Tag Archive for: 16-bit

Hand Cramps

/in /by

12 PAX for a bricktaculous workout at KG. YHC filled the trunk with some red bricks last night for a not so FNG workout. Overachiever started this Monday so he was the freshest PAX member to join us at KG. YHC returned from EC with 3 minutes to go. PAX grabbed a brick for each hand and away we went.

EC:
2.5 miles: Cupid, H1N1, Messi (bike), Overachiever, Banana Seat

HC/Fartsack:
Norm – alarm problems

Warm Up:
Get bricked for warm ups
Laps around parking lot with carioca and some butt kickers.
Air squared x20
Windmills x10
Stretches w/o bricks
Sir fozio arm circles 10F 10B
Good mornings x10

The Workout:
Partner up and then mosey over to the baseball field
Brick-barrows – Take turns with partner brickbarrowing base to base. Squat hold when complete. All PAX went back to 3rd base to help bring in the six.
Lunge walk the bases with bricks overhead. Brickees X5 at each base. Squat hold for the six.

Mosey back over to the parking lot
Brick-a-sides
P1 runs to cones and back with bricks, 4 distances (tap the ground with brick when changing directions)
P2 does exercise called with bricks AMRAP
1-Bricklers (nipplers)
2-Hammer Curls
3-Morning Wood
4-Triceps
Hand stretches once completed

PAX was pretty smoked but lot of time left on the Vivoactive. So we circled up with our bricks.
Brick flys x20 IC (fly out to side, down, then out to front, down = 1)
Plank jacks on bricks x20 IC
Hand release merkins with brick extensions out to side for the release x10

Mary with bricks of course:
American Hammers x15
Boat Canoes x15
WWI’s x15
Have a nice day!

T-Claps (Recognition):
YHC called out the 6 to hear a little about them. However, we just did this with Dovetail so the next HIM inline was Boy George. He was returning to the gloom since Oct 4, 2018. BG got his name because he use to play in an 80’s hard rock cover band. F3 has helped contribute to his strong running ability. BG accomplished a double marathon, a 100-miler, some ultra’s, etc. BG showed some emotion as he realized what he’s been missing in the gloom. Awesome work my man and welcome back!

Announcements:
Events and Runs coming up, Dads 2.0 workout this Saturday, Dads Camp, TC Awareness month coming to an end.

Prayer:
16 bits MiL’s husband had foot amputated
Praise for Boy Georges wife finishing dental school with honors
H1N1 work travel
UNCC families
Cupid’s friend having back surgery
Banana Seats good friend Brandon had a heart attack a couple weeks back
Crab Legs and injured PAX

YHC thought of the 3 Little Pigs story when loading the bricks up last night. The house stood strong once made with bricks. They make us stronger during a workout just like making a foundation stronger. We need to build a strong group of friends that will support you, such as F3. HIM to lean on during life’s struggles. Sharing this metaphor was a bit different but hopefully you get the idea.

It was a great day to be at Kenny’s Grave. I hope all the PAX got stronger and pushed outside your limits. It was almost a Q merlot near the end of suicides but held strong. Only 1 brick was destroyed by Messi. Thanks for letting me lead again guys and for the company this week.

BS Out!

10’s all out

/in /by

20 PAX came out to help me pre-celebrate 10yrs of blissful marriage and first time Q-ing Possum Trot.  Weather was right, mood was right, crowd was right; in recognition of our 10yr wedding anniversary all exercises were done in reps of 10.

Some for EC – Messi, H1N1, not sure the others, not sure about Fritter Foundation (tag yourself if you were there for it, sorry I forgot to ask)

Warm Up:

Light jog down to the baseball concession stand for Warm-up: SSH, FAC (forward/backward), Good Mornings, arm and elbow stretches, Daisy Pickers, Imperial Walkers, Hill Billies (10 ea).

The Workout:

Mosey back up to rock pile for a little more motivation, circle back up in the main lot for some 10’s:

Curls for the girls, over-head press, rut rows, merkins (10 ea); move to the right; rinse and repeat 5x.

Squats, bus drivers, elbow extensions, merkins on rock (5 for each arm) (10ea); move to the right; rinse and repeat 5x.  Thanks to all the PAX calling out cadence.

Move three rocks to the left, pick up rock, partner up.  Lunge and John Cusack back to the rock pile (the long way)

Mary:

Bear Run (new?? Indian Run but with Bear Crawl instead of running)  PAX lined up on one tennis court boundaries with enough space to for merkins, squats, diamond merkins, LBC’s, Freddy Merc’s, low slow flutters, box cutters, WWII’s, mountain climbers, Spider Man.  First PAX starts Bear Crawl while other PAX do exercises, once PAX reaches front last PAX starts and new exercise begins (due to time we sped up the bear crawl and exercises)

Announcements: Q Source at Stick Boy

Prayer:  FedEx’s neighbor’s wife, 16-Bit’s step father, Crablegs, UNCC families and students, unspoken

Kenny’s Grave Backblast from the grave!

/in /by

Sorry for the delays guys, went on vacation and brought the work laptop, couldn’t remember my password!

Warm Up:

Quick mosey

Smurf Jacks 15xIC

Imperial Walkers 15xIC

Hillbillies 15xIC

Mountain Climbers 15xIC

The Workout:

Pax partnered up for a game of wasp on the baseball field. Two PAX were wasps and the rest had to avoid getting stung  (tagged). Get stung once, put a hand on the spot and keep running. Get stung twice, you’re out. First person out had to do 10 burpees, last person out didn’t have to do any. Everyone else did 5.

Ten seconds in, our feet were completely soaked. After 3 rounds, we moseyed to the playground for the second half.

For the second half, PAX split into 5 groups. One group moseyed around the path, rest of the PAX did AMRAP of the exercise until they were back. Next group moseyed and exercise was switched.

First exercise was pullups. YHC realized his grievous error very soon into the exercise: a mosey around the path seems like a LOOOONG time when you are doing pullups. Called an audible and changed it to a mosey around the parking lot for the remainder of the exercises.

Remaining exercises: Butterfly situps, Wheelbarrows, Bobby Hurleys, pullups, butterfly situps, wheelbarrows, Bobby Hurleys, swingset LBCs, merkins, Bobby Hurleys.

Mary:

Heel taps 15xIC

Pickle pounders 15xIC

American hammers 15xIC

Have a nice day

Announcements: Facebook, Slack

Prayer: Safe travels, Martini’s mom’s CAT scan, sickness at 16-bit’s house, H1N1’s friend’s cancer

A 2.0’s Easter

/in /by

Warm Up: 1-lap Side Strattle Hop, Good Mornings, Fozzie Arm Circles
The Workout:  Partner Dora- 100 merkins, 200 LBCs, and 300 squats/ Rocks-
Mary: call out random name pick 10- count workout
Announcements: SLACK; Dirty Pipes invites all who can make it to a 10-mile run in Erwin at 4:45pm
T-Claps (Recognition): Messi stepping up to Q
Prayer: families of the people who died on Easter Sunday

1 Year Anniversary for Ground Pounder

/in /by

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

/in /by

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

/in /by

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

/in /by

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.

  1. WAITING: plank hold; PENALTY: 5 burpees
  2. WAITING: LBCs; PENALTY: 5 jump squats
  3. WAITING: Boat-canoes; PENALTY: 10 merkins
  4. 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

/in /by

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.

Image result for it goes to 11 gif

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

/in /by

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