Tag Archive for: @BananaSeat

TBD Celebrating 61

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Warmup: Squats, arm circles, squats, merkins. Followed by 10 burpees because M4L and Banana Seat were late. That’s right 5 per late PAX 🙂

Main event: Maximize the site features and celebrate the number 61.

First stop: Nice brick wall next to Hunt Center. We had six PAX, so we counted off 10 each x 6 for 60 plus 1 bonus. Three rounds of BTW and preacher’s chair. Why is it called preacher’s chair?

Next stop: Split rail fence behind Hunt Center. Three rounds of arm/shoulder work: Erkins alternating with derkins. For each round of derkins, we placed our feet on an different rung of the fence.

Next stop: Front corner of parking lots for leg work: Squats and lunges and Turkish getups.

Next stop: The grassy hill behind the Hunt Center. At least three rounds with multiple exercises at top and bottom. Squats, merkins, leg swings, erkins, derkins, etc.

Ended this tour with lunge walks up the wooden steps.

Mary: Just enough time for everyone to choose their favorite “worst” exercise. Banana Seat – monkey humpers. Midget – absolutions. PST – burpees. Shooting Blanks – heel taps. Best in Show – side plank hip raise. Yogurt – American hammers.

My pleasure and HONOR to lead.

Note: This year’s photo plus 2022 BDay Q Cletus. Both taken with the same iPhone 8 🙂

 

Farmers Carry Mile

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FNGs: There was a police officer hanging out in the lot until 5:29 before changing his mind and leaving, no other FNGs appeared.

Warm Up: SSH (20), GooooooodMoooornings (2count up/down, 12 total)

The Workout: Pickup a pair of coupons (Options from 25lb each to 45lb each)

Goal is to farmer’s carry the coupons for a mile total. Every time you set the weights down, you are required to run back to the start and perform penalty exercises:

First Visit – 10 Burpees, 10 Squats, 10 Plank Jacks

Second Visit – 9, 9, 9

Third Visit – 8,8,8 etc

Task successfully completed by all PAX with mere minutes to spare. 

Mary: Stretching

Announcements: Q-em All Challenge, Core Challenge Starts April 1

Prayer: Sickness, Travel, First Responders and Military

Prison Yard (Stack the Deck) 7/9/24

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Warm Up: Jog around the building and 22 counts of SSH, Windmills, Imperial Walkers, HillBillies and Frankensteins 

The Workout: (Stack the Deck) 

Run around the building: 

25 Merkins, 25 LBC’s 25 Squats 

Run around the building: 

30 Merkins, 30 LBC’s 30 Squats 

Run around the building: 

35 Merkins, 35 LBC’s 35 Squats 

Run around the building: 

30 Merkins, 30 LBC’s 30 Squats 

Run around the building: 

25 Merkins, 25 LBC’s 25 Squats 

Finished with 3 rounds of: 

60 sec Peoples Chair, Balls to the Wall & plank hold 

Final plank of 2 mins to end the workout.

Announcements:

Timberland is going on to a new phase of his life, we want to wish him all the best. 

Prayer:

Timberland and Rico- prayers for both 

Prison Yard 7 X 4

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7 PAx took to the yard for an all-body weight Tabata-style workout.

Fram, Banana Seat, Flip Phone, Sunshine, Stove Pipe, and Abacus the OG. Breach was on the Q.

Warmup,

A short mosey around the parking with some stops to enjoy 22 counts of Frkesteins, Side Straddle Hops, Calf Raises and Peoples Chair Seal Claps

Workout

7 exercises x 4 Rounds. Each exercise was for 60 seconds with 20 sec of rest repeated 4 times.

Burpees

Prisoner Squats

Apollo Ohons (Skaters)

Reverse Lunges

Mountain Climbers

Low Slow Flutter

Peter Parkers

Ended with 2 mins of stretching

 

Announcements:

Road clean up project this Sat with the Travis Manion Foundation at 9 am.

Prayers:

Banana Seats neighbors, lost loved ones recently.

COT

Possum Trot Drop

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Warm Up: 22 Counts of SSH, Frankensteins, Windmills, Imperial Walkers/Hillbillies and Good Mornings 

The Workout:

Cash in

 

Run 1000 meters as fast as you can

50 Broadjump Burpees

100 Foward Linges

Run 100 meters as fast as you can

30 Hand Release Merkins

100 Prisoner Squats 

Cash out 

Announcements:

CSAUP coming up on June 10th, Run the Quay this weekend, and get together at Gamecocks house near the finish line. Picnic on the 24th at Harris Lake

T-Claps (Recognition): 8bit and his 4×4 team qualified for NY State meet 

Prayer: Red Light District- Friend Eric has a father with cancer, Bananna Seats wife broke her toe, speedy recovery, Military and First Responders