Tag Archive for: Banana Seat

Valentine’s Day 11’s massacre

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PAX of 17 for EC and 28 for main event came out to experience a Valentine’s Day 11’s Massacre and pursue the coveted fritter.  #FrittersAin’tEasy

EC: Pablo, Lipstick, Banana Seat, Wiggly, Banana Seat, Straight Cash, Chips, Nemo, Pumpkin Spice, Yogurt, Lucky Charms, Particle Board, Emeril, Peeping Tom, Coal Ash, Pikachu

Warm Up: A quick jog around the soccer field.  Circled up at the flag: SSH IC x 20, IW IC x 15, HB IC x 15, Fazio Arm Circles IC 10 forward and 10 back, good mornings IC x 10

The Workout: PAX split into 7 groups of 4 and did an Indian run over to the high school main entrance.  2 rounds of 10 Merkins, Derkins and Dips while we waited for the 6 to arrive.  PAX remained in their Indian run groups and did 11’s on the road/hill that goes between the school entrance and Middle Creek Park Ave: Burpees at the bottom/Star Jumps at the top.  PAX then split into 2 groups to Indian run back to the flag for Mary.

Mary: Pikachu had the PAX do plank shoulder taps while the Q got is phone, Q resumed: LSF IC x 15, Freddie Mercury IC x 15, have a nice day

Announcements: Check FB and Slack, Meg Smile

Prayer: friend of banana seat with medical issues, Full House’s father, Shredder, Marriages, Unspoken prayers

Q Source “Preparedness”

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“Preparedness” qsource topic last week was key for me this morning.  Encourage everyone to check the source out on F3nation.com if you haven’t yet. It was great to lead you guys and welcome 28 men including 2- FNGs. Randy(China Grove) and Jeff Toke (Centerfold)

Warm Up:Jog around courts

20 ic SSH, 15 ic good morning, 10 each ic hillbilly  and imperial walkers, 10 gazing arm circle forward and reverse ic, 6” extended arm pulses ic
The Workout:count off and partner up. Each group grabbed a medium rock and met at end of lot

Alarms was the exercise of choice

A(arms) p1-curls/triceps p2 -bear crawl50yds Switch

L(legs) p1-goblet squats p2 -alternating lunges 50 yds Switch

A(abs) p1-wwII w/rock p2-peter Parker’s 20 IC Switch

R(run) p1- run around courts p2-sprint to end of lot and backward run to start. Switch

M(merkins) 20- paddy cake merkins, p1-20 diamond merkins p2- 20 wide merkins Switch

S(squats) p1-squats, p2- 5 shuffles , burpee 50 USA and back.  Switch

Mary: Fedex volunteered to take on Mary

lbcs, pickle pounders, homer to marge, low slow flutter, 6”, 45degree hold, 90 degree hold, American hammers, windmills, and 5 burpees oyo.

Announcements: new slack channels for triathlon s, rugged maniac(price increase Friday) run/bike/run event next week(Matt, Randy mentioned this but I don’t recall how to sign up, more details would be great if you talk to him)

take me care of the women in your life this Thursday. They may say they don’t want anything but don’t buy that!!!

Prayer:Shredder speedy and full recovery. Guidance in our marriages and relationships to keep them strong.

RESPECT to 50

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Another day in Paradise…City that is. 13 total PAX showed up to get stronger in a drizzling gloom this morning. We lost one about mid-workout due to some health concerns. Flag was planted, speaker was hidden, no FNG’s. Let the party begin!

Fartsack: ShamWow! (late scratch)
Double Fartsack: Crosby (EC + HC)

Warm up:
Run up to top parking area near tennis courts. Carioca, both sides.
Smurf Jacks x20 IC
Windmills x10 IC
Bat Wings x20 IC (4 sets)
Daisy Pickers x10 IC

The Thing:
Partner Up
Miyagi Merkins x20 (Always look eye) – head up for better form

Mosey over to parking spaces near restrooms
Wheelbarrow the parking lines with 5 merkins at each corner facing the same direction, switch partners, Rinse and Repeat

Mosey over to short wall at top of ramp
P1 – Box jumps x15
P2 – Monkey Humpers x15 IC

BTTW Beast Mode – shoulder taps on 1 & 2, vertical shoulder press on 3 & 4 x10 IC

Side step squats down the ramp. Sumo squat then tight squat alternating about 20 yds, lunge about 20 yds, then run to bottom of the ramp.

At the bottom of ramp. Contra burpees (add 1 merkin each rep) x10 (45 total merkins)

Ramp suicides. 4 cones. Run to 1st, run back, run to 2nd, run back, etc… squat hold for 6 when done at bottom

Mosey to lower parking area
Nipplers x10 IC
Right leg up nipplers x10 IC
Left leg up nipplers x10 IC
Hand release merkins x10 IC
All with no break, stay in plank
Mosey back to bball court

MARY: 6 mins 47 secs of Mary (Length of Paradise City song by GnR)

Start at the beat drop
Freddy Mercury x28 IC
Stop at first whistle blow

Start at singing
American hammers x15 IC
Stop at course

Start at guitar riff
Box Cutters x18 IC
End at course

Start at “So Run”
LBC’s x29 IC
End at drum roll

2 min warning, all IC double time, start at fast part
Homer to marge x20
LSF x20
Pickle pounders x20

Talked about RESPECT factor. Men that are over 50 doing in F3 should be an inspiration to the younger guys. For me to even think about doing F3 for another 10+ yrs and reach 50 would be a challenge. Use these men to lean on. They have been around the block a few more times and can share wisdom to all of us. Hats off to you guys!

Name-O-Rama

Announcements:
See FB and Slack today for updates, Fritter Foundation should have big induction this Friday (especially since M4L is paying)

Prayers:
Shredder should get results today, Crab Legs and those battling ALS, all of our marriages (V-Day this Thursday)

Thanks to Skidmark for accepting my Q request at PC. I hope everyone enjoyed the new stuff and the Mary session left you pumped up for the day. It’s great to see so many new PAX there. Blessed that I could lead this morning.

BS Out!

Strava Stalking

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13 men got stronger at U-Turn on Saturday morning. Aquaman couldn’t remember all the names so I did my best strava stalking to capture the Pax.

Warm Up: The usual I suppose
The Workout: Standard 5 mile loop with some modification
Mary:
Announcements:
Prayer:

Surf’s Up – Cletus 2-8-19

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Fresh off a week in Costa Rica, I (Yogurt) mimicked surfing in this arm-intensive workout.

Warm Up: Mosey around Hunt Center to front parking lot; SSH 25x; Arm circles 10f/10b; 5 burpees OYO

Mosey to tennis courts. Local surfers would stretch before hopping in the water. Leg stretches: Flat on back, knees up to 45 degrees, left ankle to right knee, gently pull left knee toward right shoulder, feel in the buttocks. Opposite side too.

Star stretch: flat on back, arms extended overhead, left knee up to 45 degrees, drop left knee over right, extend. Simultaneously, reach left arm out to left. From above, you are forming a plus sign. Opposite side too.

The Workout: Mosey to softball field, right field foul line. Got our bearings in the darkness with a quick wheelbarrow out to hula hoops. Switch partners and back.

Workout mimicked paddling out and surfing in. When paddling out, often you have to sprint. You must hammer to make it past the breakers and into the lineup.

Workout: Elevens with squats and Catalina wine chillers. On shore side, squats. Sprint to paddle out. While in the lineup, Catalina wine chillers. Catch a wave and ride it in! Rinse and repeat with Elevens as count.

Mosey to dirt parking lot to ride the tides. How many tides are in a day? Typically four–high, low, high, low

From greenway (low tide side), run to paved driveway (high tide side): 12 Merkins to represent high tide at 12 o’clock; run back down to greenway (low tide side), 6 Merkins to represent low tide at 6 o’clock. Rinse and repeat until we did a couple of days’ worth of tides.

Mary: Mosey to tennis courts. Ab work: Hammock without the hammock 20x; Superman arms to side 15x, arms overhead 15x. Pickle pounders 20x. Low slow flutter 20x. Box cutters 15x.
Announcements: Long a** run Saturday, see FB or Blue Hen for details

January Breathtaker: Over $1,000, tons of clothes, and workout participation for Healing Transitions

February Breathtaker: ALS. 2/9/19 Bid goes to “Men from Fuquay,” bidding $500 goes to Gump
Prayer: Shredder knee injury, Moby’s dad

Welcome FNG Edgar, who is now F3 E squared!

KG Style Dora

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Tired Eric Cartman GIF by South Park - Find & Share on GIPHY
Kenny’s Grave was nice a warm for a February morning. Some old faces showed up, always good to see those cotters. YHC had no clue what to do for today’s workout. Ended up having too much material so we will save that for another day of punishment. Anywhoo, if you weren’t there you missed a good one.

Warm up with a lap around the track
Butt kickers and high knees over to parking area near court.

Warm Ups:
Frankenstein’s x10 IC
Imperial Squat Walker x10 IC
Daisy Pickers x10 IC
Merkins x10 IC
Michael Phelps x10 IC

Main Event:
Partner up, grab 1 good sized rock of your choice per group. Mosey over to cones and ladders in back of parking lot.

P1 runs course of cones and ladders with 5 burpees at half way point, then runs other side of course back down. Facing field during round 1, then forward facing rds 2 and 3.
P2 performs exercise with the rock then switch once P1 returns
100 – WWII’s
200 – rut rows (back straight, looking up)
300 – curls (no swinging) R22 has a new curl style nearing the end.
Plank jacks AMRAP at the end of each exercise for the six before starting next round. Time was running short so YHC will save the second part of today’s beatdown for next week. John Cusack for those with rocks back to the pile and those empty handed did hallelujahs on the mosey.

Mary:
Australia Snow Angels (Superman) x10 IC
Exaggerated Freddy Mercury x15 IC
James Bond’s x10 IC 3 positions (tough one)
Windshield wipers x15 IC

Verse:
Do Not Worry
Matthew‬ ‭6:25-26‬ ‭
““Therefore I say to you, do not worry about your life, what you will eat or what you will drink; nor about your body, what you will put on. Is not life more than food and the body more than clothing? Look at the birds of the air, for they neither sow nor reap nor gather into barns; yet your heavenly Father feeds them. Are you not of more value than they?”

We did name-o-rama in reverse so the repeat was hospital name. Also, YHC chose the 6 (Wrangler) to tell about himself and how F3 has impacted him. Thanks for sharing!

Announcements:
See slack and FB

Prayers: Crab Legs, Shredder, Moby’s dad, death of church member of Banana Seat, DD’s family, unspoken

YHC was gassed at the end of today’s beatdown. I needed that challenge. Thanks to those that continue to support Kenny’s Grave. Q needed in two weeks to lead.

BS Out!

Mt. Kiliman Springs

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Warm Up: 5 Burpees OYO because we needed to get the blood flowing.  SSH x 25; calf and arm stretching, Monkey Humpers x10
The Workout: YHC gave no clear direction on what was about to happen and just asked the PAX to follow him.  Began Mosey to leave Ting Park. Stopped at Red light for Diamond Merkins x10, then continued with 65% up hill to Dominos. 10 Burpees OYO at Dominos while PAX came in.  Half Marathon Pace down Crossway to neighborhood Pool, Pickle Pounders x15.  Continued down Crossway with a 10k pace to next stop sign and prison yard squats x10.  First hill of crossway was spotted and YHC went over a few fundamentals of running up hills.  60% up first hill and squat hold for the six.  YHC then discussed technique for running down hills and we moseyed 70% downhill and then 50% up next hill and met at the top of creekvista.  Pax was then introduced to Mt. Kiliman Springs.  YHC gave direction to 60% downhill and 70% backup hill using the fundamentals we just discussed around running hills.  10 burpees OYO at the top.  Rinse and Repeat with 60%/70% flip flopped and pickle pounders x15 at top.  PAX then started a recovery run back towards Main St. with stopping points at the stop signs.  Pax was soon to discover we lost Nemo and a search party was released to “Find Nemo” Thanks Banana Seat, 187 and UTI for heading back.  Rest of PAX continued down Crossway back to Dominos and Squat hold for the six.  YHC then told PAX to 1K Pace down his favorite stretch in Holly Springs back to Ting Park.  Once at Ting we did a quick uphill to the Stadium and back to the lot for COT.

 

Was a pleasure leading you Strong Men this morning and I hope you all had as much fun as I did! Let’s go concur the day!

Announcements: Long ASS ATT run this Saturday
Prayer: Shredder (were pulling for you brother and hoping for no surgery), Our Brother Crablegs and all those battling ALS

Nutcracker Backblast 2/5/2019

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Pax of 16 for a Tonka toy workout

Pablo, Dawg Pound, Blue Hen, Particle Board, Cowboy, Banana Seat, Sandlot, Pac Man, Moby, Norm, Bigelo, Da Business, Nemo, Coal Ash

Flannigan and Breach on the Q

Warmup– Run around the parking lot and circle up for 22 counts of SSH, Imperial Walkers, Good Mornings and Hillbillies

Workout– Split into groups of 4 Group 1 takes the pain sticks and 3 of the 4 members perform pig on a stick around the parking lot. The 4th member carries a cinder block around the parking along with the group. The remaining groups are using cinder blocks to do jack webs, pain sticks to do wunderbras and the big tire and sledge to flip the tire and then hit it with the sledge. Repeat for 2 rounds all the way around.

Split up into 2 groups, ½ the pax goes up to the crosswalk in from of the school and the other ½ stays at the bottom. On go 1 group sprints up to the 2nd group and the sprint back down. Repeat for 4 cycles. Circle up for mary.

Mary- 22 Counts of LBC’s Homer to Marge 11 with right leg up 11 with left, Low slow flutter, and big boy sit-ups. Dawg Pound didn’t have enough so he led us through a very slow cadence count of 10 of pickle pounders to finish out the workout.

Announcements: Long Ass Att Run on Sat, Nemo is hosting a new AO starting on Monday..Ride the train. Check Slack or Facebook for details.

Prayers– Moby’s dad still having some issues pray for recovery. Shredder hurt his knee skiing on Sat, pray for a speedy recovery. Moby closed us out in prayer.

 

Fire Dept Fun

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PAX of 7 on this 20 degree brisk morning in the gloom. YHC wanted to switch things up a bit. Everyone stayed in their vehicles until 1 min to go taking advantage of the seat warmers. 5 PAX started and 2 joined soon after. Here’s the damage.

Mosey over to tennis courts
Warm up
SSH X50
5 burpees OYO due to late comers
Windmills x10 IC
Bat wings x20 each IC (forward arm circles, hold, Reverse, hold, seal claps, hold, overhead) This one gets the shoulders on fire.
Squat jumps x20

To downtown FV fire department
Indian Run with 5 merkins at back before running to front of line
– Stopping at rails for derkin ladder OTW. Upper rack, middle rack, lower rack 10 each.

Once we arrived to our destination we paused under the flag pole to say the pledge of allegiance. Fire Dept was quiet assuming everyone was cat napping.

Fire drill – circle up, chop/high knee, each pax calls “fire”. Drop, roll right, merkin, roll left, merkin, back up choppin.

Copperhead Sets (3 rds, x10 IC)
– Lunge
– Merkins
– Squats
– Dips

Mosey back Indian run with 3 burpees at end before advancing.

Mary
LSF x15 IC
Corkscrews x10 IC

Announcements
See FB and Slack, phone down challenge, WB runs

Prayers
Banana Seat mentioned a lady that attends our church battling cancer (Reba). Doctors announced yesterday the treatments are not working. Only short time remaining in her life. Life is a gift, remember to make each day meaningful and memorable.

Way to start the day men!

BS Out

Gump Again?

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PAX of 12 showed up for another beating from Gump this week. We toured beautiful downtown Varina.

Warm Up: A long Mosey to the storage building for some SSH, Good Mornings and Bear Crawl Ring of Fire with each PAX doing 10 Merkins in succession.

The Workout:

  • Mosey’d over to the downtown flag with Big Boy Step Ups, Dip, Irkins and Wall lunges
  • Mosey’d to the Furniture store wall for some ridiculous-looking Danielsons, High Jumps on the wall, Wall Merkins and Claps, Wall Crunches
  • Mosey’d to the Aviator Bottle Shop for BTTW, BTTW Mountain Climbers, Homer to Marge right and left on the wall, Windshield Wipers
  • Mosey’d to Aviator Taproom for Bridges with Duck Walks back, Plank Jacks and Crab Jacks
  • Mosey’d to the Breezeway for some Dirkins, Crucible Merkins, Wall Lunges, and Irkins

Mary: Around the Horn Mary for almost 10 minutes
Announcements: Q-Source after workout, 6-8pm No Phone Challenge
Prayer: Gump took us out.