Jellybeans – Page 2 – F3 South Wake

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April 2, 2024/in AO Post, Purple Cobra /QIC: Abe
PAX: Abe, Batboy, Bosshogg, coverstory, DownRange, Jellybeans, M4Life, no doubt, Pikachu

FNGs: none 🙁

Warm Up: SSH, Good Mornings, 5 penalty burpees, Imperial Walkers, Hillbillies, Willie Mays Hayes, Sir Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout: We moseyed over to the rock pile to get some medium rocks. Headlights came down the drive, 5 more penalty burpees.

Today’s workout was a tabata-style circuit. 3 stations, 2 minutes on and half a minute of rest. We did 4 rounds. The stations consisted of the following:

Station 1
– 20 Jump Squats
– 10 Merkins
– AMRAP Burpees

Station 2
– 20 Reverse Goblet Lunges
– 10 Supine Bodyweight Rows
– AMRAP “Kettlebell” Swings

Station 3
– 20 Step-Ups
– 10 Overhead Press
– AMRAP Box Jumps

We returned our rocks and circled up at the flags.

Mary: LBCs and Homer-to-Marge was all we had time for.

Announcements:
– Suicide Prevention Class
– Bottle Share
– Core Challenge

Prayer: Thanks for new jobs, Jill and Scott’s families for their losses, Downrange’s wife, other’s who are injured

We gathered for parking lot coffee afterwards.

EVEN the ODDS 3/22/24

March 27, 2024/in Sheepdog /QIC: Fram
PAX: 2 dollars, Bleeder, Bobby Boucher, Bondo, Finkle, First Blood, FlipPhone, Gizmo, H1N1, Jellybeans, LED, Nemo, Pumps, Red Light District, Ricco, Rubiks, Shooting Blanks, Stovepipe, Wonder Kid

FNG NONE;

ODD NUMBERS	EXERCISE	DISTANCE	Points	EVEN NUMBERS	EVEN EXERCISES	Points
1	Run	400	1.0	2	100 I/C SSH	2.0
3	Run	800	2.0	4	100 I/C Big Boy Sit-ups	2.0
5	Run	1200	3.0	6	100 I/C Plank Hold	2.0
7	Run	1600	4.0	8	50 Absolutions	5.0
9	Run	1200	3.0	10	Tire Flip (1 lap) or Squat Thrust Broad Jump (1 lap)	20.0
11	Run	800	2.0	12	100 Sandbag Burpees (25 per bag)	20.0
13	Run	400	1.0	14	Lunge Walk Curves / Sprint straights (2 Laps)	5.0
15	Run	1600	4.0	16	Bear Crawl (1 lap)	10.0
17	Run	1200	3.0	18	John Cusack w/Cindy (1 lap)	10.0
COMPLETE IN ORDER		9,200	23.0	COMPLETE EVEN #’S IN ANY ORDER. NO REPEATS!!		76.0

PAX picked their path.

1 hour beatdown:

Announcements on SLACK.

SEE ya’ll in three months!

UFO High Score Comeback

March 18, 2024/in UFO /QIC: Gump
PAX: Batboy, Best In Show, Bobby Dall, Breach, Clunker, Cupid, Dauber, FlipPhone, Fram, Gump, Jellybeans, LED, Red Light District, Rico, Roaming Gnome, Rubiks, SendIt, Sombrero, Stovepipe, wonderkid, Yogurt

22 PAX for some not too windy Ultimate! We had even teams and even score after a great comeback but the pinnies prevailed.

When Opportunity Knocks, Answer

January 26, 2024/in Cletus /QIC: Abe
PAX: Abe, Jellybeans, Yogurt

FNGs: none

Warm Up: SSH, Good Mornings, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout: Today’s Q messaged early and let us know he was not sleeping well. No problem, can’t Q on an empty tank. We got you fam! I was happy to take the opportunity to Q.

We moseyed over to the rock pile where PAX got a shmedium rock and circled up. We performed 25 count: curls, triceps, ruh rohs, straight-leg deadlifts, squats. We set our rocks down, lined up and sprinted to the other side of the parking lot and jogged back. Round 2 saw the same, but count was reduced to 20. Round 3, reduced to 15. Returned our rocks and moseyed over to the picnic shelter.

At the picnic shelter, PAX picked a spot on the wall for 20 count People’s Chair down the line, total of 60 count. Then over to the tables for 10 count Urkins, Durkins and Dips. Two more rounds for a total of 3. Having our fill, we moseyed over to the tennis courts.

Mary: Popcorn Mary and stretching / yoga to finish things off.

Announcements: Free CPR class at Holly Springs Library, Feb 7 at 6:30pm!

Murder Bunny 7’s at Purple Cobra

January 22, 2024/in Purple Cobra /QIC: Banana Seat
PAX: Banana Seat, Batboy, Best In Show, Bondo, Clunker, Jellybeans, no doubt, Psi, Stickers

9 PAX at Purple Cobra for something new and stupid.

Warm up down to road and back with multiple exercises

Take blocks to baseball field
Partner up
Alternating partners around bases with wheelbarrow.
Hallelujah wall sits
Then Lt Dan and broad jumps around bases
Alternating shoulder tap BTTW

Take blocks to grass
Murder bunny 7’s
Ground pounders & block squats
7 MBs
Return blocks

“Santa Claus is coming to town”
SSH and burpees (24)

Mary
Butterfly ups
Pretzel
Freddy Mercury’s
Out and ups
Pickle pounders

Pickle Beatdown at Cletus

January 15, 2024/in Cletus /QIC: Kosher
PAX: Abe, Bobby Boucher, Bondo, Cupid, Fanny Pack, Jellybeans, Kosher, Nemo, Psi, Stickers, Woody

FNGs: Nope

Warm Up: SSH, Good Mornings, Imperial Walkers, Sir Fazio Arm Circles F/R, Seal Claps, Overhead Claps, Wille Mays Hays

The Workout:

Thang 1 – The Big Pickle:

PAX completed an Indian Run over to the parking lot on the other end of the soccer fields. Once we got there, we partnered up (one group of 3) for 3 rounds of the Big Pickle. One PAX ran one direction, partner ran the other way around the lot, when they met up, completed 10 patty cake merkins. Continue running, meet on the other side, do 10 WW2. We did 3 rounds of this.

Thang 2 – Bread and Butter:

PAX moseyed over to the amphitheater for the following: Partners from the previous round split up into 2 groups. Group 1 completed people’s chair 10 count each PAX while Group 2 held chillcut plank. Switch. Next round Group 1 completed balls to the wall 10 count each PAX while Group 2 held a squat. Switch…we did 3 rounds of this.

Then we went to the lower wall and did the following exercises in order: Round 1: Erkins, Dips, Heels to Heaven Round 2: Erkins, Dips, Heels to Heaven Round 3: Erkins, Dips, Tempo Squats

Thang 3 – Variety Fresh Pack

PAX moseyed to the rock pile and were instructed to get a medium rock. Everyone did except for Bondo, who picked a cute little one we called the “Pebble”…

YHC instructed PAX to rotate various directions and number of rocks to switch it up and get variety/diff size rocks. We completed overhead press, curls for the girls, chest press, skull crushers, ruh rohs, and bus drivers.

PAX returned rocks and went back to the flag for Mary.

Mary: Heel Taps, Box Cutters, Homer to Marge, Low Slow Flutter, Pickle Pounders

Announcements: Upcoming all hands meeting being scheduled by Breach, be on the lookout. Also, a PSA that CPR can and has saved lives in F3. If you haven’t been trained, highly recommend it.

T-Claps (Recognition): All PAX for showing up in the gloom! 33 PAX combined between Cletus and Crazy Ivan on this fine Friday.

Prayer: Unspoken, Woody took us out

Hanging Bells on Santa’s Sleigh

December 22, 2023/in Crazy Ivan /QIC: Fumunga
PAX: @Abacus the OG, Batboy, Boss Hog, Breach, Bulls Eye, Cousin IT, coverstory, Dahmer, Flip Flop, Fram, Fumunga, Jellybeans, Pikachu, Pumpkin Spice, whaler

FNGs: None

Warm Up: Side Shuttle Hop, Slow Squat, Slow Merkins

The Workout:

45 seconds on with 15 seconds rest for 3 sets:

Hand to Hand Suitcase Deadlifts
Bear Plank Shoulder Tap
Alternating KB Swings
Bear Plank Shoulder Tap+Carolina Dry Dock
Pass Under Lunges

Five One Minute 5 Second EMOM

10 Full KB Swing
Pulse Squat Time Remaining

Five One Minute 5 Second EMOM

10 Shoulder Press
Seesaw Lunges Time Remaining

Mary:

45 Seconds on with 15 Second Rest

North South KB Plank Pulls
KB Alternating Leg Lifts
Plank Pull Through East West
Hollow Middle Rocks
Half Turkish Get Up Right Side
Half Turkish Get Up Left Side
Peter Parkers
American KB Hammers with Sprinter Situp
Bear Plank KB Taps
KB Deadbugs
Hollow Low Slow Flutter

Announcements: Stay safe and wear lights when running in the morning and at night.

Prayer: Abe and his family with the passing of his father; Safe travels for those traveling over the holidays; Cover Story and his job search after being laid off, T-Claps to UTI for helping Cover Story our with getting him an interview at his company.

LORDY LORDY

November 21, 2023/in Purple Cobra /QIC: UTI
PAX: @p.s.i, Banana Seat, Batboy, Bleeder, DownRange, Gillette, Gizmo, Gump, Jellybeans, Lipstick, Pikachu, Skidmark, SoftServe

FNGs: Not a one

Warm Up: Side Straddle Hops (Thanks Skid), Windmills, Daisy Pickers, Franks, Imperial Walkers and Hillbillies

The Workout:

Grab the blocks
Go to the disc golf practice hole
Partner Up
Partner 1 does an exercise AMRAP while Partner 2 travels from one side of the circle to the other. Then Switch. Repeat 3x
- P1 Explosive Merkins P2 Army Crawl
- P1 Skull Crushers P2 Bear Crawl
- P1 Abyss Merkins aka Negative Merkins P2 Lunge Walk
- P1 Curls for the Girlz P2 Crab Walks
Return Blocks

Mary: Homer to Marge, Boat Canoes, Low Slow Flutter, Pickle Pounders, Big Boy Sit-ups

Announcements:

Lipstick Anny Q / Convergence at Disney on Thursday
Christmas Party
Suggly Sweater
Davis Run
Q-Sheet

T-Claps (Recognition):

Happy Birthday UTI – Thanks dudes for showing up!
DownRange – He made it!

Prayer:

Holiday Travel and Safety
Lipstick gets whatever died up there removed…
Survivor – new meds, let that settle and get him back out with us
SoftServe’s brother
Stubs – new treatment

No Legs and Two Big Balls

November 10, 2023/in Purple Cobra /QIC: Bleeder
PAX: @p.s.i, Batboy, Best In Show, Bobby Boucher, Clunker, Fanny Pack, Jellybeans, Pikachu, Pumpkin Spice, U.T.I, Woody

FNGs: None

Warm Up: SSH, Arm Circles, Some Clapping

The Workout: All PAX gathered a Cindy and readied themselves for an upper body beatdown. YHC is working through a knee issue, so we were doing this Lt. Dan style, no legs.

Tabata style workout, 45on/15off, AMRAP all exericises:

2 rounds:

Chest Press
Overhead Raises
Dying Cockroach
Hex Press
American Hammers

15 merkins after each round

PAX then lined up shoulder to shoulder in a V-SIT and passed a 25lb med ball down and back a few times – Group American Hammers

2 rounds:

Curls for the girls
Halos
Weighted WWIs
Overhead Press
Dips

15 merkins after each round

Second round of group american hammers

1 round:

Rows
Plank
Standing Dead Lift
Shoulder Shrug
Low slow flutter

15 merkins

Mary: PAX sat in a circle and a large exercise ball was introduced. All members of the circle held a V-sit while throwing the ball around the circle. One merkin penalty for each time the ball hit the ground. The total darkness supplied by Purple Cobra added to the excitement.

Yeehaw’n through 1985

August 31, 2023/in Disney /QIC: Jellybeans
PAX: @p.s.i, Abe, Breach, CornCob, Fram, Jellybeans, SoftServe, Woody

FNGs: none

Warm Up: side straddle hops, daisy pickers, windmills, sir fazio arm circles

The Workout: Supposedly there was some large rotating storm in the area, thankfully it was a nice breeze and some drizzle for us. Nevertheless, a shelter workout was planned and that’s what we did.

Tabata style rotation- Three sets of 4 exercises (30 seconds on, 15 seconds off) for 4 rounds. First set- mountain climbers, split lunges, erkins, and dips (RIP triceps). Second set- star jumps, dry docks, wall sit, plank jacks. Third set- LBCs, WW1, box cutters, saw plank. ~5 minutes left so we cooled down with some stretching, felt great.

In celebration of my birthday we listened to the top hits from the year of my birth (’85). There was also a “yeehaw” sound on the timer that played around every 30 seconds. The music and the yeehaws got some laughs early on but were soon replaced by groans. The commercials from my free version of Spotify (like Lebron) were icing on the cake.

Mary: covered in the third tabata set

Announcements: Lots of events coming up- watch slack for updates and opportunities to serve.

T-Claps (Recognition): none specifically

Prayer: P.S.I. and family for safe travels

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