Author: Sean Corcoran (Page 7 of 13)

We had 10 this morning at Tequila Sunrise. Seeing no FNG’s I gave a brief disclaimer and we took off for a mosey to the Four Square Church parking lot.

WARM UP:
Windmill x 10 IC
Imperial Walker x 10 IC
Sun Gods x 10 IC (Left and Right Side)
Seal Jacks x 10 IC
Plank Jacks x 10 IC
Stretches

With it being Cinco de Mayo, I told the PAX that we would do exercises in increments of five. With that being said we started with a triple nickle.

TRIPLE NICKLE
We performed five hand release merkins, and then ran half way up Elizabeth Street and did 5 bomb jacks. Rinse and repeat five times.

FOUR CORNER ESCALATOR
Round 1
Park Drive  and Elizabeth Street – 5 merkins
Elizabeth Street and Eagle Road – 5 merkins
Eagle Road and Vesta Street – 5 merkins
Vesta Street and Park Drive – 5 merkins

Round 2
We added 10 squats to the five merkins.

Round 3
We added 15 American hammers to the five merkins and 10 squats.

Round 4
We finished off with 5 merkins, 10 squats, 15 American hammers and 20 SSH.

After the escalator we headed back to Belmont Central and did another set of exercises.

AMRAP
5 Derkins,
10 Decline Alternating Shoulder Taps
15 Dips
20 Step Ups
Run around the small parking lot.

ANNOUNCEMENTS:
Happy Hour – Check Slack for details.
Time Laps Race – May 19 at the US National Whitewater Center
2nd F Lunch at The Lodge on May 24.
Bike ride in Forest City on June 3

PRAYERS
Continued prayers for my sister Mackenzie
Tiger’s family
We also mentioned the many PAX on the Prayer Channel. Continue to check that out and lift them up.

Aye,
Radar

Six PAX this morning at The Labyrinth.  Seeing no FNG’s I gave a brief disclaimer and we circled up for the warm up.

WARM UP:
SSH x 20 IC
Windmill x 10 IC
Imperial Walkers x 10 IC
Plank Jacks x 15 IC
Merkin x 10 IC
Stretches

After the warm up we took off toward Martha Rivers Park for the first beat down.

The limit was 5 trees as you enter the parking lot.

TREE #1 = 5 burpees
TREE #2 = 5 burpees, 10 diamond merkins
TREE #3 = 5 burpees, 10 diamond merkins, 15 squats
TREE #4 = 5 burpees, 10 diamond merkins, 15 squats, 20 American hammers (count one side only)
TREE #5 = 5 burpees, 10 diamond merkins, 15 squats, 20 American hammers, 25 SSH.

We then took a long mosey around the parking lot and ran toward the picnic shelters for 11’s.
10 derkins, then run toward the street and one big boy sit up.

After 11’s we headed toward the diamond and performed 7 of diamonds.
Round 1 – 7 hand release merkins at each base for a total of 28 reps.
Round 2 – 14 squats at each base for a total of 56 reps.
Round 3 – 21 Freddy mercury at each base for a total of 84 reps.

Seeing no time left we did a mosey toward COT and did a minute worth of ab exercises.

ANNOUNCEMENTS:
Convergence is Saturday April 29 at Poston Park beginning at 7 a.m.
Time Laps relay is the weekend of May 19.

PRAYERS:
Continue prayers for my sister Mackenzie.
EZ Rider asked for prayers for his son.
We also asked everyone to make a conscious effort to check the prayer channel daily and lift those people up.

Three runners put in a little over 5 miles of work at the Pub. Great conversation to Pelican’s and back.

Announcements:
Q vs. Q, Saturday at Folsom – 6:30 a.m. start. Check Slack for more details.
Pain Lab at the Ball Park at 7:00 a.m. Tube is taking the Q.
Community Foundation Run on Saturday, April 1 at 9:00 a.m.
Obstacle Course Race at Folsom on  Saturday, April 8 at 6:30 a.m.
F3 Lake Wylie CSAUP, Satuday morning May 6 at 9:00 a.m. in Clover.
F3 Gastonia Time Laps Run at the Whitewater Center.

Prayers
PAX and families dealing with cancer.
Roscoe has a neighbor with a family member diagnosed with bladder cancer.
Nutria’s brother is going through the adoption process.
Nashville school shooting
Mississippi storm damage.

Aye,
Radar

Today, marked the seven year anniversary in F3.

• Sargento EH’d me
• My first post was at THE STORM
• Whoopie was on Q

Seeing no FNG’s, I gave a brief disclaimer and we took two laps around the track at New Hope Elementary and then circled up for the warm up.

WARM UP:
Windmill x 10 IC
Imperial Walker x 10 IC
SSH x 20 IC
Sun Gods x 10 IC (Forward and Backward)
Plank Jacks x 10 IC
Parker Peter x 10 IC
Squat x 10 IC

Beatdown #1: (Escalator around the track)
7 merkins – Lap
7 merkins, 14 jump squats – lap
7 merkins, 14 jump squats, 21 mountain climbers (count one side only) – lap
7 merkins, 14 jump squats, 21 mountain climbers (count one side only) – lap

Beatdown #2 (7’s)
Six derkins run across the field and perform one lunge (count one side only)

Beatdown #3 (Burpee pyramid starting at 7)
7 burpees run the length of the parking lot in front of the school – rinse and repeat so a total of (for a total of 28 burpees)

Beatdown #4
We headed to the benches at the baseball field and did 7 dips, 7 derkins,  and 7 irkins, followed by  14 of each exercise.

With a minute remaining we headed back go COT.

Announcements:
Q vs. Q, Saturday at Folsom – 6:30 a.m. start. Check Slack for more details.
Pain Lab at the Ball Park at 7:00 a.m. Tube is taking the Q.
Community Foundation Run on Saturday, April 1 at 9:00 a.m.
F3 Lake Wylie CSAUP, Satuday morning May 6 at 9:00 a.m. in Clover.

Prayers
Families dealing with cancer.
Nutria’s brother is going through the adoption process.
Nashville school shooting
Mississippi storm damage.

Aye,
Radar

Seeing no FNG’s, I gave a brief disclaimer and we loosened up the legs with a run in the parking lot that included toy soldiers, butt kickers, karaoke, etc.

WARM UP:
SSH x 25 IC
Imperial Walker x 10 IC
Windmill x 10 IC
Squats x 10 IC

WORKOUT:
Trying something different today we took a stroll through downtown Mount Holly and ran about 2.5 miles. During our run we did the following exercises.

ALARM #1
25 American Hammers
25 Lunges
25 Air Presses
Run
25 Merkins

BOMBS
25 Burpees
25 Overhead Claps
25 Mountain Climbers (Count Right Leg)
25 Big Boy Sit Ups
25 SSH

Merkin Jack
1 Merkin / 5 plank jacks up to 25

ALARM #2
25 Alternating Shoulder Taps (IC)
25 LBC
25 American Hammers
Run
25 Monkey Humpers

Lazy Dora
50 merkins / hold plank
100 squats / hold Al Gore
150 flutter kicks / hold 6 inches

Prayers:
My sister
Tiger’s mother
Clavin’s wife
Termite’s brother
Huffstetler and Lovelace families

Announcements:
2nd F at JR Cash in Mount Holly on March 22
Community Foundation Run on April 1

St. Patrick’s Day at Tequila Sunrise

Seeing no FNG’s, I gave a brief disclaimer and we circled up for the warm up.

WARM UP:
SSH x 20 IC
Windmill x 10 IC
Sun Gods x 10 IC (both forward and reverse)
Parker Peter x 10 (IC)
Stretches

Next, we took off on a mosey and headed to Elizabeth Street for the beatdown.

Three Rounds, 17 Exercises and 17 Reps. After each round, run up Elizabeth Street and back.

1. Burpees
2. Squats
3. American Hammers (count one side)
4. High Knees (count one side)
5. Hand release merkin
6. Jump Squat
7. Mountain Climbers (count one side)
8. SSH
9. Rocky Balboa (count one side)
10. Bomb Jack
11. Big Boy Situps
12. Merkin
13. Bonnie Blair (count one side)
14. Seal Jacks
15. Carolina Dry Dock
16. Plank Jacks
17. Flutter Kicks (count one side)

Seeing some time remaining we ran back to COT and found the benches. Keep the rep at 17 we did 17 derkins, 17 decline alternating shoulder taps, 17 irkins, and 17 step ups.

Prayers:
My sister
Tiger’s mother
Clavin’s wife
Termite’s brother

Announcements:
Q vs. Q Saturday at the Yank.
2nd F at JR Cash in Mount Holly on March 22
Community Foundation Run on April 1

Aye,
Radar

We had a great turnout this morning with 22 PAX posting. Seeing no FNG’s I gave a brief disclaimer and we took off for a short mosey before returning to COT for the warm-up.

WARM UP:
Windmill x 10 IC
SSH x 20 IC
Little Baby Arm Circles x 10 IC
Merkin x 10 IC
Stretches

THANG:
We split into two groups. One group took a list of exercises with them and the other group took another list of exercises with them.

The PAX would perform 25 reps of two exercises then take a run around the parking lot adjacent to the stadium. Group 1 would stop at Group 2’s exercises and vice versa and perform those before returning back to their next set of exercises.

Group #1
Squats
Peter Parker (Count one side)
Run
Bonnie Blair’s (Count one side)
LBC’s
Run
Jump Squats
Freddie Mercury (County one side)
Run
Monkey Humpers
Big Boy Situps
Run
Bomb Jack
Reverse Crunch
Run

Group #2
Merkins
Mountain Climbers (Count one side)
Run
Wide Arm Merkin
Parker Peter (Count one side)
Run
Hand Release Merkin
American Hammers (Count one side)
Run
Diamond Merkin
Flutter Kicks (Count one side)
Run
Derkin
Plank Jacks

***In total, the Pax got though both sets of exercises and a couple of rounds again before time ran out.

Seeing only a few minutes remaining, we circled up for some MARY.

Announcements:
Extinction Run is Saturday March 4.
Community Foundation Run is Saturday, April 1

Prayers and Praises:
Continued prayers for my sister,  Mackenzie
Walker Hayes family
Tiger’s mother and m
Termite’s brother
Volt’s 2.0 (Mozart)