Cletus: Yogurt 4 yr & 57 yr – Takin’ Care of Business

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EC: Abe, Alpine, Bleeder, Cupid, Lipstick, Skidmark, Pikachu, UTI. In May 2018, @Skidmark invited me to an F3 workout. Probably the easiest headlock ever. On May 13, 2022, 27 men posted to celebrate my 4 years of F3 and 57 years of life. When we came rolling in from EC at 5:27 am, I was overwhelmed by more than two dozen men, circled up, ready to go.

Special invitation: Yogi, who was at my first workout. When it was time for my F3 name, after fruitless discussion around Raleigh native, environmental worker, and more, I got the “What was your first concert?” question. Answer: BTO, you know, Bachman Turner Overdrive, who sing, Takin’ Care of Business. Dorton Arena, ~1975. Yeah, Yogi chimed in, Takin’ Care of Business – TCoB! Slide Rule heard “TCB” and immediately thought TCBY – The Country’s Best Yogurt. Ok, your name is YOGURT!

Warmup: 1) Run to top of Ivan lot. 2) Circle up for 57 SSHs. Count off: 27! 3) Mosey to amphitheater lawn area. 4) Jack Webbs to 30; 19 pickle pounders, 19 squats, 19 Catalina wine mixers. (19 x 3 = 57) 5)  Mosey up to greenway, on your six. Guantanamo. Wide range of pushes from nice and easy to brutal by Pikachu. Long time to circulate 27 PAX. Mosey to truck to pick up gloves. Note: Should have picked up speaker too! Mosey to rock pile. Each PAX grab a rock.

During the workout, I missed several counts and received much-deserved grilling. During my days of Q’ing Cletus, I was never known for counting.

The Thang 1: Count off in 1s and 2s. Simple exercise – 1s bear crawl to top of parking lot and back, while pushing your rock. 2s do AMRAP curls for the girls (Round 1), rut rohs (Round 2), prisoner squats (Round 3).

The Thang 2: Circle up in “grassy” lot. Similar to Banana Seat’s and Pikachu’s AC/DC Thunderstruck workout, I used Takin’ Care of Business as the song and we did a burpee with every “Takin’ Care of Business.” That’s 27 (compared to 31 for Thunderstruck). Volume was way too low, so yes, should have grabbed speaker while at truck. Anyway, everyone grilled me for that.

Mary: Circle up on tennis courts, where it all began. Big boy sit-ups, Pickle pounders, Box cutters, Protractor. Have a nice day.

Announcements: #Junechallenge and more on Slack. Highlighter running for Congress.

Prayer requests: Yogi prepared a list of goals at the suggestion of his pastor. Boy George selling house and moving family. Highlighter pointed out those who need help mentally may not be reaching out. Find them.

Message: Thanks for all the F3 support over the years. It’s a real privilege to be part of this group. Each one of you has been a positive influence in some way. Thanks for keeping the F3 SouthWake standard high. F3 is the real gift.

See yall next year!

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Singed up to Q Cletus as Abe has stepped up to Q Downtown Train many times, figured I could return the favor, and make sure I get the last workout of the year in. Rolled into the Cletus parking lot and saw Abe and FloJo on EC.

FNGs: None
EC: ABE, FloJo

Warm Up: SSH, Sir Fazio Arm circles, Imperial Walkers, Frankensteins, Good Mornings
The Workout:
    Thang 1: Mosey to the parking lot by the rock pile for some escalator  4 Corners, 1. Merkins 2. Squats 3. Carolina Drydocks 4.  We start with 5 burpees you stack the exercise till you get to three, then do three exercises at each station (dropping the one from the furthest station)  till we got 9, Then did 10 and each station at the end.
This took most of the time, so we moseyed to the small shelter for Mary

Mary: Popcorn Mary, including LBC’s Freddie Mercuries, Poop Eaters, Raising Flutter Kicks, American Hammers
Announcements: Carpex is having a 10 k and 5 k Ruck at Bond, 10k leaves at 5:30, 5k At 6:30 on New Years Day. The Town of Holly Springs is having a day of service on MLK Day, Jan 17, check slack for details
T-Claps (Recognition): Udder for coming on to his first Cletus post
Prayer: Udder’s co-work Gray starting cancer treatment. YHC’s Sister In-law Kelly finished up Chemo, and prayers for my Nephew TJ (her son) to stay covid free after being exposed.
NMS: Last Q of the year, and my personal goal for next year is to make more F3 workouts and Q more than I have been. Its been a weird year, again, but moving into next year looking to continue to improve myself.

Christmas Eve 24

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24 exercises w/24 reps on the 24th of Dec

Warm up in upper lot near rocks
1 – SSH
2 – Randy’s IC
3 – Windmill’s
4 – skater’s

Grab a rock and Cusack to the track
4x4x24 – 4 corners with 4 exercises 24 reps
Only perform 1 exercise then advance to next corner. Should total 4 complete laps when completed.

C1 – curls, tris, ground pounders, chest press (rock corner)
C2 – Bobby Hurleys, knee tucks, groiners, monkey humpers
C3 – knerkins, fence dirkens, doublewides, Carolina dry docks
C4 – chillcut plank, plank jacks, catalina wine mixers, plank marching

Song – Santa Claus is Coming to Town by Springsteen
Mountain climbers the whole song.
Hand release merkins when you hear SANTA. Guess home many times Bruce says it…24 (random and lucky find)

Mary
21 – reverse lbc’s
22 – pretzels 12 each side
23 – Freddy Mercury’s
24 – Australian Snow Angels

Awesome job and Merry Christmas!

BS out

How did I forget to add bear crawls?

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FNGs: none
Warm Up: SSH, Windmills, Hillbillies / Imperial Walkers, Sir Fozio Arm Circles, Seal Claps, Overhead Claps, 5 burpees OYO for late PAX
The Workout: YHC is all about functional exercises, stuff that can come in handy day-to-day. While we may not see any combat in our daily routines, the Army Combat Fitness Test‘s recommended exercises will surely lead to better results when playing with the kids or tackling that honey-do list. I picked out a few and modified them to make them more F3 Southwake-friendly.

1ish mile run (figure 8)

Round 1
Lunges (10 in cadence)
Star Jumps (10)
Hand release merkins (10)
American Hammers (10 in cadence)
Sprint down the parking lot, mosey back.
Repeat 2 more times for a total of 3.

Round 2
Goblet squat (10)
Overhead Press (10 in cadence)
Supine Chest Press (10 in cadence)
Low Slow Flutter (10 in cadence)
Sprint down the parking lot, mosey back.
Repeat 2 more times for a total of 3.

At the request of Pikachu, we threw in some Bearly Curling (bear crawl while pushing rock). Down the parking lot, John Cusack the rocks back.

One more loop around the ball fields and back to the tennis courts.
Mary: Popcorn Mary featuring LBCs, Box Cutters, Pickle Pounders and a few others I forgot.
Announcements: donate blood
Prayer: Cupid’s knees, PAX with cancer, general mental health this time of year

Ya Basic

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ya basicFNGs: nada
Warm Up: SSH, Windmills, Daisy Pickers, Imperial Walkers, Hillbillies, Fozio Arm Circles, Seal Claps, Overhead Claps
The Workout: Thing 1: 10 of Diamonds
Corner 1: 10 merkins
Corner 2: 10 merkins + 20 WWIIs
Corner 3: 10 merkins + 20 WWIIs + 30 squats
Corner 4: 10 merkins + 20 WWIIs + 30 squats + 40 air presses
Corner 5: 10 merkins + 20 WWIIs + 30 squats + 40 air presses
Corner 6: 20 WWIIs + 30 squats + 40 air presses
Corner 7: 30 squats + 40 air presses
Corner 8: 40 air presses

Thing 2: Urkins / Durkins / Dips + People’s Chair
10 count each U/D/D, 40 count People’s Chair
Repeat for a total of 3 rounds
Mary: Bit of popcorn Mary with Low Slow Flutter, LBCs, Homer to Marge (SW style) and hip raises.
Finished up with some light yoga stretches.
Announcements: Frosty CSAUP this Saturday
T-Claps (Recognition): Woody for helping me stay accountable.
Prayer: Woody’s kid choosing colleges.
Moleskin: I slacked off a bit last week. I’m sure I’m not the only one that has a hard time getting back into the swing of things after a few days off. So this week, my mantra has been “just show up.” If you show up, you’ll put in the work. But showing up is sometimes the hardest part. So it started with putting both feet on the floor in the morning. Fight that fart sack.

Rock Bear Repeat

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FNGs: none (Lawn Dart doesn’t count)
Warm Up: SSH, Windmills, Imperial Walkers, Hillbillies, Fozio Arm Circles / Seal Claps / Overhead Claps
The Workout: Mosey over to the rock pile. PAX were instructed to get a mediumish rock and line up on one end of the parking lot. It went like this:
Curls for the girls x30, Triceps x30, Ruh Rohs x30, Squats x30.
Bear crawl to the end of the parking lot, mosey back to start.
Repeat, reps reduced to 20. Down and back.
Repeat, reps reduced to 10. Down and back.
Returned the rocks and moseyed to the picnic shelter.

At the picnic shelter, we took a break with People’s Chair. 10 count down the line for a total of 70 count. Recover.
Balls to the Wall, 70 count. Recover.
Repeated both one more time, then moseyed back to the tennis courts.
Mary:At the tennis courts, everyone picked their favorite exercise for a round of popcorn Mary. Then YHC wrapped things up with a little yoga stretching.
Announcements: Frosty CSAUP is coming up
Prayer: Lawn Dart’s brother, UTI’s uncle, unspoken

First time back in a bit…

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First time back at the helm in a bit and it felt great to be in the middle leading again. Awesome small numbers to test something simple and effective. Nobody for EC so I took off, came home to find Abe getting ready and UTI showed up 5:28:55am. Let’s go.

 

FNGs: None.
Warm Up: Mosey to the end of the lot, 43 SSH IC, Daisy Pickers slow 10 IC, Willy Mays Hayes, OHC 10, Seal Clap 10, Sir Fazio F/B.
The Workout:

  1. Mosey down to the greenway trail – 5k pace at pole to pole along the long side of the fields, sprint the short side, 5k, sprint repeato back to plank hold at the playground. Regroup.
  2.  Mosey to the small hill by the ball fields. 11’s on the hill, star jumps at the bottom assisted squats on the fence at the top (slow tempo down).
  3. Mosey up and around to the hand rail along the opposite field. 2 sets of 4 pull ups, 4 count up, 4 count down = 1. Followed by 2 sets of 5.
  4. Mosey to the shelter by the playground. If we had even numbers we would have done what’s being called the Yogi & BooBoo, but we did them solo. Downward dog position in front of a Pic-i-nic table. 1, 2 is up to the seat, 3,4 up to the table top and down 1,2 & 3,4 = 1. 3 sets of 10 + 5 more.  If we had the even numbers, the idea would be that one PAX holds the ankles of the other up. Yogi & BooBoo’s.

Mary: Mosey to the Ivan lot and 3 of us did Mary. Boat/Canoe, Protractor sesh… This sucked, popcorn plank-o-rama. FIN.
Announcements: Hollyfest still needs signups. See slack.
T-Claps (Recognition):
Prayer: COT at Ivan

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!