Tag Archive for: Clunker

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. 

Avoiding the ice

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FNGs: None

Warm Up: Four corner mosey around HS with GM, WMH, Merkins, Arm Circles

The Workout: Mosey to Amphitheater.  Groups of Three.  

Pax 1: 5x Derkins, Erkins, Step Ups (repeat until partner returns)

Pax 2: Run to parking garage

Pax 3: 5x Inverted Rows, CDD, Squats at parking garage. 

Each PAX is released when their partner arrives.

Two rounds: BTTW, People’s Chair, Copperhead Squats

Mary: Mosey to Flag. Each PAX chose favoriate Mary exercise for 5 count.

Prayer: Travel mercies P.S.I. Fanny Pack’s niece. Best in Show continued recovery. 

Back Blaster

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FNGs: We met Nate who was out for a walk.  He may join us next week.

Warm Up: GM, WMH, SSH, Arm Circles, Michael Phelps

The Workout: With Kettlebell, took a lap around the soccer field on the trail stopping every 50 Meters for an exercise.  During mosey conducted one of Cusack, curls, triceps, farmer carry (R&L), murder bunnies or lunge with KB pass through. Exercises: 10x wonder bra; 10x Renegade Row (R&L); 10x booby-d-booby-d. 10x pullover; 10x wonder bra

At Amphitheater: 2 rounds

10x Single Arm Row (R&L); 10x SL Bulgarian Squat (R&L) 10x booby-d-boody-d; 10x pullover

At Large Picnic Shelter – Dora-esk (100 alternating merkins on the bell; 100 Squat/Curl/OH Press; 100 KB swings w high pull) while partner ran to the playground and 5 pull-ups/inverted rows.  Time ran out.  Most PAX got about 50-60 reps into each exercise. 

Rows, Pullovers & Pull-Ups: Good BACK BLASTER workout. 

Mary: Mosey to the Flag; farmers carry, curls, triceps w KB. 

Announcements: Check slack for 3rd F opportunities coming up; 9/11, Unity in the Community, Soup-tacular, others; Sign Up Meal Train for Cancun & his family. 

Prayer: For those grieving loss: Catfish coworker passed away; Deadbolt’s brother passed away; Cancun’s M’s surgery.

ufo

Moist Is the Only Way To Describe It

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24 PAX for some very moist Ultimate and YHC 9 Year week. Prayers for Rico’s situation!

Triple Nickel on Earp

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18 PAX for a lot of hill repeats on Earp St.

WU over to top of Earp parking lot
SSH
Good Mornings
Windmills
Frankensteins
Merkins

Thang 1
Triple Nickle to cemetery 5x5x5
Burpees and Turkish get-ups at top ends and shoulder tap merkins at bottom

Thangs 2
3-some pull ups/rows
Clock merkins (2,4,6,8,10,12)

Mary
Sally (aka Green Sally)
Lower stretch

Thanks for the opportunity to lead at DTT.

BS out

Birthday Q. 52.

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FNG: None

Warmup: SSH, GM, Arm Circles, Squats, One 200m lap.

workout: Deck 52 cards plus jokers

Aces 11 count and 80 meter farmer carry w Kettlebell

Jokers mosey 200 m lap and switch exercises to other column

Number cards – round up as needed

Face cards 10 or 5 each side

Diamonds – Merkin on Bell / Pistol Rows

Hearts – Goblet Tempo Squat |    Lunge (in cadence)

Clubs – Around the world         |    Figure 8

Spades – Snatch                       |   Swings

mary: GM (only had one minute left)

UFO May 6th

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FNGs:1 Welcome Tumbleweed.

Warm Up: Mission Statement, 3 Burpees, SSH, Frankenstiens, 10 merkins, 10 squats

The Workout: LBC, Brokeback Merkins, and 3 burpees on the Drops.  It was a close game until Team Yellow stopped fooling around. It was a great play and a huge effort by all. 

Announcements: Painting Holly Springs Monday, May 20th 9-11. 

T-Claps (Recognition):

Prayer: Buttermilk for running, Unspoken, YHC took us out. 

Last Call for Q School

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10 PAX for the final scheduled March 2024 Q school hosted at Downtown Train.

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.

Be ready for CoT with announcements and prayer requests/praises

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

Thang 1:
Partner up in parking deck
P1 does Australian Mtn climbers
P2 runs to opposite long side and back
3 rds with different merkins after each rd

Thang 2:
P1 holds squat while P2 does 10 dirkens with feet on partners legs
Leg pushes abs
Patty cake merkins
Rinse and repeat

Mary
Various exercises

Thanks everyone for coming out. Now sign up to Q.

BS Out!