Cletus Backblast — Brendan Looney WOD (OTM to the AMRAP)

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We kicked off with a 10‑minute alternating OTM grinder, because nothing says “good morning” like trying to cram 40 air squats into 40 seconds while pretending your legs aren’t already on fire.

  • Minute 1: 40 air squats / 40‑second effort
  • Minute 2: 5 pull‑ups (or rows if you’re equipment‑challenged) + 10 push‑ups
  • Rinse, repeat, question your life choices
  • 1‑minute rest that felt like 6 seconds

Then we rolled straight into a 10‑minute AMRAP

         81 walking lunges (yes, eighty‑one… because 80 wasn’t spicy enough)

  • 24 plate G2O (ground to overhead for the uninitiated)
  • 200‑meter run to shake out the regret

PAX moved, PAX groaned, PAX bonded through mutual suffering. Classic Cletus.

Crabs!

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FNG: None

Warmup:

Lap around the parking lot

SSH x16 IC

Sir Fazio Arm Circles x10 IC forward and reverse

Windmills x10 IC

Imperial Walker x10 IC

Hillbillies x10 IC

Frankenstein x10 IC

Workout:

We moseyed to the front of the school.  YHC counted 20 poles holding up the awning.  I came up with a routine a few years back that I call a crab boil.  We started at the first pole and crab walked 5 poles.  At the 5th pole we did 10 crab cakes in cadence.  Then we crab walked another 5 poles and did 10 crab humpers.  Another 5 poles were crab walked where we then did 10 crab jacks.  We crab walked the next 5 poles and were done.

After that we did something I call a typewriter.  We all got on a length of curb and held plank on the curb.  We did one irkin and then the last person in the line moved in some fashion (bear crawl, duck walk, etc.) to the other side of the line.  Once there we did another irkin and the next person went.  We did this all the way to the end where then, like a typewriter, we had to go back.  We mixed it up on the way back though and did fast feet on the curb while one PAX moved and did 5 calf raises when they got to their spot.

After this YHC called for crab boil leftovers.  It was the same as before just not as much. We only used 10 poles and stopped every two.

After that we moved to a patch of grass for the sake of our knees and got to work on a set of Jack Webb with a 4:1 ratio of air presses to merkins.  This was a bad idea.  Woody and I both got mad at Nemo while we watched him never take a break during the course of the 220 air presses we did.

I had more planned but time was running short so we went in to…

Mary:

We started with an LBC circuit.  10x IC each of regular LBC, reverse LBC, and oblique LBC on each side.

Sleeping Hillbilies x10 IC

American Hammers x10 IC

Pickle Pounders x10 IC

Monkey Humperx x10 IC (I couldn’t remember the name pickle pounder and kept wanting to say monkey humper so we did monkey humpers)

 

An honor to lead these men this morning.  I can’t get anything off a shelf in the cupboard today but that’s ok.

 

010000

 

Prison Mile

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FNGs: none

Warm Up: none

The Workout:

Farmers Carry Mile

Goal is to farmers carry your set of coupons a mile. Every time you set them down, you run back to the start for penalty exercises, before returning to your coupons for further progress.

Score =Total Weight Carried * Total Miles Carried

blue crush, breach, bleeder made it a mile and crashed.

led and a lot machine got lost.

sardine was the champ, able to fully participate this time vs his tattoo abridged attempt at paradise city.

Hot Potato

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FNGs: none, just FNP (friendly new paint)

Warm Up: mosey to checkout the new paint laid atop the wretched parking lot surface. Some stretching and stuff

The Workout:

thang 1- divide into partners on the tennis court, partner 1 does suicides across all 4 courts, hitting every sideline. Partner two holds a plank. Flapjack

thang 2- pt ankle exercises, 30 sec of single foot hops around a + shape, hitting each quadrant in sequential order; 4 rounds total

thang 3- repeat thang 1, but instead of holding a plank, 4:1 plank jacks to merkins

thang 4- hot potato- pax stand in a circle on one foot for 30 second timer, passing a tennis ball around the circle. Every foot that touches the ground or tennis ball touch is a burpee at the end; 4 rounds

thang 5- elevated hot potato- PAX use a 6lb medball instead of a tennis ball, timer extended to 45 sec; 4 rounds

thang 6- use variety of single leg hops, lunge walks, and leg exercises to travel across the courts- I don’t remember the details 

Mary: yes

Announcements: probably

T-Claps (Recognition): doubtful

Prayer:yes

Cleaning the Soccer Field

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FNGs: none

Warm Up: Good Mornings, Side Straddle Hops, 5 penalty burpees, Hillbillies, Imperial Walkers, Daisy Pickers, Sir Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout: Two things today.

Thing 1: 7s on the Abyss
PAX moseyed over to the Abyss, everyone’s favorite ride at Disney. At the top, YHC gave the run down. Merkins at the top, squats at the bottom. Plank hold and squat hold for the 6 and then exercises performed together. We made short work of that business and moseyed over to the soccer field.

Thing 2: 4 corners on the soccer field
On approach to the soccer field, it was observed that the previous tenants had left a number of things on the field, mostly water bottles. 
PAX were instructed how 4 corners would go. An exercise at each corner with karaokes in between. Corner one had 5 merkins, corner two had 10 merkins, corner three had 15 merkins, corner four went back down to 10 merkins and then we did 5 more merkins at start. 
Then we switched it to squats and did the same thing, backpedaling between corners.
We spotted a few more water bottles scattered around the field, so PAX each ran out and grabbed a couple and disposed of them.
Back to start for Mary.

Mary: Popcorn Mary

Announcements: June 12th mulching

T-Claps (Recognition): All PAX present for helping to clean the soccer field.

Prayer: Ka-Chow’s final exam today, remembering those who gave their lives defending our country

Impromptu Q at Prison Yard

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FNGs: Bloomin Onion (Welcome!)

Warm Up: Disclaimer, SSH, SFAC, GM, Frankensteins, Imperial Walkers, Hillbillies, Plank Hold, Mission Statement and 5 core principles, Mosey short lap. 

The Workout:

Round 1: 6 stations 80lbs Sandbag (SB) Squat, 80lbs SB Chest Press, 60lbs OH press, LBC, SSH, 40 40lbs KB swing (KB swings was timer) Mosey short lap after complete

Round 2: 80Lbs Power Clean, 80lbs Deadlift, 60lb CFG, Plank Hold, SSH and 40lb / 40 KB swings was timer, mosey short lap after complete.  Bloomin Onion likely questioning life choices at this point. 

Round 3: 40lb KB swings, 80lbs SB Bear Crawl drag, 60lbs Triceps, Star V-ups, SSH, 10 80lbs SB burpees was the timer.  (We all questioned life choices upon hearing this) Short mosey to complete the circuit. 

Mary: 2 min stretch

Announcements: QAC, Raffle and uphold the standards! 

T-Claps (Recognition): Papi for driving from North Raliegh to support FNG (Bloomin Onion) and for Bloomin Onion on getting out. 

Prayer: Each PAX had a prayer, Health for babies, Safety for driving teens, Family loss, Family health, knee replacement. 

 

Do I have Legs?

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Warm Up: Good mornings, Windmill, Seal Claps, Overhead claps, Fazio arm circles, SSH

The Workout: 2 Rounds, 4 Corners

Round 1

1st Corner – 10 Pull ups, 20 LT Dans, 30 Monkey Humpers

2nd Corner – 10 Absolutions, 20 Mountain Climbers IC, 30 Shoulder Taps IC

3rd Corner – 10 Merkins, 20 LT Dans, 30 Monkey Humpers

4th Corner – 10 Absolutions, 20 Mountain Climbers IC, 30 Shoulder Taps IC

Round 2

1st Corner – 5 Pull ups, 10 LT Dans, 15 Monkey Humpers

2nd Corner – 10 Absolutions, 20 Mountain Climbers IC, 30 Shoulder Taps IC

3rd Corner – 5 Merkins, 10 LT Dans, 15 Monkey Humpers

4th Corner – 10 Absolutions, 20 Mountain Climbers IC, 30 Shoulder Taps IC

Announcements: Murph Monday – Herbert Akins Elementary

Prayer: Ka-Chow test, Traveling

No cobra, but there was a turtle!

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7 HIM for some several round of rocks, then some stretching and Mary. 

STANDARDS for AO’s (Even UFO)

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FNG: Doogie!  Welcome

Warm-up: 5:15am sharp (SSH, Good Mornings, WMH, SFAC)

About the time we were doing GM’s and WMH…over 10 PAX were walking into the Warm-up circle.  YHC noticed a lack of urgency for being late.  We continued with the Mission Statement (3 burpee penalty) Tried again with the Mission Statement (3 burpee penalty). Core values 100% (no penalty) About this time based on the honor system of those that walked up late we did a raise of hands and counted by 5 per person late. Late to ME Burpee penalty administered by Q = 55.  Total Burpee Penalty for Standard infraction = 61. (Could be a horrible F3 record to keep)

Hence the PAX were warmed up for a 4 team split.  3 Merkins on the drop and 2 squats on the drop.  2 point scored if inside the goalie box. Lots of great catches, throws, hustle and knockdowns across the board!

Announcements: Q’em all challenge (QAC), Ruck sack for sale to raise money for QAC, Memorial Day Murph (Banana Seat), If your late to an AO…don’t walk.

T-Clapps:

Prayer: Family lost son in car accident (Breach) and strangers need prayer as all humans are dealing with fear and loss.

Noise Ordinance – Full-body Tabata

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Three for full-body Tabata @ Noise Ordinance 🔊

Enjoyed the mumblechatter!

Shooting Blanks Six Inch