May 8th Cletus: What have I done!

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FNGs:
Warm Up: The usual, SSH, Fazio arm circles FW and Rev, Overhead Seal Claps, Seal Claps, Daisy Pickers
The Workout:  Stack em and Un-Stack-em:  Around the soccer fields with a stop on each side at the parking lot, we stacked 10 Burbees, 15 Merkins, 20 Sumo Squats, 25 Freddie Mercuries and then repeated with a full stack and then began the un-stack.
Mary:  A core annihilation brought to you by Aquaman, I really don’t remember as I was forced to modify but it was intense and definitely had some boat/canoes in there.
Announcements:  I don’t remember, need to shake off the rust and start posting backblasts in a timely manner.
T-Claps (Recognition):  Everyone for completing this workout, it was a Mother#%#@!
Prayer:  Shame on me, I remember Fanny Packs daughter and her stomach bug but there was another significant prayer request that slips my memory.

May 1st Cletus: F3 is Back Baby!!!

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FNGs: None
Warm Up: The usual – SSH, Fazio arm circles, Overhead Seal Claps, Seal Claps, Fazio Arm Circles FW & Rev
The Workout:  Modified Murph, 1 mile stroll, 100 Merkins, 200 Squats, 300 LBC’s, 1 mile stroll
Mary: No time
Announcements:  We’re back Baby!
T-Claps (Recognition): Fanny Pack and Florence braving the gloom!
Prayer:  That this epidemic  shall pass

Cletus Black Ops: Covid-19 Edition

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FNGs: None

Warm Up:  Motivated by POTS’ recent BB.  So I’m typing away at the keys this morning regardless of who I may or may not offend.  Reached out to the Masters for a small get-together.  Three committed to Cletus; two Brothers had prior commitments to another AO.  Super excited these HIM are STILL getting out and getting things done while respecting social distancing during this pandemic.  Doc and YHC had a quick run from the tennis courts to the opposite side of Womble hoping to meet up with a tardy/lost PAX member, Yogurt.  We were excited to see Yogurt after we executed some warm up exercises that included Good AM, overhead claps and seal claps.  Fazios and Don Quixotes.  Finished with SSH.

The Workout:  Bear crawled a ways down the parking lot; switched over to a reverse crab crawl the remainder of parking lot.  Mosey to the covered picnic area for 45 Count BTTW; up and over picnic tables; mosey to Dauber’s car for coupons.  Grabbed a 20# kb and two 40# dumbbells.  Took turns with each coupon.  Executed the following  10c exercises With multiple rinse and repeats:  curls for the girls, tricep extensions, rut-rows, overhead press, forward squats (coupon held to chest), backwards squats (coupon on shoulders).  Threw in multiple farmer’s carry with two 40# dB while remaining PAX executed merkins, Carolina dry docks, LBCs, plank stuff, lunges, etc.  We kept moving keeping it fresh. Added 10 burpees OYO for fun.  On our backs, we executed 6 inches with the coupon over our chest; lots of chest presses.  R & R.  Did more AB work including plank coupon slaps and American hammers.  Finished with some high speed soccer taps on the coupon.

Mary:  lots of static stretching, leg lifts, H2M, hello dollys, Catalinas, etc. with some much-needed mumble chatter.  Returned coupons.  Sanitized them.  Great mumble chatter.

Announcements: check FB/slack.

T-Claps (Recognition):  Breach for his leadership with the CoronaRucks and the PAX & 2.0s he inspired to take the challenge.  Love his quote, “if not me, than who”.

Prayer:  Truly appreciate the authentic conversation this am and the vulnerability exhibited.  Small groups allow this.  We are all suffering through this pandemic.  It’s OK to ask for help.  Love you men more than you will ever know.

 

Honor to lead you in the gloom.  I truly appreciate your headlock getting me back out in the early am. -Dauber

Yoga, ‘Murica Style

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FNGs: none
Warm Up: Moseyed across Womble to the Grigsby lot. SSH x 25, Hill Billies x 10, Imperial Walkers x 10, Windmills x 10
The Workout: Mosey continued out onto Grigsby. Stopped for 5 burpees OYO and continued on to Sugg (field trip!). Once there, we circled up for some yoga+. Admittedly, I am not a yogi, and I don’t know the proper series of moves. But I know enough to get into trouble, so I improvised along the way.
Basically, we cycled through make shift sun salutation. Every time we came into high plank, we did 10 murkins. We also cycled in Warrior lunges, chair poses (like people’s chair, but without the wall) and even some boat/canoes. Moseyed back to Womble for Mary.
Mary: YHC called popcorn Mary. Apparently no one got enough murkins during the workout, because all PAX called for murkins. We had enough time to go around again and managed to break the cycle with some LBCs, Freddie Mercurys, plank jacks and a couple of other things.
Announcements: Stay-at-home order in effect, so AOs are going to be closed for a while. Not an excuse to get out there and get after it though. We can still get out and exercise OYO while maintaining a safe distance from others. Look for opportunities to connect online via video conferencing to connect for 1st and 2nd Fs.
T-Claps (Recognition): All PAX present for giving me a reason to beat the fart sack.
Prayer: All people affected by COVID.

Cletus – Who’s Got the Q?

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Doc: “If I’d known that you were the Q, I would have skipped and saved this tight leg from your sprints.” Me: “I’m not Q’ing today.” But, after no Q showed, …looks like it I AM Q’ing! This was a great opportunity to Q on the fly. Benefits: Didn’t lose any sleep the night before while planning the perfect Q

Warm-up: Mosey to upper end of Ivan lot. SSH 25x, GMs 10x, Arm circles 10F/10B, Merkins 15x.

Thang 1: Mosey to amphitheater

Round 1: Dips 20x; BTW each Pax count 15

Round 2: Step ups 15x; People’s Chair each Pax count 15

Round 3: Jump ups 15x; BTW each Pax count 10

 

Thang 2: Mosey to playground & monkey bars

Two rounds: Pax popcorn ab/core exercises while one pax completes 5-10 pull-ups

 

Thang 3: Mosey back to Ivan lot for some railroads. Starting at top, each Pax occupies a parking stripe.

Round 1: Starting at top, Pax 1 jumps over planking Pax to first open stripe. Continue Indian run/Railroad style to end of parking lot. Mosey back.

Round 2: Same with 5x Derkins on curb and plank hold

Round 3: Same with 5x WWIIs and Low slow flutter

 

Thang 4: Run to end of parking lot, step ups on curb 10x in cadence, run back

Run to end of parking lot, 5 burpees, run back

 

Mary: Mosey to tennis courts

Popcorn ab work at least two rounds, maybe three

T-Claps (Recognition): HaxMat’s third F3 workout

Prayer requests: The Natural’s brother – hip surgery. Our world – stop spread of Coronavirus

Announcements: Census 2020 is here. Town of Holly Springs and all communities rely on Federal funding for hospitals, libraries, schools, roads, fire stations, and emergency  services. When applying for such funding, an important criteria is, How many folks does would the project serve? Thus, it is very important to have an accurate head count of the community. So, please complete your Census 2020 as soon as you receive your code in the mail.

Coronavirus is here too. Two staff in Doc’s NCSU Dept. of Applied Ecology are on a team of modelers on a nationwide team that is predicting (modeling) the spread of the virus. Numbers are astounding if the current pace continues. Each one of us must do our part to slow the spread and “flatten the curve.” Among other things, practice social distancing!

Will We Get Wet Today???

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A quiet workout among the pax this morning. Lots of reasons I suppose… but, whatever the reason, the pax showed up ready to work. Some rain came in earlier this morning and altered YHC’s plans for significant ground work along with a few elements YHC wanted to refrain from given the whole COVID goings on lately. (ie. we laid off the picnic tables and playground equipment) It’s ok…more up the sleeve and after a few LSF’s on the back, YHC opted to keep the pax dry today. Flag planted. 5:30. Go!

FNG’s: Not this morning.
Warm Up: Circled up for Frankenstein x 20, then 10 counts of: GM’s, Seal Claps, Overhead Claps, IW’s, Hillbillies, and Windmills all IC. Mosey over to the old Ivan lot.
The Workout: 3 rounds of some 4 Corners.

Round 1: 3,6,9, & 12 count burpees in the corners. Run long stretches, lunge walk the short ones. OYO. LSF’s for the six. This is where 187 tried to get some mumblechatter going.

Round 2: Repeato above but 5,10,15, & 20 count shoulder taps on the corners. Round done IC.

Round 3: OYO again. 5,10,15, & 20 count star jumps at the corners. Bear crawl short ends instead. 187 unsuccessfully tried to get mumblechatter going all along the way. Hardy was blowing the entire pax away during this series. Acceleration in the making!

Mosey to the bandstand. YHC wanted to throw some credit to 187 for breaking the silence a lot this morning, so I thought 1+8+7=16. 16 counts of dips, irkins, and step-ups/boxjumps (for those who see well in the dark, not me). Repeated this cycle twice. Also, hit up 16 count for each pax while doing People’s Chair x 2, and spilt it up for 8 count each pax doing BTTW x 2. Mosey over to picnic shelter.

Pax splits into 2 groups. Group 1 does SSH AMRAP, while group 2 calls on ‘ol Jack Webb up to a 5 count on the down, 15 count on the up IC. Switch Groups.

Repeato except group 1 does alternating lunges while group 2 does the Webb’s.

Burpee Indian run around the track until we got into the Cletus cage for Mary. Pax grabbed ahold of some fence for 20 count fence squats and 5 count each pax People’s Chair once more.

Mary: About 2:30 of regular and chill cut planks closed us out.
Announcements: Pay attention to Pikachu’s guidelines for AO’s and COT’s. Listen to the NAN TAAN!

YHC shared a minute. At times like these and other personally crazy times in life, we can feel surrounded by chaos and we look for peace…no matter what side of this COVID thing your mind has taken you to. This morning, the blood, sweat, and tears that I left out on this pavement and in these parking lots and the brotherhood of the pax brought peace and familiarity back to me. I hope it did for all pax today too, regardless of where you posted, who you posted with, or the miles a lot of pax banged out. #stayhard.
T-Claps (Recognition): All the pax getting out there today.
Prayer: Flojoe’s dad recovery from surgery, Katniss co-worker who passed and his family for peace. Our Nation, the sick, the injured.

Loud and Proud (QIC Yogi)

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FNGs: David cross country runner who is ready to slay opponents.  Yogi inspired “David” to look opponents in the eye and consider cutting off their head with their own sword.  Ok, this would not be PC today, so maybe just remember where David got his strength.

PAX: Yogi, David, GoGurt, Yogurt, DaBuisness, Florence, Katniss, Double D

Warm Up:  Like clockwork, Flo Jo rolled in right on time at 5:30 sharp.  Yogi, relying on DD’s watch insisted Flo Jo was Late (I believe both Yogi and DD have old school wrist sun dials which are not accurate at this time of the day).  Hello 10 burpees.  Yogi then looked around the circle, pondering the mission of F3.  He called on SloJO.  Stumped Flo Jo took credit for an addition 20 burpees.  Yogi’s pursuit of the F3 mission and its core principals, along with mis-naming Flo Jo (SloJo, MoJo, GoJo, backhoe, etc.) significantly delayed our start of the actual workout.  Note that we are not here to save the whales or hug the trees (pay attention DD and DaBusiness).  This discussion was our warm up.  All kidding aside, Yogi was making a point and it’s an important one.  You should know the true mission and purpose of F3, we are all apart of it

The Workout:  Yogi had walked off 50 yards in the parking lot.  Then he pulls out a deck of cards and demonstrates his shuffling ability with gloves on (granted they were fingerless gloves).  Yogurt was certain it would end at a game of 52 pick-up.  But no, Yogi divided the deck and placed a stack at each end of the 50 yards.  At each end, one PAX flipped a card.  We did reps based on the face value and exercises as follows:

Hearts = burpees

Diamonds = diamond Merkins

Clubs = WWII’s

Spades = Squats

For the next 35 minutes we ran back and forth.  Many threw down the glove, challenging others to sprint.  Let me tell you, “David” and Go-Gurt are fast!

DaBusiness, who loves burpees, flipped only high hearts from the deck.  No two’s or three’s from him; all business!

Mary:  She didn’t show up.  Pretty sure she was calling the cops about all the noise coming from Womble.
Announcements:  Forceps’ family service Saturday
T-Claps (Recognition):  Yogurt for sending me “notes”  It was the entire backblast!
Prayer:  Forceps and family, Yogi’s kids to come to know God in their life,  12 yr old Alex (bone marrow), Hardy (Bible competition – like Jeopardy)

I thought you were lying.

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Had 6 come out for some fun at Cletus. YHC had a few workouts in mind heading into Friday but the weather threw any plans out the window. The only thing I knew for sure was that we were going to do 100 burpees. Not sure if anyone was actually going to show, YHC, was somewhat surprised, given his love of burpees, to see Da Business ready to roll. When I got out of the car it was at that point he informed me that he hadn’t read the slack announcement of 100 burpees until about 1 minute before I arrived. I briefly thought about changing my mind….nah. Hardee, Flojo, and Nemo rolled in and off we went. Early in the workout Flowjo hurt his knee so he and Hardy left. Hope the knee is ok!

FNGs: Nope

Warm Up: Moseyed to picnic shelter. To get our 100 burpees in we had to start strong. Slaughter Starter 30 burpees OYO; SSH x 50 in cadence, windmills, fazio arm circles (forward/backwards), overhead claps, seal claps, jack webs; 10 burpees OYO.

The Workout: Partnered up for…

Round 1: Peoples chair (partner 1), bear crawl to end of pavillion crawl bear back (partner 2), 3 set each exercise

10 burpees OYO

Round 2: Balls to wall (partner 1), lunge walk to end of pavillion and back (partner 2), 3 sets each exercise

10 burpees OYO

Round 3: Peoples chair (partner 1), log jumps/bunny hops to end of pavilion and back (partner 2), 3 sets each

75 LBCs

10 burpees OYO

Round 4: Balls to wall (partner 1), sprint forwards to end of pavilion backwards back (partner 2), 3 sets each

10 burpees OYO

Round 5: Peoples chair (partner 1), bear crawl to end of pavillion crawl bear back (partner 2), 3 set each exercise

10 burpees OYO

Mary: Each Pax called out an exercise…6 inch leg lift/low slow flutters, homer to marge, Freddie Mercuries, American hammers, 10 burpees OYO (100 total)

Announcements: Big run tomorrow, Forceps son’s service moved to next Saturday.

T-Claps (Recognition): All PAX for coming out in less than ideal conditions and putting in the hard work.

Prayer: 1 minute of silence for Forceps son.

Roses Are Red, Violets are Blue, 20 PAX @Cletus…And There was Lots to Do..

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Q Tour again rode through Womble, picking up where YHC left off on Wednesday at TBD. Pre-Blast promised a bouquet of heart friendly PAX-inspired exercises to increase endurance and stamina. No false advertising this week as YHC wanted to make sure Friday’s addition of Cletus didn’t slow PAX down like an assortment box of chocolates. Today and this week, YHC was aiming for high-intensity, strategically placed exercises.

Having been to a fair share of AO’s, I’ve seen a great many things, and very fortunate to have met some HIM along the way that have not only pushed me, but also had the opportunity to learn from. As I was planning this workout after TBD on Wednesday, I decided to reach out to several PAX each with their own styles as Q and those that have a unique way of bringing out the best in PAX to ask them their trademark or favorite exercises. There are many out there and fortunately for me I have many more Q’s to go this month, so don’t be surprised if I hit any of you up soon that are not listed below.

YHC first dropped a DM to Yogurt on Slack- This might be the only guy that doesn’t get tired at Paradise City. So much so that he runs the ramp at Ting after the workout. When I say run though, its not a run. It’s more of a sprint, and if you see Yogurt sprint, he is a blur going up the ramp. The guy is just fast, really fast. He also credits core work as a foundation for his running and that is an element we needed for this workout.

YHC’s next DM was to Pikachu- The man loves turkish get-ups. YHC hates turkish get ups. No way we were doing these. These and crab walks are my cryptonite. What else does he like? Bear Crawls and Burpees…done!

Next on to Nemo- This guy is notorious for minimal run, high intensity AO’s. His secret weapons, SSH’s and Goof Balls..Oh, and a killer arm routine with rocks. Perfect!

Last on the DM list was Banana Seat- Always a solid workout with this guy. The one Q I seek out when he’s touring to guest Q spots throughout SouthWake and Carpex. Always methodical, pays attention to detail, and most import…form. No surprises here, his pick is Derkin Fence Shuffles starting at the top and working to the bottom. Full body exercise that engages the core and toasts the shoulders.

YHC likes to mosey, so we made sure we had a plan for that to keep us moving this morning.

Quite a few morning PAX got some EC along with Deadbolt, who started early on his way to a solo 8 miles.

As I made my way from marking the back lot, cars started to rolling in. Potts, who had been there on Wednesday, apparently was present to make sure YHC was true to his word in switching up the work out. Hopefully, YHC would not let him down.

PAX started rolling in from EC and before we knew it, there were 20 total PAX, including Cupid, who was posting for his 1 year Anniversary. It was Valentine’s Day. He had to post.

YHC welcomed everybody. No FNG’s so the only disclaimer was that we would keep it moving today… and oh.. Happy Valentine’s Day.

5:30am hit and we were off with the following workout.

Warm Up: Skinny loop around the lot, being careful to side step the FIA ladies and their yoga mats. Entered the first tennis court for shuffles in multiple directions around the court. Already started to hear Midget and his mumblechatter, which was my signal to turn it up a little. Increased the jogging speed a little as we exited the first court and entered 2nd for more of the same with alternating shuffles and then back out. Once out of the courts, exited out of the lot toward the lot surrounded by the rocks we all know and love.

Circled up for Imperial Walkers X10, Hillbillies X10, Moroccan Night Clubs X10, SSH’s X20, Goof Balls X20, Bat Wings 20’s Fazio B\F, Seal Claps, Overhead Claps. Instructed PAX to the rock pile. PAX were to pick a rock they were comfortable with as this would be their rock for everything that came after this.

The Workout:

Rock Curls

With the rock, performed 3 sets of 25 Curls in cadence

-Rock starting at top of the curl and half way down

-Rock starting at the bottom and curl half way to the middle

-Rock starting at the bottom and all the way to the top

-Happy Valentine’s Day…Love, Nemo

Cusacked the rocks to the lot behind the volleyball courts. This was a longer mosey and as we had time on the mosey, YHC instructed PAX to get familiar with another PAX and find an accountability partner for this next series of exercises. With everyone partnered up, PAX squat holded with the rocks as we waited on the six. Six was in, and PAX saw 3 cones in the distance spaced about 10 yards apart.

Pop a Squat and Core Speed

-All PAX goblet Squats on YHC’s up and down, leveraging quality form and going all the way down on each rep

-Partner suicide planks. Partner 1 in blank with rock on their back, Partner 2 performs suicide. Rinse repeat with partner switch out.

-Happy Valentine’s Day… Love, Yogurt

Returned rocks to the pile, formed a single line of 20 PAX for an Indian Run to the back lot

Bear Crawl Burpee Trains

Carefully labeled the start of 2 tracks with the words, Train 1 and Train 2. PAX split up into 2 groups of 10

-Both lines continued in bear crawl mode with the guy in the back pulling double time on the crawl to the front. When they arrive at the front they call out 1 or 2 depending on the line, and when they did, all PAX would perform 1 or 2 burpees depending on the train. Went the length of the lot with all PAX getting a chance to move to the front.

-Called a short recovery mosey around the back half of the lot, back to the Train station. YHC called for PAX to partner up for some patty cake Merkins X25.

-Happy Valentine’s Day…Love, Pikachu

mosey’d single file to the fence for the next group of exercises

Cupid Derkin Shuffles

-PAX would occupy their own section of fence and perform some Derkin Shuffles starting at the top of the 3 rung ladder fence

-5 Derkins at the top then shuffle and move down a rung

-5 Derkins in the middle then shuffle and move down a rung

-5 Derkins at the bottom then shuffle and move back to the top

At this point, YHC could tell he was losing PAX as my voice didn’t carry down the line and should have pulled up a fence section in the middle to be audible to both sides. Note to self for later Q’s. One more set was performed and continued in Indian Run back to Tennis Courts.

-Happy Valentine’s Day…Love, Banana Seat

People’s Suicides.. Get some Balls and Sprint

-Partner back up.. Partner 1- Peoples Chair, Partner 2 Suicides (switch)

-Partner 1- Balls to the Wall (Fence), Partner 2 Suicides (switch)

-Happy Valentines Day… Love, YHC

Great efforts on these. One of these day’s YHC will catch UTI, but not likely, especially not on Valentine’s Day.

Mary: Asked 3 out of the 4 PAX present that helped create today’s workout give their favorite Mary exercise- Banana Seat- of course Freddy Mercury’s, Yogurt-American Hammers, Pikachu- Break Dancers, and as Nemo was not present…called on Cupid, as it was his Anniversary. Cupid gave PAX probably the longest 1-minute regular plank hold in recent memory. YHC gave one last exercise….Pickle Pounders in cadence X20.

Announcements: Check Slack for 3rd F opportunities. Healing Transition workouts on Friday’s. Try and get out their and post.

T-Claps (Recognition): All PAX getting after it on Friday. DB for a solo 8-mi run and those getting in some EC

Prayer: Moment of Silence and prayers for our brother Forceps and his family. Prayers for Wallaby and Lipstick’s sister. First responders and military personnel. All unspoken. YHC took us out.

Who’s here anyways?

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Apologies for the late backblast. Better late than never? Let’s go…

FNGs: none
Warm Up: SSH x25, imperial walkers x10, hillbillies x10, Daisy pickers x10, fozio arm circles x10 forward x10 reverse, seal claps x10
The Workout: Mosied over to the parking lot with a rock pile. Pax were instructed to get a mediumish rock for many reps. One exercise at each corner, with lunges in between (added in some karaokes and Bernies to mix things up). Started with 10 reps at each four corners, then increased by five each round, up to 25 reps at the last round. Exercises were curls for the girls, triceps, bus drivers and ground pounders.

Moved over to the picnic area. Half of the pax held balls to the wall while the other half did urkins/durkins/dips/abyss merkins, 10 count, switching in between each exercise. Back to tennis courts for Mary.

Mary: Popcorn Mary, 15 counts. I’ve forgotten a few (let this be a lesson to post same-day). But there were some SSH, WWIIs, sweat angels, merkins and pickle pounders.
Announcements: Check slack for upcoming 3rd opportunities.
T-Claps (Recognition): All this HIM getting out there in the cold gloom this week.
Prayer: Wallaby for strength, soldiers and first responders.