Tag: Joe Lyons (F3 Long Duck)

1% better at Slow Burn

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YHC was honored to be given the Q stick at Slow Burn and challenged the Pax to get 1% better this AM. You see, status quo is comfortable and safe because it is known. Showing up to an AO offers disruption because you do not know what you will encounter from the Q. As a Fort Redwood I dont have tons of new ideas but I do challenge those in attendance to get better as I am confident that this momentum will carry you through the day as it has for me over the years.

WARMUP:
Mosey to Persis parking lot and circle up
Windmills x 10
SSH x 20
Mtn x 20
MNC x 10
IW x 10
Lets go!
THE THANG:
Mosey to Lowes with (3) stations. At each station, we completed max number of reps for each exercise within a minute. Pax were instructed to use sidewalk chalk to note their number

Station 1
Burpees
Flutters
WAM

Station 2
Lunges
Hammers
Diamond merkins

Station 3
CDD
Big Boy

Rinse and repeat but with a caveat to do 1 more rep of each exercise with a partner

MARY:
Twister on Gas Pumpers
Boogie Nights on LBCs
Barry Manilow on Dying Cockroaches
Assassin on Peter Pointers

ANNOUNCEMENTS:
Read your newsletter

COT:
Prayers for safe travels, new jobs and for grace

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0 burpees

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WARMUP:
SSH, windmill, low slow squats, butt kickers, high knees, soccer hips
THE THANG:
Perform an exercise at a column, then move down two columns and perform the next. Repeat this twice. Run back to the beginning.

Round 1, 3, 5
Side lunge – 10
Jump squat – 10
Mode of transportation was bear crawl

Round 2,4,6
Merkins – 10
CDD – 10
Mode of transportation- lunge walk

Round 7, 9
Leg raises – 10
LBCs – 20
Crawl beat

Round 8, 10
Dips – 15
Can’t remember
Lunge walk

Finished with airborne hip exercises

MARY:
ANNOUNCEMENTS:
COT:

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?️Webs and high reps ?

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WARMUP: Moroccan night clubs
Windmills
Low slow squat
Ssh
Mountain climbers

THE THANG:
Web

High pulls. Curls 1-4…10-40, yes 55 HP and 220 curls

Take a lap

Around the world, 4 reps each side, everyone takes a step to the left and uses neighbor’s kettlebell, repeat until you get back to your bell.
Total: 52 reps each side

Web
American hammers double count, Chest press 1-4…10-40, yes 55 AH and 220 presses

Take a lap

Around the world, 4 reps each side, everyone takes a step to the left and uses neighbor’s kettlebell, repeat until you get back to your bell.
Total: 52 reps each side

MARY: 1 minute downwards dogs and honeymooners

COT: 5th core principle

Tinsel OUT :christmas_tree:

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Pretty warm for 17

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WARMUP: pledge
THE THANG: mosey over to Academy and Monroe white
Hill pendulum from parking lot to parking lot on Monroe white – 10 jump squats/squats at the top of one hill, 2 kraken burpees at MW and academy , 10 lunge jumps/lunges at 160. Rinse and repeat.
MARY:
ANNOUNCEMENTS: D2DB
COT:

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Keep the heat up- Flight Plan

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WARMUP: Put hat on
THE THANG:
Run down market
Left on Shady Grove
Take trail at back of YMCA lot
Follow up 6th Baxter to Sutton
Right on Sutton to market
Back to Shady Grove
Rinse and repeat 3-4times or 3.5-4.5mi
MARY:
ANNOUNCEMENTS: someone find pusher :man-shrugging:
COT:

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Carry the heavy stuff, makes carrying the small stuff easier | Kitchen Sink

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Buy-In: 10 Man-Makers, 20 weighted squats, 30 SSH + Mosey around parking lot

Lunge Walk the back of the school, ~200 yds:
– 20 merkins in cadence
– Lunge walk 20 paces with sandbag racked on back
– 10 low slow merkins IC
– Lunge walk 10 paces with sandbag above head
– 15 wide grip merkins IC
– Toy soldiers with sandbag front racked
– 10 diamond merkins IC
– 20 lunges w/bag back racked, 10 lunges with bag above head, 20 toy soldiers with bag front racked
– 15 CDD IC
– and so on, and so on

Pass every bag down the line while sitting shoulder to shoulder…pass them back

DORA #1: 100 merkins, 100 squats > Partner farmer carries both sandbags 80 yds.

DORA #2: 50 weighted dips, 50 shoulder presses with sandbag > Partner shuffles 80 yds with one sandbag back racked

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