Tag Archive for: Banana Seat

Sorry folks…Parks (field) closed!

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YHC was excited to be back in SW for an old school beat down at the happiest place on earth. There was a plan for the happiest place on turf but at 0529 was told field is closed. No worries…there’s a big @$$ parking lot we can use. Sprinkler came in at 0530 with two PAX in the tailgate. Warbucks about broke an ankle just getting out the truck. Our brother Crab Legs upon YHC’s request. It’s always great to see him out skiing the AO’s. No FNG’s so off we went.

Mosey to school lot since field were closed.
Agility around lot
Circle up for warm-a-Rama
Goofballs x15
Irish Potato pickers x10
Imperial Squat Walkers x10
ATM’s (alternating, tempo, standard) x10

Long @$$ 7’s
Morning wood
Double merkin burpees

Indian run to stairs
Bear crawl down then Al Gore
Hop up
Scout run complete lap with 5 diamond merkins
Repeat stairs
Hop down, bear crawl up

Back to lot
Belly sprints x4 (50%, 75, 90, 100)
Exercise after each sprint
– plank jacks, nipplers, groiners

Mary
The Big Sexy
– Homer to Marge
– Rosalita Wip
– Boss Tweeds
– Pickle pounders

No real announcements

Prayers for COVID always, Crab Legs, M4L needs a 3rd job for kids school.

It was awesome getting to hang with my brothers from another mother this morning. Thanks for showing and putting in strong work.

BS Out!

Bearly Curling to 777

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Mid-week YHC noticed that Cletus didn’t have a Q signed up so I took it. Always great to take the shot at Qing a no-nonsense bootcamp that doesn’t require any equipment or mileage minimums. Pretty chilly this morning – weather app said feels like of 11. I think we warmed up everything but our finger tips……

In the pre-blast thread there was some conversation about being light on the legs for the sake of long runs on Saturday – YHC put together something that looked light on the legs to me but the post-CoT chatter showed some disagreement. Oh well, I try.

FNGs:

None today – a shame.
Warm Up:

Mosey down to the end of the parking lot and circle up

SSH x20 IC

Good Morning x10 IC

Sir Fazio x10 fowards/backwards IC

Daisy pickers x10 IC

Goofball x10 IC
The Workout:

Mosey to  the middle parking lot/rock pile. Some grumbling when pax were told to pick up a rock – I promised that we wouldn’t hold onto it for very long.

I dropped one cone ~50ft down the parking lot and the other another 50ft down.

Pax dropped their rock at the starting end and did 7 Chillcut Plank Jacks IC. We then bearly curled (bear crawl pushing the rock out in front of you) to the middle cone where we stoped for 7 Merkins. Curl to the end for 7 squats and then we curled our way back to repeato. YHC challenged pax on the name of this setup and sadly no one knew it – Tripls 7s. We repeated with bearly curling for three total rounds and then ditched the rocks and completed the 7 rounds with a mosey in between.

We then moseyed to the center of the baseball fields for Preacher’s Chair – originally attempted a 10 count IC down the line but that seemed like a bit much so we modified to straight counts. Followed by 30xIC balls to the wall, then 30x IC preacher’s chair, then ascending testicals with 10x merkins flat, 10x at 45 degrees, and then 5x (or hold) handstand merkins at the top.

Mosey back to the flag/tennis court avoiding the ice along the way. We circled up with 6 minutes to go for Mary.
Mary:

Freddy Mercury x30 IC

Side plank – hold or crunches, x10 IC each side

Homer to Marge x10IC, x10IC each single leg – the mumble chatter got a bit intense….

Pickle Pounders x30 IC

LBCs x30 IC
Announcements:

Wear red on Friday – YHC gave a recap for why we do what we do at Wrightsville. 7x red shirts + 1x red toboggan (that’s a hat around here for all you transplants) meant 40 burpees. YHC was accompanied by most pax in attendance for these following CoT.
T-Claps (Recognition):

Everyone who posted in the cold this morning – if you can get through winter the rest of the year will be easy! Great #s all around the region this morning + a solid 2nd F at Panera following the beat downs.
Prayer:

Praises for many pax – Lipstick and his family, Katniss’ co-worker, Crab Legs for his inspiration. YHC took us out.

Bulbasaur, the best starter

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The last of YHC’s Pokemon Q’s was here and the best was saved for last – Bulbasaur, the grass starter. This was also YHC’s favorite starter and warranted what turned out to be the hardest workout.
FNGs:

None today – would have been a good one to flex on but c’est la vie.
Warm Up:

SSH x10 IC

Hip hinge x10 standard and x10 w/each foot forward

Daisy Pickers x10 IC

Sir Fazio x10 IC forwards and backwards
The Workout:

Tabata style – 60s on, 15s off

We built up to some complex movements:

Clean

Jerk

Clean & Jerk

Repeat those three three times through

Burpee

Single Arm Swing

Snatch

Burpee Snatch

Repeat those four three times through

Inspired by Dawgpound’s link in 1st F and combined with YHC’s desire to break down complex movements, we then broke down the Turkish Getup.

First 1/3 of the movement (lying prone to arm underneath)

Second 1/3 of the movement (from arm underneath to leg folded underneath)

Third 1/3 of the movement (from leg folded underneath to fully standing)

Full Turkish Getup

We repeated these all two times through and then did the full Turkish Getup for one more set.
Mary:

We were smoked – the Turkish Getups were brutal.

Yoga – downward dog, shoulder needle thread, forward fold, slow roll up
Announcements:

Wear Red on Friday – OurLegsForCrabLegs is back.
T-Claps (Recognition):

Skidmark for pushing us all to be better on OurLegsForCrabLegs and helping us remember why we do what we do.

Laettner, Cupid, Emeril, and Dawgpound for completing the Pokemon challenge. They earned their Poffins (aka muffins) – great work guys!
Prayer:

Our country, our pax to be the leaders and men that they are called to be.

Gettin’ it done at U-turn

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EC: Katniss, Vasoline and Full House for the old U-turn route

FNGs: none
Warm Up: SSH, IW, Daisy picker
The Workout: 12 PAX set out on the standard U-turn route, all about the business today and gettin’ it done.  Great work by all picking up the six, group stayed together well this morning.  Mumble chatter all around.  Great to see Banana Seat and Nemo back out!
Announcements: Christmas party, beer ruck
Prayer: 187 and M, ShamWow and M, guidance at work

Damn it feels good to be back at Cletus!

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16 long months have went by since YHC last led the PAX at Cletus. 5 HIM posted on this brisk morning for a tour of the grounds. YHC got in a two mile solo EC while seeing a few PAX out getting their run on. 0530 came and we got down to business.

Warm up down to lower lot (agility otw)
Red Bull smurf jacks x10 IC
Squatted Morracan night club x10 IC
Up/downs x10
Diamond merkins (on my down and up) 10
Frankenstein’s x10 IC

General Dan’s increasing merkins 1 to 10 in parking lot

Mosey to amp for box jumps, one leg dips, BTTW shoulder taps – 3 rds x15 each

Indian run to lat pull bars
Lat pulls and Bobby Hurley’s 3 rds x10 each

Indian run to walkway btwn fields
Broadjump burpees down
Hallelujah wall sits at booth x50IC

Scout run long way back with 2 Turkish get ups after 5 sec run out, then to tennis court

Chilly plank railroad along the fence
Bear crawl-a-cides 5 lines
Reg suicides

Mary
LBC’s x20
Pretzels x20 each side

Prayers for Florence job, those fighting cancer, COVID victims

It was a pleasure men.

BS Out!

Q less

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FNGs:None
Warm Up: SSH, good mornings, wind mills, fazio arm circles back and forward, overhead claps, seal claps, 10 merkins.
The Workout: pax’s split into 6 for mutiny and 3 at Red October. While mutiny did a popcorn Q Pots, Gump and I knocked out some upper body exercises with bell

30 curls, 15 each side lawn mower pulls, 30 rows, 15 each side press, 30 squats, 10 normal 10 diamond and 10 wide merkins, 30 triceps, 30 press.  Exercises were repeated at 20 per exercise.
Mary:the pax’s met up for Mary and each chose exercise as we went around circle. 20 LSF, 10 each side v ups, homer to marge, 5 burpees, heal taps, 10 x and o’s, 10 ex icon homer to marge 6in to 90 degree leg raises
Announcements: dec 5 breach is working on a rucking  surprise. Dec 12th frosty csaup. Mamas house still needs door to feed families for thanksgiving. Can donate cash on line as well
T-Claps (Recognition): Banana seat for taking the Q while in town for a day
Prayer: Frams co worker, safe travels, families and marriages during this time, 187 wife. Be thankful for what we have and don’t take for granted.

9/11 Tribute

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4 HIM decided to join YHC on a special 9/11 tribute workout that involve TRX bands. It was another schweaty morning and the park was full of walkers while we got swole. On this day, always remember those that perished and the hero’s that sacrificed their lives for others.

The Workout:
2001m run (1.25 mile)
During run stopped 4 times
Good Mornings
Windmills
Imperial Walkers/Hillbillies
Merkins

TRX
9 exercises 11 reps
Bi’s
Tri’s
Pikes
Squat jumps
Flys
High row
Low row
Merkin crunch
Twist pulls
Rinse and Repeat

110 lunge walking steps

Mary:
9×11
Pretzels
H2M
Leg lifts
Shoulder taps
Pickle pounders
Freddy Mercuries
6 inch hold 11 Ct x 4
LBC’s
Twin Tower lifts aka Heels to Heaven

Announcements:
BRR happening now, no mulch this weekend

Prayer:
BRR runners, 9/11 remembrance and families

Great work guys! TRX is no joke. Always a pleasure to lead.

BS out!

Never Have I Ever

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YHC raised his hand to fill in for Norm yesterday afternoon when he needed a substitute Q.  I was hoping to get a chance to Q this week but the Qsheet was pretty full for they days I wanted so I was in luck when he needed help.  I wanted to create my own BRR friendly workout which, evidently, is a confusing concept.  To me, BRR friendly is easy on the legs.  Gotta save them for later this week.  With that in mind I formed together a loose plan in my head and figured I’d sort the rest out as we went.

FNGs:

None today

Warm Up:

Quick lap around the track and then circled up for:

Good morning x10 IC

Windmill x10 IC

Daisy Picker x10 IC

Willie Mays Hayes x10 IC

Imperial Walkers x10 IC

Hillbilles x10 IC

The Workout:

Moseyed down to the first parking lot island and lined up.  The idea was to crab walk 4 spots, do an exercise, crab walk another 4 spots, another exercise, 4 more spots to the end, and another exercise.  Then we flipped over and bear crawled 4 spots, did an exercise, etc., etc.  Rinse and Repeat.   The exercises were:

Crab:

Crab Cakes x10 IC

Crab humpers x10 IC

Crab jacks x10 IC.  Fram was adamant that never in his life had he done these before.  Good thing he ruminated on it later or else we would have completely forgotten Name o Rama. “Never in my 42 years…hey, wait…”

Bear:

Shoulder taps x10 IC

Merkins x10

Nipplers x10 IC

 

After those two laps we went down to the rock pile, grabbed a rock, and circled up around the picnic tables for some upper body rock work.  With our own rocks first we did Curls for the Girls x10 IC then put the rocks down and did 10 Irkins.  Rotate one rock to the right and do triceps extension x10 IC and 10 dirkins.  Rotate again and 10 IC overhead presses and then 10 dips.  Next rock over got 10 bus drivers IC and another 10 dips.  Rotate and 10 chest presses on our six followed by 10 dirkins.   Last rotation was 10 trunk twists and 10 irkins.  Then we did the whole thing over again but this time rotated rocks to the left.

Once we got through two laps of that we partnered up and did two sets of 10 roman situps (hang off the end of the table, face down, holding the rock on your chest and “sitting” up using your back) with the rocks per partner.  After that we ran over to the playground to do 10 pullup OYO because we can do that again.  Once those were done we went up to the nameless brick building to do 10 count BTTW by each PAX.  Then off to the tennis courts

Mary:

LBC Circuit.  10 IC regular LBCs, 10 reverse, 10 with knees on the ground to the left, 10 with knees on the ground to the right.

LSF x10 IC

HAND

Announcements:

Hardy has another ninja competition today at Rock Solid Warrior.  Wish him luck.

Prayer:

Everyone running this weekend.  Unspoken.

 

Thanks for the opportunity to lead this morning gentlemen.  I hope you enjoyed it as much as I did.

 

010000

Taking on the Swarm

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So named because Bebop parked himself under the lamp during People’s Chair, and got swarmed with ant drones. It looked like that scarab scene in The Mummy, and also my worst nightmare.

FNGs: None

Warm Up: Warm-up lap, butt-kickers, high knees, Willy Mays Haze, Fazio Arm Circles, Michael Phelps, Side Straddle Hop

The Workout: THING 1: Mosey over to the FV Community Center for some rock push tug-of-war. Split up into two teams with a pair of rocks at one end of the parking lot. Team 1 performs an exercise then starts pushing the rock to the other end of the lot. Team 2 runs around the community center, and Team 1 stops in place once they’re back. Alternate, and Team 2 exercises and pushes the rock the other way. After a few rounds the team that made the most progress wins. We’ll dial this one in, since everyone made it to the other end before the other team got back. Exercises: Curls for the Girls, Overhead Tri’s, Ruh Rohs

THING 2: Peoples Choice. Start out with a set of exercises and a PAX eliminates the one they hated the most every round. Exercises: Burpees, Merkins, Lunges, Shoulder Taps, Monkey Humpers

THING 3: Peoples Chair with Bat Wings (Seal Claps, Overhead Claps, Fazio Arm Circles Forward and Reverse)

Mary: LBC, WW2, Rosalita, Homer to Marge, Have a Nice Day

Announcements: F3 Mission Statement recital, Norm’s F3 Anniversary, BRR this weekend

T-Claps (Recognition): Bebop and Banana Seat for coming out the next day after the Iron PAX Challenge at Possum Trot

Prayer: Boy George and his family travels, Bebop’s sister for a healthy pregnancy, Gamecock’s Daycare owner’s family loss

Normageddon it! > Part 1

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YHC has had the honor of being part of F3 for two years now and it is only fitting to celebrate with a week’s worth of Q’s (albeit somewhat disjointed).  This is just a small way to give something back to those who have given so much to me.

Thanks to all of you who have truly helped make this much “more than a workout” and created a great community of mutual encouragement and accountability. YHC is not only in the best physical shape I’ve been in since high school, but much healthier mentally and spiritually than when I started two years ago as well. Not to mention the great friendships that have been made along the way! Thanks for being there in the gloom and for the constant push. It is greatly needed and appreciated even more. Keep it up HIM!

FNGs: None
Warm Up:

  • Mosey around the lot for a tour of what was to come…
  • Recitation of the F3 Mission Statement (Aye!)
  • SSH x 24 IC
  • Daisy Pickers x 15 IC
  • Frankensteins x 15 IC
  • Windmills x 15 IC

The Workout:

We counted off by 3’s to form 3 different groups. Each group split up and ran to one of three stations to do an exercise that was listed on the sheet. When finished, we returned to “home base”, when the whole team was back we did 5 burpees, and proceeded to the next station. The round was complete when all PAX completed all 3 stations with burpees in between. We completed 4 rounds total but dropped the burpees in the last round due to time constraints.

Station 1 > Abs > each exercise = 20 count IC
Round 1 – LBC’s
Round 2 – Freedie Mercuries
Round 3 – Low Slow Flutter
Round 4 – American Hammers

Station 2 > Arms
Round 1 – Merkins x 20
Round 2 – Carolina Dry Docks x 20
Round 3 – Sir Fazio Arm Circles x 10 fwd/ 10 rev IC
Round 4 – Shoulder Taps x 20 IC

Station 3 > Legs
Round 1 – Squats x 20 IC
Round 2 – Lunges – alternating legs – x 20 IC
Round 3 – Star Jumps x 20
Round 4 – Apolo Ohno’s (Speed Skaters) x 20 IC

Mary:

Homer to Marge x 10 IC
Homer to Marge – right leg up – x 10 IC
Home to Marge – left leg up – x 10 IC

Announcements:

  • No Mulch this Sat.
  • BRR next weekend

T-Claps (Recognition):

  • 4 PAX did 2 mile EC – good work!

Prayer:

  • COVID
  • Kids in school
  • Dauber’s daughter is homesick @ Baylor

As always – it’s an honor to lead! Until next time…