John_L_Sullivan

12 rounds with Cletus

/in /QIC:
PAX: ,

FNGs: none

Warm Up: mosey, side straddle hops, good mornings, imperial walkers, sir Fazio arm circles

The Workout: on the tennis court, each corner with a designated exercise (under the fence, side step lunge, crab cake, butterfly ups). Travel from corner to corner with bear crawls, side steps, crab walks, duck walks. Starting at one rep per exercise and adding a rep with each round, attempting to get through 12 rounds. Things got hard around round 6, we made it through 9 before time cut us short. Mumble chatter was top notch.

Mary: LBCs, out and ups, pretzels, chill cut spiderman

Announcements: picnic and Memorial day murph upcoming

T-Claps (Recognition): none

Prayer: general

new-hollysprings-2

Spring Training

/in /QIC:
PAX: , , , , , , , ,

FNGs: Fried Okra

Warm Up: F3 intro delivered for FNG. SSH, good mornings, Imperial Walkers, Hillbillies, Daisy Pickers, Sir Fazio Arm Circles, Seal Claps, Overhead Claps 

The Workout: thing 1: four corners. PAX moseyed out to the ball field. Someone lost their shirt, so we opted to move out into the grass. Start at home with merkins. First base; merkins and squats. Second base; merkins, squats and WWIIs. Third base; merkins, squats, WWIIs and mountain climbers. Second time around we stayed taking exercises off. Once complete,. Moseyed to the rock pile.

Thing 2: rock work. Curls for the girls, Tris for the guys, ruh rohs. 3 rounds.

Mary: popcorn Mary followed by a bit of yoga.

Announcements: Breach’s street cleanup

T-Claps (Recognition): Foot Fault for coming back out to the gloom and Fried Okra for coming out for the first time. Great work fellas, hope to see you again soon.

Prayer: Davis (3 Alarm)

Broken strap on

/in /QIC:
PAX: , , , , , ,

FNGs: No

Warm Up: The usual

The Workout: 7’s on the hill, squats & star jumps.  Then PAX grabbed coupons, headed to the parking lot and set up Six stations: merkin, lbc, dips, curls, lbc, shoulder press.  

6 PAX exercised while 7th pax was the timer – pulling Quadzilla from a predetermined start line, to a predetermined turnaround (approx 30 yards), and finish at the start line.  3 full rounds were completed by each PAX.  Fun times

Mary:  side hip raise, then some others that ive forgotten

Announcements:

T-Claps (Recognition):

Prayer:

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Oh brother, where art thou?

/in /QIC:
PAX: , , , , , , , , ,

FNGs: Bellhop (brought to us by Jigglypuff from Carpex)

Warm Up: 0530 rolled around with no sign of Q, so Abe started things off with the warm up. Into was given to the FNG. SSH, Daisy pickers, Imperial Walkers, Hillbillies, Sure Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout: Breach took over for the first part of the workout. We moseyed over to the rock pile. Let’s if heavy lifting followed by a bear crawl / push the rock and lunge back.

Next, Woody took us over to the amphitheater where things got a little tense as we squared up with the Crazy Ivan crew. Woody had us do arm and legs including step ups, dips, durkins and People’s Chair. The rounds of burpees on our way back to start.

Mary: Kosher moseyed in for Mary and to face the music. Popcorn Mary to wrap things up.

Announcements: Take care of yourselves out there, we aren’t invincible.

T-Claps (Recognition): PAX for stepping up and leading in turns.

Prayer: Wild Turkeys friend who passed away and his family.

Leg day at Cletus

/in /QIC:
PAX: ,

FNGs: none

Warm Up: SSH, Daisy Pickers, Imperial Walkers, Hillbillies, Frankensteins

The Workout: YHC went a little arm-heavy this week and was feeling it by Thursday. So leg day it is. We moseyed over to the rock pile, grabbed a rock and lined up at one corner of the parking lot.

Each corner had three exercises followed by a Cusack to the next corner.
Corner 1: squat x25, shoulder taps x25 in cadence, side lunges x25 in cadence
Corner 2: jumping split lunge x25 in cadence (that got old fast), ground pounder x25 in cadence, toe taps x25 in cadence
Corner 3: squat x25, shoulder taps x25 in cadence, side lunges x25 in cadence
Corner 4: jumping split lunge x25 straight count, ground pounder x25 in cadence, toe taps x25 in cadence
One more time around the parking lot, but counts were dropped to 15 each. Returned rocks and moseyed to the amphitheater.

I learned a new exercise that I wanted to try; the prisoner getup. We did ten of those. Followed by 20 dips and 20 urkins. Repeat one more time. Lastly, we did 2×20 count People’s Chair followed by 25 calf raises. Repeat.

Moseyed over to Crazy Ivan and circled up for Mary.

Mary: We did a couple of Mary exercises with the Crazy Ivan crew.

Announcements: Be safe out there in the gloom. If something doesn’t feel right, speak up and take a rest. We want you to come back out again and again.

T-Claps: Stickers for the accountability.

Prayer: Prayers for the family of Cardinal (Taylor Phelps) from F3 Knoxville and the F3 Knoxville community.

Biscuits and Lattes @ Cletus

/in /QIC:
PAX: , ,

FNGs: N/A

Warm Up:

hillbillies | imperial walkers | good mornings | ⛰️ climbers | sir fazio arm circles | (all x15)

mosey around the soccer fields to the parking lot where the 🪨 pit is.

The Workout:

2 smaller 🪨’s

Plank Row | 🪨 Jacks | Walking lunges (x15)

1 medium 🪨

💀 crushers | Goblet squats | Ground pounders (x15)

Took it to the benches

erkins | derkins | dips | Decline ⛰️climbers | Wall sits

Mary:

homer to marge | 🇺🇸🔨‘s | 📦 cutters | 🦀🧁‘s | low slow flutter | pickle pounders

Prayer:

Hennit Family’s

Pabols sister

Cletus Rules!

/in /QIC:
PAX: , , , , , , , , , , , , , , , , , , , , ,

Lots of chatter the night before Cletus. YHC was inviting everyone to come out for an old school beat down. There were a lot of PAX getting in some early miles before the main event. After 21 PAX showed it was 0530. One more came flying in making it 22 total for the AO. We had a lot of smells coming from multiple guys but we survived. Here’s what was on the menu.

Warm up
Mosey to lower lot area, circle up
Burpees x5
Seal Jacks x20 IC
Burpees x5
Bat wings x20 IC
Burpees x5
Cotton pickers x10 IC
Burpees x5

Mosey to lot near volleyball
7’s Bonnie Blair squat broad jumps
– sea star jump ups
– Curb hand release derkins

Partner carry to ball field entrance
Partner wheelbarrow and switch until reach statue

Circle around statue on six for Guantanamo

Mosey to concession stand
BTTW shoulder taps x10 IC
Wall sit hallelujahs x10 IC
R&R

Indian run 2 groups to tennis courts
Stay in groups in corners
Crab bucket corners
1 – crab cakes
2 – crab humpers
3 – crab jacks
Crab walk to each corner
X10 reps IC for all

Mary
Sally abs
Side raises
Plank hold to Chillcut hold
HAND

COT was interesting as we had a buck walk over in the parking lot. Guess he was an FNG we missed earlier.
Announcements on slack
Pikachu took us out in prayer.

Excellent turnout and strong work from the pax today. As always, it’s an honor and a pleasure to be able to lead a group of HIM.

BS out!

11-18-22 Agility, Speed, Balance, and the Lady Bug Warmer

/in /QIC:
PAX: , , , , , , ,

EC 3m Bleeder, Yogurt

EC 2m Abe, Bobby Boucher, Woody

Warm-up

Side stepping: Follow the perimeter lines of the tennis court. One lap right foot forward, one lap left foot forward. Head to other tennis court. Follow the interior lines of the tennis court. Shoulders facing square to net, travel up and back the lines on both sides of the net.

Fancy feet: Step up on curb, alternating feet, while traveling. Right foot first up the parking lot. Head back down, change sides, fancy feet left foot first.

Head to Ivan lot to continue warmups: GMs x10, SSHs x50. It was at this time that Woody exclaimed that it was so cold that his Johnson was shriveled up to about the size of a ladybug. 

Main Event

ME Balance: Head to edge of amphitheater stage for balance exercises. 1-foot 4-count step-ups; Up 1, hold 2-3, down, that’s 1. Second foot never touches the ledge. Next: Calf raises with toes on ledge.

ME Agility: Mosey to softball parking lot. Fancy feet around perimeter.

ME Agility: At least four times through agility ladder, mixing with more fancy feet and many lunges. Ladder steps: left/right run; bunny hop; out/in both feet simultaneously (like and SSH); one more. Ladder stayed in middle and we did figure eights around, using the parking lot curb for fancy feet and path for lunges.

ME Speed: Sprint to marker. Must be going full speed at marker. Decelerate.  Back to marker for exercises.

Five sprints, five sets of exercises: B.L.I.M.P.S: 10 burpees, 20 lunges, 30 imperial walkers, 40 merkins, 50 plank jacks, 60 squats (didn’t have time for squats).

Mary

Balance: Tree position yoga

Announcements: Upcoming CPR class, HSHM Saturday

Prayers: Woody’s dad, Bird Flu’s wife and newborn

6 Friends bested Chandler and conquered the rain

/in /QIC:
PAX: , , , , ,

FNGs: None

Warm Up: Mosey to the end of the parking lot, bottom fell out so moseyed to the picnic shelter. Good mornings, Hillbillies, Imperial Walkers, Frankensteins and Sir Fazio Arm circles

The Workout: B.O.M.B.S incoming.  Partner up, 50 Burpees, 100 Overhead Claps, 150 Merkins, 200 BBSUs and 250 Squats.  Partner #1 works on the exercise, Partner #2 runs a lap from picnic shelter around both tennis court enclosures and back to the shelter to swap and repeat.

Finished it off with a few rounds of dips on the picnic tables and wall sits on the… well… posts.  Post sits?

Mary: Popcorn Mary around the group, Homer to Marge, WWIIs, Pickle Pounders, Box Cutters, Breakdancing Bear and American Hammers. These were followed by some stretching to close it out.

Announcements: CPR class Nov. 21st Sign up!  Holly Springs Downtown Advisory Board survey out, help shape the future of Downtown Holly Springs!

T-Claps (Recognition): Jellybeans first EC outing with Abe, Bleeder and YHC

Prayer: All the PAX traveling to Richmond for the marathon this weekend. Safe travels for Bleeder and his family through the storm. Unspoken.

Friday Fun at Cletus – 9.2.22

/in /QIC:
PAX: , ,

PAX: Kosher, Bleeder, Stickers

FNGs: None

Warm Up:

Good mornings x 10 IC

SSH x 20 IC

Sir Fazio Arm Circles F/R x 10 IC

Seal Claps x 10 IC

Overhead Claps x 10 IC

Imperial Walkers x 15 IC

Frankensteins x 15 IC

The Workout:

THANG 1:

PAX moseyed over to the amphitheater for 2 alternating sets of exercises:

Round 1:

People’s chair x 20 count each PAX

Chillcutt plank hold x 20 count each PAX

Balls to the wall x 20 count each PAX

Round 2:

Heels to heaven x 15 IC

Urkins x 15 IC

Step ups on the lower wall x 15 each leg

Lather, rinse repato…

THANG 2:

PAX moseyed to the rock pile where YHC instructed each PAX to grab two medium-sized rocks. We took these over to the parking lot adjacent to the rock pile and YHC instructed each PAX to put both rocks down at their feet on one end. We would then perform:

Round 1:

5 star jumps on one end

Cusack rock 1 to other end

1o WW2s

Mosey back to other end

5 more star jumps

Cusack rock 2 to other end

10 more WW2s

Round 2:

10 rock squats on one end

Lunge walk cusack rock 1 to the other end

10 American Hammers with rock IC

Mosey back to other end

10 more rock squats

Lunge walk cusack rock 2 to the other end

10 more American Hammers with rock IC

Round 3:

Overhead press x 10 on one end

Cusack rock 1 to other end

LBC IC x 10

Mosey back to other end

Overhead press again x 10 IC

Cusack rock 2 to other end

10 more LBCs IC

Round 4:

Ruh rohs x 10 IC with rock

Cusack rock 1 to other end

Uneven merkins with rock x 10

Mosey back to other end

Ruh rohs x 10 IC with rock

Cusack rock 2 to other end

Uneven merkins with rock with other arm x 10

PAX returned rocks, then in honor of Abe, we bear crawled from the rock pile to the bridge by the picnic shelter. PAX then moseyed to the tennis court for Mary.

Mary:

Popcorn mary by the PAX consisted of:

Homer to Marge

Boat Canoe

Heel Taps

Low Slow Flutter

Box Cutters

Pickle Pounders

Announcements:

2.0 workout tomorrow – Fumunga on the Q. BRR next weekend.

T-Claps (Recognition):

T-claps to Bleeder for making yet another EC Sonic run.

Prayer:

Prayers for all kids returning to school, parents, teachers. YHC took us out.