Tag Archive for: Clunker

Snagged Downtown Train off my Big Gulp for my Monopoly Board

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I was fortunate to jump in line and secure my Big Gulp with the Downtown Train game piece.  SCORE!!!

To my surprise, 13 PAX showed up to join in on the fun.  Let’s play Monopoly!!!

Warm Up:  Fazio Arm Circles, Willy Mays Haze, Frankensteins, and Good Mornings, Windmills

The Workout: 

Travel to Amphitheater – Lunge Walk Half the Parking Garage, Bear Crawl the other half

Thang 1 x4

  • Partner 1 Preachers Chair
  • Partner 2 Box Jumps up the theater seats
  • Switch

Thang 2 x4

  • Partner 1 Balls 2 Walls
  • Partner 2 Step Ups up the theater seats
  • Switch

Thang 3 x1

  • Earkins, Derkins, Dips
  • Up the normal theater steps and back down 2x between each of the last bullet

Thang 4 x3

  • Partner 1 Inverted Rows – 15, 10, 5
  • Partner 2 Plank Hold
  • Switch

Thang 5 x4

  • Partner 1 Preachers Chair
  • Partner 2 Box Jumps up the theater seats
  • Switch

Travel Back to Flag – Carioca through the parking garage

Mary: Poop Eaters, Pickle Pounders, Homer to Marge, WW2, Superman, 6inches, Low Slow Flutter

Announcements: Check-in with Abe about CPR Opportunities, 2nd F/2nd Friday Lunch is this week join Abe+ in picking a place and BE THERE!!!

Prayer– Pumpkin Spice’s wife as she manages a full plate at work.  T-claps for her opportunity but pray to help her through the stress of getting things settled.

Prayers re: war.  Life is precious, peace is the answer.

Partner DORA

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FNGs: None

Warm Up: Michael Phelps, SSH IC, Good Mornings IC, Daisy Pickers IC, and Stretching

The Workout:

  • Standard partner DORA with Merkins x100, Squats x200, and LBCs x300.
  • Rock work of Curls Fu Du Gurls, Groundpounders, Chest Press, Skull Crushers, American Hammers, and Rutrows.

Mary: LSF IC, Hip Poppers IC, Stretching

Announcements: Breach’s 3-Ruck Challenge

T-Claps (Recognition): None

Prayer: Safe travels to DC for Best In Show’s and Clunkers kids. 

Chilly and Breezy at UFO

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FNGs: Welcome FNG “Hi-YAH”

Warm Up: SSH IC and stretching

The Workout: 60 minutes of Ulimate Frisbee with ascending burpees on the score.

Mary: None

Announcements: Q-em All Challenge and Triple Ruck Series for Holly Springs races in 2026 with Breach.

T-Claps (Recognition): The guys who helped the Hope Closet over the weekend.

Prayer: Ausfart’s wife and our military in the middle east. 

Almost 46

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What a beautiful morning it was today.  Maybe a bit damp but no water falling from the sky and temps were just right.  It’s the day before my birthday so I took the Q and promised to make the numbers 16 and 46 prominent and I think that was accomplished.

FNGs: None

Warm up:

SSH x 46 IC

Sir Fazio Arm Circles x10 IC forward and reverse

Daisy Pickers x10 IC

Trunk rotations x10 IC

Frankenstein x10 IC

Burpee x 8 OYO

The Workout:

We built a pyramid of exercises today.  The format was simple, we’d start at 10 and work to 1 and then back down.  The first set would be just the 10, then the 10 and 8, then 10,8, and 7. So on and so forth.  And yes, I left 9 out on purpose because 10+8+7+6+5+4+3+2+1 = 46.  The exercises were as follows:

10 – Swings

8 – Figure 8 (duh)

7 – Goblet Squats

6 – Curls for the girls

5 – Tris for the guys

4 – Lawn mowers

3 – Midget love handles

2 – Turkish Getup

1 – One minute of plank switches or holding plank when you needed a rest

Once we got through that we did another 8 burpees to bring the total to 16.  We then worked our way backwards down the pyramid, removing exercises as we went.  So the first round we eliminated the plank, second round we eliminated the Turkish getup, etc.  This took us all the way to the end.

Mary:

There really wasn’t time for it.  We spent a minute doing a bit of light stretches.

Announcements:

Fram’s mattress move

Prayer Requests:

Tragic deaths in Fuquay.  One was a classmate of my middle daughter. Hold your kids tight.

 

Until next time.

010000

Getting Crazy With Ivan

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FNGs: None

Warm Up: SSH IC, Sir Fasio Arm Circles IC, Daisy Pickers IC, and some stretching.

The Workout:

  • Entry fee of 100 consecutive kettle bell swings
  • Main Set #1
    • Bent Rows IC, Curls Fu Du Gurls IC, Overhead Press IC, and Tris For Da Guys IC.
    • Recovery Mosey
    • Rinse and repeat
  • Main Set #2
    • Little Tea Cups IC on each side, Dead Lifts OMU, and WW1s OMU
    • Recovery Mosey
    • Rinse and repeat

Mary: Tridents IC, Homer-to-Marge (weighted) IC, Low Slow Flutter IC, 60sec Chill Cut Plank Hold, Plank Jacks IC, Mountain Climbers IC, and some stretching.

Announcements: Q-em All Challenge, Post Tracker Challenge, and Site Qs adding attendance to new column on AO specific tab on the Q-sheet.

T-Claps (Recognition): None

Prayer: General

Presidents Day UFO

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Warm Up:  Started the warm-up with some Side Straddle Hops, Frankensteins, and Willy Mays Hays to get the muscles moving before the main event. 

The Workout: The main event started as one big group with a Burpee on the frisbee drop, but then a few more showed up, and we had to split into 2 games. 

Many discs were dropped, and many burpees and squats were performed, but we got the job done, and everyone walked away relatively unscathed. 

Announcements: Q them all and set a number of weekly workouts challenges are active and running. If you complete the Q-Them all challenge, you will receive a custom shirt. 

Prayer- General Prayers  

UF-snOw

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FNGs: NONe

Warm Up: OYO

The Workout: Standard Ultimate Frisbee 5 v. 6

Mary: NONE

Announcements:

– Need more men signing up for the region Challenges. 

– Check in on follow Men. 

T-Claps (Recognition): Fram with those solid Stache-cicles!!  But also, T-claps to ever HIM that looked at outside at the weather and said, “ Im still showing up”. Thats not an easy thing on days like today. (13 degrees and snowy/icey) 

Prayer: Prayers for injured and struggling packs. Prayers that we are mindful of those we haven’t seen in a while and take the time to reach out.  

Pumps and Grunts

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FNGs: none

Warm Up:

  1. Bodyweight Good Mornings
  2. KB Halo 
  3. Hip Openers (World’s Greatest Stretch) 
  4. Uppercut Left-to-Right
  5. Bodyweight squats

The Workout:

Format: 4 rounds — work 50 sec, rest 10 sec, move to next exercise. Rest 30 sec between rounds.

  • KB Clean to Press (Right) 
  • KB Clean to Press (Left)
  • KB Front Rack Reverse Lunge (Alternating Legs) 
  • KB Deadlift to High Pull
  • KB Goblet Squat to Thruster
  • KB Swing

Mary:

KB American Hammer

KB Deadbug (Right) – Hold KB over chest, alternate lowering opposite arm/leg.

KB Deadbug (Left)

KB Plank Pull-Through

Pickle Pounders

Mountain climbers

LBCs

WW3s

Announcements: none

T-Claps (Recognition): none

Prayer: M4Life’s neighbor has a collapsed lung. @Choppa’s daughter has kidney issues

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!

A late Backblast Is Still A Backblast

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FNGs: none

Warm Up: Sir Fozio Arm Circles, Popeye Punches, WMH, Kettlebell Halo

The Workout:

Part 1 (10 minutes): 

One arm with no breaks between sets

  • 5x One-arm swing snatches
  • 5x Rows
  • 5x Hang cleans
  • 5x One-hand overhead squats

SWITCH Sides and repeat

Continue alternating sides for 10 min. (~4 total rounds)

Part 2 (15 minutes):

Tabata style (45 sec on 15 sec off) x 3

  • Left leg Romanian deadlift (RDL) x5 then knee raise
  • Right leg Romanian deadlift (RDL) x5 then knee raise
  • Thrusters
  • Lumberjacks (Right)
  • Lumberjacks (Left)

Part 3 (10 min):

LINE UP

  • American Hammers
  • Lateral Swings
  • Hip-Hip-Shoulder-Shoulder

Farmer carry 

  • 10x side bends

Switch sides and repeat 

Mary: 5 min various core exercises

Announcements: none

T-Claps (Recognition): none

Prayer: I don’t remember, sorry for the late backblast.Â