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The elusive albino deer

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FNGs: none
Warm Up: SSH, IW, DP’s, Good morning
The Workout: 4 ruckers  + a 2.0 took off for a 3 mile route and some weight based walking.  23 ran 5+ through the Springs this am, with a trip up Elm and a short jaunt on Johnson.  A late pick up of Vasoline and a new route finally gave him the spotting of the elusive albino deer.  Now the real question must be answered…what’s Vasoline searching for now?  An albino racoon, possum, beaver?  Nice work today gents!
Announcements: Still time to get in on the May event, see Fanny Pack for more details…must have 4 PAX to enter.  Yogurt starting some new trail running, catch up with him for more details
Prayer: unspoken today

Ooohhh Yeeeeaah!

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Today we celebrated the life and wrestling lore of none other than the Macho Man Randy Savage. Though we didn’t get to nearly as much as YHC had planned, we had a raucous group of PAX making noise all throughout the neighborhood we should be quiet in. But that’s the way the Macho Man lived…insane in the brain, flamboyant, say it if you want to, and badass to the core!

FNG’s: none
Warm Up: Good Mornings x10 IC, 10 Burpees OYO, a mosey down into the hood, and we all know that the Macho Man could party like a rock star so…Moroccan Nightclubs IC x10. Finished with a mosey to the final cul-de-sac.

The Workout: So Macho Man’s first famous feuds were with Tito Santana and Ricky “The Dragon” Steamboat. Back then, the Macho Man was smaller, high-flying, and faster. We circled up for a fast-feet/up-down progression for about 3 minutes.

We then remembered Miss Elizabeth, such an important part of the Macho Man journey,  with Pickle Pounders x20 IC and Hello Dollys x15 IC.

PAX were instructed to return up the hill stopping at every “rope” (intersection) for some exercises, because Macho Man was never afraid to go to the top rope. Street 1: Star Jumps x15, Street 2: Squat Jumps x15, Street 3: Prisoner Squats x15, Street 4: The Top Rope, 15 Burpees OYO. Finished with 15 SSH IC before exiting the hood to go to church.

At the church parking lot, we referenced yet another famous feud with The Ultimate Warrior. If you remember, whenever the Ultimate Warrior would start his “comeback” in any match he would do something like an “airpress to the spirits” or whatever. So we did Jack Webb’s 1:3 ratio up to 5.

Now how did the Warrior always enter the ring? Running. Split PAX into 2 groups. 1 Group would Indian Run around the U at the church, while the other group did a suicide sprint to a series of 6 cones. Then, groups switched roles.

We did not forget that weird period where Macho was all in to Queen Sherri. Homer to Marge x 20 IC.

A quick mosey over to the rock pile for a reminder that Macho Man had also joined forces with, then split with Hulk Hogan…the largest pythons in the world baby! Curls for the Girls x 30.

Macho Man also got married to Miss Elizabeth shortly after the feud with Hogan. A famous scene unfolded in the WWF ring with the Macho lifting up Miss Elizabeth over his shoulders. Alternating Lunges IC x20, Overhead alternating presses with rocks x 20IC.

Unfortunately, YHC started running out of time here. But we didn’t want to forget that Macho Man got SWOLE!!!! in his later years of wrestling. Hand Release Merkins x 20. We finished with a mosey back to the flag.

Mary: 10 Burpees OYO upon return. Then, the entrance song for the Macho Man, Pomp and Circumstance, guided us for 4 minutes through a plank-o-rama, finishing with 20 Good Mornings. Have a Macho Day…Dig It!!!
Announcements: It’s on! May Monthly Challenge is live tomorrow.
T-Claps (Recognition):
Prayer: POTS son, going into the Air Force. Police around our country, Delaware Cop and family after tragic incidents. Truth in Nature (Roger Roger), a ministry for boys without fathers/dads. Gillette and shoulder surgery healing, as he walked up to the COT toward the end. YHC took us out!

Jockeying for Position

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There are certain AO’s where you just know there’s a better than fair chance there will be Indian Runs. Paradise City is one of them. All of us have been doing Indian Runs long enough to know what it’s like when you are unequally matched for speed in your line. Speaking as one no longer in the Clydesdale weight class, but still in the speed class…I know. During the Gloom circle this morning, several PAX asked lots of questions and tried to choose sides to show who they’d rather be with if we did this….In the end, I’d say we were all out of luck. You get what you get and you don’t pitch a fit…though Emeril tried to and got caught.

FNGs: None
Warm Up: Mosey around the upper loop soccer fields stopping at various points. At the bottom of the ramp it was SSH x 30, Good Mornings x10, Sir Fazios x 6. Then…to many groans of disapproval…a bear crawl up the full length of the ramp as a tribute to Pikachu  and his affinity for bear crawls. We moved together on the mosey down to tennis court corner where we did Imperial Walkers x 10, and Hillbillies x10. PAX were instructed to grab some rocks from the drainage pit and leave them there for later work. Some comments of surprise from the PAX as Paradise City is not known for it’s use of rocks. Many rocks were noted to be small…not the greatest rock pit, but every Q should try something new. Finished our mosey down to the guardrail for some Windmills x 10 IC.
The Workout: PAX counted off by two’s and formed two Indian Run lines going in opposite directions of the same soccer field loop. We would perform 11 reps of 4 exercises at 4 stopping points along the way and decrease by 1 rep with each lap. Bottom of ramp – merkins, top of ramp – step ups/each leg, tennis court corner – Ground Pounders, guardrail – dips. Each worked their way down to at least 7 reps, wrapping up the customary 3 miles almost on the nose.
Mary: LBC’s x20 IC, WW1 x20, LSF’s x20 IC, H2M x 20 IC, Pickle Pounders x20 IC.
Announcements: May Main Event – sign up, all info on Slack. JOCOGA CSAUP – The Iliad…coming up in a few weeks in May, a few of us will head down to support our neighbor region.
T-Claps (Recognition):
Prayer: Fumunga and family with the new 2.0. Wallaby’s M. YHC took us out. Great to lead today!

Make Cletus Great Again

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FNGs:Not today

Warm Up:
Nice mosey over to far parking lot. On the way, Lipstick was spotted coming down Stinson so PAX waited patiently in the parking lot for him. While we waited we did 10 SSH followed by an increasing burpee. Lipstick arrived and hid in the bushes just before 5 burpees, so we welcomed him to the party with 5 burpees. Good mornings, windmills, Sir Fazio arm circles, and squats were done.

The Workout:
Mosey to the amphitheater for 1st stop on our tour:
3 sets of 10: box jumps, erkins, dips, derkins,

Indian run to hill behind baseball fields.
Stop #2 was a repeat of a DoubleD beatdown at Possum Trot.
11’s: bear crawl uphill, star jumps at top, crawl bear down, squats at bottom

Indian run around the track to the next parking lot.

PAX lined up for a Guantanamo line across the parking lot.
-Lipstick tried to break Pikachu’s hip. Brexit questioned his return to F3.

Indian run back to tennis courts.

Still a little early for Mary, so PAX circled up for some Howling Monkeys, 2 rounds of 10 counts. Lots of grumbling when YHC called for round 2.

Mary:
PAX lay flat on their backs for a little music time. YHC turned on Flower by Moby. Sally up/Legs up straight at 60 degree, Sally down/Legs down to 6 inches. Keep heels off the floor the entire song. That was a long 3 mins 28 secs.

A little time left, so we did: homer to marge, single leg home to marge, american hammers, and have a nice day.

Announcements:
Wild Turkey birthday
SHP build delayed to 6/12 – https://www.signupgenius.com/go/10c0d49aba823a3f4c61-shpncfuquay14
Spring Classic support on Sat ~8am at Bass Lake Hill
JOCOGA CSAUP sign-up – https://docs.google.com/spreadsheets/d/1NDNwxH89e7fCSJpJAH67Vwx-sZQb_qFTOL7a0WfjZjw/edit?fbclid=IwAR0k64t97c67KOXBZNcJfXZ1tmaSPR_byxGzTkVVDNImg-QZMJvHjL27omI#gid=0

T-Claps (Recognition):
All the PAX for making Cletus great again.
Brexit and Wild Turkey for making it back out in the gloom.

Prayer:
Brexit’s upcoming surgery

YHC took us out.

66% Shirted at the mini Murph

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FNGs:  Welcome Strat-eee-gery

Warm Up: Good Mornings, Windmills, SSH, Goofballs, Frankensteins, Squats

The Workout:  Murph.  Well… whatever we can squeeze into a 45 min workout.

Started with the traditional 1 mile run by completing the figure 8 around Womble.

Paired off into accountability partners.  YHC cut the normal count of 100 pull-ups, 200 merkins, and 300 squats in half.  Each PAX aimed to complete half of the normal Murph.  The count was done OYO with YHC supplying headlocks and mumblechatter throughout.

I regailed the PAX with a memory of one of my first Cletus workouts where a Murph was declared as the workout.  It was intimidating and so hard back then.  This wasnt easy today but it was certainly easier than it was on one of my first workouts.  Keep coming back, get stronger, beat yesterday, <enter your cliche inspirational message here>

Did you know that YHC is now the site Q at Disney?  Do you have a birthday, anniversary, or other memorable event to celebrate?  Celebrate it at Disney!

Reserve your spot on the Disney Q-Sheet today before its too late!!!

https://docs.google.com/spreadsheets/d/1_pUOHvqkzXJLl3PEuq-IW-R1coWr0HZsAG5tvFMq3qg/edit#gid=1502788962

Once PAX completed their reps – we mozy’d around the soccer field and back around to the playground.  The TBD tribe then mozy’d back to the main lot for Mary.

Mary:  Homer to Marge, Pickle Pounders, (these brought cheers from the non-F3 onlookers in the lot), Good Mornings

Announcements:  Welcome Plunger (PAX relocating from Charlotte) – dropped some intel about an F3 campout coming this summer.  I cant find the link on Slack but keep an eye out for this HIM.  Good dude moving into town very soon.

T-Claps (Recognition):

Prayer:  Prayers for the country, Stra-tee-gery sought prayers for his 2.0s looking for college placement

The Pendulum

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16 Pax for a variety of options at RFTJ. Those that have marathons this Saturday got in 4 easy miles, others went for 3, and the remaining ran hill repeats on Earp/Cemetery Hill.

FNGs: none
Warm Up:
The Workout: Those that have marathons this Saturday got in 4 easy miles, others went for 3, and the remaining ran hill repeats on Earp/Cemetery Hill. Ran to the top of Earp and then 5 trips up cemetery hill and back.
Mary:
Announcements: Wilmington, Volunteers needed (see Slack and Facebook)
T-Claps (Recognition):All marathoners running this weekend for keeping the legs loose. All those that ran that ran the hill repeats (Pablo was cruising!). And those working through injuries still getting their miles in.
Prayer: 1 minute of silence for unspoken prayers and reflection.

Not Plenty of Stretching

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I haven’t even been to Captain Caveman for about 6 weeks, so this would be a challenge for YHC to cook up a solid workout as a 1st time Caveman Q for the PAX this morning. Challenging yourself with something unfamiliar is a way we grow. Comfort provides for complacency most of the time. In F3…we seek to accelerate!

FNG’s: none
Warm Up: Bounce step followed by SSH x 20 IC. Sir Fazio’s IC x 10 (F/R), Foot Trace, Spinal Rotations, Neck stretch, Good Mornings.
The Workout: 50/10 Tabata 4 rounds with 7 exercises. Exercises were: Ballistic Curl, Grave Digger, Seated Shoulder Press, Plank Pull Throughs (Pikachu pulled it through right over his finger today leading to a bloody glove…ouch!), Rows, Warrior Squat, and Bow Draw.

We finished the main set with 3 minutes of Death March!
Mary: LBC’s x25 IC, Polish Hammers x 10 IC, Dying cockroach x 25 IC, Pickle Pounders x10 IC, WW2’s x 10. Finished with about 4 minutes of stretching.
Announcements: Yoga, stretching, rolling monthly challenge is on! Bed Build donations and effort on Slack. Volunteer opportunities at the Spring Classic.
T-Claps (Recognition):
Prayer: Spoken and unspoken…Lipstick took us out. Honor to lead men!

Easter Egg Hunting at U-turn

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FNGs:none

Warm Up: Quick jog around parking lot.  Circled up for SSH, Good morning, Moroccan Night Clubs, Daisy Pickers, Static Leg Stretches

The Workout:  Pre, pre blast tempted PAX with an Easter egg hunt with lots of prizes.  Secured a wingman (Fanny Pack) to plan out the morning and help with execution.  We met at 0515 and set off with a basket of 75 eggs.  As I drove with my hazards on, Fanny Pack gentle threw eggs out the open window on the grass by the sidewalk (trying to find well lit areas).  But there were more goodies in store.  One of our best runners (Vasoline) is notorious for searching for 4 things during his early morning runs:  sport balls (e.g. tennis, golf, lacrosse), money, tools, and the elusive albino deer.  YHC had 6 special balls and 2 pics of the elusive albino deer.  Would Vasoline or any of the PAX find these beauties?  Time would tell.
Before runners started reverse U-turn standard 5-plus mile route or 3.5 mile route, YHC highlighted the following rules:  only PAX who began U-turn were eligible; based on 19 PAX, three egg minimum (no more than 4); must return eggs to YHC at Mary.  Prizes awarded post COT.

Dauber ran with Mookie, Bobbie Boucher and Forceps.  Headlocks work fellas.  I promised Mookie I would come out to Kung POW if he returned the favor; a man is as good as his word.  Same thing with Forceps:  he HC’d after I committed to Ground pounder.  Always great catching up with Mookie.  He reminded me of a certain t-shirt when I announced I had to divert to the woods.  Thanks for picking up the 6 too Mookie.  We caught up with Bobbie Boucher and Forceps and continued mumble chatter.  With first ones in, we slowly saw additional PAX come into the parking lot.  I think Emeril took a short cut to and came in hot needing to adjust gross weight at Panera’s. Within 15 mins, all PAX were accounted for.


Mary:  The thought was there but then we began collecting the eggs for my M and may have forgot.  PAX grabbed their tickets and were eager for the numbers to be called.  Vasoline was very excited about his discoveries:  two golf balls, a penny, and a tennis ball.  I pleaded ignorance.  Emeril founded a golf ball too.  Fanny Pack found an albino deer.

I pulled out my phone and showed pax my dubious pic of the “Dauber” sport balls.  See pic.

YHC drew the first ticket and called the lucky number:  Winner – Bobbie Boucher.  He then drew the next winner:  Forceps who then drew the final winner, Alpine.  Each Winner chose an envelope.  Gift cards from local merchants in each envelope.  PAX happy.  See pic.

Announcements:  Willow Springs 3rdF today – See Gump; see Slack/FB for more announcements.

T-Claps (Recognition):  All the PAX who shared their extra eggs making sure each PAX had at least three eggs.  Nice.

Prayer:  Forceps’s friend Todd who had a heart attack; Praise for Doc’s kid and her successful surgery; Banana Seat gave us a PSA:  testicular awareness month; Unspoken.
YHC took us out.  Happy Easter to you all.
This was a lot of fun.  Thank you again Fanny Pack for your help this morning.
Honored to lead. -Dauber

Crown Hunting

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FNGs:

Not today
Warm Up:

SSH, Daisy Pickers, Frankensteins x10 IC
The Workout:

Pre-blasted route targeting some Strava Segments.
Mary:

Yoga back in the parking lot
Announcements:

3rd F opportunities this weekend (the 3rd) and the 24th. Bike ride on the ATT on the 10th.
T-Claps (Recognition):

187 for the motivation to go for the segments again. All about how the GPS feels that day!
Prayer:

Fumunga and his M who are expecting

Fumunga’s friends for infertility

Get comfortable…

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FNGs: none
Warm Up: SSH x20, Wind Mills x10, Hillbillies x10, Fozio Arm Circles / Seal Claps / Overhead Claps / Maracan Night Clubs x10
The Workout: Mosied over to the rock pile for round 1. PAX got a “shmedium” rock for high reps and lined up at the edge of the parking lot.

Curls for the girls x30 / Triceps x30 / Ruh Rohs x30 / Ground Pounders x30
Bear crawl to the other side of the parking lot, crab walk back to start.
Repeat x20
Bear crawl / crab walk.
Repeat x10
Bear crawl half way, crab walk back.

Mosied over to the picnic shelter for round 2 and lined up along the wall.

People’s chair – 10 count down the line for a total of 50
Balls to the Wall – 10 count down the line for a total of 50
Urkins / Durkins / French(Australian) Dips all x10
Repeat with a 5 count for the People’s Chair and Balls to the wall.

Mosied up to the concession stand for one more round of Urkins / Durkins / French(Australian) Dips, x10. Then back for Mary.
Mary: Popcorn Mary followed by a little bit of yoga.
T-Claps (Recognition): any one who didn’t let the fart sack win today.
Prayer: 187’s wife