Author: Sean Corcoran (Page 12 of 13)

We had 14 HIM at The STORM this morning on a chilly, but a perfect morning for a workout.

We started with a long mosey around the school.

Warm Up
20 SSH IC
10 Hillbilly Walkers IC
10 MNC IC
10 Imperial Squat Walkers IC
10 Merkins IC
15 Mountain Climbers IC

ROUTINE 1 – Sprints and More

We split into three groups for more space.

From one end to the other we did side shuffle plus two burpees and sprint back
Then we did karaoke, high knees, skip, and nur. Each of these exercises was followed by two burpees.

ROUTINE 2 – Wheel of Merkins

Each PAX grabbed a piece of curb and performed 5 incline merkins. Staying in the plank position, rotate 90 degrees clockwise until your body is parallel to the curb with your right hand on the curb and left hand off it. Repeat 5 merkins Rotate 90 degrees more and perform the same number of decline merkins. Rotate 90 degrees more. Repeat with left hand on the curb and right hand off it.

ROUTINE 3 – Escalator

We knocked out an escalator of 5 Burpees, 10 Squats, 15 Mountain Climbers and 20 Plank Jacks then back down, but this time using 20 Plank Jacks, 15 SSH, 10 Seal Jacks and 5 Smurf Jacks.

Mary
We had about 90 seconds so we did OYO lbc’s, flutter kicks, etc.

Announcements
Strides of March CSAUP – March 6, 2021

Rooster – March 13, 2021

P200 – March 19-20

Mortimer 100 Relay – March 19-20

Prayers

Dirt is going in for a job interview.

Breaker Breaker asked for prayers for a relative.

Aye,

Sean Corcoran (RADAR)

We had a great turnout on a humid morning at The Storm.  Seeing no FNG”s I gave a quick disclaimer and we took a five minute mosey before circling up for the warmup.

Warm Up:
SSH x 25 (IC)
Windmill x 10 (IC)
Hillbilly Walker x 10 (IC)
MNC x 20 (IC)
Seal Jacks x 25 (IC)

Routine 1:
Staying in the front of the school we did something I like to call Crazy 8’s.  This is a routine where we do a choice of 3 exercises followed by running in a figure 8 pattern.

• 8 merkins
• 8 mountain climbers (2 is 1)
• 8 jump squats
• Crazy Eight run around the island
• Repeat 8 times

Routine 2:
So I had each PAX get on a parking space line.  Starting at the curb we did 10 derkins and then bear crawled halfway and lunge walk the rest where we did 1 irkin.  Rinse and repeat until it was 10 irkins and one derkin.

Routine 3:
The pax lined up. One PAX would call an exercise. All the pax would perform the exercise and then sprint about 50 yards and walk back. We did this about five to six times before it was time to end in the Circle of Trust.

Announcements
F3 Lake Wylie Nessie is scheduled for October 24. Details at http://f3lakewylie.com/index.php/2020/09/20/the-nessie-bigger-and-badder-in-2020/

F3 Gastonia 5.5 year convergence at Martha Rivers on 10/31. Check slack for details.

Prayers
The family of Mike Reidy who passed away Friday, October 9.
The Patterson family. Their 20-year-old son committed suicide.
A colleague of Pilgrim’s Progress who was  recently diagnosed with cancer.

Thanks for the opportunity to lead!

Aye,

Radar

It was March, the last time I had “Q” at an AO. I was a little rusty and it shows in my backblast.

I gave the disclaimer and then we heard the train so we all performed 5 burpees.

We went on a good half-mile mosey to the other side of the school where we circled up for the warm-up exercises.

WARM UP
SSH (25 IC)
MNC (10 IC)
Low Slow Squat (10)
Plank Jacks (20 IC)
Diamond Merkins (10 IC)

After the warm-up we did 11’s. I thought it would not take long, but it took the whole time. We started at the circle of the main entrance to the school and ran to Lakewood Road. We did merkins and jump squats.

When Dr. Seuss and Oblivious finished up I decided to head back to COT for a little ab work. We did LBCs and then Wet Nuts wanted us to end on 10 burpees so we did that.

ANNOUNCEMENTS
Annihilation at The Fighting Yank Saturday at 7:00 a.m. with Pizza Man. There will be another option available for others.

Blue Ridge Relay September 11-12.

For more events, check out http://f3gastonia.com/events/

PRAYERS
Police and first responders

People who are facing unemployment

F3 Mecca has a 2.0 (State Farm) that is going through some issues with his heart. His dad is (Hugo).

Aye,

Radar

January 21, 2020

My alarm went off at 4:55 a.m. and I reluctantly didn’t fart sack because I had the “Q” at The Storm. I knew it was going to be in the 20’s, so I was not sure how many PAX would be attending a morning workout. I knew Boudin would be present since he had mentioned some EC running and he WAS running as I pulled into Stuart Cramer High School.

I had planned on the train giving us some burpees, so I decided not to put that in my routine this morning. However, the train never came or was never heard.

Disclaimer followed by the Pledge of Allegiance

After the disclaimer we ran a good distance to the “circle” near the front of the school for the warm up.

Warm Up:
SSH x 20 (IC)
MNC x 15 (IC)
Windmill x 10 (IC)
Produce Picker x 10 (IC)
Peter Parker x 15 (IC)

Routine 1:
After the warm up we ran toward the football parking lot entrance where we performed 11’s.  We did 10 merkins and 1 squat and ended with 10 squats and 1 merkin.

Routine 2:
We continued running toward Lakewood Road and found a hill where I decided to do my next routine.

Each pax would bear crawl up the hill and crawl bear down the hill. While one pax is doing this, the pax that is bear crawling would call out a set exercise for the pax to do until he returned. One of the pax did call burpees here though.

With time running out we continued to run up the sidewalk on Lakewood Road and take the long way back to C.O.T.

After it was over, my watch read 3.7 miles and 587 calories burned. So I was happy with the workout.

Announcements:
F3 Rock Hill Rooster is Saturday, February 29. Check with Breaker-Breaker if you’re interested in getting a team together.

Prayers
Pillager has two neighbors that need praying.

Continue lifting up the Hamm family and Breaker Breaker’s wife who is now doing all the wedding planning.

Anchorman said his wife is traveling to Florida to spend some time with her parents.

Thanks for the opportunity to lead.
Radar

The STORM

We had 9 HIM at the The STORM this morning.  We started with a long mosey around the school.

Warm Up
SSH – 25 IC
Windmill – 10 IC
Cotton Pickers – 10 IC
Hillbillies – 15 IC
Mountain Climber Merkin – 10 IC
Stretches

Escalator
Round 1: 10 Burpees  / Lap around the parking lot (school side entrance)

Round 2: 10 Burpees / 20 Merkins / Lap around the parking lot (school side entrance)

Round 3: 10 Burpees / 20 Merkins / 30 Squat Jumps / lLap around the parking lot (school side entrance)

Round 4: 10 Burpees / 20 Merkins / 30 Squat Jumps / 40 Flutter Kicks (DC) / Lap around the parking lot (school side entrance)

Round 5: 10 Burpees / 20 Merkins / 30 Squat Jumps / 40 Flutter Kicks (DC) / 50 Carolina Dry Docks / Lap around the parking lot (school side entrance)

Escalator Down
Round 1: 50 Seal Jacks / Lap around the parking lot (school side entrance)

Round 2: 50 Seal Jacks / 40 Mountain Climbers (DC) / Lap around the parking lot (school side entrance)

Round 3: 50 Seal Jacks / 40 Mountain Climbers (DC) / 30 Rocky Balboa’s / Lap around the parking lot (school side entrance)

Mary
Some ab exercises, which I can not remember.

Circle of Trust
Please pray for Breaker Breaker and his family. A family member recently suffered a heart attack and his wife was also taken to a hospital for chest pain.

Please pray for Radar’s colleague. His daughter is going through drug rehabilitation.

I enjoyed the opportunity to lead. I hope you all were able to burn a lot of calories this morning!

Aye,
Sean Corcoran (RADAR)