mile Frozen Triangle course in just under 2.5 hours, keeping a 16min/mile pace. We enjoyed excellent conversation, some cramping calves, and only one stop for Broadway to drop a mighty deuce at MM Elementary causing the fire alarm to go off. 😆 Way to get after it fellas! GTE #47 is only 91 days away. Let’s GO! 🔥👊💪 ~DTH

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Pickleball Conditioning Mondays at 6pm

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By on Richmond, VA
  • When: 11/13/23
  • QIC: Oyster
  • The PAX: Offshore, EF Hutton, Oyster

Wherever there is injustice, you will find us. Wherever there is suffering, we’ll be there. Wherever liberty is threatened, you will find… The Three Amigos! Warmarama:  helicopters, imperial walkers, copperhead squats, DQ, Merkins, LBC, Flutter Kicks, WWII, Rosalitas The Thang:Triple check:  runner touch 3 trees, peoples chair, plank.  X3 4 corners in a circle, it was weird.  10 Merkins, 20 Freddie Mercurys, 30 Monkey Humpers, 40 Heals to Heaven.  Light Pole Alley: P1  runs to the end and back. Switch P2R1. Bear Crawl, Lunges, Broad Jump Burpees. R2. Lunges, Broad Jump Burpees, Bear Crawls. R3.  Broad Jump Burpees, Bear Crawls, Lunges.R4. LungesR5. Broad jump BurpeesR6.…

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All of this counting

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By on Richmond, VA
  • When: 09/11/23
  • QIC: Chum Bucket
  • The PAX: Offshore, Chum Bucket

Two posted for this evening’s Punisher. Warmups with Imaginary Jump Ropes, Imperial Walkers, Don Quixotes, Helicopters, Suzanne Somers, and Small Arm Circles. Move to the nearby grass for nine rounds of 11s – two rounds of Merkins with Squats, two rounds of APDs with Plank Jacks, two rounds of Carolina Dry Docks with Single Count Forward Lunges, two rounds of Side Straddle Hops with Single Count Hillbillies. Follow with LBC sequence – 50 each of Regular, Left Leg Up, Right Leg Up, and Legs Mostly Straight – two rounds of this. On our feet for 50 each of Overhead Presses,…

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Clydesdale Sighting

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By on Richmond, VA
  • When: 08/14/23
  • QIC: Corned Beef
  • The PAX: Nancy Lopez, Chum Bucket, Offshore, Corned Beef

YHC showed up to see an F3 brother he has not seen in awhile and the Summer Tour is in full force! It was hot so we mosey to a place in the shade after planting a SOJ American Flag, DaVille Region Flag, and CB Stars and Stripes. Here is what went down: COP We circle up for 20 SSH, 10 Helicopters, 10 DQ’s, 20 LBC’s, 10 Alabama Prom Dates, 10 Scorpions. THANG YHC breaks out the Tabata app and speaker and we perform 8 cycles of 6 reps of 20 seconds exercise, 10 seconds rest and here were the…

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Just Playing a Round

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By on Richmond, VA
  • When: 07/10/23
  • QIC: Lockjaw
  • The PAX: Lockjaw, Upchuck, Chum Bucket, Gomer Pyle

Playing a round of frisbee target golf. Throw the frisbee to the target, taking turns until the target is hit. Various workouts and reps were called for each hole. Chum Bucket led us through some yoga at the end and YHC took us out.

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Ms. T, 2 Dicks and a Bowl cut.

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By on Richmond, VA
  • When: 06/19/23
  • QIC: Gypsy
  • The PAX: Honeydo, Chum Bucket, Gypsy

The Thang 1 mile run at 10min pace Dynamic Stretching 3x Vinyasa Flow hold intervals 30 Seconds each: Start in Full Plank Move down to Chaturanga Dandasana (AKA 6 inches) Move into Up dog Move into Down dog Walk the dog Tree pose 1 min each side 1 min Right arm across with left hand pulling in toward body Left arm across with right hand pulling in toward body Mountain pose, Full fold, Half back up ,Full fold, Plank, Up dog, Down dog, Full fold, Half back up, Full Fold, Mountain Right arm up over should reach back Left hand…

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I Understand Why It is Called Punisher

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By on Richmond, VA
  • When: 06/12/23
  • QIC: Chaplain
  • The PAX: Chum Bucket, Chaplain

It was a hot and humid affair at the latest round of the Punisher. We dug deep into the coupon basket this evening. The following is a brief summary for your viewing pleasure: Mosey to the back of the school for Warm Up: Side Straddle Hops, Imperial Walkers, Apple Bottom Poppers, Freddy Mercuries, Hand Release Merkins, Alternating Shoulder Taps AND High Knees, Butt Kicks, Broad Jumps, Bernie Sanders, Mummy Kicks. Back around the School for Exercise One: Partner Exercise with resistance bands (aka the Mudslide Special).Round One: Sprint Round Two: Plank Walk Round Three: Lunge Walks Round Four: Forward Straddle…

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Stay out of the kitchen

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By on Richmond, VA
  • When: 06/5/23
  • QIC: Oyster
  • The PAX: EF Hutton, Honeydo, Johnsonville, Chum Bucket, Cheetah, Full Nelson, Oyster

7 stallions gathered for an evening stroll around Punisher. Let’s go find some corners. WARMARAMA: SSA, DQ, Helicopters, Arm Circles, Merkins, LBC, Flutter Kicks, Hello Dollys THE THANG:Mosey to corner #1: 20 MerkinsMosey to corner #2: 20 Merkins, 20 LBCMosey to corner #3: 20 Merkins, 20 LBC, 20 SquatsMosey to corner #4: 20 Merkins, 20 LBC, 20 Squats, 20 Box CuttersLet’s go backMosey to corner #3 20 LBC, 20 Squats, 20 Box CuttersMosey to corner #2 20 Squats, 20 Box CuttersMosey to corner #1 20 Box Cutters Mosey to the wall for a Triple Check:1. Donkey Kicks2. Flutter Kicks3. Run…

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Be careful of the dogs licking your ass

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By on Richmond, VA
  • When: 05/15/23
  • QIC: Honeydo
  • The PAX: Full Nelson, Chum Bucket, Honeydo

Three strong took on the great evening weather at Punisher. We did: COP: SSH, Don Qs, Imperial Walkers, Merkins, LBCs. Mosey to shade trees. PLT sets, and 4 rounds of Derkins and Calf raises. Mosey to playground in back but was crowded. So sets of People chair, Reverse crunch, and more Derkins on side of school. Mosey to covered benches but more kids there. Head to field and do 4 rounds of WWIIs and Carolina Dry docks. Scared off the kids at benches so 4 sets of Benchkicks and Dips. Head back to flag for some Mary, stretching, and finish…

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