Tag: Tequila Sunrise (Page 1 of 7)

We had 13 PAX (with one FNG) at Tequila Sunrise this morning. Black Bear was on Q (he will be the new principal at Page Primary). This is his third time Q’ing for me. He posts regularly in F3 Metro.

WARM UP:
SSH X 10 IC
Merkin x 10 IC
Mountain Climbers x 10 IC
Flutter Kicks x 30 IC
Hello Dolly x 25 IC
Heels to Heaven x 20 IC
LBC x 15 IC
Merkins x 10 IC
5 Buprees OYO.

Next, we took off toward Belmont Middle School, but made a stop near the other entrance to South Point High School and across the street from Chick-fil-A to do two rounds of 5 Makhtar N’Diaye and 5 Bomb Jacks.

Now, we were off to Belmont Middle School and made our way into the stadium for numerous exercises including derkins, Carolina dry docks, burpees, running, and nurring from one side to the other.

We finally made our way onto the track for a partner workout. One partner performs 15 hand release merkins, while the other partner lunge walks. After partner 1 is done, partner 2 does 15 hand release merkins and partner 1 lunge walks. When partner 2 meets up with partner 1, the reps decrease by 2 for the hand release merkins.

Seeing about 8 minutes left, we took back off to COT.

PRAISES:
Eh’Yall’s mother in law did well in surgery yesterday.

ANNOUNCEMENTS:
Reminder that F3 Dad’s is this Saturday at Martha Rivers Park (June 14)
A list of events can be found at https://f3gastonia.com/events/

Aye,
Radar

YHC celebrated his 48th birthday and took the Q at Tequila Sunrise. We had no FNG’s, but we did have a Kotter from our region who moved DR. Glad Tiny Tank could come out and join us.

WARM UP:
SSH x 20 IC
Arm Circles x 10 IC
Toy Soldiers x 10 IC

The THANG:
We crossed the street into the neighborhood across from the elementary school.  We ran the loop (Merewood Road and Glen Harbor Drive).

Round 1 (at each light pole):
4 burpees and 8 squats

Round 2 (at each light pole):
4 mike tyson’s and 8 mountain climbers (count one side)

Crossed the street and did four corners: (Four exercises to = the year I was born ’76)
19 Merkins
38 Squats
57 Seal Jacks
76 Flutter Kicks (count one side)

Announcements:
Extinction run at Primal Brewery
Murph at Sandlot

Aye,
Radar

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

Warmup: Empirical Walkers, Toy Soldiers

Moseyed up the street.  Did 5 Burpees at each pole for 8 poles.  Turned around and came back with 10 Mike Tysons at each pole.  Rinse and Repeat one more time with 20 Bobby Hurleys at each pole.   Next grabbed a partner and while one partner ran to the church sign the other partner did an exercise.

50x Burpees

100x Overhead Claps

150x Merkins

200x Big Boys

250x Squats

Moseyed back to Belmont Central.

Shoulder Blaster: Baby Arm Circles; Reverse Baby Arm Circles; Moroccan Night Clubs; Chinooks; Air Presses; Seal Claps; and Cherry Pickers

COT

On February 9th 1975 a child was born, and he would go to become known as “Freon” by his F3 brothers.  What a great day, I am enjoying it.

Started with workout with a warm up with some:

20x Goof Balls

15x Toy Soldiers

Next, we did an Indian Run up to Elizabeth St. then we started with a Indian Bear Crawl.  We lined up in the Plank position, head to toe, and the PAX in the rear would Bear Crawl to the front of the line.  Each Pax would cycle through the line two times.

Moseyed to over to Davis Park and done some modified Triple Nickel.  Instead of doing 3 exercises, 5 times we modified it to do 3 exercises  7 times, and 7 reps each.  My goal was to do each of the 3 exercises  a total of 49 reps, but I am not sure of my math.  Watts up called me out on it….thanks Watts Up!!!

Started moseying back to the start.  Did a zombie walk part of the way.  When we got back to the school we did:

20x Dips

20x Derkins

10 each leg step ups

Moseyed to the large parking lot and done a Route 66.  Pax would Board Jump to the first line and do 1 CDD, and then Broad Jump  to the next line and do 2 CDDs and so on until we reached 11 CDDs.

Finished the workout with and AB Blaster:

American Hammers; Crunchy Frogs; Flutter Kicks; Reverse Crunches, and LBCs

COT

WarmUp Consisted on some Wojo-type hip loosening exercises and a few laps around the parking lot.

We spent the rest of the time broken into a group of 3 and a group of 4.

Group 1 does an exercise A, while a member of said group runs from basketball hoop to the East Coast and does 5 slam balls (15#) and then returns.

Group 2 does an exercise B, while a member of said group runs from basketball hoop to the West Coast and does 5 slam balls (10#) and then returns.

Continue until all the pax of larger group finishes.  Then switch coasts.  Switch back and on to a different set of exercises.

We worked our way from shoulders down to calves…

Time was called.

The Pledge of Allegiance was completed.

Announcements made…

Prayer Requests lifted…

Watts Up Powering Down….

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

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.

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