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) 

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.Â