F3 Gastonia

Fitness, Fellowship, Faith

Author: Sean Corcoran (Page 3 of 12)

F3 Shipwreck – February 7, 2024

February 27, 2024 / / 0 Comments

I was on Q at Shipwreck in Lake Wylie on February 7, 2024.

In honor of the SuperBowl coming up, I stole a workout from Bos known as Touchdown Beatdown, but before the fun we had to mosey and circle up for some stretching.

Touchdown Beatdown:

Bear Crawl from the end zone to the 10 yard marker. 10 Merkins.

Lunge Walk to 20 yard marker for 20 Alternating Shoulder Taps (count one side)

Run to the 30 yard marker for 30 Squats

Bear Crawl to the 40 yard marker for 40 American Hammers (count both sides)

Lunge Walk to the 50 yard line for 50 SSH.

Run to the 40 yard marker for 40 American Hammers (count both sides)

Bear Crawl to the 30 yard marker for 30 Squats

Lunge Walk to 20 yard marker for 20 Squats

Run to the 10 yard marker for 10 Merkins and bear crawl into the end zone.

Take a lap around the parking lot.

Rinse and repeat for 35 minutes.

Aye,
Radar

F3 Black Flag – February 26, 2024

February 27, 2024 / / 0 Comments

There was a passing of the Flag in Lake Wylie Monday evening at “Black Flag”, so I posted to support the new Site Q leader (Dunkaroo).

We had 16 PAX show up for the 45 minute workout at Field Day Park.

Tweety was on Q. Other Pax in attendance were (myself, Kaboom, Taser, Austin Powers, Nickelback, Cut Bait, Captain Jack, Quasimodo, Nature Boy, Green Acres, Wolverine, GP, Dovetail, Shades, Dunkaroo, ACP)

According to my Strava I ran more than 2 miles and burned more than 400 calories.

Evening workouts in Lake Wylie are every Monday and Wednesday beginning at 7:00 p.m. at Field Day Park.

 

F3 The Sandlot – February 26, 2024

February 26, 2024 / / 0 Comments

This morning at the Sandlot, I initially counted six of us, but Alma Mater’s arrival made it seven after we realized he had taken a wrong turn. He explained that he had encountered someone riding a bicycle and, instead of recruiting them with an EH (Encouragement to join), he inadvertently frightened them by suggesting he was late for a workout.

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

WARM UP:
Two laps around the parking lot at Pelican’s.
Toy Soldiers x 10 IC
Gravel Pickers x 10 IC
Windmill x 5 IC
Stretches

BEATDOWN #1
We headed for a run toward the entrance to Martha Rivers Park. At the entrance there are five light poles, which we stacked the exercise. Of course I called burpees.

  • Lightpole 1: 5 burpees
  • Lightpole 2: 5 burpees, 10 merkins
  • Lightpole 3: 5 burpees, 10 merkins, 15 squats
  • Lightpole 4: 5 burpees, 10 merkins, 15 squats, 20 mountain climbers (count one side)
  • Lightpole 5: 5 burpees, 10 merkins, 15 squats, 20 mountain climbers (count one side), 25 SSH

BEATDOWN #2
Next we took a stroll around the  Martha Rivers Parking Lot and ended up near the baseball diamond. There are four entrances, and somehow I missed one looking back at my Strava. So at each entrance to the diamond we would run and perform an ab exercise.

  • First entrance: 20 Flutter Kicks (IC)
  • Second entrance: 20 American Hammers (IC)
  • Third entrance: 10 Parker Peter (IC) and 10 Plank Jacks (IC)

BEATDOWN #3
We then headed toward the picnic shelter for some chest work.

  • Round 1: 10 dips (IC), 10 incline merkins, and 10 decline merkins
  • Round 2: 15 dips (IC), 15 incline merkins, and 15 decline merkins

FINAL BEATDOWN:
We left Martha Rivers Park and headed toward Riverwood Parkway for sprints at the light poles and an exercise at the starting point.

  • First lightpole: Crunchy Frogs x 20
  • Second lightpole: LBC’s x 20
  • Third lightpole: Mike Tyson’s x 20
  • Fourth lightpole: Oblique crunches

ANNOUNCEMENTS:
Hunchback has the Q Tuesday (2/27) at Midoriyama. He is bringing the rep count from the convergence if you want to see how you’re doing.
Q School at The Gashouse with JJ and Broke – Saturday, March 2 at 7:00 a.m.
Extinction Run on Saturday, April 20 at Primary Brewery in Charlotte.

PRAYERS:
Maybelline’s grandfather. He also mentioned some co-workers who had been sick.
Those PAX on the IR or dealing with illness.

*** Great work by all today. I think we ended up with more than 2.5 miles and a lot of calories burned!

Aye,
Radar

 

 

 

 

F3 Barracuda – February 21, 2024

February 21, 2024 / / 0 Comments

QIC: Radar

PAX: Zamboni, Ice Bear, Quasimodo, Huffy, Hauschka

We had 6 this morning at Barracuda in Lake Wylie. I was on Q. If you ever get a chance come check out this AO. It’s a running AO with exercises.

Haf mile mosey followed by the warm up.

WARM UP
10 Merkins, 20 Goofballs, 30 Squats, and 40 American Hammers.

Next, we headed to the parking lot near Publix for sprints and jogs between the rows.

We wrapped it up by doing an escalator in a neighborhood community on Channel Road, which is about a 1/4 of a mile loop.

  • 50 SSH
  • 40 Mountain Climbers (Count one side)
  • 30 Merkins
  • 20 Squats
  • 10 Big Boy Sit Ups

Channel Road also turns into a hill so we did hill sprints with burpees. Unfortunately, we were only able to stack the burpees to three. Run up the hill and back and do a burpee. Next round two burpees and so forth.

ANNOUNCEMENTS:
F3 Lake Wylie Bethel Men’s Shelter is March 21.

PRAYERS and PRAISES:
My wife’s birthday is today.
Aging parents.
Those dealing with Cancer.
Agassi.

Aye,
Radar

F3 The Pub – February 15, 2024

February 15, 2024 / / 0 Comments

Seeing no FNG’s, I gave a brief disclaimer followed by the Pledge of Allegiance.  Since it’s race weekend, many of today’s PAX ran between 4 and 5.5 miles. Great fellowship by all.

ANNOUNCEMENTS:
Second F Lunch at Pita Wheel in Belmont on February 21.
Q School at the Gashouse on Saturday, March 2.

PRAYERS:
Safe travels for those heading to Austin for the half-marathon and for those PAX running Dam to Dam.
Alma Matter mentioned a colleague dealing with cancer and another colleague whose son is having a difficult time with hearing.
Shooting in Kansas City

F3 The Storm – January 30, 2024

February 1, 2024 / / 0 Comments

The bitter cold only brought 13 to The Storm, but that’s okay, I’m sure everyone is getting that last fartsack in before February 1.

Seeing no FNG’s I gave a brief disclaimer followed by the Pledge of Allegiance. We did some arm and leg stretches and then the four ruckers took off, and the rest went and started the beat down with a lap around the parking lot.

The REAL WARM UP:
Running the rows of the parking lot closest to the football and practice field.

    • Row 1: 5 Hand Release Merkins + 1 Burpee
    • Row 2: 5 Hand Release Merkins, 10 Goofballs (count one side) + 2 Burpees
    • Row 3: 5 Hand Release Merkins, 10 Goofballs (count one side), 15 Squats + 3 Burpees
    • Row 4: 5 Hand Release Merkins, 10 Goofballs (count one side), 15 Squats, 20 American Hammers (count one side) + 4 Burpees
    • Row 5: 5 Hand Release Merkins, 10 Goofballs (count one side), 15 Squats, 20 American Hammers (count one side), 25 Seal Jacks + 5 Burpees
    • And what do you know… a train sound horned… so an additional five Burpees

BEATDOWN #1:
Decrease the rep by 2 for (10 rounds) – take a lap around the front of school after round 2, 5, and 9.

  • 20 SSH
  • 20 Merkins
  • 20 Mountain Climbers (count one side)
  • 20 High Knees (count one side)
  • 20 Monkey Humpers

BEATDOWN #2:

  • 15 Derkins / 15 Incline Merkins
  • 15 Rocky Balboa’s (count one side) / 15 Bonnie Blair (count one side)
  • 15 Big Boy  Sit ups / 15 Freddie Mercury (count one side)

We took the long way back and had a minute or two for Mary.

ANNOUNCEMENTS:
Pushing the Rock Challenge starts February 1
Winter Nationals on Saturday, February 10 (All other Saturday AO’s closed)
Rice and Beans on Tuesday, February 13 (See Anchorman to HC)

PRAISES /PRAYERS:
Ocho accepted a job offer. He begins on Monday.
My son  for getting acceptance letters to N.C. State and unfortunately waitlisted at UNC-Chapel Hill.
Cheesesteak’s daughter was accepted to both N.C. State and UNC-Chapel Hill.
Keep Breaker Breaker’s aunt in your prayers.
Those PAX on the IR and those PAX dealing with illnesses.

F3 Mount Hollywood – January 22, 2024

January 22, 2024 / / 0 Comments

Good morning. We had seven PAX brave the 21 degree weather at Mount Hollywood this morning.

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

WARM UP:
We took two laps around the parking lot.

Next we stacked our WARM UP exercises:

  • 20 SSH, then sprint a row in the parking lot.
  • 20 SSH, 20 Squats, then sprint a row in the parking lot.
  • 20 SSH, 20 Squats, 20 Mountain Climbers, then sprint a row in the parking lot
  • 20 SSH, 20 Squats, 20 Mountain Climbers, and 20  merkins

Next we took a stroll toward East Glendale Avenue and did a Burpee / Merkin Ladder

  • Each pax would run up the hill to the light pole and perform 1 burpee and and run back and repeat this until they did 5 burpees.
  • Next the pax would do the same run, but perform 6 merkins and so forth until we go to 10 merkins.

From there we did Four Corners in Mount Holly.

  • Corner #1: 10 Carolina Dry Docks
  • Corner #2: 10 Carolina Dry Docks, 20 Lunges
  • Corner #3: 10 Carolina Dry Docks, 20 Lunges, 30 Flutter Kicks
  • Corner #4: 10 Carolina Dry Docks, 20 Lunges, 30 Flutter Kicks, and 40 Seal Jacks.

In all, we got close to 3 miles in on a cold morning.

ANNOUNCEMENTS:
Pushing the Rock Challenge begins on February 1. Keep an eye out on slack for details.
F3 Winter Nationals at Folsom on Saturday, February 10. All other AO’s closed.
F3 Rock Hill is hosting the Rooster on Saturday, March 3.

PRAYERS:
Pillager’s mother in law is having a scan today for kidney issues.
Bubba Sparxxx had surgery Friday.
Remember the PAX on our IR and on the Prayer Channel.

Aye,
Radar

F3 The GOAT – December 7, 2023

December 7, 2023 / / 0 Comments

We had 11 this morning at The Goat. It was nice seeing Rebar back out in the gloom.

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

WARM UP:
Stretches including Windmill, Toy Soldiers and Paver Pickers (since we’re at the GOAT).

The BEATDOWN:
We took a run on Center Street and headed to the parking lot of the First Baptist Church for a 20 minute Tabata workout (20 exercises, 40 seconds on and 20 second of rest).

Next, we did four corners. At corner one (10 merkins), corner two (10 merkins, 20 Rocky Balboas), corner 3 (10 merkins, 20 Rocky Balboas, 30 squats) and corner 4 (10 merkins, 20 Rocky Balboas, 30 squats, and 40 SSH).

We finished up the four corners at the bottom of 9th Avenue and then proceeded to run up 9th avenue and back and do the following exercises (25 Goofballs, 25 Mountain Climbers, and 25 American Hammers).

ANNOUNCEMENTS:
Beer Ruck: Saturday, December 9 beginning at 11:30 a.m. See preblast written by Bos.
Beer Mile: December 30 (Sargento will have details soon).

PRAYERS:
Tesla’s sister.
Ocho’s Gradmother
Mayor’s recovery from knee surgery
PAX on IR and those PAX dealing with illness.

Aye,
Radar

F3 The Ricky Bobby – November 29, 2023

November 29, 2023 / / 0 Comments

This morning, seven of us gathered at Ricky Bobby. No new faces, so I quickly gave the disclaimer and led us in the Pledge of Allegiance.

We started with some stretches and then did two laps around the elementary school parking lot.

Since it was Cheesesteak’s second time, we went over the five core principles of F3.

Next, we partnered up for doracides: 100 merkins, 200 squats, and 300 mountain climbers.

We mixed things up with lunges, bear crawls, and broad jumps between light poles.

We took a moment to learn how Cheesesteak got his name, thanks to Sargento’s encouragement.

Afterward, we did a Wall Sit with 10 SSH and 10 plank jacks, followed by benches near the baseball field for a lazy dora: 25 derkins and LBCs, then 25 dips and freddy mercuries. Each partner aimed for a total of 50 reps.

Seeing very little time left we headed to COT for a few minutes of MARY.

ANNOUNCEMENTS:
Convergence is Saturday, December 2 at the Yank.
F3 Christmas Party is Saturday, December 2 at Lewis Farm.
F3 Beer Ruck is Saturday, December 9 in McAdenville at 11:30 a.m.

PRAYERS and PRAISES:
Keep Jane Fonda in your prayers. He had some extensive damage to his home. We are fortunate to have some awesome brothers who helped out yesterday.
There is a third grade teacher at New Hope Elementary that could  use some prayers.
Tesla’s sister who is in Hospice care.
Lost loved ones during this time of year.

Aye,
Radar

F3 Tequila Sunrise -November 24, 2023

November 29, 2023 / / 0 Comments

We had six post for a post Thanksgiving Day beatdown. Seeing no FNG’s, I gave a brief disclaimer followed by the Pledge of Allegiance.

We did some stretches, and then took a lap around the track at the elementary school and headed to Four Square Church for beat down.

BEATDOWN #1
AMRAP – 8 minutes
5 burpees
10 merkins
15 squats
20 SSH

Next we took a stroll to Davis Park.

BEATDOWN #2
Three exercises (Pull Ups, Derkins, and Big Boy Sit Ups), five rounds, and five reps.

BEATDOWN #3
Headed to the backside of Ferrell Avenue for four corners.
Four exercises – Five reps.
1. 5 Mike Tyson
2. 5 Alternating Shoulder Taps
3. 5 Carolina Dry Docks
4. 5 Squats

ANNOUNCEMENTS:
Convergence at the Yank on Saturday, December 2
F3 Christmas Party on Saturday, December 2
F3 Beer Ruck on Saturday, December 9 in McAdenville

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