Banana Seat – Page 46 – F3 South Wake

Quiet Morning at Possum Trot

August 16, 2018/in Possum Trot /QIC: Farva
PAX: 187, Banana Seat, Cowboy, Dauber, DoubleD, Farva, Gump, LED, Modify, Noah's Ark, POTS, R22, Stovepipe, The Natural

Warm Up: Started with a quick jog around the parking lot. Circled up for 10 forward and 10 reverse Fozzio arm circles, followed by 10 cotton pickers. Then headed on the courts to finish up the warmup with an intro to the thang.

The Workout: a combination of 11s and suicides

Start against the fence for an explanation and demo. Do 11s in a progression moving down the courts and ALWAYS pick up the 6! As soon as everyone is done with the set of 11s we immediately start the next set. This resulted in the quietest workout I think that I’ve been too. Next to no mumble chatter was to be heard today.

Sets of 11s

1st – side straddle hops and imperial walkers both in cadence to the first line

2nd – criss cross jumps and diamond merkins to the second line

3rd – plank jacks and Bobby Hurley’s to the third line

4th squats and standard merkins to the 4th line

5th mountain climbers and American hammers to the 3rd line

Everyone hold BTTW on the fence for a 5 count down the line.

Mary: Alphabet soup in capital letters
Announcements: 5k this weekend, the Odyssey coming up in October
Prayer: a few requests mentioned followed by COT and ball of man.

U-Turn 8_11_18

August 13, 2018/in U Turn /QIC: Emeril
PAX: Banana Seat, Boy George, Emeril, Glamper, Gump, LED, M4L, Mookie, Pablo, Pikachu, Psi, Warbucks, Wrangler

Warm Up: We warmed up
The Workout: We ran. 5-6 miles
Mary: Stretched with some Yoga moves by M4L
Announcements: Can’t remember
Prayer: Can’t remember

Southwake, where an HC = No Show

August 5, 2018/in U Turn /QIC: Emeril
PAX: Banana Seat, Emeril, Kid Cracker, Lipstick, Mookie, Psi, Roger Roger, Slots, Wrangler

Warm Up:PAX of 9 making sweat angels at Paradise City today.

Fartsacks: Deadbolt, Midget for Life (verbal)

The Warmup – By Kid Cracker
Yoga/Stretches

The Workout:
5-6 miles circling back for the 6

Mary:
N/A

Announcements:
HC = Hard Commit. It’s your commitment to the guys working out in the morning and your commitment to yourself. Don’t use it lightly. If you say you’ll be there be there. All too often I’m seeing way too many Fartsacks from those throwing an HC on the board or when talking to fellow PAX. If you get injured or are sick then stay home but if you just don’t want to get up or drank too much the night before then hold yourself accountable and make it. Others are counting on you. If you’re sore from the day before who cares, just show up. Take it easier on the workout. You’ll feel better after. If the body says no but the mind says yes then listen to the mind for once. Soapbox rant over.

Prayer: Roger Roger took out us. Crablegs, Double D, Lucky, Roger Rogers grandfather

Cletus Mega beatdown

August 3, 2018/in Cletus /QIC: 187
PAX: 187, Banana Seat, Cowboy, Crosby, Da Business, Dauber, Deadbolt, Doc, Kid Cracker, Noah's Ark, OCR, Peeping Tom, Pikachu, Skidmark, Stovepipe, Wrangler

Warm Up: Jog and SSH
The Workout: Around the parking blocks/stops 3 times – timed exercise where as the count finishes, you bear crawl or plank shuffle to the next parking stop for the next exercise consisting of:

Plank Shuffle: Mountain Climbers, Derkins, Erkins, Shoulder Taps and Dips

Bear Crawl: Squats, Lunge Jumps, Monkey Humpers and Star Jumps

2 Sets of Catalina Wine Makers @ 15 and Pickle Pounders @15

Mary: Ab blast with LBC, Box Cutters, In and Out, Freddy Mercury, Nipplers, Pickle Pounders
Announcements: U Turn tomorrow, Ground Pounder
Prayer: CrabLegs, Fog Horn, Travelers and Military/First Responders

Loading Up the Animals 2×2 on the Ark

July 30, 2018/in Mutiny /QIC: Noahs Ark
PAX: Banana Seat, Crosby, Dauber, Farva, FedEx, Gump, LED, Lipsync, Noah's Ark, R22, Sea Horse, Stovepipe

VQ Noah’s Ark led them 2×2 before the rain came. 12 pax followed the lead.

Warm Up: Good mornings, cotton pickers, L arm/R arm stretches, LOR/ROL hamstring stretches, FOC, and SSH
The Workout: Ran lap around track to bleachers. All pax 10 count of erkins, derkins, dips , and step-ups. Mosey to 1st shelter for a 5 count typewriter on the brick x3. Mosey to rock pile to get medium size rock (unless you’re Lipsync and you favor Minnesota). John Cusak to the rear parking lot for bear bowling ( bear crawl pushing rock) to end of lot 4x stopping at each end for an exercise. 1.) 5 burpees, 2.) 10 lunges, 3.) 15 merkins, 4.) 20 squats. Front runners picking up the 6. With all in a line with rocks, 1st pax carries 5 gallon bucket filled with rocks to other side of lot and back while each pax takes turn calling a rock exercise until all have carried the bucket. Return rocks and then Indian run back to tennis courts with last guy carrying the bucket of rocks to the front. BTW with each pax crawling through the tunnel.

Mary: Freddie Mercury’s, Pickle pounders, LSF, box cutters, and American hammers.
Announcements:
Prayer: Double D, unspoken, those with injuries, and the men & women that have fought for our freedom to come together as we do.

Thank You

July 28, 2018/in U Turn /QIC: Skidmark
PAX: Banana Seat, Bernie, Boy George, Brexit, Buttjoint, Cowboy, Dawgpound, Emeril, Foghorn, Forceps, Hasselhoff, LED, Lipsync, Natty Ice, Pikachu, Psi, Sassy, Skidmark

A big thank for everyone posting at u-turn. 18 men posted this morning. Great numbers on Saturday mornings.

Warm Up: IW, Hillbillies, SSH, Good Mornings
The Workout: u-turn in reverse
Mary:
Announcements:
Prayer: foghorn

Which Way to the Gun Show?

July 28, 2018/in Crazy Ivan /QIC: Dauber
PAX: Banana Seat, Dauber, Dawgpound, FedEx, Gump, M4L, Mookie, Nemo, OCR

Warm Up: Jog around tennis courts; 20 SSH, 10 IW, 10 HB, 10 CP, 10 WM, leg and arm stretches, gate opens, Frankesteins
The Workout: It was Dauber’s 3rd Q of his Birthday Week; His first as a 50 year old. PAX were hungry for a beat down. The following kettlebell exercises were executed with 10 reps: swings, goblet squats, tricep curl, figure 8s + halo (L/R), bus driver, O/H presses; performed the following kettlebell exercises on our six: O/H press, Homer to Marge, Skull Crusher. John Cusack to the Amphitheater; 10 Step-ups (L + R) without bell, 10 Derkins,Erkins and Dips; More kettlebell work in the Amphitheater including: 10 counts of Curls for the girls, swings, Goblet squat, figure 8, halos, O/H press, Outward press, Bus driver, Rur-rows, Man-maker/merkins. Took our kettlebells for a walk around the tennis courts looking for a gun show. Each PAX called out various k-bell exercises during our trek including the Midget 4 Life Love handle bends, front curls, one arm curls, tricep curls, k-bell holds in front, O/H presses. As we approached a group of ladies working out under the shelter, Dauber yelled “NextExercise, Curls for the Girls!” We received a friendly welcome as we exchanged pleasantries during our saunter and then Dauber simply asked, “Which way to the Gun Show?” And flexed his arm pointing forward! PAX were entertained and kept exercising until they reached the parking lot whereby each PAX jumped rope 30X. PAX without jump rope executed merkins.
Mary: Dog pound wanted to surpass 25 burpees listening to “The Man”; Mission accomplished – 27 (at least). A ton of SSH were performed while waiting for the MAN.
Announcements: CSAUP-Sasquatch (learned the origination)
Prayer: Revisited Double D’s message from Mutiny, Shoulder Tap post, and Dauber talked about filling other’s buckets; M4L spoke about acts of kindness.

Truly honored to lead this group of guys! -Dauber (Q)

Kenny’s Grave Take 3

July 26, 2018/in Kennys Grave /QIC: Banana Seat
PAX: 16-bit, Banana Seat, Boy George, Buttwax, Darby, Farva, H1N1, Noah's Ark, Puddles, Wrangler, Yosef

Kenny’s Grave is on its third week from being dead. 11 men braved the 99% humidity for some cone work and hills. Even H1N1 showed up with his leg in a brace to do what he could. Way to be bro! Here’s how we sweat down south.

Warm Up:
Lap around track then over to court
SSH x20
Sun Gods x10 each, 6 rotations 60 total
Stretch upper body
Frog pulses x10 up and repeat
Good mornings x10

The Workout:
Court of Cones
Backside length of basketball court long line of 20 cones with variety of movements in a line. Sprint to corner. Slides at end, then back peddle length of court, slides at end then repeat more agility cone movements. 7 rounds

Jog to lighted parking area
Tuck Jumps x10
Wirkens x10
3 rds each

11’s on the hill
Jog down 10 star jumps
Backwards up the hill 1 dirkin
Repeat totaling 11 each time decreasing at bottom and increasing at top

Modify up hill if needed

Mary:
Box cutters x15
Four corners x15
Ball busters x15

Verse
““Judge not, and you shall not be judged. Condemn not, and you shall not be condemned. Forgive, and you will be forgiven.”
‭‭Luke‬ ‭6:37‬ ‭NKJV‬‬

Don’t be judge mental in our daily walk. It’s easy to do by the way someone may look, talk, what they drive and many other reasons. Let’s treat all people with respect because they are a soul and a person just like each of us.

Announcements: sausquach saturday, Wranglers baptism Sunday at Hope

Prayer: Crab Legs, Boy George wife, Banana Seats friend Kristina had a double mastectomy, H1N1 leg, unspoken

Great to lead again. Darby will have your Q next week. Stay strong!

BS out

Return of Stark

July 23, 2018/in Paradise City /QIC: Emeril
PAX: 187, Banana Seat, Breach, Buttjoint, Chips, Dawgpound, Deadbolt, Doc, Dumbo, Emeril, Hasselhoff, M4L, Mookie, Nemo, OCR, Patch, Peeping Tom, Pikachu, Roger Roger, Skidmark, Stark, UTI

PAX of 22 come out in the rain for the return of Stark and UTI’s 1 year Anniversary. Welcome FNG Dumbo

EC: Emeril, UTI, Mookie, Nemo, Peeping Tom, Deadbolt, Midget For Life, Skidmark, Pikachu, Banana Seat, Roger Roger

Fartsacks: Forceps

Excuse Lexicon Edition: I tweaked my knee during a workout with Pikachu last night. Needed to rest it.

The Warmup

Quick warmup jog

SSH x20, Windmills, Imperials Walkers, Hillbillies

½ mile job with warmps – Good Mornings, Windmills, Fazio Arm Circles, Stretches

The Workout:

6 Cones were set up about 10 yards apart. Stark instructed the Pax to bear crawl (round 1), lunge walk (round 2), Bunny Jump (round 3), Long jump (round 4) and partner wheelbarrow (round 5) to each cone and perform the exercise associated with that cone. In between sets Double Applesauce (2 column Indian Run – last PAX does 5 Merkins before running to the front of the line)

B.L.I.M.P.S

B- Burpees – Cone 1 x5 – Total = 25

L – Lunges – Cone 2 x10 – Total = 50

I – Imperial Walkers– Cone 3 x15 – Total = 75

M – Merkins– Cone 4 x20 – Total = 100

P – Plank Jacks– Cone 5 x25 – Total = 125

S – Squats– Cone 6 x30 – Total = 150

Mary:
x15 each LBC’s, x15 Low slow flutter, Homer to Marge x30 OYO

PRAYERS:

Crablegs

Announcements:
Lipstick virgin Q Friday @ Cletus

CSAUP in G-Vegas on Saturday

Possum Trot Circuit

July 22, 2018/in Possum Trot /QIC: Farva
PAX: Banana Seat, Butter Fingers, Cowboy, Crosby, Dauber, Dawgpound, DoubleD, Farva, Gump, Kid Cracker, LED, Noah's Ark, POTS, R22, Skidmark, Stovepipe, The Natural, Vespa

Warm Up: Started with a jog around the tennis courts, down to the baseball fields, and back to the parking lot where we circled up. Standard warmup of side straddle hops, imperial walkers, good mornings, forward and reverse arm circles, as well as some Michael Phelps.
The Workout: partner up (size doesn’t matter) and everyone grab a rock. Set the rocks up in two lines headed down the parking lot (set up for station 2 complete). Jog down to the wall and concession stand to demo station 3. Back up to the parking lot to begin.

The buy in is each partner runs around the parking lot doing 10 patty cake merkins when meeting on each side.

Station 1 – agility drill using lines in the parking lot

station 2 – proceed to rocks, one partner on each side and work your way through the 9 rock stations with whatever you choose without immediate repeats. Pax hold plank if there is a line behind the first rock.

station 3 – 1 partner does step ups or box jumps on the wall while the other bear crawls to the stand and back. Switch and repeat.

rinse and repeat stations 1-3 until time is called

Mary: consisted of pax calling out 10 rep exercises until time.
Announcements: Sasquatch, Benson launch this Saturday, Dauber will lead next week for a bday Q, Stovepipe will lead the following week.
Prayer: Closed in prayer to be better men, brothers, husbands, and leaders in our community. Also prayed for several requests mentioned including healing due to injuries and illnesses.

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