Tag Archive for: BnB

Fookin Guy

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Warm Up: Mosey to slide rules hill. GM, windmills, Fazio arm circles, Micheal Phelps, 1merkin/7IC mountain climbers increasing to 7 merkin/7IC MC

The Workout: 7s on the hill. Even travel forward up hill, odd reverse up hill. Delineate top and squats at bottom

Jack Webb (wall planks/MC) 

Mosey to tenniscourts

Burpee breakdowns with bear crawl forward and backward run at each side line from closest to farthest. 5-Merkins, 10-pulse squats, 15-squats, 20- burpees

3-corners stack em 

20-Kevin harts(calf raises),

20-Kevin harts(calf raises)

40-Frankenstein,

20-Kevin harts(calf raises)

40-Frankenstein

60-IC SSH,

Mary: hello Dolly, lsf, Homer to Marge, lbs, 7 captain thors.

Announcements: Midget needs friend fo racquetball
Prayer:Loss of family member of one of our paxs and health

Are the rocks warm?

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  1. FNGs:Nope
  2. Warm Up: Various and Mosey with warm rocks
  3. The Workout:

    The Thang

    Jack Webb BTTW w/ Hallelujahs I/C to 20 twenty Raises, increase by 20 sec each round I/C and raises

    Inch worm to ledge.

    Bulgarian split squat 10 each leg

    Broad jump to flag

    Wheel barrow to rock/ rock flip up hill (switch)

    Squirrel Squat with Rock 10 and 20 reps

    Lunge walk down with rock

    Bear crawl

    Bulgarian  10

    Inchworm

    JWBTTW increase by 20.

    Repeat cycle 3x

  4. Mary: Jane Fondas, boat rolls, v-ups 
  5. Announcements: Q’ m all challenge , Posting challenge l, Service opportunity with The Hope Closet
  6. T-Claps (Recognition): Utah out again
  7. Prayer: Utah new role. 

Different in a Good Way

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Better Late Than Never – Cletus Backblast January 23, 2026

“Different In A Good Way” Five men strengthened our legs. 

Warm Up: Dynamic warmup leg swings (f/b and l/r).

The Workout: Found our quads when we dug in our heels on step ups and squats. We found the sledding hills of Womble and enjoyed monkey humpers, merkins, mountain climbers, and one-legged  squats.

Mary: Finished with 1970s yoga. Everyone learned something today! Legs and prep for pending ice storm. Be prepared!

Announcements: Accept the F3Southwake Q’Em All Challenge. Use the same spreadsheet for your own accountability

Prayer: Safety in the pending “ice storm” (that never happened LOL)

The Anti-Hindenburg aka BLIMPS Ascend!

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FNGs: Negative

Warm Up: Side-straddle Hops IC x20, Daisy Pickers IC x10, Michael Phelps, Downward Dog

The Workout: BLIMPS set with an ascending number of reps of each exercise per set. Set 1 = 1 Burpee, 1 Lung (each leg), 1 Imperial Walker IC, 1 Merkin, 1 Plank Jack IC, and 1 Squat

Short mosey to recover.

Set 2 = 2 Burpees, 2 Lunges (each leg) 2 Imperial Walkers IC, 2 Merkins, 2 Plank Jacks IC, and 2 Squats.

Short mosey…..

Ascended reps through 10 total sets. 

Ended with a BLIMPS blitz be repeating set 1, 2, and 3 OYO as fast as possible with no mosey in between. 

Mary: Low Slow Flutter IC, Homer To Marge IC, WW1s x10, and lower body stretching

Announcements: Q’em All Challenge and Weekly Posting Average Sheet

T-Claps (Recognition): None

Prayer: Bnb’s Daughter’s Pre-school Teacher diagnosed with cancer. 

Just the Basics

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FNGs: none

Warm Up: side straddle hop, hill billies, imperial walkers, frankensteins, daisy pickers, sir fazio arm circles, seal claps, overhead claps

The Workout: The workout today was, as advertised, just the basics. 15 Push-ups, 15 squats and 9 x 5 count planks. Then mosey. Rinse, repeat. We got a trip down and up Library hill in as well.

Just goes to show you it doesn’t have to be complicated to be effective.

Mary: popcorn mary

Announcements: fence painting, Hollyfest, sign up to Q!

Prayer: Praises for Pumpkin Spice’s wife’s job, Hasslehof, Mix Tape and his wife’s pregnancy

10 Years of BS

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YHC rolled into Cletus on June 12th solo while riding up on a mountain bike. I had no idea what I was getting myself into. The workout kicked my butt, but I loved it enough to keep coming back for 10 Years. A whole decade of my life I’ve been posting in the gloom. I’ve learned a lot and met a lot of cool dudes. YHC was ready to celebrate as this was day 4 of Throwback week from 2015 and the last original AO to Q. Here is how the PAX grew stronger together.

Warm Up run to upper lot with some agility
Willie Mayes Hayes
Red Bull Smurf Jacks
Slalom
Copperhead Merkins
Copperhead Squats

Two lines for indian run to lower parking lot.
7’s across the parking lot curb to curb
– Bear crawl to across and crawl bear back
– Absolutions and Turkish Getups were to exercises
Partner up
Brokeback dirkens – 4 rds (partners run opposite direction. when they meet, each does 10 reps of dirkens with feet on partners back)
Two lines for indian run back up to tennis courts

Partners again
Bullfrogs going across. Wheelbarrow if you cannot bullfrog. Go across both courts. Switch partners and come back.

Thunderstruck – SSH the entire song. Do a burpee every time you hear thunder. 36 total burpees.

Mary – Week 4 Core Challange
Only had time for 3 exercises: Capt. Thor’s 1:4, Banana Rolls, Freddy Mercury’s

COT
Announcements and Prayers – waited too long to post BB and forgot

It’s truly been a blessing having F3 in my life for a decade. A lot of men have come and gone but F3 continues to change lives. Thank you to each person that came out this week to help YHC celebrate 10 years of F3. I hope I’m still around Q’ing in 10 more.

God Bless,
BS Out!

My Back is Aching!

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EC: BNB and Mr. Terrific ran a melted slushie route and found $0.06!
FNGs: n/a
Warm Up: Sir Fazio, Hill Billies, Good mornings, Imperial walkers, the usual and some moseying
The Workout: The Q is recovering from a stressed out back, so no merkins were called, and he modified as needed for wonder bras. Extremely muggy, also warm. Everyone was sweating just from the warm up. The landfill was also sharing its aroma with us.
Rock circle, rotating for each exercise. Probably 20 exercises. Preacher’s Chair to take a break in the middle.
Thang 2: Dora: 100 count of pullup hangs, 200 WW2s, 300 Squats. Finished just in the nick of time!
Mary: no time!
Announcements: Fence paining, July 5th volunteering. T-Claps (Recognition): Prayer: Airsoft, community members stressing about their jobs

Platoon conquers 1,200 reps

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FNGs: n/a

Warm Up: hillbillies imperial walkers, seal, claps, homeschool high fives side trail, hops, surf Fazio, arm circles, and Daisy pickers between Moses’s

Thang one four corners 100 platoon count Merkins side trail hop squats, World War II alternate between mosey and Bear crawl second set 200 platoon count of the same

Thing two, mosey to the playground with brakes for a side, straddle hops star jumps and Merkins 10 lunges in cadence 10 pull-ups times three Wall work Durkin’s dips step ups

Finished with Popcorn Mary

COT announcements fence painting in a week and a half F3 picnic

Prayer: Ben and family, Security and neighborhood, pumpkin spice while she travels, BNB’s upcoming project in Franklinton

Kettlebells and Bear Squares

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FNGs:na Warm Up: 1/2 mile mosey with intermittent stops for hill Billie’s, imperial walkers, Frankenstein, sir Fazio arm circles, home school high fives, step ups The Workout: Cletus crew rolled up on Ceazy Ivan and joined there thang. Kettlebell and coupon circle with 11 stations for 2 rounds. 30 seconds in, 15 seconds rest.
mosey to the tennis courts where PAX spread to each corner. When transitioning from a corner to another tennis court the PAX crawled a bear squares.  Corners were Merkins, side straddle hips, squats and big boy sit-ups. Mary: Picking up cones. Announcements: Everyone shared what they do for a living and encouraged one another to support each other as possible.  T-Claps (Recognition): Prayer: Brian’s surgery, girl recovering from copper head bite, Pittsburgh families effected by tornado and man that feel from the stadium at Pirate’s game

Monkey Humpers and Bear Squares

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FNGs: n/a Warm Up: Mosey to various benches in the neighborhood for step-ups, dips and irkins.
The Workout:

Five PAX made it happen calmly while enjoying rock music.
Warm up required crossing the street and the HIM encouraged passing traffic with Monkey Humpers while waiting for the green light.
We made good use of stray cones with bear squares, paired with balls to the wall. 2 bear squares, burpee broad jumps to the wall, balls to the wall while waiting for the 6. Then repeat.
There was also a circle of squats, each PAX called led count of squat style exercise, recovery mosey, then circle of Merkins where each PAX led a count of merkin style exercise.

7s of Monkey Humpers / Carolina Drydocks with backwards mosey to strength the knees between

Mary: Popcorn Mary Announcements: Paint the fence at Sugg Farm T-Claps (Recognition): n/a

Prayer: Friend (Brian) with cancer diagnostic and hopefully a simple procedure, Shooting Blanks’ daughter, Downrange’s family traveling, BnB’s renovations