Tag Archive for: 16-bit

Burpee Pull-Ups and 3-man Relay

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YHC made the trip back to Fuquay to try out a new workout with the FV PAX. YHC arrived at 0502, shovel flag planted, Norm arrived, 0505 hit and we were off. Upon return from a mosey up Mount Fuquay, there was a lot full of PAX, but unfortunately none of the Holly Springs PAX braved the trip down south. 0530 hit and we were off!

FNGs:Nope

Warm Up:
Short lap around the parking lot. Circled up for SSH x25 IC, Windmill x10 IC, Mountain Climbers x10 IC, Merkins x10.

The Workout:
Pax split up into 3 man teams and headed to the playground. 1 Pax did 10 burpee pull-ups while the other 2 did merkins and squats, rotating until each Pax did all 3 exercises. For round 2, merkins and squats were replaced with LBCs and plank hold.

Pax mosey’d to the parking lot for 3-man relay. This was a new routine YHC saw posted on Twitter by F3 Lexington, SC so I figured we would give it a shot. Still in 3 man teams, 2 PAX wait at opposite ends of the lot doing LBCs and plank hold while 3rd PAX sprints across the lot and waiting PAX sprints across lot when sprinter arrives. Rinse and repeat until time for Mary. YHC modified replaced LBCs with plank hold, then plank hold for squat hold, then squat hold for recover. Lots of sprints were done!

Mary:
American Hammers x20
LSF x20
Homer to Marge x20
Pickle Pounders x20
American Hammers x10
LSF x10
Homer to Marge x20
Pickle Pounders x20

Announcements:
F3 Family Picnic on October 12th – Save the date!
9/11 Stair Climb

T-Claps (Recognition):
16-bit – strong work with breathtaker!
Yosemite with some strong sprints.

Prayer:
Noah’s Ark, Crablegs, Injured PAX

YHC took us out. Thanks for letting me lead this morning!

After taking us out, Norm pointed out that YHC forgot name-o-rama, so we did that too.

Pterodactyl Mating Call?

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EC: H1N1, Messi, Fonzie, LED, 16-Bit

FNGs: None

Warm Up: 9- PAX ; Lap around parking lot with Carioca, High Knees, Butt Kickers.  Circled up for Good Mornings, Cotton Pickers,  SSH, FAC’s (fwd/rev), Arm Stretches

The Workout: Today is YHC’s last day at 36 yrs old so a little Pre-Bday beat down was due…so the theme was 36 or a variation of.  First off we started with a modified 11’s (I called it 3’s & 6’s/6’s & 3’s)…PAX lined up on one end of parking lot, ran/jogged to halfway, dropped for 3 merkins and up for 6 Bobby Hurley’s, ran back to start, dropped for 6 merkins and up for 3 Bobby Hurley’s…we did this 8 times so you end up with 36 merkins/36 Bobby Hurley’s and out of breath; that humidity was something serious.  While we are trying to remember what number/exercise we were on there was this prehistoric squawking close by, PAX were concerned but pressed on, she must have seen the sweat ground beasts and moved on.

Next we got back to the start line after a 10 count and began and Alligator March…YHC saw and Alligator Merkin so I incorporated this into a March or Crawl.  Down in plank, begin crawling like an Alligator while performing Alligator Merkin (off angle Merkin)…pain and displease ensued and we ended up move a few more paces in between Merkins to other end of parking lot/trash can.  Lots of mumble chatter afterwards…sounds like a new trick in the bag.

Another 10 count to catch breath (man the air was thick) and on to the next, Paula Abdul (2 steps forward, 1 step back).  PAX lined up on parking space line, Lunge two parking spaces, jog/walk backwards one space back, down to 1 Burpee; Lunge two parking spaces, jog/walk backwards one space back, down to 2 Burpees; continue this theme until you reach 8 Burpees…this will equal 36 Burpees when complete.  Impressed with PAX determination to complete this…heart rates were up!

10 count again, man it was swampy…PAX lined up single file for a modified Indian Run leaving about 7 ft between, this was so we could plank hold while last PAX runs to front, continue until first is last, repeat but with Plank Jacks, then repeat again but with Mountain Climbers…then we stood up, turned 180 degrees and rinse/repeat…shoulders were toast.

Mary: On your six, 6in hold (10 count), low slow flutter (10 count), WWII – 16 ; finish with 36…HAND!

Announcements: JoCo Convergence, F3 SouthWake picnic, Beater Bday Q tomorrow at Possum Trot

T-Claps (Recognition): 16-Bit with Breathtaker, killing it!  Messi taking us out!

Prayer: Noah Ark’s wife, 16-Bit for job clarity, injured PAX

Shaking Off The Rust

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Sorry for the late BB. I blame a little residual rust.
FNGs: none
Warm Up: YHC noticed in particular this morning how dark it is getting at 0530.
Started out with SSH (25)
Daisy Pickers (10)
Fozio Arm Circles (10, 10)
5 Burpees OYO for the late arrival
Hill Billies (10)
The Workout: 12 pax showed up to help YHC shake off the rust after a string of fartsacks.
After warmup, moseyed down to the part of the track in between the woods and the ball fields. 11s with WWIIs at the bottom and pushups at the top.
Continued mosey around the track to the entrance by the flag poles and down to the concession stand (the middle part of the ball fields). Grabbed some wall for balls to the wall / people’s chair. 10 each, 3 rounds.
Moseyed on back out to the entrance again and around the track to the playground. Counted off by 2s. 1s did pull-ups while 2s sprinted to the outdoor stage. Switch. Did this a few times.
Moseyed over to the picnic shelter for urkins/durkins/dips. 10 each. 3 each.
Back to the tennis courts for Mary.
Mary: Popcorn Mary.
Announcements: 9/11 Stair Climb
T-Claps (Recognition):
Prayer: FedEx’s family (loss of dog), Noah’s Arc and M traveling to Mayo Clinic

17 Smiling Faces in the Humidity at Mutiny

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EC:  H1N1, Overachiever, and Messi

FNGs:  None

Warm Up:  Jog around track.  Circle up.  5 burpees for PAX tardiness; Potts, first time leading, agreed to lead the PAX in a warm-up after circling up in the parking lot.  He executed the following exercises in cadence:  SSH, Imperial walkers, Fabio Arm Circles F/B.  Great job Potts!

The Workout:  Dauber led PAX to the pitch; lined up on a line and began Jack Webb’s, 1 merkin, 3 push air.  Escalating to 10 merkins and 30 push airs.  On your feet, 10 lunges L/R OYO, 10 Carolina dry docks, 10 Lunges L/R with prisoner get ups added, 10 plank jacks, 10 Frankensteins, 10 window openers, bear crawl to far white line boundary.  Mosey to bleachers for 10 reps of erkins, derkins and dips.  MANDATORY water break.  Squat hold for 6.  Mosey to snack shack.  15 count BTTW and 15 count people’s chair; rinse and repeat.  Jog to rock pile.  PAX grabbed medium size rock.  Executed the following 10 count cadence exercises:  toe taps with rock on ground, rut ro’s, curls for the girls, overhead press, triceps press; on your 6 for more 10 count cadence exercises with rock including skull crushers, chest press, H2Marge.  One hand on rock merkins – 5 each arm.  Return rocks to pile.  Line up for Indian run to tennis courts for Mary.  PAX drenched.

Mary:  Dauber asked Mr. Burpee, I mean R-22, to lead us in Mary.  Always be ready to be called upon.  R-22 called 10 burpees OYO.  Proceeded to do 50 LBCs, 30 American hammer ankle touches at a pace only a few PAX could keep up with, six inches for a 30 count cadence; (possibly additional core exercises) before calling Have a nice Day!  PAX, including Q, wiped out.

Announcements:  9/11 stair climb; see FB and Slack

T-Claps (Recognition):  16 Bit wearing breathtaker; R-22 for rescuing Doc Sunday morning with an HVAC call!

Prayer:  Noah’s Ark and Michelle at Mayo; brigade deploying; injured warriors coming back from deployment today; PAX traveling; injured PAX (shredder, others); Crab Legs and his journey.  UNSPOKEN.  Thank you Norm for leading us out.

SAFETY REQUEST:  all PAX buy and wear an ID tag/bracelet.  See Cupid for a $10 off code; it could save your life!

It’s an honor and privilege leading you men.  Thank you Potts, R-22 and Norm for your help this morning.  Always be ready to lead.  Don’t rely on the same guys stepping up weekly.  If you have been to a few workouts, you are ready!nnn

Are We Playing Ultimate Today!!!

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As we were waiting for the clock to strike 5:30 our little circle kept getting big as Pax continued to arrive. This prompted Gump to ask “Are we playing ultimate today?” because we ended up having 19 Pax come out to the gloom at Mutiny, with 4 doing EC, and with that we started with a lap around the track.

 

EC: LED, Fonzie, H1N1, Messi

PAX: Potts, Modify, LED, Fonzie, H1N1, Messi, Slimer, Noah’s Ark, Gump, FedEx, 16-Bit, Yosemite, Finkle, Snip, Norm, Dauber, R-22, Cha Ching, Venkman

FNGs: None

Warm Up: SSH x 25, Fozie Arm Circles F x 10 R x 10, Imperial Walkers x 10, Punch Up Merkins IC x 20

The Workout: Lined up across the parking lot to do  break dancers and bear crawls. Started at the first line with 1 break dancer and then bear crawl to the first line then crawl bear back to start, then do 2 break dancers and bear crawl to the second line then crawl bear back to start, etc….. Went up to 5.     We then moysed over to the rock pile to pick an exercise friendly rock. Had the Pax line up on the field for 7 exercise circuits, 10 circuits starting with 10 reps IC with each circuit decreasing by one rep and you couldn’t drop your rock until we all got through the circuit or we’d all be doing 5 burpees OYO. Needless to say one person, not saying any names, kept dropping his rock. The exercises were curls for the girls, shoulder press, tricep extension, rut rows, squats, upright rows, and chest press.

Mary: 6 in hold, low slow flutter, 45 degree hold, windshield wipers, 90 degree hold, heels to heaven, heel taps, Homer to Marge, chiseled cut, Pickle Pounders, HAND

Announcements: Noah’s Ark thanked all the Pax and friends that stepped up to help him and his M  trip to the Mayo Clinic which was moved up 3 weeks. 9/11 stair climb

T-Claps (Recognition): All the Pax that stepped up for Noah’s Ark

Prayer: That Noah’s Ark wife gets a true diagnosis and can get on the road to recovery, unspoken.       Snip took us out.

 

As as always thank you for letting me lead. It’s truly an honor!!!

Today’s workout was sponsored by the # 11.

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4 Pax showed up on this hot and muggy morning from some 11s.

FNGs: Nope
Warm Up: Lap around the track, 11 SSH, 11 Imperial Walkers, 11 Hill Billies, 11 Good Mornings, 11 SFAC, 11 Annies.
The Workout: Moseyed over to the rock pile for medium size rock.  We had 5 sets of 11s planned out but quickly found out that 11s with burpees takes awhile to get through.  First set, 11s with tricep extension/burpees, running across parking lot between each action.  Second set, 11s with Curls/Merkins, again running across parking lot between each action. Returned rocks, and a quick lap around the parking lot for good measure.
Mary: 11 LBC, 11 American Hammers, 11 Heal Taps, 11 Sweat Angels, 11 Homer to Marge, 11 count for Have a Nice Day.
Announcements: Slack/FB
Prayer: For those affected by the past week’s tragedies.

Empty Nest

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YHC checked the Q-sheet last week after having told H1N1 he’d cover for him while he was gone and saw that everyone’s favorite delivery driver, FedEx, had already claimed today’s spot at The Nest.  With mind at ease, no workout planning was employed.  After being the first to arrive on site three cars appeared and took their place in the damp and foggy lot.  As 4 HIM poured from their vehicles we were noticeably lacking a Q.  The time to start arrived and we looked around once more for a final look when we saw headlights make a turn towards us.  Alas, they continued down the road and we got started with the workout, sans Q.

FNGs: None.  We didn’t even have a Q.

Warm Up:

YHC lead the PAX in a lap around the parking lot before circling up for the warmup.

Good Mornings x10 IC

Moroccan Night Clubs x10 IC

Smurf Jacks x10 IC

Leg and arm stretches

Overhead Claps x10 IC

The Workout:

All PAX agreed to a round-robin workout where each one would take a turn coming up with an exercise.  Spoiler alert: there were a lot of 11’s.

Double D – 11’s between two ends of a section of the parking lot. LBCs on one side and mountain climbers on the other.

Black Knight – 11’s with Merkins and star jumps

Sugar – 11’s with plank jacks and squats

Beater – Led us in a multi-leveled Indian run.  We started with Frankensteins while the back of the line ran to the front in typical Indian run fashion and resumed Frankensteins at the front.  After the line cycled through once we continued on, doing duck walks instead.  After that we went on to bear crawls and ended with an extended crab walk section that brought us back to the start/finish line.  10 burpes finished up the round.

YHC – Lead us over to…

Mary:

In similar fashion we went around the circle calling out exercises.  Double D lead us off with a new exercise he had seen.  It is an unnamed excercise but he dubed it El Lobo (I think). You start in high plank position and then put one hand behind your head like you’re preparing to do a sit up.  On the down you twist your core and reach your raised elbow down towards your extended arm.  We did 10 of these with each arm.

The remaining exercises were LBCs (I’m only about 60% sure on this one), Homer to Marge, slow WWIIs, and Sleeping Hillbillies.

Announcements:

BRR in a few weeks.

T-Claps (Recognition):

All the PAX today for collectively leading an intense beat down that did result in a particular HIMs merlot.  I don’t want to name names but his starts with a B and ends with a lack Night.

Prayer:

All of the families dealing with the tragedy from this weeks events.  Pray also for the first responders who deal with the emotional and psychological stress of those situations.  And also pray for those with mental illness, that they may have the courage to ask for help when they need it.

 

010000

Ultimate at Mutiny – Blind as a Bat Edition

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EC: Cupid, LED

FNGs: None

Warm Up: Breach led warmups since YHC rolled back in at 0529 and still had to grab the disc and cones.  Thanks Breach!

The Workout: Ultimate Frisbee!

Mary: Nah, we played right up until 0615.

Announcements: Check Slack and Facebook. Banana Seat’s UvU workout. Q sheet reminder! If you’ve been here a week or a year, you’re as qualified as the rest of us! Come lead the fun. And reach out to those you haven’t seen in a while, you never know what they are going through.

T-Claps: Fram! That guy was killing it today. Great catch to end the game.

Prayer: Noah’s Ark’s wife, victims and families of recent mass shooting, PAX on IR.

Side Notes: An actual glow in the dark frisbee (read: with lights) has been purchased since most of us had a really hard time seeing my current disk. Look for Ultimate continuing even as it gets gloomier, first Monday of every month.

8 showed up for a Tour of Kenny’s Grave

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FNGs:Nope
Warm Up: Short run around parking lot with a stop at the community center for 25 SSH-IC, 15 Imperial Walkers-IC, 15 Hill Billies-IC, 15 Daisy Pickers-IC, various stretches.
The Workout:

Moseyed around the community center to the B-Ball Court.  End-Middle-End, 10 Merkins – Bear Crawl – 10 Shoulder Taps-IC – Bear Crawl – 10 Burpees.  Repeat on the trip back to the other end.

Moseyed on over to the rock pile.  3 sets of 15/10/5 – Curls for the Girls/Triceps extensions/Rut-Rows/Bus Drivers.

Moseyed back to the main parking lot for 4 corners. 20 SSH-IC – Lunge walk – 10 Merkins – karaoke – Turkish 7s on the hill – sprint – 20 LBC-IC.

Moseyed around the parking lot and back to the concession stand for 20 count BTW, 20 count People’s Chair, 20 Count BTW with shoulder taps, 20 count Peoples’s Chair with overhead presses.

Over to the pavilion for 2 sets of 10 Erkins/Derkins/Dips.

Mary: 15 Box-Cutter-IC, 15 LBC-IC, 15 Heal Taps-IC, 10 Low Slow Flutter-IC, 10 Homer to Marge-IC, 10 H2M-Left Leg Up-IC, 10 H2M-Right Let Up-IC, Have a nice day.
Announcements: Sup Workout 8/3. $15 (see slack/FB for more details)
T-Claps (Recognition):
Prayer: Young girl have heart surgery today. Ruby who has stage 4 cancer.

 

We missed a few locations at the park and will hit those in the weeks to come.  As the new site Q I look forward to leading you men as often as I can and I thank you for the opportunity to do so.

Dawgpound brings music to PT

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EC: Dawgpound, Emeril, Dumbo, Pablo, Orphan, Garfield, LED, Lucky, Full House, Cowboy, Borland, Banana Seat

FNGs: Pinto
Warm Up:

Side Straddle Hop
Good Morning
Bat Wing
  Fazio Forward
  Fazio Backward
  Seal Claps
  Overhead Claps
  Ralphe Pulses
Pickers
Imperial Walker
Hillbillies
The Workout:
The Man from the Killers — Jumping Jacks and Burpees
Stack Em Up Suicide Bear Crawl and Crawl Bear.  Bear Crawl to cone.  Crawl Bear to start line.  Up the hill by baseball field
Round 1:
  10 Merkins — Good Form
Round 2:
  Reverse Lunge to Forward Lunge 10 each leg  — /Only do this at cone/
  10 Merkins
Round 3:
  30 Plank Jack — /Only do this at cone/
  Reverse Lunge to Forward Lunge 10 each leg
  10 Merkins
Round 4:
  40 Shoulder taps (20 Each Shoulder — /Only do this at cone/
  30 Plank Jack
  Reverse Lunge to Forward Lunge 10 each leg
  10 Merkins
Round 5:
  10 Absolutions — /Only do this at cone/
  40 Shoulder taps (20 Each Shoulder
  30 Plank Jack
  Reverse Lunge to Forward Lunge 10 each leg
  10 Merkins
Saw Lightning — Plank jack with Catalina Wine Mixer on Saw Lightning
Mary:

LBC
Low Slow Flutter
Homer to Marge
Have a Nice Day

Announcements: Nada
T-Claps (Recognition): Full House with BT
Prayer:
Double D
Injured Pax