Tag Archive for: 16-bit

I HAVE THE POWER!!!

/in , /by

EC:  Let it be documented that Full House and UTI ran EC on this day.

FNGs:  The title of this backblast makes me think of a once FNG we had at the Cobra.  He was named Snarf for his love of Heman (I think that was the story) also something about a pet he had named Snarf.  I’m gonna reach out once I write this backblast.  Chat soon Snarf!

Warm Up:  Typical stuff – Windmills, Merkins, Imperial Walkers, Hillbillies, Goofballs, etc.

I’ll put this next section in the warm up because it was more about me having fun, but we worked out too.  I didn’t let the PAX know what I was doing so they thought I’d gone crazy or simply had no plan and was wondering the parking lot.  Some might recall a Q of mine from way back when where I marked Purple Cobras.  Back then, I was inspired by some graffiti that was sprayed on the now Dollar Store across the street from the Cobra and decided compete for tagging dominance and properly mark my territory.  See my earlier backblast for the exciting details – https://f3southwake.com/2018/12/18/pffffttttt/

We ran around completing exercises along the way.  Plank Jacks, SSH, WWIs, and Squats were dished out.  At one point, Full House said something like “I think he is writing something…”  DING DING DING DING DING!!!!  Kosher\Woody congrats on taking the next drink of Kool-Aid at F3 and becoming site Qs just know that this AO has been marked for UTI (POWER).  Once you get a UTI, it’s not always easy to get rid of…

Photo

 

We went through the bank lot and around to the back of Teeter where we ran Carioca each side, then ran in reverse as we washed ourselves in the odor of the HT dumpster.

It was about here that Full House was afflicted with a calf issue.

The Workout:

Thing 1:  Earkins, Derkins, Dips, run around the Jiffy Lube 2x – Full House was asked to sit the running part out but he is stubborn and he soldiered through it.  I pulled the plug on this workout due to time and a concern for my friend.  But mostly for time (There was more to do)

Thing 2:  Mozy to the Thrift Store lot and partner up.  Using the islands and the curb facing HT as our boundaries.  Something shy of 11s with Broken Wheel Barrows in between for transportation between said island and curb.  Star Jumps and Prisoner Squats on the ends.  There was highly accurate counting in play thanks to my brother that always brings A Dash More, 16-bit.  In the end, it didn’t matter – I got bored of the workout and the counting somewhere in the middle to the end…  NEXT

Thing 3:  There was a wall nearby and I had recently invented/stole/borrowed/found something I call Ball Walkers.  So we did them!  Assume the Balls to the Wall position and shimmy down the wall on your hands.  We went down the wall 2x.

Back to the flag!

Mary:  Pickle Pounders, Homer to Marge, Dying Cockroach, and some calf stretching courtesy of Full House.

Announcements:  Holly Fest Sign-ups, Brute Squad this weekend, Purple Cobra wants you to sign-up on the Q sheet

T-Claps (Recognition):  Shredder is shredding – nearly done with his 75 Hard Challenge.  Good Stuff

Prayer:  Kosher’s co-worker recovering from brain surgery for cancer, Wallaby’s mom with early onset of Parkinson’s, 16-bits friend that recently passed and left a wife and 3 kids behind.

 

As the workout wrapped and everyone left.  Kosher and I talked shovel flags and said hi to Dahmer as he pumped gas.  Dahmer looked well rested, he said that he had just come from Caveman.  That makes sense…

 

Dahmer left and Kosher and I both went to leave but when he turned the key just some light clicking came from his truck.  I had done it… I had put on a workout of such greatness that I even managed to suck the energy out of Kosher’s truck!

The Rope is Thick…and the Pipe is Sweaty!

/in /by

All I know is the title of this Backblast contains two statements that WERE said by PAX at today’s workout. I just don’t know sometimes…

FNG’s: none
Warm Up: SSH x25 IC, Seal Claps x10, Overhead Claps x10, Imperial Walkers x8, Hillbillies x10, Good Mornings x12, Daisy Pickers x8, Squats x15
The Workout: PAX took turns leading various counts of the following ground exercises (most of which attached the plank position). Merkins, Shoulder Taps, Peter Parkers, Mountain Climbers, Pickle Pounders, El Lobos, more Merkins, LSF’s.

Pain Stations: The timer was a runner doing a short lap. The stations were Tire Flip, Pain Stick Squat, Kettlebell full swing to overhead, Kettlebell Row, Ballistic Curl with mace, Blockees, Battle Ropes, Dumbbell Bench press w/ 45’s, Brick Shoulder Progression. Everyone got in about 2 whole rounds.
Mary: Time for more distributive leadership. These PAX are good! PAX took turns calling Mary exercises which were: LBC’s, Freddie Mercury, Homer to Marge, WW2’s, Side Plank Stretch, 6 In. Hold, Box Cutter, Merkins, LSF’s.
Announcements: Brute CSAUP Oct. 16th. Breach has lots of free Apple Pie LiquidIV, 3rd F channel has info regarding partnering with town for Holly Fest.
T-Claps (Recognition): Sunshine in the house!!! Back out in the Gloom brother, we are better with you!
Prayer: YHC and job/career transition, Ricoh…F3 brother and family recovering from COVID/family still with illness, Sprinkler mom. Bondo took us out!

Hope Ya’ll Enjoyed That!

/in /by

YHC decided to take the Sheepdog crowd on a metaphoric journey through the mountains and mimic the experiences I had last weekend at BRR!

FNG’s: no
Warm Up: Imperial Walkers x12 IC, Hillbillies x13 IC, Frankensteins x12 IC, Seal Claps x13 IC.
The Workout: Every race starts fast…jitters are there, blood is pumping. Fast Feet with Up/Downs called by YHC for about 3 mins. to get the pulse going.

We moseyed over to the awning/wall area for a 5 ct. per PAX People’s Chair. This was followed by Step-Ups x 30, Squats x35, and Single Leg Bulgarian Squats x15 each leg.

We did a scout run to the back track/playground area.

On a tough run, sometimes you have to get your mind ready to just “settle in” to the suck. Each PAX took a turn in pairs running around the track while all others did Burpees OYO. Once all PAX had gone, we did a rinse and repeat but with LSF’s instead. You against you type of thing…

We then completed an Indian run up to the front to mimic the fast quick leg.

Finally, we finished with a game of perseverance as we embraced the Mountain Goat. The PAX did a long bear crawl, stopping along the way for a reverse countdown of Mountain Climbers/Diamond Merkins, beginning at 7 reps.  This lasted about 8 minutes. We did take a time or two recovery, because that is how to run smart on the Mountain Goat!

Mary: 25 Counts of the following: WW2’s, Homer to Marge, LBC’s, and Freddie Mercury. Finished with planks and pigeon.
Announcements: Strongman CSAUP on 10/16…sign up on Slack. Sleep in Heavenly Peace may need a bed build again.
T-Claps (Recognition):
Prayer: Fireball and his knee and friend (Jared) with COVID. Loss of Cyclops employee. Wrangler lost his brother. Peace and hope in those places. YHC took us out. Honor to lead and tell a few tales!

5 miles was had by all

/in /by

FNGs:

None

Warm Up:

SSH x10

Frankenstein x10

Daisy Pickers x10

Windmills x10

Butt Kickers x10

The Workout:

We ran

Mary:

Various yoga stretching poses

Announcements:

Races up coming

Prayer:

Unspoken

All out War at Sheepdog

/in /by

FNGs:N/a
Warm Up: Kicked it off with a follow the leader lap around the parking lot and several line agility drills.
Circle up for side straddle hops, arm circles forward and reverse, seal claps, overhead claps, good mornings, and daisy pickers.
The Workout: Had to make some changes on the fly to adjust for a 3 man card game of war, but here is basically how it went.

Deal out all of the deck and hand out to each pax. Each pax flips their top card and the highest card wins. The winner gets to choose an exercise and adds the top two cards to get the rep count. The losers do a burpee and then all pax do whatever exercise is chosen. If the top two cards are a tie, then all Pax do a specific exercise for 30 seconds AMRAP, and whoever between the pax that tied that does the most reps wins. The losers do a penalty burpee and the winner picks the exercise to do as normal.

After going through all of the cards, Shredder led us in some knee striking techniques/practice.

Mary: Embrace the suck to close this one out
Announcements: Several runs and CSAUPs coming up
T-Claps (Recognition): Shredder for pushing me through 2 miles of EC
Prayer: I took us out

My Boobies Are Real

/in /by

I had a playlist queued up and ready to go for today’s tabata style workout.  It was, unsurprisingly, a heavy metal mix that I was really looking forward to.  Opeth was going to be playing and I love Opeth.  Well, that all completely changed when I rolled up to the AO and got out of my car to find Gump and Forceps dancing in the parking lot to OPP.  I quickly found a 90’s rap and hip hop playlist on Spotify and got that ready.  Spotify and I disagree on what should or should not be on a station like this but we listened to it anyway.  It was, after all, the source of this title.

FNGs:

Not today

Warm Up:

SSH x20 IC

Daisy Picker x10 IC

Windmill x10 IC

Imperial Walker x10 IC

Hillbillies x10 IC

Trunk twists x10 IC

The Workout:

As metioned above, this was going to be a tabata style workout.  I had let the guys know that I had to get up early to start the smoker so if I was smoking at home we were going to be smoking here this morning, and today’s target was abs.

The cycle was 40 seconds on and 20 seconds off for 6 rounds of these 5 exercises:

Low Slow Flutter

Hello Dolly

Boat/Canoe

Gas Pumps

Australian Snow Angels

I’ve done this workout before with mixed results.  This was pretty good.  Some interesting music and entertaining mumble chatter, especially from Gump who may be the next big thing in rap music.

Not to leave the combatives out we finished up by doing some striking.

25x single strikes

25x double strikes

25x triple strikes

Mary:

Since we had already done all the ab work we did some legs

Squats x20

Lunges x10 IC

Reverse lunges x10 IC

Announcements:

Pikachu is moving and has requested help.  We all just assume that he’s going to put things on his back and run to the new house so if you don’t see a truck you should just keep driving.  But if you want to help I’m sure he’d love some.

Prayer:

Cyclops’ son and Shredder’s family are flying back home today from their mission trip

YHC’s mother-in-law’s cancer surgery next week.

Magic Number 36

/in /by

Three years ago today several neighborhood friends dragged me to Kenny’s Grave to suffer a beat down by Banana Seat.  All I can really remember about it was how disappointed I was every time he said “recover” because I really thought that meant we got a chance to catch our breath.  Boy, was I wrong.  But here we are, three years later, having done things I would have previously said were impossible, all because of you men that have surrounded me over this time.  I am thankful for all of you and appreciate you all more than you know.

All that said, I did set out to kick your asses today.

Unfortunately (or fortunately, depending on how you look at it) time was against us today.  My plan was to do 36 reps of 16 different exercises but 45 minute just wasn’t enough time to make that happen.  I’d still like to think we got some good work in and got a good sweat going.

FNGs:

Welcome Just the Tip!

He’s a coworker of Fumunga’s.  His first job was at a restaurant, hence the name.

Warm Up:

No warm up lap since YHC is still nursing a heel issue.  Circled up for:

SSH x36 IC

Windmill x10 IC

Frankensteins x10 IC

Sir Fazio Arm Circles x10 IC forward and reverse

The Workout:

The Red October boys went up to the pavilion to do some TRX while we moseyed down towards the first stretch of parking spaces for my favorite routine, the Crab Boil!

We started at one parking line and crab walked two spaces.  We did Crab Cakes x12, crab walked another two spaces, Crab Humpers x12, crab walked another two spaces, Crab Jacks x12.  After that we took a break and did irkins x12, dirkins x12, and squats x12.  We worked our way back up the parking lot doing the same and then back down.  36 reps of those exercises done.

Next we moseyed down to the lower pavilion for some rock work.  Everyone grabbed a rock and did:

Curls for the girls x12

Tris for the guys x12

Bus drivers x12

We rotated rocks and did it another two time for a total of 36 reps a piece.

After that we traveled with our rocks up to the lot behind the swimming pool.  Here we did shoulder taps x12, bear crawled and pushed our rock across the lot, and then Bobby Hurly x12, and then bear crawl and push the rock back.  We did this two more times, but with the second and third laps being duck walks with rocks and then sprints.

We returned all but one rock (the largest) and then Indian walked while passing the rock down the line up to the bathrooms.  Here we lined up against the wall in People’s Chair.  The rock started at one end and was passed all the way down the line to the other end.  That was 1.  It traveled back for 2.  We continued until 12 were complete.  After that it was a 12 count IC balls to the wall.  YHC wanted to do it all another two times but the clock had other plans.  We did one more round of People’s Chair and BTTW, each in 12 count, before heading up to the Red October guys for Mary.

Oh, I almost forgot that I tried to also sprinkle 36 burpees in as well, doing 6 each time  we transitioned from exercise group.  We had gotten three sets in and were supposed to do the other three with the people’s chair and BTTW but, again, time was not my friend.

Mary:

American Hammer x10 IC

LBC x10 IC

Reverse LBC x10 IC

Knees to the left LBC x10 IC

Knees to the right LBC x10 IC

Homer to Marge x10 IC

Announcements:

Carpex Q Swap the last week of July and first week of August.  Check to see if there are any spots still open to Q

T-Claps (Recognition):

Great to see Boy George back in the gloom with us!

Prayer:

Fumunga’s neighbors who are expecting a child and the father just came down with COVID

Sunshine and his wife and their new born child

Unspoken

 

Men, it’s always an honor to lead and even more so to do on a day where I’m reminded what this all means.  I was very excited to also have Boy George and Noah’s Ark at CoT with us as they were both there at my first post as well.  I know they didn’t plan it that way but I thought it was pretty awesome.  Thanks for indulging me today.  I hope in three more years I’m writing another one of these.

 

010000

Swinging Bells

/in , /by

7/9/21

FNGs: nope
Warm Up: SSH, good mornings, sir fozzie, windmill, spinal rotations
The Workout: 5 rounds, 7 exercises, 45 sec work/15 sec rest.
curls, tricep ext, squats, fig 8’s, ground pounders, cookies, and something else
Mary: w/ bell- LBC, low slow flutter
Announcements: slack
Prayer:  prayers for safety and quick recovery for16-bit mother in law having surgery

Cobra Kai Never Dies

/in /by

Couldn’t pass up the opportunity to do a cobra workout at Sheepdog after the zebra cobra in Raleigh. 

FNGs: N/a

Warm Up: Warmup lap around the parking lot then circle up for the following: Side straddle hops, Arm circles forward and reverse, Daisy pickers, Imperial walkers, and Hillbillies

The Workout:

Plank snake agility around the entire parking lot then circle up for C.O.B.R.A.

Captain Thor’s x 10
Ohh baby’s -homer to marge/pickle pounders  (10×10)
Bear crawls down and back
Rochamburpee (rock/paper/scissor x10 with partner, win or tie does a merkin, loser does a burpee)
Air Drama (squat as low as possible then calf raise x10)

Snake run around the parking lot

Cobra Kai – do each exercise based on my command
Strike First – sprint down and back
Strike hard – explosive clap merkin then 2 strikes
No mercy- max merkins then hold plank until I call time

Snake run around the parking lot

Repeat Cobra Kai on my commands
Strike First – sprint down and back
Strike Hard – squat jump
No mercy  – 10 squats then deep squat hold until I call time

Shredder led 8 minutes of Cobra Style striking techniques and crossover applications

Mary: Around the horn exercises with each Pax leading a 10 count: Hello Dolly, LBCs, Crab Cakes, and Have a nice day

Announcements: 1776 workout on Sunday at Womble
T-Claps (Recognition):
Prayer: 16-Bit’s mother in law, Farva’s cousin, and a praise for the bed build/deliveries

HHH (Hot, Humid, Hilly)

/in , /by

FNGs: Nope but welcome back cotter  – Goya

Warm Up: SSH and Frankensteins

The Workout:Ran Crossway picking up the 6 along the way.

Mary: N/A

Announcements: Some bike rides coming up.  Check the 1st-cycling channel. 2nd F convergence tomorrow at Harris Teeter Starbucks near Tiger Blood and Disney for Bondo’s retirement.

There will be more bed delivery opportunities.  Sync with 16-Bit.

T-Claps (Recognition): To the bed delivery crew.

Prayers: Kevin and Heidi