46 PAX IN THE GLOOM! Way to end the week HIM!
EC: Norm, ShamWow!, Martini, DawgPound, Skidmark, Maybelline, Redenbacher, Pablo, Buford, Cowboy, Mr. Terrific
FNGs: NOPE
Warm Up: YHC felt a little odd Qing the final Throwback of the week. I wasnt here when these fine AOs were established. I needed some star power… I needed CrabLegs!!!
No, not those delicious buttery delicacies… This HIM!
I reached out and luckily enough he was available. CrabLegs was wrapping up some vacation in New England and he made the push to get back and join in on the fun. Crablegs put the PAX through their paces in the warm-up.
- SSH
- Runners Pose
- Pigeon Pose
- Overhead Stretches
- Daisy Pickers
- Good Mornings
The Workout:
41 PAX were present when we started the workout with an initial count-off. YHC watched as a few men filed in at various moments but was unable to get the count. This called for 6 Burpees OYO!
PAX had counted off 1,2,3,4 and broke into 4 groups. We were headed to the Murphy-Go-Round. Most Murphs would last about an hour and we would have enough room for everyone to grab some pull-up bars. We didn’t have that today and with 41 (later 46 PAX) there were some logistical challenges. YHC had his heart* set on some sort of Murph-like event today so a contingency plan was in place to make it happen.
*One of my earliest memories of attending Cletus was when a Murph was announced instead of the normal workout. As a new PAX at the time, I was intimidated and I remember being pretty shattered the day after. It was brutal and humbling and oddly it now made me feel nostalgic and happy… this F3 really changes a guy.
The Actual Workout… Finally…
We mozy’d to the railing on the greenway between the pond and the baseball fields. The railing would serve as our pull-up bars, strike that Inverted Row bars. Group 2 was dropped here and told to get started AMRAP until they were relieved by Group 1.
We mozy’d to the parking lot beyond the baseball diamonds. As we entered the lot, we dropped off Group 3. There job was to do AMRAP Merkins until they were relieved by Group 2.
We mozy’d down the lot to give some space and dropped off Group 4 off. AMRAP Squats until relieved by Group 3.
From there, Group 1 set off on a Run around the Baseball diamonds until they got to Group 2.
The Murphy-Go-Round was set in motion and continued until time was called.
Mary:
Back to the tennis courts…
- 6 inch leg holds
- Boxcutters
- Superman Ws and Ts
- LBCs
Announcements: Check Slack because my memory don’t work so good… here is a round-up
- Paradise City starts at 5:30 from now on
- U-Turn launches from Panera from now on
- Support a local Eagle Scout and the food pantry. Donations happening now, building out a greenhouse later
- Dumbo has setup a FREE CPR class at Hope next week – sign-up and show-up, you could save a life
- Dad’s Workout 1/4 @9am Womble
T-Claps (Recognition): To the OGs that set South Wake in motion. Great representation this week from some of the earliest PAX including Howard. Amazing leadership and great whetstones to reference as we push forward with the 2020 vision.
Prayer: Those PAX that are working on physical and mental battles among us. For our service members that keep us safe and guarantee our freedoms. CrabLegs took us out.
