Seven joined The Punisher on a brisk mid-May morning to get a good start on the week. The Thang: Jog around parking lot. Warm up – Don Qs, Slow bending Squats, SSH, Box Cutters Partner up. One partner plank one arm high, other lap around school, repeat One Partner legs 6 inches off ground, other lap around school, repeat One partner balls to the wall, other lap around parking lot, repeat Curb crawls – line up on opposite sides, partners take turns increasing increments of merkins by 1 up to 20. One partner holds chin above pull-up bar, other runs…

5 posted for a glorious RVA morning at the Punisher.  It went something like this: Mosey to northeast corner for 10 merkins (Note: The PAX was told that merkins and burpees had to be chest to the deck for the entire workout.)  Line up at the soccer field for circuit fun: 50% to other end, 10 merkins, backwards run back, flutters kicks 75%, 20 2 count flutter kicks, backwards run back, toe touches AYG, 10 burpees, backwards run back, LBCs Partner carry down and back, 20 WWII sit-ups Wheelbarrow down, power skip/jump (yeah, I know) back, plank fun Repeato x3…

Eight redwoods posted at #Punisher this morning for Tabata (a/k/a “Chiabatta”) gloom. YHC arrived a few short minutes before 0530, planted a shovel flag, and commenced the Q. This is how it went down, more or less: COP near SF: 30x SSH 10x Merkins 20x Don Quiotes 20x Imperial Walkers 20x Hillbillies Mosey to south corner of parking lot near Laburnum Ave. for COP: 25x long slow squats Chiabatta Merkins Mosey to wooded lawn southeast of school: Chiabatta Squats Mosey to end wall on south wing of school: Chiabatta Wall Kicks Mosey to grassy area near south wing of school:…

8 regular RVA pax got their week started right st the Punisher. 50 degrees and clear, perfect spring weather for a beatdown. It went dow like this: COP – 30 SSH, 24 Merkins, 20 FMs, 20 DQS The Thang – Mosey to benches. 25 Dips, 20 Step ups – single leg. Repeato and switch legs. Mosey to Basketball court. In honor of the 12th hole at the Masters the PAX played it F3 style. 12 exercises , 3 times down the court. 1st shot – merkins, 2nd shot PENALTY – Burpees, 3rd shot WWII situps, 4th PENALTY Burpees, 5th shot…

Never mind the road block, 9 strong made it to the shovel flag this morning to start this week off with a bang.  Here is what transpired: COP (all excersizes IC) Split jumps X20 Copperhead squats X20 Arm circles X10 little X5 big. Reverso Dive bomber X10 LBC X30 THANG: Burpee suicides X3 Triple check version 1 (4 rounds) -Step ups -Release merkins X20 -Incline prom dates (audibled to cross leg lifts after 2 rounds) Triple check version 2 (3 rounds) -Wall squats -various abs (recommended: flutter kicks, rosalitas, american hammer) -run the loop Fire Drill 5 minutes of Mary:…

At least 7 Faithful posted for a monday morning punisher beatdown (since YHC did not post until now, I cannot say for sure how many….if I missed you please let me know). Theme for the day was 03 28 19 63, TYA’S entrance into the world. The Thang: 3 burpees (modified slaughter starter…much easier than 20). Mosey to front corner of the School. 3 more burpees, 28 plank jacks, 19 side straddle hops, and 63 LBC’s. Mosey to next corner of school. Four corners for the rest of the workout. First corner 3 burpees, second corner 28 Lt Dan’s, third…

Seven hearty souls took a break from March Madness to come start their morning off right at #Punisher.  Lab Rat forgot to recover his new shovel flag from Saab since he forgot it last time he planted it, so it was a VSF kind of morning. THANG: COP X30 IC SSH X25 IC IW X16 IC DQ (sweet 16 for the UVA alum) Arm circles little/big forward/backward X15 IC merkins X25 IC LBC Mosey to corner for couples therapy 4 corners around the campus: X25 Derkins (partner holds legs) X25 leg tosses X25 shoulder presses (using partner’s legs) X25 leg…

Eight souls ventured out for a gloomy Coupon Monday.  Two 25s and one friendly cinderblock (aka. coupons) joined us through all phases of the workout, and the PAX was thankful for their attendance.  Here’s what the coupons did: Mosey to the basketball court for welcome and blah blah blah.  Warmup COP Mosey to playground area for 10 high/low merkins, 8 pull-ups, and 15 froggers: repeato x3 Mosey back to basketball court for coupon fun.  Round 1: suicide with coupons, 15 secs AYG merkins, 15 burpees Round 2: suicide with coupons, 15 secs AYG merkins, 20 flutter kicks Round 3: suicide with coupons,…

After having caught enough flak for only Q’ing for runs, YHC decided to finally Q up a “real” workout.  Just to put an exclamation mark on it, he declared this would be a “NO-RUNNING” beat down.  YHC, Mr. Rogers, and FNG Tom (Sassy) fell out of the clown car early to find a shovel flag planted, weights already on the tailgate, and 4 smiling F3 regulars ready to roll.  Fudd, Rosie, Offshore and Circle K filed in to fill out the Pax, and we got to work.  It went down something like this: COP: SSH IC: X29 Imperial Walker IC:…