Fatherās Day AGS
3 for 5 at AGS on beautiful Fatherās Day morning.
We saw wildlife and drank coffee while BnB sold us on Tesla ownership.
Happy Father’s Day š“š»
BnB Gizmo
See you tomorrow @ Paradise City šš»š²
Tag Archive for: BnB
Swamp Thing
FNGs: None
Warm Up: Standard SSH/GM/SF/Daisy Pickers
The Workout: Partnered up for a mini-Murph
100 – Pull Ups
200 – Merkins
300 – Squats
Mary: Ā Abs, Abs, and more Abs
Announcements: Check Slack for a chance to win a brand new goruck Rucker4.0 25L for $20
T-Claps (Recognition): None
Prayer: All the unspoken, The PAX
Cletus Backblast ā Brendan Looney WOD (OTM to the AMRAP)
We kicked off with a 10āminute alternating OTM grinder, because nothing says āgood morningā like trying to cram 40 air squats into 40 seconds while pretending your legs arenāt already on fire.
- Minute 1: 40 air squats / 40āsecond effort
- Minute 2: 5 pullāups (or rows if youāre equipmentāchallenged) + 10 pushāups
- Rinse, repeat, question your life choices
- 1āminute rest that felt like 6 seconds
Then we rolled straight into a 10āminute AMRAP
Ā Ā Ā Ā Ā 81 walking lunges (yes, eightyāoneā¦ because 80 wasnāt spicy enough)
- 24 plate G2O (ground to overhead for the uninitiated)
- 200āmeter run to shake out the regret
PAX moved, PAX groaned, PAX bonded through mutual suffering. Classic Cletus.
Cletus – Four corners
7 Cletus PAX endured 400+ reps in a four corners workout that included legs, arms, core, and other fun exercises. We even (unfortunately) had time to do Motivatorsā¢ļø at the end. Don’t know what those are? I hope you get to find out soon!
Coffeteria with the Crazy Ivan crew afterwards was a great time. Thanks for bringing that, BnB!
Well done, men!
Abacus the OG Foot Fault Shooting Blanks BnB Stumpy Ka-ChowĀ
Partner Counting Practice
FNGs: None
Warm Up: Small Lap, Good Friday Mornings, Sir Fasio Arm Circles
The Thang:
Partner Pyramid
- Partners alternate working and resting
- Reps increase by one rep each turn you have (1,2,3,ā¦)
- Ex- one rep for pax A, then one for pax B. Two for pax A, then two for pax Bā¦
- At halfway point start counting back down (ā¦3,2,1)- goal is to get back to zero before time ends
- Five total minutes per exercise
Exercises:
- Burpees
- Ground pounders
- Tennis Court Suicides
- Jump Lunges
- Carolina dry docks
- Thrusters
Mary: we did some stretching, the core challenge should be filling your mary tank.Ā
Announcements: Black-Ops Second F, Volunteer Opportunities for spring fest and spring classic race, Bong Hits will be provided by @WildTurkey in the Men’s bathroom for the Vertical Horizon concert
Prayer: YHC is working through some differences with my dad. Prayers for grace, patience, forgiveness, wisdom.Ā
Peopleās Court
FNGs: none
Warm Up: 5 burpees, good mornings, ssh, sir fazio, 2 lap parking lot mosey
The Workout:
The Q was 30 seconds late due to clown car text message confusion. So everyone was sentenced to 5 burpees.
We moseyed to the rock pile next to the tennis court parking lot and the Q instructed everyone to grab a medium size rock for lower body exercises.
Made our way over to the picnic shelter to secure a picnic table per PAX.
10-15-20 was the rep count
10 squats, split squats (each leg), deadlifts
10 dips, urkens, durkens
20 second count per PAX with 20lb ball for People Chair
5 wall balls while the rest plank
repeat for 15 / 20
Mary: Moseyed back to parking lot with Crazy Ivan.
15 lbc, j lo, pickle pounder, wwi and wwii to finish out
Announcements: Q challenge, service opportunity at HS Food Cupboard
T-Claps (Recognition):
Prayer:
Fookin Guy
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)Ā
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 emĀ
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?
- FNGs:Nope
- Warm Up: Various and Mosey with warm rocks
- 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
BulgarianĀ 10
Inchworm
JWBTTW increase by 20.
Repeat cycle 3x
- Mary: Jane Fondas, boat rolls, v-upsĀ
- Announcements: Qā m all challenge , Posting challenge l, Service opportunity with The Hope Closet
- T-Claps (Recognition): Utah out again
- Prayer: Utah new role.Ā
Different in a Good Way
Better Late Than Never – Cletus Backblast January 23, 2026
āDifferent In A Good Wayā Five men strengthened our legs.Ā
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-leggedĀ 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!
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.Ā
Ended with a BLIMPS blitz be repeating set 1, 2, and 3 OYO as fast as possible with no mosey in between.Ā
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.Ā