Tag Archive for: 16-bit

18 STRONG at The TRAIN!!

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FNG: Nope

Warm-Up: Good Mornings 15 IC, Side Straddle Hop 30 IC, 5 Burpees OYO, Fazio Arm Circles 10 IC forward & back, Seal Claps, Overhead Claps 15 IC

Workout: Split into 2 groups and Indian Run to Parking Garage and completed a lap around lower level. Split Group 1 & 2 on each side of parking spots. Each PAX was instructed to get on a white line. Started with 1 Merkin on white line and slide over to next space for 2, back to the left for 1, then back right for 3 until we reached 5.

Next was a bad idea Bearcrawl Burpee Indian Run. The Pax in rear had to pass everyone until they got to the front where they completed a Burpee. We did this until we ran out of real estate in parking lot.

Stayed in 2 groups, Group 1 ran the stairs to the top for 5 burpees while group 2 was doing AMRAP big boy sit ups. Repeated 3 times except changed top floor to Merkins and bottom floor to squats.

Then we got out of the stifling parking garage and went to the top floor.  Guantanamo’s 2 rounds and then we split up in groups again. Opposite ends of parking garage PAX was instructed to 30 IC Crab Jacks while the other PAX 30 IC Lunges. Moseyed and swapped ends. Repeated except not IC. Ikachu

Moseyed back to humidity and pollen infested parking garage. We then BTW and peoples chair with each PAX counting to 10 except last round of 20 IC.

Fellowshipped run to parking lot.

Mary: Low-slow-flutter, downward dog, various stretches, superman, Have a Nice Day

Announcements: See Slack

T-Claps: All who EC’ed, to many to name.

Prayers: Quivers Co-workers, Fonzie mother-in-law awaiting on Good News hopefully, Pikachu and his wife trying to have a baby.

 

Honor to Lead Gents!!

Brand New AO > Tequila Sunrise (F U-Turn)

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We are pumped to introduce the newest AO in SouthWake: Tequila Sunrise! Martini and YHC have been talking for a few months about the need for a Fuquay run/ruck AO on Saturdays as an alternative to driving to Holly Springs for U-Turn. So it’s basically and Fuquay U-Turn – hence the title of this BB. Where you thinking it meant something else?? If so, I’ll try not to be offended that you would think so little of us.
The AO name was inspired by an impressive sunrise we had the privilege to witness as we came out of Fleming Loop and made our way to South Park. T-Claps to Dauber for bringing it to everyone’s attention.
Starting at Fleming Loop, the standard route takes us by South Park (Shout out to Kenny’s Grave), left on Main Street through downtown Fuquay (right past Stick Boy), stay left on Wake Chapel (shout out to Possum Trot), left on Broad Street, left on Wilbon/Judd Parkway, and stay on the new section of Judd which takes you back to Fleming Loop Park. For the 3-mile option, turn left on West Academy St. right after passing Stick Boy which takes you back to Fleming Loop.
This route has a couple of benefits: first, it’s pretty simple which makes it hard to get lost on the route. Second, it front-loads the hills in the first half of the run. No one likes running hills at the end of a run.
There are lots of possibilities for different routes (and 2nd F locations) so we will likely switch it up from time to time.
3 PAX came over to Stick Boy for 2nd F: Martini, Finkle, and YHC.
Big T-Claps for the 9 PAX helped initiate this new AO. Come out and join us next week!

FNGs: None

Warm Up:

SSH x20 IC
Daisy Pickers x10 IC
Frankensteins x10 IC

The Workout:

5+ miles (Great job picking up the 6!)

Announcements:

May Challenge

T-Claps (Recognition):

See above

Prayer:

Fumunga is a dad! Prayers for his wife and new baby and for rest.

Gump – recovering from Covid

Dads and 2.0s Back in Action

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Emeril’s Rest Day

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While Emeril took the day off in order to burst into the May challenge, 7 PAX got stronger swinging a kettle bell.

FNGs: None
Warm Up: Jog around the parking garage (high knees, butt kicks and side shuffle), good morning x10, sir fozio arm circles x10 forward and backwards, seal clap x10, overhead clap x10, daisy pickers x10
The Workout:

On my count: KB Curlsx5, KB Tricepsx5, Halosx5, Figure Eight x5, Shoulder Press x5, Swing High Pull x5

TABATA 45 sec on; 15 sec off 

Switch exercise at halfway (23 sec) mark

ROUND ONE : 4X4 MINUTES

KB CURLS/TRICEPS

HALOS/FIGURE EIGHTS

SHOULDER PRESS R/L

SWING HIGH PULL R/L

REPEAT

On my count: Wonder Bra x5, Goblet Squat x5, Renigade Row x3, KB Swing x5, Snatch x3, Merkin on Bell x5

ROUND TWO: 4X4 MINUTES

WONDER BRA/GOBLET SQUAT

RENIGADE ROW R/L

KB SWING/SNATCH ALTERNATE

MERKIN ON THE BELL R/L

REPEAT

Mary: Good Morning x10
Announcements: See slack; May Challenge
T-Claps (Recognition): None
Prayer: Praise Motor Boatin’ coming out when he’s not a morning person.  16-bit’s ankle is healing well.

The tale of 2 AOs

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FNGs: None 

4 HIMs posted to GP on a dry cool morning.  YHC brought the music box and joined Shredder at the entrance to Jones to cheer on the Classic runners assuming anyone posting would see us (not the case).  16-bit and Tetanus snuck past us and started the workout led by 16-bit.   Luckily I decided to get some rock work in anyway and ran into these two mid-workout.   

Warm Up: Who needs a warm up? (well turns out I did – hamstrings burning)

The Workout

16-bit and Tetanus started without us and sounded like a good bit of rock work and crabwalks.

All together Circle of Rock: Mosey to the Rock Pile pick a rock.

3 sets of 15x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Rut Rows and Wonder Bras,

2 sets of 15X3  Rock Spanks (with and without consent), Mountain Climbers,  Rock Press, LBCs, American Hammers

1 set of 10x3ct Rockies, Box Cutters, Freddie Mercuries

COT

Announcements:  Sleep in Heavenly Peace postponed to June 12th,  New F3 Challenge starting up soon $10 entry fee.

Prayer Requests: For our country and our leadership, Bernie’s family with mother in-law passing recently. Forceps job situation to improve or change.

BB Continued

Wall of Pain: Shredder and Forceps cont.

3 sets of 10x3ct BTW with a failed attempt at Australian Ass Smackers.

My apologies for failing to realize the race was going to complicate the parking situation this morning.

T-Claps for all those who ran in the Classic – solid F3 showing: John Deer, Dusty, Norm, Abe, Dauber, Breach, Aquaman,

The Dawgpound has the Fastest Feet in South Wake

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Crazy Ivan Backblast

FNGs: none
Warm Up: SSH x 20, Hillbillies x 10, Imperial walkers x10, Daisy Pickers x 10, sir fascio arm circles x10
The Workout:  Group Exercise while 2 pax run a lap around the parking deck and then run the agility ladder. The Dawgpound showed us how fast the ladder can be done.
Mary: no time
Announcements:  Sleep in Heavenly Peace Event 4-24   8-11 am
T-Claps (Recognition):
Prayer: Prayers to be better fathers, husbands & sons. Prayers for our children as they start to return to normal

Play Ball!

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Little League!! Play Ball! #baseballgame | Play baseball, Baseball movies, Baseball memes

The town of Fuquay recently sent out an email announcing that they were starting up the men’s softball league again which got YHC’s old team moving again and working on getting the band back together. Excited at the prospect of hitting the diamond again I decided to pull out an old favorite that utilized a bat and a ball and, unfortunately this time, a lot of burpees.

FNGs:

Nope.  We barely had G’s, let alone FNG’s

Warm Up:

Quick lap around the tennis courts followed up by:

SSH x20 IC

Good morning x10 IC

Daisy Pickers x10 IC

SFC x10 IC forward and reverse

Imperial Walkers x10 IC

Hillbillies x10 IC

The Workout:

I grabbed a softball and bat from my car and we headed down to the first field going down the road.  As we closed in on home plate the instructions were given. Each PAX would take a turn hitting the ball to which we would all run to and the batter would call out a 10 count exercise.  If the batted ball hit the dirt before passing the mound we would all be assessed 5 penalty burpees.  After 3 rounds we would “run the bases” which would consist of bear crawls, crab walks, lunge walks, and duck walks, in each person’s preferred order.

I can’t remember all the exercises called but some included star jumps, squats, diamond merkins, mountain climbers, SSH, Willie Mays Hayes, and No Surrenders.   We only got through 5 rounds before having to fold it in due to time.  POTS, in usual fashion, was the last to call an exercise when it was all said and done and treated us to 10 burpees.

The total count of penalty burpees done was 45.  We were no all stars out there.  Add those penalty burpees to POTS present and the total number of burpees done on the day was 55 which, by my calculation, is about 54 burpees too many

Mary:

Back at the tennis courts we got down for:

LSF x10 IC

Reverse LBC x10 IC

Oblique LBC x10 IC knees to left and then right

Announcements:

Sleep in Heavenly Peace bed build on 4/24.  Still need volunteers and charitable donations.  Hit up YHC or LED for more information.

Prayer:

POTS’ wife gonig to the doctor for a follow up for some issues she’s having

YHC’s wife for heart rate issues she’s been struggling with

 

Always an honor to lead.  Today’s group was fun and I’d like to think that everyone had a good time.  When is it not a good time on the baseball field?  Until next time!

 

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Elite 8 Madness at Red October

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FNGs:None

Warm Up: One lap around the soccer pitch; circled up for SSH, Sir Fazio, Daisy Pickers, Moroccan Night Club, overhead claps, seal claps
The Workout: 4 PAX chose two kettle bell exercises each; completed all exercises  Rinse and Repeat 8X.

1-8 Rounds (all 8 Rounds completed)

ROUND 1-8

8 X Swings (single arm)

8 X Tricep Curls

8 X Squats

8 X Rack/Thrust

8 X Upright Row

8 X Lawn Mowers

8 X Curls

8 X Arm Thrusters

Mary:  Joined Sprinkler and Mutiny PAX on tennis courts for some burpees, stretching and H2Marge

Announcements:  No Mutiny/Red Oct next week…meet at Ting for ultimate frisbee; Eat at Jersey Mikes in FV this Wednesday – all proceeds donated to Local charity (Military in Action); Saturday 3rdF opportunity helping Gump and a new charity (see socials); Make a bed charity in April – Sign Up (See 16-but/LED)

T-Claps (Recognition):

Prayer:  Praise for Doc’s daughter surgery, should be coming home, surgery went well; Fed Ex neighbor’s kid with cancer; UNSPOKEN   Sprinkler took us out.

Honored to lead.  -Dauber

 

Crazy Ivan

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The Workout: rotation of 7 bell exercises while taking turns (OnePAX at a time) 75 pound atlas ball carry 20 feet, five burpee’s, carry the ball back
Mary: LBC, box cutters, “bring Sally up“ push-ups
Announcements: ATT long ass run last Saturday of the month.
Prayer: prayers for Docs child preparing for surgery this month. Prayers for the family and friends of pumpkin spice his friend who passed.

This was a really bad idea. Also, does it even snow in Australia?

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To address the second part of the title first, yes, it does indeed snow in Australia.  When Teacher’s Pet asked this while doing Australian Snow Angels this morning YHC was legitimately stumped.  I had never really thought about that before but a quick Google search confirms that they get most of their snow between June and August.

To the first point, yeesh, what was I thinking?  Having been recently cleared off of IR (mostly) I returned to Q at Possum Trot.  I didn’t want to over do it so I decided to reach in to the archive and find an old beatdown that I used for Containment Area since those were all mostly stationary.  I finally decided on one because it didn’t seem that bad.  Boy, was I wrong.

Today’s workout was an ab beatdown.  It was warm yesterday and YHC started to think about the pool and the beach and then also thought how I had been mostly not working out for the last month and a half so I wanted to get started on that beach body.  What I planned for was a tabata workout but it didn’t fully work out.

FNGs:

Not today

Warm Up:

SSH x20 IC

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:

Expectations with the PAX were set.  We’d start with some “warm up” ab stuff and then get in to the meat of the workout.

Marionettes x10.  These are big boy situps where you come up and reach to the left of your legs, then back down and up to the center, and then back up to the right.  A full cycle is 1.

Captain Thor – started with 1:4 big boy situps/American Hammers and went to 10:40.

It was then explained that we’d be doing tabata abs, 40 seconds on and 20 seconds off.  We’d do each exercise 6 times before moving on to the next.  The exercises were

Low slow flutter

Hello Dolly

Boat/Canoes

Gas Pumps

Australian Snow Angels

By round two of LSF I realized this might have been a bad idea.  There was some mumble chatter about not realizing we were doing 6 rounds of each exercise before moving on.  Then, about mid-way through Dolly, Shiv walked off.  YHC assumed he had just gone to water the trees and didn’t think anything of it.  A few minutes later and POTS got concerned so he went to go look for him at his truck. He wasn’t there.  After we finished the round of Dolly YHC put a pause to the workout and we went on a search mission for Shiv.  Luckily Sprinkler and I found him running up and down the road by the ball fields.  He was modifying since he was struggling with the abs.  We were happy to see him and glad he was ok.

Upon returning YHC called an audible.  We would cycle through the remaining three exercises as the tabata timer clicked down.  We got through two more rounds before coming up on time.  No one was sad.

Mary:

The whole workout was Mary.

Announcements:

Nothing came up that was of any importance.

Prayer:

Price is Right thanked us for answered prayers as he had previously prayed that an EPR rollout would go well at work and it went like butter.

Prayers for Norm and his family as they heal through COVID.

 

It was great to get back out there and lead a workout.  I didn’t realize how much I missed it until I was back out there.  I look forward to see you all again more.

 

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