Tag Archive for: 16-bit
1 Year Anniversary for Ground Pounder
Pax of 19 for the 1 year anniversary of Groundpounder
Foghorn, Kitty Litter, 3rd cousin, Dumbo, Mookie, Messai, Pikachu, Pumpkin Spice, Noahs Ark, Doc, Q-bert, Emeril, Dutch Over, Dauber, H1N1, 16-Bit, Deadbolt
Forceps and Breach on the Q
Warm Up: 20 counts of SSH, Good Mornings, Daisey Pickers, Imperial walkers and Hillbillies
The Workout: The workout was a Co-Q with Forceps teeing things off
Mosy over to the pavilion Split into 3 groups for some
Aiken Arms 20 dips, 10 shoulder tap planks, 15 plank jacks, and 15 hand release merkins
Aiken legs 20 Squats, 20 steps ups, 10-star jumps, and 15 mountain climbers
Akien Abs 15 American hammers, 20 ct 6 inches, 10 Rockies and 30 ct chill cut planks
Mosey over to the rock pile and grab a rock to share, 3 sets of 10 count Curls for the girls, Tricep extensions and Groundpounders rotate clockwise between sets.
2nd half belongs to Breach,
Stations of fun, Partner up for a Tabata style 30 seconds of work followed by 10 seconds to rotate. Partner 1 uses the tool and partner 2 does merkins.
Station 1 Firehose front squat, Station 2 Pain stick truck twist, Station 3 Fire hose back squat, Station 4 Pain stick sumo squat, Station 5 Tire flip, Station 6 Pain stick overhead squat, Station 7 Med ball throw and med ball slam, Station 8 Sledgehammer ax chop, and battle rope waves. Station 9 Pain stick up and over twists
Mary: Pax callout exercises, squats, homer to marge, Freddie Mercury’s, and heels to the heavens
Announcements: First responder training on Thursday check the socials for details, Apr 29th workout in Durham check the socials for details
Prayer: COT: Crab legs and Shredder, that all have a great Easter with family and friends.
Partner Ball Kicks
YHC peeled in at the last possible minute after fart sacking through EC (good job Slide Rule, Pablo, & U.T.I!) to a very full parking lot that included some old familiar faces. A quick round of hellos and we were into warmup.
FNGs: N/A
Warm Up:
SSH x10 IC
Imperial Walkers x10 IC
Lap around the parking lot consisting of butt kickers, high knees, and finishing with frankenstein walks (or ball kick walks if you’re too close to the pax in front of you).
The Workout:
Lots of good miles ran this morning with some great picking up the six action by Lipstick and Cowboy. Way to be boys.
Mary:
Numerous double downs for Ground Pounder’s 1 year anniversary.
Announcements:
First responder training. See online.
T-Claps (Recognition):
Lipstick & Cowboy for picking up the 6. This is what makes us more than just a run club – remember it!
Prayer:
Banana Seat’s neighbor. Unspoken.
T-Claps for Jesus
Warm Up:
Squat Walkers, Side-straddle hop, Chubby Checkers, mosey, then Indian bear crawl down there parking lot (in pairs, one partner bear crawl around the other, then holds plank while partner bear crawl around him). Mosey to the back.
The Workout:
11s with capoeira pushups on one end and burpee box jumps on the other.
Stations: single arm 35# dumbbell thrusters, ring rows, jump rope, and low slow flutter hold. Person doing dumbbell thrusters sets the pace and everyone rotates when they’re done.
Started with 10, then 8 on the next round, and 6 on the final round.
Combatives
Wing Chung punches, then add in wedging, then go to blocks with return strikes.
Mary:
LBCs, American Hammer, alt v-ups, Cobra
Announcements:
First of the Run the Springs races next weekend
T-Claps (Recognition):
Jesus (for saving us, obviously)
Prayer:
Martini’s mom awaiting test results following final round of chemo.
April Madness
Cupid was our guest Q this morning, and PAX was wondering what kind of pain was in store when they saw basketballs on the sidewalk. There was a request for B2TW, but Cupid had other plans.
Warm Up:
Jog around the lot, circle up for side-straddle hops, Michael Phelps, Sir Fazzio arm circles, and then one round of suicides down the lot. Grabbed the basketballs and moseyed to the back.
The Workout:
“Knockout”: 2 people on the court each with a ball. At “Go” the first person starts on the free throw line and tries to get a basket, while the person behind tries to knock out #1s ball and get a basket first. With the all-white cast with no evident Michael Jordan genes, and despite the shorter 8-foot basket, misses were plentiful, giving the waiting PAX plenty of time to hold their exercises.
If #1 gets a basket first, he passes it to the next waiting PAX, and #2 now becomes #1, while the new PAX is #2.
If #2 gets a basket first (achieving “knockout”), then #1 passes the ball to the next waiting PAX and commences with a penalty exercise.
Rest of the PAX hold an exercise while knockout is going on.
- WAITING: plank hold; PENALTY: 5 burpees
- WAITING: LBCs; PENALTY: 5 jump squats
- WAITING: Boat-canoes; PENALTY: 10 merkins
- WAITING: monkey humpers; PENALTY: 10 merkins
Continued this until time for Combatives.
Combatives:
Defense from sitting; included seated front and turn kicks, and a shin takedown
Mary:
LBCs, American Hammers, Pickle
Announcements:
Minuteman Muster 5k & 8k on May 19 (Norm); Get a Road ID (Gump)
T-Claps (Recognition):
16-bit completing his first half (at Disney in FL)
Prayer:
Shredder, Pikachu
This is Spinal Tap
11 PAX made it out to the virgin Q this morning to enjoy a Spinal Tap inspired workout. The new Q even brought a few old faces out in to the gloom for the first time in a while. The weather was perfect even if the hill was a bit soggy. 5:30 came as everyone was milling around. No FNGs. Let’s do this.
Warm Up:
Lap around the baseball fields with high knees and butt kickers sprinkled in. Circle up in front of the basketball court for the warmup
15x SSH
10x windmills
10x Moroccan night clubs
Arm and leg stretches
The Workout:
Mosey to the rock pile where everyone was instructed to get a rock and then John Cusacked to the big hill by the lower baseball field. On the way over those that weren’t familiar with Spinal Tap were told that Nigel Tufnel was know for rock music and an amp that goes to 11. So, with our rocks, we went to do 11s on the hill.
With rocks in hand we start at the top of the hill with turkish get ups and did Bobby Hurleys at the bottom. If anybody’s rock hit the ground they owed 11 diamond merkins on the rock. No one was caught without their rock though so this never came in to play. YHC was glad to hear no mumble chatter and just some grunts and groans as the guys were working out.
Once everyone was done with their 11s we John Cusacked over to the pavillion where we paired up (one group had three) and picked a picnic table. The groups were to take turns doing Roman situps (reverse situps hanging off the edge of the table) with the rocks. Did sets of 10, 15, and 10 switching off between doing the exercise and holding the partners legs. The group with 3 had one member doing WWIIs AMRAP while the other two occupied the table.
Once everyone was done we did a quick set up irkins, dirkins, and dips (rock in laps for an extra challenge) and then headed back to the rock pile to return our rocks.
Mary:
In celebration of Modify’s chocolate shop being in the final 4 of the Indy’s best chocolate in the triangle we did 4 burpees OYO
15x American hammers
10x homer to marge
10x Freddy Mercury
10x box cutters
10x pickle pounders
Announcements:
Check Facebook and Slack
Modify’s chocolate shop nominated for best in the triangle. Link to vote here.
Banana Seat talked about the importance of checking yourself monthly for testicular cancer. Women do it for breast cancer and, as it is the leading cause of cancer in men, we should check ourselves regularly as well. This month’s breathtaker charity is for testicular cancer
T-Claps (Recognition):
Banana Seat and Dawgpound both donating their NCAA poll winnings to testicular cancer charities
Prayer:
Norm took us out.
Banana seat has a CT scan this afternoon. Prayers that the results are favorable
Crablegs and Shredder
What an honor it truly was to lead this group of men this morning. I’m thankful for the opportunity. Until next time.
010000
Another Freeze Warning
April 1, 2019 / in Mutiny / QIC: Stovepipe and Fedex
PAX: Gump, Dauber, Norm, 16-Bit, Cupid, Doc, Stovepipe, Messi, H1N1, FedEx, Beater, Fonzie
With the temperature dropping back into the 30’s it was good to see 12 men decided to not fart sack and come out to get a workout in. Stovepipe and I decided to co-Q. As always it’s an honor to lead.
Warm Up: Stovepipe started us out with a lap around the track and then circled up in the parking lot for some SSH IC x 30, daisy pickers IC x 10, good morning IC x 10, and some stretches. Stovepipe then hand over the Q to me and I had the pax do 5 burpees OYO and shoulder taps IC x 10.
The Workout: We headed over to the shelter for some dips, urkins, and derkins IC x 10 for 2 rounds. We then headed over to the middle of the parking lot behind Club Works where I told the Pax to partner up. I then told the pax that we would start with partner people’s chair for a 10 count, then P1 would run to one end of the parking lot and does 10 LBC while P2 runs to the other end of the parking lot and does 10 squats. We completed 10 rounds, called an audible after first round because I forgot to include t claps during partner people’s chair, and each pax ended up doing 100 of each exercise. Asked Messi to lead the pax in an exercise while we waited on the six, he chose to do more LBC, I then had the pax do 5 burpees OYO for standing around.
Mary: Headed over to the tennis courts for Mary. Started with BTTW, per Doc’s earlier request, and called on Dauber, Doc, and Beater for a 10 count each. Stovepipe finished Mary with big boy sit ups, low slow flutters, box cutters, American hammers, stretches, plank variations, and pickle pounders.
T-Claps: Maybelline, for consecutive workouts
Announcements: Sign up for F3 Dad’s camp starts on Tuesday, Dad and 2.0 workout this Saturday at Womble, Possible swimming AO, check Slack for more announcements
Prayer: Beater’s friend dealing with mental issues, unspoken
Strong Pax, Agility Ladder and Burpee-Beat-down
Warm Up:
Moseyed around the parking lot
Side Strattle Hop x 25
Slow count Imperial Walkers x 15
Slow Count Hillbillies x 15
Slow Count Daisy Pickers x 15
Sir Fazio Arm Circles x 10 and back x 10
Good Mornings x 10
The Workout:
Agility ladder quick step, slalom through cones, sprint to gate, run back to start and then Blue-devils x 10 & Burpees x 5, plank hold
Agility ladder quick step, slalom through cones, sprint to gate, run back to start and then Monkey-Humpers x 50, plank hold
Agility ladder quick step, slalom through cones, sprint to gate, run back to start and then LBC x 50, plank hold
Agility ladder quick step, slalom through cones, sprint to gate, run back to start and then Reverse LBC x 50, plank hold
Agility ladder quick step, slalom through cones, sprint to gate, run back to start and then Merks x 10 & Burpees x 5, plank hold
Agility ladder quick step, slalom through cones, sprint to gate, run back to start and then Squats x 50 & Burpees x 5
Pick up ladders/cones and Mosey back to start
Mary:
Captain Thor 5+1 up to 10+5 (american hammers + big boy sit up)
Pickle Pounders x 15
Announcements:
Welcome FNG ” 3rd Cousin” Tim
Sliderule gave inspiration talk on Qsource topic of the week “Shield lock”. F3 is more than a work out, develop deeper relationships the guy next to you. Lean on your F3 brothers, reach out when you are in need, lift up a brother and keep each other accountable.
This Saturday @ 9 am, Southwake 2.0 workout @ Womble
See Slack “announcements”
Prayer:
Moby’s dad had to go back into surgery. Pray for him and his medical team.
Shredder & Crablegs
Lucky Number 11s
7 PAX showed up for Kenny’s Grave to see what the Q of the day was going to do.
16-bit and Messi showed up first, and got to choose the workout. Kind of. Both PAX picked two numbers, which determined two of the exercises for the 11s that YHC had planned. YHC balanced it out by picking the third.
Warm Up:
Mosey around the parking lot
Circle up, 20x Side Straddle Hops IC
Mosey around the parking lot
Circle up, 10x Good Mornings IC, 10x Fozzy Arms Circles Forward IC, 10x Fozzy Arm Circles Reverse IC
The Workout:
11s!
PAX bear crawled from Splash Pad to Playground, 10 pullups. Bear crawl back, 1 Turkish Stand Up. 9 pull ups, 2 Turkish Stand Ups, so on and so forth.
After completion of first 11s, YHC checked his phone and realized there was no way we’d get a second set of 11s in. Quick audible.
PAX ran from one end of parking lot to the other, 60 seconds plank hold. Ran back, 1x LBC IC. Ran back, 50 seconds plank hold, 2x LBC IC, so on and so forth.
Mary:
Circled up, went around the circle and had each PAX call out an exercise to do. Can’t remember them all. Finished it up with Have a Nice Days.
Announcements:
Check Slack, Swim training at Triangle Aquatic Center Tuesday mornings, Mason-Dixon Convergence on Saturday.
Prayer:
Continued safe travel for H1N1, prayer’s for H1N1′ and Messi’s church as the lead pastor recently passed away.
Double D’s knee.
Family with the son that recently passed away.
Squirkins While You Wait!
EC: Dawgpound, Dumbo, LED, M4L
4 PAX showed up for EC this morning and the first leg of the Fritter. Good mumble chatter on the EC jog with LED and M4L circling back for the more “deliberate” runners – Dawgpound and Dumbo. 19 PAX showed up for the Main Event to get stronger today and discuss #f3MentalHealth.
Male Depression is a serious issue and I was glad to see the nation and the PAX take it seriously. YHC shared some stats and warning signs regarding depression and then several PAX shared how depression has touched their lives. I don’t think anyone left this morning without an increased awareness of this issue. We must be diligent in reaching out to our fellow F3 brothers and making sure we are all healthy – physically, mentally and emotionally. We must also go back into the community and be that same rock that someone needs. Take a minute and think about someone you know who might need a friend or someone to listen – you could be the difference!
Proverbs 17:17 – A friend loves at all times, and a brother is born for adversity.
Warm Up: Aquaman – SSH x30, Daisy Pickers x10 (Banana Seat is the only one who did it right), Fazzio Arm Circles x10 (front and back), Seal Claps x10, Burpee x5 OYO.
The Workout:
PAX paired up for the day. With your partner, run opposite directions around the tennis courts and do 5 Bropees (do an epic high-five with your partner on the jump of a Burpee) when you meet up. Bropees decreased until we got to 1 and made 3 laps. When finished, PAX waited under the light doing Squirkins (wheel barrow hold with one PAX doing Derkins then the other doing Squats using the first PAX legs as weight).
With all the PAX back together its time for a traditional Dora (100 Merkins, 200 LBCs and 300 Squats). One PAX does the exercise while the other runs to the entrance to the concession stand and back. As the pairs finished they were instructed to go to the center of the tennis courts and again do Squirkins while they waited on the 6.
The remainder of our time together was spent on the tennis courts. First the PAX had a Princess Tea Party (Patty Cake Merkins followed by People’s Chair using your partner as support). The first round consisted of 20 reps of each exercise followed by a sprint to the end of the tennis court and back. With all of the PAX remaining close together YHC decided we needed another round of 10 followed by an additional sprint. By this time we were really having a good time with our partner and learning some new exercises so YHC decided to wrap up with another instant classic, Lt. Get Ups (2 steps in a lunge walk followed by a Prisoner Get Up – think absolution but using your knees and not your elbows). We went from the middle of the tennis court to the end doing Lt. Get Ups and then bear crawled back to the center for Mary.
Mary: Aquaman – Low Slow Flutter x20, Box Cutter x20, Homer2Marge x20 then R leg x10 and L leg x10.
Announcements: Check social media
Prayer: Those traveling, those dealing with health issues and those dealing with mental health issues.
As we finished our extended COT and were leaving, Messi waited by the entrance to the tennis court to give every PAX leaving a fist bump. I don’t know about anyone else but that was just the thing I needed to put my day into high gear. Keep being that light in the world Messi – we need more of that!
It was an honor to lead you boys and I’ll try to do better next time. Thanks to my co-Q, Aquaman for taking warm up and Mary.