Tag: Joe Lyons (F3 Long Duck)

Coliseum- 12/17/2024

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WARMUP: ssh,cherry pickers, windmills, shoulder taps, mountain climbers
THE THANG: poles. 1st pole 1 merkin 2nd pole 2 merkins up to 10. On way back 1 burpee 2 burpee etc…
Mosey to tables 10 reps of slow squats, step up with knee raise, alternating lunges, incline merkin, merkin, decline merkin, mountain climbers, maktarjai, 1 min plank 2 sets
MARY:
ANNOUNCEMENTS: prayers/ praise around the circle…
COT:

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Hitting the Cycle

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WARMUP:
Windmills
Moroccan nightclubs
Cherry pickers
Hillbilly walkers
Imperial walkers

Mosey, Merkins on curb, mosey

THE THANG:
Hitting for the Cycle
On 4 lightposts:
– 20 UHaul in cadence (1 straight chest press parallel to ground, 2 back to chest, 3 incline chest press in a 45 degree angle, 4 back to chest), MOT lunge walk
– 20 American hammers in cadence, MOT rifle carry
– 20 curls in cadence, MOT murder bunnies
– 15 man makers in cadence, MOT around the world

Cycle 2:
Monkey humping goblet squat in cadence
Skull crusher in cadence
Flutters with kettlebell press in cadence
2-hand upright row in cadence (bell gripped at waste level and bring up to chin)

Cycle 3:
Goblet squat
Halos
Single leg deadlift
Overhead press

MARY:
ANNOUNCEMENTS:
COT:
Mental health
Stress/anxiety around the holidays

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Degenerates Only

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WARMUP: Imperial walker, hillbilly walker, high knees, low slow squats

THE THANG: tel:100-200-300
Big Boys, Incline merkins, Squats
Bear crawl to next bench, 10 step ups, bear crawl back, after 50 reps

MARY: ab burnout

ANNOUNCEMENTS: read your newsletter

COT: had to cut prayer short because of the rain and <@USBP08L1G> didn’t want to get wet

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RunNur!!

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WARMUP: Normal warmup
THE THANG:
RunNur (1 Run + 1 Nur per round):

Core
Run lap: 15 Flutter Kicks
Nur lap: 15 Freddie Mercurys
Upper Body
Run lap: 15 Merkins (regular pushups)
Nur lap: 10 Diamond Merkins
Legs
Run lap: 15 Monkey Humpers
Nur lap: 15 Squats
Cardio Burst
Run lap: 10 Burpees
Nur lap: 10 Star Jumps
Combo
Run lap: 15 Under-the-Fence Pushups
Nur lap: 15 Mountain Climbers

REPEAT (Backwards and up the board)

ANNOUNCEMENTS: Dam-to-Dam Sandbar & Bethel

COT: Things were said and prayers were given.

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Ranger Merkens

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WARMUP: YOG with stretches mainly to the groin region
THE THANG: 4 corner Loops round the parking lot with curls, squats, curls, and dead lifts.
Dora – Ranger Merkens 75, Overhead Press 75, farmer carry to other side of parking lot
MARY: no
ANNOUNCEMENTS: thanksgiving convergence and Christmas Party
COT: what happens stays

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Prep for turkey leg lifts

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WARMUP: little of this little of that
THE THANG: 4 rounds-goblet squats, right arm press, left arm press, right side row, left side row- mosey- 4 rounds swings, clean and press, high pull, deadlift- mosey- 3 reds. Step ups, dips, Derkins. Mosey, flutters, American hammers
MARY:
ANNOUNCEMENTS: Christmas party.
COT: travel, thanksgiving, Ms, 2.0s

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Ladders, lunges and bear crawls, oh my

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WARMUP: Yes
THE THANG: Push/Kb swing ladder 2, 4, 6,…to 20 of each. 10 man makers.

To the hill for a Dora with one lunging while farmer carrying both the other with body weight lunge. Switch as needed with 5 goblet squats each switch til the top. Back down the hill with one partner overhead carry while the other bear crawl switching as needed with 5 press each switch.

Mary for 5 minutes at bottom.

Circle up for a few rounds of kettlebell work
MARY: yes
ANNOUNCEMENTS: yes
COT: yes

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4 corners beatdown!

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WARMUP: SSH, imperial walker, super fast windmills,
THE THANG: 4 corners with over head carry in between. 60/40/20. KBS/Rows(RH)/Rows(LH), gobblet squats
MARY:
ANNOUNCEMENTS: dad2dam, Xmas party, etc
COT: prayers or praise from all

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Suicides with Hill repeats and Sandbags

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WARMUP: SSH, Merkins, Mt Climbers
THE THANG: walk to the top of the hill at Hubert Graham way/Good Hill Rd (Walmart Hill). Wait a few seconds while farmer only picked the FNG that arrived late.
10 poles down the hill have an exercise that needed to be executed with tue sand bag. Everytime an exercise was completed, run back to the top of the hill without the sandbag and do a burpee, add an extra burpee everytme that you go back to the too of the hill. Here are the 10 exercises, most of the PAX completed at least 5 of them, some got to the 6th station.
1. 30 half moon snatch
2. 30 cleans
3. 30 good morning
4. 30 over head press
5. 30 shoulder press
6. 30 rotational lunge
7. 30 chess press
8. 30 triceps
9. 30 chest press
10. 30 over head squats
MARY: she was not there
ANNOUNCEMENTS: Christmas patty, Bourbon, Bethel, etc.
COT: welcome to FNG, prayers, Do not let politics to dictate what is best for your future, only god and your own effort can dictate your future.

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