Tag Archive for: 16-bit

Reduce Belly Fat

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Friday February 3, 2023 – sorry forgot to post last week.

FNGs: None

Warm Up: Lap, SSH, Spinal Rotations, Good Morning

The Workout: I read this article on best Kettlebell exercises to reduce belly fat.  Here is what I discovered.  They also suggested sprints are good.

Partnered up, 100 of each combined KB Squat, Deadlifts, Press, Rows, Lunges – 50 meter sprint and mosey back as timer for each partner.

To address our “moobs” we did “Bring Sally Up” 3:30 challenge push-ups.

Mary: Rotated ab exercises

Announcements: None

T-Claps (Recognition): None

Prayer: 16-bit’s M and daughter’s health, Fram’s work, my M looking for part-time work and her grad work this semester. 

Turkish Delight

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I bet you didn’t know that Turkish get-ups are my favorite exercise.  Well, if you showed up this morning to Crazy Ivan you do now.  Being Friday the 13th the number 13 showed up a lot in today’s workout as did some quality metal in the form of Opeth’s 2001 masterpiece Blackwater Park.  PAX were showing up right up until the buzzer and when we got started we were 14 strong.  We finished with 16 as two brothers from Cletus joined us for Mary and COT.

FNGs:

None today

Warm Up:

SSH x26 IC

Windmills x10 IC

Daisy Pickerx x10 IC

Sir Fazio Arm Circles x10 IC

Trunk Twists x10 IC

Squat hold with bell while each PAX did a 5 count around the circle.

The Workout:

Everyone partnered up and congregated at the end of the parking lot where instructions were given.  Partner 1 would stay put and do AMRAP Turkish Get-ups while partner 2 did an thing.  When partner 2 returned they would switch.

The things they did were:

Mosey with bell to middle of parking lot and do 13 curls.  Continue on to the other side of the lot and do 13 more curls before returning.

Go to field behind lot and do 13 kettlebell swings.  On #13 they threw it as far as possible and then bear crawled to the bell.  Upon retrieving it, lunge walk back while alternating twisting with the bell from hip to hip.

Mosey with bell to middle of parking lot and do 13 triceps extensions.  Continue to the other side of the lot and do 13 more before returning.

Crab walk with bell in belly to the half way point of the parking lot.

Do the same thing as curls and tris but with snatches

 

I really thought we’d have time to repeat but maybe that was a bit ambitious.  Also, group one was super slow.  I don’t think they liked their partners.  After one cycle we were down to only 5 minutes left so we wrapped up and headed to….

Mary:

Midget  love handles x13 IC each side

LBC x13 IC

American Hammers x16 IC

Announcements:

Painting in Garner today with Breach

2nd F lunch at Osha today

T-Claps (Recognition):

All of F3 Nation for showing up and raising over $65,000 for Cardinal from F3 Knoxville’s family

Prayer:

Cardinal from F3 Knoxville.  Breach is working to identify the closes AEDs for each of our AOs.  The Hunt center has one.  Know how to do CPR, it’s helped save lives locally in JoCo.

Sick and injured PAX

 

 

Always an honor to lead.  Thank you, men.

 

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Traveling Rocks Hurt

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YHC was joined by 5 dudes ready to put in work. Little did they know what the Q had planned. Needless to say YHC had a rough go on this one. All PAX was ready and 0530 was go time.

Warm up lap around the field

Warm up exercises by the rock pile
SSH
Frankensteins
Windmills
Mtn climbers

Grab a traveling rock decent size (make a wise selection)
Greenway trail stopping at every other light for exercise
1 – colt 45’s
2 – skull crushers
3 – lunge rotate rock to outside step
4 – ground pounders
5 – wonder bras
6 – front raises w/squat
7 – bus drivers
Rocks down and Indian Run 3 lights to the end of greenway.
10 Worst Merkins Ever
Indian run back to rocks.
Same exercises on the way back.
Ran short of time so skipped the colt 45’s.
Dropped off the boulders and did 1 set of Capt Thores 1×2 set of 5

See slack for announcements.
Prayers for Finkle’s and 16-bits daughters. Prayers for new career changes for Ham and Sunshine. Cardinal’s family and F3 Knoxville region.

That was a good one I’ll admit. Definitely a repeat possibly later this year. Strong work by all. Thanks for letting me lead.

BS out!

His stride is 3x longer than mine…

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FNGs: none, but we did have two visitors. Mr. Woodchuck from Jacksonville, FL (Full House’s brother) and McFly from TN.

Warm Up:

SSH x 20 IC, Good mornings x10 IC, Sir Fazio Arm Circles forward and reverse x 10 IC, Seal Claps x 10 IC, Overhead Claps x 10 IC, mosey to other end of the lot, Hillbillies x 15 IC, Frankenstein x 10 IC, Squatted Moroccans x 15 IC

Mosey to THAT hill.

The Workout:

7s on THAT hill with squats at the bottom, sprint to top, star jumps, mosey back down

Mosey to the guard rail across from Dunkin for 3 sets of urkins, dips, and Bulgarian split squats with each leg. Did a decreasing count on each set. 20, 15, 10.

Mosey to rock pile and grab two rocks. Circle up and perform 3 sets of rock work including curls for the girls, overhead press, ruh rohs, wonderbras, flys, bus drivers, tricep extensions.

Between sets PAX went over to the wall behind the stores and completed 2 rounds of people’s chair x10 count each PAX. Also did Balls to the Wall x 5 count each PAX.

Mosey behind HT and back to the flag for Mary.

Mary: Popcorn Mary consisting of LBC, Heel Taps, American Hammers, something called Dr. W’s I think that 16-bit called – these required way too much coordination for YHC’s liking, Low Slow Flutter, out of time.

Announcements:

Moose 52/52 Murph’s for the year. Hell of an accomplishment. T-claps!

T-Claps (Recognition): Again Moose and all of the pax out on EC. Wild Turkey, UTI, Jellybeans.

Prayer: Those dealing with cancer, sickness, traveling for holidays, military and first responders.

YHC took us out. Honor to lead!

Fear the Pumpkin

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FNGs: None

Warm Up: The bounce, spinal rotations, arm circles, good mornings, WMH

The Workout:

Circuit 1: 10 count in cadence, rotate to your left after each exercise.  2 large pumpkins thrown in the mix with KBs. 2 rounds: Curls, Triceps, Rows, Shoulder Press, Goblet Squat

Circuit 2: Learned each exercise together.  Did 4-6 count each, then 10 minute tabata. 45 seconds on; 15 sec rest;

  1. KB Pistol Rows 3x and stand
  2. KB Around the world, catch the bell shoulder height, then reverse lunge
  3. KB 3x swings 2x squat
  4. KB 3x core twist then one curl (from knees)
  5. KB 2x overhead triceps recover in the front (from knees) 
  6. KB Pullover alternating knee raises right then left leg (on your back)
  7. KB 2x single arm overhead press then forward lunge (Right)
  8. KB repeat on the Left
  9. Chillcut plank position march over the bell  
  10. Push up on the bell. 2x each side and switch 

Circuit 3: OYO Squat press, swings and then sprint 50m and back (Reps 25,20,15,10,5); those who finished first took a mosey. 

Mary: Some stretches

Announcements: Sign up to help with HollyFest

Prayer: Lots of silent requests. 

The Most Uncomfortable Thing

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YHC pre-blasted a potential FNG at Mutiny this morning which brought a good crowd.  Unfortunately our FNG was a no-show but we had a good time regardless.  I was happy to see so many happy faces this morning.

FNGs:

We were supposed to have one but, alas, none showed.

Warm Up:

Lap around the soccer field and then circle up by the tennis courts:

Good morning x10 IC

SSH x20 IC

Daisy Pickers x10 IC

Windmill x10 IC

Imperial Walkers x10 IC

Hillbillies x10 IC

Penalty burpees for Warbucks being late x5

The Workout:

We moseyed down the parking lot and stopped at the first island.  From there we started YHC’s favorite go-to, the Crab Boil

Crab walk two parking spaces

Crab cakes x10 IC

Crab walk two parking spaces

Crab humpers  x10 IC

Crab walk two parking spaces

Crab jacks x10 IC

Once we were done with that we took a break to do some Jack Webbs.  For those who forget, it’s a 1:4 ratio of merkins and air presses.  We went up to 10:40

We crab boiled back up the parking lot and then did Spud Webbs, which are like the previous workout but this time with lunges and squats. (It was A LOT of squats)

Once done with that we went to the rock pile and grabbed a rock and moved up to the pavilion:

Curls for the girls x16 IC and move two rocks to the left

Triceps extensions x16 IC and move three rocks to the left

Chest press x16 IC and move two rocks to the left

Trunk rotations x16 IC and move two rocks to the left, back to our original rocks

Ground pounders x16 IC and then return your rock

One last exercise, we paired up and did roman sit-ups on the picnic table.  This is where you hang off the front of the table, face first, while someone holds your legs to keep you from falling on your face.  Then you do a reverse sit up using your lower back muscles to pull you up.  Each PAX did 10 OYO and, afterwards, one described it as “the most uncomfortable thing I’ve ever done in F3”

Mary:

At the tennis courts we circled up for:

LBC x10

Reverse LBC x10

Knees to the left side LBC x10

Knees to the right side LBC x10

Homer to Marge x10

Sleeping Hillbillies x10 each side

Freddy Mercury x10

Announcements:

Long Ass Run this coming weekend on the ATT.  Keep an eye on Slack for updates regarding the route

Hollyfest coming up and still needing volunteers to help with the booth.  See Slack and/or reach out to Dauber for more information

Prayer:

Unspoken

 

An honor to lead as many men as showed up this morning.  I love leading a large crowd.  More pain to share.

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How do Furries use school bathrooms?

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    FNGs: None Warm Up: Lions don’t warm up before hunting. The Workout: used Breach’s big tire. Did and “Indian Run tire flip” around the parking lot. Included a […]

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Sheepdog 8/5/22

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FNGs:none
Warm Up: standard F3 combination of SSH, SFAC, Seal and overhead claps, IW and HBs, etc.
The Workout: Focus on agility training. Rotating through exercises using the curb for dips, merkins, toe touches, Single leg deadlifts, squats, etc. Between each round we did a four corner agility drill. After that we mosey to the back for rotational sprints of the stairs adding one squad each round.
Mary: dealers choice as we went around the circle.
Prayer: Shredder  took us out

Four Corner Rocks and a Hill

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It was a sticky morning today as YHC pulled in to the cheese grateiest parking lot in all of South Wake, if not North Carolina.  Fumunga was spotted finishing up EC on the drive in and that would be it for total number of participants this morning.  Some loose plans had been made for the beat down but some modifications were necessary with only two HIM.

FNGs:

Nope

Warm Up:

SSH x20 IC

Daisy Pickers x10 IC

SFAC x10 IC forward and reverse

Frankenstein x10 IC

Imperial Walker x10 IC

The Workout:

Mosey to the back corner of the loop around the tennis courts to pick up travel sized rocks.  Fumunga had grabbed a larger rock and as I went to go put mine back in favor of a bigger one he pointed out how thin his was.  30 seconds later he said “Wow, that really is a little rock” so back to the rock pile I went.

The plan was to take our rocks with us around the four corners of the loop, working different muscle groups at each and finding fun ways to travel between the corners.  First up was arms and chest.

Two sets of:

Curls for the girls x10 IC

Tris for the guys x10 IC

Chest press x10 IC

Skull crushers x10 IC

After those two sets we John Cusack’d to the next corner where shoulders and back were the focus.  Again, two sets of:

Shoulder press x10 IC

Bus drivers x10 IC

Dead lifts x10 IC

Torso rotations x10 IC

After this we took our rocks to be even with the pergola by the tennis court and then set them down to do a bear crawl rock push to the end of the parking lot and the base of the hill.  We set the rocks aside for the time being to do a bit of work on the hill.  The plan was simple and, in similar fashion to the rest, consisted of two sets.

Burpee at the bottom

Sprint up the hill

Dirkins x10

Burpee at the bottom

Sprint up the hill

Irkins x10

After this we reclaimed our rocks and lunge walked to the next corner.  Time for legs.  Two sets:

Goblet squats x10

Willie Mays Hayes x10 IC

Good Mornings x10 IC

The form of travel this time was a slow backwards mosey with our rocks.  At this point time was running short so we modified a bit.  At the first corner we only did one set and excluded the skull crushers.  At the second corner we put the dead lifts in between the shoulder press and bus drivers.  We were out of time at this point so we went in to ….

Mary:

Mostly all of these were done with our rocks

American Hammer x10 IC

LBC x10 IC

Reverse LBC while holding rocks up x10 IC

Homer to Marge x10 IC

Bridge hold x10

Sleeping Hillbillies x10 IC each side (no rock)

Announcements:

South Wake family picnic at Harris Lake Park this Saturday

Prayer:

YHC and Fumunga both traveling in the next few days

Fumunga’s family as they deal with tension with his brother-in-law and the rest of the family

 

It’s hot and gross out there boys so please be safe.  Check Slack for a post from John Deere regarding temperature + dew point.  Also remember to be drinking lots of water.  This humidity is harder on our bodies than you think so slow it down and be safe.  And as always, an honor to lead.

 

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Slow and Sweaty Wins the Race

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FNGs: none
Warm Up: normal warm o rama
The Workout: start with 10 rounds of motivators (should have been 20 imo). Move to the rock pile for a SMALL TRAVEL rock. Head back over to the Greenway for some rock work. Pyramid stack at each light pole with a mode of travel in between. Exercises: patty cake merkins, star jumps, lunges, WW1. Modes of travel: stinky baby, turtles, side steps, John Cusack, duck walk, turtles again.
Mary: popcorn Mary for the last 5min
Announcements: Picnic signups
T-Claps (Recognition): LED, 2 dollars, abacus for EC
Prayer: 16bit’s daughter