Wednesday, December 1
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Punisher

Linwood Holton Elementary

A PAX of five posted for last night’s Punisher with one arriving via bus, another by car, and three on foot. Form a circle and complete 25 x Imaginary Jump Ropes, 15 x Imperial Walkers, 15 x Don Quixotes, 15 x Helicopters, 10 x Merkins, 20 x Flutter Kicks, and a few Arm Circles. Begin team Bearimeter of Linwood Holton Elementary school building in counterclockwise direction. Break into teams with one guy Bear Crawling while another completes one Burpee and ten Side Straddle Hops followed by a mosey to catch the crawler. Switch. One crawl rotation done and stop at…

Four posted for the pre-Thanksgiving Punisher offering. Short mosey off the pavement and into the grass for COP with a few of our favorites. Resume mosey and complete a Lindsay. Follow that with a round of 11s. Continue with a little wall work. Additional mosey minutes built into the program along with some rounds of Merkins. Find grass again for a bit of stretching and COT. Hope everyone had a fine holiday.

Four posted for the most recent Punisher. Warmup in the front school yard with the usual. EMOM #1 – complete 5 Burpees, 10 Donkey Kicks and about a 40 yard run and hold People’s Chair each minute for 10 minutes. Jack Webb with 1 Merkin to 4 Overhead Press ratio – begin at 1:4 and continue past the usual stopping point to 12:48. EMOM #2 – 5 Squats, 5 WWII Sit Ups, 25 LBCs, and 5 Jump Squats then hold Al Gore each minute for 10 minutes. Plank-A-Rama for a few minutes, stretch for a few, and YHC took us…

Seven PAX posted for the first “fall back” Punisher. Mosey around the parking lot and into the grass near the western entrance to LHES for warm up with 30 x SSHs, 20 x Helicopters, 15 x Don Quixotes, 15 x Hillbillies, 10 x Shoulder Taps, 10 x Suzanne Somers (each side), 25 x Freddie Mercury(s), and 10 x Arm Circles (big only, forward and reverse). Move to the parking lot entrance. Ten Merkins at the closest light pole. Mosey north along Hermitage Road to the next light pole for 10 Imaginary Jump Ropes. Repeat sequence, working north along Hermitage to…

With the November Merkin Monthly challenge kicking off today, YHC thought it fitting to ensure we had a healthy dose to get anyone on this challenge off to a nice start. We mosey from the flag to the side yard of the school facing Laburnum Ave and circle up for the COP. COP We start with 15 SSH, 10 DQ, 10 Imperial Walkers, 10 Russian Soldiers, 10 Helicopters, 20 4ct American Hammers, 10 LBC’s and 20 merkins. YHC requested that Chum Bucket track the Merkin counts throughout the work out and we will finalize the count at the end of…

Unaware that Chum and most of the regulars were taking the night off, Forty Whacks moseyed to the AO where YHC was expecting a solo Q. Appreciative for the company, here’s what was done. Mosey to the basketball court COP (IC) Don QuixotesCopperhead SquatsHelicoptersMerkinsLBCsImperial WalkersSSHs Mosey to back corner of AO 5 Corners around entire AO Merkins x 20Merkins, Squats x 20Merkins, Squats, Mountain Climbers x 20 (2ct)Merkins, Squats, MC, WWIIs x 20Merkins, Squats, MC, WWII, SSHs x 20Reverso Mosey to Picnic Pavilion Lindsay1 DipsReverse Crunches Mosey back to VSF Lindsay2 Carolina Dry DocksMonkey Humpers Mary Heels to HeavenAmerican Hammers…

Five Punisher regulars bathed in cooler weathers and a full moon to finish the last workout of the first day of the week. Off to the field for COP under the mighty oak. The trees know that it is officially Fall and the acorns are aplenty. Sliding on acorns, tossing acorns and all around revelry involving acorns. Exercises included Helicopters, Don Quixote, Dead Man Hang, Russian Soldiers, and Imperial Walkers. Over to the front of the school for a derivative of the Red Barchetta, which YHC will call AbSplosion. 10% of the way down the field for 10 HRM and…

A cool six-pack showed up in a strange place for a strange brew of options. Temperatures were 70 and sunny outside, and between 38-55 degrees in the froth. According to the brewmaster, the following likely happened: Circle up. Mosey inside for a double-check. The PAX discussed 17 year cicadas and whether they were the name of the beer or present in the beer or both. YHC did 2-3 SSHs (for real) to both begin the COP and conclude the workout. Don’t say YHC didn’t exercise. Lockjaw, Dial-up, and YHC proceeded outside to initiate the longest COT of the year. Soon,…

Three posted for the last Punisher of September 2021. Warmup with some of the usual. Mary-basaed Lindsay (40s) broken up with Bear Crawl, Back Pedal, Lunge Walk, and Run. Ten rounds of 20 Dips on the outside tables. Triple Check at the wall. Mary and stretching. COT. Those of you there – you were there, it’s official.

We had 3 for Punisher and here is what went down: COP We mosey to front of School and perform 10 4ct SSH, 10 DQ and 10 Imperial walkers for warm up. THANG It has been awhile since the TABATA so we rotate around for 8 sets of 8 cycles of 20seconds on, 10 seconds rest and here were the exercises for each set. Set 1 – 10 merkins then rest in plank for remaining time Set 2 – 10 Rosalitas then hold legs 6 inches for remaining time Set 3 – squats Set 4 – Carolina Dry Docks Set…

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