Tag: Joe Lyons (F3 Long Duck)

MCHale’s 4 miler

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WARMUP: OYO
THE THANG:
Harvest pointe
Market street
Cross Sutton to
Founders st
Straight onto Settler heights dr
Straight onto Stratford run dr
Cross new gray rock to
Harvest pointe
Down to the end and back
4mi

MARY: no
ANNOUNCEMENTS: Convergence, Soul2Sole Flag hand off, Q School
COT: yes

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Through Those There Woods

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WARMUP:
THE THANG: Some Ran Some Rucked Some or One Visited The Woods. It Was Humid and Hot.
MARY: Passed A Lady Could Have Been Her Name.
ANNOUNCEMENTS: Golf Tournament First Week Of December
COT:

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Of course, more burpees

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WARMUP:
Moroccan nightclubs
Windmills
Cherry pickers
Hillbilly walkers
Mosey to some curb merkins in cadence

BurpBackMountain

  • partner up. Partner 1 does burpees while partner 2 nurs up the hill and runs down twice. Then switch. Completed when 100 burpees are done

THE THANG:
The Sheldon Cooper
10 burpees, 10 squats, 10 merkins, 10 big boy sit-ups, run .3 miles around park to halfway point and complete
9 burpees, 9 squats, 9 merkins, 9 big boy sit-ups, run .3 miles back to Amphitheatre. Repeat with 8, then 7, then 6…
MARY:
Fear of being alone is why I come out to F3 and to give other men the opportunity to push themselves to be better. I want to be around others that will help me improve and to be held accountable.

Flutters led by Dark Helmet for 1 minute
ANNOUNCEMENTS:
COT:

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300+ reps

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WARMUP: mobility and the norms
THE THANG: 50 KB swings, 40 goblet squats, 30 gorilla rows, 20 snatches, 10 clean and press, 10 thrusters, 20 high pulls, 30 reverse lunge, 40 merkins (hand on bell), 50 swings
15,10,8- swing, overhead press, goblet squats, rows r/l.
MARY: alternating around the world, oblique bends, chest press
ANNOUNCEMENTS: CRI out training, newsletter
COT: prayers and praises

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Get better!!

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WARMUP:
Mosey around drop off line and back to beginning of GHMS loop.
THE THANG:
4 corners of stuff: (3 rounds)
Station 1: 40 mtn climbers, 40 sec plank hold
Station 2: 40 LBC, 40 Flutter
Station 3: 40 reverse lung, 40 squats
Station 4: 40 steps, 40 dips (with the bench)
MARY:
ANNOUNCEMENTS: Bethel, Newsletter
COT: Focus on Excavation. What is holding you back? Identify IT and use the tools that are here to support. Get IT removed!!

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Why do my Hips Hurt?

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WARMUP:
Moroccan nightclubs
Windmills
Cherry pickers
Hillbilly walkers
THE THANG:
The Nolan Richardson
Partner workout:
Partner 1 starts the exercises while partner 2 nurs 50 yards, does 1 Bobby Hurley, then runs back to start to pick up where partner 1 left off on the count.
150 Burpees
300 Squats
150 Big Boy Sit-ups
300 Little Baby Arm Circles
150 Merkins
300 Imperial walkers
MARY:
ANNOUNCEMENTS:
COT:

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Colosseum…The Return

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WARMUP: You should've done that & stretched prior to launch.
THE THANG: Run to the bottom of the hill at the entrance of the school compound for 5 of each of the following Merkin series:
Wide-Arm, Diamond, Regular, Wide-Arm, Diamond, Regular
NUR back up the hill to the small parking lot
20 Oblique Crunches each side
Run to the front of GHES
10 Mike Tysons
Bear Crawl to the opposite curb, Crawl Bear back
20 V-Ups
Bear Crawl to the opposite curb, Crawl Bear back
Run to the back wall behind GHES (so glorious)
Run to the wall, go over, touch the school, 2 Burpees
Run to the wall, go over, back to the start, 2 Burpees
That's 1 Round. Complete 5 Total Rounds
Slow Flutter Kicks
American Hammers while touching both hands on each side.
Run about 100 yards to a random light pole
20 Carolina Dry Docks & 20 Flutter's I/C
Run to the basketball court for a 3-tier suicide set with 5 lunges each leg after the full set.
Complete 2 full sets.
Run to the benches at GHMS
10 step-ups each leg followed by 20 Derkins
10 Bulgarian split squats each leg followed by 20 slow dips

Back to COT for a little more Mary
MARY: See above
ANNOUNCEMENTS: 8/28 Excavation, Bethel, Trash Pick Up, Cut Da Grass
COT: 100%

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Welcome Baby Owen!

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WARMUP: oyo
THE THANG: Harvest pointe
Market street
Cross Sutton to
Founders st
Straight onto Settler heights dr
Straight onto Stratford run dr
Cross new gray rock to
Harvest pointe
Down to the end and back
4mi

MARY: no
ANNOUNCEMENTS: welcome baby Owen and congrats granddad @U5CF2DMKK
COT: yes

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Fellowship Route

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WARMUP:
THE THANG:
Earth Fare and Back
MARY:
ANNOUNCEMENTS: Newsletter
COT: Family, health and seeking God

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Link street on my heart

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Written by DOAH in slack: [commentary by Band Camp]

Heart Breakers: @U01NGHPR2HW and almost @U05TY21AC2X, but he uncommitted sometime last night…

The Thang: Route attached [was attached in slack, you could look up today's date on a PAX's Strava. Suffice it to say: we hit 3 miles. FMPD slow rolled our start this morning which kept YHC from running directly where I planned to go, but we made it over there another way. No complaints]. We stopped a lot and did a lot [5 each stop] of 6-Count burpees (a BC staple), [10] merkins, [15] squats, [20] flutters, with a few LBCs thrown in for bad measure. [We did an undetermined amount of these based on keeping the group together enough so nobody got lost. Kept things in cadence because that seems to help keep men accountable to actually doing the exercises. Something about pushing through pain and discomfort together. Started with just burpees. Next stop: burpees & merkins, etc.]

Moleskine: Sweat. Plenty of sweat. And some ramblings that implied some very limited understanding of the functional success of certain systems. Regardless, we went fast and didn't lose anyone along the way… except Slash… but he was lost by choice. Uptown Girl is still greatly disturbed by my presence and refused even so much as a fist bump this morning, but like a lot of folks who hate me when they first meet me (that list is long, right Crystal Lake?), I'll wear him down eventually.

COT: The Fort’tan gave a good thought about acting on those things that we feel called to do and not delaying. Prayers for EC as he heads off to get his head shaved and his spine straightened, and prayers for NASA as he sends his little bird out of the nest.

[Here's the deal. God doesn't put things on your heart for someone else to do it. Go get after it.]

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