Banana Seat – Page 16 – F3 South Wake

1776 – Celebration of Freedom

July 6, 2021/in AO Post /QIC: Norm
PAX: 187, Banana Seat, Cancun, Dusty, Fanny Pack, Farva, FedEx, Florence Flojo, Gump, Hardy, M4L, Mookie, Oboe, Pikachu, POTS, Shredder, Sunshine, Vasoline, Woody, Yogurt

There are lots of ways one might choose to celebrate the freedom that we so often take for granted. The F3 way is to have a brutal beatdown that serves as a reminder that freedom isn’t free – it was purchased and preserved by countless patriots who made the ultimate sacrifice.

“There is no greater love than to lay down one’s life for one’s friends.” – John 15:13 (NLT)

YHC is truly grateful for my F3 brothers who push me to become a better version of myself – physically, mentally, and spiritually. Thanks for the push to get through the 1,776 reps! Keep up the great work HIM and keep pushing each other!

FNGs: Scissor Hands

Warm Up:
Pledge Of Allegiance
SSH x20 IC
Good Mornings x10 IC
Daisy Pickers x10 IC
Frankensteins x10 IC

The Workout:
THE 1776
– Start with 1,776 yard run (1.01 miles)

Set 1 (100 reps of each – break down into 5 sets of 20/ 10 sets of 10, etc.)

Merkins

Side straddle hop – IC

Lunges – IC (100 each leg)

Set 2

Pull ups

Imperial walkers – IC

Squats

Set 3

Overhead claps – IC

Mountain climbers – IC

WW2’s

Set 4

Dips

Plank Jacks – IC

Step ups – IC (100 each leg)

Set 5

American night clubs

American get ups

American hammers

Ground pounders (mosey to the rock pile and choose wisely)

100 yard bear crawl

76 burpees

Badges of honor/pain

Patriot: partner up and each pax do half the reps

American eagle: complete all exercises flying solo

Mary:
We walked the field and picked up trash

Announcements:
Q Swap with Carpex the last week of July

T-Claps (Recognition):
Several PAX did EC before the 2-hour beatdown. Impressive!

Prayer:
Doc & YHC moving soon
Martini – Kidney stones
Overturned vehicle on Piney Grove Wilbon
Family of Owen Reed Schroeder who was killed in Holly Springs – park bench dedicated in his memory

Digger Triple 7’s at Prison Yard

June 29, 2021/in Prison Yard /QIC: Banana Seat
PAX: Banana Seat, Bondo, Breach, Creamed Corn, Double D, Fram, POTS, Sprinkler, Sunshine, Woody

10 PAX showed up to Prison Yard on this muggy gloom morning. YHC was setting up TRX bands and saw the yellow stink box nearby which caused a 30 sec late start but we got the work done. No FNG’s, one HC no show and one HC puppy pooping bail.

Warm up lap with carioca

Warm up exercises
Good mornings
Windmills
Merkins
Frankensteins

3 groups
G1 – TRX Bands
G2 – run the ladders Burpees on the ends
G3 – core

Each group rotated stations after one exercise. 21 rotations completed on the final seconds.

Bands 7’s
– Atomic push up
– Face pull
– Chest fly
– Single leg squat
– Twist pull
– Low row
– Pike

Ladders
– Double feet
– Lateral down
– Jump in jack down
– In and out
– Icky shuffle
– Single foot hops
– Merkin walk

Core
– Lateral raises
– Boat canoes
– Double crunch (LBC then reverse LBC)
– WWI’s
– Box cutters
– V ups
– J Lo’s

Hard stop

We made it through all the exercises as the 45 mins expired. Nice work men! Glad we could try something a little different.

As always, it’s an honor to be a part of this group and lead a workout.

BS Out!

Drowned Rats at the Yard

June 22, 2021/in Prison Yard /QIC: Breach
PAX: Banana Seat, Bondo, Breach, Deadbolt, Fonzie, Fram, Fumunga, Laettner, LED, POTS, Shredder, Sprinkler, Sunshine, Warbucks, Woody

15 Pax took to the pool for a run, swim, run at the prison yard.

Woody, Sunshine, Warbucks, Bondo , Fonzie Banana Seat POTS Fumunga LED Sprinkler Deadbolt Shredder Laettner FRAM and Breach on the Q

Warm-Up: Running to the pool from the parking lot,

The Workout: Partner up for laps, partner one was swimming laps while partner 2 was hitting the merkins for 2 rounds, then v-ins for 2 rounds and then burpees for 2 rounds followed by some squats while everyone finished up. Had a few mins to dry and off and then hit the pavement back to the yard. All the rats made it without drowning and all were accounted for.

Mary: Circle up for some LBC’s, box cutters, and Homer to Marge to finish off the workout.

Announcements: Picnic this Sat at Harris Lake(Check Slack for details)
T-Claps (Recognition): From Warbuck-very appreciative of all the donations to the NCCC unit they were very thankful for all the stuff that was donated.

We also learned a little more about POTS in COT.

Prayer: Fram-Prayers for his daughter-teenager not getting along with mom very well, Fumunga- His brother-in-law is getting a divorce and needs prayers to get through and for the kids.

I decided that this morning would be a coupon day. Thought for sure it was going to be raining this am.

June 21, 2021/in Mutiny /QIC: Sprinkler
PAX: 16-bit, abacus, Banana Seat, Breach, Fanny Pack, Fram, Norm, POTS, Sparky, Sprinkler, Sunshine

Arrived at Mutiny this am to find about 4 cars in the PVA. I headed down to the circle behind Club Works to unload some coupons. Once unloaded I met all the PAX at normal starting spot.

FNG: Welcome Rob Del Riego F3 abacus

Warm Up: We joined forces with Red October for a lap around the gym. Circled up for 30 IC side-straddle-hops, 10IC good mornings, imperial walkers, hillbillies, Frankenstein’s, merkins. Red October went to shelter and we headed off to lower parking lot.

The Workout: Once I realized we had 11 PAX I had Fram head to his car to grab some more coupons. While we waited for him, we ran suicides. After that we lunged walked, bear crawled and crawl beared to the end of the lot. It was here that I went over the stations. Below is what we did:

One PAX on tire carry around circle. He was the timer.

One PAX moseyed to stop sign at top of hill and returned.

American Hammers with weight

Bench Press w/RR weight

Mace triceps extension

Bent over rows w/weight

Squats w/mace rotating L/R hand

Fire Hose Press

Weights between legs roatating hands

Overhead rotations w/weight

Once we rotated through we formed 2 lines and Indian Run around gym. At the 1^st corner was 5 burpees OYO. Lined up and 2^nd corner 5 burpees OYO, 3^rd 10 Merkins on my up and down, last corner 20 crab jacks. Indian Run back to coupons. Loaded them up in the truck and headed to the wall for wall chairs w/seal claps. We then BTW for a 30 count.

Mary: Dauber and Gump were already there stretching. We did 30 IC low-slow flutter, homer-to-marge/left/right leg up also to 10 IC. Stretched and Have a Nice Day!

Announcements: 11:00 am this Saturday F3 Cook-out. See slack for details.

T-Claps: Fram for wearing over 30lb vest the entire workout and to all who EC this am. Special recognition that my workout met the standard for 16 bit. He knows what I am talking about. Glad I did not disappoint you!

Prayers/ Praise: 16 bits mother-in-law battling cancer and treatments, Kayleigh, Daubers daughter travel mercies headed back to Baylor. Praise Fanny Pack daughter graduating 5^th grade.

Something that hit me the Preacher said yesterday in Church.

“Who’s beautification process are you enrolled in?”

The world or the kingdom of GOD?

You’ve got to know where you are supposed to be!!!

Honor to led Gents!!

It gets HEAVIER as we go!

June 15, 2021/in Prison Yard /QIC: Fram
PAX: Banana Seat, Bobby Boucher, Creamed Corn, Deadbolt, Double D, Farva, FedEx, Maybelline, Mookie, POTS, Quiver, Sprinkler, Sunshine, SwisherSweet

YHC had been wanting to get out the big boy toys for some bulking up. The Prison Yard is notorious for coupons and tabata style work. We had tires, ropes, an ab wheel, Pain sticks, 15lbs DB – 65lbs DB, 125lbs on the straight bar, 40lbs Tractor weights, a fire hose and battle rope. Time to get to work.

FNGs: None

Warm Up: I/C SSH 20, I/C 10 Good mornings, Daisy Pickers, Frankenstien’s SFAC forward/reverse.
The Workout: Thang 1> Instructed PAX’s to get into groups of 3 and we talked about each of the stations. The 3 man teams rotated inside of each station performing a super set per muscle group. Each exercise was 50 sec with 7 sec rest/rotate. After each superset was complete PAX rotated to next station. Superset 1 ABS (Toes touch each plate on the straight bar with 125lbs while holding a bench press/AB wheel/ Double overhand smash with battle rope.) Superset 2 Shoulders (Two PAX standing press the tire while 3rd man does Bobby Hurley’s, Rotate through every 50 sec…There was some swearing on this one) Superset 3 Biceps ( Railroad iron curl/Hammer Curls 40lbs/15 lbs alternating curls…FED EX gets credit for naming the BB on this station) Superset 4 LAT/Delts (Front raise with fire hose/ Heavy bag or tire flip/Pain Stick press….DEADBOLT wanted to know if there was a rest station built in) Superset 5 Shoulders/Traps (Tractor weight shrugs/Upright Rut Rows/ 30lbs or 65lbs Lawnmowers) Thang 2 > Stack’em Curls for the girls with Plank hold. 40lbs, 60 lbs, 35lbs, Railroad iron, 25lbs, 15lbs. Start with two reps and work your way up to 12 reps finishing with the 15lbs. As the PAX move through the stackems the other plank hold while waiting their turn and when you finish move to plank hold. Release when last PAX gets to end of group….DOUBLE D was sleeveless Fuquay-Varina style and was ready for the gun show after this.
Mary: OYO 10 reps. Big Boys, Butterflys, Two handed heal touch, Leg climb, Freddy Mercury on Q’s count. Cobra to Downward dog stretches.
Announcements: Carpex swap. Quiver signed up and willing to Co-Q.
T-Claps (Recognition): Sprinkler for running EC with an EH from POTs.
Prayer: Banana Seat with unspoken. YHC took us out.

TRX Jelly Arms

June 14, 2021/in Red October /QIC: Gump
PAX: Banana Seat, Dauber, Gump, Lipsync

Warm Up: We gathered with Mutiny PAX for a Fram led warmup
The Workout:

For PAX joined for the following

3 rounds x 10 reps of squats, skaters and jump squats
1×10 – Wall step ups, dip and irkins
3×10 – Bicep curls and tricep extensions
1×10 – Wall step ups, dip and irkins
3×10 – Chest press, chest flies, over head arm extensions

Mary: We gathered with Mutiny PAX

Ultimate Mutiny Pre-Summer Edition

June 7, 2021/in Mutiny /QIC: Gump
PAX: 16-bit, Banana Seat, Bobby Dall, Cupid, Dauber, Florence, Fram, Gump, Hardy, Katniss, Kubota, Maybelline, Norm, Redenbacher, Sprinkler, UTI, Warbucks, Yogurt

19 PAX joined in on some Ultimate for a pre-summer humid filled workout. We had one visitor from F3 Raleigh come by and partake (@Oloff)!

Prayers for Warbuck and the passing of his son 5 years ago. Flo-Jo family healing from Cancer.

Birthday Q 7/10

June 4, 2021/in Crazy Ivan /QIC: Pikachu
PAX: 187, Banana Seat, Cancun, Dahmer, Dawgpound, Emeril, Fanny Pack, Gump, Lipsync, Pikachu, Redenbacher, Warbucks

FNGs:

Still none!
Warm Up:

Grab bells and walk to amphitheater

Bounce while Jump by Van Halen plays – fitting huh?

Staggered Hinge, Sir Fazio forward/backward x10 IC
The Workout:

Tabata style. I said 50s on 10s off but the app got set to 60s/15s – c’est la vie.

Run through the following 8 exercises:

Snatch
Figure 8
Turkish get up
Absolution
Clean & jerk
Kettlebell swing
Balls to the wall
Midget love handles

Mary:

Low slow flutter, pickle pounders, LBCs x20 IC
Announcements:

Picnic sign up
T-Claps (Recognition):

Dawgpound and Emeril for completing the Pikachu 5-pack
Prayer:

Skidmark and family

Emeril’s friend with cancer

YHC took us out praying over the men in the circle

Tennis at the trot

May 26, 2021/in Possum Trot /QIC: Finkle
PAX: 16-bit, Banana Seat, Dawgpound, DoubleD, Drum Circle, Dumbo, Emeril, Finkle, Gump, Katniss, Laettner, Lipstick, MadDog 2020, Pablo, Redenbacher, Roger Roger, rollback, Scandal, Woody

FNGs: None

Warm Up: Nice mosey around the tennis court stoping at each parking lot light to do a prescribed exercise. Along the way we divided into 1’s and 2’s and picked up our coupon (rock) to use over at the hill.
The Workout:

At the hill 1’s and 2’s partnered up to do circuit exercises. Going up the hill one partner would do a rock climber (bear crawl with rock) at the top we did in sets of 10, 15, 20, and 25 Dips, Irkins, Tricep Ext, and curls for the girls. Partner at the bottom was doing Mountain climbers, Monkey Humpers, Marionettes, and then Mexican Jumping beans.

After much mumblechatter and @Redenbacher almost loosing a leg from a falling rock down the hill we moved over to the tennis courts for a little game of F3 Tennis. Rules: ball can only bounce once on your side, player bounce player not player bounce bounce, serve has to make it over net from the back rectangle, opposing team gave prescribed exercise if the team got a penalty. Playing to 10.
Mary: We did Low slow flutter, boxcutters, E2Ks, boat canoes, and pickle pounders (to get ready for Father’s Day of course)
Announcements: June 26th F3 picnic at Harris Lake, June 12th SIHP bed build, Memorial Day Murph, Red shirts on Friday
T-Claps (Recognition):
Prayer: Remember Heidi battling cancer, 16-bit’s mom in law diagnosed with breast cancer, Laettner recovering from sickness, and Martini kidney stones.

Things got done and so did this backblast!

May 21, 2021/in Crazy Ivan /QIC: Dumbo
PAX: Banana Seat, Buford, Chubbs, Dawgpound, Dumbo, Gump, Java, Pablo, UTI, Yogurt

FNGs: nope

Warm Up: Good Mornings, Bounce, neck rotations, spinal rotations, foot traces, hinge stretch, windmill. Finish with a lap around the block to get the HR up.

The Workout: Find a partner with a similar sized bell! Partner 1 would either run the stairs or farmer carry their bell to the end of the deck and back. This differed between the 9 exercises below. 3 times we would pause the exercises and partner 1 takes the stairs while partner 2 farmer carries both bells and then we switch and repeat.

Exercises –

clean and press (stairs)

swings (farmers carry)

single leg dead lift (stairs)

ballistic row (stairs)

off set pushup (farmers carry)

Midge cookie pouch (stairs)

nipplers (stairs)

goblet squat (farmers carry)

floor press (stairs)

Mary: American Hammer ICx10, Homer to Marge IC x 20, Low Slow Flutter IC x 20. All were done with bell.

Announcements: Picnic (see slack)

T-Claps (Recognition):

Prayer: Laettner, Jeff, Heidi

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