What a beautiful day to be in F3RVA!  6 awesome dudes showed up for a VQ at Punisher.  YHC tried not to disappoint! Mosey to the brick wall for a donkey kick-off.  5 donkey kicks, then hold for 5 seconds, then 10, then 15, finally 20! Mosey to a grassy area for COP Merkins SSH Side Plank Raises American Hammers Roll Ups Tabletops Smurf Jacks Mosey to Picnic Tables for some light refreshments and Skull crushers 5 each side IC, then 5 Derkins OYO Repeat adding 5 to the number each time until we got to twenty. Mosey to basketball…

A sturdy six posted for this morning’s offering of The Punisher and we went at it as follows: Mosey to the schoolyard western edge for startup COP with 25 x Imaginary Jumpropes, 20 x Hillbillies, 20 x Russian Soldiers, 20 x Don Quixotes, then 15 Arm Circles (including 10 small and 5 large both forward and reverso). Return to the front parking lot for the Burpee March.  Starting at the eastern edge of the parking lot, complete one Burpee per parking space.  Flip over for 20 Box Cutters followed by 50 LBCs OYO.  Repeat Burpees on a return trip followed…

A magnificent 7 showed for Punishment today. COP SSH Don Quixote Imperial Walkers Russian Soldiers Helicopters Mosey back to the playground three sets of AMRAP pull ups and PLTs.  Go as slow as possible for the negative drops to get full extension. Pac Man! – Using the blacktop, the two ghost plant themselves in New England and Southern California and chase down the Pac Men coming from the base line.  Pac Men bear crawl.  Ghosts crab walk or crawl bear.  We did three rounds. Dora – 100 Box Jumps, 200 Derkins, 300 Flutter Kicks – long run down to the…

8 RVAers showed up at Lindwood Holton on this 70 but overcast morning to see what this DaVille takeover week was all about. This is how it went down Mosey to the left side of the school in the front COP (all IC) SSH x52 Don Quixotes AL Prom Date Merkins Flutter Kicks Arm Circle x20 small x 10 big reverso THANG The Donkey poked the Bear Complete 10 Donkey kicks, bear crawl to the pavilion, completed 10 Derkins, bear crawl back to the wall. Rinse and Repeat with sets of 20 and 30 Mosey to the back for…

8 veterans show up on this cloudy but not yet raining Monday morning (but its always sunny and 70) to help YHC celebrate his F3 anniversary with a bang! This is how it went down: Mosey to the left side of the school COP All in IC SSH Don Quoxite Cotton Pickers Dolly’s WWII Sit Ups Arm Circles In teams of 4 the following was completed: Triple Check #1 -Balls to Wall, WWII Sit ups, Run to the light pole in the median of hermitage road Mosey to the pavilion Triple Check #2 -Dips, Derkins, Run to the light pole…

Seven PAX kicked off the covers to post for The Punisher this morning.  The Thang: Jog to the west side of Holton Elementary for the startup COP with the welcome, the disclaimer, and then SSHs, IWs, Hillbillies, LBCs, DQs, and Arm Circles. Return to the front parking circle, spread out around the circle, and start Squats.  One PAX member runs, in High Knee form, to the next man in the circle and tags up, relay style.  The next member begins to run.  Continue until three rounds are completed.  Switch stationary leg exercises to Lunges and change run style to Butt…

A Magnificent 6 showed up and delivered. COP 42 SSH 10 Don Quixotes 20 Imperial Walkers 15 Copperhead Squats Kentucky Derby Meet the Horses – Super 8 – 8 Booyah merkins with each member of the Pax. On to the Races – Head to the bus loop.  First heat, partner carry the length of the bus loop.  Second heat, wheelbarrows the length of the loop. Mosey to the back of the school for triple check – BTTW, flutter kicks, run to the far end of the basketball hoop. On to the jungle gym for 7 pull ups (or ARAP) and…

A strong seven showed to Punisher on a morning for a true 70 and sunny day. With the Shovelflag planted we got after it: COP – SSH, Freddy Mercurys, Alabama Prom Dates, DQS, Arm Circles. Mosey to Basketball court for 1-2-3-4. Four corners- Squats, Merkins, WWII situps, Monkey Humpers. Start at 10, increase by 10 up to 40. Borrow the 2 tractor tires- each man flips tire 5 times while pax does Jump Squats. Repeato. Mosey to St. Francis Arboretum  (SFA) for touch a tree. Bear Crawl to tree, 10 Merkins & LBCs. 2 rounds, then increase to 15 and…

6 presented themselves on a windy wet morning to start the week off F3-style. This is what transpired – give or take. COP: SSH, DQ, LBC, Imperial Walkers 20’s: Donkey Kicks (20), B-Crawl to marker, perform alternating exercise: 20 reps each (Heels to Heaven, Merkins, High Jumps, WWII), run to next marker and perform 20 Jump-squats. Continue for 20 minutes 10 Derkins then run to courts. Traverse side to side alternating Bear Crawl, Crawl Bear, Polar Bear, Crab Walk. Perform 20 Merkins on one side and 20 Flutter Kicks (4 cnt) on other. Brief Suicides. Perform (something) when you reach…

Fourteen faithful found their way to Punisher on a 60 degree clear morning after Easter. Here is what we did: COP- SSH, Merkins, Flutterkicks, Arm Circles, Hillbillies. Mosey to back of school up Hermitage for Burpee Road- 2 burpees per lamppost all the way to Laburnum. Mosey to other side of school to drop off circle. 3 Rounds of 10-20-30. Exercises were Merkins, Jump Squars, and ?.  Between poles we Bear Crawled, Lunged, and Crab Walked. Mosey to Balls 2 wall for Triple Check with it’s namesake exercise, Situps, and Run. Head to the bench for 30 Dips, then a…