Tag Archive for: Banana Seat

You Chose Poorly

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11 HIM swung some bells today. YHC brought back some ska hits to keep the tempo moving us. It was a moist one. Some PAX may have chose poorly for a bell to travel with but they pushed through the pain.

WU’s
Good mornings
SSHs
Willie Mayes Hayes
Carolina Dry Docks (slow IC)

12 exercises 3 rds each (15, 12, 10 reps)
3 groups

1 – goblet squat
2 – swings IC
3 – single arm chest press (R arm)
4 – single arm chest press (L arm)
Mosey to playground with traveling curls
5 – bent over rows R
6 – bent over rows L
7 – lunge pulse bell w touch knee R
8 – lunge pulse bell w touch knee L
Mosey to shelter with traveling tris
9 – halos rotate directions (L&R count 1)
10 – pull through merkins (both sides 1)
11 – cross body snatch R
12 – cross body snatch L
Mosey to courts with John Cusaks.

Join Cletus for Mary
Mary almost didn’t happen as Forceps started name-a-rama with 5 mins left. Once that was over YHC saw we had almost 3 mins left.
American Hammers x22
LSF x22
50 sec chillcut plank hood for Forceps respect bday Q

Announcements on slack
Prayers – BS church member lost life to pneumonia mid 30’s lady named Brenae. Forceps lost co-worker to kidney failure. Cousin IT spoke of one but cannot remember.

Nice job today men!
BS Out

Mini Murph + Some

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Memorial Day at Mutiny.

6 PAX had the choice of a mini murph or something equivalent of pain. They choose wisely IMO.

WU
Good mornings
SSH
Windmills
Frankensteins

Mini Murph
Run 0.5 miles
50 pull ups
100 push ups
150 squats
Run 0.5 miles

Rock work
Pax grabbed a rock. We rotated rocks after each exercise.
Curls
Tris
Wonder Bras
Squats
Return rocks and mosey to shelter for Mary.

Check slack for announcements
Prayers unspoken

Honor to lead men.
BS Out!

Battle Rope, Burpees and Bags (5/30/23)

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FNGs: 1 Scott Oliver (FlipPhone)

Warm Up: 1 lap around Club house, SSH, IW,Hillbillies, Frankenstiens,GM.

The Workout: 6 stations. Battle Rope was the timer. 40 Double hand smash, Bag jump burpees, Rut Rows (120lbs) Curls for Gurls, Lawnmower, Kettlebell swings, RD2 BR SSH 30, Bag toss, Single Snatch KB, Squats 120lbs, Front Raise, X? Rnd 3, BR singles 50, Figure 8’s with 50lbs sandbag, Goblet Squats, Deadlift, Hammer Curls, Triceps.

Mary: Each PAX had 10 Battle Rope Burpees while we called out Mary Exercises. 

Announcements: Run Quay, Brute CSAUP

T-Claps (Recognition): Flipphone for coming out! 

Prayer: Banana Seat M’s toe, Unspoken. 

7/7/7 Hidden Gem Jackpot (5/24/23)

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FNGs: None

Warm Up: Slow mosey to Church St with 2 stops and exercises with the Pledge of Allegiance mixed in. 

The Workout: Mosey to the bottom of Church St. 7 reps at the bottom, run to the top of the hill 7 reps, 7x. Exercises included: Merkins, Squats, Morning Wood, Shoulder taps, Jump Knee tucks, 180-degree turns, Burpees, LBC, American Hammers, Lunges, Krakken Burpees, Bear Crawl 50 meters. Can’t remember the others.   

Mary: Yoga at tennis courts 

Announcements: T-Claps (Recognition): Cancun was #6 and told us How/Why and What F3 has done for him. 

Prayer: Cancun with patience, followed by a lot of “ditto” from the rest of the PAX. Breach took us out. 

Chocolate Cheerio

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Disney had 4 x 40 something yr olds come out for a bat flipping workout.

Warm up around baseball fields with stops
Good mornings
SSHs
Imperial squat walkers
Standard merkins

The Abyss
Bear crawl down
10 monkey humpers IC at bottom
Squat on each step back up (Dumbo counted 77)

Indian run long way back around fields to the half pipe
7’s – star jumps and diamond merkins
Burpee at the bottom on each pass
Mosey to turf field

Attempted to play knockout soccer but only had one ball. (Story of my life since I only have one nut due to cancer)

Mini Dora
50 – ranger merkins
100 – shoulder taps
150 – LBCs

Mary on the declined turf
WWIs x15
American hammers x15 IC
Pretzels x15 each side
Dying cockroaches x15 IC

Announcements on slack
Prayers for Dumbos floors and Emerils chocolate cheerio

Nice job today fellas. Love you guys.
BS Out

Merlot at Mutiny

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FNGs: None

Warm Up: SSH, Frankenstein,  Good Mornings, Stretch out legs and arms. 

The Workout: 60lbs/80lbs sandbags. Must be carried and not dropped for the entire ME.  Increasing Burpee penalty for drops. Carry bags to shelter everyone else Indian run.  Grab one rock each.

Thang 1: One PAX fast Bear Crawl to cone one. Run to the end of the field, bear crawl at the same cone home.  Repeat the sequence but further distance.  Other PAX curls, triceps, rows, and John Cusack hold.  All PAX had to finish.

Thang 2: Crabwalk the cones and sidewalk back. Bleach push-ups 5 reps up and 5 reps down. Pull-ups on the playset. One rotation.

Thang 3: Wheelbarrow down and back, Single leg squats on bleachers, OH press with sandbags 15 reps each bag. (Winnibego for the Merlot win…somewhere in here). The last exercise before Mary was a wheelbarrow rock push/flip (maybe a new favorite of mine). Indian run back to the Tennis courts. 

Mary:  HTM, Single leg HTM, Freddy Mercury (oops had a sandbag drop 5 burpee penalty), Butterfly Crunch, Figure four, Scissors 

Announcements: Friday night street ministry (Rubiks), Brute CSAUP, Always be EHing

T-Claps (Recognition):

Prayer: Unspoken 

TRX time

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4 Horseman gathered in the yard for some TRX fun and some other station work.

Mosey around clubhouse
Warm ups
Good mornings
Windmills
Air squared
Frankensteins

TRX exercises
Rd1 – reps 15,12,10
Curls
Tris
Lat pulls
Deep squats

Rd2
Jump rope
Kettle Bell lunge
Dumbbells (pax choice)
Bear crawl down to cone and broad jumps back is timer
Mosey around clubhouse

Rd3 – reps 15,12,10
Chest flies
Reverse flies
Single leg squat
Crunch merkins

Mary
Protractor
HAND

Prayers
Breach safe travels.
Banana Seats 5 YR old (Autumn) broke her wrist.
Gherkin took us out in prayer.

Strong work gents!
BS Out

Greatest Show on Turf at PC

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YHC arrived early to set up a challenging agility course under the lights at Ting. But we had a couple things to do first. 8 total PAX we’re ready at 0530. A disclaimer that we may not get the 3 mile minimum. Did we make it? Read to find out.

Warm up lap around Ting
Exercises in corners
Good mornings x10 IC
Windmills x10 IC
Air squared x10 IC
Frankensteins x10 IC

7’s on the ramp
Star jumps and monkey humpers IC

Field work on turf
Agility course
Ladder work with slides, back peddles, cuts, and sprint to finish
Exercises after each run through on both sides: merkins, squats, WWI’s

Belly sprints 100 yds – 50, 75, 90, 100%
Cool down lap around the turf field to check on the UFO men.

At this point my watch showed 2.8 so we took one mosey pass through the agility course to the other side of the field to get our 3+ miles.

Mary
American Hammers
In and Outs
Windshield Wipers

That concluded our workout.
All announcements are on slack.
Prayers for YHC daughter with broken wrist and unspoken ones.

Thanks Dumbo for the reminder on the Q and for not coming out. Hopefully you had a valid excuse. Appreciate the opportunity to Q at this ever popular AO.

BS Out!

Sandy Sledge in the Yard

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FNGs: None

Warm Up: SSH,GM’s,SFAC,Frankenstiens, IW,HB’s. 

The Workout: 3 Stations 1)Ten tire flips, 20 sledge swings, drag tire back. 2) Merkings, Rows, Bench with 20lbs, 3) Sandbag Burpees 15 reps 40lbs bag, 10 reps 60lbs, 5 reps 80lbs. Mosey for 3 min, PAX Rotate through stations. Repeat the workout with reduced reps. Last exercise was 7 more SBburpees to round out 50 reps.   

Mary: Cross leg Crunch, HTM, Combine exercises.

Announcements: See Slack 

T-Claps: Banana Seat for lifting 3x his weight. 8-Bit form making Prom King 

Prayer: Unspoken

 

Two Hombres and some toys

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YHC and Breach held down the yard while others lay snug in their beds. Breach brought the battle ropes and a medicine ball by request. YHC set up the TRX bands, some cones and a couple other coupons for todays WOD.

0530 came and there were two PAX ready to start. The music was on classic rock. We went for a short mosey around the clubhouse then warmed up.

Warm Ups:
Good Mornings x10 IC
Willie Mayes Hayes x10 IC
Sir Fozio Arm Circles x10 IC, reverse
Stretches (upper)

TRX Time:
4 Exercises, 3 rds, 15, 12, 10 reps
Curls, Tris, Chest press, Reverse flies

Coupon Time:
Medicine ball lunges 10 each side (timer), Goblet Kettle squats, Jump rope
3 rds

Shoulder blaster:
Bear crawl 20 yds then broad jump back (timer)
Battle ropes
3 rds

TRX finale:
Merkin knee tucks, Hip twists, Single leg squat lunge
2 rds, 10 reps

Mary:
Hello Dollys, Heels to Heaven, Reverse LBCs
2 rds, 15 reps IC

Prayers for Breach traveling tomorrow.

YHC will plan a repeat on this one sometime soon so others can benefit from the pain we felt. Great job Breach and thanks for the accountability.

BS Out!