FNGs: 1 But Shredder asked we save his naming until Groupounder – Colt45
Warm Up: Standard ShamWow! U-Turn: SSH, Frankenstein, Imperial, Hillbilly, Daisy Picker
The Workout: The U!
Mary: Nope
Announcements:
T-Claps (Recognition): Nemo, Maybelline, Skidmark – 4 Mile EC in the rain and cold!
Prayer: YHC took us out
January 8 2020 / at TBD (Womble Park) QIC: POTS “No Sand Bag’n”
EC: Nemo
PAX: 16
Blue Hen, Doc, Brony, Florence, Flanagan, Nemo, Snap, Java, Fanny Pack, Cinder, Hardy, Dauber, Dahmer, Sprinkler, Yogurt, POTS
FNGs: None
Warm Up: Mosey’d to far parking lot
Side Straddle Hops (SSH), Daisy Pickers, Imperial Walkers, Frankenstein’s
The Workout:
Rinse and repeat between each exercise
Run backwards (Back Peddle) to middle of parking lot
Sprint back
1st round Partner 1 Balls to the Wall. Partner 2 Urkins (IC 20), Partners switched.
2nd round Partner 1 Balls to the Wall. Partner 2 Derkins (IC 20), Partners switched.
3rd round Partner 1 Balls to the Wall. Partner 2 Dips (IC 20), Partners switched.
Mary: The PAX took turns with several rounds of ab exercises to close out the Q.
Announcements: Tobacco Road Marathon & Half Marathon March 15.
Prayer: Prayers for the unspoken, Military, and First Responders.
FNGs: None
Warm Up: Drove into the Nut parking lot and saw 7 men ready to go. Doc and Yogurt pulled in right before go time. Planted shovel flag. Shared with PAX multiple awakenings throughout the night, fearing I would sleep through my Q. Clock struck 530 on a cold (mid 30’s) early morning. Set out for a nice run around the school. Flanigan shared he and Nemo had got some early miles in. I reminisced about previous beat downs here with Moby. Circled school and headed to parking lot next to fence/rock pile. The following exercises got us going: 25 SSH, 10 Daisy pickers, 10 Willie Mays Hays, 10 O/H claps, 10 Seal Claps, 10 Imperial walkers. Partner up. One partner went and got a medium sized rock. Other PAX held plank.
The Workout: Pre-blast touted using rocks during a Dora. Modified the Dora knowing Pots had a wonderful arm workout planned for TBD tomorrow. Instructed PAX to complete the following with rocks as a team of two: 200 goblet squats, 200 plank touches (slap rocks from GP) IC, and Toe-tappers (soccer drill) IC. PAX not using a rock, ran a lap around the outside parking lot. T-claps for Flanigan helping Pots and me out complete our reps! We had a few more minutes and conducted the following exercises with rocks: 6 inch hold with rock over chest, 10 chest presses. PAX without rocks did LBCs. Return rocks. Headed to front parking lot with shovel flag.
Mary: Air was better without the smell of diesel (bus warming up). Cooled down with 10 plank jacks, 10 Mtn climbers, 10 H2M, 10 H2M L leg crossed and 10 H2M R leg crossed, 10 box cutters, 10 dying cockroaches, 10 Freddie Mercury. YOGA stretches (e.g. warrior I, II, pigeon, plank, downward dog, etc.)
Announcements: CSAUP run ATT, CPR training, Carpex swaps
T-Claps (Recognition): PAX coming out today (half of them were over 50! RESPECT!). And Flanigan for helping with some extra reps.
Prayer: PAX going through some child custody issues, Colonoscopy for Dauber’s wife today, Military deployed, Australian fires, Unspoken. Sprinkler took us out.
An honor and blessing to lead men. -Dauber
FNGs: None in sight
Warm Up: SSH, daisy pickers, fazio arm circles, seal claps, the flapping bird thingy. Mosey around a downtown loop with more traffic than expected, then off to the parking garage.
The Workout:
Started with a leg focus by lining up along a parking space and doing Baryshnikovs (squat followed by a one-leg jump), 10 spaces. Not particularly acrobatic or graceful, but got the job done. Duck walked back.
Moseyed to the stairs. YHC was a little too eager and took the PAX all the way to the top of the steps, then had to retreat back down a level to get to the top of the parking deck. At that level PAX lined up along a parking space and completed three lunge walks followed by a copperhead squat (prisoner squat with a three count on the down) down the length of the deck, then 25 calf raises OYO.
Time for some upper body focus.
PAX lined up facing the opposite direction and went about half the distance of the lot doing bear crawl merkins (three lengths of bear crawl followed by a merkin with arms staggered). Around half way PAX switched to the Dirty Harry (crab walk with full extension of the stepping leg; not exactly sure what that has to do with Clint Eastwood) to the end of the lot.
Moseyed to the rock pile for a full set of Jack Webbs (to 10 merkins, 40 presses) with rocks, interrupted by one arm curls (X 10 each arm) and one arm triceps press (X 10 each arm). Some decent mumblechatter but very limited counting by the time we got to 10.
Mary: Returned the rocks and headed back to the start for core exercises, including low slow flutter, dying cockroach, diamond merkins, homer to marge, plank jacks, crab jacks and others that YHC is forgetting at the moment.
Finished with a short focus on healthy minds, including a minute of silent meditation followed by a cross-lateral exercise that’s focused on communication between the two brain hemispheres.
Announcements: Not sure – YHC was retrieving his cell phone – see Slack and FB
T-Claps (Recognition): All the PAX that showed up this morning to continue getting stronger in the new year
Prayer: None spoken, CHIPs took us out with a hopeful message for the new year.
It was a pleasure to lead. Aye!
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.
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…
Announcements: Check Slack because my memory don’t work so good… here is a round-up
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.
EC: UTI, Katniss
FNGs: Welcome Cinder! Cary Fireman that was EH’ed by a friend in Memphis
Warm Up: Random Counts of Fazio Arm Circles, Imperial Walkers, Hillbillies, SSH, Merkins
The Workout: Rock work in the parking lot
2X rock push and duck walk across the parking lot
Several rounds of tricep extentions, curls for the girls, goblet squats, and overhead press while rotating and sharing everyone’s rock.
Indian Run around the baseball fields
Modified Morning call at the play ground – Pax performing Clock Merkins while one Pax performs pull-ups until everyone had a turn
Mary: 10 Count Plank hold, 10 Count One arm raised Plank Hold, Repeat, LBC’s, Catalina Wine Mixer, Peter Parkers
Announcements: New Cletus Co-Q TBA soon!
T-Claps (Recognition): Cinder for completing the workout!
Prayer: A safe new year for all PAX
It’s been a spell since Yogurt EH’d me for this Q. I want to thank him for bringing me this opportunity. I’m again very humbled by the turnout today. Whether it was for me specifically or Cletus was just the place you wanted to spend your Friday in the gloom – I thank you. So close to Christmas with all of the things I know we collectively have going on, it is awesome to share the morning with you guys. I feel humbled to have been the Q this morning and to witness it. I hope you got your money’s worth. The year isnt over yet!!! SYITG <3 UTI
EC: Nemo, Mookie, 187, Pikachu, Redenbacher, LED, Maybelline
YHC hit the olde snooze button this morning and barely made EC. In fact, I was late. I chalked up nearly 2 miles in the time allowed and barely got to see any of the HIM that actually made it out there on time. Good work PAX!
FNGs: No Sir
Warm Up:
The Workout:
Thing 1
Thing 2
Thing 3
Mary:
Announcements:
T-Claps (Recognition):
Prayer:
Great 2nd F at Harvest Moon today guys!
Pre-Blast advertised a Co-Q exclusive with Deadbolt and YHC at Disney this week. With a new Top Gun trailer released earlier the day before, figured it would be a great idea to construct a workout centered on accountability, where PAX would not leave their ‘wingman.’ With a Disney-eve attempt to inspire a Midget post in this morning’s frosty 25 degree, YHC sent a clip from the original Top Gun, where Maverick looks to Viper for his ‘options.’ Midget had asked what his options were at Disney the following day, so it only seemed fitting that this would be YHC’s response. As the dialogue continues, it all comes down to a confidence problem. Although the EH was strong, the confidence in Midget’s ability to properly set his alarm this morning was low. Unfortunately, it wasn’t meant to be.
Early morning text this morning revealed a late minute scratch from Deadbolt, who is currently battling a calve issue. This morning would be a solo mission. Rolling on my way to Disney, YHC sees a headlamp in the distance headed back up Optimist Farm Rd. Got to the parking lot, planted the flag, and see that those headlamps were Nemo and Pablo catching some EC before the Main Event. They wrapped up around the soccer fields back to the lot. We exchange some mumblechatter about a somewhat meaningful game this weekend featuring the Bills. As we continue with the comical exchange, we then see a wayward vehicle miss the turn into Disney. Low and behold its Teen Wolf fresh of his second post, looking for a third beatdown. This guy is coming in Hot this week with some impressive first posts of F3
5:30 hit and we were off with the following warm-up.
Warm Up: Skinny lap around the parking lot. Circled up for SSH X20 IC, Imperial Walkers X20 IC, Prison Squats X20 w\exaggerated Ups and Downs, Good Mornings X10, Fazio Arms 10F\10B, Moroccan Night Clubs X20
The Workout: 4 man Indian Run from the flag to the Middle Creek HS Main Lot. As we approached the lot, we got a bit disoriented with direction as if PAX had a few swigs of Emeril’s cough medicine prior to this morning’s start. In any event, we made it to the starting point. Performed progressive exercises at each of the 4 corners of the lot with solid paced mosey’s in between. PAX remained as one unit (never leaving each other’s wingman) with exercises performed in cadence.
Round 1
Corner 1- 5 Burpees
Corner 2- 5 Burpees, 10 Prison Squats
Corner 3- 5 Burpees, 10 Prison Squats, 15 Star Jumps
Corner 4- 5 Burpees, 10 Prison Squats, 15 Star Jumps, 20 Broke Back Merkins (w\partner switch outs)
Round 2
Corner 1- 10 Burpees
Corner 2- 10 Prison Squats
Corner 3- 10 Star Jumps
Corner 4- 10 Broke Back Merkins (w\partner switch outs)
YHC instructed PAX to line up for another Indian Run back to the flag and then onto the soccer fields. This time the guy at the very back of the line would fall back and perform 3 Prison Squats before sprinting to the front of the line. Strong pace throughout the journey back and great communication as the guy in the back would call out his 3 count alerting lead PAX as to their proximity to adjust pace accordingly.
Soccer Field – Turn and Burn
For the second part of this morning’s workout, YHC had PAX line up at the baseline with their backs to the opposite end of the field. PAX would perform Ab exercises on the baseline and on the word ‘Go,’ would sprint to mid field to perform some Jack Webbs w\Cadence count. After Jack Webbs were performed they would then sprint back to the baseline to perform another series of Ab exercises.
Round 1
20 LBC, Sprint to mid-field, Jack Webbs 1 to 10 Ratio (1-Merkin; 10 Air Presses w\cadence count)
Round 2
20 Dying Cockroaches, Sprint to mid-field, Jack Webbs 2 to 10 Ratio (2-Merkin; 20 Air Presses w\cadence count)
Round 3
Sprint to far end of the field, 20 Pickle Pounders IC, Sprint to mid-field, Jack Webbs 3 to 10 Ratio (3-Merkin; 30 Air Presses w\cadence count)
Round 4
Sprint back to the baseline, 20 Pickle Pounders IC, Sprint to mid-field, Jack Webbs 4 to 10 Ratio (4-Merkin; 40 Air Presses w\cadence count)
Sprint back to the opposite baseline, where we started. Finished with 20 Low Slow Flutter
Mary: Series of pigeon, runners, and cobra stretches, downward dogs, planked heel calve stretches.
Announcements: Oakwood 24 this weekend. Encouraging everyone to run with Frey Daddy this weekend. YHC will not be able to Q Sunday at AGS, so I am encouraging PAX to arrive a little earlier to Womble that day and coordinate a clown car to Raleigh to run Oakwood Cemetery.
T-Claps (Recognition): Pablo and Nemo catching some EC. Teen Wolf with 3 straight posts, including a 5-mile run yesterday to kick off his start with this thing we call F3
Prayer: Prayers for Wallaby and those who are dealing with challenges during the holidays. PAX who will be travel this week and next. YHC took us out. As I am typing this, I also ask for additional prayers for our brother, Sgt. Pepper this evening. Keep him and his family in your prayers.
Thank you as always for the opportunity to lead.
FNGs: Welcome Teen Wolf!
EC: 187 and UTI
Warm Up: Moseyed over to back portion of Planet Fitness parking lot for some warmup exercises to include cadence count Frankensteins, Fozio Arm Circles, Windmills, Good Mornings, and Imperial Walkers.
The Workout: PAX gathered at the back of the Planet Fitness parking lot facing the Butchers Market (great signature steak tips). We ran towards Butchers market, held chill cut for 60 seconds then performed 5 Merkins, 5 Squats, 5 Inverted SSH, 5 Side Plank to Merkins (crowd favorite) and then 5 Jump squats. Pax then ran back to the opposite end of the parking lot where we held chill cut for 60 seconds and increased each exercise by 5. This was rinsed and repeated until we hit the 20 rep count per each exercise.
PAX then Moseyed behind Harris Teeter, grabbed some pallets and did 2 rounds of 25 shoulder presses and overhead squats. Finally we headed in front of HT for 3 rounds of 25 dips on the park benches or wall.
Mary: Low Slow Flutter and Homer to Marge for 25 reps followed by 15 Straight Leg Raise.
Announcements:Oakwood 24, Throwback 5 starting Monday December 30th at Mutiny, Healing Transition this Friday (donations clothing always accepted). UTI tomorrow morning at Dunkin Donuts at 5:30am 3rd F 2020 vision for F3 South Wake.
T-Claps (Recognition): 187 and UTI getting some miles in before the workout.
Prayer: UTI’s coworker diagnosed with pulmonary emboli, Teen Wolfs relatives with pneumonia and in rehab from a recent fall, Walaby, and unspoken prayers.
EC: Kosher, Nemo, U.T.I.
YHC arrived at 5:15 to find a few vehicles already parked at Ting, hopped out of my car to plant the flag and was instantly hit with a fresh breath of ripe air from the adjacent dump…I mean “landfill”. (Edit – Had to provide the preferred nomenclature so that PAX was not confused with the periodic dumping around town done by our very own Lipstick et al) Cars start rolling in and a few light vests arrive from the darkness….5:30 hits and we circle up.
FNGs: Not today
Warm Up: 10 x Frankensteins, 10 x SSH in cadence. Discussed the routes and got after it.
The Workout:
3 mile route:
5 mile route:
Mary: She was out Christmas shopping
Announcements: Helping with Walby’s Christmas lights and meal signups. Frosty and Christmas Party coming up. Check Slack and FB for details
T-Claps (Recognition): Kosher, Nemo, and UTI for getting in some EC
Prayer: Diedra and her recovery from surgery, unspoken
YHC took us out. Thank you for the opportunity to lead
