Author: Sean Corcoran (Page 8 of 13)

We had 20 PAX this morning at the storm.  After a brief disclaimer and seeing no FNG’s we did a mosey to stretch out the legs.

Circle of Pain:
20 minute tabata beatdown (20 exercises, 45 seconds on 15 seconds of rest).

THANG #1
After that Circle of Pain we headed toward the bottom of the parking lot near the athletic fields. There are five light poles that lead to Lakewood Road.

From the first light pole run to the fifth light pole and back, then perform the following 10 merkins, 20 squats, 30 mountain climbers (count one side only), and 40 SSH.   Next from the first light pole run to the fourth light pole and so forth.

In all we got in 50 merkins, 100 squats, 300 mountain climbers, and 200 SSH.

ANNOUNCEMENTS:
48 hour run January 14-15 in Dallas. See Slack for details and sign up!
Second F lunch at Hillbillies in Lowell on Wednesday, January 25.
On February 11 at Folsom (pushing the rock challenge) with vehicles. See Ball Joint for details.
F3 Rock Hill Rooster VI is Saturday, March 4.

PRAYERS:
Continue to pray for my sister Mackenzie who is battling cancer.
Pray for Slaw’s wife.
Ball Joint is traveling north today for his Uncle’s funeral.
Feta (Sargento’s 2.0) received good news on his MRI, but needs to be in physical therapy for a few weeks.

After a brief disclaimer and seeing no FNG’s we took a mosey toward the Planet Fitness shopping center, ran around the shopping center toward Union Road and headed back to the the bank.

THANG #1:
10 Rounds (with Holiday Alternative Rock Music)
4 burpees (40)
8 merkins (80)
12 squats (120)
16 mountain climbers (320)
20 SSH (200)

After the tough warmup, we walked around the bank for rest and headed toward Riverwood Parkway.

THANG #2:
Round 1:
From Neal Hawkins at Riverwood Parkway run to the fourth light pole and back and perform 25 plank jacks.

Round 2:
From Neal Hawkins at Riverwood Parkway run to the fourth light pole and back and perform 25 lunges (count one side).

Round 3:
From Neal Hawkins at Riverwood Parkway run to the fourth light pole and back and perform 25 seal jacks.

Round 4:
From Neal Hawkins at Riverwood Parkway run to the fourth light pole and back and perform 25 freddie mercury (count one side).

PRAYERS:
Continue to keep saying prayers for my sister, Mackenzie. She is battling cancer.
Maybelline would like us to pray for a co-worker of his (Cliff).

ANNOUNCEMENTS:

1. Tooth Fairy VQ tomorrow (12/8) at The GOAT.
2. Hanging Christmas decorations at Tuttleman’s home (12/8 at 5:00 p.m.). Message Whoopie for details.
3. Freight is looking for PAX to assist with the Adopt a Street Campaign on Saturday, December 10. Message Freight for details.
4. Sargento is looking for PAX to assist with Ringing the Bells for Salvation Army at Sam’s Club (12/15) and Hobby Lobby (12/17). Message Sargento for details.
5. Flag Handoff Monday (12/12) at The Sandlot.

Thanks for the opportunity to lead.

Aye,
Radar

Only six on a gorgeous Friday morning. Seeing no FNG’s I gave a brief disclaimer and then we started off with the Slaughter Starter. Why not get them ready for when he is on Q next Friday. So 20 burpees out of the gate.

Next we went on a mosey to the parking lot of Four Square Church where we circled up for the warm up.

WARM UP
SSH x 20 IC
Windmill x 10 IC
MNC x 10 IC
Squats x 10 IC

After a quick warm up we headed to the the bottom of Elizabeth Street.

QUARTER POUNDER
25 merkins
Run 2/3 up Elizabeth and back to starting location.
50 squats
Run 2/3 up Elizabeth and back to starting location.
75 mountain climbers (count one side only)
Run 2/3 up Elizabeth and back to starting location.
100 SSH
Run 2/3 up Elizabeth and back to starting location.

We then took a mosey toward Davis Park.

FOURTIES
30 Plank Jacks at the bottom of Park street and 10 American Hammers (count one side) at the top of Park Street.
25 Plank Jacks at the bottom of Park street and 15 American Hammers (count one side) at the top of Park Street.
20 Plank Jacks at the bottom of Park street and 20 American Hammers (count one side) at the top of Park Street.
15 Plank Jacks at the bottom of Park street and 25 American Hammers (count one side) at the top of Park Street.
10 Plank Jacks at the bottom of Park street and 30 American Hammers (count one side) at the top of Park Street.

Headed to the benches at Davis Park for our next exercise.

LAZY 11’s
10 derkins/1 dip

With a few minutes left, we ran back toward COT.

ANNOUNCEMENTS:
Blood Drive is November 9. Check Slack for details.

Christmas Party is December 3.

PRAYERS:
Continue to keep my sister in your prayers.

We had 14 at The GOAT on September 29.

Seeing no FNG’s I gave a brief disclaimer and we took off on a mosey and circled up in the parking lot of First Baptist Church.

WARM UP:
SSH x 20 IC
Windmill x 10 IC
Seal Jacks x 20 IC
Imperial Walker x 10 IC
Merkin x 10 IC
Mountain Climbers x 15 IC

FOUR CORNERS:
Corner #1 at 8th Avenue and 10th Street (10 merkins)
Corner #2 at 8th Avenue and Front Street (10 merkins, 20 plank jacks)
Corner #3 at Front Street and 9th Street(10 merkins, 20 plank jacks, 30 squats)
Corner #4 at 9th Street and 8th Avenue (10 merkins, 20 plank jacks, 30 squats, 40 american hammers)

Took a lap around Cramerton and headed to the backside for the next routine.

DORACIDES
There are three light poles. At first light pole (1 bupee), second light pole (2 burpees), and third light pole (3 burpees). Partner up, one pax will run, the other pax will perform the exercises and switch out.
100 Carolina Dry Docks
200 Lunges
300 Flutter Kicks (count one side only)

We only had a few minutes left so we went on a long mosey toward where we started the warm up and returned to COT.

ANNOUNCEMENTS
F3 Amoeba Ruck
F3 Lake Wylie / F3 Gastonia Convergence is October 15 at W.A. Bess Elementary.
F3 Lake Wylie has a CSAUP on October 22 at PoopDeck (Bowl and Bounce in Lake Wylie). 13 miles with pain stations. CSAUP can be done  by one person or as a tandem.

Aye,
Radar