Tag Archive for: Banana Seat

Things got done and so did this backblast!

/in /by

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

    Billy Madison Visits To Be Determined

    /in /by

    EC: LED, Fanny Pack, Fonzie, Katniss, Maybelline, Redenbacher, Yogurt

    FNGs: Welcome (Wilson Robertson) Drum Circle! He went to App State and said it was a pretty groovy experience..  Thanks for bringing  him out Fonzie.

    YHC made my inaugural Q at TBD so I wanted to make sure PAX got their money worth on this fine Wednesday morning in the gloom.  Seven of us headed out for Extra Credit with great pick ups of the 6 along the way. Returned to the flag for about 10 more PAX ready to get after it. Fonzie let me know we had an FNG so I laid down the disclaimer and off we went.

    Warm Up:

    A quick mosey to the center of the ball diamonds and then circled up for:

    • Good Morning x 12
    • Windmills x 12
    • Frankenstein x 12
    • Spinal Rotations x 12

    We then took another quick mosey to the parking lot east of the soccer fields for the main event.

    The Workout:

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

    Inspired by Billy Madison’s journey through back through school, this routine involves a running loop and exercise per grade. Begin with a loop (to simulate the grade) followed by an exercise with 12 reps as the exam. This concludes 1st grade. Run the loop again, followed by the 1st grade exercise x 12 reps plus a new exercise x 12 reps. This concludes 2nd grade. Continue with the loop and adding an exercise each time until you’ve completed one loop and exercise combo for each of the 12 grades.

    First Grade

    • Star Jumps x 12

    Second Grade

    • Star Jumps x 12
    • Sumo Squats x 12

    Third Grade

    • Star Jumps x 12
    • Sumo Squats x 12
    • Carolina Dry Docks x 12

    Fourth Grade

    • Star Jumps x 12
    • Sumo Squats x 12
    • Carolina Dry Docks x 12
    • Merkins x 12

    Fifth Grade

    • Star Jumps x 12
    • Sumo Squats x 12
    • Carolina Dry Docks x 12
    • Merkins x 12
    • Chilcutt Peter Parkers x 12

    Sixth Grade

    • Star Jumps x 12
    • Sumo Squats x 12
    • Carolina Dry Docks x 12
    • Merkins x 12
    • Chilcutt Peter Parkers x 12
    • Chilly Jacks x 12

    Seventh Grade

    • Star Jumps x 12
    • Sumo Squats x 12
    • Carolina Dry Docks x 12
    • Merkins x 12
    • Chilcutt Peter Parkers x 12
    • Chilly Jacks x 12
    • Mountain Climbers x 12

    Eighth Grade

    • Star Jumps x 12
    • Sumo Squats x 12
    • Carolina Dry Docks x 12
    • Merkins x 12
    • Chilcutt Peter Parkers x 12
    • Chilly Jacks x 12
    • Mountain Climbers x 12
    • Pickle Pounders x 12

    Ninth Grade

    • Star Jumps x 12
    • Sumo Squats x 12
    • Carolina Dry Docks x 12
    • Merkins x 12
    • Chilcutt Peter Parkers x 12
    • Chilly Jacks x 12
    • Mountain Climbers x 12
    • Pickle Pounders x 12
    • LBC x 12

    Tenth Grade

    • Star Jumps x 12
    • Sumo Squats x 12
    • Carolina Dry Docks x 12
    • Merkins x 12
    • Chilcutt Peter Parkers x 12
    • Chilly Jacks x 12
    • Mountain Climbers x 12
    • Pickle Pounders x 12
    • LBC x 12
    • Freddy Mercury x 12

    Eleventh Grade

    • Star Jumps x 12
    • Sumo Squats x 12
    • Carolina Dry Docks x 12
    • Merkins x 12
    • Chilcutt Peter Parkers x 12
    • Chilly Jacks x 12
    • Mountain Climbers x 12
    • Pickle Pounders x 12
    • LBC x 12
    • Freddy Mercury x 12
    • Dying Cockroach x 12

    Twelfth Grade

    • Star Jumps x 12
    • Sumo Squats x 12
    • Carolina Dry Docks x 12
    • Merkins x 12
    • Chilcutt Peter Parkers x 12
    • Chilly Jacks x 12
    • Mountain Climbers x 12
    • Pickle Pounders x 12
    • LBC x 12
    • Freddy Mercury x 12
    • Dying Cockroach x 12
    • WW II x 12

    Mary:  We returned to the flag with enough time for 12 count low slow flutter. Have a nice day.

    Announcements: Check Slack and FB for information on the upcoming F3 picnic, bed build, and CSAUP.

    T-Claps (Recognition):

    Prayer: Unspoken. Sham Wow! Laettner

    YHC took us out. Always an honor to lead.

    Dirty Dozen at Prison Yard Thinking About Stirrups

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    FNGs: No, but welcome back kotter, Tim (Hoege?) a.k.a. Cream of Corn (originally from NE, named in SW 4 yrs ago)
    Warm Up:  Many PAX got their point and ran for two miles (~20 mins).  Dumbo missed us at 5:05 am and ran on his own; I overhead him saying waiting in the driveway for Pablo who never came out.  Hope Pablo is OK.  Circled up for the following exercises:  good am, SSH, daisy Pickers, Sir Fazios, seal claps, o/h claps, Mike Phelps…
    The Workout:  The warden brought many dumbbells ranging in weight from 15 lbs to 50 lbs.  An index card with a few exercises were written down as a suggestion (implied 10 reps) and dumbbells were spread out over the parking lot.  A 20 lb stretchy thing was added, as well as a cinder block and jump rope.  See pic for details of exercises.  The time keeper was  the 50 lb dumbbell.  Note this 50 pounder was either carried by itself or farmer’s carry (Two 50 lb dumbbells).  Some brave PAX tried the farmer’s carry including Warbucks, Cupid, Shredder…(apologies if I left out anyone).  PAX had to carry the 50 lb dumbbell around the parking lot.  While this was going on, PAX cranked out their respective exercises with their specific weight/tool/coupon.  If no tools were available, PAX were instructed to do core exercises.
    Mary:  Circled up for 6 inches, box cutters, and static stretches that included some work on the groin area.  Lots of mumble chatter about stirrups.  It was quite the visual.  Cream of Corn may not come back for another four years.
    Announcements:  JOCO CSAUP. Murph on Memorial Day, Bed builds, 5Ks coming up…
    T-Claps (Recognition):  PAX showing great effort today especially with the farmer’s carry
    Prayer:  Dumbo took us out – thank you!  Prayers for an infant born too early who gave joy to his family for a handful of weeks…..automatically gone to heaven; UNSPOKEN
    Thanks PAX for helping me load/unload my car this am.

    Honored to lead (Forgot to say the Pledge of Allegiance – thinking about the stirrups I guess).  -Dauber

     

    10 Pointers at Mutiny

    /in /by

    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

    /in /by

    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

    /in /by

    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

    /in /by

    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

    /in /by

    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

    /in /by

    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

    /in /by

    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