F3 Gastonia

Fitness, Fellowship, Faith

Author: Sean Corcoran (Page 5 of 13)

F3 Tequila Sunrise – October 20, 2023

October 24, 2023 / / 0 Comments

This morning we had Agassi of Lake Wylie with the Q.

He took us around the parking lot and then we circled up for a quick warm up.

For his Q, Agassi had several note cards spread out under the awning at Belmont Central. Each note card had a list of exercises and a scripture from the bible. After you completed one card, you took a lap around the school parking lot.

Announcements:
Half-marathon ruck is Saturday, October 21
F3 The Nessi is also Saturday, October 21.
Round-up and Hacksaw run is November 4 at Old School.
Veteran’s Day Hero WOD is at all Saturday AO’s on November 11.
Freight F4 is Saturday, November 18.
Convergence is Saturday, December 2.
Christmas Party is Saturday, December 2.
Beer Rock is Saturday, December 9.

F3 Tequilla Sunrise – October 13, 2023

October 16, 2023 / / 0 Comments

We had a nice showing of PAX this morning at Tequila Sunrise. Seeing no FNG’s, I gave a brief disclaimer followed by the Pledge of Allegiance.

We took a mosey to the parking lot of Four Square Church and circled up for stretching exercises.

BEATDOWN: 13-minute AMRAP

  • 10 merkins
  • 15 squats
  • 20 American hammers (count one side)
  • 25 alternating shoulder taps (count one side)
  • 30 SSH

BEATDOWN #2: 13 (13 rep) exercise STACK:

After each exercise we sprinted across the parking lot and stacked the exercises.

  • Smurf Jacks
  • Imperial Walkers
  • Flutter Kicks (count one side)
  • Lunges (count one side)
  • Merkins
  • Jump Squats
  • Plank Jacks
  • Seal Jacks
  • Freddy Mercury (count one side)
  • Wide arm merkins
  • Carolina Dry Docks
  • Burpees

Announcements:
40 day challenge begins Saturday, October 14
2nd F Lunch at Papa’s and Beer in Dallas on Thursday, October 19
Ruck on October 21 from Fighting Yank. (See Anchorman Preblast).
Support Roundup and Hacksaw on November 4.
F4 Relay on Saturday, November 18 (See Freight Preblast).
Christmas party on December 2
Beer ruck on December 9

Prayers:
Pax on IR or dealing with illness.
Travel

Aye,
Radar

F3 Mount Hollywood – September 25 2023

October 16, 2023 / / 0 Comments

We had four this morning at Mount Hollywood. Seeing no FNG’s, I gave a brief disclaimer followed by the Pledge of Allegiance.

We took a mosey in the parking lot of Mount Holly Middle School, and then headed to Rankin Elementary School for the warm up.

WARM UP:
50 SSH
40 High Knees (count one side)
30 Jump Squats
20 Bonnie Blairs
10 Burpees
10 Merkins
20 Mountain Climbers (count one side)
30 Carolina Dry Docks
40 Butt Kickers (count one side)
50 Freddy Mercury (count one side)

BEATDOWN:
From Rankin Elementary we headed to Oakland Street.

Three Rounds – after each round run up and down Oakland Street.

10 merkins
20 big boy sit ups
30 squats
40 lunges
50 SSH
60 LBC

After three rounds we headed back toward Mount Holly Middle School on Central Avenue. At each light we performed 10 (IC) of a mary excercise.

Aye,
Radar

F3 The Storm – August 29, 2023

August 29, 2023 / / 0 Comments

Pulling into Stuart W. Cramer High School I noticed that many of the parking lights were off. I had planned my weinke around them working, so I was going to have to “go off the cuff” with my Q in the morning.  Seeing no FNG’s I gave a brief disclaimer and we took off on a mosey to find some lights.

The mosey took us down toward the lower parking lot at the visitor side of the football stadium.

WARM UP:
SSH x 20 IC
Windmill x 10 IC
Gravel Pickers x 10 IC
Seal Jacks x 20 IC
Sun Gods x 10 IC
Plank Jacks x 10 IC
Stretches

BEATDOWN #1
Dora (100 merkins, 200 squats, 300 flutter kicks (count one side))

BEATDOWN #2
Staying in lighted parking lot, each PAX took up a parking spot.

  • First Round – Lunge walk to the other side and perform 10 Mike Tyson pushups.
  • Second Round – Lunge walk back and perform 20 Rocky Balboa’s (count one side)
  • Third Round – Toy Soldiers and perform 30 SSH
  • Fourth Round – Toy Soldiers back and perform 20 Jump Squats
  • Third Round – Bear crawl, lunge walk, bear crawl to the other side and perform 20 Mountain Climbers (count one side)
  • Fourth Round – Bear crawl, lunge walk, bear crawl back and perform 30 High Knees (count one side)
  • Fifth Round – Nur to the other side and perform 40 LBC’s
  • Sixth Round – Nur back and perform 40 American Hammers (count one side)
  • Last Round – Crab walk, lunge walk, crab walk to the other side and end with 10 Mike Tyson pushups.

Seeing a few minutes left, we lined up and headed back to COT with the last person performing a burpee, then sprinting to the front.

ANNOUNCEMENTS:
Check Slack for IronPax workout locations. Register here.
The F3 Belt is up for grabs Sunday (9/3) at Crossroads. 5 mile run. Winner takes the title.
Labor Day Convergence beginning at 7 a.m. at CaroMont Health Park (Honey Hunters baseball stadium).

PRAYERS:
Continue prayers for my sister Mackenzie.
Norwood
Turtleman
Tiger’s parents
Anchorman’s father in law
Breaker Breaker’s children are heading to Florida.

F3 The Ricky Bobby – August 2, 2023

August 11, 2023 / / 0 Comments

We had 8 this morning at The Ricky Bobby. Seeing no FNG’s I gave a brief disclaimer followed by the Pledge of Allegiance.

WARM UP:
Two laps around the track at New Hope Elementary
SSH x 10 IC
Sun Gods x 10 IC (Reverse)
Windmill x 10 IC
Merkin x 10 IC
Plank Jack x 10 IC
Stretches

BEATDOWN #1
New Hope has four light poles in the front of the school.  After each light pole we will stack the exercises.

Light Pole #1 5 hand release merkins
Light Pole #2 10 squats
Light Pole #3 15 mountain climbers
Light Pole #4 20 SSH

BEATDOWN #2
Three Rounds
10 Burpees
20 Merkins
30 Mountain Climbers
40 Squats
50 SSH

After each round run to the end of the parking lot and begin the next round.

BEATDOWN #3
Triple Nickle
5 big boy sit ups and 5 alternating shoulder taps (count one side)

We had a few minutes left so we took a mosey to the benches near the baseball field. Lazy Dora. One partner holds plank while the other does 10 derkins. Next exercise was 10 incline merkins and the last exercise was 10 dips.

ANNOUNCEMENTS:
Second F Lunch on Wednesday, August 16 at Pita Wheel in Belmont
F3 Dad’s event on Saturday, August 19 at Folsom
Hike on Sunday, August 27 at Crowder’s Mountain (see pre blast from Roscoe)

PRAYERS:
Turtleman
Norwood
Huckleberry
Termite’s and his family.
Continue to check the prayer channel for other prayers.

Tequila Sunrise – August 11, 2023

August 11, 2023 / / 0 Comments

A special “Thanks” to GP of Lake Wylie who agreed to cross the bridge and Q for the PAX of Gastonia.

WARM UP:
A quick lap around the parking lot.
SSH x 15 IC
Windmill x 10 IC
Gravel Pickers x 10 IC
Imperial Walkers x 10 IC

The THANG:
Six deck of cards.

Each PAX runs from one side of the court to the other side pulls a card, runs back and performs set exercise.

PAX who didn’t like what card they drew could give it up to other PAX.

With 10 minutes left we did an Ab lab.

ANNOUNCEMENTS:
Second F Lunch on Wednesday, August 16 at Pita Wheel in Belmont
F3 Dad’s event on Saturday, August 19 at Folsom
Hike on Sunday, August 27 at Crowder’s Mountain (see pre blast from Roscoe)

PRAYERS:
Turtleman
Norwood
Tiger’s mother and father
Huckleberry
Termite’s and his family.
Continue to check the prayer channel for other prayers.

F3 Ground Assault – July 26

July 31, 2023 / / 0 Comments

Four runners and four ruckers joined us for Ground Assault.

Here is the route that was set for the runners.

ANNOUNCEMENTS:
Annihilation with SLAW on Saturday, August 5 at Folsom.
F3 Dad’s on Saturday, August 19 at Folsom.
Labor Day convergence
Ruck CSAUP is in the works.

PRAYERS:
Norwood
Turtleman
Radar’s sister
Termite’s son
Eh Y’all’s mother in law.
Tesla’s sister.

F3 Tequila Sunrise – July 14, 2023

July 21, 2023 / / 0 Comments

Anchorman had the Q, but I took it after an emergency he had. Seeing no FNG’s, I gave a brief disclaimer followed by the Pledge of Allegiance.

We took a mosey toward Elizabeth Street and circled up for the warm up.

WARM UP:
SSH x 10 IC
Imperial Walker x 10 IC
Sun Gods x 10 IC
Seal Jacks x 10 IC
Plank Jacks x 10 IC

BEATDOWN #1:
We ran up and down Elizabeth Street.

Round 1
Bottom x 10 Carolina Dry Dock
Middle x 10 LBC
Top x 10 Squats
Repeat everything with 15 reps, followed by 20 reps.

*** 10 mountain climbers (2 is 1), 10 peter parkers (2 is 1), and 10 burpees.

Round 2
Bottom x 10 merkins
Middle x 10 big boys
Top x 10 bobby hurleys
Repeat everything with 15 reps, followed by 20 reps.

****** 10 plank jacks, 10 parker peters (2 is 1), 10 wide arm merkins.

Round 3
Bottom x 10 mike tyson’s
Middle x 10 flutter kicks
Top x 10 jump squats
Repeat everything with 15 reps, followed by 20 reps.

****** 10 american hammers (2 is 1), 10 freddy mercury (2 is 1), 10 hand release merkins.

ANNOUNCEMENTS
2f lunch at Pita Wheel (Dallas location) on Wednesday, July 19.
F3 Dad’s event on August 19 at Folsom.

PRAYER’s and Praises:
My sister Mackenzie.
Anchorman’s pet emergency
Hospice families
Hey Yall mother in law
Norwood surgery
Pilgrim Progress foot

Tequila Sunrise – July 21, 2023

July 21, 2023 / / 0 Comments

Well, it was back-to-back Q’s for YHC as I covered for my scheduled Q’s.

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

WARM UP:
SSH x 10 IC
Windmill x 10 IC
Goofball x 10 IC
Sun Gods x 10 IC
Plank Jacks x 10 IC
Stretches

BEATDOWN #1
Headed to Four Square church to do 11’s (10 merkins / 1 Jump Squat)

Welcome back Oblivious. He let us catch our breath and told the PAX about himself.

Wall sits to catch our breath. Each pax performed 10 seal jacks.

BEATDOWN #2
Triple Nickel
5 Hand Release Merkins / 5 SSH (repeat 5 times). Run was halfway up Elizabeth Street.

After the triple nickel, we took a mosey toward Assembly Street. There are 10 trees that line the road.

At each tree, a PAX called an ab exercise.

BEATDOWN #3
With a few minutes left we headed to the benches.
10 dips, 10 derkins, 10 incline merkins. Rinse and repeat three times and increase the reps by 5.

ANNOUNCEMENTS:
F3 Dad’s is August 19 at Folsom. 7 a.m.

PRAYERS and PRAISES:
My sister, Mackenzie, received a good report this week on her scan.
Turtleman
Breaker Breaker bike ride
Norwood’s surgery is Friday, July 28.
Hospice patients
Finkle’s parents who are in their 90’s.

F3 Mount Hollywood – July 10, 2023

July 10, 2023 / / 0 Comments

YHC had the Q this morning and pulled in  HOT to the parking lot at 5:30 a.m.  Never thought I would hit every traffic light from Belmont to Mount Holly, but I did.

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

WARM UP:
Lap around the school parking lot.
Windmill x 10 IC
SSH x 10 IC
Sun Gods x 10 IC
Stretches

BEAT DOWN #1
Five Rounds
4 Burpees
8 Merkins
12 Squats
16 Mountain Climbers (count all movements)
20 SSH
Lap around the school parking lot

BEAT DOWN #2
Five rounds
10 Derkins
10 Step Up (count one side)
10 Big Boy Sit Ups

BEAT DOWN #3
Five rounds
10 Dips
10 Jump Squats
10 Alternating Shoulder Taps (count one side)

BEAT DOWN #4
Five rounds
10 Incline Merkins
10 Lunges (count each movement)
10 American Hammers (count one side)

With no time remaining, we took one last lap around the parking lot.

PRAYERS
My sister Mackenzie.
Continue to check the Prayer channel on Slack.

ANNOUNCEMENTS:
F3 Dads Event is Saturday, July 15 at Gashouse.

Annihilation schedule:
July 15 at The Fighting Yank with Tiger
August 5 at Folsom with Slaw
August 26 at Gashouse with Defib

Aye,
Radar

« Older posts Newer posts »

Past Workouts

March 2025
M T W T F S S
 12
3456789
10111213141516
17181920212223
24252627282930
31  

© 2025 F3 Gastonia

Theme by Anders Noren — Up ↑