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Throwback 5 – Day 5 – Riding the Murphy-Go-Round at Cletus

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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.

12 Days of Christmas w/ Rocks!

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It was going to be a busy Saturday morning in SW Wake.  I had triple-dogged-dared PAX to come out for 3 separate morning get-togethers consisting of U-Turn, Ground-Pounder and running the 5K Suggly Sweater.  We had only one taker.  PAX were saving their legs supporting Oakwood 24 – an outstanding cause and incredible endurance feat!

FNGs:  None

Warm Up:

Jog around parking lot.

25 SSH

12 Good AM

12 Sir Fozio Arm Circles (F/B)

12 Don Quixotes

The Workout:

 

Mosey to the rock pile for Dauber’s interpretation of the 12 Days of Christmas (with ROCKS).  Had a winkie but left it on my counter so I called an audible making up the 12 days with help for the PAX.

Day 1:  1 Goblet Squat

Day 2:  2 Tricep Curls

Day 3:  3 Rut-Rows

Day 4:  4 Bus Drivers

Day 5:  5 Frickin’ Burpees OYO

Day 6:  6 (Total) Midget Love Handles:  3 R, 3 L

Day 7:  7 Curls for the Girls

Day 8:  8 Toe Taps

Day 9:  9 Ground Pounders

Day 10:  10 Plank Holds – Touch Rocks

Day 11:  11 Overhead Presses

Day 12:  12 Wonder bras

Return Rocks.  Mosey to Bathroom wall.

12 c BTTW

12 c People’s Chair

12 c Australian Mtn Climbers

Rinse and Repeat

 

Mosey to the shelter with blue ground.

Mary:  LBCs, Plank holds, H2M, YOGA

Announcements:  Snuggly 5K, Oakwood 24

T-Claps (Recognition):  The PAX who kept compressions going on Sgt Pepper until EMS arrived.

Prayer:  Oboe’s dad with heart valve operation, Sprinkler’s dad in hospice, UNSPOKEN

Honored to lead.  -Dauber

Who picked this route?

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FNGs: None

Warm Up:     Light jog to the back end of the parking lot, butt kickers back. Switched to Carioca L\R, R\L back to other end of the lot. Frankensteins with a set of Lunge Walks and circled up for Imperial Walkers, Hillbillies, Fazio Arm Circles IC all with a 12 count. Michael Phelps to close out the warm up.

The Workout:

 

 

 

 

 

 

 

Mary: Ran out of time today.

Announcements: Check Slack and Facebook

T-Claps (Recognition): PAX that showed up this chilly morning for some miles.

Prayer:  Oboe’s Father in Law, unspoken

YHC took us out. Always an honor to lead.

F3 365

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2019 was the first year that YHC has tracked workouts consisently. Early in the year the goal was F3 250 (250 workouts throughout the year – half marathons count as 1, marathons count as 2, 4+ hour CSAUPs count as 4, black ops runs with F3 brothers also count, nothing else does though) but fairly early on I gave myself an additional stretch goal of F3 365. I’m fortunate enough to have lots of time to work out based on where I’m at in life, and double downs could be a freuent occurence on Mondays, Wednesdays, Fridays, and Saturdays. The only concern was work travel – a long trip to Europe in the spring put me behind early and I didn’t really catch back up until sometime over the summer. It was in the fall that I became confident that I would hit the goal, but I didn’t actually verbalize it to anyone outside of my M until sometime in the past week.

It made for a heck of a year. The biggest thing I’ll say is that we have a ton of amazing pax down here in South Wake – if you’re one of them then thank you for an awesome year. If you haven’t been out to some of the more niche AOs (looking at you Tea Time, Thunder, and Ground Pounder) then I would highly recommend it – not all of the fun happens at 0530 on a weekday morning!

I don’t know what my goals will be for 2020, but I know that repeating this will not be one of them. I’m sure I’ll come up with something stupid though.

Based on all of that – I elected to Q Cletus knowing that I would be really close to 365 (ended up being 364 because of a fart sack at Paradise City that I got so excellently called out for) but we were still committed to 365 reps for the workout.

FNGs: None today
Warm Up:

SSH x10

Half lap over to old Ivan lot

The Workout:

Rep count = 10

 

Four corners on soccer field

 

At each corner – 5x double merkin burpees

10x Turkish getups

10x Breakdancers

10x Star jumps

When passing pull-up bars – 10x pull ups

 

After lap 1 rep count = 160

 

Between laps we did 10x IC balls to the wall at the amphitheater. We also modified the 2nd lap swapping out star jumps for merkins for the sake of Shamwow’s ankle.

 

After 2nd lap rep count = 320

 

Mosey back to tennis courts, line up on near line. Bear crawl across, crawl bear back, with exercises at each end:

 

Breakdancer x10

Diamond Merkin x10

Scorpion dry dock x10

LBC x10

 

Rep count = 360

Mary:

5 double merkin burpees OYO to get us to 365 reps total
Announcements:

Christmas party
T-Claps (Recognition):

Hardy – no way I would’ve been getting after it at 5 something in the morning at his age.
Prayer:

Wallaby. Holiday season. Oboe’s father in law.

The sun did not shine…

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FNGs: None
Warm Up: SSH, Sir Fazio Arm Circles, Overhead Claps, Imperial Walkers
The Workout: The sun did not shine, it was too wet to play….so we did lots of reps of difficult exercises that cold cold wet day.

Unfortunately the weather had me handcuffed with respect to exercises this Q. So kept us out of the grass today. Full disclosure: going in I had no idea what we were going to be doing as this was also mostly an unfamiliar AO for me. That being the situation, probably going to leave out some stuff in this BB.

After warmups, moseyed over to the rings on the playground for some pull-ups, 10…modify as needed and squat hold for the six.

Mosey over to the covered picnic tables for merkins, derkins, and dips. 15 of each.

Back to the rings for another round of pull-ups (this was going to be the trend for today)

Back to the picnic tables for 30 Freddie Mercuries.

Mosey over to the parking spaces perpendicular to the creek bridge. Bear crawl to the end of the spaces, then bear crawl back. YHC instructed PAX to grab a rock. DOA and Forceps grab asteroids while I get a smaller one. We did a bear crawl rock push the length of the spaces. Halfway through, YHC is gets rock envy and switches up for a much larger one to complete the excercise.

20 Wonderbras and then we placed the rocks back in the creek so they could be with their family.

Mosey over to the wall. Balls to the wall 20 count for each PAX.

Stayed on the wall for some people’s chairs, 20 count and then hallelujahs counted off by each PAX.

Back to the picnic tables for 10 homer to marges (exicon).

Mosey over to the circle sidewalk for some bunny hops. Do a lap, try to hit the middle of each square. Modify with step ups if needed. Did 2 laps.

Back to the picnic tables for 30 LBCs.

Back to the rings for one more round of pull ups.

Back to the picnic tables for box cutters x20, standard merkin x20, windshield wipers x10

Have a nice day. YHC took us out

Mary: Did plenty of core throughout the workout, so not really
Announcements: Christmas Party (already happened at the time of this writing.
T-Claps (Recognition): PAX that came out in the nasty weather
Prayer: YHCs father-in-law whose having a heart procedure this week, Wallaby’s family, Slide Rules family as they prepare to welcome a new life into the world while also mourning the loss of a dear family member. All unspoken. Apologies for any omissions.

MAKING TRACKS ON THE TRACK AT TB

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This BB was posted on behalf of Tetanus.  He was QIC and this was his VQ!!!  Way to be Tetanus

Getting the Backblast up late!!! Momma always said I was a procrastinator. I didn’t get a birthmark until I was 3.  VQ at TB barely slept last night like a kid on Christmas Eve. A little Winter chill didn’t stop 11 HIMS from getting better today. -Tetanus

FNGs: None

Warm Up:  Frankensteins x 12 IC, Fazio Arm Circles front/back x 12 IC, then we mosey to get the blood flowing…..Behind the school and circle up for a couple more warm up exercises…….SSH x 15 IC, The Hillbilly (in honor of VQ motherland, WV) x 15 IC

The Workout:

Mosey to the track and partner up…….

Round 1 – Bear crawl/zombie walk the track…..PAX 1 runs the track while PAX 2 follows behind in a bear crawl, PAX 1 laps around and tags PAX 2 and PAX 2 begins the run while PAX 1 picks up the bear crawl. Rotate back and forth until 1 lap is complete by the bear crawl/zombie walk combo. RECOVER

Round 2: PAX 1 runs a lap while PAX 2 does mountain climber Merkins AMRAP, then recover for a 10 count, then AMRAP again until PAX 1 finishes his lap, then switch it up.

Round 3: Same as Round 2 with overhead claps

Round 4: Same as Round 2 but holding plank

Time flies when you’re havin fun……PAX mosey back to the flag

Mary: Pretzel crunches x 12 IC, Freddy Mercury x 14 IC, LBC x 20, Homer to Marge x 25,  have a nice day

Announcements:  Christmas party this weekend – auction items – proceeds go to Healing Transitions, 24 hr run for Healing Transitions, 3rd F vision meeting next Wednesday @5:30AM @Dunkin Donuts.

T-Claps (Recognition):  Yogurt and Da Business for picking up the 6

Prayer:

Wallaby, Pikachu/POTS for those PAX MIA (check in on them and see how they are doing), Quiver’s family, Kosher’s family, Oboe’s dad, Florence’s friend and family

Cletus gets a younger Q. The year of Katniss!

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EC:  Katniss, Full House, Maybelline, UTI

PAX:  Katniss, Full House, Maybelline, UTI, Yogurt, Doc, Fanny Pack, Tetanus, Kosher, Dahmer, Abe, Roger Roger, Snap, Florence, Hardy, Oboe, and Poop Eater

FNGs: Nope

So I have to poke fun that Cletus indeed gets a younger Q, unfortunately the previous Q can put most 20 year olds to shame and we will just have to see about the new Q, although I expect him to at least carry on the impeccable cadence and count that you have come to expect!

As a side note, Poop Eater and UTI were in rare form, and brought much comic relief to the workout.  Yes, I do think it’s appropriate to group Poop Eater and UTI antics together.

Warm Up: 10 Fazio arm circles forward and back, 10 overhead claps, 10 seal claps, 20 SSH, 10 Imperial Walkers, 10 Hillbillies, 10 Daisey Pickers
The Workout:

1) A modified 4 corner Stack’em around the soccer field, 10 Squats in cadence, 10 Merkins, 10 LBC’s, and 10 Mountain climbers in Cadence.  Sprint log sections, Mosey short sections.  Subtract exercise on the next lap

2) Mosey to the rock pile, 15 curls for the girls, 15 overhead press, 15 tricep extentions.  Split Indian run around the baseball field, repeat exercises with rock and head back for Mary

Mary: Popcorn from the Pax
Announcements: Frosty (well it’s too late you missed it), Oakwood 24 event for healing transitions, Christmas party next Saturday
T-Claps (Recognition):  Yogurt’s leadership for Cletus for the last year!
Prayer:  Kosher’s cousin’s family, Quiver and family

Even a Dog Came

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11 PAX & a Dog made the decision to get their Thursday started at TigerBlood.  There are many options every day in SouthWake and it was great to see a good crowd ready to get after it today at TigerBlood….  No gimmicks, advanced marketing, or claims of a punishing beatdown to bring a great crowd out to TigerBlood.  Potts was even firing back a butt beforehand in the parking lot… oh maybe  that was just his breath in the cold air.

With not much time to spare and no disclaimer needed the Q had the PAX off for a quick mosey to the grass field in front of the elementary school to get things going.

FNGs: N/A
Warm Up:

Good Mornings X 15 IC

Daisy Pickers X 15 IC

IW X 20 IC

SSH X 20 IC

The Workout:

First UP a variation of Brokeback Merkins.  The PAX partnered up.  Each partnered was instructed to go in opposite directions around the circular dirt track.  When they met partner 1 would box jump over their partner in a plank hold and back over until then did 5, switch and repeat so that partner 2 completed the box jumps.  Both partners then started back around the track until they met again.  When they met next 4 jumps each were completed.  This was continued until they got down to 1.  After completing the Box jump, plank holds it was time for round two.  Round two was Brokeback merkins starting at five and continuing going down to 1.  Once all PAX completed the rounds everyone met under the walkway leading to the school for a series of ab exercises.

A quick Indian Run was formed bringing the PAX around the side of elementary school and then behind the school.  Next up, 11’s.  Partner one did 1 merkin and then plank hold while partner two did 10 pull ups.  This continued until everyone got to 10 merkins and 1 pull up.

Another quick Indian Run was formed bringing the PAX between the school to the dumpster wall for a series of wall exercises.  Partner one on the wall for 20 count IC of the below exercises while the other group of partners did squats. Rinse and repeat.

  • Round one: People’s Chair plus seal clap.
  • Round two: People’s Chair plus Rocky’s.  In people’s chair a one (punch), two (punch), three – boom (upper cut)

*during round one a very nice custodian pulled in to the lot and she almost joined in our fun.

  • Round three: Balls to the dumpster wall.  Some PAX decided to one arm it.
  • Round four: Australian mountain climbers, balls to the wall.

Mary:

  • 6 inch leg hold X 10, 12 inch leg hold X 10, 6 inch leg hold X 10, 12 inch leg hold X 10, 6 inch leg hold X 10
  • Plank hold with increased merkins.  Went to 5.  One.. Two… three… down for one merkin… One… two… three.. Down for two merkins, until we completed 5 merkins
  • Boat Canoes X 15 IC

Announcements:

Frosty Clown CSAUP on Saturday, f3 xmass party the following Saturday, stay tuned for annual ATT long ass run details in February.

T-Claps (Recognition): Poop Eater went strong and just shows up, never complaining! Great dog.
Prayer:

Continued prayers for Quiver, Wallaby, and those in need this of our prayers.

 

Always and honor to lead.  Great push by all even poop eater!

Thankful

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FNGs:none
Warm Up:Good mornings, arm stretches, fazio arm circles, ssh
The Workout:

T – The Wolverine 10 count

H- Howling monkeys atom the circle and 10 count at end

A- Aiken legs 20 jump squats, 20 lunges IC, 15 smurf jacks

N- no surrender 20 IC

K- king of hearts suicides. 3 sets

S- Stirkins stepuos and irkin

G- 20 Groiners

I- indian run to tennis court with last man doing 3 merkins

V- vacuum cleaners with 3 sermons at two locations

I- iron Hulk 1:4 ratio to 7

N- never cross dolly

G – growing pains

G- good day

Mary:none
Announcements: convergence tomorrow at 6:00am tiger blood, csaup dec 7th, Christmas party Dec 14th.  Leadership changes starting Jan 1st
T-Claps (Recognition): to the pax who came out and brought canned goods for Mamas House of Thrift.  Picture to follow but we’ll over 300 items.
Prayer:Quivers family, Hardy and sickness, Wallaby

Yoga in the Rain

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FNGs: none
Warm Up: Jogged around the soccer fields and back to the small tennis court. Circled up for SSH, Windmills, Imperial Walkers and Fozio Arm Circles
The Workout: YHC planned to use one of the picnic shelter areas, but others had already claimed the spots. Can’t blame them. Indian-run over to the amphitheater for the thang. Yoga strength was today’s theme.

The routine was a bit unstructured, but it went generally like this:
stretch to the sky, stretch to the ground, into downward dog and then plank
yoga plank murkins (hold 5 count on low position, back up) then back to standing.
Burpees OYO
Back down to Downward Dog and Downward Dog pushups (almost like Catalina Wine Mixers in Downward Dog pose, but both arms move simultaneously).
Burpees OYO
People’s chair, sans wall. Boat pose (American hammers, without the hammers). Back up to standing stretch. Back down for People’s chair and boat pose again.
Burpees OYO
YHC realized that he was running out of exercises, so we added on some balls-to-the-wall / proper people’s chair, two rounds. Indian-run back to the big tennis court for Mary.
Mary: Popcorn Mary. Props to Hardy for pushing us through 50(!) low-slow-flutters.
Announcements: Frosty CSAUP (Dec 7), Christmas Party (Dec 14)
T-Claps (Recognition): everyone getting out in this gloomy weather
Prayer: Oboe’s father-in-law, Noah’s Ark’s wife, Quiver’s daughter