Tag: Joe Lyons (F3 Long Duck)

Pain and suffering with a happy ending

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WARMUP:
– Moroccan nightclubs
– Windmills
– Cherry pickers
– Imperial walkers
Mosey to benches and do a W.A.S.H.
– 50 hand release Werkins
– 50 American Hammers
– 50 Step ups (25 each leg)
– 50 Hip thrusts

THE THANG:
Mosey to poles
There are exercises at each pole around the middle school bus loop. Stop at each pole, starting with 1, compete exercise, then return back to starting pole and do one burpee per pole (1 burpee for pole 1, 2 burpees for pole 2, etc.). Run to next station, but stop at each station you pass and complete those exercises, run back to start.

Pole 1 – 5 Mike Tyson’s
Pole 2 – 10 Merkins
Pole 3 – 15 Squats
Pole 4 – 20 Monkey humpers
Pole 5 – 25 Big boy sit-ups
Pole 6 – 30 Diamond Merkins
Pole 7 – 35 Leg raises
Pole 8 – 40 Carolina Dry Docks

MARY:
ANNOUNCEMENTS:
COT:

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Bears and burns

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WARMUP: usual suspects- ended with SSH not started lol
THE THANG:

? The Thang – 12 Laps Total
• 4 corners per lap
• Complete the same exercise at all 4 corners each lap (so 4 sets per round)

MODE OF TRANSPORTATION
FIRST 6 LAPS- BEAR CRAWLS
Always face forward so side crawling, and crawl bearing as to always face the west end of the lot
⸻
Big group so we split up so approx 25% of the PAX started at each corner

? UPPER BODY LAPS (6 total)

Lap 1 – Shoulder Taps
• 10 Shoulder Taps (IC) at each corner

Lap 2 – Arm Circles
• 10 forward / 10 backward (20 total) each corner

Lap 3 – Plank to Pike Walkouts
• 10 reps at each corner

Lap 4 – Air Presses (standing)
• 10 reps each corner

Lap 5 – Superman Pulls
• 10 reps (on belly, simulate row) each corner

Lap 6 – Shoulder Raise Plank (alternating arms)
• 20 reps total (10 each side) each corner

⸻

? CORE LAPS (6 total)

MODE- SHUTTLE RUNS- same concept, always facing west

Lap 7 – Flutter Kicks (IC)
• 10 reps each corner

Lap 8 – American Hammers (IC)
• 10 reps each corner

Lap 9 – LBCs
• 10 reps each corner

Lap 10 – JLOS
• 10 per side each corner

Lap 11 – Big Boy Sit-ups
• 10 each corner

Lap 12 – Hollow Hold
• 20–30 second hold each corner

With time remaining pick a cone and do 50x what was on the cone, example was CDDS

MARY: flutters
ANNOUNCEMENTS: read ya letta
COT: always!

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This was a month ago?

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WARMUP: quick Mozy to back
THE THANG: partner workout
100 shoulder taps
150 merkins
200 dry docks
250 dips
200 inc merkins
150 lunges
200 shoulder taps
250 squats
300 LBC’s
350 SSH
50 burpees

MARY: round robin
ANNOUNCEMENTS: golf tournament
COT: yes

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Round about

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WARMUP: windmills, cherry pickers, imperial walkers
THE THANG: increasing reps from 10-40 by 10
Flutters, hello dolly, squats, my climbers, imperial walkers, LBC, merkins, ssh, shoulder taps, plank jacks.
Mozy around circle after each set
MARY: stretching
ANNOUNCEMENTS: golf tournament
COT:

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Zipper backwards

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WARMUP: run to new Arbis parking lot, plank for the 6, then 10 burpees oyo. Run 2 blocks straight on Spring st, plank and do 10 Merkins OyO. Run down two More blocks on Spring and plank then 10 mike Tysons. Run down to the end of Spring st.
THE THANG: run the zipper backwards. On one side of the zipper do 10 Merkins, on the other side do 10 Mike Tysons. Every time that the runner go accross Spring St, stop and do 5 burpees.
MARY: 5 Burpees, 10 Mile Tysons.
ANNOUNCEMENTS:
COT:

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The Smokin Ladder Beatdown

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Warm-Up:
SSH – 20 IC
Windmills – 10 IC
Moroccan Night Clubs – 15 IC
Imperial Walkers- 20 IC

The Thang:
1. Ladders
Start at 5 reps, add +5 each round until 25, then work back down.
Exercises:
KB Swings
Goblet Squats
KB Rows (each arm)

Ladder format: 5-10-15-20-25-20-15-10-5

2. Grinder (3 Rounds)
10 KB Chest Press
15 KB Deadlifts
20 KB American Hammers (with KB, 2-count = 1)

Round 1 MOT: Bear Crawl
Round 2 MOT: Lunges
Round 3 MOT: Farmer’s Carry Above Head

3. Last Minute Arms:
10 KB Curls IC
10 KB Triceps IC

Mary was a no show

Announcements: Read your newsletter

COT: Prayers and Praises

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No Barkley, No Peace

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Roughly, this is what was done:

Run to the back of the school.
Here’s the series… run to the 3rd light pole out back
– Grab a rock, here’s the sequence
– 15 curls, run two light poles, 15 flutters, run back
– 15 curls, 15 OHP, run, 15 flutters, back
– 15 curls, 15 OHP, 15 bent over row, run, 15 flutter, back
– 15 curls, 15 OHP, 15 bent over row, 15 chest press, run, flutter, back
– 15 curls, 15 OHP, 15 bent over row, 15 chest press, 15 tricep, run, flutter, run

Back to the front for more light poles
– Partner up
– Alternate carrying your partner down, at each light pole, 10 derkins each
– On the way back, run, 10 hand slap merkins at each pole
Head back to COT

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Baker Mayfield is not Pence

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WARMUP:
SSH, merkins, squats, Broga

THE THANG:
Untraditional 11s. At first I wanted to go all the way through from 10 to 1, but YHC quickly realized I wouldn’t be able to make it so I modified as needed. We worked through the first two exercises from 10 down to 8, then flipped to the next two exercises. Then flip back down for 7-5, then flipped back. Last set was 4 to 1.

We got through two sets of exercises before time ran out.

Merkins alternating hand on bell
Chest press

Second set
Squats
Set ups (each leg as 1)

Next round
Curls
Single arm row (each side)

Swings
Nut cracker

Solid workout and 0 running. According to my watch I burned 600 calories.

MARY:
No time left
ANNOUNCEMENTS:
Read newsletter
COT:
You had to be there.

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How long Duck got his name and why did the song get dropped?

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WARMUP: Moroccan night clubs, cherry pickers, windmills
THE THANG: 10 exercises starting at ten reps each and increasing by ten reps per set until we hit 50 reps. I manmaker and mosey down the hill and back between each set. OH press, curls, deadlift, bent over rows, front raise, swings, chest press, Merkin, mt climber, shoulder tap
MARY:
ANNOUNCEMENTS: golf tournament and read your newsletter
COT:

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