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Black Friday Cletus

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It was COLD out there this morning.  Between the 20 degree temps and a whole lot of turkey hangover, we had 5 guys post for the workout.  However, we had 120% attendance for 2nd F as The Natural joined all of us as Dunkin after the workout was over.

Warm Up: Jog to the playground for

  • SSH x20
  • Imperial Squat Walkers x20
  • Fazio Arm Circles x10/x10
  • Good Morning x20

The Workout:

3 Phases:

  1. 11 & 22 at the Playground
    Merkins + Pull Ups on the 11 count
    Squat Jumps + In & Outs on the 22 count (by 2’s)
    Pull Up – Merkin – Squat Jump – In & Out, repeat
  2. Go pick up a small/medium rock for Jack Webbs
    1-10 Merkins, 3-30 presses
  3. Head to pavilion for Irkins / Dirkins / Dips
    Start with 1 Derkin, 2 Dips, 3 Irkins, 4 Derkins… up to 12 Derkins
    Then come all the way back down

Mary:
Vitruvian Man Ladder: 1:3 ratio of LBC : Vitruvian Man (ball up, then spread eagle, repeato) up to 10:30
Announcements:
CSAUP, Christmas Parties, Wrightsville & HSHM signups
Prayer:

Be blessed, keep those in need in prayer.

Feel’n the Burn

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Warm Up:

20’s: Fuzzy Arm Circles, SSH, Windmills,

10’s: Daisy Pickers, Good Mornings, Imperial Walkers & Hillbillies

The Workout

Happy Feet then bear crawls around the parking lot X 2

Mosey to Rock Pile (rotate clockwise)

  • 4 sets of 20’s – Curls
  • 4 sets of 20’s – Overhead press
  • 4 sets of 10’s – Ground Pounders (Deep Squat w/ Overhead press)

Aik’n Abs – 20’s: LBCs,  Pickle Pounders, WWIIs, Homer to Marge

Aik’n Legs- 15’s: Step Ups, Lunges, High Knees, Split Jacks

Aik’n Arms- 15’s: Merkins, Derkins, Dips, 20 Shoulder Tap Merkins

Aik’n Abs – 15 American Hammers, 20 Rockies, 30 ct Chilcutt Planks

Aik’n Legs: 20’s: Squats, Step Ups, Mountain Climbers

Aik’n Arms: 15’s Shoulder tap Planks, Hand Release Merkins, Plank Jacks, Dips

Finished off with LSFs, One leg Homers, and Supermans

Announcements:

Speed for Need tomorrow at 7AM.

Prayer Requests

Prayer for Pumpkin Spice taking care of his 5 kids and for save return home of his wife. Prayer for Puddles’ friend diagnosed with cancer.

Cletus 10/12, the return of “Same Damn Thing, Only Different”

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Chilly morning, as hurricane winds finally brought cool temps and no humidity.  Solid turnout

Warm Up:

Run to the Playground

  • 20x SSH in cadence
  • 20x Imperial Squat Walkers in Cadence
  • 10x/10x Fazio Arm Circles
  • 20x Total Partner Pullups (10x each?)
  • Run to the far side of the baseball pavilion, where Lucky helpfully found the correct straight-away

The Workout:

Partner up for a few rounds of “Same Damn Thing”

Exercise:

  • Suicide using variable method of transportation to 5 stops (statue; front/back bleachers; lightpole; building)
  • At “top” of suicide, do increasing reps of Burpees (1, 2, 3, 4, then 5)
  • At “bottom” of suicide, do increasing reps of WWII

Methods of Transportation

  • Round 1: Just run
  • Round 2: Partner Carry
  • Round 3: Bear Crawl
    • Audible: only 3 stations, but 3x the reps (3, 6, 9 at top & bottom)
  • Round 4: Wheelbarrow (3 stations; 3x reps)

Run back to playground for 20x more partner pullups

Jailbreak to Tennis Courts

Mary: None

Announcements:

  • Ruck Division for Holly Springs Half
  • T-Shirts coming?
  • Please come support HS Half finish!  It’s awesome having a big crew running us up the hill
  • Look ahead to Wrightsville Beach 5k in March to support Crab Legs (need shirt order again)
  • Crew going to the coast Saturday for Hurricane Relief
  • 12 mi run starts @ 5:30 tomorrow
  • Yoga Pants practice run for HS Half coming up, see Patch
  • Brandon (Wulfie) moving tomorrow and could use our help, see Patch
  • Drapers 2 year anniversary!

Prayer:

  • Hurricane impacts
  • Crab Legs

“Still Time To Murph”

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Warm Up: 1 mile run. Tennis courts – Stinson-Grigsby- BB fields- Ampitheatre

Cotton Pickers

Fozzy Arm Circles

Good Mornings

SSH

The Workout:

Each exercise is 60 sec with 20 sec “Plank” in between. Swap out 2 people doing Star Jump Chest Toss(20lbs. Slam Ball) each exercise.

• Plank Jack’s
• Plank
• Catalina Wine Makers
• Plank
• Plank T twist
• Plank
• Peter Parkers
• Plank
• Mountain Climbers
• Plank
• Shoulder tap

• Freddie Mercury
• American Hammer

• 10 count around the circle-

Diamond Merkins/ Wide Merkins/ LBC/ Merkin/ Low Slow Flutter/ Pickle Pounder

Run around the soccer fields last 60 yds”JAILBREAK”.

•  2 lines facing each other Star jump S. ball Chest Toss with overhead claps while waiting

•Balls to the Wall for a 20ish count(more like 30/40)

I am almost certain something is missing..

Mary: Mixed into the workout
Announcements: Beer Mile this weekend / Holly Springs Half Marathon
Prayer: Noah’s Ark/ Hurricane Michael Victims

2 pack making 6 packs

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Warm Up: 20’s: Fuzzy Arm Circles, SSH, Windmills, Imperial Walkers 10’s: Daisy Pickers, Good Mornings The Workout Happy Feet then bear crawls around the parking lot Mosey to Rock Pile – […]

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Cletus BB

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15 Got Stronger

Warm Up: SSH x 15IC, Imperial and Hillbillies x 10IC, Moracin Night Club x 10IC and Downward Dog calf stretch with 10 Merkins
The Workout: Started with the Merkin Shuffle x 5, followed by Broke Back Derkins around the East Parking lot.  Jog to back softball parking lot where we did Ab/core work where partner ran while other partner did strength building 3 of Plank, LBC and Squat.  Jog to walk way and did Guantanamo’s will concession booth and bear crawls to end.  We ended in mid softball lot doing Star jumps and Monkey Humpers 3 @ 15
Mary: Plank-o-rama
Announcements: Oct 20th CSAUP – Carpex, Sat – No U-Turn, instead go to Ting 6:30 for HSHM preview
Prayer: Noah’s Arch, DoubleD,  Clay, Crab Legs, Unspoken

Groundpounder from 9/22

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Pax of 3 for Groundpounder (Breach, Farva and Pumpkin Spice)

Warm Up: Mosey around the pond and circle up for Imperial Walkers, Squats, Merkins and LBC’s

The Workout: Mosey down the greenway to Veterans Park for stop by the flagpole for Step ups, Dips, Irkins, and crunchy frogs.  Continue around the pond 2nd stop for LBC’s and Merkins, continue on around to the monument for split squats, low slo fludder homer to marge, mosey back to jones park for some fun with rocks. 20 counts of curls for the girls, tricep extensions and groundpounders.

Announcements: Carpex CSUAP, Purple Cobra opening on Tues
Prayer: For folks affected by the hurricane and to be better role models in the community

Better late than never

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Warm Up:

Started on the initial ½ mile jog when we saw a Mercedes SUV roll in late. Circled back to pick up Midget for Life.  Burpees while we waited for him to get out of his car and tie his shoes.

½ mile jog w/ Good Mornings, Squat Jumps, Karaoke, Merkins, Dips, Balls to the Wall

The Workout:

7’s at the long tennis court  – Burpees and Turkish Getups

Tunnel – Partner run, Balls to the Wall and Preacher Chair

Bear Crawl up the hill

Mary:

Boat Canoes

Pickle Pounders

Homer to Marge

Elbow to Knee crunches

Heel Taps

Announcements:

Dawgpound and Skidmark to take over Paradise City

Beer Mile at CBC.  Can do teams.  Oct 13th

https://admin.racereach.com/r/south-wake-beer-mile

Down East F3 groups cancelled workouts until January.  They’ll be working to restore the communities they live in.  If you want to help/contribute see Midget

Holly Spring Half less than 8 weeks out

Prayer:

Gents please keep Crab Legs in your prayers on a daily basis

Prayers for Brandon @ Hope as he continues his recovery from the boating accident

Prayers for Clay as he battles cancer

Kid Crackers 10-year-old getting x-rays

All those affected by the hurricane

Midgets Daisy Dukes

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7 Pax at 5:15 for EC.  Upon arriving back at Paradise City they were greeted by M4L and his God Bless America Daisy Dukes, a red carpet and a chair.   He had the red carpet and chair for the 4 Pax from BRR who decided to get out of bed this morning and do the workout.  Solid work today fella’s.

Those 11 joined another 10 for 21 PAX at PC for a minimal (by PC standards) run work-out.

Warm Up:

½ mile jog

½ mile jog w/ SSH, Good Mornings, Windmills, Karaoke, Fazio Arm Circles

The Workout:

Partner up.  One set of partners on one side of the parking lot and the other set of partners on the other side.

Run with hose to someone on other side pass it on.  Do this back and forth with two different hoses.  In between the Pax not running did a variety of exercises

Move to ramp for Lazy Dora.  x100 Merkins (each partner does 50. While one partner does his the other partner planks), x200 LBC’s (each partner does 100. While one partner does his the other partner does 6 inches), x300 Squats (each partner does 150. While one partner does his the other partner does squat hold).

Mary:

Freddy Mercury
Good Mornings
Stretches
Yoga

Announcements:
911 Stair Climb tomorrow

Looking for 2 new Q’s to take over Wednesday evenings at Thunder

Prayer:

Blessed are the peacemakers, for they will be called children of God.

Matthew 5:9

Gents please keep Crab Legs in your prayers on a daily basis

Prayers for Brandon @ Hope as he continues his recovery from the boating accident

Prayers for Clay as he battles cancer

Cletus – Noah’s Ark 1 year anniversary & birthday Q

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Warm Up: Jog to soccer field parking lot alternating forward and reverse. Quick feet on curb for half the parking lot and return on other side with walking sideways planks. Performed arm and leg stretches to a 10 count. Then, in cadence (22) SSH, (11) IW, (11) HB, (11) CP, and finish with (11) merkins on Q’s up & down.
The Workout: Indian run with last man doing 2 merkins and then running to front with the pill(football). Pax passed back to last runner and repeat. Penalty for dropping the pill all Pax do 5 burpees. Group was lacking running backs since there were quite a few penalties (Pikachu, Gump). Continued to south side of BB field and dropped for 11 LBC’s. Then, continued to valleyball court. Partner WB thru sand and do 11 burpees. Partner switch and return to other side for 11 SJ. Bear crawl through sand for 11 patty cake merkins. Bear crawl on the return for 11 squats with leg lifts. Mosey to rock pile and center parking lot for bear bowling(bear crawl pushing rock) to end of lot. Performed 11 elevated merkins per arm. Jon Cusak with rock to other end for 11 weighted squats. Return rocks and mosey to tennis courts.

Mary: 11 FM modified alternating each leg, 11 PP, 11 LSF, 11 HTM, and finished with 11 AH. Theme throughout based off of Q’s 56th birthday which 5+6 = 11, if you didn’t catch on.
Announcements: 9/11 stair climb, Christmas parade signup, Kid Cracker looking for men to help move his parents this Saturday afternoon. Great job to all and welcome FNG’s Pumpkin Spice and Mortar.
Prayer: Crablegs, all those traveling to the BRR this weekend, especially our F3 brothers, and the right opportunity of employment for Brickhouse.