Tag Archive for: Banana Seat

My name is… My name is… My name is… Chubby Dawgpound

/in /by

Before the workout I asked the pax what music they wanted. Rock workout playlist from Apple or my Eminem playlist for the Holly Springs Half. Eminem can really fire me up.

EC: Dawgpound, Emeril, Dumbo, Pikachu (I think he had a lite vest on), Lucky, Coal Ash, Shamwow
FNGs:  Does Midget count???
Warm Up:

Did a quick lap around the parking lot for it was a cold morning.  Then everyone grab there bell and we made our way to the playground.

Circled Up for the following:

Side Straddle Hops
Good Mornings
Fazio Arm Circles Forward and Reverse

The Workout:

Started things off with a couple of full body kettlebell exercises.

3 Rounds of:
30 Two Arm Swing
10 Thrusters Each Arm
5 Snatches Each Arm

Next we took a quick jog to the Pavillon to grab a spot at the wall.

5 Seconds Wall Sit
5 Seconds Wall Sit Right Leg up
5 Seconds Wall Sit
5 Seconds Wall Sit Left Leg up
10 Seconds Wall Sit

After the wall sit circuit it was time to get into some legs

2 Rounds of Single Arm Cleans and lunges.  This is an incremental exercise.  We start with doing 1 clean each arm then one lunge each leg.  We then increment from 1 to 5.  All the cleans are done first and after they are completed we move to the lunges.  I personally felt tired at this point.

Next we took another trip to the wall.

5 Seconds Wall Sit
5 Seconds Wall Sit Right Leg up
5 Seconds Wall Sit
5 Seconds Wall Sit Left Leg up
10 Seconds Wall Sit

We can back for another flow.  This one was a straight leg deadlift, clean, and clean squat.  We did two rounds of this flow with 10 reps.  During the second round I asked everyone to partner up.  I wanted us to get some work on the pull ups.  I am personally awful at pull ups and need to get better.

Each pax had two sets on the pulls ups.  I personally want to thank Lucky for pushing me here.  I need it.

Next I wanted to move into some chest/back exercises.  We started Bridge Alternating Chest Press.  The mumble chatter really picked up here.  I felt like the workout intensity was not hard enough at this point.  So we took another trip back to the wall.

This time was a bit different. We did two rounds of the following.

5 Seconds Wall Sit
10 Seconds Wall Sit Right Leg up
5 Seconds Wall Sit
10 Seconds Wall Sit Left Leg up
10 Seconds Wall Sit
Balls to the Wall
Lunge walk down the pavilion and back.

After this was completed we went back to the playground for Mary

Mary:

Midget Flow.  Only time for one pass.

Midget Love Handles
Midget Cookie Pouches
Midget Stand Ups (Mini Turkish Getups)

Announcements:
Frosty (Southwake CSAUP) December 7th
Christmas Party December 14th

T-Claps (Recognition):  Coal Ash, Dumbo, Emeril for finishing up the fritter this week.
Prayer:

Girl in Holly Springs that was hit by a car
Health for all pax

Tiger War

/in /by

It was  a brisk morning rolling into  TigerBlood with a good crowd ready to get after it.  After a quick check for FNG’s the PAX were off to get things under way.

FNGs: nope

Warm Up:

Ran along the side of the middle school towards the track for with some butt kickers, karaoke, and high knees along the way.  The PAX knocked out 2 laps around the track stopping along the way for SSH X 20, dips X20, Good Mornings X 20, Fazio Arm Circles X 20, Step up on bleachers X 20, and squat hold Moroccan night clubs X20.  Mosey behind the schools making our way to the far parking lot next to the elementary school.

The Workout:

War

The Pax paired up and 8 went to one side of the parking lot and the other 8 remained on one side of the lot.  The Q had prepared a special deck of cards for War, but realized when pulling the deck out that the wrong deck of cards was brought. There were some secret jokers in the other deck that will have to come out next time.Here is how the Game of F3 War went down…

Each group had half a deck of cards.  One person from each group took turns pulling a card.

Round 1:

  • Diamond – LBC
  • Hearts – SSH
  • Spades – Squat jumps
  • Clubs – Boat Canoes

The highest card was the winner and everyone had to do the exercise and amount of reps based on the card number.  Face cards were 10 and Ace was 11. The losing team had to do 1 burpee after the exercises were complete.  Both groups had to run down the parking lot to third light pole and back ready to pull the next card. Peak Week and the Q faced offed for a good ole’ fashioned duel going into double war.  Peak Week just lost and the penalty was 10 burpees for his team.

Round 2:

  • Diamond – little baby dips on the curbs
  • Hearts –  Star jumps
  • Spades –  merkins
  • Clubs –  SSH
  • Face Cards – run to the 1st island and back, run to the 1st light pole and back, run to the 2nd island and back

Same rules apply to round 2 but there wasn’t a run after each card was pulled unless it was a face card.  One good ole’ fashioned duel went down again with the Q, but this time was beat out and a 5 burpee penalty was applied.

With some mumble chatter about the definition of a boot camp and the amount of running the PAX finished WAR and assembled into two indian runs making their way back  to the parking lot for Mary.

Mary:

Six inch leg hold moving to twelve inch back to six inch up to twelve inch and into flutter kick.

Announcements:

SlideRule mentioned a shield challenge with four men drinking a beer together for the month of January.  He also mentioned starting a small group bible study  in the new year.  More details to follow.

Prayer:

Prayers were lifted for the family and friends of the 14 year old girl that was hit by a car in Holly Springs yesterday and lost her life. Prayers were also lifted for a friend of Banana Seat that died of a heart attack along with all unspoken prayers.

It is always good to get out and lead the group.  Watch out for the Joker in the future.

Everything else was spot on…

/in , /by

After circling up and discussing the routes, I see a few PAX make a quick stop at the shovel flag to tear off a few squares from the standard issue R4TJ tp roll. There was a lot of mumblechatter at CoT about the number of “pitstops” that were made along the various routes. Nothing like a good run to get the body flowing..

EC: Lipstick, Pikachu, Redenbacher, UTI

FNGs: None, probably went to TBD for an easy workout.

Warm Up: YHC totally butchered the first exercise and started counting off SSH without letting PAX know what the exercise was….everything else was spot on.

All exercises in cadence, 15 X SSH, 15 X Daisy Pickers and off we go.

The Workout:

A few weeks ago, UTI suggested we add a 3 mile option at R4TJ. We have had a good turnout and it is great to see some new faces coming out to get some miles in. Keep up the good work men!

3 Mile Route:

 

 

 

 

 

 

5 Mile Route:

 

 

 

 

 

Mary: I hear they do that at TBD if you are interested…

Announcements: Picnic this weekend, sign up to bring something. Fill up the Q sheet – it was mentioned that the F3 standard is that the number of times you post a week is the number of times you should be the site Q each month. Peer led workouts is one of the core principles of F3.

T-Claps (Recognition): Great to see some more new faces to take advantage of the 3 mile option! Good work and excellent choice raising your standard and challenging yourself with a tough run (and not taking the easy route at Womble this morning).

Prayer:  Bernie and his family, UTI’s co-worker battling cancer, Cape Fear PAX that recently passed, unspoken

YHC took us out.

Plenty of Options…

/in , /by

EC: Lipstick, Nemo, Redenbacher

FNGs: None

Warm Up: 10 x SSH and 10 x Daisy Pickers. Discussed the routes and headed out.

The Workout:  There was a 3 mile and 5 mile option today at R4TJ. The majority of the group ran the 5 mile route and a few PAX got some extra miles in as well. YHC  was glad to see some new faces to take advantage of the 3 mile option and I headed out with them. YHC had taken the necessary precautions prior to departing the house to ensure there was not a repeat of the DNA retention issue. I wore a red shirt though, just in case…

Mary: MIA

Announcements:  Family picnic October 12th. Check Slack and Facebook for details.

T-Claps (Recognition): Rut and Master Shake. Glad you came out for some miles and good work!

Prayer: Continued prayers for Bernie and his wife, Shredder, Crablegs, unspoken

YHC took us out. It was an honor to lead.

He Called You “Sir”!!!!!!

/in , /by

PAX: Promise Ring, Hump Day, Finkle, Sprinkler, Potts, Doc, Fonzie, LED, Slimer, H1N1, 16-Bit, Noah’s Ark, Banana Seat, UTI with breathtaker, Cha Ching, Modify, Venkman, FedEx

FNG: Hump Day

EC: H1N1

Warm Up: SSH x 25, High Knees x 15, Butt Kickers x 15, Mountain Climbers x 20, Fozie Arm Circles x 10 F & R, Half Burpees OYO

The Workout: Started at the first shelter with dips x 10, step up x 10 (first right leg then left leg), Derkins x 10 and skull crushers x 10. Rinse and repeat. Then we partnered up, grabbed some coupons (thanks LED and Fonzie) and moseyed over to the playground. While one partner did floor press, ground pounders, and goblet squats with the coupon, the other partner did either squat hold or plank hold, switch, then merkins, pull ups, and mosey across the field and back together for 10 count. We continued decreasing each rep count by 1 (10,9,8,7,6,5,4,3,2,1) but had to call it half way through in order to get to Mary.

Mary: American Hammer, Low Slow Flutter, LBC, Freddie Mercury, Plank Merkins, Pickle pounders

Announcements: UTI AO bid sheet ( all proceeds goes to this month charity), Carpex Odessey Oct. 5, F3 South Wake picnic Oct. 12, check FB and Slack
T-Claps (Recognition): UTI raising money for TMF, Hump Day
Prayer:Noah Arks wife, Banana Seat’s young neighbor who fell over a zip line and landed on her head, FedEx’s wife knee surgery

Mystery Route at R4TJ

/in , /by

EC: Full House, Nemo, Redenbacher, Skidmark, UTI

FNGs: Nope.

Warm Up: Mosey to the top of ramp at Ting. Circle up, 10 x SSH and 10 x Daisy Pickers. We went over the route and headed out.

The Workout: The original plan was to keep the HSHM theme but YHC modified the route and we headed up Main Street and turned left on Holly Springs Road, left into Jones Park and followed the Greenway until we reached Wellspring Drive, took a right on Arctic Ridge Way for a quick out and back, and then proceeded back to Ting (last few miles of HSHM route). The route ended up a little bit short so PAX scattered a little bit at Ting to round off the mileage. Circled back up for CoT.

Mary:  MIA

Announcements:

South Wake annual family picnic is Saturday October 12th from 11am until. Bring your M, bring your 2.0s, and bring some yard games.
Sign up sheet:
https://docs.google.com/spreadsheets/d/1wdWIZv-meI2jnoS8Kgl0g5fCiBk9lBbIyXsDGdXTyyc/edit?usp=sharing

T-Claps (Recognition): Master Shake! Great job this week and getting the miles in this morning!

Prayer: Shredder, Crablegs, unspoken

YHC took us out. It was an honor to lead.

9/11 Stair Climb

/in , /by

At 5:30 a.m. on Wednesday, Sept. 11, over 250 men gathered for the fourth annual 110-flight stair climb at Carter-Finley Stadium to honor the first responders who risked or lost their lives during the terrorist attack on the World Trade Center in 2001. South Wake represented well with almost 50 Pax posting.

FNGs: Welcome Side Piece, Smokey, and Swanson!

Warm Up: SSH x20, mountain climbers x20, good mornings x20

The Workout:

110+ flights of stairs.

What is Morning Wood?

/in , /by

Another humid but not so bad soupy morning for a workout. Mutiny had cars that just kept coming in. We had 18 total PAX. Two for EC arrived just before the workout started. (Norm and Martini) Planted Cupid’s flag but no Cupid. No FNG’s. 0530 so we blasted off like this.

Warm Up:
Lap for warm up with butt kickers and high knees then snake on hill. Circle up in middle of field

Up downs x10
Mtn climbers x20
Carolina dry docks x20
Sumo squat x20
Lower body stretches

The Workout:
Partner up with like speed
Catch me if you can with morning wood on track ~ 1 mile
P1 fast mosey P2 does morning wood on each arm, then chases down P1. Tag and switch exercises.
Switch from mosey to backwards run every other time you run
*A 4 year veteran asked “What is Morning Wood?” YHC quickly responded to see the exicon.*
– This is a Turkish Get-up without the Kettlebell. Laying flat on back with one arm raised sit up and then come up into a standing position. Added degree of difficulty = don’t use other hand to push yourself up! (A Turkish Get-up without a Kettlebell is aka A Turkish Get-up.)
YHC called recover then mosey to upper field.

Suicide merkin ladder – start at center field. Shuffle or carioca to right cone 3 merkins back to center field 3 merkins, then to left cone that’s further out 6 merkins back to center 6 merkins, right cone even further out, 9 back to center 9, left cone 12 center 12, right to end of field 15 back center 15. Cones will be spaced longer as you go.
Plank for the 6
10 big boy sit ups to catch our breath
Rinse and repeat with star jumps
10 BB sit ups

Burpee plank ladder
PAX plank about 3 feet from each other. HIM at the end hops up, jumps over next guy then performs a burpee. Continue this until you reach the end of ladder then return to plank. Each HIM goes twice.

(Rapid) Mary:
American hammer 20
Box cutter 20
Freddy Mercury 20
Heels to heaven 20
Dying cockroach 20
HAND

Announcements:
FB slack, CSAUP Odyssey, Norms departure

Prayer:
FedEx M for healing, Noah’s Ark M, Shredder’s dad passed away,Banana Seats uncle passed yesterday after battle with cancer, Crab Legs always, unspoken

Always great to be in the gloom. Most guys cannot fathom waking up this early. My M says she sees a big difference in the days that I do and don’t post. The days I do post always tend to bring more energy to the day and days I don’t post seem to be slothish (probably not a word). Anywho…I appreciate all the hard work each of you put in today and every time you post. Keep pushing that rock and if you need help pushing it, let somebody know. I’m sure someone will help you!

BS Out!

3 Years & 1 Onesie

/in /by

Solid crowd for YHC’s 3 year anniversary – clearly my warnings of no funny business did nothing to deter anyone from showing up.
After some speedy EC with Yogurt YHC donned the infamouse Pikachu onesie to make things really interesting. 0530 was here with no FNGs and we were off (our FNG showed up ~5 minutes into the workout).

EC: Pikachu, Yogurt, Skidmark, Dahmer, Aquaman, Redenbacher

FNGs: Sea Breeze

Warm Up:

Mosey to small tennis court and circle up

3x Burpees OYO
5x Burpees OYO since M4Life’s car clock needs to be fixed
SSH x 53 IC
Breakdancer x10 IC
Good Morning x10 IC
The Workout:

Stay on the tennis courts, partnering up (size matters, speed kinda matters)
Start at fence along long side of court, partner 1 does 10 partner carry fence squats, then wheel barrels the short way across the courts
Partner 2 repeats on the other side
Repeat counting down to 1 dropping by 3 each time. Can’t just do 1 so do 10 on the set of 1.

Mosey across street down hill to the well lit big hill in back
Partner 1 bear crawls to the top, does 10 derkins, crawl bears back down
Partner 2 does crab cakes until they’re back and then switch
Repeat with derkins going down 3 each time (7, 4, 10)

Mosey back across road all the way to pull up bars
Partner 1 does 10 pull ups
Partner 2 holds squat hold or helps partner if need be
Repeat with pull ups going down by 3 to 1….10 if pax can handle all that

Mosey back to tennis courts (big one this time) and line up along side line near fence.
Burpee broad jump across both courts to the other fence. Circle up for mary.
Mary:

LBC x20 IC
Plank hold for 3 minutes of fun:
1 minute of left hand up, left leg up, x10 crunches
1 minute of right hand up, right leg up, x10 crunches
1 minute of chill cut, pickle pounders, big boy pickle pounders
Announcements:

Great overview of Travis Manion Foundation by Breach and Lt. Dan.

New coffee spot for Fridays – Harvest Moon near Bass Lake Draft House/Lowe’s Food

T-Claps (Recognition):

Crab Legs for an inspirational summer
Prayer:

Crab Legs

Noah’s Ark & Michelle

Those impacted by 9/11

 

 

Always an honor and a priviledge men – thanks for making the last 3 years great. Can’t wait to see what the next 3 hold in store!

Nothing Too Crazy

/in /by

7 PAX showed up for a 75% healthy YHC first Q at The Nest. This place has all kinds of beat down opportunities. YHC arrived at 0515 to take a quick jog around to see what the PAX would work with. It looked good to me! 3 strong for EC (Cupid, H1N1, Frumunga)

Warm Up:
Big lap with some carioca
Seal jacks x25 IC
Good mornings x10 IC
Jump squat x20
Air presses x30 IC
Stretches for upper body

The Workout:
Mosey to wall on Academy
Side squat dips from top x15 each side
Box jumps x15
R&R decrease x10 each

Corner stairs – partner up
Stairbarrow increasing nipplers
– Nipplers at each step increasing reps on the way up in wheelbarrow position (45 reps total on each nipple…ouch)
Switch partners
R&R only 4 count at each stair

Ramp and stairs
Bear crawl & crawl bear the course that involve 5 sets of steps and two ramps for elevated shimmy’s
LBC’s for the six
Crab walk the first ramp and repeat
Reverse LBC’s for 6
Long mosey back

Mary:
Back to flag for Mary
Pretzel slow hold x10 then reg x10 each
Protractor
Hello dolly x10 IC
Australian snow angels x10 IC

Announcements:
911 stair climb, see FB/slack

T-Claps (Recognition):
Chickenhawk with an early wall fight but he won

Prayer:
Frumunga and Chickenhawk babies OTW
Finkle financial decisions
IR Pax

Cupid took us out

Some know I’ve been battling shoulder issues but PT and stretches are starting to help. Wasn’t trying to do anything too crazy today but Sprinkler made the comment after prayer that he would hated to see that one at 100%. All laughes from the guys. Definitely want to Q the Nest again soon with all it has to offer. Thanks so much for letting me lead!

BS Out