Cletus – Page 17 – F3 South Wake

Backblast thingamajig

July 2, 2018/in Cletus /QIC: Dawgpound
PAX: 187, Axe, Banana Seat, Brony, Chips, Crosby, Da Business, Deadbolt, Doc, Flanigan, Foghorn, Foot Fault, Kid Cracker, LED, Lipstick, Lucky Charms, Magnolia, Pablo, Patch, Peak Week, Pikachu, Skidmark, Slide Rule, UTI, WebEx, Yogurt

QIC: Sliderule

FNG in attendance, so disclaimer was given, prompt start at 5:45

Warm Up
Reverse Indian Run w/ Burpees to start. We’ve done this several times at Cletus. Apparently Brony and Peak Week never managed to attend when it happened, though. Therefore, there was much mumble chatter and complaining. The exercise itself is straightforward. Pax runs in a line, front man sprints to back. When he reaches the back, he calls “DOWN” and entire Pax drops for a burpee. Repeat. Apparently, this extended beyond the capabilities of some of our veteran pax.

So, Audible ⅔ of the way around the soccer fields to do:
Fence work: 10 Derkins on each rung alternating with 10 count BTTW or People’s Chair.
Partner Carry back to parking lot (~ 80 yards), then switch partners to fence across street

Thang Pt 1
Typewriter on the wooden fence, alternating height, derkins, side to side.

Thang Pt 2
11’s on the hill. 10x Burpees at the bottom, run up the hill backwards, 1x Derkin at the top. Go until Lucky Charms finished. I think I made it to 4 burpees. This was the pinnacle of “You vs. You”. Lucky lapped me (and pretty much everyone else) before I made it up the hill twice.

Bear Crawl the parking lot back to the gate. Speedsters went to go get a “curling rock” and meet us at the playground. Slower guys did an Indian Run the long way around the soccer fields.

Thang Pt 3
Split into groups of 4 for 3 rounds of the following:
Pax 1: AMRAP pullups
Pax 2: AMRAP curls
Pax 3: AMRAP triceps extensions
Pax 4 (timer): 10x merkins
Rotate through the exercises 3x each.

Some guys return the rocks, others head to tennis courts. First ones to the courts do wheelbarrows & everyone bear crawls in the six.

Mary:
Freddy Mercury, 10x forward, 10x backward. 6 inch / 45 degree / 6 inch leg hold.

COT
Our Six in COT was Crosby. Dude came out this winter for the first time and got named for his love of the Capitals (was rocking a Caps sweatshirt). He quickly got his comeuppance with them winning the Cup this year, much to the chagrin of a half dozen Pens fans who named him. After attending 1x/week for a couple months, Crosby has been killing it lately and even attended the pre-Cletus Murph. It’s awesome to see him get involved and invite his friends. Might be time for him to step up and Q soon! We’re better because you’re here, Crosby, keep it up, dude!!!

Announcements
1776 Workout July 4th @ Disney. Ugh.
Ongoing prayers for Crab Legs

Cletus – Like Clock Work

June 22, 2018/in Cletus /QIC: 187
PAX: 187, Blue Hen, Buford, Crosby, Da Business, Dauber, Dawgpound, Deadbolt, FedEx, Foot Fault, Hasselhoff, LED, M4L, Mookie, Nemo, Noah's Ark, Peak Week, Peeping Tom, Pikachu, Pipe Dream, The Natural, Yellow Card

Warmup: Jog to East Parking Lot, Side Straddle Hop, Moroccan Night Clubs, Imperials, Windmill and arm stretches.

Main Event:

Jog to Main Stage – Box Jumps/Monkey Humps – 3 sets @ 20

Jog to Side Softball parking lot – Around the Clock (using the parking blocks) Clockwise at each exercise, Dips, Erkins and Derkins – 3 sets @ 20 shuffling down Spiderman style to the next parking block.

Dora – 50 Dimond Merkins, 100 LBC and 100 Squats

Rock Clock – around the clock, each PAX called out Qty and exercise with rocks

Mary: Ab work outs: WWII, Freddy Mercury, Merkins, American Hammers

COT:

Announcements: Convergence July 4th at Disney (Middle Creek), Arena today @ 2:30 – see Pikachu’s post on FB if interested.

Prayers: Awesome brother CrabLegs, Unspoken

Cletus. Java’s First Year F3 Anniversary. Crab inspired workout.

June 15, 2018/in Cletus /QIC: Java
PAX: 187, Banana Seat, Breach, Brony, Crosby, Da Business, Dauber, Dawgpound, Deadbolt, Emeril, Foghorn, Java, Lucky Charms, Moby, Mookie, Nemo, OCR, Pablo, Patch, Pikachu, Psi, Rams, Roger Roger, Skidmark, Tofu

Q: Java

Pax of 25 this morning at Cletus with seven joining at the last few minutes from Ivan.

EC Murph was done by a few locos prior to Cletus.

Warmup:

Indian reverse run around the soccer fields and over the bridge to the Southwest parking lot

Side Straddle Hop x30 IC

Imperial Walkers x 15

Hilly Billy x 15

Good Mornings x 10

Fazio arm circles x 15 IC Forward

Fazio arm circles x 15 IC Backward

Arms and chest stretch

Standard merkins x 30

Main Workout:

Run backward to the middle of the parking lot: 20 merkins

Run backward to the end of the parking lot: 20 squats

Repeated for 4 trips

Crabwalk to mid lot: 20 LBCs

Crabwalk to end lot: 20 Freddy Merc

Repeated for 2 trips

Bearcrawl to the middle of the parking lot: 20 LBCs

Bearcrawl to the middle of the parking lot: 20 Freddy Merc

Repeated for 2 trips

Indian run around the south loop and back to the southwest parking lot.

Dips on the cement parking bars x 20

Erkins with hands over the cement parking barks x 10

Squats x10

Dips on the cement parking bars x 20

Erkins with hands over the cement parking barks x 10

Squats x 10

Mosey to the tennis courts.

Cool down: Circle up for core exercises; flutter kicks, windshield wipers, LBCs.

Announcements and prayer requests:

Support the Healing Transitions AO on Fridays at 2 PM.

Banana Seat is having a CT Scan; pray for positive results.

Tofu requested prayer so Java finds a job 😉

COT and closing prayer:

Prayed so we may be the light and salt of this earth, that we may leave everything and everyone better than before in order to be men of high impact.