Tag Archive for: 16-bit

ABStract

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FNGs:none
Warm Up:6 pax warmed up to 20 SSH, windmills, good mornings, oblique stretches
The Workout:ab workout pyramid all in cadenc one pax used an roller and we alternated as we went up pyramid

10-boat canoes

20-American hammers

30-LBC

40-mountain climbers

50-second plank and same exercises back down

11’s squats and walkout planks with 4 shoulder taps at extension

7’s side lunges and captain Thor’s.

10 each side oblique side crunches and hip raises

 

Mary:no where to be found
Announcements:q-school Monday at mutiny, mamas house pending weather
T-Claps (Recognition):pax in warm Dunkin’ Donuts planning Southwake vision.  Thanks guys
Prayer:Fumunga a neighbor recovery and wife, I’ll and injuries pax, (breach, fonzie, H1N1)

Freezing Cold. Devil Music. Kettlebells. Can’t Feel My Fingers.

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FNGs:  wicked cold start (29 degrees) under a beautiful crescent moon.  No FNGs in sight.  Planted shovel flag and broke out my Pandora and Bose speaker.  We were going to rock out some kettlebell exercises to some heavy metal, or what Sprinkler called, devil-worshiping music.  16 bit loved the music btw!

Warm Up:  Joined FedEx with the Mutiny PAX for warm-up that began with a nice run around the track.  LED captured the moment by saying something to the effect, “This stupid Shield Lock thing.  I wouldn’t be out here otherwise.  You ‘Masters’ are killing me”.  Nice to be back in the Quay and loved by my brethren.  Still couldn’t feel my fingers.  Mosey to the open parking lot for the following exercises:  SSH, Sir Fozios, static stretching with arms, Mike Phelps, squat hold.  From squat hold into merkins and various plank hold positions.

The Workout:  5 PAX headed to the shelter with their kettlebell.  We welcomed Yogurt to his first Red October AO.  YHC wanted an up-tempo workout (trying to stay warm) with lots of rinse and repeats incorporating three exercises at a time (10-25 counts).

25 KB swings, 10 elevated Plank one arm pulls from the wall, 10 rut ros  (R & R)

10 Upright Rows, 10 Wonder Bras, 10 figure 8s (ic) (R & R)

10 Leg ups (alternating L/R), 10 Halos, 10 Goblet squats (R & R)

10 Lawn mower pulls while leaning against picnic table, 10 toe taps, 10 plank slap taps (R & R)

10 Shoulder thrusters, 10 O/H press from your knees (stopped that after realizing Yogurt was in shorts), 10 derkins, 10 erkins

About this time, we left our bells and headed to the wall for BTTW and People’s Chair.  15 count, alternating 10 count down the line with PAX and finished with a 30 cadence count.  Back to the kettlebells.

Mary: No sight of mutiny PAX.  On our Six for Nipplers, chest press, H2M, 6 inch, skull crushers, WWIIs, Heels 2 Heaven.  Looked up and saw FedEx with the PAX on the tennis courts.  Mosey and joined them.  PAX looked spent on our arrival.  FedEx tossed me the keys with 4 mins left.  Not knowing what PAX had just gone through, I called out American hammers. Oops.  Lots of groans.  I guess they just did a bunch.  We knocked out 10, added cockroaches, box cutters, have a nice day.

Announcements:  Watch Slack/FB for info about Mama’s house (painting, sanding, etc.). Stay tuned for SB squares.

T-Claps (Recognition):  PAX who came out.

Prayer:  Warmth.  Military (deployed, those going through tough times, suicide-thoughts, UNSPOKEN, PAX who have injuries or illness.

FedEx took us out.

 

An honor and privilege leading you men in the gloom on this frigid morning.  – Dauber

38 at U-Turn – Record Number?

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Regular U-turners, Marathon Maniacs, Shield Lockers! Heck, I might have been nervous about Q’ing if I’d known that all you rascals were showing! But no, now closing in on 2 years of F3, I know y’all. Besides, I didn’t have time to think about it really, having stayed out past my bedtime with Baby Doll and our friends enjoying dinner and drinks. Then, in spite of waking early, an extra trip to the john meant leaving the house late. With all that, I rolled into the parking lot just before 6, only partially surprised to see 99 guys ready to go.

Warm up: I planted the flag, hit a few fists, then had to yell to get everyone’s attention. Everyone was pretty jacked up already. We didn’t have room to circle up so we moseyed around a few islands doing cariocas and some butt kickers along the way. Upon circling up, I realized we were taking up most of the parking lot!

SSH 25x, GMs 10x, Hammy and Glute stretch 10 count each side.

COT: 36 plus 2 after UTI notified me that Aquaman and Maybelline had started already.

Prayer requests: Wallaby, Troops overseas

Main Event: 5k route, 10k route. Shine a light, make good decisions, pick up the six.

Birthday Q at The Nest

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FNGs:None
Warm Up: Started the day with a mosey around the parking lot and some line agility work, then circled up for for some side straddle hops, arm stretches (with a warning that they’d need them today), good mornings, and daisy pickers. Then told everyone to partner off for the first main event.
The Workout: I kicked it off with Dora the Explorer. We’d start by needing 100 total reps(L+R=1) from each set of partners of Australian mountain climbers.  One Pax began the reps, while the other ran half a lap around the parking lot, then rotated as needed until all of the six are done. Then it was time to go exploring, we needed to find the sets of 200. It happened to be across the street next to a ramp with handrails. We needed 200 reps of split lunges and the partner would rail walk up  both sets of handrails, then rotate as needed until all of the six were done. Everyone got their 200 and we set off again to find the sets of 300. We found them back in the initial parking lot and were serenaded to the Dora theme song on the mosey there. The sets of 300 were shoulder taps in plank while the partner did the line agility work that we’d started with this morning, then rotate until all of the six were done. Dora was toast but we still had time for more! Line up for main event number 2 – animal 11s.

1 monkey humper in cadence, bear crawl 2 spaces then 10 merkins on my down. Duck walk back followed by 2 monkey humpers in cadence, bear crawl 2 spaces, and 9 merkins on my down. Rinse and repeat totaling 11 each time until the final set of 10 monkey humpers in cadence and 1 merkin on my down

Mary: Mary was sounding good but I mentioned she looked like a couple of avengers to me. Circled up and on your 6 for 10 rounds of Captain Thor’s! Those begin with 1 sit-up and 1 American hammer in cadence. Add 1 rep each time until we reached 10 sit-ups followed by 10 American hammers in cadence. I believe all Pax were sufficiently smoked and one mentioned those felt like Captain America punched Thor in the face! Time for have a nice day and Dovetail took us out with several stretches.
Announcements: There is already an Ice Man in South Wake, so Yetis 2.0 is now named Jester after another pilot in Top Gun.
T-Claps (Recognition): Several EC posts this morning
Prayer: Travel, illness, wildfires, and our troops. I took us out and am thankful for the opportunity to lead

I believe the children are our are future… 1st 2.0 Workout of 2020

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During one of the throwback week beatdowns Sir Dawg and YHC came to the realization that the first Dads workout of 2020 was to fall on the coming Saturday.  No pre-blast had been sent and no notion of a Q had been seen.  The 2.0s must be represented we thought!  So we made a pact to ensure that the event would take place as planned.  A little chatter on the slack channel and we HC’d but YHC had not put a ton of thought into what we would do.  Luckily Dawg had an idea and 16-bit also had some thoughts on what to do and he joined our merry band.  YHC decided to let it roll and simply made sure the pre-blasts were in place to make sure the 2.os weren’t lost in the wake of the Throwback week.

Photos:  https://photos.app.goo.gl/3Myye3R6hLzAvZT99

FNGs: Welcome Mater!, son of Fanny Pack

Warm Up:  We mozy’d on over to the shelter and out of the rain.  Dawg ran us through some warm-ups.

  • SSH
  • Good Mornings
  • Merkins
  • Backstrokes

The Workout:

Thang 1

DawgPound had devised a game.  Cones were layed out in a pattern distanced at a 2.0 sized bunny hop in a zigzag fashion.  Dads counted off.  Half the dads and their 2.0s lined up at one side of the zigzag, the other half of the group and their 2.0s at the other.  One at a time, a PAX from each end of the zigzag hopped down the pattern towards each other.  When they met, a round of rock-paper-scissors commenced.  The victor continued to move down the zigzag until meeting another PAX.  The loser would get down on the ground for 5 merkins.  Repeato until the crowd grew tired.  (this kept going and going, the 2.0s really seemed to enjoy the game)

Thang 2

Dads and 2.0 teamed up for relay rounds by 16-bit.

  • Round 1 – Dads\Balls to the Wall, 2.0s bear crawl to the opposite side of the shelter and back
  • Round 2 – 2.0 Wheelbarrows, Dads bear crawl return with 2.os on their backs
  • Round 3 – 2.0 BullFrogs, Dads duck walk back with 2.os on their backs

Thang 3

YHC hosted some random-o-rama moves contributed in a popcorn fashion from PAX in attendance

  • Squats with 2.0s on the shoulders
  • Curls with the Girls (really 2.0s girls or boys)
  • 2.0 swings (passing 2.0s through legs and then upward in the air)
  • Squats with 2.0s on backs
  • 2.0 Carry Mozy down path towards former Ivan lot
  • 2.0 Carry Indian Runs turn around at Ivan
  • 2.0 Mozy return to the shelter

Mary: Picking up the 6.  The 2.0s turned around and we all went back for the 6.  We talked about what it meant to pick up the 6 and how everyone can apply it at the next 2.0 workout or really in anything they do.  Always look for an opportunity to support someone that is behind you and help get them to where you are.  Leave no man behind, leave no man where you found them.

Announcements:

  • QSwap Weeks coming up
  • Opportunities to keep Dads workouts moving through the months – Sign-up on the Q Sheet
  • Shield Lock Challenge

T-Claps (Recognition):  Mater – this FNG stepped up and took us out in the prayer today.  He was locked in on the entire workout and has shown from the start that he is an F3 HIM.  Despite being named for trashing the quality of his Dad’s car.  The car that takes him cool places and gets him around town everyday :-P.  Great work today Mater!

Thunder Sprinkles – Great work being the accountability partner your Dad needed to get to the workout.  He wanted to go straight to Dunkin’ and you said “No way!  I need to get my workout on!”  Most 2.0s would have gone right for the Donuts

Prayer:  Service men and women.

Throwback 5 – Day 5 – Riding the Murphy-Go-Round at Cletus

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46 PAX IN THE GLOOM!  Way to end the week HIM!

EC: Norm, ShamWow!, Martini, DawgPound, Skidmark, Maybelline, Redenbacher, Pablo, Buford, Cowboy, Mr. Terrific

FNGs: NOPE

Warm Up:  YHC felt a little odd Qing the final Throwback of the week.  I wasnt here when these fine AOs were established.  I needed some star power…  I needed CrabLegs!!!

No, not those delicious buttery delicacies… This HIM!

I reached out and luckily enough he was available. CrabLegs was wrapping up some vacation in New England and he made the push to get back and join in on the fun.  Crablegs put the PAX through their paces in the warm-up.

  • SSH
  • Runners Pose
  • Pigeon Pose
  • Overhead Stretches
  • Daisy Pickers
  • Good Mornings

The Workout:

41 PAX were present when we started the workout with an initial count-off.  YHC watched as a few men filed in at various moments but was unable to get the count.  This called for 6 Burpees OYO!

PAX had counted off 1,2,3,4 and broke into 4 groups.  We were headed to the Murphy-Go-Round.  Most Murphs would last about an hour and we would have enough room for everyone to grab some pull-up bars.   We didn’t have that today and with 41 (later 46 PAX) there were some logistical challenges.  YHC had his heart* set on some sort of Murph-like event today so a contingency plan was in place to make it happen.

*One of my earliest memories of attending Cletus was when a Murph was announced instead of the normal workout.  As a new PAX at the time, I was intimidated and I remember being pretty shattered the day after.  It was brutal and humbling and oddly it now made me feel nostalgic and happy…  this F3 really changes a guy.

The Actual Workout…  Finally…

We mozy’d to the railing on the greenway between the pond and the baseball fields.  The railing would serve as our pull-up bars, strike that Inverted Row bars.  Group 2 was dropped here and told to get started AMRAP until they were relieved by Group 1.

We mozy’d to the parking lot beyond the baseball diamonds.  As we entered the lot, we dropped off Group 3.  There job was to do AMRAP Merkins until they were relieved by Group 2.

We mozy’d down the lot to give some space and dropped off Group 4 off.  AMRAP Squats until relieved by Group 3.

From there, Group 1 set off on a Run around the Baseball diamonds until they got to Group 2.

The Murphy-Go-Round was set in motion and continued until time was called.

Mary:

Back to the tennis courts…

  • 6 inch leg holds
  • Boxcutters
  • Superman Ws and Ts
  • LBCs

Announcements:  Check Slack because my memory don’t work so good…  here is a round-up

  • Paradise City starts at 5:30 from now on
  • U-Turn launches from Panera from now on
  • Support a local Eagle Scout and the food pantry.  Donations happening now, building out a greenhouse later
  • Dumbo has setup a FREE CPR class at Hope next week – sign-up and show-up, you could save a life
  • Dad’s Workout 1/4 @9am Womble

T-Claps (Recognition):  To the OGs that set South Wake in motion.  Great representation this week from some of the earliest PAX including Howard.  Amazing leadership and great whetstones to reference as we push forward with the 2020 vision.

Prayer:  Those PAX that are working on physical and mental battles among us.  For our service members that keep us safe and guarantee our freedoms.  CrabLegs took us out.

Throwback Day One – Baby Come Back

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Day 1 of our Throwback week. I had the honor of leading 25 PAX from Holly Springs and the Quay in bringing back and taking care of Baby.

FNGs: None
Warm Up: SSH, Fazio Arm Circles, Windmills
The Workout: Our goal was to not drop Baby (the football) throughout the workout. If she is dropped, a 3 Burpee discipline

  1. Combo exercises included: step-ups and irkins, wide merkins and plank jacks, rinse, repeat
  2. Quarterback / receiver drills while other PAX were in line doing planks, squats, high knees
  3. Two Rock Shakur: Colt 45s and Tricep Extensions
  4. Split in to two groups. Bear Crawl around circle drive holding Baby from the inside and passing to the next PAX to reach the outside circle
  5. Mosey to playground: Split in to 4 groups for pull up, swing planks, and a game of Hot Potato
  6. Two Rock Shakur repeat

Mary: Around the Horn starting with those who have been in F3 the longest down to two years…and a few Respects
Announcements: Throwback week. Hope to see everyone at the next workout at Kenny’s Grave. Shield Lock starts Jan 1.
T-Claps (Recognition): Those PAX that have stuck with F3 for multiple years!
Prayer: H1N1 sports hernia, Quiver’s wife uncle with cancer

2nd F at Starbucks!

 

Figgy Pudding

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Apologies for the super-lateness of this post. Family in town, yada yada, no excuse, I’m sorry! 4 HIMs out for YHC’s first post-Christmas AO. Great time, great weather.

Warm Up:

Kidney massage, torso twists, side-straddle hops

Blackjack with Squats and Imperial Walkers (mixed in with hillbillies and LBCs).

The Workout:

15 reps each, then 12 each (original plan was 18-15-12-9-6-3, but not enough time):

  1. Catalina winemakers
  2. Cheerleaders
  3. Box jump burpees
  4. Dips
  5. Lt. Dans

Combatives:

MACH techniques

Mary:

Incorporated into the thang.

Announcements:

Throwback week next week

Frozen Cheer

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Coldest morning yet for Sheepdog, but the biggest group in a while. Norm is back from training, so thankful to have him back safely. Co-Q today with Shredder leading the Warm-up and Mary, Dovetail leading the Thang and Combatives.

Warm Up:
SSH, squats, SSH, squat with leg lifts, fazzio arm circles, hillbillies, imperial walkers.
Indian run with dumbbell

The Workout:

Tabata Torture
9 stations, each one does 2 minutes of Tabata (20 sec work, 10 sec rest)
1. Hand raise push-ups
2. Kettlebell Turkish get-ups
3. Hammer curls
4. Overhead press
5. Tricep extensions
6. Dumbbell thrusters
7. Plank jacks
8. Two-handed curl
9. Burpee box jump-overs

Combatives:
M.A.C.H techniques (mechanical advantage control hold) 1 & 2: dosey-do, bicep grab, ridge hand across chin, to elbow drop and shoulder pivot.

Mary:
Low slow flutter
Box cutters
LBCs
Break dancers

Announcements:
Celebrate Recovery: if you have a hurt, hangup, or habit that you want relief from, or if life just doesn’t seem perfect, this program can benefit anyone. Contact Dovetail (Jess Hines) for details.

Prayer:
Sargeant Pepper (heart attack at AO yesterday, recovering in hospital), praise for the dad of Mr. terrific’s coworker who is doing better, general prayers for marriages.

Monday mutiny

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FNGs:none
Warm Up:SSH, imperial walkers, SSH, hillbillies, SSH, mountain climbers, leg stretch he’s, arm stretches, fazio arm circles
The Workout:Fedex led 4 pax while 4 stayed at red October. 10- hot potato IC, 10-around the body IC, 10-Figure 8 IC, 10 Swings, 10-triceps IC, 20 -presses, 10- standing be rows and 10- bent over rows. 10- tricep rows. 10-go let squats, 10- each side suitcase deadlifts, 10- each leg single leg deadlifts, 10-squat curls IC. 10-sit-up press, 10- merkin/squat /curl combos, 10 American hammers, 10 side bends.  Rinse and repeat
Mary: derkins, irkins , LSF, LBCs, homer to marge, pickle pounders
Announcements: shield lock, throw back week next week. Possum trot closed Christmas unless a volunteer to q. Oak wood 24 donations and auction
T-Claps (Recognition):
Prayer: injured pax, Fumunga, unspoken.