Tag Archive for: Moose

Cletus 03/06/26

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Warm Up: Quick Jog over to the pavilion, then 22 reps counts of SSH, Good Mornings,  and Frankenstein’s 

The Workout: We took a tour of womble park and tried to use all the terrain and tools at our disposal. We started at the Pavilion and did a 3 round swap of Dips and Shoulder Tap Balls to the Wall. 

We recovered on the jog over to the upper parking lot to grab some rocks with some Curls, Tri’s and Rut Rohs. We then did some crab walks with the rock to stop 1/2 across the to do 22 American Hammers and then again at the end. We went back to the start with 2 shoulder presses and 2 wonder bras at each parking lot line. 

Another recover on the jog over between the softball fields for some partner Wheel Barrell action up the hill, at the top 5 merkins, then switch partners. 

Jog over to the small rock pile behind the fields for some squats, lunges and calf raises. All 22 counts. Seeing a pattern here?

Another Jog over to the fence line for some shaky Irkins (22) 

Another jog to the picnic tables for 2 rounds of step ups (22) and then the final jog back to the parking lot to Join Crazy Ivan for Mary and COT. 

Mary: Homer to Marge with kettle bells and some plank reach throughs

Announcements: Triple Ruck Challenge at the HS races. Spring classic 8k, TMF 9/11 Hero’s run (5k) HS 1/2 marathon. 

T-Claps (Recognition): To everyone, keep getting up, keep getting after it. It does not get easier, you get stronger. 

Prayer: Banana Seat family-has some illness (Kids) 

You Can’t Spell Cletus…

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FNGs: NONE

Warm Up: Good Mornings, Windmills, Franks, Sir Fazios, Seal Claps, Overhead Claps, Willy Mays Haze

The Workout: Partner Up and Execute a MURPH with the time allowed.  Partner 1 ran the .5 mile loop around the soccer fields while partner 2 executed the Pullups, Merkins, and Squats.  As the .5 mile loop completes the partners switch.  The goal was to complete 100 pullups, 200 merkins, and 300 squats as a team.  All teams met that goal!

Mary: Freddie Mercs, Supermans, WW2s, Pickle Pounders, Homer to Marge (it is almost Valentines Day after all)

Announcements:

  • Check the 3rd F channel for some opportunities to give back
  • 2ndF2ndFriday Lunch today

Prayer:  Prayers for the sick/injured PAX and for those recent celebs with public cancer fights.  Reminder for all men to stay on top of their screenings, even the uncomfortable ones.

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!

Memorial Day Murph

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FNGs: Aaron Bass (Small Mouth)

Warm Up: Took a few moments to stretch and warm up with Side Straddle Hops, Sir Fazio Arm Circles, Willie Mays Hayes, and Daisy Pickers

The Workout: The Classic Murph WOD (1-mile run, 100 pull ups, 200 merkins, 300 air squats, 1-mile run)

Mary: None

Announcements: Fence Painting at Sugg Farm this Friday. UFO moving to Womble for a few months starting in June 

T-Claps (Recognition): Everyone who pushed and picked up the 6s. 

Prayer: Loafer, Timberland, other injured PAX, our country.

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

Confusing Q Shenanigans

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I stepped up when ‘absent slacker’ Lipstick passed the Q to me without a proper transition.  Thanks to Downrange and Dumbo for educating me before my unexpected Q.

With short notice, I went to the archives for inspiration aka Google.  I quickly found the original inaugural backblast for Paradise City via Chips and Emeril.  Complete with custom Paradise City song lyrics from one Happy Trees.

UI GENERATED PARADISE CITY SONG FROM THE ORIGINAL BACKBLAST

https://f3churham.com/take-me-down-to-paradise-city/

LYRICS BY HAPPY TREES
https://www.udio.com/songs/9hyKp7Lx6p9qsFzmmsRovq

FNGs: Nada

Warm Up: Mozy around the loop, Good Mornings, SSH, Windmills

The Workout: Partner up and DORA on the Ting Ramp – Merkins, LBCs, Squats

Mozy around the outside of the Ting Loop and down to the tunnel

People’s Chair and/or Balls2Walls while partner takes the long side of the greenway.  Switch 2x

Mary:  Good Mornings

Announcements: 2nd F Happenings, Check Slack.  Water stations for Spring Classic

T-Claps (Recognition):  Good times for 2nd F Skeet Shooting from Moose.  More to come

Prayer: Silent Prayers

Around the Library, through the tunnel, up the switchbacks

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FNGs: n/a Warm Up: n/a The Workout: Mary: n/a Announcements: Wake County Speedway this Friday for family fun, Clay shooting at Drake’s this Sunday. T-Claps (Recognition): Support for Wild Turkey’s M, Mr. Terrific not getting lost on the route and showing up on time Prayer: Unspoken

AGS – 5-6 around bass lake

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FNGs: n/a Warm Up:Mosey The Workout: 5-6 miles from Womble Park to Bass Lake, full 2 miles around the lake, return through Sugg Farm. Mumble chatter was encouraged and headlamps shown the way
Mary: n/a Announcements: Two 3rd F opportunities on March 8th, Food Cupboard project (Wiggly) and road clean up (Breach) T-Claps (Recognition): Prayer: Community members that have lost loved ones and health issues we are aware of.

Toughest Mile Challenge

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15 PAX showed to test their strength around the track 4 times. This was brutal but we all pushed ourselves and got stronger.

We started at 0515 with a few warm up exercises. Then it was on like Donkey Kong.

Lap 1 – broad jump burpee
Lap 2 – lunge walk
Lap 3 – bear crawl
Lap 4 – run

Most guys finished up right around the hour mark. We had 3 ruckers join for COT. Maybe we can do this again to see how guys improve. Or not!

COT then prayer.

Awesome job guys. Thanks for joining me in another stupid idea.

BS Out!

B.O.M.B.S. and Core +3

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6 showed for Paradise City. 3 showed for U.F.O. while one went back home the other two manned up and stayed. Here’s the fun we had.

WU’s while long lap around
Good mornings
Frankensteins
Suit cases 3ct down
Carolina dry docks 3ct down
Mtn climbers

BOMBS – reps rd1 x5, rd2 x10, rd3 x15
5 stops: Start at court, bench, stop light, steps, ramp, back to court. Pick up 6 when done. Rd2 starts when all pax are done.

Ramp with core at bottom
Seated knee tucks
Starfish crunch
ARods

Long mosey to finish

Mary made it today and then some stretches.

Announcements and prayers were made. Rubiks took us out.

It’s nice to be back at PC leading you fine group of HIM.

BS out!