Stone Cold Kung Pow 5/28/21
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
Tag Archive for: 16-bit
EVENing the ODDs
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
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?
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
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
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
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
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
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
Jail Break at the Prison Yard
All of the usual staff were absent this morning, giving free reign to the prisoners who really had no idea how to run a prison. Luckily coupons were left for use and YHC showed up a little early to assess the situation and arrange the pain stations. ECers started rolling in so we got started.
FNGs: None
Warm Up:
SSH x20 IC
Windmills x10 IC
Daisy Pickers x10 IC
Imperial Walkers x10 IC
Hillbillies x10 IC
The Workout:
There were 5 pain stations set up and one timing station. The pain stations were
Pain stick – Squats and lunges
Battle Rope
Medicine Ball – Slams
Pain stick – Chest press, shoulder press, curls
Medicine Ball – Balboas
There was a tire with a belt attached to it that served as our timer. One PAX would strap it on and run from the bushes to the sidewalk and back while the rest of us worked at a station. When they finished we rotated.
After 4 rounds we took a break and went up to the club house for some people’s chair with seal claps and overhead claps and then BTTW. We did another round of the people’s chair and then headed back down (Pikachu was not happy we didn’t do BTTW again but I was the Q and I wasn’t.)
Another round of the pain stations was all we had time for.
Mary:
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
Hello Dolly x10 IC
Announcements:
HSPD race on 6/12
Sleep in Heavenly Peace bed build on 6/12
Prayer:
Gump recovering from COVID
Pikachu and his M trying to conceive.
I really enjoyed this. I don’t know why it’s taken me so long to get out here but I plan on coming back to see how the regular crew runs it.
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