Tag Archive for: Banana Seat

10 Years of BS

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YHC rolled into Cletus on June 12th solo while riding up on a mountain bike. I had no idea what I was getting myself into. The workout kicked my butt, but I loved it enough to keep coming back for 10 Years. A whole decade of my life I’ve been posting in the gloom. I’ve learned a lot and met a lot of cool dudes. YHC was ready to celebrate as this was day 4 of Throwback week from 2015 and the last original AO to Q. Here is how the PAX grew stronger together.

Warm Up run to upper lot with some agility
Willie Mayes Hayes
Red Bull Smurf Jacks
Slalom
Copperhead Merkins
Copperhead Squats

Two lines for indian run to lower parking lot.
7’s across the parking lot curb to curb
– Bear crawl to across and crawl bear back
– Absolutions and Turkish Getups were to exercises
Partner up
Brokeback dirkens – 4 rds (partners run opposite direction. when they meet, each does 10 reps of dirkens with feet on partners back)
Two lines for indian run back up to tennis courts

Partners again
Bullfrogs going across. Wheelbarrow if you cannot bullfrog. Go across both courts. Switch partners and come back.

Thunderstruck – SSH the entire song. Do a burpee every time you hear thunder. 36 total burpees.

Mary – Week 4 Core Challange
Only had time for 3 exercises: Capt. Thor’s 1:4, Banana Rolls, Freddy Mercury’s

COT
Announcements and Prayers – waited too long to post BB and forgot

It’s truly been a blessing having F3 in my life for a decade. A lot of men have come and gone but F3 continues to change lives. Thank you to each person that came out this week to help YHC celebrate 10 years of F3. I hope I’m still around Q’ing in 10 more.

God Bless,
BS Out!

Day 2 2015 Throwback Week – Possum Trot

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Day 2 of 2015 Throwback week truly felt like an OG workout. YHC pulled into the lot, planted the flag, hid the speaker on the court, then walked over to the larger than normal crowd. To my surprise there were 4-5 HIM that were at my first post and some other familiar faces I haven’t seen a quite a while. After pounding and greeting each PAX, it was 0530. The F3 mission statement took place along with the 5 core principles. Fram then decided to jog up so we could get our morning share of 5 burpees. Good thing we didn’t do these back in the day when Tardy would show up 2-3 mins into every workout. Here’s what happened at the Trot.

Warm Ups
We saluted New Mexico with follow the leader quick feet and slides on the tennis courts to start off then moseyed down to the concession stand area.
– Smurf Jacks
– Imperial Squat Walkers
– Bat Wings
– Slaloms

Wall Work
PAX found a spot on the small wall for dirkens and box jumps. Started with 10 each then 9 each all the way down to 1 each.

Jacob’s Ladder (another classic by New Mexico)
PAX lined up on the hill next to the baseball field. Back peddle up the hill, 3 star jumps, run down the hill, increasing burpees for each trip down. PAX did this 7 times.
Two lines for an Indian run back up to the tennis courts.

Tennic Courts
Each IR line stayed together for Chilly Broad Jumps across all four courts. PAX lined up about 2-3 feet apart in a chill-cut plank. Guy at the end broad jumps over each PAX legs until the end then gets in line. Repeat until we got to the fence.

Bearicides – PAX bear crawled to the end of the first court, ran back, perfomed 5 hand release merkins. Repeat to the end of second, third and yes all the way down to the fourth court.

Sally – PAX performed the squats while listening to Sally song. Quite a burner.

Mary – W2CC x15 IC
– Strict sit ups
– Side plank ups L
– Side plank ups R
– Reverse LBCs
– Mtn climber twist (touch knee to opposite elbow)

COT
Announcements: Paint the fence 2nd F, F3 Picnic, Rico’s soccer kids accomplishment
Prayers: All mainly unspoken

Great turnout today for this workout. It was such a surprise to see guys I worked out with for the first 5+ years in F3 all the time. Hope to see them more soon. Thanks for letting me lead such a strong group of HIM.
SYITG…

BS Out!

Day 1 2015 Throwback Week – Mutiny

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YHC has the privilege of leading the four original AO’s that were offered in 2015 when I first started this week. It will be a build up to my 10 year anniversary on Friday. We start out with Mutiny. YHC has completed maybe a hundred or more workouts at this AO throughout the years. Today we remembered one of my first posts here that was delivered by Brett Michaels…”The Michigan”. It was super tough back then and still can be today depending on how much you push yourself. Anyway, here is the workout we did.

Warm Ups
Mosey from upper circle down and around circle drive and back up.
– Good Mornings
– SSH
– Michael Phelps
– Frankensteins
– Plank Jacks

Clock Merkins – Rotating to each hour while in a plank position and performed the number of merkins for each hour. Ex. 3 merkins for 3 o’clock. When completed, it was 78 total merkins.

PAX moseyed up to the upper field for “The Michigan”
Ten 100 yd dashes – 2 M&H
Eight 80 yd dashes – 4 M&H
Six 60 yd dashes – 6 M&H
Four 40 yd dashes – 8 M&H
Two 20 yd dashes – 10 M&H
M&H = Merkins and 2X Hallelujahs
We built our speed over the progression of the dashes.

Next, we moseyed down to the parking spaces for Build-A-Bears.
Start at the end of the parking line, do a burpee, bear crawl the line to the curb, do a merkin on the curb, slide plank across the curb to the next line, do another merkin, crawl bear back down the line and perform another burpee. We did this 5 times total.

We then went to the tennis courts.
Balls to the Fence shoulder taps x10 IC then into Hallelujah wall sits x10 IC for 3 rds.

Mary
Core Challenge Wk 1 exercises X10 IC
– Sitting knee tucks
– Starfish crunch
– Exaggerated LSF
– American Hammers
– Superman’s

COT
Announcements: Paint the fence at Bass Lake on Friday. CSAUP coming this fall.
Prayers: Many unspoken, Fram’s FIL, YHC’s friend’s dad passed

PAX, Thanks for attending and it’s always an honor to lead. Until next time…

BS Out

Hump Day at the Trot

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Warm Up: 22 Counts of Side Straddle Hops, Imperial Walkers, Hillbillies, Windmills & Good Mornings

The Workout: Today’s workout was inspired by Hyrox, a high-intensity workout philosophy. 

Round 1: 

100 Weighted Squats 

80 Side Straddle Hops

60 Rut Rohs 

40 Freddy Mercurys

20 Bicep Curls

10 Burpees 

Run around the tennis court 

Round 2 

100 Side Straddle Hops

80 weighted Lunges

60 Close Grip Bench press

40 Hello Dollys

20 Tricep Extensions

10 Inch Worm Burpees 

Run around the tennis court 

Round 3 

100 Mountain Climbers 

80 Up and Over your Rock jumps

60 Merkins

40 Plank Jacks

20 Dips 

10 Broad Jump Burpees 

Mary: (None, No Time) 

Announcements: Memorial Murph coming up on May 26th, 7 am at Womble–Stovepipe will be your Q 

Prayer: Banana Seat- Prayers for friends who have lost family members

X-Ray- Pray for Brother that just got out of rehab, that he may stay on a better path

Breach- continued prayers for my Aunt, she is doing better but has a ways to go 

Absolutions! Oh My!

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FNGs: Welcome Hardhat! Named because a TBI in high-school and that he works in construction project management.

Warm Up: Side-straddle hops, daisy pickers, and a few stretches while the F3 Mission Statement, Core Values, and the FNG disclaimer was recited. (Penalty burpees were assessed when the initially called upon PAX hesitated when asked to recite the mission statement)

The Workout:

Round one consisted of partnering up for a core themed DORA consisting of Absolutions x100, Plank Jacks x200, and LBCs x300 with the alternate partner running 100ish meters then swapping out. 

Round two was a BLIMPS blitz with the PAX lining up on one side of the tennis courts and completing ascending reps of Burpees, Lunges, Imperial Walkers, Merkins, Plank Jacks, and Squats then sprinting to the opposite side of the tennis court and repeating with an additional rep. Ascended through 7 sets. 

Mary: Low-slow flutter and hello dolly

Prayer: PAX that are traveling and friends/family of PAX that are ill or going through challenging times. 

Form Friday

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FNGs: None

Warm Up: Form running and upper body stretching.
The Workout: Form Focus. Key points and technique on, Squat, Willie Mays Hays, Lunges, Standard Merlin, Diamond Merking, LBC, WW1. We modified Up some exercises.

Mary: No time

Announcements: Check Slack

T-Claps: (Recognition): Prayer: Injured, Banana Seat friend Jerry, FRAM gratitude and Guidance. 

Tadpoles chillin’ on the greenway

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FNGs: n/a Warm Up: n/a The Workout: Dodged heavy traffic by sticking to the sidewalks and discovered a new-ish sideway. It had hay (or straw) all over it, which make it feel special.
We meandered to McNugget’s neighborhood, coincidentally and he confidently led the way through the greenway. 
On the trail there was nice mumble chatter and we discovered tadpoles, having a pleasant swim in deep puddles.
https://www.strava.com/routes/3341120496174456750

Mary: n/a Announcements: 2nd F opportunities this Friday and Sunday. T-Claps (Recognition): n/a Prayer: Banana Seat’s mother recovering from quadruple bypass heart surgery, Full House’s Dad recovering from surgery.

Rap song for some laughs 🙂

This could be the start of BRR Training

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FNGs: not today.

Warm Up: Incorporated into the workout.

The Workout:  Leave Ting and head to the greenway in Arbor Creek.  Stops along the way for good mornings, arm circles, over head claps, seal claps, reverse lunge, squat.

At the greenway bridge we stopped and spent the remainder of our time on the hill that enters into Sunset Ridge.  Pax did 10 merkins and 10 IC LBCs then ran to the cul de sac for 10 star jumps.  Rinse and repeat.

On the return to Ting we stopped for additional reverse lunges, windmills and good mornings.

Finished up with the Pledge of Allegiance at the flag. 

Mary: she didn’t show up today!

Announcements: Couple of service opportunities this weekend –

  • HSFC gutter install and clean up.  
  • Travis Manion road clean up in FV.

T-Claps (Recognition): Banana Seat with his weighted vest this morning.  Pikachu, Vasoline and Gizmo with EC this morning.

Prayer:  Banana Seat’s mother had quadruple bypass last week.  Sick/injured PAX.

Popcorn and Movie

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FNGs: None

Warm Up: SSH, SFAC

The Workout:LED 15 min -Burpee / Side Crawl through the entrance dividers. Bear Crawl Squat Stack’ems up to 10 at every divider. BC then Merkin stack’em up to 10. Flip gone 15 min- Peoples Chair 10 count each PAX, BTTW 10 ct each PAX, 20 dips. Rinse and repeat 3x. FRAM 15 min – Stair Step ups, Fast feet, 1 jump squat per landing, bunny hop up, 1 JS per landing, Backward lunge up ramp, Bear Crawl downstairs, Crawl Bear upstairs , Lunge  Walk down ramp, repeat BC/CB on stairs.

 

Mary: Scissors IC for 2 min 

Announcements: Ruck Club Hwy Clean up, Q sheet, Man Night 3/2, 

T-Claps (Recognition): F3 men clown car and accountability, holding the F3 standard.

Prayer: BS mom recovering ,FRAM patience/Humbled at work.

Dumbo does Disney

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FNGs: none

Warm Up: SSH, short mosey to Community Center for Good Mornings, stretching, arm circles

The Workout: Abe for a solo ruck.

3 sets of balls to the wall and preachers chair behind the school.  Dips and irkins by the football field. Jack Webb next to the baseball field . Various core exercises between trips down to the Abyss. Mosey back to the flag for Pledge of Allegiance.

Mary: incorporated into last routine

Announcements: Q sheet needs attention

T-Claps (Recognition): 

Prayer: Abe’s heart condition, Best in Show recovery, Kosher’s Dad, Banana Seat’s mother, sick PAX

Thanks for the opportunity to lead!