Tag Archive for: Banana Seat

Cletus 03/06/26

/in /by

Warm Up: Quick Jog over to the pavilion, then 22 reps counts of SSH, Good Mornings,  and Frankenstein’s 

The Workout: We took a tour of womble park and tried to use all the terrain and tools at our disposal. We started at the Pavilion and did a 3 round swap of Dips and Shoulder Tap Balls to the Wall. 

We recovered on the jog over to the upper parking lot to grab some rocks with some Curls, Tri’s and Rut Rohs. We then did some crab walks with the rock to stop 1/2 across the to do 22 American Hammers and then again at the end. We went back to the start with 2 shoulder presses and 2 wonder bras at each parking lot line. 

Another recover on the jog over between the softball fields for some partner Wheel Barrell action up the hill, at the top 5 merkins, then switch partners. 

Jog over to the small rock pile behind the fields for some squats, lunges and calf raises. All 22 counts. Seeing a pattern here?

Another Jog over to the fence line for some shaky Irkins (22) 

Another jog to the picnic tables for 2 rounds of step ups (22) and then the final jog back to the parking lot to Join Crazy Ivan for Mary and COT. 

Mary: Homer to Marge with kettle bells and some plank reach throughs

Announcements: Triple Ruck Challenge at the HS races. Spring classic 8k, TMF 9/11 Hero’s run (5k) HS 1/2 marathon. 

T-Claps (Recognition): To everyone, keep getting up, keep getting after it. It does not get easier, you get stronger. 

Prayer: Banana Seat family-has some illness (Kids) 

Chilly and Breezy at UFO

/in /by

FNGs: Welcome FNG “Hi-YAH”

Warm Up: SSH IC and stretching

The Workout: 60 minutes of Ulimate Frisbee with ascending burpees on the score.

Mary: None

Announcements: Q-em All Challenge and Triple Ruck Series for Holly Springs races in 2026 with Breach.

T-Claps (Recognition): The guys who helped the Hope Closet over the weekend.

Prayer: Ausfart’s wife and our military in the middle east. 

You Can’t Spell Cletus…

/in /by

FNGs: NONE

Warm Up: Good Mornings, Windmills, Franks, Sir Fazios, Seal Claps, Overhead Claps, Willy Mays Haze

The Workout: Partner Up and Execute a MURPH with the time allowed.  Partner 1 ran the .5 mile loop around the soccer fields while partner 2 executed the Pullups, Merkins, and Squats.  As the .5 mile loop completes the partners switch.  The goal was to complete 100 pullups, 200 merkins, and 300 squats as a team.  All teams met that goal!

Mary: Freddie Mercs, Supermans, WW2s, Pickle Pounders, Homer to Marge (it is almost Valentines Day after all)

Announcements:

  • Check the 3rd F channel for some opportunities to give back
  • 2ndF2ndFriday Lunch today

Prayer:  Prayers for the sick/injured PAX and for those recent celebs with public cancer fights.  Reminder for all men to stay on top of their screenings, even the uncomfortable ones.

Ting Circles

/in /by

PAX of 9 today at Running For The John aka R4TJ. We had a 10th HC but something kept him sidelined. YHC wanted to try some new today. We partnered up and YHC passed out a baton for each team.

We did a loop all together to warm up. Once we got back to the start, baton runner was to take off and run at a fast pace until they caught up to the partner that was to mosey until caught. YHC and Sardine got two loops in until we started getting close to our partner. Once you had off the baton, you stop and do 10 merkins and 10 air squats. YHC quickly changed the strategy bc this one wasn’t going to work. It took over a mile to catch up. So the new plan was the baton runner ran one full fast paced lap, then reversed direction back to partner then switch. Still incorporating the exercises. Most PAX got to switch 3 times each. Final lap, we all came together as a group to cool down. We got in close to 5 miles in a little over 40 mins. Then we did some stretching of the legs.

COT for announcements and prayers. YHC counted the 6th PAX to tell how they got their F3 name, how long they’ve been doing F3 and what F3 has done for them. Bleeder was the lucky candidate. YHC took us out in prayer.

Thanks for dealing with the shenanigans this morning. The stimulus was definitely met. Until next time….
BS Out!

Cold Snap

/in /by

Warm‑Up

Mosey around the track, stopping periodically for:

  • Side‑Straddle Hops (SSH)
  • Good Mornings
  • Windmills
  • Squats
  • Squat Pulses

The Thang

At the wall:
Performed a modified Jack Webb, using a 1:4 ratio of 4‑count Wall Planks to Mountain Climbers.

On the tennis courts:
Broke down burpees, then used lunges or bear crawl as the mode of travel to each end line.

Round 1:

  • 5 Bobby Hurleys
  • 10 Merkins
  • 15 Squats
  • 20 Burpees

Round 2:

  • 20 Bobby Hurleys
  • 15 Merkins
  • 10 Squats
  • 5 Burpees

Mary

Closed with a mix of ab work:

  • LBCs
  • Hello Dollys
  • Toe Touches
  • Leg Raises
  • Homer‑to‑Marge
  • Chillcut with Peter Parkers

Finished with stretching.

Announcements

  • Q Challenge underway.

 

Prayer Requests

  • Banana Seat and his travels.

Six PAX Worked our LEGZ and Got Stronger Together

/in /by

Better Late Than Never – Backblast Disney January 8, 2026

Warm Up: Step ups rotating with wall sits until it burned.

The Workout: Dora style goblet squats 50, reverse lunges 100, and mountain climbers 150 with bear crawls on the turf. Finally, John Cusack those blocks back to the cedar den and Mary.

Banana Seat got the shirt memo, Best in Show brought burpees and Spider Man, SoftServe brought 2.0 Chief and looks forward to trimming the cedar den, and F3 veteran @Blue Crush just moved in the neighborhood and can’t wait til the next Disney workout. 

Prayer: Gratitude and Trust

Pimpin and Blimpin

/in /by

Mission statement and 5 core principles smashed

Mosey to turf field
Lap around the field with side shuffles and Carioca on the sides

The Thang “Hindenburg BLIMPS”
Each exercise in each corner, so 4x each then mosey to recover
Burpees 5 x4
Lunges 10 x4
Imperial walkers 15 x4
Merkins 20 x4
Plank jacks 25 x4
Squats 30 x4
2 miles total

Mary
LBCs x15 IC
American Hammers x15 IC
Pretzels x15 each side

Nice work fellas! Simple yet effective.

BS Out

10 Years of BS

/in /by

YHC rolled into Cletus on June 12th solo while riding up on a mountain bike. I had no idea what I was getting myself into. The workout kicked my butt, but I loved it enough to keep coming back for 10 Years. A whole decade of my life I’ve been posting in the gloom. I’ve learned a lot and met a lot of cool dudes. YHC was ready to celebrate as this was day 4 of Throwback week from 2015 and the last original AO to Q. Here is how the PAX grew stronger together.

Warm Up run to upper lot with some agility
Willie Mayes Hayes
Red Bull Smurf Jacks
Slalom
Copperhead Merkins
Copperhead Squats

Two lines for indian run to lower parking lot.
7’s across the parking lot curb to curb
– Bear crawl to across and crawl bear back
– Absolutions and Turkish Getups were to exercises
Partner up
Brokeback dirkens – 4 rds (partners run opposite direction. when they meet, each does 10 reps of dirkens with feet on partners back)
Two lines for indian run back up to tennis courts

Partners again
Bullfrogs going across. Wheelbarrow if you cannot bullfrog. Go across both courts. Switch partners and come back.

Thunderstruck – SSH the entire song. Do a burpee every time you hear thunder. 36 total burpees.

Mary – Week 4 Core Challange
Only had time for 3 exercises: Capt. Thor’s 1:4, Banana Rolls, Freddy Mercury’s

COT
Announcements and Prayers – waited too long to post BB and forgot

It’s truly been a blessing having F3 in my life for a decade. A lot of men have come and gone but F3 continues to change lives. Thank you to each person that came out this week to help YHC celebrate 10 years of F3. I hope I’m still around Q’ing in 10 more.

God Bless,
BS Out!

Day 2 2015 Throwback Week – Possum Trot

/in /by

Day 2 of 2015 Throwback week truly felt like an OG workout. YHC pulled into the lot, planted the flag, hid the speaker on the court, then walked over to the larger than normal crowd. To my surprise there were 4-5 HIM that were at my first post and some other familiar faces I haven’t seen a quite a while. After pounding and greeting each PAX, it was 0530. The F3 mission statement took place along with the 5 core principles. Fram then decided to jog up so we could get our morning share of 5 burpees. Good thing we didn’t do these back in the day when Tardy would show up 2-3 mins into every workout. Here’s what happened at the Trot.

Warm Ups
We saluted New Mexico with follow the leader quick feet and slides on the tennis courts to start off then moseyed down to the concession stand area.
– Smurf Jacks
– Imperial Squat Walkers
– Bat Wings
– Slaloms

Wall Work
PAX found a spot on the small wall for dirkens and box jumps. Started with 10 each then 9 each all the way down to 1 each.

Jacob’s Ladder (another classic by New Mexico)
PAX lined up on the hill next to the baseball field. Back peddle up the hill, 3 star jumps, run down the hill, increasing burpees for each trip down. PAX did this 7 times.
Two lines for an Indian run back up to the tennis courts.

Tennic Courts
Each IR line stayed together for Chilly Broad Jumps across all four courts. PAX lined up about 2-3 feet apart in a chill-cut plank. Guy at the end broad jumps over each PAX legs until the end then gets in line. Repeat until we got to the fence.

Bearicides – PAX bear crawled to the end of the first court, ran back, perfomed 5 hand release merkins. Repeat to the end of second, third and yes all the way down to the fourth court.

Sally – PAX performed the squats while listening to Sally song. Quite a burner.

Mary – W2CC x15 IC
– Strict sit ups
– Side plank ups L
– Side plank ups R
– Reverse LBCs
– Mtn climber twist (touch knee to opposite elbow)

COT
Announcements: Paint the fence 2nd F, F3 Picnic, Rico’s soccer kids accomplishment
Prayers: All mainly unspoken

Great turnout today for this workout. It was such a surprise to see guys I worked out with for the first 5+ years in F3 all the time. Hope to see them more soon. Thanks for letting me lead such a strong group of HIM.
SYITG…

BS Out!