Author: Sean Corcoran (Page 11 of 13)

Bulldog – November 16, 2021

November 29, 2021 / Sean Corcoran / 0 Comments

We had seven this morning at Bulldog. Thanks for everyone that came out on a cold morning.

After a disclaimer, we took a lap around the dark track at W.A. Bess Elementary and then circled up for the warm up.

Warm Up
SSH x 20 IC
Windmill x 10 IC
Daisy pickers x 10 IC
Merkin x 10 IC

We made our way back to the front of the school for the workout.

Round 1 – 15 reps
Deadlift to squat
Alt. row (left and right arm)
Bicep curl (left and right arm)
Alt. swing (left and right arm)

Take a lap around the parking lot of the school

Round 2 – 15 reps
Around the world
American hammers (count one side only)
Flutter Kicks (count one side only)
Jack press

Take a lap around the parking lot of the school

Round 3 – 15 reps
Shoulder press
Tricep Extension
Squat to upright row
Lunges (left and right leg)

Take a lap around the parking lot of the school

Round 4 – 15 reps
LBC
Merkin
Reverse lunges
Alternating merkins

Take a lap around the parking lot of the school

Round 5 – 15 reps
Burpees
Leg over
Toe taps
Halo

Take a lap around the parking lot of the school

Round 6 – 15 reps
Dips
Step Ups
Incline merkins
Decline merkins

Announcements
Collection handout at Salvation Army on Friday, November 19. See Freight for details.

Speed for Need event at Christmastown 5k. See Pizza Man for details.

Christmas Party is December 11 at 6 p.m. at 330 Lewis Road in Gastonia.

Tequilla Sunrise – October 29, 2021

November 2, 2021 / Sean Corcoran / 0 Comments

Tequila Sunrise – October 29, 2021

We had 7 HIM post this morning at Belmont Central Elementary.

We took a long run down Eagle Road and made a right hand turn on Blueberry Street where we circled up for a quiet warm up.

Warm Up:
SSH X 25 (IC)
Windmill x 10 (IC)
Seal Jacks x 20 (IC)
Derkin x 10 (IC)
Mountain Climbers x 15 (IC)

The THANG

We started our way back to Belmont Central Elementary on Assembly Street. Eagle Park is lined with trees on either side. So at each tree on our way back we did five squats.

Once we got back to Belmont Central Elementary we noticed Rebar had gone MIA. Bubba Sparxxx went to see where he was, and a few minutes later Rebar appeared. He said he thought he saw someone trying to break into his vehicle. During that time we some ab work.

We made our way over to the field. I had plans to bring Sandy (play sand), but left her at home so we only had Cindy (cinder block) to use.

As one PAX carried “Cindy” 50 yards (rifle style) and 50 yards back the other PAX performed a called exercise. We did three rounds of this. The exercises that the person with the cinder block did were curls, overhead press, and chest press with a rep count of 25.

With not much time to spare. We sprinted from one side of the soccer field to the other. We did this for about five minutes before time had run out.

Announcements
Extinction Run, November 6, 9 a.m. at Primal Brewery
F3 Gastonia Blood Drive, November 10, at South Point United Methodist Church
F3 Gastonia Christmas Party, December 11, 7 p.m. at Lewis Farm in Gastonia. RSVP to Buba Sparxxx.

Aye,
Radar

The STORM – September 28, 2021

September 30, 2021 / Sean Corcoran / 0 Comments

A large crowd of 15 showed up on a beautiful fall morning.

We took a nice mosey around the school and circled up for the warm up.

WARM UP
Windmill x 10 IC
SSH x 20 (IC)
Sun Gods x 10 (IC)
Goof Balls x 15 (IC)
Merkins x 10 (IC)
Plank Jacks x 10 (IC)

I have done this before, and pulled it back out. I decided to do my version of Crazy 8’s.

8 Rounds
8 hand release merkins
16 squats
24 mountain climbers (double count)

*After each round the pax would run a figure 8 around the island.

Next we had Noonan tell us a little about himself. It was his second day at an F3 workout.

Dora 123
We partnered up and did 100 plank jacks, 200 lbc, and 300 American twists.

Before the pledge, we did five burpees for the train.

Announcements
Convergence at Downtown Saturday at 7 a.m. All other AO’s will be closed.

Red Raider 5K – Saturday, October 16 at South Point High School. All proceeds benefit the Red Raider Booster club.

Extinction Run – Saturday, November 6 at Primal Brewery.

Breaker Breaker lead us out in prayer.

Aye,
Radar

Iron Pax Challenge WO at Tequila Sunrise

August 25, 2021 / Sean Corcoran / 0 Comments

We had a great morning at Tequila Sunrise on Friday, August 20.

Seeing no FNG’s, I gave a brief disclaimer and we took a short mosey around the parking lot of Belmont Central and then circled up for the Warm Up.

WARM UP
Windmill x 10 IC
Gravel Pickers x 10 IC
Sun Gods x 10 IC (Forward and Backward)

With Week 0 beginning August 28, I thought it would be a great idea to get our PAX ready for an Iron Pax workout. The Iron Pax workout started in 2018 so I took a workout from each year and modified it a bit.

IRON PAX Challenge #1
For 15 minutes the PAX did a set number of exercises. However, at each minute each PAX would perform 2 burpees (for a total of 30).
The exercises were 25 hand release merkins, 50 leg raises, 75 squats, 100 big boy sit ups, and 125 ssh. If you finished the workout within the 15 minutes, you started back over again.

IRON PAX Challenge #2
The next challenge saw us do three rounds of the following. After each round, each of the PAX would run a lap.

25 Smurf Jacks
20 Plank Jacks
15 Merkins
10 Bonnie Blairs (Double Count)
5 Burpees

Iron Pax Challenge #3
It’s nice to have the lines painted at Belmont Central. We gathered on the lines and performed the following.

5 burpees (jump the line after each burpee) followed by 20 diamond merkins
4 burpees, followed by 20 wide arm merkins
3 burpees followed by 20 mountain climbers
2 burpees followed by 20 peter parkers
1 burpee followed by 20 parker peters

Announcements
Labor Day workout in McAdenville beginning at 7:00 a.m. Mount Hollywood and Sandlot will be closed.

Roundup and Dr. Seuss Labor Day weekend run beginning on Friday at 5:00 p.m. in Dallas. Come support these pax by running with them or contributing to a great cause.

Iron Pax Challenge begins August 30, 2021.

We had a great visit from Plan B from F3 New Bern.

Aye,
Radar

Mount Hollywood – August 9, 2021

August 12, 2021 / Sean Corcoran / 0 Comments

We had a great morning with six men posting at Mount Hollywood. Thumbs up to Bubba Sparxx who posted while on the IR and did his very own workout in the parking lot of the middle school.

Seeing now FNG’s I gave a quick disclaimer and we were off on a short mosey where we ran, did high knees, karaoke, toy soldiers and butt kickers.

WARM UP
Windmill x 10 IC
SSH x 20 IC
Produce Picker x 10 IC
10 burpees OYO

The THANG
I like running in my AO and decided to try out the A.L.A.R.M. found in the F3 Exicon.

ALARM #1
Carolina Dry Dock x 25
Squats x 25
Mountain Climbers x 25 IC
Run to ALARM #2 Location
Merkins x 25

ALARM #2
Alternating Shoulder Taps x 25 (DC)
Monkey Humpers x 25
Plank Jacks x 25
Run to ALARM #3 Location
Hand Release Merkins x 25

ALARM #3
Overhead Press x 25
Lunges x 25 (count each leg)
LBC x 25
Run to ALARM #4 Location
Diamond Merkins x 25

ALARM #4
Shoulder Press x 25
Jump Squats x 25 (count each leg)
Big Boy Sit Ups x 25
Derkins x 25

With the bench outside the dentist office near the school we did 25 dips and 15 step ups and then 25 incline merkins and another 15 step ups.

There was about 10 minutes left so we did sprints across the parking lot. One pax would call a set exercise after time, each pax would sprint to the other side and so forth.

Announcements
F3 Iron Pax begins on August 30.

See Round Up or Dr. Seuss regarding their 50 mile run on Labor Day weekend. They will run two miles every hour. They’re raising money for Dallas Ministries.

F3 10 Year Anniversary is October 8-10

Extinction Run is scheduled for November 6.

Prayers
Radar’s son is going to college Tuesday. Prayers that he does well in school and has fun.

Bubba Sparxx is looking for a new job.

Aye,
Radar

F3 The Ricky Bobby – July 28, 2021

August 2, 2021 / Sean Corcoran / 0 Comments

Seven men decided to get out of bed and come to The Ricky Bobby for a great workout.

After a brief disclaimer, we took a lap around the track and circled up for the warm up.

WARM UP
SSH x 20 (IC)
Imperial Squat Walkers x 10 (IC)
MNC x 10 (IC)
Windmill x 10 (IC)

WORKOUT
There are four light poles in front of New Hope Elementary. At the first light pole we did five merkins and lunged walk to the second pole. We did this for the remaining three light poles and increased our merkins by 5.

Five Round Intervals
Round 1 (50 seconds)
Plank Jacks, Squats, High Knees, and Mountain Climbers

Round 2 (40 seconds)
Plank Jacks, Squats, High Knees, and Mountain Climbers

Round 3 (30 seconds)
Plank Jacks, Squats, High Knees, and Mountain Climbers|

Round 4 (20 seconds)
Plank Jacks, Squats, High Knees, and Mountain Climbers

Round 5 (10 seconds)
Plank Jacks, Squats, High Knees, and Mountain Climbers

Baseball Diamond

We wrapped up the last 15 minutes with a “7 of Diamonds” routine” on the baseball field.

Home plate – 7 jump squats
First Base – 14 carolina dry dock
Second Base 21 alternating shoulder taps.
Third Base – 28 diamond merkins

Annoucnements

Grow Ruck August 6-8.
F3 Dad’s event in Dallas coming up.

Prayers for a pax in Concord who lost his life. His name was Amway.
Continued prayers for Uranus and his family.

Aye,
Radar

F3 Bulldog – July 20, 2021

July 20, 2021 / Sean Corcoran / 0 Comments

It was my first time as a Q at Bulldog. I had been a few times prior to agreeing to Q so I knew what type of workout I wanted to do.

After a brief disclaimer, we took a lap around the parking lot and circled up for the Warm Up.

Warm Up
SSH x 20 (IC)
Sun Gods x 10 (IC, forward and reverse)
Windmill x 10 (IC)
Concrete Pickers x 10 (IC)
Arm and Shoulder Stretches

Lazy Dora
First set – Merkins (100)
Partner 1 would do 20 merkins while partner 2 did mountain climbers and flap jack.

Second set – Curls (200)
Partner 1 would do 20 curls while partner 2 did plank jacks and flap jack.

Third set – Goblet Squats (300)
Partner 1 would do 25 goblet squats while partner 2 did lbc’s and flap jack.

After this first set of Lazy Dora, we took a brief walk around the school parking lot to rest.

Second Lazy Dora
First set – Shoulder Press (100)
Partner 1 would do 10 shoulder presses while partner 1 did lunges and flap jack.

Second Set – Dips (150)
Partner 1 would do 25 dips while partner 1 did flutter kicks and flap jack

Third Set – Chest Press (200)
Partner 1 would do 25 chest press while partner 1 did step ups on the benches.

***Instead of doing a 10 count, I decided to get to know the Pax a little bit better since I don’t post in this area frequently. Each pax shared how they started in F3 and what F3 means to them. It was great to get to know the men who post regularly at Bulldog.

Prayers
Voodoo said his daughter broke her arm riding a bike.

Thanks for the opportunity to lead this morning!

Aye,
Radar

The GOAT – June 3, 2021

June 4, 2021 / Sean Corcoran / 0 Comments

We had a humid, but I thought a very good workout. It had been some time since I last did a “Q” at The GOAT, so I drove around a few minutes prior to the workout and decided what I wanted to do.

After a brief disclaimer we took a mosey to First Baptist Church of Cramerton where we circled up for the warm up.

Warm Up
Windmill x 10 IC
Goofball x 20 IC
Cotton Pickers x 10 IC
SSH x 25 IC
Low Slow Squat x 10 IC
Seal Jacks x 20 IC

The Thang
We stayed in the parking lot of First Baptist Church and did a dora of exercises. Each person partnered up. While one performed the exercise, the other would bear crawl, lung, and broad jump. Exercises include 100 Bomb Jacks, 200 Carolina Dry Docks, and 300 Flutter Kicks (count right leg only).

From there we took a mosey to the baseball field in Cramerton, but we used the concrete stands as our next workout. We did elevens. (one dip / 10 derkins).

Seeing we had some time left, I took us to the grass. As one pax ran from the grass to the top of the concrete stands, the other pax performed a said exercise until the second pax went and so forth.

We had a few minutes left so we ran back and did a few minutes of MARY.

Announcements
F3 Blood Drive, June 16 at Tech Works in Belmont.

F3 Dad’s Event at the Yank on June 19 and July 17 at GasHouse

Grow Ruck event in Charlotte in August 6.

Prayers
My son is going to grad week next week in Cherry Grove. Prayers to him for safe travels and not to do anything to get him or his friends in trouble.

Pillager’s wife is looking for a new job.

Nutria’s sister was in town visiting colleges. Prayers for safe travels.

Oblivious wife is having a baby in less than a week.

Mt. Hollywood – May 3, 2021

May 4, 2021 / Sean Corcoran / 0 Comments

It was my first time posting at Mt. Hollywood and for that matter I had no idea where I could create my “Weinke.” I got there about 15 minutes early, and drove around Mount Holly Middle, Rankin Elementary and into downtown Mount Holly. As I gathered my thoughts, I came up with the workout.

Seeing no FNG’s, I gave a quick disclaimer followed by the Pledge of Allegiance.

We took a mosey to toward West Central Avenue and went to an area near the railroad tracks where we circled up for a warm up.

WARM UP:
Goofball x 20 (IC)
MNC x 10 (IC)
SSH x 25 (IC)
Merkin x 10 (IC)
Mountain Climbers x 20 (IC)
Downward dog stretch into a honeymooner

DORACIDES:
We partnered up. One partner ran to the first light pole and did a burpee, sprinted back and ran to the second light pole for a second burpee and sprinted back. While partner 1 was doing this the other partner was starting on the set of exercises (100 merkins, 200 flutter kicks, and 300 squats.)

After this, I decided we should rest so we lunged walk from the star to the first light pole and then bear crawled from the first light pole to the second light pole.

TRIPLE NICKEL:
As we moseyed back toward South Hawthorne Street, I noticed the hill on the grass field at Rankin Elementary.

We started at the fence and did five merkins, broad jump to the middle and did five plank jacks and bear crawled up the hill and did five monkey humpers.

ESCALATOR:
We moseyed back to the school and did an escalator of exercises (10 hand release merkins, 20 alternating shoulder taps, 30 squats, and 40 mountain climbers).

ANNOUNCEMENTS:
May 15 – A new workout at the Fighting Yank (More information contact Flinstone or HIPPA).

May 22 – Starbust Ruck (Contact Boss).

F3 Gastonia is collecting band aids, toothpaste, and tooth brushes this month.

PRAYERS:
Continue to keep Sister Act, Big Pappy, and Gumby in your prayers.

AYE,
Radar

Tequila Sunrise – March 26, 2021

March 29, 2021 / Sean Corcoran / 0 Comments

This was a great workout, but at the same time a Q failure on my part. Unfortunately, I didn’t take into consideration injuries and we had one Pax drop out after the warm up because we ran off site to perform our first set of exercises. Maybe in the future we have a Pain Lab or Moderate Workout at some of the AO’s.

Warm Up
25 SSH (IC)
10 Moroccan Night Club (IC)
10 Hillbilly Walkers (IC)
10 Windmills (IC)

We then headed to Davis Park where we performed two sets of “Lindsays.” At the bottom of the hill we did 30 merkins and 10 plank jacks. Next we ran up the hill and did 25 merkins and 15 plank jacks and so forth until it was 10 merkins and 30 plank jacks. The second set of “Lindsays” was 30 jump squats and 10 mountain climbers.

After that we ran to the school and did four corners.

Station #1
Merkin x 25
Bobby Hurley x 25
Flutter Kicks x 25
Burbee x 5

Bear Crawl to Station #2

Station #2
Diamond Merkin x 25
Monkey Humpers x 25
American Hammer x 25
Burbee x 5

Dan Taylor to Station #3 (4 lunges then squat)

Station #3
Werkin x 25
Sumo Squats x 25
LBC x 25
Burbee x 5

Crab Walk to Station #4

Station #4
Incline Merkin x 25
Squat x 25
Shoulder Taps x 25
Burbee x 5

Sprint to Station #1

We then had a few minutes left so I took us to the benches at the front of the school where we did one set of 15 dips, 15 derkins, and 15 step ups (count each leg).

After a few minutes left we had some time for ab exercises where we did Freddy Mercuries, Six Shooters, and Flutter Kicks.

Prayers:
Buckeye’s sister and brother in law are going through in vitro fertilization.

CPAP is looking for a job.

Clampit’s wife is interviewing for jobs. She is a teacher.

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