F3 Gastonia

Fitness, Fellowship, Faith

Author: Sean Corcoran (Page 2 of 13)

The Fighting Yank – May 4, 2024

May 4, 2024 / / 0 Comments

YHC stole the Q this morning at the Yank. Not that I had intended on getting up and working out, but when I awoke from my sleep at 6 a.m. and was wide awake, I was like let’s go workout.

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

WARM UP:
1/4 Mosey
Stretches
10 Windmill IC
10 Toy Soldier IC
20 SSH IC
10 Imperial Walker IC
10 Merkins IC

BEATDOWN #1  (Elevens):
10 squats – 1 Plank Jack

FOUR CORNERS (Escalating)
10 Merkins
20 Lunges
30 Seal Jacks (Eh Yall made an apperance at this corner)
40 Monkey Humpers for Bos who made an appearance at this corner.

BEATDOWN #2
Mosey to the corner of Myrtle and Main for some work.
10 derkins
10 irkins
10 mike tyson’s
10 hand release merkins
10 dips
10 step ups (count one side)

BEATDOWN #3
Headed over the old Belmont Middle School track. At each loop we did an ab excersise.

  • 25 flutter kicks (count one side)
  • 25 american hammers
  • 25 alternating shoulder taps
  • 25 mountain climbers

BEATDOWN #4
Myrtle Road Climb (Escalating)

  • 5 Jump Squats
  • 5 Imperial Walker Squats
  • 5 Carolina Dry Docks
  • 5 Big Boys
  • 5 Burpees (this was the last)

Wrapped up at COT with announcements and prayers.

Aye,
Radar

 

F3 Mount Hollywood – April 29, 2024

April 29, 2024 / / 0 Comments

WE had seven this morning at Mount Hollywood. Seeing in no FNG’s, I gave a brief disclaimer and then we said the Pledge of Allegiance.

WARM UP:
Lap around the parking lot.
SSH x 20 IC
Low Slow Squat x 10 IC
Imperial Walker x 10 IC
Windmill x 10 IC
Plank Jacks x 10 IC
Stretches

Quick mosey over to Rankin Elementary.

The BEATDOWN;

Partner 1 does 10 reps of a called exersie while partner 2 does 20 of a called exercise, then switch. Repeat with 9 mike and 18 , then 8 and 16, down to 1 and 2.

Round 1:
Mike Tyson’s and Merkins

lap

Round 2:
Mountain Climberst and SSH

lap

Round 3
Merkins and American Hammers

lap

Round 4
Derkins and LBC’s

lap

After a minute wall sit, we ran toward Oakland Street.

One pax would call an exercise (10 rep count max), and then the pax would run halfway up Oakland Street and return. We did seven rounds and then headed back to COT.

ANNOUNCEMENTS:
Goonies Ruck is May 4 at 3 a.m.
Rice N Beans is May 14 at 5:45 p.m.
2nd F Lunch is May 15 at Ray’s Smokehouse
Extinction Run is May 18 at Primary Brewery
The Murph is May 27 at the Sandlot.

PRAYERS and PRAISES
Pray for one another.
Jane Fonda is appreciative of everyone’s help with his house.
Pax on IR or dealing with illnesses.

F3 Bulldog – April 25, 2024

April 29, 2024 / / 0 Comments

We had 8 this morning Bulldog. It was great seeing Tophat back out in the gloom.

WARM UP:
20 SSH (IC)
10 Windmill IC
15 Seal Jacks (IC)
15 Mountain Climbers
Stretches

Run lap

THE THANG:

Round 1:
15 bend over rows (left and right arm)
15 shoulder press (left and right arm)
20 tricep press
15 kettlebell curls

Run lap

Round 2:
25 kettlebell swings
30 goblet squats
15 kettlebell lunges (each leg)
15 halo

Run lap

Round 3:
10 merkins left arm on bell
10 merkins right arm on bell
40 chest press
20 kettlebell figure 8

Run lap

Round 4:
25 kettlebell american hammers (count each side)
25 kettlebell little baby crunches
20 kettlebell sit and press
15 kettlebell flutter kicks

Run lap

LAZY DORA:
While one PAX did a called excerise, the other PAX did an ab exercise of their choosing.

ANNOUNCEMENTS:
Goonies Ruck is May 4 at 3 a.m.
Rice N Beans is May 14 at 5:45 p.m.
2nd F Lunch is May 15 at Ray’s Smokehouse
Extinction Run is May 18 at Primary Brewery
The Murph is May 27 at the Sandlot.

PRAYERS:
Those PAX on IR or dealing with illness.
Tooth Fairy’s job search.

F3 PoopDeck – April 18 2024

April 25, 2024 / / 0 Comments

PAX: Deer Tick, Warrior, Gilligan, Ice Bear, Rockette, Ice Bear, Floss, Dunkaroo

YHC had the Q in Lake Wylie at Poopdeck, plus 7 PAX ready for a good ol fashion beatdown.

WARM UP:
We took a couple of laps around the parking lot and circled up for the warm up.

10 Windmill IC
10 MNC IC
10 Sun Gods IC
15 SSH
10 Merkins (IC)
Stretches

The BEATDOWN:
We took a run around the back of the parking lot near Rey Azteca where I had set up for stations. We split into groups  of two and performed the exercises written on the pieces of paper. After one station was completed the PAX took a lap around the parking lot.

#1
10 Burpees
15 Jump Squats
20 Merkins
25 Kettle Bell Swings
30 Flutter Kicks (count one side)
35 SSH

#2
10 Hand ReleaseMerkins
15 Bomb Jacks
20 Carolina Dry Dock
25 Curls with Cinderblock)
30 Smurf Jacks
35 LBC

#3
10 Mike Tyson
15 Bonnie Blairs
20 Imperial Waker Squats
25 Overhead Press (with Cinderblock)
30 Seal Jacks
35 Parker Peter (count one side)

#4
10 Diamond Merkins
15 Bobby Hurley
20 Incline Merkins
25 Chest Press with Cinderblock)
30 High Knees
35 Mountain  Climbers (count one side)

The PAX rinsed and repeated at least one time and then we headed back toward COT.

 

F3 Folsom – April 2, 2024

April 2, 2024 / / 0 Comments

YHC made his debut Q at Folsom this morning. I wanted to get to the AO yesterday and take a look at what it had to offer, but I never made it. So my Q was basically a mix of stuff I like to incorporate in my own workouts (running and cardio).

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

Out the gate a mosey to one of the lower parking lots.

WARM UP:
25 SSH (IC)
Run to the other end of the parking lot
10 Imperial Walkers (IC)
Run to the other end of the parking lot
10 Merkins (IC)
Run to the other end of the parking lot
10 Low Slow Squats
Run to the other end of the parking lot
15 Goofballs (IC)
Run to the other end of the parking lot
15 Mountain Climbers

We took off to the other lower parking lot adjacent to the park. Seeing some light poles I decided to do a burpee at each light pole. There were only three light poles so we did one, two and three burpees at the light poles.

ESCALATOR:
10 Merkins (Run Around the Parking Lot, Stack the Exercises, Rinse and Repeat)
10 Merkins, 20 Squats
10 Merkins, 20 Squats, 30 American Hammers (count one side)
10 Merkins, 20 Squats, 30 American Hammers (count one side), 40 Seal Jacks

Next we ran to a smaller parking lot up the hill.

TRIPLE NICKEL:
5 Mike Tyson’s, and then bear crawl to the other end of the parking lot and perform 5 Big Boy Sit Ups, and then lunge walk back to the start.
Rinse and repeat five times.

Next we ran toward the horse track for a modified dora.

MODIFIED DORA:
50 Hand Release Merkins
100 Jump Squats
150 Freddy Mercury (count one side)

ANNOUNCEMENTS:
Convergence is Saturday, April 13 at CaroMont Health Park. Start time is 7 a.m.
Community Foundation Run follows the convergence. Purple Haze has two chariots and five PAX that have committed to push the chariots. If interested, see Purple Haze.
Goonies Ruck is May 4 at 3 a.m. at Gashouse.
Extinction Run is Saturday, May 18 at 9:00 a.m. at Primary Brewery. Suggested donation is $20. In addition Bos is raffling off a ruck sack (3 tickets for $25).

PRAYERS:
Wirenut’s family.
PAX traveling for Spring Break
Marriages
PAX on IR or dealing with illnesses

AYE,
Radar

 

 

F3 Tequila Sunrise – March 29, 2024

April 1, 2024 / / 0 Comments

YHC celebrated 8 years by taking the Q at Tequila Sunrise. Seeing no FNG’s, I gave a brief disclaimer followed by the Pledge of Allegiance.

We did some stretches and had some fun mumblechatter when Alma Matter and Tesla arrived a minute or two after the workout had started.

Enough stretches, then we ran toward the parking lot at Four Square Church.

8 Minute AMRAP:
8 Squats
8 Merkins
8 Mountain Climbers (IC)
8 SSH (IC)

Rinse and repeat until the time is done.

We then took a quick mosey to the bottom of Elizabeth Street

8 Minute AMRAP:
8 Mike Tyson
Run halfway up Elizabeth Street
8 Imperial Squat Walkers
Run down Elizabeth Street

Rinse and Repeat for 8 minutes

DORA 1,2,3:
100 Carolina Dry Docks
200 Lunges (count each movement)
300 Plank Jacks
Partner 1 performs the exercise, while partner 2 runs around the church parking lot. Switch out when partner 2 returns.

We had a few minutes left and headed back to COT and before the clock ran out we did 8 burpees.

ANNOUNCEMENTS:
Convergence is Saturday, April 13 at 7:00 a.m. at CaroMont Health Park. Stay and run the Community Foundation Run beginning at 9:00 a.m.
Goonies Ruck, May 4 at 3:00 a.m. Defib has details.
Extinction Run, May 18 at 9:00 a.m. See preblast from Bos

Prayers and Praises:
Pax dealing with illnesses and on IR.

Aye,
Radar

 

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