Tag Archive for: 16-bit

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.

 

010000

Sheepdog – 7/7/23

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6 Pax for a combination of time under tension (TUT) and fast twitch muscles.  After a quick warmup of follow the leader, side straddle hop, Sir Fazio Arm Circles (F&B), seal clap to overhead clap, Willy Maes Hayes, and Frankenstines, we started the main even.

Using the parking spaces at the middle school we went through several rotations of speed skaters, front toe taps, side-to-side toe taps, and slow single-leg deadlifts, standing on the curb.  We then jogged over to the road guardrail and rotated through 3 rounds of slow TUT dips and then quick merkin pulsing.  AFter that we took a trip around the back side of the school to the basketball court to go say high to Marry.

For Marry, we did a fast-paced rotation of LBCs, low-slow flutter, crab cakes, and breakdancers.

Wrapped up with COT.  Breach took us out.

New Pavement!

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This would be more exciting if it were at Possum Trot but the track around the Kenny’s Grave baseball fields has a new coat of blacktop that makes it very easy to run on. It was so new you could still smell it. We started our lap with 4 but upon return found a bike in the parking lot that wasn’t there when we started.  Warbucks caught up not long after and, thanks to me not being able to do them, penalty burpees were not assigned.  

FNGs: None

Warm Up:

Frankensteins x10 IC

Imperial Walkers x10 IC

Hillbilies x10 IC

Willie Mays Hays x10 IC

Trunk Twists x10 IC

The Workout:

We moseyed down to one of the empty lanes of parking spaces and partnered up for dora.  Since we had an odd number I joined one of the groups and just mirrored one of those guys.  

100 jump squats

200 Imperial Walkers

300 LBC

The timer was the other partner duck walking all the way to the other side of the lot and then jogging back.  The group of two finished up first because Warbucks is a jump squat machine so they helped finish up the group of 3’s LBCs at the end.

After that it was off to the hill by the big baseball field for 11s.  Sumo squats at the top and in cadence calf raises on the fence at the bottom.  It was OYO but everyone got done at the same time anyway.

Time was running short so I modified the rest of the plan.  We started down the greenway path and stopped at the first set of bleachers.  We faced up the hill and went up doing Walk Like an Egyptian.  Line up like an Indian run and take a step in to a lunge and hold it while the PAX at the back lunge walks to the front.  Once he’s there, step in to a lunge with your other leg and continue.  We made it to the top of the hill and then moved on due to time (which there wasn’t much of).

Mary:

Heel taps x16 IC

Reverse LBC x16 IC

Announcements:

F3 Family picnic on 6/24.  Check 2nd F channel in Slack for details and to sign up to bring stuff

Prayer:

Finkle’s youngest who hasn’t been feeling well.

YHC’s M who has a scratched eye that may or may not be getting infected.

Praise for my M’s grandparents who are celebrating their 70th wedding anniversary as well as her grandmother’s 90th birthday

Praise for Finkle’s M for her final day at her, now former, job.

 

What a beautiful morning it was to come workout out and share the morning with you all.  It’s an honor that you come and allow me to lead you through this, truly.  

 

010000

No Arms Needed

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YHC has bee dealing with a shoulder injury the last few weeks which has significantly impacted my ability to post.  I needed to get back out there and realized that the only way to do it while also protecting my shoulder was to Q the workout and make it leg focused, so that’s what I did.

FNGs:  none

Warm Up:

Moseyed around the block with stops at the four corners

Corner 1: Frankenstein x10 IC, Butt Kickers x10 IC

Corner 2: Daisy Pickers x10 IC, Willie Mays Hayes x10 IC

Corner 3: Imperial Walkers x10 IC, Hillbillies x10 IC

Corner 4: Sir Fazio LEG circles.  I made this up.  On your six, feet in the air.  Rotate legs inward for a 10 count in cadence and then rotate outwards for a 10 count.  They were actually not bad, good hip flexor stretch.

The Workout:

We went to one of the parking lot islands for our first station.  One PAX did quick feet around the island while everyone else did squats with leg kicks while they waited.  Once everyone had a chance to go around the circle we switched it up to reverse lunge walk around the circle while those waiting did some sort of LBC (standard, reverse, or side).  Once that circuit was done we proceeded to the pavilion.

Another exercise that YHC invented was next on the list at the picnic tables.  This was an 8-count exercise that was a combination of step ups and calf raises.  Counts 1 and 2 were stepping up on the bench, 3 was calf raise up and 4 was down.  Counts 5 and 6 were stepping off the bench and then 7 and 8 were calf raises up and down.  We did 10 of these in cadence.

After that exercise we took turns doing roman situps.  We had an odd number so YHC waited and did squats until the two groups cycled through and then I had someone spot me for my set.  We then did another set up the step up/calf raise routine before heading to the baseball field.

We gathered around home plate and PAX were instructed that we’d be traversing the base paths.  Like in a game of baseball you weren’t allowed to proceed to the next base if it wasn’t clear so while and if you had to wait you were doing imperial walkers.  Everyone also did imperial walkers while behind the plate either waiting to go or after the finished waiting on the six. Each base path was a different way to move.

Home -> 1st: Lunge walk

1st -> 2nd: Duck walk

2nd -> 3rd: Broad jump

3rd -> Home: Reverse lunge walk

Once everyone was in we did a 30 count calf raise and then did the base paths again, this time in reverse.  If you had to wait at all you were doing people’s chair at the back stop or hillbillies or squat holds on the bases.

Once done with the bases we shot back up to the parking lot for a few cycles of 30 seconds of quick feet followed by 30 seconds of rest. We did three sets before moving on

Mary:

Not a ton of time was left by YHC so it was fairly short.

Sleeping Hillbillies x10 IC each side

American Hammers x16 IC

Announcements:

Brute Squat CSAUP this weekend – Reach out to Farva if you have any questions.

Family Picnic on 6/24 – Cupid is putting this together.  Check 2nd F in Slack for more details and to sign up to bring something.

T-Claps (Recognition):

Gamecock for putting together what sounded like a great 2nd F after Run the Quay.

Prayer:

YHC’s shoulder

Buttermilk finally back out and able to exercise after a nasty bout with fiberglass in his lungs (wear a mask when messing with that stuff)

 

An honor to lead, as always

010000

Earn that Bacon

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Today was a first in F3SouthWake. A few PAX have been talking for a few years about having a 2nd F breakfast after a workout to showoff their skills on the griddle. Finally, the day was here. We had an early start (0515) and a shorter (30 min) workout to accommodate this event. YHC had the Q and wanted to PAX to earn that bacon and sausage. We arrived at 0500 to get set up. There were 23 total PAX that came out to enjoy this first time event at Possum Trot, SW’s Original AO site. YHC forgot a cone for the workout so a banana would be the substitute. So I grabbed one and here’s what some PAX called 30 mins of Hell.

Warm up
Mosey down to lower part of park for some carioca, butt kickers, high knees, and slides.
Gather at concession stand area.
SSH’s
Windmills
Willie Mayes Hayes
Plank Jacks

The Thang
Partner Dora
100 – Hand Release Merkins
200 – Shoulder Taps (each side cts as 1)
300 – Squat Jumps
Partner not doing exercises bear crawls to the banana (roughly 25 yards), complete 3 burpees, run back.

With 3 mins to go, we completed Dora gathered back to the starting lot. This is Fuquay’s finest parking lot that comes with razor blade rocks for your liking. We were about to have pancakes with our meat and cup of Joe so I figured let’s try something I’ll call a “flapjack”. Pax lays on their back. Do a WWI then roll over and complete a merkin. 10 total OYO. Everyone got to experience this never forgetting parking lot.

COT
No new PAX.
Announcements: Breach with Travis Manion event on April 28. Details on slack.
Prayers: traveling PAX, those with injuries
Quick word: Easter weekend is here. Remember Jesus and what he went through this week. Hope that everyone can worship this Sunday and reflect on his sacrifice.

This was a very successful event. Hopefully we can do this again possibly in the fall. Thanks for all the PAX that attended and especially for those that contributed to an amazing breakfast. Fonzie and LED on the griddles. Abacus with coffee. Breach and his bigger table that wouldn’t fit in his micro machine car. Thanks for the support and allowing me to lead such a strong group.

BS Out!

 

Stormy Mutiny

Stormy Mutiny

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FNGs: 2 FNGs, Preston and Anthony. Welcome!

Warm Up: slide straddle hops, good mornings, Willie Mays Hayes, imperial walkers, hillbillies, sir fazio arm circles,  seal claps

The Workout: Had to improvise a bit for the rainy weather conditions and large group of PAX in attendance. 10 minute tabata of dips and curls for the girls under shelter. Brief intermission of interchanging between bear crawl, crawl bear, crab walk, and walk crab around the circle. 10 minute tabata of step ups and tris for the guys.

Mary:low slow flutters, big boy situps, box cutters, homer to marge, hello dollies, LBCs, pickle pounders.

Announcements: Possum Trot Basket this Wednesday. 1st Possum Trot Breakfast (with condensed workout) next Wednesday.

T-Claps (Recognition): Welcome to FNGs Rockwell and GHERKIN willing to brave the storm and make their first F3 appearance.

Prayer: Prayers for our country, our F3 community, prayers of healing for Bobby Boucher’s son Walt, 2 Dollar on the mend after surgery, Wisdom for Sombrero with medical decisions for his son.

Last Day 75Hard

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FNGs: None

Warm Up: Bounce, Good morning, Arm Circles/Seal Clap/Overhead Clap, Spinal Rotations

The Workout:

Walked through each compound Kettlebell exercise then two rounds Tabata, 45 seconds on; 15 second rest

  1. Deadlift, Clean, Curl, repeat
  2. Reverse Lunge, Single Arm Press, switch legs half way
  3. Rows 2x each arm, repeat
  4. On your back. KB 45 degree. Alternating Leg extensions. Half way mark switch to Leg Thrusters holding on the bell at top of your head.
  5. 3x KB Swing, 2x Goblet Squat, repeat
  6. Single arm Squat Thrust; switch arms half way.
  7. On your back. Pullover x2, Skull Crusher x3, repeat
  8. Merkin on the Bell, alternate each rep
  9. Renegade Row with Pass Thru, alternate each rep
  10. Ground Pounder

Finisher

5 Rounds OYO: KB Swing – Single Arm Snatch – 50 meter run and back. 25-20-15-10-5 – total 75 reps

Mary: None (Q lost track of time). 

Announcements: Road Clean Up in FV tomorrow.  See 3rd F. April 5th Possum Trot workout and breakfast. 

T-Claps (Recognition): All those who completed 75 Hard. 

Prayer: Sombrero’s 18 month old son possibly needs surgery, Best in Show’s mother-in-law’s battle with cancer. PAX who are ill and dealing with injuries.

Chicken after dancing puts the fire out

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9 PAX including 1 FNG thanks to Abacus took to the streets of Fuquay this morning. YHC picked a few from the exicon to coincide with the places to stop at today. We stayed together and finished on the world’s greatest parking lot. Disclaimer was given to our FNG then away we went.

Mosey down to parking lot other side of railroad tracks
Warm up
Good Morning
SSH
Mtn Climbers
Carolina dry docks

Mosey to Dance Academy
Breakdancer merkins – Begin in plank and perform the down part of a merkin. On the up, raise the right arm and come into a side plank, kicking your left leg in front of your body. Rotate back to plank and repeat on the other side.

Indian run to Fuquay Tire
Flat Tire – Partner 1 gets into wheelbarrow and takes 4 steps then does 1 derkin, takes 8 steps and does 2 derkins. Continue this 1:4 progression until each partner gets to 20:5, then switch.

Indian run to Fire Dept
Fire drill – PAX in a circle, chopping feet or high knees. Each PAX calls out “Fire” all PAX hits the ground rolls right, merkin, roll back left, another merkin, then back up chopping.

Mosey to Joyce & Family restaurant
Chicken peckers – Feet up on the Wall, Hands on the ground. IC lift your hand and touch your opposite shoulder. (BTTW shoulder taps)
Quick LBC break then R&R

Indian run back to flag with a pick up the six along the way.

Mary
Each PAX called an exercise.

Core challenge and PT breakfast announcements coming soon.
Breach has a road clean up scheduled for this Sat.

Prayers for those having surgery or recovering.

Great time ITG today men! Always an honor.

BS out

Death by Dips

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YHC took an opportunity to jump back in the Q circle today aboard the Train! Have struggled for months with physical/health issues and I just got cleared a few days ago to work out again, so I figured…”why not?’

FNGs: Nada

Warm Up: Good Mornings, Fazio’s, Imperial Walkers, Frankenstein

The Workout: A short mosey to the hallway between parking deck and Main. 10/15/20 Dips, 10/15, 20 mountain Climbers IC. Then we moseyed on don to the parking garage for some DORA.

DORA consisted of 100 Hand-Release Shoulder Tap Merkins, 200 Monkey Humper IC, and 300 LBC. Partners ran the stairs up to do 10 more dips each pass.

Wall Work consisted of 2 rounds of People’s chair, while the end PAX bear crawled to the end of the line.

We took a quick mosey over to the small rock pile in the main lot. 4 PAX did AMRAP chest press, while the other 3 PAX rotated to complete 3-Man Rows (ie. 2 men stand as the base while the other lies down and does inverted row). 2 rounds of this and more on this later.

Mary: Supermans, shoulder roll stretches, Cobra Stretch.

Announcements: Like the exercise mentioned above, our job as the men of F3 is to pick eachother up when we are down. Many PAX during the last many months for YHC have reached out and have my sincere thanks as YHC has not been the best version of himself for months now. Our job in F3 is to pick up the six, never leave someone behind, and help eachother do things we don’t think we can do.

T-Claps (Recognition):

Prayer: Woody’s M has some promising job prospects on the line. Pumpkin Spice has kids with need for safe travel. 16-Bit, his family and kids with various things going on. YHC for continued clarity on health situation, good results, and strength to bite down and move forward.