Tag Archive for: 16-bit

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

/in /by

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.

 

010000

Snatch is a favorite

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A little uncertainty heading into the workout with the health of the Q’s shoulder. No injury, just sore after jabbing a needle into it. Apparently there was some interest in Yoga, but no one spoke up so we relocated some weight.

FNGs: None
Warm Up: Sir Fazio Arm Circles, Good mornings, SSH, Imperial Walkers, Hillbillies
The Workout: Consisted of building on previous exercises and creating a flow.
Tabata style: 45 on, 15 off for 9 minutes, alternating the exercise every minute.. 3 sets of 9 minute workout
Set 1: Clean, Kettlebell Swing, Merkins
Set 2: Clean & Press, Snatch, Jump Squats
Set 3: Clean & Press & Lunge, Snatch & Squat, Burpees
Mary: Stretching and finish with have a nice day
Announcements: Long Ass Run, Bacon doing Goggins Challenge, Update to Freed to Lead (What’s your story)
T-Claps (Recognition):
Prayer: Docs Daughter, Norm’s daughter and family, A client of Dahmer. YHC took us out

100% Satisfaction Guaranteed at PT

/in /by

FNGs: none

PAX: @Cancun, @16-bit, @Sprinkler, @Teachers Pet, @Endo, @Finkle
Warm Up: Mosey around the tennis courts with but kickers, high knees and others.  Followed by good mornings, daisy pickers, SSH’s, toe touches, and Frankenstein’s
The Workout:

Event 1: Parking Lot Extravaganza

During this event we did a moving exercise to the next parking space and followed it up with another exercise building up to ten reps.  First round was ten parking spaces traveling by a plank position and typewriter to the next space then a merkin.  RR till we did ten merkins.  Next we did a lunge walk followed by squats.  Then bear crawled foll0wed with mountain climbers and back to starting position with lunge walks again with lbc’s.

Event 2: Upper body nonsense…

In pairs we each picked out a rock of your choice then one partner starting on the long side of the road along the tennis courts ran with their rock to the next corner and back.  Meanwhile the other partner did as many reps of the prescribed rock exercise given by YHC.  We started with curls for the girls, then triceps extensions, rut rows, bus drivers, and ending with overhead presses.

Mary: We got rid of the rocks and mosey over to the tennis courts for Mary and COT.  We did a quick round of balls to the wall and then some shoulder taps to get us started off right.  Next, everyone got on their 6 for some abs.  We did flutter kicks, Freddie Mercuries, E2K’s, and Outlaws.
Announcements:
T-Claps (Recognition): Good to have @16-Bit back out with us!
Prayer: @Norms family dealing with Covid.  Praying for a quick recovery and the stop the spread within house. @Cancun ‘s son is starting a new private school.  @Finkle led the prayer.

Do You Even Lift Bro?

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Sometime in the prior week YHC got the idea to bring out the deadlift bar to Captain Caveman and pair each pax’s reps with reps on the mace. This format also fits well for Crazy Ivan – maybe it’ll make an appearance there.

The pre-blast mentioned lifting but didn’t quite give pax an idea of what to expect. Waking up early for EC yoga YHC decided to bring enough weight for reps of 135 and 185 thinking that 135 might be a bit too light. The sad news the day before about Daft Punk set up our play list and put the number 28 into play at various times too.

Yoga happened (thanks Dawg, Emeril, & Redenbaucher) and the cars began to roll in.

FNGs:

None today unfortunately.
Warm Up:

SSH x28 IC (In Cadence)

Daisy Pickers x10 IC

Good Morning x11 on my down/up

Sir Fazio Arm Circles x10 forward/backward – keep arms up through spinal rotation

Seal Clap x10 IC

Overhead clap x10 IC

Chinook x10 IC

Windmill x10 IC

Spinal Rotation x10 IC

The Workout:

1 pax on the deadlift bar counts reps. All other pax perform exercises based on those reps/timing – exercises stayed constant for 5-6 pax worth of deadlifts on the bar and included:

  • Deadlifts – alternating between two-legged and single-legged
  • Ballistic curls
  • 360 swings
  • Pendulums

Wiggly made it clear from the beginning that 135 was too light. We had multiple 30+ efforts, a few 50s, and one 60.

For the round with 185 we kept it more reasonable but still very impressive – 3x 30+ rep efforts.
Mary:

Ditch the mace

Absolution (groiner, down to chill cut, plank jack, up to standard – 8 cadence count) x11 IC (28 just wasn’t going to happen)

Boat / Canoe on my out/in – 28 total

Crab Cake x28 IC

Break Dancer x28 IC

Yoga – lots of forward fold to stetch those backs out
Announcements:

Write your back blasts!
T-Claps (Recognition):

Cancun – guy is killing it

Dawgpound – dude is strong

McNugget – picking up way over his body weight this morning

16-bit – getting back out into the gloom while on IR
Prayer:

Pumpkin Spice’s friend Mike’s family. Sadique (young man that Pumpkin mentors)

There are plenty of not stupid people apparently…

/in /by

PAX: Steamboat, Buford, Dawgpound, Tetanus, Tush, 16 Bit, Pikachu, Wahoo, Koolaid, Spinman, Midget for Life, Moped, Emeril, Pipes, Super Spreader, Chaps, Dahmer, Pots, Pumpkin Spice, Wiggly, Snap

Apparently this one never published, was stuck in Drafts folder.  Oh well, better late than never.

Weather called for rain and cold this morning, Crazy Ivan was the only option with a roof over your head so I decided to make a call to divide the ranks into stupid and not stupid.  21 showed up so I guess there still hope for F3 South Wake.  Or maybe we’re just the weak ones…  Regardless, I was happy to work hard and stay dry this morning!

FNGs: None
Warm Up: Mosey around the lot and then SSH, Sir Fazio, Frankenstein, daisy pickers, windmills, and mountain climbers.
The Workout:

Stairs and Sharing: We partnered up and one Pax ran up the stairs while the other worked on curls for the girls, triceps extensions, squats, and LBCs with a twist.  Partners switched off until they had combined for 100 of each exercise.

Grumbling Legs: We went halfway down the parking lot with front lunges and finished the lot with side lunges.  Then came back halfway with side lunges the other way and finished it with back lunges.  It wasn’t a popular one especially since the kettlebells came with us.

Tabata: 30 secs on, 10 secs off.  3 sets of halos, figure 8s, deadlifts, and Midget love handles

Mary: Midget cookie pouches, boobity boobity with a 6″ hold, plank rows, pickle pounders and a 90 second plank with shoulder taps, nipplers, and mountain climbers mixed in.
Announcements: Monthly Challenge
Prayer: Fumunga just had surgery, and friends struggling with Covid.

Many Hands Make Light Work

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YHC arrived at the AO at 5:27 to find one other vehicle in the parking lot.  Two other PAX arrived on foot.  No one identified as the Q so the decision was made that we would share the responsibilities.  If everyone took about 8 minutes we would get through the workout in just the right amount of time.  YHC took warm up and the first round, Double D went second, Spoonman took 4rd and Sparky brought us home.  Mary, along with other regular PAX (*cough*Sprinkler*cough*) figured it was too cold out this morning and didn’t show.

FNGs: None

Warm Up:

Lap around the soccer field and then circled up near the tennis courts for:

Good morning x10 IC

Windmill x10 IC

Daisy Picker x10 IC

Sir Fazio Arm Circle x10 IC forward and reverse

SSH x20 IC

The Workout:

16-bit Q:

YHC led us to the parking lot going down the hill for one of my new favorites, the crab boil.  We crab walked 4 spaces and did crab cakes x10 IC, crab walked another 4 spaces and did crab humpers x10 IC, and then the last 4 spaces and finished with crab jacks x10 IC.  We then did a round of 10 dirkins on the curb, 10 squats, 10 irkins on the curb, and 10 lunges IC.  After that it was a crab boil back up the lot.  When we reached the finish the Q was handed off to whoever wanted it next.  Double D was the first to speak up.

Double D Q:

Utilizing the same parking spaces DD called instructed us to bear craw two spaces, do one merkin, bear crawl another two spaces, do two merkins, etc.  Being there were 12 lines we ended up  with 6 merkins at the bottom.  We did a set of monkey humpers and then started our way back up the lot, this time replacing the merkins with burpees.  Once those were (begrudgingly) done we were led down to the round-about where we did a set of Jack Webbs start at 1:4 and finishing at 6:24 (merkins:air presses).  After that the baton was passed to the next volunteer, Spoonman

Spoonman Q:

We were split in to teams of two and were told that each team needed a rock.  Once rocks were retrieved we made our way back to the base of the parking lot.  Instructions were given.  Partner one would work on 100 goblet squats while partner two ran to the stop sign and back.  After the squats were done we did 100 overhead presses and then 100 triceps extension.  Kind of like a Dora.  Once done the rocks were returned and we handed it off to our last Q, Sparky.

Sparky Q:

We moseyed up to the pavilion at the top to do some legs.  The plan was to do four sets of leg exercises but, unfortunately, the clock only gave us time for two.  Each set consisted of step ups x20, calf raises x10 IC, 60 second people’s chair, and 60 second plank.

Mary:

She fartsacked

Announcements:

Double D guaranteed a great time on Wednesdays at School House in Garner at the Garner Senior HS.  10-20 men followed by a free breakfast.  How can you beat that?  If you have a free morning make your way our there and see what they’re up too.

T-Claps (Recognition):

All the men today for stepping up while being put on the spot to make up part of the workout.  It worked really well.

Prayer:

Double D’s mother-in-law who is going through the late stage of dementia and their family as they go through these tough times.

 

It was a great morning and a great start of the week.  It’s amazing what we can do when we work together.  Also, men, reach out to those guys that you know of that we haven’t seen in a while.  During some talks afterwards some old names were brought up that were followed by “man, I haven’t seen that dude in forever.”  Find out what they’re up to and get them back out.  They may need it more than we know.

 

010000

Frenchie’s Worst Nightmare

/in /by

FNGs:n/a

EC: Farva solo EC with the monthly challenge

Warm Up:pretty standard warmup with side straddle hops, good mornings, fozzy arm circles, and Michael Phelps.

The Workout: As I called the mosey to the rock pile Frenchie realized I had the Q, which is apparently his worst nightmare.

Grab a reasonable sized rock and partner up for this Dora style 100 rep challenge. We did several rounds of 100 rep rock work while the partner was in a static hold, and 1 minute of cardio in between sets. Sets included curls for the girls, tricep extensions, Ruh rohs, squats, and ground pounders. Partner with work included plank with rock, crab hold with rock, Supermans, and rock spanks with a few being repeated. 1 minute recovery sets included jump rope(fancy if you’re Gump), mtn climbers, Wonder Woman jets, with some repeated.

After that was completed we went to the wall for nonstop 11’s of bttw and wall sits in cadence.

Mary: 10 solid minutes of around the circle 10 counts of exercises, ending in 10 burpees oyo(he clearly didn’t know the rules at GP)
Announcements: Wrightsville and other runs coming up. Fuquay rotary club opportunities, holly springs opportunities to work with youth on outdoor guy activities that don’t have fathers at home.
T-Claps (Recognition): Frenchie for making it through my workout AND calling me out at the end for it not being hard enough.
Prayer:Sanity, the country, struggles at work and home

It’s only 5 more burpees

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FNGs: none
Warm Up: Mosey around the tennis courts and came back to do a round of good mornings, daisy pickers, Sir Fazio Arm circles f/b, Michael Phelps, tri-cep stretch, shoulder stretches, and Frankensteins all in cadence ten count.
The Workout:

Event 1: It’s too difficult…lol

Starting at the first parking space we bear crawled to the next and did a merkin.  For a total of 10 but each time we come to another parking line we added a merkin building up to 10 merkins.  The last ten parking spots we did a typewriter or side bear crawl if there’s such a thing and then lunges both legs equaling one up to ten.  To top it off and keep the blood flowing we did 20 SSHs in cadence.

Event 2: Mosey to the rock pile and we did three rounds of 10 each: overhead press, tri-cep extensions, curls for the girls, and bus drivers.  Between the 2nd and 3rd set we did a round of seal claps to let our fingers thaw and get the blood flowing.

Event 3: Lucky number 20 – using a fantastic gift from my M we rolled the cube of exercises starting with 20 burpees, 20 jump squats, 20 merkins, 25 lbcs, 20 SSHs, and 1 minute plank hold.

Event 4: To finish it off we did a round of tennis court suicides with a sprinkling of exercises in between two rounds.  This one provoked a little bit of mumblechatter!

Mary: We did round robin style with @Pots and @Sprinkler both voicing for 5 more burpees which brought our count to 30 burpees for the morning.
Announcements: Hilltop Needmore food drive ruck coming up in a couple weeks.  Date will be posted soon.  Also, trash pickup being led by LED (can’t remember date/time/place).
T-Claps (Recognition): @Norm and @Martini for EC
Prayer: For our country, @Norm and family traveling to FL.

Thanks for the Memories

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Today’s workout was made up of a lot of old memories.  When I first started F3 I only ever posted at Kenny’s Grave, back when it was just resurrected and Banana Seat was the site Q.  In those days the agility ladders were quite often present at the AO.  Eventually I ventured out and Possum Trot was my second stop.  Two things are conjured in my mind when I think of that AO, the HILL and Christmas trees.  On my first or second post at PT there was a mountain of Christmas trees in the parking lot and Dead Bolt had a workout planned that involved dragging them across the parking lot several times and all I can remember was how good it smelled.

So, with all of those things floating around my head I set out to incorporate as much of it as I could in to today’s workout.

FNGs:

Nope

Warm Up:

Lap around the tennis court and then circled up for:

Sir Fazio Arm Circles x10 IC forward and reverse

Imperial Walkers x10 IC

Hillbillies x10 IC

Daisy Pickers x10 IC

Frankensteins x10 IC

Windmills x10 IC

Leg stretches right over left and then left over right

SSH x20 IC

The Workout:

Mosey to the base of the hill where YHC had set out two agility ladders.  The instructions were easy.  We were doing an old school Dora of 100 merkins, 200 LBCs, and 300 squats.  While partner 1 was doing the exercise partner 2 was traversing the ladder, running up the hill, doing 5 dips on the guard rail at the top, coming back down and back through the ladder and then passing the torch.  Each lap through the ladder was different:

1st – quick steps forwardd

2nd – quick in and out down the side

3rd – bunny hop

4th – bear crawl through the ladder with hands in and out

We started back at 1 when we got through 4 laps and kept going until we were done.

Once both groups were finished YHC grabbed the lone Christmas tree in the lot and dragged it to the end of the agility ladders.  An exercise was called for everyone to do while one PAX went through the ladder, grabbed and dragged the tree to the other end of the parking lot, did 10 merkins, dragged the tree back, and went through the ladder again.  When he got back he called out the next exercise while the next guy in line did the dance with the tree.

After one rotation through we mixed it up by replacing the merkins at the end with 5 burpees.  You also had to choose another mode of travel through the ladders this time and if you chose to bear crawl it you could skip the burpees (the bear crawls through the ladder was punishment enough).

Mary:

We almost didn’t have time for Mary but did manage to pull something off.  Luckily a lot of the exercises called during the Christmas tree part of the workout were core exercises so I didn’t feel too guilty.

Low slow flutter x10 IC

Box cutters x10 IC

Announcements:

There is a new monthly challenge and a corresponding Slack channel to go along with it #montlychallenge for accountability.  This month is 100 hand release merkins, 150 squats, and 200 LBCs.  These are to be done OYO or as EC.

T-Claps (Recognition):

Finkle for being the only one to choose to bear crawl through the agility ladder.

Prayer:

Scrapple and his family recovering from COVID.  Also for his knee issue which will hopefully be getting sorted out later this week as he gets off of quarantine

Sprinkler’s neck

Yosemite’s shoulder

 

Thanks guys, this was fun.  I appreciate everyone of you for coming out and starting your day with me.

 

010000

Ultimate Bloodbath

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Your YHC led this bloodbath 232-4 (OK,  it was all fantasy in my head as we did not keep score). 23 PAX joined in some Ultimate fun. It was good to have several PAX that had never played with us out there. Thanks for letting me “lead” (and I use that term lightly)