Working the Balls at Cletus

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EC: Full House and YHC…  No ShamWow!?

We met Emeril and Dawg from the Ivan crew on the way.  Bird calls summoned us to the road as they passed.  Some light chatter about combining the workouts, Emeril had doubts on the Ivan numbers.  YHC had at least 2, no way Shammy wouldn’t show – he HC’d and we had comms the whole week before.  We lost an HC from Lippy to a bedtime shoulder injury (curious).  Expected maybe Abe too at least, Cletus would be good.  Emeril and Dawg did and out and back, Full and I turned the corner and returned through Downtown.

On the return, the shitter was full…  Lippy? Full House had to seek alternative facilities.  Shammy?  His car was in the lot.  Nevermind, Shammy entered the lot from the gloom, he turned a lap or 2 inside the park.  Dawg emerged from the Men’s room looking pretty relieved.  I shouted to call out if they wanted to merge.

TexMex showed up – he seemed like a familiar face, he apparently had posted a long time ago once and had decided to return on his own.  TCLAPS

We had McNugget show as well and Warbucks too.  Shammy was admiring his arms and the beard he grew since their last encounter.  6 for Cletus!

FNGs: zilch

Warm Up: Windmills, Imperials, Hillbillies, Daisy Pickers, Good Mornings

The Workout:  Mozy around the soccer fields in an attempt to see the Ivan dudes.  Lot was empty and then mumblechatter started “So… no plan today UTI?”  I did have a plan but I recognized that we were unlikely to break 2 miles for the workout so I wanted to warm-up with some cardio while checking in on Ivan.   The chatter got me a little worked up though (the balls on these guys) so I had the PAX line-up, as I tapped them I sent them on a sprint on the long return from the Ivan lot to the tennis courts.  Mozy to the shelter for the first thang.

3 on the wall for Ball Walkers.  Balls to the Wall but with the goal to walk from one side of the wall to the other.  The other 3 started walking the tables, stepping up and down around the shelter.  We switched off for 3 turns of each. On to thang 2

Mozy to the playground.  PAX were instructed to do Pull Ups until they couldn’t and then move to the ground for WWIs.  Once all PAX were doing WWIs, YHC called for another set of Pull Ups.  3ish rounds of that.  Once done – YHC lined em up along one playground structure and set a target for the twisty slide.  Transportation method was a low army crawl on the elbows, balls just above the playground turf.  Completed one out and back.  That is a killer core workout, the form required for an army crawl is way more demanding on your core compared to you the bear crawl.  On to thang 3

Mozy to the amphitheater.  Inverted WWIs and Australian WWIs – these were performed 3x each.  Paired up, partner 1 lined their 6 up to the edge of the stage while partner 2 held their ankles.  Partner 1 went below the horizontal stage and then back up to complete 1 WWI for a 10 count – then switch.  Once complete, partner 1 lined up there 12 to the edge of the stage leaving their top half suspended over the ground.  Partner 2 again gave them some leverage by holding the legs.  On the up, Partner 1 brought their body up level with the stage.  PAX noted that this was particularly tough on the balls.  I didnt notice 😛  On to thang 4

YHC had first thought to head to the bars for some inverted rows but based on time I decided to stop short at the rock pile.  Each PAX picked up 2 rocks that they could palm in each hand.  You may see some symbolism here….  PAX lifted the rocks out to each side, straight above their heads, did tricep extensions, and straight out in front.  Each for a 10 count.

On the way to Mary – we stopped for one last pass at Ball Walkers.

Mary:  Pulled from a memory of TBD with Aquaman, we did a plank-o-rama for Mary.  Pickle Pounders, Merkins, Left Arm, Right Arm, and more were called until time was called.

Announcements:

HollyFest – https://signup.com/client/invitation2/secure/887034070647240073/false#/invitation

Tuesdays – 2nd F with 3 Alarm

Thursdays Disney Q spot open!!! – https://docs.google.com/spreadsheets/d/1_pUOHvqkzXJLl3PEuq-IW-R1coWr0HZsAG5tvFMq3qg/edit#gid=1502788962

T-Claps (Recognition):  TexMex – Welcome Back!

Prayer:  Aquaman and others still working through injury.

Wally World is closed… Let’s bring the Woody to Cletus!

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EC: Kosher and YHC – we got lined up with some of the PAX from Ivan.  Good work by Kosher applying the headlock to get me out for EC.

Through all of my tagging and marketing the night before I snagged very few of my intended targets.  Thankfully, I secured some reliable PAX that showed up for the beat down – at COT I promised to include them in future campaigns.  Apparently, 1 PAX was brought in by my powers of persuasion…  WOODY!!!  Although, he didn’t seem super excited about it “It’s supposed to be my rest day!”, he mentioned more than once in the gloom.

YHC is rarely around on Fridays and they are typically my rest days as well (among others) but I was in the Springs and saw a call earlier in the week from Abe about Qs for Cletus.  LET’S GO!!!  Abe’s pre-blast before I secured the Q-spot promised no leg work.  I BRR’d last weekend so why not take it easy on the legs and keep that pre-blast somewhat honest.  On arrival from Flojo and Hardy, they seemed keen on having me keep that promise.  Good thing, the plan was already settles…  Hope they like burpees!!!

FNGs: Nope

Warm Up:  Good Mornings, Fozio Arm Circles, Windmills, Imperial Walkers, Hillbillies

Mozy over to the bars along the path by the baseball fields and hung a right through the wooden fence between 2 of the fields.

The Workout:

11s

  • Burpees and Inverted Rows, transportation was switched up along the way.
  • Partner up
  • Transportation included Broken Wheelbarrows, Wheelbarrows, Lunge Walks, Skipping, Walking Backwards, High Knees, Carioca and Bear Crawls
  • YHCs counting was on point.
  • Hardy kept lying about the count and attempting to trick the Q.
  • YHC is horrible at counting and prefers to have Excel do it for him under normal circumstances.
  • If the zombie apocalypse comes and math is somehow required to reverse it and/or survive – YHC will surly die.
  • Hardy is a good dude.

Mary: Supermans, LBCs, Ys, WWIIs, Ts, WWIs, BoxCutters, Have a Nice Day!

Announcements:

  • Abe will be organizing a ruck to benefit the Holly Springs Food Cupboard
  • Go checkout the post in 3rd F about Meg’s Smile Opportunities
  • Run the Quay is this weekend – YHC has a bib if anyone wants it send me a message

Prayer: Silent – Swisher Sweets took us out

Upper fo Show

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8 PAX gathered in the gloom on another humid day in Hollys Springs. Today YHC planned to focus more on upper body with some core mixed in. Cletus AO has so much to offer so we went around to hit a few of the well known spots. This is how it went down.

Warm ups w/agility
Good mornings
SSH
Girl Fight
Michael Phelps
Stretching

Partner up
Pull ups and swing tucks
x10 each then switch 3 rds

Mosey to pavilion
Single leg squats (4ct down 4ct up)
Dips tension (4ct down 4ct up)
Shoulder tap BTTW
3 rds

Rocks
Chest press x30, 25, 22
WWI w/rock x20, 15, 10

Shelter
Abyss merkins x10
donkey kicks x20
3 rds

Tennis court
Suicides with increasing burpee merkins each return

Mary
Windshield wipers
Pretzel
V ups
J Lo’s
Pickle pounders

As always it was a pleasure being able to lead such a strong group of HIM. Hydrate and enjoy the day men!

BS Out!

Lucy Found New Ground

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As promised in the pre- blast, we’d be a traveling circus hitting some hills today. After an EC run where Dahmer joined us for a bit, we saw Flojoe and Poopeater pull in the parking lot.  After YHC asked if Poopeater was good for a field trip, we rolled on. It was like running through soup this morning, but Poopeater found some new lawns to fertilize!

FNG’s: None, otherwise YHC wouldn’t have done this.
Warm Up: SSH x20 IC, Seal Claps x 19 IC, Imperial Walkers x 7 IC, Hillbillies x 7 IC. Let’s go!
The Workout: The basic path was and out and back down Elm Street with a right turn up Library Hill and back again. Between 2-2.5 miles were logged by the PAX on our journey today. We stoppped along the way at various locales doing Hand Release merkins x 15, then Hand Release Merkins x 25, Prisoner Squats x 30, Monkey Humpers x 20 IC, Shoulder Taps x 30 IC, then Squat Jumps x 15. When we got to the traffic circle on Library Hill, we bearcrawled the circle, followed by fast-feet on the circle.  The return trip basically saw the PAX stop at the same places and doing the same aforementioned exercises.
Mary: LBCs x30 IC, Homer to Marge x20 IC, WW1 x 15. Plank and Pigeon stretch, then a 2 minute Have a Nice Day… I mean lay on the ground and look up and shut up… if you are like YHC… somebody has to force you to stop for a minute or two.
Announcements: Derek Davis 5k Aug. 21, Travis Manion 5K 9/12, Brute CSAUP Oct 16th.
T-Claps (Recognition):
Prayer: Cancun and wife with job opportunities, unspoken.  YHC took us out in the ball of sweat. Now… can it cool down please!

3 Years of Warbucks

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EC: Abe, Full House, Abe
FNGs: Nope
Warm Up:
Lap around soccer field. Circled up for SSH, daisy pickers, Moroccan night clubs, mountain climbers, merkins

The Workout:
Pearls on a string – indian run between stops

stop 1 – Rock Pile
Rock exercises x20 – Curls, Overhead press, Rut rows
bear crawl and push rock across lot
rock exercises x20 – Curls, Overhead press, Rut rows
Cusack rock back to pile

stop 2 – Rickety Fence
irkins and underdogs 2×10

stop 3 – Amphitheatre
step ups 2×20 and dips 2×15

stop 4 – Upper lot passed Ivan
brokeback derkins when patterns met – 4 rounds of 5 derkins

Indian run back to flag for Mary

Mary:
Catalina wine mixers, low slooooow flutter, american hammers, homer to marge, pickle pounders, and some stretching

Announcements:
Safety – getting darker, wear lights/be visible, run on the left side of the road, watch out for cars as they likely don’t see you.

T-Claps (Recognition):
The toilet in the women’s bathroom. Strong work from what I hear.

Prayer:
Carter, Cupid’s co-worker, Fumunga’s neighbor, Lady at Target.
YHC took us out.

Work Those Hips, Boys!

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7 PAX for Gump’s 6 Year Anniversary at Cletus

FNGs: Nada
Warm Up: Daisy Pickers, Hillbillies, Sir Fazio, Wind Mills
The Workout: We got our Sheepdog CQC on with a lot of kicks (front, back and side) and P90X Plyometrics as we moseyed back and forth between the tennis courts and even more complaints about loosening our hips.
Mary: Around the horn
Announcements: Q Swap coming up between South Wake and Carpex next week

Pikachu Therapy Session

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FNGs:

Nope
Warm Up:

Daisy pickers, good mornings x10 IC

Mosey down the parking lot for 21s – SSH x5 IC with the next x16 silently, if everyone stops at 21 then we’re done, if not 5x burpees. Took three tries but we got it right.

The Workout:

Mosey to the rock pile

Bearly curling down the lot

Bolt 45s

Bearly curling back down the lot

Single leg deadlifts x10 each leg

Return the rocks and mosey to the playground

Partner up – between the two do 50x pull ups and 100x merkins

Mosey over to the Crazy Ivan pax for Hillbillies x10 IC

Mosey to the white fence for typewriters – start on the bottom rung, 10x Derkins, shuffle across for 5x Derkins, go up a rung for 5x Derkins, shuffle and 5x Derkins, go up to the top for 5x Derkins, and shuffle for 10x Derkins

Mosey to the tennis courts – Crab walk suicides to the middle lot line, end of first lot, second middle line, and fence

Burpee broad jump down the length of the courts

Mary:

20x LBCs, Freddie Mercury, Homer to Marge

Plank hold into various positions for ~3 minutes
Announcements:

CarPex Q Swap coming up

Legs, legs and more legs

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FNGs: none
Warm Up: Took a jog to one end of the parking lot. Then high knees, but kickers and karaoke to the other end.

SSH X20, Good Mornings X10, Wind Mills X10, Imperial Walkers X10, Hillbillies X10

The Workout: YHC was still recovering from the Murph on Monday, so upper body exercises were out. I settled on four corners.

  • Corner 1: mountain climbers.
  • Corner 2: tempo squats
  • Corner 3: step ups
  • Corner 4: lateral lunges

We started the four corners with 10 count, in cadence, each. Then 20 the second round, followed by 30, then back down to 20. Mosey on the long side, sprint on the short.

Crazy Ivan, who are back at Womble starting this week, were gracious enough to share the amphitheater with us on corner 3, and some pleasant mumblechatter was exchanged.

Next, we ducked into the picnic shelter for balls-to-the-wall oops, I mean people’s chair. 10 count down the line, X10 for a total of 70. Recover. Repeat two more times.

We had just enough time for two rounds of calf raises X10.

Mary: Ran out of time, so have a nice day.
Announcements: F3 South Wake picnic coming soon.
Prayer: Florence’s M’s job search, Hardy’s regionals

It looked good on paper

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Warm Up: good morning, SSH, windmill, imperial walkers, hill Billy’s, daisy pickers
The Workout: teams of 3- 100 burpee pull-ups, 200 LBC, 300 squats.

rocks- curls, triceps, wonder bra x3

Mary: side crunch, low slow flutters, homers left and right, Have a nice day

Announcements: Bad build, Iliad

Prayer: Wild Turkey’s friend who passed. Prayers for his family for healing and peace.

Just Hanging Out

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FNGs: Nope
Warm Up: Good mornings, windmills, frankenstein kicks, sir fazio arm circles
The Workout:
Mosey behind the Hunt Center and down to the Pit. PAX counted off into 2 groups.
Group 1 did 1 WWII and ran up big hill for 1 merkin. Then 2 WWI+2 merkins.
Group 2 ran the 4 corners of the soccer field stopping at each corner for 10 merkins and 10 WWIIs.
then switch.
After 1 round Group 1 continued their count on the hill with squats and box cutters while group 2 took another lap around the field with 10 squats and 10 box cutters at each corner.

Mosey over to the playground. Poopeater nearly caught a cute bunny, but it was much too fast.

Partner 1 hangs from playground bar while partner runs to corner of parking lot and back and switch.

This was the warm-up for a hang contest. 1st partner hung on bar for time while other partner held chill cut plank.
1st group was won by 187 hanging for just over a minute.
2nd group had Pikachu holding for 1 minute while Hardy and Warbucks held strong. YHC could have done this all day, but we had to get to Mary.

So your challenge rankings looked like this.
1. Hardy
T2. Warbucks – 187
4. Pikachu
T5. All other challengers

Hardy, Warbucks, 187, are not in May challenge. So your favorite 4th place Pokemon took home the Q for U-Turn. Not without some saltiness from some PAX.

Mosey back to the flag.

Mary:
25 Pickle pounders

Announcements:
Check social media

T-Claps (Recognition):
Brexit’s return. Hardy’s grip strength. Pikachu for finishing 4th and getting the U Turn Q.

Prayer:
Florence’s wife job hunt.
Multiple cancer diagnosis
Injured PAX

YHC took us out