Damn it feels good to be back at Cletus!

16 long months have went by since YHC last led the PAX at Cletus. 5 HIM posted on this brisk morning for a tour of the grounds. YHC got in a two mile solo EC while seeing a few PAX out getting their run on. 0530 came and we got down to business.

Warm up down to lower lot (agility otw)
Red Bull smurf jacks x10 IC
Squatted Morracan night club x10 IC
Up/downs x10
Diamond merkins (on my down and up) 10
Frankenstein’s x10 IC

General Dan’s increasing merkins 1 to 10 in parking lot

Mosey to amp for box jumps, one leg dips, BTTW shoulder taps – 3 rds x15 each

Indian run to lat pull bars
Lat pulls and Bobby Hurley’s 3 rds x10 each

Indian run to walkway btwn fields
Broadjump burpees down
Hallelujah wall sits at booth x50IC

Scout run long way back with 2 Turkish get ups after 5 sec run out, then to tennis court

Chilly plank railroad along the fence
Bear crawl-a-cides 5 lines
Reg suicides

Mary
LBC’s x20
Pretzels x20 each side

Prayers for Florence job, those fighting cancer, COVID victims

It was a pleasure men.

BS Out!

This Music Makes Me Want to Commit a Felony!

YHC cooked up a list of exercises that was sure to please this morning. Overall, a very quiet morning in the Underworld during the workout. Maybe it’s because we were staying busy and men were pushing themselves, rather than engaging in the mumblechatter. Either way, the heavy and hard tunes were blaring as 1 PAX noted, “I’ve never heard this Christmas Carol!” and “This Music makes me Want to Commit a Felony!”. 5 strong PAX worked their way through YHC’s Christmas List challenge. Every PAX completed it. Way to go men!

FNG’s: No. However, a few notable absences I won’t mention here…but next time you stand me up…

EC: Kettlebell swings x 500 w/ Emeril, Dawgpound, and YHC.
Warm Up: Good Mornings x 12, Imperial Walkers x 13, Sir Fazio’s F/R x 14, Frankensteins x15.
The Workout: This was a Christmas List 12×12 OYO Challenge. Every Exercise went up by 12 reps as we worked through the list. A few PAX started the list over again while waiting for the 6 to finish. Great work! Exercises were: 12 Burpees, 24 Wonderbras, 36 Bell Merkins, 48 Alt. Shoulder Press, 60 Midget Cookie Pouch, 72 Goblet Squats, 84 Lawnmowers, 96 Alt. Curls for the Girls, 108 Tricep Press, 120 Swings (like we needed more of that!), 132 Boobity-Boobity’s, 144 SSH.

Mary: Either built in or left out…not sure, but time expired.
Announcements: Beer Ruck Saturday at 1:00 from Bombshell, Christmas Party Dec. 17th…check the Slack.
T-Claps (Recognition): All the PAX for completing this challenge in the allotted time.
Prayer: YHC’s M and surgery on Dec. 21st. Those PAX sick, injured, spoken, unspoken. YHC took us out.

…and Emeril, even though you said like 7 times, “I ain’t got it today”…you did! Good work.

All by myself…at the Casino

FNGs: None
Warm Up: Mosey around the track followed by 20 SSH in cadence, 20 imperial walkers, 20 hill billies, and 20 Frankenstein’s
The Workout: What’s that spell?

Event 1:

Bat Wings-20, Indian Bear Crawl (a little difficult by myself but modified to bear crawl 3 parking spots then plank hold for 10 seconds R/R 10x, Randy’s 20x, Travolta’s 10x each side, Hairy Rockettes – 10 each leg, Dancing bears (this one was a little tricky, plank hold and switch to alternating left foot up and right hand up and switch), alternating shoulder taps – 20x, yurpees – only 5 because they suck and it’s my birthday…

Event 2:

Crab cakes – 20x, Annies – 20x each arm, Kickbacks 10 each leg, E2k’s (oblique crunches) – 20x each side.

Mary: Mosey around the track one more time, Freddie Mercuries, LBC’s, Reverse LBC’s, Obliques both sides – all 10x cadence
Announcements: Christmas Party on 17th at Bombshells
T-Claps (Recognition):
Prayer: Our country, our leaders, for those who are hurting and maybe sick with Covid.

KG Bad Ideas 12/10

PAX: Finkle, Norm, Sprinkler, Scrapple, Gump, 16-Bit
EC: Norm

FNGs: None

Warm Up: Mosey followed by daisy pickers, smurf jacks, Finkle kicks, Fazio arm circles

Bad Idea #1:
Blimps with a jog around the parking lot after each round. 3 sets.
Burpees – 5
Lunges – 10
Imperial Walkers -15
Merkins -20
Plankjacks/Pickle Pounders-25
Squats-30

Bad Idea #2:
Mosey to the basketball court for some suicides. Broke up into two groups of 3 and one group did suicides and the other group did an exercise starting with Homer Holds (version of homer to marge where you hold up one leg for 5 seconds each while maintaining a back bridge). Next, Balls to the wall, crab humpers, and peoples chair.

Mary: LBC’s, reverse LBC’s, Freddie Mercuries, and side crunches

Announcements: See slack and FB

T-Claps (Recognition): Everyone for picking up the six.

Prayer: Prayed for our country and leaders, Gump and work situation, and Noah’s Ark.

Finkle took us out.

The cold never bothered me….


Meant to sing up to Q Caveman this weekend, and forgot. Messaged Dawgpound to see if he was ok with me taking the Q since he had placed his name on the sheet, he agreed ,so I got to do my VQ of a steel mace workout. 
FNGs
:None
FNGs: Dawgpound KB Swings
Warm Up: Daisy Pickers, Sir Fazio Arm Circle Forward/Backward, Hillbilly’s, Imperial Walkers, Spinal Twists, Good Mornings.
The Workout:
   Tabata: 50 secs on 10 seconds rest, 8 exercises for 4 rounds.

      1. Press outs: Hold mace on end and slowly press out forward, squat while doing it for next level
      2. Dynamic Curl: Toss mace hand to hand
      3. 10 to 2:  Swing around head, return to front, swing other way
      4. Side to Side Lunges: Side Lunge, point heavy part of mace towards stretched out foot
      5. Joust Lunge: Lunge and push mace out like jousting, switch arms halfway through
      6. Barbarian Squat:  Mace behind back, bring over head and squat
      7. Overhead Press: Press mace over head, switch mace sides half way through
      8. Archer: YHC’s Favorite 🙂  Hold mace out like holding a bow.  Can do to side and behind for next level

Mary: Popcorn Mary, with Homer to Marge, Freddy Mercuries, Pickle Pounders, and others
Announcements: Beer Ruck Dec12th, Christmas Party the Dec 17th, Oakwood 24, check slack for all details
T-Claps (Recognition): Pax who did the CSAUP this weekend
Prayer: 187, Fanny Pack and Pikachu M’s.

It was great to Q a work out I had done a lot, but not lead. If you have not had a chance to come out and swing the mace you should do it. It is a full body workout.

We are not running Crossway?

EC: A lot of PAX.

FNGs: None

Warm Up: discussed the route and headed out.

The Workout:

We ran the scooter route:

 

 

 

 

 

 

 

The bat flippers ran their own route and back to Ting for 500 KB swings

Mary: Not today

Announcements: See slack and FB

T-Claps (Recognition): Everyone for picking up the six.

Prayer: 187 and Tracy, Pax dealing with Covid, unspoken.

Shamwow! took us out. Always an honor to lead.

Prison Yard 12/8

2Pax for a cold day in the exercise yard 

Double D and Warden Breach

Warm Up: Run around the parking lot followed by 22 counts of SSH, Frankensteins, Imperial Walkers/Hillbillies, and Windmills
The Workout: 7 Round of 2 minutes of work followed by 15 seconds to rest between stations

Station 1 (Weight Plate) Round 1 Chest press, Round 2 Overhead Pulls

Station 2 (Med Ball) Round 1 Squat and Throw, Round 2 Groundpounder

Station 3 Jump Rope

Station 4 Ab Wheel

Station 5 (Firehose) Round 1 Lunges, Standing Reverse LBC’s

Station 6 (Pain Stick) Round 1 Squats, Round 2 Side to Side twist

Station 7 (Sandbag) Round 1 Clean and Press, Round 2 Swings

Announcements: Beer Ruck on Sat 5/12 Starting at Bomshell at 1pm. Tree decorating in Holly Springs, Bacon on TED talks next Tues 12/15 at 8pm.

Closed in Prayer:

2020 South Wake Frosty CSAUP 12/5

On a crisp December morning. Well not so crisp but it was December 20 HIM congregated at Possum Trot for the 2020 South Wake CSAUP..Ruck Style. That’s right all of us were carrying rucksacks with the appropriate weight inside. Trust me I checked. Cadre Breach was joined by Cadre Blue Hen and Cadre M4L. We kicked off the first workout at the Trot with Fonzie at the helm.

@Farva, @Dawgpound, @POTS, @Blue Hen, @M4L, @Finkle, @Bondo, @Alpine, @Flannigan,

@Fanny Pack, @Dauber, @Bingo, @Pikachu, @Latiner, @16-Bit, @Sprinkler, @LED, @Fonzie, @H1N1 and

@Breach on the Q

Possum Trot Q #1 BB (Fonzie)

25 days of Christmas

Chestnuts Roasting (Chest press with the ruck)

Hanukkah Billes ( Hillbillies)

Reindeer Rows (Rut Rohs)

Imperial Nutcrackers

Santa Squats

Taint Tinsel (Swings with the Ruck)

Merry Merkins

Abominable Snowman (LBC’s with the Ruck)

S-Hat Burpees (10)

 

After the Trot workout, we hit the pavement for our trek to Mutiny. There were 5 coupons in play 2 Firehoses, 2 Pain Sticks, and a sandbag. The load had to be shared by all so everyone took turns embracing the suck. Sprinkler decided to take a dive in the ditch and almost took himself out before we got to his Q. The pax only racked up 2 violations along the way.

Mutiny Q (Sprinkler)

Arrived to have 2 penalties. With pack 20 merkins, took the pack off for overhead press for the second penalty. Off to the parking lot. Lined up to do Irkins, Derkins and dips on the curb with crab walk and lunge walks from one side to the other for a total of 4 rounds.

Moseyed to Rockpile and claimed a partner. Partner 1 curls, bus driver, rut rows while partner 2 ran to 2nd light poles. Rinsed and repeated. Ended with 5 burpees OYO.

The Pax was given 5 mins to rehydrate, refuel and repack before getting back to the action. The pax were allowed to leave 1 coupon behind and they voted to get rid of a pain stick so we left that behind in the support vehicle. We pressed on to the next AO..The Nest. Upon arrival at the nest we grounded the coupons and the packs for the Nest Q via Finkle, there were no violations on this part of the trip.

Nest Q (Finkle)

Pax was taken down to the walls and the fence line for some Balls to the wall and people’s chair sets. On the first set we counted to 25 for Balls and seal claps to 25 till we got all the way around and then set 2 we did shoulder tap Ball and overhead claps. This continues till we got down to decreasing by a 5 count each round.

Second activity was bears and dans.  Bear crawl two parking spaces than did Lt Dan Taylors building each time up to 10 squats and 40 lunges.

 

Pax was given another 5 minutes to rehydrate and refuel, we lost H1N1, Fonzie and LED after this AO. The decision was made to leave the sandbag and a pain-stick behind for good behavior. Onward to Casino Royale. Along the way Cadre Blue Hen decided to have the pax do some Indian Runs. The back 2 guys run to the front and tuck in behind the flag bearers. During the journey he had them try to beat his timer, Flannigan with wings of glory ran ahead of the colors which resulted in a violation for the pax.  Which was assessed by him when we arrived at Casino Royale. 22 Diamond Merkins with the packs on.

Casino Royale (Fanny Pack)

BOMBS at the Casino. With a lot of the wall working and bear crawling already taken, YHC had to go to a hybrid plan C. @Dauber knowingly chose a number of reps to start with (15) and @Farva unknowingly chose B1 -Burpees rather than B2- bench presses with the ruck. 2 groups Indian run with no rucks in opposite directions. When groups meet, we did BOMBS. 15 burpees OYO, 25 Overhead Press with a ruck, 35 merkins, 25 big boy sit-ups, and about 3 minutes of squats.  Both groups got around the large track twice. YHC did call an audible and chose mercy over punishment and ended the squats about 20 seconds early. Honored to be a Holly Springs Pax and allowed to lead today with my brothers in the Quay!

Pax was given the last 5 min break of the day for hydration and fuel before stepping off for the final leg back to Possum Trot. Once we got to the railroad tracks Blue Hen decided to take the pax down the iron highway. The trek was slow going as the town of Fuquay did not place railroad ties very symmetrical to each other. We got a bit spread out due to the uneven terrain, but we got back in line for the final push up the hill and back down to the trot. We dumped our packs and coupons for the final time and headed to tennis courts to get smoked one more time by 16-Bit.

Possum Trot #2 (16 Bit)

PAX lined up on one sideline of the first tennis court to perform what I’ve named a Crab Boil. PAX crab-walked to the corresponding sideline of the next court where we performed 15 crab cakes in cadence. Resumed crab walk to the next court and did 15 crab bumpers (inverted pickle pounders). We were supposed to crab walk to the same sideline on the next court but a silver sneakers tennis tournament was starting to show up and that last court was getting occupied so our last crab walk was only to the sideline on the other side of the court we were on. When we got there we did 15 crab jacks in cadence.

The aforementioned tennis tournament stopped us from being able to rinse and repeat so we audibled to batwings which consisted of 10 of the following, forward arm circles, reverse arm circles, seal claps, and overhead claps.

We headed down the hill towards the baseball fields and circled up for Mary. We started with 20 American hammers in cadence and then went to Dr. W’s. These are one of my favorites but always cause a lot of confusion. It’s an 8 count exercise that we lost count during so I stopped after 7 or 8 of them. We finished up with an LBC circuit of regular, reverse, and side LBCs.

 

We ended in a very large COT with some great messages passed about our involvement in the community and our impact on others. We closed in prayer and got back to the front of the park for some very much needed coffee and biscuits courtesy of Forceps.

 

 

Glorious Game of Ultimate Under the Lights

FNGs:  none
Warm Up:  Good AM, Frankenstein, SSH
The Workout:  Ultimate 5 on 5, under the lights at Ting park on the pitch; 42 degrees F, raining (moderately)….two teens (Macho Nacho & Frenchie) paired with 6-footers of Norm & Shredder (both with deceptive speed) and SNAP who simply ran everyone in the ground gave a good effort.  Was it enough?  It was tied 7-7 I believe with 3 minutes left until Mary.  Did Kubota make the incredible no-see catch with his glasses fogged/dripping of rain?  Was it the long distance toss/catch between the dynamic duo of Chad “Mahomes” Breach to speedster “can’t catch me”  Pikachu?  Or was is Dauber threading the needle to a diving Gronk-esque Forceps?  You had to be there.  Outstanding game gentlemen.
Mary:  Michael Phelps….trying to stay warm as we circled up.
Announcements:  Beer Ruck; HSPD Toy fundraiser  – keep the $ coming PAX!  FVFD Toy collection – drop off with Sprinkler; Ted Talks with Bacon next Tuesday
T-Claps (Recognition):  All the PAX who embraced the suck this morning!  Thank you!  It was glorious!
Prayer:  Praise – successful surgery 187 M; prayers for Pikachu’s M; prayers for Forceps uncle who recently passed.  Unspoken.  First responders; military.  Dauber took us out.

Bday Q #5 – Longer than it Looked

4 Pax finished the week strong and helped YHC round out a 5-pack of B-Day Q’s at Casino Royale. This was a first for YHC to do 5 consecutive Q’s – and added EC to each of them as well. The goal for the year was to hit 200 workouts and this was number 215. I’m hoping to hit 230 by the end of the year. I know this wouldn’t have been possible without so many of my F3 brothers who have pushed me all year long and kept me going – mostly with the possibility of coffee after the workout. I’m thankful for all of you and for helping me get faster, stronger, and even a little better with age. Thanks also for helping YHC celebrate my 45th trip around the sun this week. SYITG soon!

Warm Up:

After a quick review of the F3 mission statement, we moseyed around the parking lot and launched in…

Good Mornings x 10 IC
Daisy Pickers x 10 IC
Windmills x 10 IC
Stretch – Right leg over left / left leg over right
Sir Fazio Arm Circles x 10 fwd IC/ x 10 rev IC
Imperial Walkers x 10 IC
Hillbillies x 10 IC

The Workout:

Mosey to the pavilion for some ladder fun. After each exercise on the way up the ladder, we did a lunge-walk lap around the playground. We realized quickly that it was a lot longer than it looked – especially when lunge-walking. Some modification was necessary but we all got through it. On the way back down the ladder, we audibled and moseyed around the parking lot between exercises.
Turkish Get-ups x 6 (3 each side)
Plank Jacks x 10 IC
Carolina Dry Docks x 15
Step Ups x 20 (10 each leg)
LBC’s x 25 IC

We moseyed toward the shovel flag where YHC spotted a football which was promptly integrated into the workout. We paired up and each pair took turns throwing the ball, backing up one parking spot each for each throw. If the pass was caught, the Pax chose the exercise. Each time the ball was dropped, the penalty was 5 burpees. We had time for about 5 rounds which incorporated plenty of abs so no need for extra Mary.

Mary:

Included in the workout

Announcements:

Ultimate at Ting (tomorrow)
Christmas Party on the 17th
Toys for Tots – FVFD
Shop w/ a Cop donations needed for FVPD

T-Claps (Recognition):
Great job getting out for EC, Martini!

Prayer:
Thankful for my F3 brothers and the 2nd F’s!
Those who have COVID
Those who are having a tough time during the holidays