Tag Archive for: 16-bit

F3 Breakdancing Bust

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13 total PAX posted at Kenny’s Grave. We had 3 that showed a couple mins late so YHC was feeling gracious and PAX did 3 burpees for the penalty. 12 Oaks clown car rolled in to join the KG fun today. Here we go.

Warm up – lap around parking lot with normal agility exercises
Use parking curbs for high knees, 2 passes
Over to tennis courts for some ladders, 3 passes on double ladders

Air squared x25 IC
Shoulder taps x15 IC
Hand release merkins x15
Breakdance R spins, L spins 10 each (this was a bust)
Was hoping at least one HIM would know how to sweep the leg. Had laughs trying.
Slalom x15 IC

Partner up similar size
– Partner carry suicide (free throw line, back, half court, back, far free through line, back, full court, recover) Switch partners
– Ladder wheel barrows with quick hands in boxes. Switch partners (3 rounds variations)

Evolution of man
– Crab walk length of court, exercise at other end, jog back to start: reverse plank jacks x10 IC
– Bear crawl, “” proper merkins x10 IC
– Duck walk, “” monkey humpers x10 IC
– Lunge walk, “” star jumps x20
– Broad jump, “” burpees x10

Mosey back to flag for Mary

Mary
Thor – up to 7 with 1:2 ratio
Pretzels – each side x10 IC
V-holds – 3 rds OYO

Verse
“Rejoice always, pray without ceasing, in everything give thanks; for this is the will of God in Christ Jesus for you.”
‭‭I Thessalonians‬ ‭5:16-18‬ ‭
– Simple requests from God. Praying for others should be in our daily routine. We are very blessed in our lifestyles and should rejoice in what we have and not what we don’t have.

Announcements
CSAUP this Sat 6 A.M. Womble, Christmas Party Sat 6-10 M4L crib, WB training, U-turn, Q school Jan 13 @2 Womble, slack…seriously guys, Messi Q, Sliderule debut of yoga at 0515 Womble

Prayers
– DD dad and wife, Ausfahrt recovery, Crab Legs, unspoken

13 PAX
Sliderule, 16-bit, Messi, H1N1, Modify, Norm, Moby, Slots, Natty Ice, Blue Hen, the Dogpound, Buford, Banana Seat

Thanksgiving Convergence

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Kenny’s Grave was excited to see all the cars pulling in the gloom on a Thanksgiving Thursday. Disney had come to town for a visit as well as others that may not typically post. Either way, we had 24 HIM show up for a sweaty before stuffed workout.

A few men got in some EC. Great job!

Warm up:
Lap around the park with some high knees and butt kickers to get our legs loose. Carioca once we exited the track. Switch after the turn.
YHC instruct two lines at the end of parking lot. Slides/shuffles down the two combined white parking space lines then forward to the next set and slide opposite direction. Do this all the way down the go right into the agility ladders. We had four quick loops to stay on the ladders. Then we moseyed over toward the b-ball court parking area for some warm up exercises.

Focus on form :
Red Bull Smurf Jacks x20 IC (fast)
Windmills x10 IC
Plank jacks x20 IC
Ranger merkins x20 IC

Main Event: YHC lead a TURKEY workout
T – Thunderstruck right out the gate
U – Up/Downs x10
Grab a rock
R – Railroads jumps with rock
K – Knerkins x15 : on my down and up
E – Elevens on hill (rock elf on the shelf/WW2’s)
Put rocks back
Y – Y raises like Superman but letter Y
Thanks to Pikachu on the reminder. Had to pick up Y after Mary since YHC forgot how to spell.

Mary:
V-ups
Protractor into LSF into Freddy Mercury

Verse – Thanksgiving
“Oh, that men would give thanks to the LORD for His goodness, And for His wonderful works to the children of men! For He satisfies the longing soul, And fills the hungry soul with goodness.”
‭‭Psalms‬ ‭107:8-9‬ ‭NKJV‬‬

Announcements:
Official region for SW Jan 1, CSAUP Dec 15 @ 0600, Nemo Xmas party food cupboard Dec 1, Pablo POTluck Dec 29, cape fear dec 1 rehab house see M4L

Prayer request:
Crab legs, season safety, travelers, Buford surgery, web ex baby, martini baby, Moby baby (in-progress), DD dad prayers, troops and those that cannot be with family during the holidays

During COT, some PAX gave words of thanks. I’m thankful for the opportunity to lead a great group of men on this day and everytime I’m chosen to lead. We all have some many blessing and hope we recognize them more each day. Let’s express our gratitude and thankfulness to those around us. Have a great day with whomever you are spending this holiday with.

BS out!

Possum Trot BB

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26 pax showed up in slightly above freezing temp to give thanks for ability to workout

 

Warm Up:lap around tennis courts, 20 SSH IC, 10 good mornings IC,10 cotton pickers IC,10 fazio arm circles forward and reverse IC, 20 Ralph is IC, partnered up at middle of lot. Each partner worked their way to end of lot and back with 8 shuffles forward, burpee, 4 shuffles backwards, burpee, repeat to end and back to the middle.
The Workout:1 partner grabbed rock. All made way to bottom of hill. Cumulative did 100 reps of each exercise: rutroos, curls,overhead press, squats and 50 busdrivers, while the partner climbed the hill and did 5 erkins derkins and dips. Partner returned rock while the other ran around the tennis court, 20 count IC balls to the wall
Mary: 10 World War IC, 20 American hammers IC, 10 boat canoes IC,  20 mountain climbers IC, 10 pickle pounders IC, 7 count absolution IC, 20 count balls to the wall with shoulder taps  IC, 20 mountain climbers In Cadenc
Announcements: Convergence at Kenny’s grave Thanksgiving Day 6 a.m.

There’s a Christmas party poll on Facebook Site Q is open if theres a volunteer.

M4L looking for guys to go down south and rebuild a house from the hurricane samage onDecember 1st meeting at Exit 319 on 40 I’m guessing.
Prayer: Noah’s Ark and crab legs health.

Safe travels for all over the holiday.

Be thankful for everything we have the ability to exercise our minds and bodies and

Can’t Do-Si-Do with a Midget

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YHC made the trek down to Kenny’s Grave for a promised Midget 4 Life beat down knowing he would have to leave early for a social obligation. The conditions were awful (cold and rainy) and promised to drive a small turnout, but YHC didn’t know just how small.

Sitting in the parking lot with 2 minutes to go there were only two cars – YHC’s and 16 bit. 1 minute to go both got out and consulted and at go time the decision was easy – we began running the parking lot to warm up.

Warm Up:

2 Parking lot laps
The Workout:

We went under the shelter for some do-si-do, alternating calling exercises. It went something like this:

SSH

Good Mornings

Michael Phelps

Dips

Dirkins

Alternating lunges

Alternating step ups

Mountain climbers

Roman situps

pickle pounders

WWII

homer to marge

planks

balls to the wall

irkins

squat holds

Mary:

In the workout
Announcements:

Holly Springs Half
Prayer:

Noah’s Ark, Crab Legs

The New Hill

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Kenny’s Grave was a little damp and moist in the gloom this morning but temps were favorable. There were 11 PAX that showed for an off course beat down. One clown car made the long drive down south to see what all the huh-bub was all about. Headlamps were ready on some of the guys. No EC needed on this AO, don’t need it.

Warm ups
Stretching
Squat shuffle
Frankenstein’s x10
Jog around parking lot with ladders and cones for 10 mins
SSH x25
Windmill x10
Mtn climbers x25

Do Work
Venture down to ladder railing near Downtown FV little over half mile away.
We were clocked at 6 MPH on the run down.
Ladder merkins 10x 5 rds lower, middle, upper, middle, lower (50 total reps)

Jog over to introduce a new hill to the PAX at Mineral Spring Park
11’s with Burpees and Turkish Get’ups
55 reps total for each

Back to rails
Dips x25

Mosey back to the flag since we were running out of time fast.

Mary
Boat canoes x10 IC
American hammer x10 IC

Verse – Encouragement and Patience
“Now we exhort you, brethren, warn those who are unruly, comfort the fainthearted, uphold the weak, be patient with all.”
‭‭I Thessalonians‬ ‭5:14‬ ‭NKJV‬‬

Announcements
HSHM, U-turn, AGS, Friday AO’s

Prayers
Work and life balance for Yosef and all of us, H1N1 may venture into new job possibilities, Martini’s baby due any day, WebEx’s family and new baby, Crab Legs, Noah’s Ark, DD’s family.

Still looking for a Co-Q at KG. I don’t mind bringing some work each week. Will welcome guest Q’s anytime. As always, thanks for those that attended and allowed me to lead today. Keep working hard in the gloom and through life.

BS Out!

Civics 101: 535 @ Possum Trot

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Warm Up:  One lap jogging around the tennis court, SSH, Cotton-Pickers, Good AMs, Fazio Arm Circles, Windmills

The Workout:  Waking up to the midterm election results gave Dauber an idea to introduce a civics lesson digging into our legislative branch.  In honor of having 100 Senators and 435 Representatives, PAX got ready for a beat down that included 535 total reps.  PAX paired up, one PAX grabbing a medium-sized Rock and began the following workout:  100 curls (PAX not curling, bear crawled half the distance of a parking lot); 100 rut-ros (PAX not curling, ran to the end of the parking lot); 100 triceps (PAX not curling ran around the tennis courts); 100 goblet squats (PAX not squatting, ran to the concession stand); 35 Burpees (PAX pushed a rock while bear-crawling half the distance of a parking lot).  Time constraints got in the way of honoring our 100 Senators.  However, nine additional burpees were perforformed OYO in honor of our Judicial  branch (although one PAX suggested there were only five).  PAX held plank until each set was completed.

Mary:  PAX held Balls to the Walls in the tennis courts until all PAX returned their rocks.  Circled up for Mary whereby each PAX performed a 10 rep core exercise that included: box cutters, pickle pounders, canoes, WW IIs, LBCs, pickle pounders, ankle biters, SSH, diamond merkins, blank-ups, low-slow flutters, American hammers, alphabet soup, capital vowels only X2, burpees, etc.

Announcements:  Bottle share this weekend, see FB for location.  HSHM preparation and call for support.

Prayer:  Luke 16:10-13. Whoever is faithful in small matters, will be faithful in large ones…”. CrabLegs, Injured PAX, PAX training for half, Apologies for other prayers spoken (and those prayers unspoken).

2nd F at StickBoys post beat down.

Tremendous honor leading 18 #HIM.  Faithfully submitted, your Q – Dauber

R22 Virgin Q

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R22 lost his virginity at Kenny’s Grave this morning. 10 PAX got to witness how it unfolded. Wouldn’t say it was glorious but there was a lot of sweat. The refrigerant couldn’t keep things cooled off for long. Here’s how things got heated quickly.

Warmup: Mosey around baseball field and around community center to the basketball court. SSH-20 IC, GM-10 IC, Fazio arm circles forward and reverse 10- IC, Cotton pickers with back clap 20-IC.

Workout: Mosey to start and finish line.
5 Burpees, 10 SSH, Sumo Squats, Merkins then sprints.
5 Burpees, 20 SSH, Sumo Squats, Merkins then sprints.
5 Burpees, 30 SSH, Sumo Squats, Merkins then sprints.
5 Burpees, 40 SSH, Sumo Squats, Merkins then sprints.
5 Burpees, 50 SSH, Sumo Squats, Merkins then sprints and then 10 Burpees when you get back to finish line.
Pickup the 6.
That was a total of 35 burpees, 150 SSH, Sumos and merkins each.

Mosey to flag for Mary.
Low slow flutters-20, Reverse LBC-20 WW2s 30, around the circle call out ad exercise.

Announcements: runs, csaup, wear reflective gear

Prayers: DD dad, storm victims, H1N1 friend lost his job, others unspoken

4 Corners

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6 PAX came out to get quickly warmed up with a full moon workout. Details fo ya below.

Warm up extended lap stopping at various spots for exercises.
SSH x20 IC
Plank jacks x20 IC
Good morning x10 IC
Cotton pickers (proper form) x15 IC
Stretches

4 Corners on the courts
Cone work on sidelines and ladders on end of the court.
Exercises in each corner, 4 laps, cones and ladder agility while advancing to next corner.
C1. Standard merkin x 15
C2. Bobby Hurley’s x15
C3. Burpees x10
C4. Jump lunges x10 each leg

We came over to the rock pile where the brand new state of the art cinder blocks were left. Come to find out somebody needed them more than us or they just walked away. So we grabbed some rocks instead.

Rock curls x15
Peter Parker’s Praises (hallelujahs) R then L, 1:4 ratio
Rock curl repeats
Baby dips on curb 20 then 20 again
Rock curl repeats
Wide Dirkens on curb. Chest touches ground

Mary
Freddy Mercury x20 IC
4-corners x10, reverse it x10
Reverse LBC’s x10 IC

Verse about giving back
“He who gives to the poor will not lack, But he who hides his eyes will have many curses.”
‭‭Proverbs‬ ‭28:27‬ ‭
Quick thought on making sure we are taking care of others. Lots of opportunities today as well as the holiday seasons coming up to share the love and wealth.

Announcements
HSHM coming soon, CSAUP on 12/15 in South Wake, F3 brew share coming up

Prayers
Joyce (16-bits friend) lost her battle with cancer last week at a young age, Martini’s mom is battling cancer, DD’s dad and family, Crab Legs, State Troopers family that was killed, all those still mending from the storms

Kenny’s Grave will have a virgin Q happening next week. Come by to find out. Missing some faces and numbers are low but the effort is still increasing. Great work put in by those that came out today.

BS Out!

I’ll make you a mountain racer

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Warm Up:
Jog around park track (1/4 mile), then circle up for warm up exercises:
Side straddle hop 20xIC
Sir Fazio arm circle 10xIC forward, 10xIC backward
Good Morning 10xIC
Squat walkers 10xIC
Hillbillies 10xIC
Mountain Climbers 10xIC

The Workout:
Partner up – size doesn’t matter – for DORA.  Odd number of Pax so YHC went solo – followed H1N1’s team for timing when to switch to run.
100 WWIIs
200 Merkins
300 Squats
While partner is doing exercises, other partners run 3/4 of the way around the parking lot, then bear crawl back to partner the last 1/4 (about 0.04 of a mile). I believe all PAX ran/crawled 6 times so totaled about 1/4 mile of bear crawling.

Some mumble chatter about not being able to run home while we were doing squats.  Just wait, there’s more!

5 Minute Mountain Legs
After failing to complete the Barkley Fall Classic 50k again, I chatted with some friends who did finish.  They suggested adding this workout at the end of long runs, so I figured I would also bring it to F3.
Round 1: For one minute, do forward lunges, alternate legs each lunge (max of 10 lunges each leg).  If finished before 1:00, rest the remaining time.
Round 2: For one minute, do backward lunges, alternate legs each lunge (max of 10 lunges each leg).  If finished before 1:00, rest the remaining time.
Rest 30 seconds because now it’s going to be tough
Round 3: Do backward lunges, 10 each leg, only when you come back to the standing position, don’t put your leg down.  If finished before 1:00, rest the remaining time.
Round 4: On picnic tables, put left leg up on bench, right leg on the ground. Do step ups for 30 seconds, keeping left leg in place on the bench, with right leg not actually landing on the bench (just in the air, then back down to the ground). After 30 seconds, switch legs.

Here is the link to the actual workout – apparently I took it easy on you guys and we were supposed to do 15 each leg in the round 3, and 1 minute each leg of the step ups! Next time…..
https://trailrunnermag.com/training/cross-training/the-5-minute-leg-circuit-for-mountain-running-strength.html

Mary:
American Hammers 15xIC
LBCs 15xIC
Low Slow Flutter 15xIC
Freddie Mercury 15xIC

Announcements:
CSAUP – Odyssey on Saturday October 20th from 0600 to 1000.  Signup here –
https://docs.google.com/spreadsheets/d/1NPIsrEXeX7jljOX4kfRqZiM_3ra3dQ1Pat0kcehPhUc/edit#gid=0

No U-Turn – we will instead do the Holly Springs Half Marathon preview run, with aid station support from LifeTime Fitness.  F3 will begin at 6:30, run club at 7:00.  Farva also mentioned he will be doing 3/1 intervals at 6:30 if you wish to join him.

Heather Jones from HSRC is running 36.5 miles at Womble tonight (10/4/18) to celebrate her son’s 1 year old birthday. She is also raising money for research into a rare genetic microdeletion he has – he is missing 4 million lines of genetic code. Here is the Facebook event – https://www.facebook.com/events/290240678256087/ and fundraising page (and more of the full story) – https://www.gofundme.com/365-miles-for-camden039s-365-days Let’s get out there and show her some F3 support!

Prayer:
Remembering Darth Visor and praying for his family. Let him be a reminder to us that it’s ok to say you are not ok, whether physically or mentally. If you are at a workout and something doesn’t feel right, or you are struggling with something in your everyday life, say something to someone.  Take a rest if needed.  It is not weakness to say you need help.
Prayers for our brothers we are missing in the gloom, dealing with sickness or recovering from injury or just being a bum!

YHC took us out, it was an honor to lead you men, great work!

AAA works!

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YHC showed up early to confirm the b-ball courts were closed. 13 PAX including two FNG’s and one 2.0 were onsite. Disclaimer was given, flag was planted, cones and ladder were ready. Time to get this party started.

Warm Up:
Warm up lap in parking lot with skips and slides.

Lower body stretches
Good Mornings x10 IC
Crisscross (like SSH but crossing legs instead of going out) x20 IC
Mtn climber merkins X15 IC (1,2,3,down)
Up/Downs x10

Cone work
3 groups
Squats, planks,and merkins while waiting
1 guys runs the course (3 rds)
Next cone course single file line (4 rds)

Ladders
– Standing sideways on the side go down like zags, lead with right
– Repeat back, lead with left
– Hops across and inside boxes
– Going down on right side touch only left foot inside box then both feet back out
– Repeat back, right foot touch only
– 5 jumps and pump through, repeat

Circle Burp- circle up, chop feet and go around circle calling “down” for each PAX

Guantánamo – circle of men with feet outward at 45 degrees. 1 pax runs circle pushing legs down.

Mary:
Double LBC’s – reg LBC followed by reverse LBC , 4 count IC x20
Side ups x15, switch
Alphabet Soup

Verse:
Hebrews‬ ‭13:16‬ ‭NKJV‬‬
“But do not forget to do good and to share, for with such sacrifices God is well pleased.”
– YHC shared how blessed we are and to help with those victims of hurricane Florance in anyway possible.

Announcements:
10k Torch Run Saturday, the Odyssey in October

Prayer:
Joyce cancer battle (16-bit), Clay tumor battle, Down East recovery, Crab Legs battle with ALS, Charles cancer surgery (BS friend)

More chatter today. Probably because Slide Rule found his way out of Holly Springs. YHC was distracted when packing up and somehow locked his keys in the trunk. Foreign Cars… 7:50 Keys were in hand ready to continue the day. Welcome two FNG’s brought by Norm. Martini (had to stop lost 15 mins because he was dry heaving, dry Martini, Martini. Sliderule named him) & Chickenfoot (first concert was Sammy Hagar)

Always good times when I get to lead. Thanks for those that stuck around some and came back to make sure my car got unlocked. Good work men!

BS Out!