Tag Archive for: Banana Seat

The Q Makes The Rules

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32 PAX took the field and immediately felt the difference—this wasn’t standard Ultimate, it was controlled chaos with purpose. With three scoring zones per team, the game forced constant decision-making: grind for the safe 1-point end zone, thread a tight throw into the 2-point bonus box, or take a high-risk shot at the 3-point corner. Early on, teams played conservative, but as momentum shifted, players started stretching the field, launching deep shots and cutting aggressively to the corners.

Communication became everything—sidelines were loud, calling out zone opportunities and defensive switches as handlers scanned for mismatches. By the midpoint, legs were heavy but intensity stayed high, with several clutch 3-point conversions swinging the score dramatically. What stood out most was the adaptability—guys adjusted on the fly, spacing improved, and trust in throws grew as the game went on. In the end, it wasn’t just about athleticism; it was about awareness, timing, and taking calculated risks under pressure, and every player walked off knowing they’d been part of something fast, competitive, and a step above the usual pickup run.

The game was a close one but the score keeping team prevailed. 

More than a workout

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FNGs: no

Warm Up: Mosey around the tennis courts, ssh, good morning, frankenstein, hillbilly, wmh, sir fazio, slo-mo merkin

The Workout:  Nothing planned , just made it up on the fly.  Ended up doing a Dora of erkins, lbc, squat/squat jumps, carolina dry docks, maybe some others I dunno.  Before we started Q shared a vague account of his life struggles and the journey that is recovery, improvement and healing.  During Dora Pax were called upon to do the same, and to counter with gratitude and blessings.

Mary:  Continued calling on Pax during popcorn mary

Announcements: Upcoming buy for F3 Southwake shirts & stuff, Travis Manion WOD 

T-Claps (Recognition):  Abe was praised for personifying all 3 tenets of F3

Prayer: Encouragement to continue being vulnerable and sharing out struggles with others so we may create the ripple effect around us 

Mutiny Murph Monday

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FNGs: none

Warm Up: SSH, GM, Windmill, squats, Mtn. Climbers, Merkins

The Workout: Partner Murph. Both guys ran a half mile to total the first mile. Then split the 100 pull ups, 200 push ups, 300 squats however you like. Only one guy working at a time while the other rests. Then finish up with another team run for a mile. We met at the courts for a bear-a-cide. Bear crawl down to white line the crawl bear back. Three total down and backs getting longer each time. 

Mary: stretching 

Announcements: Q sheet, Memorial Day Murph coming soon

Prayer: Forceps dad passed away from cancer 

Thanks for allowing me to lead such a fine group of men. 
BS Out! 

kB WOD and CC

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5 HIM at Crazy Ivan

Warm ups
GM
SSH
Arm circles
Squats

4 exercises
Reps per rd 40-30-20-10
Short run after each rd

1-thrusters
2-alt snatches
3-step back lunges
4-American swings
Max burpees over kb when completed

Core challenge started at 0600

COT (stretched while going through)
Prayers around the circle for each PAX
YHC took us out

Nice work today men!
BS out

Working on the Standard

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FNGs:

None

Warm Up:

Standard Warmup, including the Mission Statement, 5 Core Principals, and the 15 Penalty Burpees associated with the failure to know when called upon.

The Workout:

26 PAX this morning for a crisp April morning game of UFO.  We apparently still need to update the website to ensure the start time is updated to 0515 because we had 6 – 8 of the 26 show up after 5:15, I’m pretty sure they still owe ~15 burpees because they missed the warmup, haha.  Great work to all the HIMs that showed up, it is always great to get out and get our weeks started out right.

Mary:

Cleanup of the field

Announcements:

@finkle stepping up to take over the Nest, the mission is to Plant, Grow, and Serve.  For anyone who is part of the Grow, but not yet taken up the Serve, think about what you can do to take the next step.  Without it, the “Plant” will die.

T-Claps (Recognition):

Good Work to those that stuck around to complete the #corechallenge Day 6.

Prayer:

Fox Family, Struggling PAX both Monetarily, Family, Faith, and Health.  Our leaders and soldiers on the frontline

Michael Scott’s Dunder Mifflin Scranton Meredith Palmer Memorial Celebrity Rabies Awareness Pro-Am Fun Run Race For The Cure

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13 + 1 PAX chased the sunrise for 5+ miles. Many stayed for the core challenge work out afterword.

Great chatter! Thanks for coming out!

Bo Time, Popeye, Banana Seat, Bernie Left Eye, Goldfish, Jellybeans, Abe, Loafer, Bird Flu, Escobar, Gizmo, Wide Right

 

 

Where be all the VJ’s?

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FNG: NONE

W-UP: Measure out 400m run. Stretch OYO. Review the guidelines

ME: See the sheet.  +10 extra points for using the 220lb tire.

LED: 62 pts, Flip phone: 46pts , Breach 73, Banana Seat 66, FRAM 73.

Announcements:
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Challenge to all Southwake Men of F3:
If you’ve become comfortable—if you’re unknowingly living as a sad clown—it’s time to wake up. Comfort is not the goal.
Start getting comfortable being uncomfortable in all three Fs. Don’t let good become the enemy of great, and don’t allow procrastination to quietly lead you into stagnation.
Challenge yourself.
Challenge another PAX.
Remember:
Leave no man behind. Leave no man where you found him.

T-Clapps: All 5 of us for showing up for E&O (even though life’s choices were challenged mid workout).

Prayers: Banana Seat 11yr daughter dealing with panic attacks after whooping cough, Breach’s mom having knee surgery and traveling, LED’s father-in-law with fluid on lungs and starting to heal all PAX who want to be out but can’t.

Kickstart My Heart

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10 PAX at Possum Trot for a hump day special!

Warm up agility around courts
Good mornings
Imperial squat walkers
Air traffic controllers
Carolina dry docks
Red bull Smurf jacks

Start with Kickstart my Heart – Mtn climbers entire song and merkins when you hear kickstart

7’s – Fence walks and Lt. Dans

Agility ladder – star jumps & plank jacks IC (evens 2-4-6-8-10)

Burpee broad jump increasing merkins up to x10 then back down until you reach the other side

Mary
WWIs
Seated crunches
American hammers
Starfish crunches

T-claps to Galvanized for finishing barefooted.

YHC took us out in prayer.

BS Out

Huffin’ Pollen @ Mutiny

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5 PAX huffed pollen at 🏴‍☠️Mutiny🏴‍☠️ as we worked our way through stations while 2000s pop-punk sound waves filled the air.

Well done!
Banana Seat Play-Doh Abacus the OG Sombrero

Cletus 03/06/26

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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)Â