Tag Archive for: 16-bit

Almost 46

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What a beautiful morning it was today.  Maybe a bit damp but no water falling from the sky and temps were just right.  It’s the day before my birthday so I took the Q and promised to make the numbers 16 and 46 prominent and I think that was accomplished.

FNGs: None

Warm up:

SSH x 46 IC

Sir Fazio Arm Circles x10 IC forward and reverse

Daisy Pickers x10 IC

Trunk rotations x10 IC

Frankenstein x10 IC

Burpee x 8 OYO

The Workout:

We built a pyramid of exercises today.  The format was simple, we’d start at 10 and work to 1 and then back down.  The first set would be just the 10, then the 10 and 8, then 10,8, and 7. So on and so forth.  And yes, I left 9 out on purpose because 10+8+7+6+5+4+3+2+1 = 46.  The exercises were as follows:

10 – Swings

8 – Figure 8 (duh)

7 – Goblet Squats

6 – Curls for the girls

5 – Tris for the guys

4 – Lawn mowers

3 – Midget love handles

2 – Turkish Getup

1 – One minute of plank switches or holding plank when you needed a rest

Once we got through that we did another 8 burpees to bring the total to 16.  We then worked our way backwards down the pyramid, removing exercises as we went.  So the first round we eliminated the plank, second round we eliminated the Turkish getup, etc.  This took us all the way to the end.

Mary:

There really wasn’t time for it.  We spent a minute doing a bit of light stretches.

Announcements:

Fram’s mattress move

Prayer Requests:

Tragic deaths in Fuquay.  One was a classmate of my middle daughter. Hold your kids tight.

 

Until next time.

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Into the Dungeon

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FNGs: Not today

Warm up: Mosey around the parking lot and then circle up for SSH, Windmills, Daisy Pickers, Sir Fazio Arm Circles, Seal Claps, and Overhead Claps

The Workout:

YHC promised a Dungeons and Dragons themed workout this morning.  I brought 4 dice with me as well as 8 numbered cards., each with four exercises on them.  The format was fairly simple, we’d roll the dice and they would determine what we did and how much.

The dice were:

D8 – Chose which card we would work off of

D6 – Determined the number of sets we’d do

D20 – Number of reps per exercise

D100 – Number of swings we’d do in between choosing cards.

I have to admit, this whole thing came out of the gate hot.  I was hoping we’d ease in to it but, alas, it was not to be.  As Pikachu said in Slack, the dice may not lie but they are not kind.

The first rolls were

D8 – 3 – This card consisted of Snatch on the left, Snatch on the right, Clean on the left, Clean on the right

D6 – 3 sets

D20 – 15 reps

As was exclaimed many times during this part of our quest, that’s way too many Snatches (not something I ever thought I’d say).  If you’re playing along at home that’s a total of 90 snatch and clean.  That was a lot.  But the D100 would be kind to us, right?

Prophetically, Pikachu called this one before we got to it.

D100 – 90

90 swings.  Nothing fancy about it, just a lot.

The second roll was:

D8 – 4 – This card was Chest Press, Skull Crushers, Overhead Reach, and Turkish Getups

D6 – 6 sets

D20 – 15 (!)

YHC immediately called an audible and said we weren’t going to do 6 sets of 15 Turkish Getups and that we’d save them for the end.  4 sets in and I called another audible because I hoped to get through another card or two.  We did four sets of 15 of the first three excercises.  We began our 15 Turkish Getups but a few minutes in to it I called an end to it because, again, I wanted to get more in.  The D100 couldn’t be cruel again, right?  Right?

D100 – 100

F.  Another audible was called.  We started the set of 100 with just 25 with the promise of sprinking the rest in later.

The third roll:

D8 – 5 – This was single arm lat raise on the left, single arm lat raise on the right, bus drivers, and ground pounders

D6 – 3

D20 – 8

Ok, this was a little more reasonable.  However, after struggling to do the single arm raises with the amount of weight we all had we changed it to double handed straight lat raises for the rest of our sets.  Also, instead of waiting until the end after each set we did another 25 swings.  By the end of this card we had finished our 100 from the previous roll.  Unfortunately we were out of time at this point.  The good news is that there are still 5 unused and unseen cards to be used again.

Mary:

Low Slow Flutter x10 IC

LBC x10 IC

Box cutters x10 IC

Pickle Pounders x10 IC

JLo x10 IC

I might be forgetting something here.

Announcements:

Fire Marshal Gavin – Seriously, congrats!

Prayer Requests:

Injured PAX.

 

As always, its an honor to get a chance to lead you all.

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Chad1000x at Purple Cobra

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FNGs: none (we did hear a coyote in the woods, but I guess it didn’t want to join)

Warm Up: side straddle hops, hill billies, imperial walkers, Frakensteins, squats

The Workout: The Chad1000x hero wod honors Chad Wilkinson, a Navy SEAL who committed suicide after serving for 21 years, and all veterans who struggle with mental health.

The workout calls for 1,000 box step-ups completed as a team, partner or individual for time. We opted to work as a team and did step-ups for 30 minutes. We lost count along the way, but are pretty sure we hit our goal. Solid work all around.

Mary: popcorn Mary followed by stretching

Announcements: Midget’s raising money for Holly Springs Food Cupboard

T-Claps (Recognition): All of the veterans in our F3 community! Thank you for your service!

Prayer: 16-bit’s mother and grandfather, 16-bit traveling

Birthday Q. 52.

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FNG: None

Warmup: SSH, GM, Arm Circles, Squats, One 200m lap.

workout: Deck 52 cards plus jokers

Aces 11 count and 80 meter farmer carry w Kettlebell

Jokers mosey 200 m lap and switch exercises to other column

Number cards – round up as needed

Face cards 10 or 5 each side

Diamonds – Merkin on Bell / Pistol Rows

Hearts – Goblet Tempo Squat |    Lunge (in cadence)

Clubs – Around the world         |    Figure 8

Spades – Snatch                       |   Swings

mary: GM (only had one minute left)

Q School: Session 2

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12 PAX came out to Cletus for some edumucation. Here’s what happened.

Discussion:
Why Q school? This is to help with F3 formality (uniform) across all regions so if you attend an AO in New York or Texas it’ll still be close to the same structure.

3 main topics to cover – How to Q? Why to Q? (new exciting things) Are you ready to Q?

Sample structure for warm up with some discussion:
Disclaimer, warmup, workout (the thang), Mary, CoT – 45 mins total time, get a watch. Assign a sweeper if you have a large group of FNG’s.
Bring a Flag if you plan to Q. If you don’t have one, ask site Q to bring one.

Conduct WU and have guys take turns with exercises. SSH, Good Mornings, etc.

Review during workout:
Cadence Count
Form and rep count
Know your PAX limitations if possible
Site Q duties
Q sheet, pre-blast, backblast
Exicon, backblast from other regions, winky, Co-Q

Be ready for CoT with announcements and prayer requests/praises

Thang 1: Dora  – 50 pull ups, 100 Bobby Hurleys, 150 shoulder taps with lunge walk timer
Mary
WWI’s
Pretzels
Heels to Heaven
Windshield wipers

Thanks for coming out men!
BS out

Golfing Graveside

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FNGs: None

Warm Up: Variety

The Workout:

  1. Rules: teams of 2 or 3. Must always alternate throws. Must carry your golf bag (rock) with your team at all times.
  2. Land mark target (hole) picked with rules for frisbee to hit. Must stay on South Park Grounds.
  3. At Tee off exercise is called and done I/C until all teams throw.
  4. Modes of Travel  in no particular order but all must be done before repeats. Run /Lunge Walk/Bear crawl/Min of 3 Burpee Broad jump.
  5. Hole completion – score = # of Kraken burpees. 2nd place does their score and half of team in front of them.  Max hole score 10. R/P/S breaks tie (one time)
  6. Winning team picks new hole and tee box. Losing team picks tee off exercise.
  7. Rinse and repeat and have fun.

Mary: Banana Seat

Announcements: Road Clean up, core challenge, Check Slack, Even the Odds 3/22/24

T-Claps (Recognition):

Prayer: Health, H1N1 mother-in-law and  Unspoken.

Passing the Baton

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Probably close to two years ago Fonzie and I took over as site Q’s at Possum Trot.  As one of our favorite AOs it was fun to keep it running, Qing as much as we could, and making sure things went smoothly.  Over time, and with injury, we lapsed in our duty.  It became evident that new leadership was needed so we reached out to local PAX to find potential candidates.  After a lot of searching two stepped forward, almost at the same time.  Both Stovepipe and Rubiks wanted to help lead South Wake’s original AO and felt up to the task.  YHC picked up the Q for the day and asked the two of them to be there for the official hand off.  All in all, 11 other men joined the three of us for a beatdown and the official handoff of the site.  

FNGs: None

Warm Up:

SSH x27 IC (that was the temperature when I looked when I woke up)

Windmills x10 IC

Daisy Pickers x10 IC

Imperial Walkers x10 IC

Hillbillies x10 IC

Sir Fazio Arm circles x10 IC forward and reverse

The Workout:

We started at the back corner, by the rock pile, to begin a four corners workout.  Each corner would be some sort of leg or ab workout with the exception of the first because I finally feel like I can lift a (small) rock.  

Curls for the girls x10 IC

Tris for the guys x10 IC

Rut Rows x10 IC

Chest press x10 IC

We then did a backwards mosey to the next corner, by where the parking lot met the road.  

No Surrender x10 IC

Bobby Hurley x10 IC

Star Jumps x10 IC

We then proceeded to the next corner, on the other side of the tennis courts.  We made our way there via Walk like an Egyptian.  This is a lunge walk Indian Run where everyone steps in to a lunge while the guy at the back lunge walks to the front of the line.  Once they get there everyone steps in to a lunge with the other leg while the next guy goes.  This got a little unruly at times and, honestly, took way longer than I thought but all the complaining really fed my soul.  

The next corner was abs.  We did an LBC cycle

LBC x10 IC

Reverse LBC x10 IC

Side LBC x10 IC each side.  

We did a rinse and repeat and then did a slow mosey to the next corner for some squat rounds

Squats x10 IC

Wide squat x10 IC

Feet together squat x10 IC

Two rounds of that as well and then it was a duck walk back to the rocks to do another round of what we had done before. After that we returned our rocks and went to the tennis courts.  We started with a set of calf raises.  After that, there was a lot of mumble chatter which made YCH feel like he hadn’t worked everyone hard enough so we went in to a round of suicides across the width of of the court.

Mary:

American Hammers x16 IC

Sleeping Hillbillies x10 IC each side

Box cutters x16 IC

Announcements: 

Prayer outreach with Rubiks down town Raleigh at 7:00pm

Prayer:

Bleeder recovering from surgery

 

Always an honor to lead and it has been an absolute privilege  to have led this AO.  I look forward to what new leadership will do.  

 

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There and Back Again

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With surgery on the horizon, YHC wanted to get in one last good workout before being on the shelf for an extended amount of time.  Of course that means I have to Q because it’s the only way I can make sure I don’t have to use my upper body. So, leg and core were on the menu as we gathered in the gloom

FNGs: Nope

Warm Up:

Frankenstein x10 IC

Windmill x10 IC

Daisy Pickers x10 IC

Willie Mays Hayes x10 IC

Butt Kickers x10 IC

The Workout:

We moseyed to the top of the greenway to get instructions.  We were going to do Indian runs but with three people that just sucks so we opted to just have one PAX lead the line every time.  The instructions were simple, run to light posts and do an exercise.  Repeat until we hit the bottom and then rinse and repeat all the way back up.  The exercises were:

Squats x20

LBC x15

Reverse Lunge x10

Heel Taps x20

Forward Lunge x10

Imperial Walkers x20

No Surrender x10

Hillbillies x20

At the bottom of the greenway we did 10 jump squats OYO and then went back up, going through the whole list of exercises again.

Once we finished the greenway we headed to the pavilion for two rounds of steps ups with an ab twist and calf raises.  We then headed to back towards our cars for…

Mary:

Sleeping Hillbillies x10 IC each side

Hello Dolly x10 IC

Homer to Marge x10 IC

Announcements:

IPC continues tomorrow at Sheepdog.  Sounds like it’ll be a doosey.

Prayer:

Pothole’s back issues and also him leaving for training for four weeks.  Here’s hoping he stays health and his M is able to hold down the fort while he’s gone.

YHC is having surgery to repair a torn bicep on Monday.  Pray for quick recovery and my M as she tries to deal with all the crazies here at home on her own

 

Honored to lead.  I can’t wait to get this surgery done and get recovered and healed so I can actually get back to working out with you guys on the regular.  I miss these mornings.

 

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R4TJ 5 Year

R4TJ 5 Year Anniversary – “What we experienced this moanin’ was sum gud ole fashion fun”

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Nine men got stronger on the BEST HILL TRAINING ROUTE EVER. After 25 fast side stradle hops in cadence, we took off. Across Main Street, right on Milpass, left on Crossway, up to Creekvista. Batboy and Flop arrived first and started running the elbow. On this route originated by Wild Turkey, the “elbow” consists of running down Creekvista, running back up, then running to the bottom of Crossway, then running back up to Creekvista. Rinse and repeat as many times as possible before converging for the run back to the flag.  

I got hooked on the elbow last week with Sunshine’s Q. This is the kind of run that is exhausting and exhilarating all at the same time. Everyone ran strong and pushed each other–just like last week. But, no trips this week. Two last week. No “knee-matomas” either. 

Glad to honor the 5-year anniversary of F3SW’s original mid-week run. Thank goodness one of the Original Gangstas @U.T.I. joined us at COT. UCrain told us all about it. Started with his Blue Ridge Relay team looking for a mid-week run. Went to HS Run Club, found very unsatisfying. Got headlocked, I mean, realized they were Freed to Lead and started their own Area of Operations (AO). UTI and Lipstick were site Qs for the first year or so, then @Redenbacher took over for the next four. Red used to wear his DOT approved safety vest. So glad that he broke down this barrier, now I’m proud to wear one. Shout out to Red by wearing my vest in the snap. 

In the end, TomTom declared, “What we experienced this moanin’ was sum gud ole fashion fun” And so it was! It was an honor men.

Flag planted, warmups, run, COT, snap, backblast, done.

Bring back the HC! 

5 Year Anniversary Q – Gamecock gave ’em 9 inches when they really only needed 6

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5 years ago yesterday I came out to Kenny’s Grave for the first time at the behest of my friends Yosef, Slots, and Wrangler.  We ran to the AO where I then got my ass handed to me for 45 minutes.  I came back though the next week.  And every week after that for some time before I decided to venture out to other AOs and explore more of what South Wake had to offer.  It will sound like hyperbole but it’s not; it was life changing.  I’m thankful for every post, ever Q, and every PAX in the last 5 years and I’m looking forward to the next 5 as well.

Being that my first workout was so memorable I looked up the backblast from that beatdown (It’ was Kenny Grave’s 2nd workout post-resurrection) and tried to emulate it as much as I could, modifying only because of my shoulder injury.  We ended up with a lot of sweaty dudes at the end and I think everyone “enjoyed” themselves.

FNGs: None today

Warm Up:

Lap around the track and to the basketball courts

Squatted seal claps x20 IC

High knees x20 IC

Windmill x10 IC

Daisy Picker x15 IC

Imperial Walker x16 IC

Hillbillies x10 IC

The Workout:

We paired up and went to the corner of the court for partner hops.

Partner 1 was on their 6 holding 6 inches while partner 2 did side hops over their legs.  Two round of this.  At one point someone complained that Gamecock was giving 9″ when they really only needed 6″.  Sounds like a personal problem.

After those two rounds we did Superman broad jumps around the court.  5 pax laid down and held superman while the other man did broad jumps over everyone.  Once he was done he got down and the last man started jumping.  We did this for one full lap around the basketball court.

After that we moseyed back to the parking lot and got in two lines.  Three rounds were done where one man from each line made their way up and back across the parking lot while everyone else was doing AMRAP exercises.

Round 1 – Duck walks and AMRAP squats

Round 2 – Lunge walks and AMRAP LBC

Round 3 – Backwards job and AMRAP reverse lunges

Finally over to the pavilion to do one set of 10 box jumps and 10 step ups with each leg.  We had to cut this short due to time.

Mary:

Back to the flag to do

Protractor

Exaggerated LBC x10 IC

Homer to marge x16 IC

Announcements:

Backpack collection for foster kids – See Abe’s posts in 3rd F channel.  We’ve closing in on our 150 goal

Warbucks is gathering donations to take to UNC in celebration of his son Maddox.  He has posted an Amazon wishlist in 3rd F and will also take monetary donations.  Reach out to him for more info.

Prayer:

Phew, there were a lot today so forgive me if I forget something or someone.

Banana Seat who is recovering from illness

H1N1’s daughter who is learning to drive.  Today is day 2 so clear the roads in FV.

Finkle’s wife has a job interview

Finkle’s project manager at work who is under a lot of stress due to contract stuff.

Finkle’s 2.0 traveling from Mexico to Texas

I know I’m missing some so my apologies for that.

 

The last 5 years have been a joy and I truly have enjoyed all of it, mostly because of all of you.  I can’t wait to see what the next 5 bring.

 

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