Cletus 03/06/26

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Warm Up: Quick Jog over to the pavilion, then 22 reps counts of SSH, Good Mornings,  and Frankenstein’s 

The Workout: We took a tour of womble park and tried to use all the terrain and tools at our disposal. We started at the Pavilion and did a 3 round swap of Dips and Shoulder Tap Balls to the Wall. 

We recovered on the jog over to the upper parking lot to grab some rocks with some Curls, Tri’s and Rut Rohs. We then did some crab walks with the rock to stop 1/2 across the to do 22 American Hammers and then again at the end. We went back to the start with 2 shoulder presses and 2 wonder bras at each parking lot line. 

Another recover on the jog over between the softball fields for some partner Wheel Barrell action up the hill, at the top 5 merkins, then switch partners. 

Jog over to the small rock pile behind the fields for some squats, lunges and calf raises. All 22 counts. Seeing a pattern here?

Another Jog over to the fence line for some shaky Irkins (22) 

Another jog to the picnic tables for 2 rounds of step ups (22) and then the final jog back to the parking lot to Join Crazy Ivan for Mary and COT. 

Mary: Homer to Marge with kettle bells and some plank reach throughs

Announcements: Triple Ruck Challenge at the HS races. Spring classic 8k, TMF 9/11 Hero’s run (5k) HS 1/2 marathon. 

T-Claps (Recognition): To everyone, keep getting up, keep getting after it. It does not get easier, you get stronger. 

Prayer: Banana Seat family-has some illness (Kids) 

Fookin Guy

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Warm Up: Mosey to slide rules hill. GM, windmills, Fazio arm circles, Micheal Phelps, 1merkin/7IC mountain climbers increasing to 7 merkin/7IC MC

The Workout: 7s on the hill. Even travel forward up hill, odd reverse up hill. Delineate top and squats at bottom

Jack Webb (wall planks/MC) 

Mosey to tenniscourts

Burpee breakdowns with bear crawl forward and backward run at each side line from closest to farthest. 5-Merkins, 10-pulse squats, 15-squats, 20- burpees

3-corners stack em 

20-Kevin harts(calf raises),

20-Kevin harts(calf raises)

40-Frankenstein,

20-Kevin harts(calf raises)

40-Frankenstein

60-IC SSH,

Mary: hello Dolly, lsf, Homer to Marge, lbs, 7 captain thors.

Announcements: Midget needs friend fo racquetball
Prayer:Loss of family member of one of our paxs and health

You Can’t Spell Cletus…

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FNGs: NONE

Warm Up: Good Mornings, Windmills, Franks, Sir Fazios, Seal Claps, Overhead Claps, Willy Mays Haze

The Workout: Partner Up and Execute a MURPH with the time allowed.  Partner 1 ran the .5 mile loop around the soccer fields while partner 2 executed the Pullups, Merkins, and Squats.  As the .5 mile loop completes the partners switch.  The goal was to complete 100 pullups, 200 merkins, and 300 squats as a team.  All teams met that goal!

Mary: Freddie Mercs, Supermans, WW2s, Pickle Pounders, Homer to Marge (it is almost Valentines Day after all)

Announcements:

  • Check the 3rd F channel for some opportunities to give back
  • 2ndF2ndFriday Lunch today

Prayer:  Prayers for the sick/injured PAX and for those recent celebs with public cancer fights.  Reminder for all men to stay on top of their screenings, even the uncomfortable ones.

Are the rocks warm?

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  1. FNGs:Nope
  2. Warm Up: Various and Mosey with warm rocks
  3. The Workout:

    The Thang

    Jack Webb BTTW w/ Hallelujahs I/C to 20 twenty Raises, increase by 20 sec each round I/C and raises

    Inch worm to ledge.

    Bulgarian split squat 10 each leg

    Broad jump to flag

    Wheel barrow to rock/ rock flip up hill (switch)

    Squirrel Squat with Rock 10 and 20 reps

    Lunge walk down with rock

    Bear crawl

    Bulgarian  10

    Inchworm

    JWBTTW increase by 20.

    Repeat cycle 3x

  4. Mary: Jane Fondas, boat rolls, v-ups 
  5. Announcements: Q’ m all challenge , Posting challenge l, Service opportunity with The Hope Closet
  6. T-Claps (Recognition): Utah out again
  7. Prayer: Utah new role. 

Different in a Good Way

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Better Late Than Never – Cletus Backblast January 23, 2026

“Different In A Good Way” Five men strengthened our legs. 

Warm Up: Dynamic warmup leg swings (f/b and l/r).

The Workout: Found our quads when we dug in our heels on step ups and squats. We found the sledding hills of Womble and enjoyed monkey humpers, merkins, mountain climbers, and one-legged  squats.

Mary: Finished with 1970s yoga. Everyone learned something today! Legs and prep for pending ice storm. Be prepared!

Announcements: Accept the F3Southwake Q’Em All Challenge. Use the same spreadsheet for your own accountability

Prayer: Safety in the pending “ice storm” (that never happened LOL)

The Anti-Hindenburg aka BLIMPS Ascend!

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FNGs: Negative

Warm Up: Side-straddle Hops IC x20, Daisy Pickers IC x10, Michael Phelps, Downward Dog

The Workout: BLIMPS set with an ascending number of reps of each exercise per set. Set 1 = 1 Burpee, 1 Lung (each leg), 1 Imperial Walker IC, 1 Merkin, 1 Plank Jack IC, and 1 Squat

Short mosey to recover.

Set 2 = 2 Burpees, 2 Lunges (each leg) 2 Imperial Walkers IC, 2 Merkins, 2 Plank Jacks IC, and 2 Squats.

Short mosey…..

Ascended reps through 10 total sets. 

Ended with a BLIMPS blitz be repeating set 1, 2, and 3 OYO as fast as possible with no mosey in between. 

Mary: Low Slow Flutter IC, Homer To Marge IC, WW1s x10, and lower body stretching

Announcements: Q’em All Challenge and Weekly Posting Average Sheet

T-Claps (Recognition): None

Prayer: Bnb’s Daughter’s Pre-school Teacher diagnosed with cancer. 

What has John Cusack been up to lately?

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FNGs: none on this cold morning

Warm Up: Side Straddle Hop, Imperial Walkers, Hill Billies, Daisy Pickers, Sir Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout: After a quick warmup, we moseyed over to the parking lot with a rock pile. PAX were instructed to grab a medium-sized rock.

Thing 1: 3 rounds of: 30 squats, 20 overhead press, 20 ruh rohs, 20 count in cadence flutter kicks with rock overhead. John Cusack with rock around the perimeter of the parking lot. After three rounds we returned our rocks and moseyed over to the picnic shelter. UTI showed up after our initial 30 squats so we all performed 5 penalty burpees.

Thing 2: 3 rounds of: 20 in cadence step ups, 10 count x 5 people’s chair

Mary: Popcorn Mary followed by a 15 count x 5 plank hold. Finished things off with a solid stretch routine and corpse pose at the end.

Announcements: Frosty CSAUP Dec 6th

T-Claps (Recognition): Wide Right got married!

Prayer: PSI’s dad, UTI’s MIL and Dad

7 of Diamonds

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FNGs: none

Warm Up: Good Mornings, SSH, Imperial Walkers, Hill Billies, Frankensteins, Sir Fazio Arm Circles, Overhead Claps, Seal Claps

The Workout: YHC has been absent for too long and is finally crawling out of his cave. Nothing like a good Q to shake off the rust.

Main event saw us take a trip around the ball fields, stopping at each intersection for a round of 7s.

  • Stop 1: merkins / WWIIs
  • Stop 2: squats / dips
  • Stop 3: LBCs / lunges
  • Stop 4: inclined pull ups / hand release merkins

After that, we stopped by the picnic shelter for a quick round of Urkins / Durkins / Dips.

Mary: popcorn Mary followed by some stretching

Announcements: 3rd F opportunities for fence painting and Holly Fest

T-Claps (Recognition): Skittles for making it back out after being on IL.

Prayer: Six Inch’s child’s friend, who is having surgery

10 Years of BS

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YHC rolled into Cletus on June 12th solo while riding up on a mountain bike. I had no idea what I was getting myself into. The workout kicked my butt, but I loved it enough to keep coming back for 10 Years. A whole decade of my life I’ve been posting in the gloom. I’ve learned a lot and met a lot of cool dudes. YHC was ready to celebrate as this was day 4 of Throwback week from 2015 and the last original AO to Q. Here is how the PAX grew stronger together.

Warm Up run to upper lot with some agility
Willie Mayes Hayes
Red Bull Smurf Jacks
Slalom
Copperhead Merkins
Copperhead Squats

Two lines for indian run to lower parking lot.
7’s across the parking lot curb to curb
– Bear crawl to across and crawl bear back
– Absolutions and Turkish Getups were to exercises
Partner up
Brokeback dirkens – 4 rds (partners run opposite direction. when they meet, each does 10 reps of dirkens with feet on partners back)
Two lines for indian run back up to tennis courts

Partners again
Bullfrogs going across. Wheelbarrow if you cannot bullfrog. Go across both courts. Switch partners and come back.

Thunderstruck – SSH the entire song. Do a burpee every time you hear thunder. 36 total burpees.

Mary – Week 4 Core Challange
Only had time for 3 exercises: Capt. Thor’s 1:4, Banana Rolls, Freddy Mercury’s

COT
Announcements and Prayers – waited too long to post BB and forgot

It’s truly been a blessing having F3 in my life for a decade. A lot of men have come and gone but F3 continues to change lives. Thank you to each person that came out this week to help YHC celebrate 10 years of F3. I hope I’m still around Q’ing in 10 more.

God Bless,
BS Out!

Rain or Shine

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FNGs: none

Warm Up: SSH, Windmills, Frakensteins, Imperial Walkers, Sir Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout: We took off in light rain on a string of pearls workout towards downtown. My dogs ate my exercise dice, so we opted for popcorn style. We stopped at random stops for exercises like merkins, squats, calf raises and core. We even took a trip to the top of block on main and did LBCs outside of Nightingale. Swung by Town Hall and headed back home. By our return trip, the rain had stopped and we were treated to a nice sunrise.

Mary: We joined up with Crazy Ivan for joint popcorn Mary.

Announcements: Yogurt celebrates 60 years on Earth at Nutcracker next Tuesday!

Prayer: unspokens

Moleskin: F3 is held rain or shine, hot or cold (only exception being lightning, I don’t mess with that). Showing up and putting in work when it’s uncomfortable builds resolve and helps prepare us for those uncomfortable moments in everyday life. Do the hard thing.