Banana Seat – Page 21 – F3 South Wake

Stack’ems and Slides…upside down

July 13, 2020/in Mutiny /QIC: Banana Seat
PAX: Banana Seat, Florence, Fram, Gamecock, Gump, Hardy, Noah's Ark, Norm, Sprinkler

9 PAX and a glowing dog showed for Mutiny. The 4 A.M. storm left the weather feeling nice for about 10 mins. No Red October today so all the PAX got BS. Thoughts of going back home were expressed but the pax held strong. Missing a lot of the regulars today. Here is what we did.

Warm Up:
Lap around track
Air squared x20 IC
Mtn Climbers x20 IC
Good mornings x10 IC
Willy Mays Hayes x10 IC
Then out to main road

The Workout:
Indian run down to gas station
Stack’ems up the hill
1 – 5 burpees
2 – 10 squat jumps
3 – 15 merkins
4 – 20 alternating lunges
5 – 25 plank jacks
Run to top, do #1. Run back down, do #1.
Run to top, do #2. Run back down, do 1 and 2.
Etc…
Indian run back

Tennis court
BTTW shuffle with shoulder taps
– shuffle to right, 5 taps each side, shuffle left, 5 taps
– Fence sit hallelujahs x10
– Rinse and repeat

Mary:
Freddy Mercury arms crossed x15 IC
Side raises x10 each
American Hammer x15 IC
Pretzel x10 IC each
Superman x10 on Q up/down

Announcements:
FV Ruck event coming this Fall
SW swap week in the works

T-Claps (Recognition):
Fram with EC

Prayer: Clays family
Gamecocks niece out of nicu
Norms unit has covid guy on life support

Strong work today men! Appreciate the lead.

BS Out

Okay, so we’re doin’ this…

July 12, 2020/in NeedMore Ruck /QIC: Quiver
PAX: Banana Seat, Breach, Deuce, LED, Oboe, Quiver, Sprinkler

Told Sprinkler I would take care of the pre-blast, rolled up to 3 pax in the parking lot when I got there and 4 more showed up and we rolled of a little slow to let breach catch up with us.

FNGs: none
Warm Up: none
The Workout: Ruck the Red, Blue, and Yellow Trails at the AO
Mary: Not today
Announcements: New AO Opening Tomorrow Banks Road Elementary, Mulch Continues
T-Claps (Recognition): Those who Received breathtaker shirts.
Prayer: Our Country, First responders, and frontline workers.

NMS: If you have not been out for this AO on Sunday, I recommend it, we had a lot 2nd F/mumble chatter during the workout. You don’t need a rucksack just something with weight in it, or if you are injured, feel free to walk with us without any extra weight.

LipSync’s 4-year anniversary Q at the location where it all started

June 25, 2020/in Kennys Grave /QIC: LipSync
PAX: Banana Seat, Boy George, Dauber, Finkle, Gamecock, Gump, Lipsync, Modify, Noah's Ark, Norm, Quiver, Yosemite

AO: Kenny’s Grave

Date: 25-June-20

Warm Up

Run to rock pile and grab a rock
Circle up for Warm-up: Side straddle hop, good mornings, Frankenstein’s, imperial walkers, Hill Billies and seal and overhead claps

The Workout – My Greatest (aka: favorite exercises)

Barely curling across parking lot
Hit the greenway with John Cusack’s
Two rotations of squat hold Indian runs with rock
Curls for the girls with running lap around the group as the time keeper
Rocks spaced out along greenway with alternating bear crawls and crabwalks
Jack webs in grass next to baseball field
Wonder bras at bathrooms
Return walks and jog to Mary

Mary

LBCs, Freddie Mercurys, box cutters and have a nice day

Announcements

Still openings for mulch spreading this Saturday
We need more HIMs to step up to Q. Our Q sheets should be filled out 3 weeks instead of looking for Qers each week.

Prayer Request

Our Country
First responders and hospital workers
Gamecock’s 2.0 due this November
Traveling mercies during the summer break

Helping Fumunga Lose The Vacation 15 lbs

June 23, 2020/in The Nest /QIC: Fumunga
PAX: Banana Seat, Butter Milk, Finkle, Fumunga, Gamecock, Norm, Yosemite

PAX: Fumunga, Gamecock, Banana Seat, Yosemite, Finkle, Norm, Buttermilk

7 PAX met in the Nest with ~98% Humidity with no mosey in sight.

Warm Up: 2 Laps around the Parking Lot with dynamic stretching.

The Workout: 25 Seconds on; 5 Second Rests

Round 1: Bobby Hurley’s, Deconstructed Lower Burpees, Side Shuffles, Goofballs, High Jump Knee Tucks; Repeat 4 times

Round 2: 180 Squat Jumps, Mountain Climbers, Switch Lunges, Crap Kicks, Full Burpees; Repeat 4 times

Round 3: Straight through Round 1 and Round 2

Mary: 25 seconds on, 5 second rest
Rising Flutter Kicks, Rockers, Toe Touches, Heel Taps, WWI, Slow Scissors, Freddy Mercury’s, WWI

Announcements: Mulch, 10 Year F3, Emphasized Pikachu’s Announcements on Slack

Prayer: Those that have recently lost love ones, Gamecock’s 2.0 due in November, Fumanga and his M.

Foggy U-turn

June 20, 2020/in U Turn /QIC: Full House
PAX: 187, Alpine, Aquaman, Banana Seat, Bernie, Bulls Eye, Cruise, Cupid, Elton, Emeril, Full House, H1N1, Mookie, Mr. Woodchuck, Oboe, Pablo, Pikachu, Redenbacher, ShamWow!, Vasoline

FNGs: none
Warm Up: Good morning, SSH x 20, Merkins x 20, IW’s x 10, Hillibillies x 10, various stretching
The Workout: PAX of 20 for 5+ miles this Saturday morning through the fog. Numerous PAX picking up the 6 along the way, nice work!
Mary: none
Announcements: sign up for mulch at Bass Lake
T-Claps (Recognition):
Prayer: Martini, Skidmark and M healthy baby and for Natty Ice’s M.

Disappearing T-Back at R4TJ

June 17, 2020/in Running 4 the John /QIC: Redenbacher
PAX: Banana Seat, Coal Ash, Cupid, Dawgpound, Emeril, Katniss, McNugget, Pikachu, Redenbacher

EC: Banana Seat, Cupid, Dawgpound, Emeril, McNugget, Pikachu, Redenbacher

Noticeable abscences: Dumbo and Mookie

FNGs: Not today

Warm Up: YHC felt like I cheated the PAX last week so we started off with 10 X SSH and 10 X Frankenstein IC

The Workout:

Mary: MIA

Announcements: Check Slack and FB

T-Claps (Recognition): All PAX for picking up the 6 today. Pikachu and Cupid for the push up the hills for YHC.

Prayer: Pablo, Particle Board, Rainmaker, Cupid, Martini. Coal Ash’s Grandma, Skidmark and his family with their new baby today, unspoken.

YHC took us out. Thank you for the opportunity to lead.

Bounds & Strides

June 15, 2020/in Paradise City /QIC: Pikachu
PAX: Banana Seat, Buford, Dawgpound, Dumbo, Elton, Emeril, Full House, Lucky Charms, Natty Ice, Pablo, Pikachu, Roger Roger, Snap

FNGs:

Nope.
Warm Up:

Warm up lap with SSH x20 IC, 5x burpees, 10x Daisy Pickers IC, 10x Merkins, and 10x Frankensteins.

The Workout:

We moseyed over to the large parking lot where YHC lead the group through a lap with some cone markings. Pax did an exercise of their choosing x10 in the far corner from the cones – exercises repeated each lap.

After the first lap the next three laps had pax bounding through the first half of the cone runway. The following three laps were counterclockwise and had pax striding through the entire length of the cone runway.

Pax took a cooldown around the course and then met at the bottom of the road coming off the ramp. After a squat hold it was a jailbreak to the basketball court via the road.

Mary:

We circled up on the courts for a little yoga – runner’s pose and pidgeon pose.

Announcements:

RUNE

T-Claps (Recognition):
Prayer:

Dirty 30

June 5, 2020/in AO Post, Cletus /QIC: Pikachu
PAX: 16-bit, 187, Abe, Banana Seat, Boy George, Cupid, Doc, Dumbo, Florence, Full House, Katniss, Lipsync, Moped, Oboe, Pablo, Pikachu, Skidmark, Tetanus, The Natural

After a few weeks of 29.9’s during CoT, YHC’s 30th birthday (and the loss of hate status) was finally here. 19 pax and 1 pup came out to help celebrate with a beatdown.

FNGs:

None today.
Warm Up:

Mosey across to the old Ivan parking lot.

SSH x30 IC

Sir Fazio x15 forward x15 backward

Imperial Walkers x15 IC

Hillbillies x15 IC

Mosey down to end of the parking lot (towards the pond)
The Workout:

5x Burpees at the end of the lot

Crab walk halfway up the lot

30x of an exercise of the sheet

Mosey to end

5x Turkish getups

Bear crawl halfway down

30x of an exercise on the other sheet

Mosey to end

Sheet exercises were Merkins, Diamond Merkins, Wide Merkins, Carolina Dry Docks, Shoulder Taps IC, and Merkins for the first sheet. For the second they were Jump squats, alternating reverse lunges, side straddle hop, squats, alternating lunges, and jump squats.

We removed the bear crawl and crab walk for the last two rounds because we were running out of time.
Mary:

Sadly we ran out of time to close out with a song, so we settled for 30x Low Slow Flutter IC and 30x LBCs IC.
Announcements:

Rune continues – next week is team Skidmark’s rest week.

U-Turn and Disney are looking for site Q’s. Step up and lead!

2nd F after Cletus – thanks Skidmark & Banana Seat for the coffee and donuts!
Prayer:

Pablo, Particle Board, and Rain Maker’s mom passed recently. Check Slack 3rd F for arrangement details.

Martini’s mom.

Full House’s wife’s uncle and former colleague passed this week.

Hardy has four staples in his head from a ninja training accident. Florence’s friend Alex continues to recover.

An honor to lead this morning men – thank you for the encouragement and accountability for another year!

A Proper Backblast

June 3, 2020/in AO Post, Running 4 the John /QIC: Skidmark
PAX: Banana Seat, Boy George, Cupid, Dawgpound, Dumbo, Emeril, Full House, McNugget, Pikachu, Skidmark

10 Pax presented themselves this fine morning to exercise the mind, body, and spirit. Joyful comradery and scholarly conversation was abundant this morning as Pax navigated along the route honoring Ursa Major. Members of the organization supported and encouraged each other the route. The conversations, while scholarly and thought provoking, also allowed for debate. We concluded with a trust circle that gave gentlemen the opportunity to share their feelings in safe and secure place empowered by fellow men. We enjoyed tea at Starbucks at the conclusion.

EC: Emeril, Banana Seat, Cupid, Full House, Pikachu, Skidmark

FNGs: Unfortunately no
Warm-up: Calisthenics: Mountain People, Regal Wayfarers, Appendage circles, Mountain ascenders
The Workout: Ursa Major 5.2 miles
Mary: Yoga
Announcements: Rune
T-Claps (Recognition): Full House just pushing through
Prayer: McKeon family, Full House’s wife’s uncle, Martini’s mom

Back to avg numbers at the U!

June 1, 2020/in U Turn /QIC: ShamWow
PAX: Alpine, Aquaman, Banana Seat, Bulls Eye, Cowboy, Dauber, Dawgpound, Dumbo, Emeril, Fanny Pack, Fonzie, Forceps, Katniss, LED, Martini, McNugget, Nemo, Norm, ShamWow!, Skidmark, Vasoline

FNGs: NOPE
Warm Up: Quick mosey, the usual – SSH, Frankenstein, Good Morning, Daisy Pickers
The Workout: Standard U-Turn route, there had to be at least 15 of the 21 present make the first 6-pick up. Amazing site to be seen!
Mary: Not a chance
Announcements: RUNE!
T-Claps (Recognition): 4 Mile EC Crew! @Vasoline @Alpine @Skidmark @Aquaman @Bullseye @ShamWow!
Prayer: Martini’s Mother, Pablo’s Mother, Unspoken – @Aquaman took us out

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