Tag Archive for: 16-bit

Old School, New School, Doppelgängers, and Disappearances

/in , /by

The use of heavy music was pre-blasted by YHC today for my first kettlebell Q at Crazy Ivan.  We moved not so heavy weight a lot of reps and listened to heavy music most of the time. 13 pax showed up on another rainy and humid morning under the garage for some 40/10 tabata kettlebell work. We had 6 in attendance for EC (3 running including YHC/3 yoga) with one disappearance for the main event. Where did Emeril go???

FNG’s: None
Warm Up: SSH, Good Mornings, Sir Fazios, and Frankenstein’s with a 2 loop mosey around the deck.
The Workout: 40/10 tabata with 8 exercises planned for 5 rounds but YHC called an audible for popcorn instead of final round.  This was a great mix of pax I don’t often see, so YHC wanted to test the creativity of the group for the final round… they did not disappoint!

4 Round Exercises were: Halos, Clean/Jerk/Press, Kettlebell Merkin, Swings, Midget Love Handles, Goblet Squats, Figure 8’s, and Lawnmowers.

The playlist stayed heavy throughout. At one point, the Dawgpound asked if a Metallica song was Godsmack.  The pax corrected him and went on to say that the song was new school Metallica (if by new school we mean 1997). Fonzie then says, “man, if that’s new school we should put on some Hanson or the Monkeys.” Playlist eventually turned to a lighter track with the  Foofighters that the Dawgpound guessed correctly followed by a 16-bit comment of “this playlist is kinda psychotic”. YHC responded, “yeah I know   I like it!” At the same time YHC mentioned that Boy George is a doppelgänger for Dave Grohl of the FooFighters.  Apparently, Boy George Has heard this before.  Then some actual old school Metallica Seek and Destroy came on.  Now that’s 1983. Of course, 16 bit says, “isn’t it all really old school nowadays?”   Good point.

Audible called to popcorn for pax to call 15 reps of anything including Mary moves. Exercises were: kick throughs, 2 rounds of Midget Cookie Pouches, standard merkins, 6 inches, LSF’s, Shoulder Press, Boobity-Boobitys, H2Ms, chest presses, LBC, and of course Lucky Charms calls burpees to just about blast us out!

Mary: Box Cutters, Pickle Pounders
Announcements: Sign up/pay up for the RUNE. Some guys are heading out at 0630 from Hilltop Needmore Park on Sunday for some adopt the highway action.
T-Claps (Recognition): LED for picking up YHC’s shovel flag as the blasting rain was coming in…good lookin’ our!
Prayer: Pax with moms in Hospice including Pablo’s family and Martini. My daughter Julia.  Thanks for letting me take the lead today fellas!

Just Like Gonorrhea

/in /by

After months of Qing and not being able to move I made sure to incorporate lots of movement in to my return to Qing outdoors.  Over two miles were put in during the course of the workout.  I had also thought of several names for this backblast, going back and forth between several because I wasn’t able to land on my favorite.  Ultimately it was Forceps that gave us what you see here today.

FNGs:

None

EC:

LED, Norm, Fonzie, FedEx

Warm Up:

Mosey up over the hill to the parking lot of the shopping center on the other side.  Circle up for:

SSH x20 IC

Good Morning x10 IC

Windmill x10 IC

Squatted Moroccan Night Club x10 IC

Imperial Walkers x10 IC

The Workout:

We moseyed to the sidewalk leading back up the hill and lined up for Walk like an Egyptian.  This is a lunging Indian run type deal where the PAX line up and lunge forward while the one in the back lunge walks to the front.  When he gets up there everyone takes a step to lunge with the other leg and the next guy goes.  The plan was to do this all the way up the hill.  This is where we got our backblast name, as everyone started to talk about the burning in their legs.  The hill was longer than I remembered so after about 60% of the climb I called an audible and we ran up the rest of the hill.

We crossed the bridge and did a bear crawl Indian run down the hill to the entrance of the park.  From here we took a quick jaunt in to downtown Varina and to the mural wall where we lined up for BTTW.  Each PAX counted to 10 as we held it up there.  This parking lot didn’t have the necessary number of curbs so we crossed the street to the small parking lot in front of the Brickhouse.

Each PAX grabbed a parking spot with a curb to put their feet on and did a dirkin.  We then crab walked across the parking lot to the opposite side, put our feed up on the curb there and did two dirkins.  Back across for three dirkins.  We were supposed to go to 13 but a quick look at the watch told me that we weren’t going to have enough time to get everything in that I wanted to if we went to that, so we stopped after 5.  I don’t think anyone minded.

Back at the park we partnered up for some B.L.I.M.P.S.  Partner one started a slow mosey while partner two did 5 burpees and then ran to catch up to his partner who then stopped and did 5 burpees of his own.  This then went to 10 lunges, 15 imperial walkers, 20 merkins, 25 plank jacks, and 30 squats.  Again, due to time constraints we stopped after P but LED insisted that we needed our squats so we circled up and fired off a quick 30 count of squats all together.  After that it was off to the tennis courts for…

Mary:

Circled up for a LBC circuit.

Regular LBC x10 IC

Reverse LBC x10 IC

Knees down to the left LBC x10 IC

Knees to the right LBC x10 IC

Announcements:

Sunday morning the first Adopt-A-Highway cleanup is taking place on Hilltop Needmore road.  We’ll be working on a 1.67 mile section of the road.  LED will have bags and vest and potentially gloves but please try to bring your own.  2.0s over 12 are welcome according to NCDOT regulations.  Information is on Slack and you can always reach out to LED for more information.

Prayer:

Norm took us out this morning.

Prayers for Mr. Terrific that his job interview goes well today.

Martini’s mother who is in her final fight with cancer.

All of the people affected by the virus, either those that are sick, those on the front lines helping fight it, those helping keep us all running, those who’s jobs are affected by it, and anyone else who has been waylaid in some sort of way by it.

 

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Beach Bods

/in /by

Summer is drawing near, right?  There’s at least some chance we’ll be out by the pool or on the beach, right?  Might as well get ready for it even if we’re only seeing ourselves in the mirror or hopelessly trying to show off to the M who, lets face it, hasn’t been impressed for some time.

FNGs:

Not today

Warm Up:

SSH x20

Good Morning x10

Sir Fazio Arm Circles x10 forward/reverse

Frankenstein x10

Imperial Walkers x10

Hillbillies x10

The Workout:

Focus on the torso, that was the name of today’s game. Upper body and abs.  The plan was for more but time is a thing and a thing we ran out towards the end.

Jack Webbs were the starter.  Started with 1:4 and worked up to 10:40

Next was a tabata style ab workout.   We did 6 rounds of each exercise, 40 seconds on and 20 seconds off.  The exercises were:

Low slow flutter

Gas Pumps – start with your legs up in LBC position, lower them down to 6 inches, and then bring them back up

LBCs

Dr. W – This is a “fun” 8 count exercise.  You start on your back with you legs out like you’re doing LSF.  Count 1 and 2 are to open and close them like you’re doing Dolly.  Count three is raising them up to 45° and count 4 is opening them up again like Dolly but higher.  Count 5 and 6 is sitting up and reaching through your legs and then coming back down and lastly counts 7 and 8 are bringing your legs back together and lowering them again.

Crab Crunch – Start in crab position and bring one elbow up to meet the opposite knee.  I made these up and decided I don’t like them, they didn’t seem very effective.  I also typed crap instead of crab each time I tried typing it earlier in this sentance and I think that was my unconscious self trying to tell me what I thought of them.

Mary:

Kind of backwards today.

Squats x20

Lunges x10 IC

Announcements:

RUNE challenge.  This is South Wake baby, of course its a running challenge.  Check the pinned message in the 1stF channel in slack.  Two teams will be drafted by those who put their names in the hat and their collective miles ran during the month of June will determine the winning team.

Prayer:

Continued prayers for Pumpkin Spice and his family as they try to help Sadiq get back on his feet and find a more permanent home. Also prayers for Pumpkin Spice’s new small group that is studying Revelations.  We talked about how that book might be the most popular among non-Christians as its probably the most non-bible like book of them all, what with it being doom and gloom and apocalyptic.   A chance to actually sit and study the book should prove insightful and bring a new appreciation to it.

Almost Twice

/in /by

I had actually planned this workout two Fridays ago and did half of it solo before logging off to do some yoga.  I thought to revisit it this past Friday but I was solo again and just did a full workout worth of yoga.  Today I was determined to share it with someone.

FNGs:

Almost but not quite

Warm Up:

SSH x20

Windmill x10

Daisy Picker x10

Good Morning x10

Imperial Walker x10

Hillbillies x10

The Workout:

Two Dora’s were planned but not the kind where you partner up.  These were solo, meaning each of us did 100/200/300 reps of each exercise.  We did this by doing 10 sets of 10/20/30 of each exercise.

The first routine was

100 irkins

200 step ups

300 squats

After this we went in to our second routine.  Unfortunately we were only abet to get through 8 rounds so it came out to:

80 lunges

160 LBC

240 SSH

Mary:

We saw her enough during the 2nd Dora

Announcements:

Nothing new.  Check Slack for all the latest

Prayer:

Continued prayers for the young man Sadiq whom Pumpkin Spice has been housing for the past few weeks while trying to find him a permanent home.  Prayers for YHC as I have to lay off more people at work

 

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Just another manic…wait, what day is it?

/in /by

Another beautiful morning in the garage.  All this working out in there reminds me I really need to sweep it out.  Chill cut planks and chill cut plank jacks this weekend have pieces of mulch and rock stuck in my forearms, possibly forever.  I don’t typically wear gloves when doing this because its a garage floor and not the Possum Trot parking lot but, man, I really need to clean this.

FNGs:

None

Warm Up:

SSH x20

Good Morning x10

Daisy Picker x10

Sir Fazio Arm Circles x10

Seal Claps x10

Imperial Walkers x10

Hillbillies x10

The Workout:

Today was some tabata style work, first focusing on our legs and then on our shoulders/upper body.  We did two rounds of two exercises, 40 seconds on and 20 seconds off, rotating exercises.  For example the first set was squat hold and squat jumps so we did a 40 second squat hold, rest for 20 seconds, AMRAP squat jumps for 40 seconds, rest for 20 seconds, and then repeat that and then move on to the next set.

2x Squat Hold/Squat Jump

2x Star Jump/Sumo Squat

2x Lunge/Reverse Lunge

2x Squat/Speed Skaters

Bolt 45s – did these as a burn out for our legs before moving on

Upper body and shoulder work consisted of:

2x Plank Hold/Merkins

2x Single arm plank (alternating)/wide grip merkins

2x Chill cut plank/Carolina dry dock

2x Air presses/Overhead claps

Mary:

WWII x20

Freddie Mercury x10

Homer to Marge x20

LSF x10

LBC x10

Announcements:

None really.  It’s good to see the 1st F channel in slack alive again as well as reading all the backblasts.  It’s adding some normalcy back in to everything.  Also be on the lookout for virtual races.  Most of the stuff we’ve all registered for has been cancelled but there are lots of virtual options popping up almost daily.

Prayer:

Abe’s wife who has an  interview today

My job and the stress involved in having to do another round of layoffs

Pumpkin Spice’s friend Kathy who lost her battle with cancer on Monday morning.  Pray for their friends and family and especially her husband Allen who has to deal with the loss of his wife.

 

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The Deck of Death

/in /by

Another beautiful day on the inside of my garage.  It was chilly when I first got out there but things heated up quickly.

FNGs: Nope

Warm Up:

Windmill x10

Daisy Picker x10

Frankenstein x10

Butt Kickers x10

Moroccan Night Club x10

Imperial Walker x10

Hillbillies x10

The Workout:

The Deck of Death made another appearance today.  It’s a Containment Area favorite because its easy to set up, is stationary, and can consume most of the time.  It’s not a standard deck (I load it with some extra high value cards) but it makes us work.  Numbers counted for what they were, Jacks were 11, Queens 12, Kings 13, and Aces 14.  Today’s combination was:

Hearts – Chillcut Plank Jacks

Diamonds – Diamond Merkins

Spades – Side Straddle Hops

Clubs – Zebra Butt Kickers

Joker – 5 burpees and shuffle it back in to the deck

Mary:

American Hammer x15

LBC x10

Side crunch LBC x10 each side

Low Slow Flutter x10

Homer to Marge x10

Pickle Pounders x10

Announcements:

Nothing new.  Check Facebook and Slack for anything new.

Prayer:

Continued prayers for Pumpkin Spice and his family as they care for a young man who lost his family due to gun violence. They are searching for another family to take him in on a more permanent basis.

Prayers for all of us as we continue to deal with the stay-at-home orders and the stress of all the kids at home and everything else we’re all dealing with.

 

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Coupons in Containment Area

/in /by

FNGs: none

Warm Up:  Woke up with less than 4 hrs of sleep, restless night.  I’ll pay for it today.  Got in the garage and backed out M’s car.  Set up my coupons:  I had a cinder block and 20-25 LB dumbbells.  Pre-blast requested PAX to bring a rock.  Individual PAX asked if they could substitute – sure.  Weather was in the mid 40s outside the garage; it was over 60 inside.  Initially closed the garage door and then opened it back up.  It got hot after the warmup.  Exercises included, good am, Daisy Pickers, Don Quixote, Fazio am circles (F/B), overhead claps, seal claps, hillbillies, Imperial Walkers, and Side straddle hops.

The Workout:  The idea was simple:  conduct three different exercises using your coupon.  Initially 5 cc for each exercise.  Increase to 10 cc.  Then ladder down back to 5 cc completing the first set of exercises.  Funny things happen when you are Qing on-line:  forgetting  counts, forgetting order of exercises, etc.  I missed not hearing the PAX calling out numbers and sometimes the loudness of PAX; this is very motivational when you are live/in person.  THIS IS NOT AS EASY AS IT LOOKS – Q ing ON-LINE!  Watch the video.  Also, trying to remember what we did without looking at the video.

1st round:  curls for the girls, rut-rows, goblet squats

2nd round:  Tricep curls, upright rows, alternating lunges

3rd round: from your six – chest presses, skull crushers, straight arm curls

4th round: slap rock from plank/butt in air (OMG my plank sucked), toe taps, ground pounders

5th round: midget love handles, wonder bras, jump up and over rocks (sorry for the crazy count)

Mary:  From your six, 10 count exercises:

Hello Dolly, Homer to Marge, 6 inches, Leg ups from bridge (L, R), chill cut planks (again butt too high), pickle pounders, yoga moves (downward dog, runners, warrior, pigeon, various stretching while coming up)

Announcements:  See Slack/FB

T-Claps (Recognition):  Holy poop – Q via internet is hard work – Hats off to 16 bit who did 5-6 Containment Qs in a row last week.

Prayer:  Unspoken.  Those impacted by COVID-19.

 

An honor to lead you all.  -Dauber

 

Tried to copy/paste link to the\is recorded Zoom…unable at this time

Battling the stuff!!

/in /by

FNGs:NA
Warm Up:10 pax’s up and at it this morning to find room in their garage and workout.  If you were there and I didn’t see you I apologize for leaving you out.
SSH, good mornings, fazio arm circles, hillbillies imperial walkers
The Workout:

3 sets – 20 swings, 10 lunges each side, bent over rows

3 sets – 20 sumo squats, 10 press each side, 20 ic count figure 8s

3 sets- 20 side bends, 10 side lunges each side, 20 triceps

10 one leg dead lift each side

20 ICAmerican hammers

20 IC Lsf

Mary:She was sleeping!
Announcements:see slack
T-Claps (Recognition): 16 bit for getting AO containment setup and all the pax’s continuing to get at it while stuck at home!!!
Prayer: we can take the time to enjoy this slow pace and family time. Guidance for all Americans on how to be safe and do their part to slow the virus.  All the medical workers on front line

It’s Friday, Friday. Gotta Get Down On Friday

/in /by

In the immortal words of Rebecca Black:

Yesterday was Thursday, Thursday
Today it is Friday, Friday
We-we-we so excited
We so excited
We gonna have a ball today

I’ve really felt lucky this week to Q all these online virtual workout.  It’s been really fun and I’ve really enjoyed every part of it.  Creating the beat downs that involve really not gong anywhere has been an exciting challenge and was something that I honestly never thought I’d be able to pull off, let alone 6 of them.  It has really helped me push myself in trying create something challenging while also not terribly boring.  Listening to me count cadence in an empty garage has to be torture enough that I feel obligated to try to bring a decent workout.  It was an outstanding week. That being said, man can I not wait to sleep in tomorrow.  And I don’t even mean real sleeping in, just sleeping until the kids eventually wake me up.

I had a really good workout planed.  Had it all typed up and ready to go.  Hit save and….nothing.  Textpad froze on me.  I lost the whole thing and it was midnight.  $#!7.  Now what?  I tried to recreate it from memory.  I feel like I got close but I know I forgot some good stuff.  My order wasn’t quite the same either.  Oh well, we’ll never know how much better it might have been.

FNGs:

Still no one

Warm Up:

SSH x20 IC

Good Morning x10 IC

Daisy Pickers x10 IC

Windmill x10 IC

Imperial Walkers x10 IC

Hillbillies x10 IC

The Workout:

For today I tried to hit most of the major muscle groups and tried to not have to repeat.

Goofballs
Squats
Zombie crunch – LBC with legs to the side
Merkins
Bat Wings
5 burpees
Lunges
Hand Release Merkins
Windshield Wipers
Scorpion dry docks – carolina dry docks with one leg up
Back plank
5 burpees
Step ups
Wide grip merkins
Turkish get ups
Cooler – Hold side plank and bring one leg up and then back down then knee up to your chest and then back down.
Groiners
5 burpees
Gas pump – Start with you legs up in LBC position, then extend out to a 6″ position and back up.  That’s 1.
Jack Webbs
Reverse lunge
Mountain climbers
Zebra butt-kicks – Start in standard plank and then, with one leg, pull in and then kick upwards, like you’re a zebra kicking a lion in the face.
5 burpees

Once that whole circuit was done we did some irkins, dirkins, and dips finished off with some fast paced toe taps on an object.  We were on for 30 seconds, off for 10, on for 30, etc.  I think we did 4 rounds of it.

Mary:

American Hammer x15 IC

Reverse LBC x10

Low slow flutter x10

Box cutter x10

Homer to Marge x10

Announcements:

We’re all now officially on lockdown.  Traditional AOs are currently on hold due to the stay-at-home order issued by Wake County.  This AO is now on the Q Sheet so feel free to throw your name in the hat and Q  one.

Prayer:

All of us, going through all of this.  It’s been a challenge, and will continue to be, but we’re all doing the best thing we can to help out.  Stay strong and reach out to your brothers if you need anything.

 

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Leg Day

/in /by

It was a record day at Containment Area this morning with two PAX on the live steam working out along side me.  With the previous two days being very upper body focused I decided today would be a day for legs.  If I could make my legs hurt half as much as my chest was hurting then I would have felt accomplished.

FNGs: None

Warm Up:

SSH x20 IC

Squatted Moroccan Nighclubs x10 IC

Windmill x10 IC

Sir Fazio Arm Cirlces x10 IC forward and reverse

Alternating Toe Touches x10 IC

Daisy Pickers x10 IC

Butt Kickers x10 IC

The Workout:

The structure of this workout wasn’t too dissimilar from yesterday’s.  I had a set of leg exercises to do, followed by some rest which was really just working other muscle groups, and then repeating back through it.  I had a few routines for the end in case we had extra time.

The leg routine went as such:

Bolt 45s.  Much like yesterday’s Colt 45s but with squats.  We did 15 squats to the halfway point, then 15 from halfway to all the way down, and then 15 full squats.

Lunges x10 each leg

No Surrender x10

Air Squared x10 IC – Basically it’s a wall sit but without the wall, so you’re just holding squat, while doing overhead claps in cadence

Al Gore x10 IC

Apolo Ohno x10 IC

Box Jumps x10

Slow Squats x10 – Down slowly on the 1, 2, 3 count and then come back up on the 4

Monkey Humpers x10

To take a break we worked in some shoulder work:

Plank routine – Started by holding normal plank for a silent count, then brought our hands together for a diamond plank, back out to standard plank, then to wide grip plank, then back to standard plank.  About 30-45 seconds total.

Air presses x10 IC

Plank routine

Air presses x10 IC

After the shoulder work we rinsed and repeated it all.  This got us to around the 30 minute mark.

The last routine we did was something I found on  the exicon called Sleep Walkers 1 2 3.  We started with 1 squat, 2 toe touches with each leg, and 3 lunges. The second set was 2, 4, 6 and then 3, 6, 9 and so forth until we were at 10, 20, and 30.  This took a lot longer than I was anticipating and brought us to the 45 minute mark.

Mary:

OYO today.  Out of respect for PAX’s time I didn’t want to keep them past time.  I read the list of exercises I was planning on doing for Mary and told them they could do them on their own if they wanted.

Announcements:

None this morning but between then and now Wake County has issued the stay-at-home order.  We all know about it by this point, I’d hope.  Tomorrow morning will be the last day for outdoor AOs.  This AO has been added to the Q Sheet and we’ve already got one HIM signed up to Q on Monday.  Let’s share the love and get creative with our workouts.

T-Claps (Recognition):

H1N1 has consistantly been watching the videos of the live feeds later at night and getting his work in.  He thanks me but, really, thank you brother.  It’s you guys that are the driving force behind me doing this.  I’m glad it’s been helpful and am hopeful it’ll continue to be in the coming weeks.

Prayer:

All of our healthcare workers that are out there fighting  the good fight.  They’re running low on protective gear so pray that they get all they need.

 

Lets finish this week off strong tomorrow.  I’m up for the 5 pack Q!  I’m also really looking forward to sleeping in on Saturday.  See you in the virtual gloom.

 

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