Tag: Joe Lyons (F3 Long Duck)

Under cover

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WARMUP: SSH, windmills, imperial walkers
THE THANG: 4 stations, 3 exercises each, 15 count first round. Leave kettle bell at end, run to start and 5 merkins at each station on the way back. Back through the stations, with kettle bell, 10 count on the exercises. Leave kettle bell at end, run to end, 5 merkins at each station on the way back.
ANNOUNCEMENTS: dam to dam
COT: prayer or praise from everyone

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2024.51 The Hive

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Arrange all bells by weight and divide into 3 weight classes (light, med, heavy). Divide PAX into three groups for 3 sets of 3 rounds of 3 exercises.
Sets with light, mid, heavy
Set 1: Shoulder ext x10ea, snatch x10, swings x20
Set 2: Shoulder press x10ea, manmakers x10, squats x20
Set3: Lawnmowers x10ea, thrusters x10, 1leg deadlift x10ea

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still recovering

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Been back from Miami for 4 days now but still not feeling back to normal. Strong crew showed up this morning so had to pull it together.

WARMUP: not really. I disclaimed and we were off

THE THANG: running route with 3 stations
Station 1 at Bank at top of dave Gibson- 10 SSH and 10 merkins

Station 2 at cul de sac half way down Dave Gibson – 10 imperial walker and 10 low slow squat

Station 3 at first school parking lot at bottom of Dave Gibson – 10 shoulder taps and 10 CDDs

Some stations we did in cadence with the whole group, some were OYO

MARY: no time

ANNOUNCEMENTS: newsletter

COT: yes

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No Catfishing Here

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The original Q Cake Boss was feeling ill, so I stepped in.

WARMUP: Pledge of Allegiance right at 06:45. Then right at launch point, we warmed up with the following – we went SWIMS-ing:
– 20 SSH
– 10 WM
– 15 IW
– 20 MNC
– 15 Strawberry Pickers

THE THANG: Mosey on over to the corner of Academy and Withers, via Main to Confederate. Academy and Withers is the start point of The Cross workout:
– Up the hill on Withers to the parking lot at the top of the hill. 10 Merkins and 15 2ct mountain climbers
– Back down to start point, then 1 burpee
– Down Academy towards Fort Mill Church of God. Stop at the student ministry building. 10 Merkins, 15 LSS
– Back to start point, 1 burpee
– Up Withers to corner at Confederate, 10 merkins and 15 LBC
– Back to start point, 1 burpee
– Down Academy to corner near Main, 10 merkins and 15 2ct fullter
– Back to start point, 1 burpee
– Rinse and repeat, adding 1 burpee each round
– Everyone got through 3 complete rounds, some hard chargers started on a 4th
– Back to COT
MARY: Got back to COT a minute or two early where we did 10 box cutters and 10 rosalitas until time was up.
ANNOUNCEMENTS: Read your newsletter and get involved wherever, however you can.
COT: Nobody is perfect. He loved us all regardless of our imperfections. We need to try to do the same towards all others, including ourselves. Grace goes a LONG way towards this.
A day after Christmas when others tend to sleep in and sleep off all the joy and merriment, Fort Pax were out posting. Great job fellas!
SYITG
-NASA

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Simple Loops

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WARMUP: Pledge
THE THANG: To the Print Shop 5 PUs, 10 Merkins, 15 Dips. Run up to 160 turn left. At 160/Main 10 Squats w/calf raise, 10 merkins, 20 LBCs. Back to Print Shop rinse and repeat.
MARY:
ANNOUNCEMENTS: Read your newsletter
COT:

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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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