Dance Pop Mosey!

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Music played for entire workout, including an AI song with a happy singer encouraging us. We were supposed to name her (it?) but we totally forgot amongst the mumble chatter.
Here is the Cletus Dance Pop song for your enjoyment!
FNGs: n/a
Warm Up: Side straddle hops, rotating side straddle hops, Frankensteins with flair, Daisey pickers, hillbillies, imperial walkers, seal claps, home school high five
The Workout: Mosey to 7s Star jumps / Lunges I/C with Karokes in between
Mosey to Wall for people’s chair and balls to the wall
Mosey to Aussie Pullups and Squats
Mosey to tower for popcorn plank exercises
Mosey to Lunges
Mosey to Rock exercises (curls for the girls, tris for the guys, rut rows, ground pounder, wonder bra and one more)
Mary: LBCs, reverse LBCs, Heel taps, Homer to Marge, Picke Pounders

Announcements: T-Claps (Recognition): Prayer: Tax deadline stress, World Peace and avoiding world war whatever

A roll of the dice at Cletus

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FNGs: nada

Warmup: SSH, Imperial Walkers, Hillbillies, Daisy Pickers, Sir Fazio Arm Circles, Seal Claps, Overhead Claps

Workout: Some might call it a cop out, but I love bringing the dice out and seeing what we come up with. We ran from Womble to downtown and back, dropping the dice along the way every so often. Too many merkins and frog jumps for my liking, but we were true to the roll. 1.65 miles overall.

Mary: Popcorn Mary

Announcements: Sign up to Q! Also, Bobby’s got the 2.0 workout tomorrow!

Prayers: Choppa’s wife.

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That smell

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FNGs: none

Warm Up: SSH, daisy pickers, Willy Mays hays, Sir Fazio arm circles, chinooks, mountain climbers

The Workout: 

Thing 1- PAX form two lines, each line possessed two soccer balls. At a jogging pace, the balls were thrown overhead to the pax behind, once at the back of the line that person sprints to the front to start the cycle again. Drops meant all pax stopped and performed 5 squats. ~1/2 mile loop around the park completed. We did a lot of squats.

Thing 2- Medium sized rocks were obtained and we made our way to the picnic shelter. Pax paired up for a music-based AMRAP/Dora style workout- one partner completed AMRAP exercises while the other partner cusacked their rock up a small hill and around a loop. When the song changed, the exercise changed (tricep extension, step ups, erkins, bicep curls). Skynyrd set the tone, and my free version of Spotify (like Lebron) blessed us with zero ads during the workout. Shoutout free Spotify. 

All pax participated in an extended wall sit for the duration of Saturday Night Special. Some pax held out for the whole time, others gave it a break… something about running plans for the weekend. Near the end of the first verse a thicc odor spread like the plague from an unnamed pax, driving others to seek refuge elsewhere in the shelter. Pax were unpleased by the aroma, Q was unpleased because it didn’t happen during “That Smell”. 

Mary: American hammer, WW1, plank hold

Announcements: 3rd F opportunities on Slack, fence painting with the town, Men’s night at local church

T-Claps (Recognition): Turkey and Nickelback both have kids graduating college

Prayer: Bobby B’s family member undergoing heart procedures, UTIs family member with a scary diagnosis. 

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A Roll of the Dice

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FNGs: none

Warm Up: SSH, Good Mornings, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps, Willie Mayes Hayes

The Workout: Today we followed the dice. Always a fun time (in my opinion at least) because you get to go on a field trip and you never know what you’ll get. Somehow, bear crawls, balls to the wall and absolutions showed up on the dice as well. Weird. About 1.75 miles and a bunch of merkins, side stradle hops and lunges in between.

Mary: LBCs, WWIIs, Homer-to-Marge, Poop Eaters, a bit of stretching

Announcements: Beer ruck on Saturday starting at 12, Spring Classic on Saturday (if you’re not running, help at an aid station)

T-Claps: Slide Rule and Wiggly coming back out to the gloom. Missed ya fellas.

Prayer: Unspoken, Banana Seat’s family

Q School: Session 2

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12 PAX came out to Cletus for some edumucation. Here’s what happened.

Discussion:
Why Q school? This is to help with F3 formality (uniform) across all regions so if you attend an AO in New York or Texas it’ll still be close to the same structure.

3 main topics to cover – How to Q? Why to Q? (new exciting things) Are you ready to Q?

Sample structure for warm up with some discussion:
Disclaimer, warmup, workout (the thang), Mary, CoT – 45 mins total time, get a watch. Assign a sweeper if you have a large group of FNG’s.
Bring a Flag if you plan to Q. If you don’t have one, ask site Q to bring one.

Conduct WU and have guys take turns with exercises. SSH, Good Mornings, etc.

Review during workout:
Cadence Count
Form and rep count
Know your PAX limitations if possible
Site Q duties
Q sheet, pre-blast, backblast
Exicon, backblast from other regions, winky, Co-Q

Be ready for CoT with announcements and prayer requests/praises

Thang 1: Dora  – 50 pull ups, 100 Bobby Hurleys, 150 shoulder taps with lunge walk timer
Mary
WWI’s
Pretzels
Heels to Heaven
Windshield wipers

Thanks for coming out men!
BS out

Wide Right at Cletus

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FNGs: Yes! Welcome FNG Tom aka Wide Right! Buffalo Bills fan, Pikachu gets credit for the name. Crazy Ivan guys came over for the FNG naming convergence.

Warm Up:

SSH, Good Mornings, Imperial Walkers, Frankensteins, Sir Fazio Arm Circles F/R, Seal Claps, Overhead Claps, Willie Mays Hays

The Workout:

THANG 1:

PAX moseyed to the old Crazy Ivan lot at the other end of the soccer fields. We did 11s with Wide Grip Merkins on one end, WW2 on the other end, PAX ran between ends of the lot, stopping about halfway down on the trip down.

THANG 2:

Mosey to amphitheater for 2 rounds of People’s Chair, Derkins, Dips, Heels to Heaven, and Chilcutt Plank Holds.

THANG 3:

Mosey to the rock pile, grab a medium to large rock. We completed curls for the girls, ruh rohs, wonderbras, chest press, skullcrushers, shoulder press, ground pounders, and bus drivers.

Mary:

Homer to Marge, Box Cutters, Low Slow Flutter, Pickle Pounder finisher

Announcements:

Free CPR class on Feb 7 hosted by town of Holly Springs at the Library, highly recommend. CPR can and has saved lives in F3!

T-Claps (Recognition):

Abe and Bleeder for picking up trash along their EC ruck today. Kudos to FNG Wide Right for coming out and putting in solid work on his first workout. Also kudos to Arby’s who posted at Ivan today and put in a 5 pack on his first week out in the gloom!

Prayer:

PAX running Uwharrie this weekend, Yogurt’s co-worker dealing with cancer. Sick and injured PAX.

Praise:

Turkey’s FIL Tommy rang the bell and is cancer free. Enron who was named at Cletus on a Friday in South Wake and is a North Raleigh guy now – his M was dealing with both breast and lung cancer and has been cleared!!! Also able to ring the bell!

Honored to lead, make it a great day, gents!

OIG3

When Opportunity Knocks, Answer

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FNGs: none

Warm Up: SSH, Good Mornings, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout: Today’s Q messaged early and let us know he was not sleeping well. No problem, can’t Q on an empty tank. We got you fam! I was happy to take the opportunity to Q.

We moseyed over to the rock pile where PAX got a shmedium rock and circled up. We performed 25 count: curls, triceps, ruh rohs, straight-leg deadlifts, squats. We set our rocks down, lined up and sprinted to the other side of the parking lot and jogged back. Round 2 saw the same, but count was reduced to 20. Round 3, reduced to 15. Returned our rocks and moseyed over to the picnic shelter.

At the picnic shelter, PAX picked a spot on the wall for 20 count People’s Chair down the line, total of 60 count. Then over to the tables for 10 count Urkins, Durkins and Dips. Two more rounds for a total of 3. Having our fill, we moseyed over to the tennis courts.

Mary: Popcorn Mary and stretching / yoga to finish things off.

Announcements: Free CPR class at Holly Springs Library, Feb 7 at 6:30pm!

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Rocks and the Three Bears

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FNGs: none

Warm Up: SSH, Good Mornings, Imperial Walkers, Squats, Sir Fazio Arm Circles, Seal Claps, Overhead Claps, Willie Mays Hayes

The Workout: Pax moseyed over to the rock pile and were instructed to get a shmedium rock. We all lined up on one side of the parking lot, where we performed 20 counts of curls for the girls, triceps, rows, ground pounders and squats. We then bear crawled to the other end of the parking lot and moseyed back. We did this another two rounds for a total of three. Returning our rocks and back on the mosey. 

Next stop was the picnic shelter. Pax picked a spot on the wall for People’s Chair. 10 count down the line for a total of 70. Then over to the tables where we did 10 Urkins and 10 French Dips. Rinse and repeat two more times, opting for standard dips on those rounds. Woody did a good job encouraging us to perform People’s Chair properly with our thighs horizontal and to push through. P.S.I. showed us all that he could count to 10 in Estonian! Wrapped things up and moseyed to the tennis courts.

Mary: popcorn Mary followed by some yoga

Announcements: Kosher will join YHC as co-site Q at Cletus. Looking forward to it!

T-Claps (Recognition): Kosher for stepping up and co-site Qing Cletus

Prayer: Woody’s friend Larry and his wife Kim

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Pickle Beatdown at Cletus

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FNGs: Nope

Warm Up: SSH, Good Mornings, Imperial Walkers, Sir Fazio Arm Circles F/R, Seal Claps, Overhead Claps, Wille Mays Hays

The Workout:

Thang 1 – The Big Pickle:

PAX completed an Indian Run over to the parking lot on the other end of the soccer fields. Once we got there, we partnered up (one group of 3) for 3 rounds of the Big Pickle. One PAX ran one direction, partner ran the other way around the lot, when they met up, completed 10 patty cake merkins. Continue running, meet on the other side, do 10 WW2. We did 3 rounds of this.

Thang 2 – Bread and Butter:

PAX moseyed over to the amphitheater for the following: Partners from the previous round split up into 2 groups. Group 1 completed people’s chair 10 count each PAX while Group 2 held chillcut plank. Switch. Next round Group 1 completed balls to the wall 10 count each PAX while Group 2 held a squat. Switch…we did 3 rounds of this.

Then we went to the lower wall and did the following exercises in order: Round 1: Erkins, Dips, Heels to Heaven Round 2: Erkins, Dips, Heels to Heaven Round 3: Erkins, Dips, Tempo Squats

Thang 3 – Variety Fresh Pack

PAX moseyed to the rock pile and were instructed to get a medium rock. Everyone did except for Bondo, who picked a cute little one we called the “Pebble”…

YHC instructed PAX to rotate various directions and number of rocks to switch it up and get variety/diff size rocks. We completed overhead press, curls for the girls, chest press, skull crushers, ruh rohs, and bus drivers.

PAX returned rocks and went back to the flag for Mary.

Mary: Heel Taps, Box Cutters, Homer to Marge, Low Slow Flutter, Pickle Pounders

Announcements: Upcoming all hands meeting being scheduled by Breach, be on the lookout. Also, a PSA that CPR can and has saved lives in F3. If you haven’t been trained, highly recommend it.

T-Claps (Recognition): All PAX for showing up in the gloom! 33 PAX combined between Cletus and Crazy Ivan on this fine Friday.

Prayer: Unspoken, Woody took us out

Five Year Anniversary Q

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FNGs: None

Warm Up: Arm Circles, GM, Mosey to Soccer Field Parking Lot

The Workout: Football Mascot Merkin Workout utilizing scores from last week’s games.  

NCSU’s Tuffy – Merkins (+alternate exercise)

7 (tempo squatsx10), 10 (pulse squats), 17 (lungesx10), 24 (mosey to picnic shelter)

UNC’s Rameses

7(People’s chair 5 count each PAX), 10 (BTTW in cadence to 10), 17 (People’s), 24 (BTTW), 31 Urkins (Mosey to rock pile)

Duke’s Blue Devil

3 (curls & rows x10), 6 (curls&rows), 13 (curls&rows), 21 rock presses (curls and rows), 28 rock presses (curls and rows)

Mary: Around the circle name an ab exercise & closed off with some stretching. 

Prayer: Prayer for PAX’s injured and struggling with illness.  Pray for all PAX BRR.