Banana Seat – Page 17 – F3 South Wake

10 Pointers at Mutiny

May 17, 2021/in Mutiny /QIC: Nemo
PAX: Banana Seat, Gump, Maybelline, Nemo, Pablo, Rainmaker, Redenbacher

First time Q for me at Mutiny. Been there several times over the years but never took lead. Was great to combine with Red October for EC, w/u, Mary and COT.

FNGs: No, but we had an FNG at Red October, welcome Murdoch
Warm Up: combined with Red October
The Workout: Indian Run to get things moving. Selected rocks and started with curls and tris from 20 to 15 to 10 to 5. Shifted to the 10-pointer. Did 10 on the 10 count. This is full motion move starting with a squat, curl, tri press, back to chest press, curl down and end back down in the squat. Slower count, focus on form. Then we did a Bear Crawl halfway back up the road and jog the rest to a plank hold, 20 SSH IC, and 10 tempo squats. Mosey back to rocks and repeat (I think we ended up doing 4 full sets). Headed over to tennis courts and did a shoulder burn as we waited for Red October.
Mary: A couple quick moves called by YHC and Breach
Announcements: Upcoming picnic, check slack and make plans.
T-Claps (Recognition): Rainmaker coming back out, great work this morning
Prayer: Breach took us out

OG U-turn returns

May 15, 2021/in U Turn /QIC: Banana Seat
PAX: 187, Alpine, Banana Seat, Beer Pressure, Brexit, Cowboy, Cupid, Dahmer, Dauber, Dawgpound, Emeril, Fram, Full House, Hasselhoff, Lipstick, Lipsync, McNugget, Oboe, POTS, Rut, Shredder, Skidmark, Wild Turkey, Yogurt, Yoshi

25 PAX got a taste of the old school route this morning. We had a bunch of ECers run over from Jones Park as well. Lot of good chatter on this brisk morning. Nice work picking up the six. The 3 mile group did some yoga after their run. Pikachu called in sick so YHC stepped up for some May points. Nice work all around.

We ended with prayer as always.

Thanks for allowing me to lead.

BS out!

No Frills, Just Thrills at Disney

May 14, 2021/in Disney /QIC: Yogurt
PAX: 187, Banana Seat, Bobby Boucher, Bobby Dall, Bondo, Fancy Feast, Fanny Pack, Kosher, Lipstick, Lipsync, Maybelline, Mookie, Nemo, Roger Roger, UTI, Warbucks, Yogurt

19 PAX for multiples of 56 at Disney. Indian runs and classic F3 exercises took us 3 miles around the park. Solid work by all! Great way to celebrate 56 years. Pleasure to lead.

EC: UTI, Maybelline, Nemo, Fanny Pack, YHC

ME: @Warren Brendle @LipSync @Fanny Pack @Banana Seat @U.T.I. @Bobby Dall @Bobby Boucher @Kosher @Fancy Feast @187 @Nemo @Mookie @Maybelline @Roger Roger @Fanny Pack @Banana Seat @Lipstick @Warbucks YHC

Today’s theme: 56 in recognition of my 56th bday.

Warm up: 14×4 = 56 – 14 good mornings, 14 goofballs, 14 arm circles, 14 somethings

Kickoff: At any site, you gotta use your resources. Here at Disney, I love the artificial turf.

In a format similar to 11s, we lined up for burpees on one side and select exercises on the other side. Reps of burpees times other side reps = 56

Round 1: 1 burpee, run to opposite, 56 SSHs (1×56)
Round 2: 2 burpees, run, to opposite, 28 squats (2×28)
Round 3: 4 burpees, run to opposite, 14 Turkish getups (4×14)
Round 4: 8 burpees, run to opposite, 7 mtn climbers (8×7)

Indian run to carpool drop-off circle.

Divide into groups of 4/5.
Sevens (7s) with WWIIs at bottom, star jumps at top, GO!

Indian run, split into two groups, back to turf center circle.

Mary: Just enough time for a full round of Jack Webbs (30). This is one of my Disney favorites that I learned at one of Nemo’s workouts. Another good one for that soft artificial turf.

I’ve been ending my Q’s with a blast of classic rock. Today it was Chicago’s 25 or 6 to Four. No particular theme tied in. Spotify played this for me when I was searching songs. This classic is among many, many others that were routinely played on the radio in the 1970s, which was the heart of my childhood (age 5-15). Hope you enjoyed!

Announcements: LipSync shared successful F3 South Wake to support Brandon, who he routinely pushes in Brandon’s wheelchair on runs. Brandon has cerebral palsey and lives with his mother. Her cleaning business is way down due to Covid-19. F3 South Wake more than covered their immediate needs. Also Warbucks announced a challenge at Cletus to earn the Q for U-Turn on Saturday.

Prayer: unspoken

TClaps: All for keeping me motivated. Fanny Pack for the May Challenge–great idea, great execution!

May 14 2021 – KungPOW (Wescott) QIC POTS

May 14, 2021/in KungPOW /QIC: POTS
PAX: Banana Seat, Blue Hen, Deadbolt, DoubleD, Flanigan, HazMat, Labatt, Mookie, POTS, Pumpkin Spice

May 14 2021 – KungPOW (Wescott) QIC POTS

EC:

POTS, Pumpkin Spice, Blue Hen, Labatt, Flanigan, Deadbolt, Mookie

PAX:

10

FNGs:

0

Warm Up:

Good Mornings

Windmills

Fazio Arm Circles

The Workout:

Mosey’d to church parking lot.

Station 1 (3 rounds)

Curls for the girls (with Rock)

Sprint to Yellow Fire hydrant complete with 5 burpees and sprint back

Overhead press (with Rock)

Sprint to Yellow Fire hydrant complete with 5 burpees and sprint back

Triceps Extensions (with Rock)

Sprint to Yellow Fire hydrant complete with 5 burpees and sprint back

Station 2 (3 rounds)

Merkins (10)

Side steps (side hustle) complete with 5 burpees and sprint back

Squats (10)

Side steps (side hustle) complete with 5 burpees and sprint back

Lunges (10)

Side steps (side hustle) complete with 5 burpees and sprint back

Station 3 (3 rounds)

Side step with squat (10)

Lung walk complete with 5 burpees and sprint back

Side straddle hop’s (10)

Lung walk complete with 5 burpees and sprint back

Step ups on the curb

Lung walk complete with 5 burpees and sprint back

Pledge of Allegiance:

Lead by Double D

Mary:

Guantanamo’s for all.

Announcements:

JoCo CSOP coming up soon

Prayer:

Military and First responders.

Unspoken

Simple and affective

May 11, 2021/in Purple Cobra /QIC: Banana Seat
PAX: 187, Axe, Banana Seat, Bobby Boucher, Bobby Dall, Bondo, Deadbolt, Fancy Feast, Fanny Pack, Fram, Kosher, MadDog 2020, Mookie, Nemo, Quiver, Roger Roger, UTI, Wallaby

9 for EC
18 PAX showed for Purple Cobra
We warmed up.
We did Hindenburg BLIMPS.
We did Mary.

Everyone was tired except 187.

The end!
This BB is dedicated to 16 Bit.

BS out!

Sheepdawgpound

May 10, 2021/in Sheepdog /QIC: Dawgpound
PAX: Banana Seat, Big Ditch, Dawgpound, Dumbo, Emeril, Gump, HazMat, Lipstick, Lipsync, Norm, Shredder, Tailpipe, Yogurt, Yoshi

EC: Dawgpound, Emeril, Yoshi, Dumbo, Shredder, Lipstick, Yogurt, Big Ditch, Norm,
FNGs: Nope
Warm Up:

Ran around the parking lot and circled up.
Will the Pax bounce I did a terrible job explaining the main event.
We did some other warm up excessive. Everyone felt froggy.

The Workout:

At each light pole was a stop. 2 x 36# and 2 x 22# kettlebells where carried to each pole and back to the start. The Pax was doing build them up suicides. This means at Pole 1 they did Break Dancers (Side kicks). At the start they only did break dancers. At Pole 2 they did 5 Prisoner Squat Get Up Squat Jumps. At the start line they did 3 break dancers and 5 Prisoner Squat Get Up Squat Jumps. We kept going until we learned how to defend ourselves.

Exercises:
Pole 1: 3 Break Dancers
Pole 2: 5 Prisoner Squat Get Up Squat Jumps
Pole 3: 10 Carolina Dry Docks
Pole 4: 20 in cadence LBCs

Mary:

Modified Onnit 6 minute abs

Plank Hold
Peter Parkers
Mountain Climbers
Big Boy Situps
Bicycle
Russian Twist
Bowl

Announcements:
T-Claps (Recognition):
Prayer:
Martini
Yogurt’s Mom

Week 2 of Tequila Sunrise and The View Didn’t Disappoint

May 10, 2021/in Tequila Sunrise /QIC: Cowboy
PAX: 16-bit, Banana Seat, Bobby Boucher, Cancun, Finkle, Fumunga, Gamecock, Yogurt

FNGs:

None

Warm Up:

A quick round of Side Straddle Hop, Good Morning and Daisy Pickers

The Workout:

Both the 3 and 5 mile routes were in play. Cancun came prepared with a Ruck and some extra weight in the form of his 2.0 strapped to his chest. Yogurt, Gamecock and Cancun were out for EC.

Really good mumble chatter on the run. 9 PAX logged some miles on a great day for running.

Mary:

None

Announcements:

CSAUP In JOCO

SHP Bed Build and Delivery – Great work Men!

Prayer:

Martini and Yogurt’s Mom – prayers for strength and quick recovery

Celebrate

May 5, 2021/in Possum Trot /QIC: LED
PAX: Banana Seat, Bobby Boucher, Deuce, Fonzie, LED, Maybelline, Motor Boatin', Pumpkin Spice, Quiver, rollback

3- pax for EC
Warm Up:Good morning,windmills,40 ssh hops, 40 imperial walkers.
The Workout:4 shuffles left burpee, 2 shuffles right burpee the length of parking lot. Jack Webb style wall taps and half burpees 40-10. Jack Webb style step ups and squats 10-40.

Mary: some 20 count some 40 lsf, American hammers, box cutters, hello dolly, lbcs, pickle pounders, heel taps, alternating leg v ups.
Announcements: June 12th SHP bed build.

Prayer:India and covid, Fonzie mother in law and wife.

Dawgpound Celebrates 4 years

May 5, 2021/in Nutcracker /QIC: Dawgpound
PAX: Alpine, B-I-N-G-O, Banana Seat, Beer Pressure, Blue Hen, Bondo, Brony, Buford, Cowboy, Da Business, Dawgpound, Deadbolt, DoubleD, Dumbo, Emeril, Fancy Feast, Fanny Pack, Flanigan, Fram, Full House, Java, Katniss, Labatt, M4L, MadDog 2020, Moby, Mookie, Pablo, Peak Week, Pile Driver, POTS, Pumpkin Spice, Redenbacher, Seminole, Shredder, Sprinkler, Yoshi

EC:There was 22 plus people running EC. So yeah I don’t have the names here.
FNGs:Pile Driver
Warm Up:

Circled Up and bounced while I went over the Disclaimer. Did a count off to have an understanding on how many Pax where there.

Mosey to the field and circle up.
Bat Wing
Fazio Arm circles Forward
Fazio Arm circles Backward
Seal Claps
Overhead Claps
Ralphies
Good Mornings
1 Burpees
2 Burpees
3 Burpees
4 Burpees
5 Burpees

The Workout:

Moseyed to the Bus Drop off. We split up into pairs and then a pair took one of the three islands.

Run in opposite directions around the island. When you met your partner do 7s counting down of Broke Back Shoulder Tap Merkins. Every time you meet you decreased the number. We went down to 1. Once that was wrapped up we did laps around the island. Partner A did bear crawls and Partner B did Lunge walks. When Partner A needed a break Partner B took over the bear crawls and Partner A did lunges. After one lap we switched to Gorilla Walks and Lunges.

Mosey to the wall for mobile balls to the wall. The pax waiting held their Squat Hold. As pax held balls to the wall and moved down the length of the wall.

Moseyed to the playground and split up in three groups. One group went with Emeril to the hill. One group with Flanigan to the play ground and the last group with me to the wall. The hill group was the timer. 5 trips up the hill running backwards. The folks against the wall held squat while lifting up one leg and switching. The playground group did pull ups. Once the 5 trips where completed group one went to the wall. Group 2 to the hill and group 3 to the playground. Repeat until all groups ran the hill.

Then we made our way up the stairs. We then found our original partners and wheelbarrow to the flag pole/stop sign.

Mary:

Circled up for Mary:
Did a modify Onnit 6 minute Abs:
Plank Hold
Peter Parkers
Mountain Climbers
Big Boy Sit-ups
Freddie Mercuries
Russian Twists
Bowl

Announcements:
T-Claps (Recognition):
Prayer:

All unspoken prayers

1st Monday Ultimate x2

May 3, 2021/in Convergence, Mutiny, Red October /QIC: Shredder
PAX: Banana Seat, Beer Pressure, Blue Hen, Bobby Boucher, Bobby Dall, Breach, Cowboy, Cupid, Dauber, Dumbo, Emeril, Frenchie, Humpty-Dumpty, Katniss, Kubota, Lipsync, Macho Nacho, Martini, Maybelline, Norm, Olaf, Pablo, Particle Board, Pumpkin Spice, Redenbacher, Short Cut, Shredder, Sketch, Snap, Wadfather, Wallaby, Warbucks, Yoshi

33 Pax showed up for Ultimate under the Ting lights. 2 FNGs and several Kotters.

FNGs:

Mike Synnott; Olaf (Curling with Dauber, Ice, Frozen, Elsa!?!, Olaf!)

MJ Salamanca; Beer Pressure (Macho Nacho’s neighbor, Shredder EHed after a couple beers, Peer Pressure, Beer Pressure).

Warm Up:

Light mix of SSH, Good Mornings, HBs, IWs, SFAC, and Squated Morrocan Night Clubs.

The Workout:

Pax counted off by 4 and split into two teams. 1s and 2s on field 1 and 3s and 4s on field 2 for F3 style Ultimate Frisbee. Every time the frisbee dropped Pax knocked out an exercise; merkins, burpees, squats, star jumps. The scoring team called out the penalty exercise, which both teams partook.

Mary:

A couple more Good Mornings to stretch us out.

Announcements: 2nd F Panera, May Challange, Bed Builds.

T-Claps (Recognition): Lots of EC this morning & several Kotters (welcome back).

Prayer: Injured and sick Pax, our country, Pax leadership in the community, and a selfish request from YHC for God to fix the media!

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