Tag Archive for: 16-bit

525 on 5/25

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FNGs: None, but Backdoor was out for his 2nd post
Warm Up:
Mosey the long way to dumpster area. Circled up for SSH and Sir Fazio arm circles.
PAX counted off by 4’s and mosey to goodwill parking lot with 4 carrying the buckets full of rocks.

The Workout:
PAX teamed up by number behind the 4 buckets. Each bucket had a list of 21 exercises that PAX were instructed to do 25 reps of each exercise. After each exercise, 1 PAX would carry their bucket of rocks to the other end of the lot while the remaining PAX did SSH until all exercises were complete.

21 exercises x 25 reps each = 525 total reps

  1. Merkins
  2. Lunges – 25 total
  3. Big boy situps
  4. Dodo bird with rock (IC)
  5. Monkey humpers (IC)
  6. Low slow flutter (IC)
  7. Carolina dry docks
  8. Single leg deadlift with rock – 25 total
  9. Hello Dolly (IC)
  10. Overhead press with rock
  11. Squats
  12. LBCs (IC)
  13. Wheelbarrow – 25 steps each PAX
  14. Homer to marge (IC)
  15. Plank hold – 25 count
  16. Hand release merkins
  17. Turkish get-ups
  18. 6 inch hold – 25 count
  19. Chill cut plank hold – 25 count
  20. Box cutters (IC)
  21. Burpees

Rocks were returned while the final group finished their burpees and we headed back to the flag.

Mary:

Announcements:
PAX circled up and held a plank. YHC asked PAX what the mission of F3 SW was. We got it right on the 2nd try and 1 merkin. Then YHC asked PAX for 1 or the 5 principles of F3. We did a few merkins for incorrect answers, but finally got through them all. 5 merkins for the 5 core principles. 20 boat canoes IC and a short back plank.

T-Claps (Recognition):
Good job Backdoor.
69 PAX posted in SW today with 5 FNGs!

Prayer:
Unspoken. YHC took us out. BOM is back!

Stone Cold Kung Pow 5/28/21

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17 Strong for Kung Pow @Cupid @Fumunga @Bobby Dall @Bobby Boucher @M4LIFE @Cancun @Deadbolt @Mookie @Warren Brendle @MadDog2020 @Wrangler @HazMat @Roger Roger @16-bit, @Woody
FNG: Welcome Bandit
Warm Up: A Quick set of 22 counts of SSH and then a mosey over to the church parking lot for a Broken Skull obstacle course. We toured the grounds to hand out instructions and then we got to work.
The Workout: There were 8 stations that the pax and a partner needed to run to complete the exercise and then run to the next one. The goal was to complete 2 revolutions of the course in the allotted time. The stations were as follows
Station 1: Weight plate chest presses (25 reps)
Station 2: Water bottle or Sandbag Farmers Carry
Station 3: Roll the 3 dice, perform those exercises
Station 4: Battle Rope Figure 8’s (25 reps)
Station 5: Out of the box (25 Reps at each corner of SSH, Squats, Windmills and Frankensteins) bear crawl to each corner
Station 6: Fire Hose Run
Station 7: Catalina Winemakers around the clock with tires
Station 8: Traveling Merkins with an overhead press.
Mary: Mosey back to the parking lot

Announcements: Memorial Day message, Freedom is not free, it has a high price that has been paid by alot of great men and women. In recognition of Memorial Day for every pax member that wears a RED shirt on Friday the 28th I will donate $10 to the Travis Manion Foundation and if 75% of the pax wears a RED shirt I’ll double it.

Prayer: Roger Roger family friend that has thyroid cancer, men and woman on the front lines

EVENing the ODDs

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FNGs: None

Warm Up: Mosey from parking lot to track. Hamstring Stretch, Quad Stretch, Pull knee to chest
The Workout:

PAX were instructed on the ground rules for the ME: ODD numbers must be completed in sequence. EVEN numbers are interchangeable throughout the non-stop 45 min timer. I/C exercises were to be done in proper cadence timing and lap work on EVEN’s were to be held to the spot you stopped on the track. i.e. Don’t start walking on bear crawls if your tired. PAX were politely told to have some self-respect and be honorable in their effort. To quote Pablo “I’ll be checking accountability and I ain’t your Daddy.”

PAX were instructed to pick up the 6 on EVEN numbered exercises. Flip a tire, bear crawl an extra distance, throw an extra rep or cadence rep to the 6’s way. Plenty of help given during lack of “will” moments.

I don’t have every PAX’s completed Events. (Each # is an event) But I can come back and edit as they come through.

Nemo: 6 , Mookie: 5, Breach: 6, 16 Bit: 4, Fanny Pack: 6, Maybeline: 7, Cupid: 6, Pablo: 6, FRAM: 6, Roger Roger: ? , Mad Dog 20/20: ? Floe/Joe: ? , Hardy: ?,

Lots of lesson to be learned from this: Help someone, Ask for help, Get past the surface of fear and pain, True Accountability, Steel sharpens steel.

Mary: Not time
Announcements: None (Too tired)
T-Claps (Recognition): Maybeline, Breach and Fanny Pack for EC.  ALL the PAX who committed to the workout. ALL PAX for competing against YOU vs YOU.
Prayer: Pablo’s Family Friend, Roger Roger’s extend families medical issues, Floe/Joe medical issues with family and wife’s getting job opportunities.

First time at Falcon Park

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FNGs: Not today, but welcome back Princess Cut
Warm Up: Mosey around
The Workout: Lazy Dora with Cinderblock work and BTW hold for partner.  Baseball field suicides
Mary: Plank Hold while each Pax ran the bases once
Announcements:
T-Claps (Recognition):
Prayer:

Did you used to work at dairy queen too?

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FNGs:

None today 🙁
Warm Up:

SSH x20 while Lipsync tied his shoes.

Good morning x10

The Workout:

Mosey to Rovisys – stops along the way for Sir Fazio x10 forward and backward, Monkey Humpers (towards the road of course), and standard merkins.

At Rovisys – go up the ramp, 10x star jumps, run to the corner at the top of the hill for 20x LBCs, run down the hill back to the bottom of the ramp. Methods of going up the ramp were rail spider mans and wheelbarrel twice (once per pax).

Mosey back to Rovisys with the same exercises as on the way swapping out Fazios for Imperial Walkers and Hillbillies.

Back at the school plank hold with merkins to the tune of Thunder by Imagine Dragons.
Mary:

Yoga and stretching.
Announcements:

Sleep in Heavenly Peace sign up is live

June picnic at Harris Lake sign up is live
T-Claps (Recognition):

Maybelline for posting a lot of days in a row

Full House for putting this Q up for grabs 😛
Prayer:

India and the rest of the world dealing with the ongoing pandemic

Spartan 500 at Paradise City

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YHC made my triumphant return as the Q at Paradise City this 55 degree comfortable morning.  About 7-8 showed for Extra Credit with Pikachu and Skidmark leaving early to get in the extra mile (nice work).  great pick ups on the EC run of this 6.  Returned after EC to see a large gathering in the parking lot which looked great!  We had a visitor from F3 Chartlotte in town – more on that at the COT

FNGs: None

Warm Up:  A quick lap around the parking lot and then circled up

  • Windmills x 10 🙂
  • Wide Grip Merkins x 10
  • Side Strattle Hops x 20
  • Fazio 10F and 10R
  • Seal Claps x 10
  • Right over left and left over right stretches
  • Pax instructed to find an accountability partner of equal speed to put him

The Workout:

We did the Spartan 500 with running a 0.25 mile in between each sets.  Partner up with a man of similar speed but that can push you.  Do the set of 50 exercises at opposite corners with your partner.  See image below for details.

Goal was to do this 10 times or 5 laps.  T claps to (at least) Pikachu, Skidmark and 187 for finishing all 10!  I think most of the rest got 8 so a spartan 400!

Mary:

The lead pair got back to the Basketball courts a little early and led group in ab exercises.  YHC arrived and closed out mary with a 5 count around the horn holding 6 inch leg lifts.

Announcements:

  • JoCo CSAUP
  • Sleep in Heavenly Peace (check slack)
  • Cookout (check slack)

T-Claps (Recognition):

  • Mookie for running a 2:08 half marathon yesterday and still posting
  • Visitor from Charlotte (Greyhound) – his step daughter is having a baby today

Prayer:

  • Greyhounds Daughter and doctors
  • unspoken
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This was my first time at Needmore Park. The routes were great and we had some quality mumble chatter along the way.

EC:  A lot of PAX were there for EC.

FNGs: not today

Warm Up:    10 x Good Mornings, 10 x Spinal Rotations

The Workout:  We ran the Yellow route for EC so I suggested we take the yellow route in reverse. After some discussion to coordinate the coffee stop, we decided to take the blue route and then the yellow route. We made a pit stop at Breach’s house for coffee and then headed bag to the flag.

Mary: Short on Time

Announcements:

Picnic note from Dawgpound:

F3 Southwake is hosting a picnic at the Longleaf shelter at Harris Lake. All Pax and their family are invited. The goal is to have a couple of Pax cook hotdogs and hamburgers at the event. The rest of Pax are recommended to bring either a side, paper plates, silverware or dessert. Everyone is welcomed to bring picnic games like Cornhole. There is a playground nearby for kids to play and we are close to the lake.

Date: June 26
Time: Starts at 11 AM. Stay as long as you want
Who: Every Pax and their family

How do I register: Fill out information here: https://docs.google.com/spreadsheets/d/1-nsRCNZUJY2UB43Q6Q9bOX4zG-Nt-JcFFlDd83424wI/edit?usp=sharing

 

Bed Build Note from LED:

Talking with coordinator and she said she will be posting the signup to the public Monday for the June 12th build day.  If your able to help please signup below. They plan to cut and stain 40 beds in fuquay and 7500 across the nation. Come be a part of it and let’s help out the community. It’s amazing how excited these kids are when they get a new bed delivered.

https://m.signupgenius.com/#!/showSignUp/10c0d49aba823a3f4c61-shpncfuquay14/19596328

T-Claps (Recognition): Breach for proving the coffee for all of us.

Prayer: Unspoken

YHC took us out. Always an honor to lead.

Kill the rabbit, kill the rabbit

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FNGs:None 9 pax for EC 16 pax’s joined the beat down.
Warm Up:SSH, good mornings, imperial walkers with squat, fazio arm circles
The Workout:

With rock in hand, we lined up along parking lot.
Murdered bunnies two parking spots did 4 merkins cusack back to start.

Murder bunnies 4 parking spots, 4 squats cusack back.

Murder bunnies 6 parking spots 4 ground pounders, cusack back.

repeat this for 2 more iterations upping reps to   8 and 12 reps

Made way to hill at ball fields where we did 8’s of 1-leg squat at bottom and Turkish getups at top, while running backwards up hill.

At shelter we did 3 sets of  wrk in seeking and dips increasing reps from 5-10-15.
Mary: LBCs, side kicks, pickle pounders, Peter parkers, heel taps, 6in – hello dollies, to 45 deg hello dollies and then windshield wipers.  Last exercise captain Thor’s 1-2 up to 8-16 reps
Announcements: Derek Davis race June 12. SHP June 12th. Joco csaup May 22nd

Prayer:FedEx mother, injured pax’s.

Dawgpounder

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EC: Fanny Pack, Red, Pikachu, Maybelline, Full House, Katniss, Cupid, LED, Nemo,
FNGs: Nope
Warm Up:

Lap around the parking lot. We then circled up in the field.
Bounce
Staggered hinge
Spinal Twist
Bat Wing
Fazio Forward
Fazio Backward
Seal Claps
Overhead Claps

The Workout:

Pax split into two groups

Group one did absolutions while Group 2 did BTTW and vice versa. Group 1 would do Monkey humpers in cadence while group 2 did wall sits. Each pax did 10 absolutions 9, 8 7 … 1.

10 absolutions/BTTW
9 absolutions/BTTW
10 Monkey Humbers in cadence/Right Leg out
10 Monkey Humbers in cadence/Left Leg out
9 Monkey Humbers in cadence/Normal Wall Sits
8 absolutions/BTTW
7 absolutions/BTTW
8 Monkey Humbers in cadence/Right Leg out
8 Monkey Humbers in cadence/Left Leg out
7 Monkey Humbers in cadence/Normal Wall Sits
6 absolutions/BTTW
5 absolutions/BTTW
6 Monkey Humbers in cadence/Right Leg out
6 Monkey Humbers in cadence/Left Leg out
5 Monkey Humbers in cadence/Normal Wall Sits
4 absolutions/BTTW
3 absolutions/BTTW
2 absolutions/BTTW
1 absolutions/BTTW

Moseyed to the playgrounds. This became complicated. Note to self. This is not easy to explain.
Split up into 2 groups. The pax went around the circle. Pax will hold plank. Pax in the back will Burpee and bear crawl to the front. When we got to the fence we did 5 each leg Bulgarian squats. I will think about how I can improve this workout.

Mary:

Circle up around the practice green
Legs Straight up to our hands
Six Inch Holds
Pickle Pounders
Legs Straight up to our hands
Six Inch Holds
Pickle Pounders
Supermans

I’m drawing a blank here. We did abs though.

Announcements:
T-Claps (Recognition):
Prayer:
Pax bringing home their kids
Full house’s friend
50 car pile up on 540

Week 2 of Tequila Sunrise and The View Didn’t Disappoint

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FNGs:

None

Warm Up:

A quick round of Side Straddle Hop, Good Morning and Daisy Pickers

The Workout:

Both the 3 and 5 mile routes were in play.  Cancun came prepared with a Ruck and some extra weight in the form of his 2.0 strapped to his chest.  Yogurt, Gamecock and Cancun were out for EC.

Really good mumble chatter on the run.  9 PAX logged some miles on a great day for running.

Mary:

None

Announcements:

CSAUP In JOCO

SHP Bed Build and Delivery – Great work Men!

Prayer:

Martini and Yogurt’s Mom – prayers for strength and quick recovery