Author: Sean Corcoran (Page 1 of 13)

We had 13 PAX (with one FNG) at Tequila Sunrise this morning. Black Bear was on Q (he will be the new principal at Page Primary). This is his third time Q’ing for me. He posts regularly in F3 Metro.

WARM UP:
SSH X 10 IC
Merkin x 10 IC
Mountain Climbers x 10 IC
Flutter Kicks x 30 IC
Hello Dolly x 25 IC
Heels to Heaven x 20 IC
LBC x 15 IC
Merkins x 10 IC
5 Buprees OYO.

Next, we took off toward Belmont Middle School, but made a stop near the other entrance to South Point High School and across the street from Chick-fil-A to do two rounds of 5 Makhtar N’Diaye and 5 Bomb Jacks.

Now, we were off to Belmont Middle School and made our way into the stadium for numerous exercises including derkins, Carolina dry docks, burpees, running, and nurring from one side to the other.

We finally made our way onto the track for a partner workout. One partner performs 15 hand release merkins, while the other partner lunge walks. After partner 1 is done, partner 2 does 15 hand release merkins and partner 1 lunge walks. When partner 2 meets up with partner 1, the reps decrease by 2 for the hand release merkins.

Seeing about 8 minutes left, we took back off to COT.

PRAISES:
Eh’Yall’s mother in law did well in surgery yesterday.

ANNOUNCEMENTS:
Reminder that F3 Dad’s is this Saturday at Martha Rivers Park (June 14)
A list of events can be found at https://f3gastonia.com/events/

Aye,
Radar

YHC celebrated his 48th birthday and took the Q at Tequila Sunrise. We had no FNG’s, but we did have a Kotter from our region who moved DR. Glad Tiny Tank could come out and join us.

WARM UP:
SSH x 20 IC
Arm Circles x 10 IC
Toy Soldiers x 10 IC

The THANG:
We crossed the street into the neighborhood across from the elementary school.  We ran the loop (Merewood Road and Glen Harbor Drive).

Round 1 (at each light pole):
4 burpees and 8 squats

Round 2 (at each light pole):
4 mike tyson’s and 8 mountain climbers (count one side)

Crossed the street and did four corners: (Four exercises to = the year I was born ’76)
19 Merkins
38 Squats
57 Seal Jacks
76 Flutter Kicks (count one side)

Announcements:
Extinction run at Primal Brewery
Murph at Sandlot

Aye,
Radar