Tag Archive for: Banana Seat

Thanksgiving Convergence

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With Thanksgiving feasts on the horizon, 32 PAX wanted to make sure to start the day with a caloric deficit so they wouldn’t feel so bad about blowing it out of the water later in the day (or at least that’s how YHC felt).  With an hour long workout ahead of us and three mystery Q’s no one was quite sure what to expect.

FNGs: Welcome Captain Planet!

The Workout:

Pikachu started off the morning’s activities by announcing the first mystery Q, everyone’s favorite reason to have it burn when you pee, U.T.I.:

When did Thanksgiving become the holiday that just wouldn’t end!?  I thought I had made this amazing/awesome feast for everyone at R4TJ.  I just got this whole mess cleaned up. I knew there was some mumblechatter about the day of Thanksgiving.  Cletus 3x in 3 days, 3Qs at Tiger Blood or even flag football. It’s my fault, I shouldn’t have said anything…  I overheard the conversation and said “3 strikes is a Turkey in bowling” Apparently that was enough to ask me to set the table once again.  I do make a mean Turkey… but this is different… A CONVERGENCE!?!? I mean that could be HUGE – It’s the whole freaking extended family! At R4TJs Turkey Day, Chris (you remember – that guy that moves like lightning) assured me that there would be 2 other cooks in the kitchen but there was a catch…  He wouldn’t tell me who. I mean Emeril would be a big help but… you know… celebrity chef and all… Would he even show? I know he has a new gig something called “I’m On It!” – must be one of those Chef saves the day in a crappy restaurant reality things… I guess I would have to wait and find out.

I arrived promptly at start time.  There was talk of appetizers (about 3 miles of food was offered, just something light to get started but a bit more than typical) – I was planning on saving some room for dessert so I just showed up for the main course.  As you can imagine, it’s the holidays and with everything mostly shutdown there aren’t many options to get your fill. I counted 20 heads when I got there and more were filtering in from their appetizers. Final count was 32 as we gathered for the meal.

I was up first, the other 2 chefs were still unknown – probably still cooking up their best offerings.  I had prepared, had an idea, wanted to play on the bowling concept that got me into this mess in the first place.  Who am I kidding, bowling alley food for Thanksgiving!? Scrapped that and realized that I was the first course. I had to ease them into it.  It was a simple and recognizable offering, didn’t want to upset the pallet. Here is the recipe in case you liked it. Just keep in mind, as my friend Alan pointed out, you’ve got to let these ingredients rest a bit before you add the next one.  Otherwise your guests get a little cranky about the results…

  • 10 Burpees OYO – I didn’t plan to use this ingredient but Jaron (comic book character complex) and Florence insisted.
  • 30 SSH
  • 30 Frankensteins – I need to work on these, timing was a little off and Cousin BJ made sure I knew…
  • 30 Windmills
  • 30 LBCs

Big crew for dinner – I thought it would be best to split everyone up into 3 groups and seat them together.  Just more manageable – We split up in the front and made our way to where the first course would be served. There were Indians (aka native Americans) at the first Thanksgiving.  Theming the party is always fun and engaging your guests can really make the day memorable for everyone.

  • Indian Runs with 10 guests run to their table.

The main course was kind of a build your own.  Some basic ingredients were provided but guests were asked to push themselves and create a dish to remember.

  • 10 guests at each table, each group at a different end of the large oval-shaped venue
  • 1 to 5 social guests got to run the perimeter of the Oval as fast as they could, greeting the 20 that they weren’t seated with along the way.
  • The leftovers at the table got to focus on an ingredient of their choice while their friends were away being social.
    • My table did some American Hammers, Low Slow Flutters, Pickle Pounders, and I went out for some social time so I’m sure I missed something on the list.  Great work at the table – very delectable stuff.
    • There was a friendly new guy at our table too.  Talked a bunch! Glad to have that kind of energy at the celebration.

I know I started out griping about being asked to make another meal on short order but sometimes I think I just like to complain.  It’s always a pleasure to serve the family. Just as I was starting to really enjoy hosting, the 2nd Chef was tapping his tall glass of water (dude really enjoys some high quality H20) for everyone’s attention.  It was time for me to handover the apron.

Aquaman:

QIC Aquaman circled up the PAX and never let them go.  Today’s exercises were brought to you by the letters A, B, and S.  YHC can’t remember the exact specifics of everything we did but we started with protractors with the Q calling out the angle while PAX took turns calling out a 10-count all the way around the circle.  Rinse and repeat with LSF and then again while holding various plank positions (regular, chill cut, right arm up, etc.).  At Potts’ request we ended with Boat/Canoes with variations mixed in as well.  I’m sure I missed stuff but just know that everything was ab focused and there was a lot of mumble chatter regarding it.

Our third and final Q was none other than YHC himself, 16-bit:

Having received a text from Pikachu Wednesday morning about Qing the last 20 minutes of the workout didn’t leave YHC much time to plan.  I didn’t know how many people to expect but I did expect a fairly large group.  And I got that group.  I spent the night scouring the official exicon for new exercises that would accommodate a large group, took notes, allowed room for modification, and was satisfied.

Not yet breaking the previous Q’s circle the group started with Crowd Pleasers.  These consisted of an x:x ratio of merkins and groiners.  We started with 1:1 and worked our way up to 5:5 and then back down to 1:1.  These seemed to live up to their name and I look forward to incorporating them in to more workouts.

After this we moseyed around to the other side of the parking lot to make use of the curbs.  Admittedly things got a little messy here because the curbs weren’t equal and there was some confusion but I think, overall, it went well.  We started with inch worms.  Feet against the curb in full plank position PAX slowing inched their hands forward until they couldn’t reach any further and then inched their feet up until they were back in full plank postion.  Continue this until the other curb and then work back towards the other curb.

Next up was modified ascending curb crawls where we started with our feet on the curb and performed a derkin, bear crawled to the other curb and did another derkin. Bear crawl back to the originating curb to do 2 derkins, etc.  We did this until we did 3 and 3 because they sucked and it was hard.

The last exercise at the curbs were broken wheelbarrows.  PAX partnered up and wheelbarrowed from one curb to the other.  The broken part of it was that the partner holding the legs only held one leg.  Partners switched after they crossed the parking lot.  Each partner took two trips.  These also sucked.

Mosey back to the original circle location for our last exercise.  Someone thought it was time for Mary, but not quite yet.  The last exercise YHC had planned was a Circle Burp.  Per the exicon, everyone in the circle started chopping their feet while PAX around the circle called to do a burpee.  As fun as this sounded I don’t think anyone wanted to do 32 burpees so YHC modified and just called out when to do a burpee.  I don’t know how many we did but it wasn’t too many.  However, had I known I was going to get so much Jane Fonda related hate during Mary I might have just had us do burpees until time was out.

Mary:

Staying in our circle we started with Coolers.  These start as a side plank on your forearm and done IC.  On one we lifted our top leg up towards the sky, two brought it back down, three brought our top leg’s knee to our chest, and four took it back down.  10 each side.  Bring on all the Jane Fonda references.

Afterwards we went on to sleeping hillbillies and American Hammers.  I might have done more but honestly can’t find my notes or remember.  We ended with Happy Thanksgiving, aka Have a Nice Day.

Announcements:

Christmas party on the 14th, Frosty CSAUP on the 9th.

T-Claps (Recognition):

Aquaman and U.T.I.  for helping bring the pain in their own ways this morning.  I know, for myself, it was challenging planning a workout not knowing who else was Qing and what they were planning but it all came together nicely.  These guys did an outstanding job in helping everyone clear some waist line space for the impending feasts, especially Aquaman with all his gut busting ab exercises.

Prayer:

Our brother Wallaby is going through hard times right now, struggling with substance abuse.  He and his family could use our support so if you are able to help in any way I’m sure the family would appreciate it.  Hardy has the flu which is no fun ever but especially during a holiday.  Continued prayers as well for Quiver and his family.

 

I know I speak for my fellow Qs when I say that being chosen to have the opportunity to lead this workout was an immense honor.  I’m thankful for all of you on this day where we reflect on the blessings in our lives.  I count each and every one of you among them.

010000

Best L-E-F-T-O-V-E-R-S Ever!

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EC: Cupid, Katniss, Mookie, Pikachu, ShamWow, YHC.

Lots of anticipation in this workout: Who will take Yogurt’s place as site Q? Will Yogurt be able to stop cadence? Will there be dessert with these leftovers?

Warm Up: Long way to back of Hunt Center. SSH 50x. Started off LEFTOVERS with a round of Wings: Arm circles forward and back, hold ‘em; seal claps, hold ‘em; overhead claps, hold ‘em. OK, so I always forget to stop, so lots of laughs with the various counts. I think I nailed a few at 15!

The Workout:

L-E-F-T-O-V-E-R-S

L Lt. Dan ain’t got no legs. Squat plus lunge with each leg 10x x 2

E Everest over to the wooden steps. Lunge up two steps, full squat. Rinse and repeat

F Forest to Sea. You remember this one from CSAUP 2018. Bear crawl to middle of field, crab walk to end. Run back

T Tony Hawk Burpee. Burpee with 360 spin jump to finish. I think we were all stumbling to this one 10x, rinse and repeat other direction, just like Tony

O Outlaw. Recover on this one. Same as Boxcutter, but feet together. 10x clockwise, 10x counterclockwise

V Vacuum. Wheelbarrow out 10 steps, 5 derkins, backward wheelbarrow back to line. Rinse and repeat

E Empty wheelbarrow. Crab walk with partner holding legs. Up, back, switch, rinse, repeat

R Ranger Merkins together 20x, good form

S Surfer Merkin. What? Merkin with horizonal rolling 360 between. Yes, we got dirty!

Dessert: Needed more S, so we moseyed up to road behind Hunt Center for some SPRINTS!

Sprints to next light pole. Split PAX into two waves. Rinse and repeat 3x.

Mary: 6 minutes: Standard starting position 6 inch hold. Low slow flutter, box cutters, pickle pounders, more Out;aws, end with 1 minute 6-inch hold.

Announcements:

Time to turn my site Q over to PAX who is ready. When I offered Cletus to this PAX, he jumped on it, ready to lead. This PAX joined F3 in March 2019. Initial U-Turn runs were 10 min max pace over 3 miles. In the spring, remember him telling me he had a hard time getting over the fatigue at the 2-mile mark. Man, has he come a long way! Trained like crazy for HSHM and had a great finishing time. He’s grateful for all the supportive PAX along the way!

I’m proud to pass the turkey leg to Katniss!

Prayers: Our F3 brother struggling with addiction. Hardy (Florence’s son) has the flu, possibly spreading through family. Job (friend of Pikachu). Other spoken and unspoken.

With winter time coming up, keep eye out for PAX falling off workouts for whatever reason. Keep everyone engaged!

 

Thankful

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FNGs:none
Warm Up:Good mornings, arm stretches, fazio arm circles, ssh
The Workout:

T – The Wolverine 10 count

H- Howling monkeys atom the circle and 10 count at end

A- Aiken legs 20 jump squats, 20 lunges IC, 15 smurf jacks

N- no surrender 20 IC

K- king of hearts suicides. 3 sets

S- Stirkins stepuos and irkin

G- 20 Groiners

I- indian run to tennis court with last man doing 3 merkins

V- vacuum cleaners with 3 sermons at two locations

I- iron Hulk 1:4 ratio to 7

N- never cross dolly

G – growing pains

G- good day

Mary:none
Announcements: convergence tomorrow at 6:00am tiger blood, csaup dec 7th, Christmas party Dec 14th.  Leadership changes starting Jan 1st
T-Claps (Recognition): to the pax who came out and brought canned goods for Mamas House of Thrift.  Picture to follow but we’ll over 300 items.
Prayer:Quivers family, Hardy and sickness, Wallaby

Lipstick Delegation Tour Day 5

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EC: Lucky Charms, Skidmark, Pikachu, Banana Seat, Yosemite, YHC, Slide Rule
Warm Up: Lap around lot to loosen up the legs.

SSH x100 I mean what else would we start with?

Imperial Walkers x15

Delegation Tour continued at Crazy Ivan. YHC called out on the slack that we would be doing some Yoga, I believe the message was taken as a joke. At least 15 HIM’s showed up with bells in hand. YHC quickly sidelined Banana Seat and said “This is going to be a real delegation” YHC may have planted the seed on delegation the previous 4 days 🙂
The Workout: PAX split up for a Banana Seat Kettle Bell Beatdown (you had to be there to know what took place) and a Sarah Beth Yoga Session
Mary: Plank hold for final 4 minutes with various plank positions, including Pickle Pounders x25
Announcements: Check the Web
T-Claps (Recognition): Yosemite for completing his first Fritter. Banana Seat for the Lipstick Fritter and truly taking on the delegation Q!
Prayer: Quiver’s Family, Crab Legs, All those running HSHM tomorrow

*Dumbo and Slide Rule went out for a 4.5 mile run, as they didn’t think a real kettle bell workout would happen.

Lipstick Delegation Tour Day 4 – “Turning our bodies into Weapons”

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EC: Banana Seat, Yosemite, YHC  “Lipstick Fritter Bound for these Guys!”
Warm Up: Quick loop around Soccer fields and circle up in lot.

SSH x50

Daisy Pickers x15

FAC x10 Fwd/Rev

Overhead Claps x15

Seal Claps x15

Monkey Humpers x10

PAX was informed of Delegation Week Day 4 and today’s luck winner was M4L
The Workout: Mosey to the halfpipe hill. Crab Walk with feet first up the hill. Army crawl up the hill.

Indian Run over to Big lot for 10 Rounds with Tyson.  Burpees, Merkins, Squats, WW2 in the corners. I believe we did 4 rounds 10-7 🙂

Mosey over to the abyss. Bear Crawl Face Fwd down the stairs, SSH for the PAX to complete and recover on the jog backup. Repeat x2. Indian run back to lot

Mary: Pickle Pounders x25, Boat Canoes x20, American Hammers x10
Announcements: Frosty Dec 7.  F3 Southwake Holiday Party Dec 14, Please RSVP or just showup.  Oakwood 24hr with Frey Daddy Dec 21
T-Claps (Recognition): Grimmace for coming backout to the gloom after his debut at Ground Pounder
Prayer: Quiver’s Family, Crablegs. Yosemite’s church family for the passing of a young lady in a car wreck

Delegation Tour Day 3

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EC: Fromunga, Banana Seat, Yosemite, YHC
Warm Up: This is getting a little repetitive at this point…maybe tomorrow we don’t start with….. SSH x50? I guess you will have to show at Disney to find out 🙂

SSH x50

Smurf Jacks x25

Good Mornings x10

IW/Hill x15 Each

Merkins x10

YHC announced to the PAX Delegation Tour continues. A wise man once told me that any Pax should be able to Q on the spot at anytime, anywhere. That wise man was delegated 20 minutes of beatdown this morning – Double D!

The Workout:

Double D Mosey us over to the big hill by main st. for 11’s. Burbees at the bottom (increments starting at 1), Bear Crawl up, LBC x11 at the top and then crawl bear back down. Repeat until Burbees reached 7

Mosey over to the baseball diamond for up/down wheelbarrow merkins on the bleachers. DQ (Delegate Q) was notified he had 3 minutes left and we mosey to the parking lot for bear crawl 2 spaces, crab walk backwards to start and repeat until 8 spots.

YHC took back over and led the Pax to the Tennis Courts. We lined up long ways for suicides on the outside lines of the courts. We then grabbed some wall for BTTW shoulder taps x25, Peoples Chair. Repeat suicides and meet back at wall. BTTW Shoulder Taps x15, Peoples Chair Hallelujah x15, repeat 2x
Mary: (Copy Paste from yesterdays workout) Low Slow Flutters x25, American Hammers x20, LBC’s x20, Boat Canoes x25, Pickle Pounders x25
Announcements: Frosty CSAUP is Dec. 7 Shirt order by Midnight tonight. Holiday Party Dec 14, RSVP
T-Claps (Recognition): Sprinkles! After the workout we had some great fellowship at Stick Boy and I had the privelage of talking with Sprinkles. It took a while to EH this guy by Double D and 3rd Cousin but Big T-Claps for his commitment since showing up August 12th. Sprinkles has been committed to 6x a week! Hard work is paying off, he was crushing it out there today!
Prayer: Quiver and his family. We are here for you Quiver, we may not know what to say/do to help, but we are hear to listen and support you in any way we can brother.  Fromunga’s co-worker with Kidney Failure.

Enjoyed coming down to the Quay! If you don’t make the trip enough, it’s not a whole lot extra time to get there in the mornings from the HS workouts. The way home is a different story 🙂  Worth the trip HIM’s!

Veteran’s Day Kettle Bells

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Joined PAX from Mutiny for Veteran’s Day moment of silence; Pledge of Allegiance to the Flag

FNGs:  None

Warm Up:  Long jog around gym/swimming pool complex at a decent clip.  YHC lead warm up with the following exercises (11c):  Good mornings, Daisy Pickers, Don Quixotes, Imperial Walkers, Side straddle Hops

The Workout:  Split from Mutiny PAX, headed to picnic tables with kettle bells.  In honor of the Air Force, Marines, Navy and Army, each exercise was completed four times with 11 reps.  (No offense Coast Guardsmen).  Started on our 6 on top of the picnic table.  PAX completed tricep arm extensions and chest presses.  PAX moved to the front of the picnic table with bell and completed one arm rows while leaning over and holding on to the table.  Added kb squats, toe taps, planks with reaches to the kb in cadence.  Mosey to the wall for 4×11 counts of BTTW and People’s chair.  Back to picnic area and picked up kb in each hand, farmer’s carry up and down each picnic table alternating legs.  R & R while non-walking PAX held squat hold.  Next kb exercise was waiter’s carry with one kb with each PAX walking around the tables twice.  Swings and Figure 8s until we had PAX from Mutiny join us.  Gathered up for Mary.

Mary:  FedEx started us off with core exercises.  Each PAX called an exercise.  Number of reps varied from 10-25 depending on exercise.  Exercises included burpees (Cupid called himself out for being tardy), American hammers, LSF, pickle pounders, monkey humpers, box cutters, H2M, merkins (slow count with Doc leading the way), more exercises I simply forgot due to pain as I experienced some tightness in my lower back;  luckily YHC was last one so I called Have a Nice Day.

Announcements:  Frosty CSAUP, Holiday Party.  Please volunteer at HSHM if you are not running it!

T-Claps (Recognition):  All veterans.

Prayer:  Unspoken, veterans, first responders, family….thank you Norm for taking us out!

An honor to lead you men especially on this day.  – Dauber

People pay big bucks for this stuff

/in /by

YHC arrived at 0455 to set up the agility course on the courts. 0503 planted flag. 0507 no other cars pulling in for EC for off I go. Arrived back to a HC Deadbolt a long with M4L and Mookie making a visit to KG after a little smack talk. Hope they return soon. Here’s what we did.

FNGs: No Way

Warm Up:
Lap in parking lot with slides and carioca on parking lines

Circle Up
Air squared x25 IC
Plank jacks x25 IC
Carolina Dry Docks x20 IC
Sumo squats x25

The Workout:
Mosey to the rock pile.
Rocks – from ground up, curl, out, in, curl, tap ground x20 (2 rds)
Baby dips on curb
– leave rocks out for later

Mosey to courts
Agility course set up with ladders, cones, hula hoops on ground.
Two lines – 1 HIM runs the course while others do an exercise AMRAP until line is complete
4 rds – preachers seat with seal claps, WWII’s, nipplers/werkins, lunges/squat jumps

Back to rocks
Rock curls x25 slow IC
Skull crushers x25 slow IC
American hammers x20 IC
R&R

Mary:
Crab cakes x15 IC
XO’s x10
Hello Dolly x15
J-Lo’s x15

Announcements:
Frosty sign up, q sheet, Xmas party, Oakwood24

T-Claps (Recognition):
M4L, Mookie, Deadbolt making a visit to KG

Prayer:
Crab legs treatments, Cowboys co worker, sprinkler travels

Great job by all HIM! Until next time…

BS Out!

Did you see that mannequin?!?!?!

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EC: Nemo, Redenbacher, Yogurt, Warbucks, UTI, Lipstick, Skidmark showed up early but opted to stay in his truck

FNGs: Not this day

Warm Up:
SSH, Windmill, lunges, jump squats

The Workout:
Crossway! There was a 3 mile and 5 mile route. The 6 was picked up! There was also a really creepy mannequin in an open garage with a spotlight shining on it. Halloween’s over folks! Lots of good effort out there this morning by all.

Mary: Maybe next time.

Announcements:
Frosty CSAUP 12/7, Christmas party 12/14, Sign up to Q!,

T-Claps (Recognition):
The 3 mile crew! These guys have been killing it lately and are slowly turning into the 5 mile crew.

Prayer:
YHC’s family with baby being born Friday, Slide Rule on his test today, Cowboy’s employee who passed away unexpectedly

YHC took us out. It was a pleasure to lead this morning.

Rarin’ to Go!

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FNGs: none
Warm Up: SSH, butt kickers, high knees and Frankensteins.
The Workout: YHC attempted to wrangle everyone for warmup. After warmup and a haphazard name-o-rama, it was apparent people were rarin’ to go. So YHC released the reins and PAX were off. A few PAX were running 5/5+ and finishing back at Starbucks while others continued across 55, up Library Hill to Pace Yourself’s grand opening.
Mary: Mary who?
Announcements:
T-Claps (Recognition): Emeril and Dumbo for pushing YHC, everyone for circling back for the six. Thanks HIM.
Draper for going for 26 miles!
Prayer: