Inspired

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I’ve been out of town for a few weeks with work and some vacation.  I was keeping up with Slack to see all the great mumblechatter about the Qsheet and the push by Lipstick, followed by Sardine to lead.  I knew I wouldnt be around earlier in the week, looking down the line I could see these dudes werent playing around, not much was left but I did find Cletus open for Friday.  LFG

Warm Up: 

  • SSH, good mornings, windmills, willie mays haze, franks
  • Mozy through the baseball field spectator area and train everyone on the workout for Thang 1

The Workout:

Thang 1: DORA Obstacle Course

From the far entrance of the Cletus baseball fields, pair up and switch off until DORA is completed.

Partner 1 starts on the DORA exercises – 100 Merkins, 200 LBCs, 300 Squats

Partner 2 makes their way to the center snack shack.  On the way they…

  • Complete Carioca in either direction, splitting the distance until they reach the bleachers
  • Picking either set of bleachers, go up and then down the entire height of the seats
  • Once complete, mozy to the dugout and complete ball walkers from one end to the other.  Balls2Walls while walking on hands.
  • Mozy around the snack shack and return mozy to Partner 1 to switch off

*** Quick Intermission for 15 Penalty Burpees for late arrivals ***

Thang 2: 7s on the Hill

We mozy’d from the far baseball entrance around the back of the fields to the small hill between 2 fields.

  • Bottom of Hill start with 1 burpee
  • Run Up Hill
  • Top of hill, 6 Big Boy Situps
  • Run Down Hill
  • Repeat adding/subracting 1 until the last round is 6 burpees and 1 Big Boy Situp.

Mary: Pickle Pounders, Heel Taps, Homer2Marge

Announcements:

  • Look out for an opportunity to volunteer for HollyFest.
    • Setup, F3 Tent Time, Tear Down, Town Support

Prayer:

  • Skittles will be going on a mission trip in September

@Woody @Sombrero @Highlife (Raleigh) @Jolly @Skittles @BlueCrush @Wiggly @School Bus  @Lube @3rdDay @Firefly @rivers @wildhorse @Foot Fault @Shooting Blanks

Swamp Thing

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FNGs: None

Warm Up: Standard SSH/GM/SF/Daisy Pickers

The Workout: Partnered up for a mini-Murph

100 – Pull Ups

200 – Merkins

300 – Squats

Mary:  Abs, Abs, and more Abs

Announcements: Check Slack for a chance to win a brand new goruck Rucker4.0 25L for $20

T-Claps (Recognition): None

Prayer: All the unspoken, The PAX

Tour de Womble

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FNGs: none

Warm Up: string of pearls style- good mornings, sir fazios, willy mays hays, pledge of allegiance. 

The Workout: 11’s in the far parking lot- merkins/squats, grapevine/karaoke to travel back and forth. Colt/Bolt 45’s, plank holds, wall sits also made an appearance.

Mary: Popcorn on the pickle ball courts. Schoolbus educated us that merkins are a core exercise.

Announcements: Service opportunities upcoming- see slack

T-Claps (Recognition): Strong work all

Prayer: Sick and injured pax, folks dealing with sickness and stresses in their immediate families. 

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.

pearlMarin Tulard

Good Ol’ String O’ Pearls

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Weather: 47°, about perfect

FNGs: nada

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

The Workout: String of pearls. Probably because of my ADHD but I love this workout. You’re always seeing something new. The way it works is you run a bit, stop for an exercise and then carry on. Run, exercise, run, exercise.

Exercises covered were all the favorites. Merkins, squats, lunge walk, dips, bulgarian squat. We made our way from Womble through downtown and back, covering about 1.6 miles.

Mary: popcorn Mary

Announcements: 2nd Friday 2nd F lunch tomorrow

Cletus Murph Prep

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5 PAX for Cletus Murph Prep

Warm Up: 

GM, SSH, SF arm circles, merkins, squats

The Workout:

Run 0.5 miles around track, 25 min AMRAP of 5 pull-ups, 10 merkins, 15 squats, then another 0.5 mile lap. 
Justin Timberlake playlist kept us hype since it was the 1st day of May. 

Mary: Announcements:

LBCs, American Hammers, Star crunches, Heels to Heaven, HAND

T-Claps (Recognition):

KennyG and UTI for hosting 3-alarm run.

Prayer: injured PAX, traveling PAX

Nice work by all today. Book your calendar for 0600 Memorial Day Murph. Thanks for allowing me to lead. 
BS Out!

Cletus – Four corners

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7 Cletus PAX endured 400+ reps in a four corners workout that included legs, arms, core, and other fun exercises. We even (unfortunately) had time to do Motivators™️ at the end. Don’t know what those are? I hope you get to find out soon!

Coffeteria with the Crazy Ivan crew afterwards was a great time. Thanks for bringing that, BnB!

Well done, men!

Abacus the OG Foot Fault Shooting Blanks BnB Stumpy Ka-Chow 

Partner Counting Practice

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FNGs: None

Warm Up: Small Lap, Good Friday Mornings, Sir Fasio Arm Circles

The Thang:

Partner Pyramid

  • Partners alternate working and resting
  • Reps increase by one rep each turn you have (1,2,3,…)
    • Ex- one rep for pax A, then one for pax B. Two for pax A, then two for pax B…
  • At halfway point start counting back down (…3,2,1)- goal is to get back to zero before time ends
  • Five total minutes per exercise

Exercises:

  • Burpees
  • Ground pounders
  • Tennis Court Suicides
  • Jump Lunges
  • Carolina dry docks
  • Thrusters

Mary: we did some stretching, the core challenge should be filling your mary tank. 

Announcements: Black-Ops Second F, Volunteer Opportunities for spring fest and spring classic race, Bong Hits will be provided by @WildTurkey in the Men’s bathroom for the Vertical Horizon concert

Prayer: YHC is working through some differences with my dad. Prayers for grace, patience, forgiveness, wisdom. 

People’s Court

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FNGs: none

Warm Up: 5 burpees, good mornings, ssh, sir fazio, 2 lap parking lot mosey

The Workout:

The Q was 30 seconds late due to clown car text message confusion. So everyone was sentenced to 5 burpees.

We moseyed to the rock pile next to the tennis court parking lot and the Q instructed everyone to grab a medium size rock for lower body exercises.

Made our way over to the picnic shelter to secure a picnic table per PAX.

10-15-20 was the rep count

10 squats, split squats (each leg), deadlifts

10 dips, urkens, durkens

20 second count per PAX with 20lb ball for People Chair

5 wall balls while the rest plank

repeat for 15 / 20

Mary: Moseyed back to parking lot with Crazy Ivan.

15 lbc, j lo, pickle pounder, wwi and wwii to finish out

Announcements: Q challenge, service opportunity at HS Food Cupboard

T-Claps (Recognition):

Prayer:

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)Â