Saturday, September 30
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Punisher

Linwood Holton Elementary

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,…

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…

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.

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…

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…

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…

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…

Two posted for last week’s Punisher. Following a shift to Bryan Park, we came back to Holton Elementary. We ran into the park, completed a loop, and returned to the school.

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