Author Archive Bananas

Muscle Beach Skunkvasion

the thang

Mosey to lower lot, 20 merkins, 20 squats

to the curb by the church

5 rounds (1000 reps)

20 swings

10 1 arm press each arm

20 sumo/tbag squats

20 merkins

20 calf raises on curb

10 lawn mower rows each arm

20 2 handed curls

20 tricep extensions

10 snatches each arm (3 rounds) 20 merkins rounds 4,5

20 upright rows

Sprints in between 1, 2, 4

Mosey back to lot

20 flutters w/ bell

20 skullcrushers with bell



Thanks for letting me lead the pax today.  If you did your work you should be feeling that one.  Who knew you could have so much fun with not much running and no burpees!  Mumble chatter was a little heavy in round 1 but subsided greatly after the beginning of round 2 and stayed low for the remainder.  Way to grind it out boys.  I mentioned the golf tourney being on May 22nd, but we will explore pushing it back a week due to the amount of soccer tryouts participation between coaches and great dads!

Busy work


20 IW’s

Touch your toes, stretch those legs out…

20 Peter Parkers


The Thang:

2 laps around the church, approx. 1.2 miles

settle at the Scout House for circuits

25 Dips, 25 merkins, 25 stepups

rinse and repeat

mosey to the hill

11’s with merkins and Freddie Mercury’s

mosey to the pavillion

3 rounds of 25 decline merkins (feet on bench), and 25 flutter kicks

Jailbreak back to the parking lot

LBC’s x 15


Rosalita x 21




Great group out there today.  The pax are getting strong, Pre KBers outnumbered the Semi-SACKERS 12 to 9 today.  I imagine this number shoots through the roof when our fair weather brethren return this Spring.  No fair weather fans today, 17 degrees this morning and a warm 17 as it actually felt like 17 according to  The workout looked more do-able on paper.  The plan was to finish with 2 more laps (1.2 miles) but we ran out of time. That ice on the backstretch didn’t speed us up much.  Recon(TR) notified me as we headed into the gloom that we were in for some skating, and we dodged injuries not once but twice!  I didn’t even preblast the workout and somehow managed to get a very fast group of fast twitchers that made quick work of the laps.  Nothing too inventive or exciting today, just plain old fashioned work, which led to Cottontail calling me Mr. Busywork or something to that effect.  #grinders  Great Compass at Chickfila to finish off the morning.  If you haven’t had the opportunity to triple down with KB’s, Kevlar, and Compass do it once, it will fire you into the weekend like a cannon. Best morning of the week.  Thanks for the opportunity to lead and have a great weekend.


Burpee Breakdown

20 burpees oyo hold plank position

20 1/2 burpees oyo hold it

20 Merkins oyo hold it

20 jump squats


Partner up with someone of similar speed – one bell per group 

Partner 1 Bear crawl every 20 steps, 10 Merkins 

Partner 2 walks alongside doing AMAP push presses with bell all the way to long hill 

Flapjack after each partner does their Merkins


Put bells/rocks down at top of long hill

Jog to the bottom

Sprint up racing your partner

Winner does AMAP Bicep Curls with bell/rock until loser finishes 10 burpees

Fast Jog back down stopping halfway for 20 jump squats, at bottom do 20 jump Merkins hold it sprint

Repeat x 5


Partner 1 Bear crawl every 20 steps, 10 Merkins 

Partner 2 walks alongside doing AMAP push presses with bell all the way to the baseball field

Flapjack after each partner does their Merkins


Put bells/rocks down at infield

Sprint/ Race to outfield, loser does 10 burpees winner does 10 jump squats

Sprint back to bells do 20 dips on benches, 20 incline Merkins, 20 Diamonds

Repeat X 5 (ten sprints total)


Partner 1 Bear crawl every 20 steps, 10 Merkins 

Partner 2 walks alongside doing AMAP push presses with bell all the way to the starting point


Burpee Breakdown

20 burpees oyo hold plank position

20 1/2 burpees oyo hold it

20 Merkins oyo hold it

20 jump squats


10 Merkins oyo to finish


’twas a brilliant morning for a ______ workout, not sure what adjective you would use to describe it,  fill in the blank and I’m sure it would work.  Sound off in the comments on what you would call today’s workout!  It was tremendous fun none the less, I love hanging with my Bros!  The new Burpee Breakdown was a true crowd pleaser that ended any thought of mumble chatter.  The only chatter YHC heard was after the third sprint when Purple Haze called out the lack of creativity in the Q…a very slight tweak was added and he asked his comment be stricken from the record.  No such luck, and the focus point of pain carried on, and went deeper yet.  The O2 deprivation intensified at the second sprint point with some audibles on the win/loss of the sprints and YHC was called a socialist because of doling out equal pain the the winners and losers.  The pax truly did some drag racing today, it was impressive!


During the pre-Anvil KB workout, we smoked the back and a few shoulders doing Shwings (as they have been newly named, Party on Wayne, Party on Garth!), Upright Rows, and Lawnmower Bentover Rows (R/L)…over and over and over again.  Halfway through the kbs Bananas gets a text from Goodhands asking if he was driving…uh…no, I’m already swinging the metal Bro!  A good laugh (said with a British accent of course for Bulldog) was had and we continued on with our rotation to pure failure!  Love how the group for Kettle Bell Fever continues to grow!


Thanks to BA for the honor to lead, we missed having you out there!


Posted by Bananas on behalf of Busch

Semi-Gloss Saturday

The Thang (Semi-gloss on Q):


SSH x 25

Mountain Climbers x 20

Imperial Walkers x 15

Merkins x 15

Tabata work 20 on 10 off for 25 minutes straight

8 rounds of Merkins

8 rounds of Burpees (about round 3 the party crashers from @F3TheRock rolled up in style, Shovel Flag in front and plenty of humor in tow.

8 rounds of rock bicep curles

8 rounds abs (assorted)

8 rounds of Wide Arm Merkins,and Carolina Dry Docks

1 minute AMRAP bicep curls

1 minute AMRAP tricep extensions


Put rocks away and mosey to the hill for 11’s Burpees and Squats

Bulldog led Plank-o-rama until all are finished

Line up on the end line of soccer field for partner work.

P1 bear crawl there and back

P2 six inches plank

Rinse and Repeat

P1 sprint

P2 six inches on your 6 (Protractor)

Rinse and Repeat

Exit The Rock Pax

To the track:

Lap 1

50 merkins on corner 1, 50 squats on corner 2, Dolly’s on corner 3, 30 Suppine pullups on corner 4

Lap 2, run at own pace

3 minutes of Mary

Backscratchers x 25

Something else x 20 can’t remember

20 burpees OYO



Semi-Gloss brought the pain in his inaugaral Q.  Funny, we never suspected Semi-gloss to lead F3 into the future of workout technology.  The space computer against the basketball goal for all the pax to see the tabata counts was futuristic.  We really got a charge out of The Rock boys rolling in for the fun.  Plenty of opportunities to discuss important items such as the british sponge cake aka #spotted dick.  Apparently the kind of parties (white elephant) that TR goes to provide sufficient opportunity to get #spotted dick.  Thanks to Radar for lending me his watch.  I wear one every workout and somehow forgot on my day to Q, not acceptable.  It was a big leap of faith for him to enter the downpainment giving away any knowledge of time.  Thank you boys for letting Semi-gloss and YHC lead you today and congrats to Hops on his 2 year anniversary at F3.  YHC and the Bananas Clown Car family tree can thank him for a year long EH two years ago that came into fruition a year ago next month. Hops doesn’t take no for an answer.  #closer  Good job pal. 




May we have some more beans Mr. Taggert?



The Pax are ready for Thanksgiving with the digestive systems apparently primed for action and a significant calorie burn this AM.

The Thang:

SSH x 20

Merkins x 15


Run to Davie park by way of 51

Circuit City:

3 Rounds of:

10 Pullups

20 Squats

30 Merkins

5 laps around median

3 Rounds of:

10 Lunges each leg

20 Bicycles

30 Merkins

2 laps around median

3 Rounds of:

10  each leg; 1 legged squats, opposite foot on bench

20 LBC’s

30 Carolina Dry Docks

Run Back to South Charlotte Middle







Moleskin:  Apparently Radar as the ringleader and too many others to name have already started munching on the beans that are sure to be a part of Thanksgiving Dinner.  It sounded like a gun battle this AM as the Pax repeatedly fired shots into the gloom and took deserving credit for their masterpieces.  #washyourselves.  You guys are class, occassionally.  Tclaps to Robinhood for laying down some mileage and putting in work from start to finish today.  Strong work brother.  Same goes to Busch and the boys that hit the pre-game Kettlebell work this morning.  If you haven’t done this before a workout yet, try it, it does not disappoint.  Great to see so many of the regs today before we break for Thanksgiving.  I am certainly thankful for all of you and for F3 this Thanksgiving. I hope you all have a wonderful Thanksgiving with your families and travel safely.

Killer B’s on a Swarm…


16 nasty beasts showed up for a Killer B’s led beatdown.   The weather was gloomalicious with 50’s and a mist, so we made sure that nobody could enjoy it.

COP: (Baracus)

SSH x 25

IW x 25

Mountain Climbers x 25

Mosey to the track

Farmer Carry KB Chasers:

Partner up – KB size matters

Partner 1 does 10 merkins then sprints to catch partner 2.  Continue until 100 merkins completed. (50 each)

100s: Stay with parnter, 1 partner performs exercise while other partner runs around track.  Keep going until cumulative repetitions reaches 100.

– Bicep Curls

– Upright Rows

– Overhead Press

– Overhead tricep extensions

Mosey to playground (Bananas)

5 rounds as fast as you can of:

20 pullups

30 merkins

40 LBC’s

50 squats

Audible at round 3, Lawn mower rows for pullups

Audible at round 4 calf raises for squats


20 two handed swings (in cadence)

20 (10 each arm) snatches with professional demonstration from Byron.

20 flutter press w/ bell (in cadence)

15 dolly press w/ bell (in cadence)




Beautiful morning for our workout.  Baracus dipped us right into the pain with farmers carries and merkins which generated about 3 laps of sprints, unless you were with the Q in the remedial class, (Crab Cake/Baracus) who managed 4 laps #slerkins.  Our Queen City DJ’s showed that they are in their prime in the music industry as The Hoff and Wolfman spent about 10 minutes each fixing the tape that was eaten by the jambox or angling the broken antenna to make sure Michael Bolton was coming through clearly. I’ll be honest with you, I love his music, I do, I’m a Michael Bolton fan. For my money, it doesn’t get any better than when he sings “When a Man Loves a Woman.” #officespace.  Bad music, red clay, and kettlebells, no better way to start a Saturday.  Thank you men for letting us lead.  Have a great weekend.

Announcements: Don’t forget to get your canned goods to Calvary for Thanksgiving, Crab Cake and Hops are on point for this if you have any questions.  Also, Busch and Tiger Rag will be leading some pre-game KB work on Wednesdays and Fridays. Follow them on Twitter to find out where the fun will be.

Those guys have some big rocks!


30 Meatheads woke up to a glorious morning and crushed it with some rocks.

The Thang:

Imperial Walker x 20

Squats x 20

Merkins x 20

Mosey over to rock pile to pick out your partner for the day.

Stong guys go to the woods, skipping rocks by the entrance to the church.

Head to parking lot and spread out facing the buses. 

50 curls, run to the buses with your rock, 50 merkins, run back to the start with your rock

Rinse and repeat

50 tricep extensions, run to the buses with your rock, 50 LBC’s run back with your rock

Rinse and repeat

50 overhead presses, run to buses with your rock, 50 squats, run back with your rock

Rinse and repeat

50 bent over rows, run to the buses with your rock, 50 straight arm raises with your rock, run back with your rock.

Rinse and Repeat

Return your rock to its home and head back to the grass for some Mary.

Flutter x 25

Freddy Mercury x 25

Dolly x 25

Rosalita x 25


Moleskin: If you haven’t figured it out YHC doesn’t believe that it has to be too creative in order for it to hurt.  I love when the HEAVY mumble chatter at the beginning of a workout ends in a whimpering cadence count at Mary.  You boys have a great weekend!  Thanks for allowing me to take you through another workout, always a good time.


Fitties, not Fifteens

Dangerous start to the day, left the iphone alarm on vibrate, almost sabotaged myself and fartsacked my own Q.   I’m sure that would have made Bulldog’s weekend.  

The Thang:

Quick COP

20 SSH

20 Imperial Walkers

Mosey to entrance, run a half mile-ish lap at fellowship pace.

Back to entrance, same lap with pit stops.

1 – 50 Merkins

2 – 50 Squats

3 – 50 Carolina Dry Docks

4 – 50 Lunges 25/leg

5 – 100 LBC’s

6 – 50 Mountain Climbers

7 –   50 Wide Arm Merkins

8 – 100 or 99 as Fletch called me out, calf raises, in out middle x 33 per.

Mosey back over to the soccer field for some tire work, tires are locked, audible time….

Partner up

First exercise: Partner 1 Dolly’s while partner 2 runs gassers full field and back, flapjack and repeat.

Second Exercise: Partner 1 burpees, partner 2 run, Flapjack, no repeato. #ihateburpees

Third exercise: Partner 1 bear crawl to midfield and back while partner 2 LBC’s, Flapjack, repeat.

Head to wall for People’s Chair, stay with your partner.

Partner 1 People’s Chair, partner 2 lunge walk,

Partner 1 BTW, Partner 2 sprint, flapjack and repeat.

6 Minutes of Mary (in cadence)

Flutter x 20

Mountain Climbers x 20

Rosalita x 20

Merkins x 20

Call to Stone Cold for last exercise…….bad move, Burpees x 10 on your own.


Thank you guys for letting me lead this group of beasts today.  If you haven’t noticed I’m moving towards a little mud run training, doing bench press with The Hoff in the basement of some shady office building will not help, running might.  A little jogging was nice in this 62 degree fall morning in the middle of August.  Reports of EARLY merlot spillage (lap 2) were reported but not verified. #brushyourteeth.  The cool weather and exhilerating exercises led Big League to some vertical honeymooners in the holly bush during the calf raises.  Thanks for the material Big League!  That bush by the church sign will never be the same.  Hope you guys have a great weekend and thanks again.



Heat Advisory in Death Valley


The gentleman above posted a sub 7 minute mile in Death Valley this week as temperatures reached 129 degrees.

Not to be outdone, 23 winners showed up in the Valley for not one but two miles of humidity and PAIN. 


SSH x 20

Imperial Walkers x 20

Merkins x 20  Hold it!

Carolina Dry Docks x 20 Hold it!

Mountain Climbers x 20

shake out your shoulders and mosey to the track…

Partner up, the faster the better.

Partner 1 does exercise while Partner 2 crushes a lap.

1 – Merkins, flapjack

2 – Squats, flapjack

3 – Burpees, flapjack

4 – LBC’s, flapjack

5 – Dry Docks, flapjack

6 – Calf raises, flapjack

7 – People’s Chair, flapjack

8 – Manmaker pushups, flapjack, recover

Mosey to Lot for Mary.

Finished strong with plenty of Dollys, Flutters, and Merkins.



We started with a nice circle to warmup only to have Yo-Yo Ma show up 30 seconds late and YHC try to decide how to keep the PAX out of his way.  If you haven’t seen Yo-Yo Ma slide into a parking lot you are missing quite a bit of excitement.  #themask  

Quite a bit of moaning as we crushed shoulders on the warmup.  The feedback did not stop when the PAX noticed the trend of exercise to failure and then run a lap.  I often wonder how much we run at a workout, today left no unanswered questions there. 

Props to Stagecoach, Radar, and The Hoff for rocking the rucks today.  Peer pressure creates poor decisions. 

Thank you guys for letting me lead and posting for what is surely to be a warmup for tomorrow’s Independence Day convergence beatdown.

Announcements: Convergence 7:00 at South Charlotte Middle, HDHH audible in effect as Bulldog and Snakebite have cleared the path for us to invade Hembsteads pool clubhouse for some Cornhole and BYOB.  Bring your boards if you have some.  There is a canopy if we need it and if that fails we can always head over to Vitners.