Jellybeans – F3 South Wake

Popeye’s Amateur Hour at Crazy Ivan

February 10, 2025/in Crazy Ivan /QIC: Popeye
PAX: @Abacus the OG, @sardine, Batboy, Best In Show, Bleeder, Cancun, Choppa, Dahmer, Jellybeans, lube, Popeye, Pumpkin Spice, X-ray

FNGs: None

Warm Up:

Side Straddle Hop
Squats
Good Morning
Sir Fozio Arm Circles.
Lunges with Torso Twist

The Workout:

Perform the circuit below for 3 rounds, with 45 seconds of work per exercise, 15 seconds of rest, and 1 minute of rest between rounds. Alternate arms or sides as needed. Adjust weight for proper form and intensity.

Lower Body Focus

Kettlebell Goblet Squat
- Hold the kettlebell at chest height, squat low, and engage quads and glutes.
Kettlebell Deadlift
- Focus on hamstrings and glutes with a flat back.
Kettlebell Reverse Lunge
- Place one foot on a low surface behind you, holding the kettlebell at your chest or in one hand.

Upper Body Focus

Kettlebell Clean and Press (Alternating)
- Clean the kettlebell to your shoulder, then press overhead.
Kettlebell Bent-Over Rows (Alternating)
- Hinge at the hips and row the kettlebell to your torso, alternating sides.
Kettlebell Halo
- Circle the kettlebell around your head, keeping your core tight.

Full-Body/Cardio Focus

Kettlebell Swings
- Use explosive hip movement to swing the kettlebell to shoulder height.
Kettlebell Lateral Lunge with Pass-Through
- Step out to the side and pass the kettlebell under your leg. Alternate sides.
Kettlebell Ground Pounder
- Combine a squat with an overhead press for a powerful full-body movement.

Core Focus

Kettlebell American Hammers
- Sit and twist side to side with the kettlebell. Lift feet for an extra challenge.
Kettlebell Plank Drag
- In a plank position, drag the kettlebell from side to side under your torso.

Announcements: Vote for Best In Show’s dog – Link in SLACK

Prayer: Continued healing for Best In Show

4 Tour the ponds

February 5, 2025/0 Comments/in Running 4 the John /QIC: Mr. Terrific
PAX: @mrterrific, Batboy, Jellybeans, Yogurt

FNGs: none Warm Up: none The Workout: 5.3 mile route turned in 7ish miles. Ran from Ting Park to Kilimanjaro Hill to Veterans Park to Jones to Earp back to Ting Park. Mary: none Announcements: Concealed carry planned by @bestinshow in April. T-Claps (Recognition): n/a Prayer: Unspoken prayers

6 years is a long time but not that long

July 23, 2024/in Purple Cobra /QIC: Dumbo
PAX: @carnival, @skittles, 187, Abe, Batboy, Best In Show, Choppa, Cornholio, DownRange, Dumbo, Emeril, Full House, Gillette, Hasslehoff, Jellybeans, M4Life, Maddog, McNugget, Mr. Terrific, Pikachu, Pumpkin Spice, Pumps, Skidmark, Sprinkler, TomTom, U.T.I, Vasoline, Wild Turkey, Yogurt

So great to have 29 in the gloom this morning to help me celebrate 6 years with F3. This group has changed my life and I hope to continue paying that forward. It’s a whole lot more than a workout!!!

FNGs: none

Warm Up: SSH, Windmill, Imperial Walkers, Mosey, Good Morning, Sir Fazio Arm Circles, Mosey

The Workout: Cones were set up about 10 yards apart. PAX performed the following exercises: 5 burpees, 10 lunges, 15 imperial walkers, 20 merkins, 25 plank jacks and 30 squats. We went through the circuit 4 times traveling by bear crawl, lunge walk, broad jump and bunny hop. Between sets mosey to the disc golf tee box and perform ab exercises to wait on the 6.

Mary: Low slow flutter, LBC, Homer to Marge, big boy sit ups, box cutters

Announcements:

T-Claps (Recognition): The PAX of F3!!!

Prayer: Emeril knee surgery, Gillette colleague that was killed

Moist Is the Only Way To Describe It

July 15, 2024/in UFO /QIC: Gump
PAX: @BumbleBee, Banana Seat, Best In Show, Bleeder, Clunker, Cupid, Dauber, FlipPhone, Fram, Go-Gurt, Gump, Jellybeans, LED, Mulch, Pikachu, Rico, Roaming Gnome, SendIt, Sombrero, Sparky, Tumbleweed, Wham-o, Yogurt

24 PAX for some very moist Ultimate and YHC 9 Year week. Prayers for Rico’s situation!

Smedium Rocks around the Cricle

June 13, 2024/in Disney /QIC: SoftServe
PAX: @BumbleBee, @Woddy, Abe, Heatwave, Jellybeans, Stickers, Tinkertoy, TomTom, U.T.I

Another great day for F3 where Iron Sharpens Iron! The weather was top notch and visibility was clear. I love this time of year!

U.T.I. brought his 2.0 HeatWave and we had a few EC Ruckers join us right before the start.

Warm Up:

All Warm Ups – x 10

Good morning
Stetched
Side Straddle Hop
Sir Fazio Arm Circles
Hill Billies
Imperial Walkers

The Workout:

We mossied down to the rock pile behind the soccer fields and grabbed 2 smedium rocks. We then ran back up to the soccer fields and gathered around the half field line circle. Excises with the rocks were as follows:

Curls for the girls (x10)
Plank slides with one rock (x20)
Butterflies (x10)
Backward lunge (x10)
Rock Hallelujah’s (x10)

Ran back down the hill behind the fields and returned the rocks. We then mossied over to the Abyss.

Partnered up… 1 guy did LBC’s while the other took to the stairs and knocked out 20 Air Squats. We did 2 rounds of this and then headed back to the parking lot where we only had time for one more exercise which was Homer to Marge!

Announcements: Get CPR certified because you never know when it might come in handy. It has saved lives in F3 and other athletic activities here in town.

Jellybeans set the tone

June 4, 2024/in Purple Cobra /QIC: Stickers
PAX: @boris, @skittles, Abe, Batboy, Best In Show, Bird Flu, Bobby Boucher, Catfish, Choppa, Cupid, Full House, Jellybeans, M4Life, no doubt, Pac-Man, Pumpkin Spice, Slide Rule, Stickers, Woody

On my way to the AO, as I continued to work through the details of the workout in my head, I turned onto Holly Springs Rd and was coming up on my turn into Jones Park. Ahead of me, the silhouette of a HIM crossing Holly Springs Rd; Regal, Majestic, Patriotic; this HIM (later identified as Jellybeans) was rucking to the AO for the workout, with his Shovel Flag in tow, backlit by the light of dawn. A sight to see, an inspiration to those around him, a proud member of F3. For me, this certainly set the tone for the morning.

FNGs: Nada

Warm Up: Good mornings, Imperial Walkers, Hillbillies, Sir Fazio Arm circles, Seal Claps, OH Claps, Daisy Pickers

The Workout: Mosey to the rock pile for a medium rock.

Made our way to Holly Springs Rd via Cusack and Mosey with various rock exercises mixed in (Ruh Rohs, Lunge walk with OH Press, Squat with OH Press, Curls for the Girls)

Circled up in the grass adjacent to Holly Springs Rd for 3 rounds of various rock exercises combining arms, legs, and ab work. Each round was separated by sprints down the new greenway path with a mosey back to the rocks.

Exercises included ruh rohs, skull crushers, ground pounders, chest press, american hammers, homer to marge, squats, lunges, and a combo 6 inches and overhead rock pull on our six.

Made our way back to the rock pile mixing in some of the same exercises and modes of transportation along the way.

Finished with a plank hold rock pass down the line of 14 PAX x 2.

Over to the playground we went to complete the June challenge of 20 pullups at every AO.

Mary: Low Slow Flutter, Freddy Mercuries, Mountain Climbers and finished with some Yoga Stretching

Announcements:

F3 picnic this Sunday.

T-Claps (Recognition): Nada

Prayer: Best in Show’s Uncle Bob, Fedex, Slide Rule, and all unspoken

That smell

May 10, 2024/in Cletus /QIC: Jellybeans
PAX: Abe, Bernie, BnB, Bobby Boucher, Full House, Jellybeans, Kosher, Nickelback, Psi, Sunshine, UTI, Vasoline, Wide Right, Wild Turkey, Woody

FNGs: none

Warm Up: SSH, daisy pickers, Willy Mays hays, Sir Fazio arm circles, chinooks, mountain climbers

The Workout:

Thing 1- PAX form two lines, each line possessed two soccer balls. At a jogging pace, the balls were thrown overhead to the pax behind, once at the back of the line that person sprints to the front to start the cycle again. Drops meant all pax stopped and performed 5 squats. ~1/2 mile loop around the park completed. We did a lot of squats.

Thing 2- Medium sized rocks were obtained and we made our way to the picnic shelter. Pax paired up for a music-based AMRAP/Dora style workout- one partner completed AMRAP exercises while the other partner cusacked their rock up a small hill and around a loop. When the song changed, the exercise changed (tricep extension, step ups, erkins, bicep curls). Skynyrd set the tone, and my free version of Spotify (like Lebron) blessed us with zero ads during the workout. Shoutout free Spotify.

All pax participated in an extended wall sit for the duration of Saturday Night Special. Some pax held out for the whole time, others gave it a break… something about running plans for the weekend. Near the end of the first verse a thicc odor spread like the plague from an unnamed pax, driving others to seek refuge elsewhere in the shelter. Pax were unpleased by the aroma, Q was unpleased because it didn’t happen during “That Smell”.

Mary: American hammer, WW1, plank hold

Announcements: 3rd F opportunities on Slack, fence painting with the town, Men’s night at local church

T-Claps (Recognition): Turkey and Nickelback both have kids graduating college

Prayer: Bobby B’s family member undergoing heart procedures, UTIs family member with a scary diagnosis.

Sciatica is my wife’s name!

May 7, 2024/in Purple Cobra /QIC: Fram
PAX: @p.s.i, Best In Show, Bleeder, BnB, Bobby Boucher, Bondo, Cupid, DownRange, Jellybeans, Kenny G, Kosher, LED, Nickelback, Pac-Man, Pumpkin Spice, Pumps, Ricoh_Suave, Rubics, Shooting Blanks

FNGs: None (5 PaX split off and Rucked)

Warm Up: Mission, Disclaimer, SSH, Good Mornings, Daisy Pickers, Frankenstein, SFAC, Scarecrows.

The Workout: Thang 1: Each PAX grabbed a Med/Lrg rock. Two lines for parking lot Indian runs. The man at the back did a burpee (Stack’em) and ran to the front while PAX did an exercise. I/C Exercise when meeting in the middle. (OH press, Curls, Triceps) Thang 2: Guantanamo Bay’s with a side shuffle rock press, Panama Canal with a bear crawl under the legs while pushing a rock. Hold plank and pull all rocks through. Thang 3. Various strength exercises low rep good form.

Mary: WWI, WWII, and V-Curl ups with rock, Side Raise with rock

Announcements: Painting, Fill up Q-Sheet

T-Claps (Recognition): All that help with the food cupboard

Prayer: Nemo’s Mom passing, Pumpkin Spice helping a guy in a dark place dealing with Porn and his family, Rubiks business venture. YHC took us out.

UFO May 6th

May 6, 2024/in UFO /QIC: Fram
PAX: Abacas the OG, Batboy, Bernie, Bobby Dall, Breach, Buttermilk, Choppa, Clunker, Cupid, Dauber, Gump, Jellybeans, Kubota, LED, Mulch, Red Light District, Rico, Sombrero, Sparky, Tumbleweed, U.T.I, Wham-o, Wide Right

FNGs:1 Welcome Tumbleweed.

Warm Up: Mission Statement, 3 Burpees, SSH, Frankenstiens, 10 merkins, 10 squats

The Workout: LBC, Brokeback Merkins, and 3 burpees on the Drops. It was a close game until Team Yellow stopped fooling around. It was a great play and a huge effort by all.

Announcements: Painting Holly Springs Monday, May 20th 9-11.

T-Claps (Recognition):

Prayer: Buttermilk for running, Unspoken, YHC took us out.

11’s turned in to 7’s

April 26, 2024/in Disney /QIC: SoftServe
PAX: @BobbyBoucher, Abe, Gizmo, Jellybeans, Rubiks, U.T.I, Woody

Warm Up:

All Warm Ups – x 10

Good morning
Mtn Climbers
Side Straddle Hop
Sir Fazio Arm Circles
Hill Billies
Imperial Walkers

The Workout:

Grabbed some coupons from behind the trees at Disney and got to work!

All exercises – x 15 – 3 rounds

Feet in the coupon situps
Curls for the girls
Goblet Squats
take a lap around the parking lot

Mossied over to the round about at the high school and I thought that we had time to do an 11’s up the hill where we would do dying cockroach at the bottom and mericans at the top. 11’s turned into 7’s because I choose a very large hill …. muhahahah! Whaterver though we still pushed each other, we had great fellowship, and we started our day with some positivity!

Mary:

We didn’t have to much time for Mary but we still got 2 in:

Homer to Marge
Pickle Pounders

Announcements:

Travis Manion Foundation – Workout Of the Day is coming up

Prayer:

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