Tag: Joe Lyons (F3 Long Duck)

Gun & Run – Keeping It Simple

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THE THANG: Ran approximately 2 to 3 miles, 7 pain stations with 30 reps of merkins, squats, and in cadence flutter kicks, and 3 reps of burpees. Totals: 200 merkins, 200 squats, 200 IC flutter kicks, 21 burpees. Finished up at the COT with isometric work for chest and arms.
COT:
ANNOUNCEMENTS: Harris Park Garbage Detail, Dam to Dam Bar 10k on January 28th, FM Christmas Pary on Dec. 16h.
Closed COT with a prayer.

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Just a little spritz

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WARMUP: Short yog around the campus ending up under one of the overhangs. PAX seemed happy to be out of the ‘spritz’.
THE THANG: Partner up and start with Lazy Dora. 100 Merkins, 200 LBCs, 300 Squats.
>P1 does 10 Merkins while P2 holds plank then swap and continue swapping until 100 total.
>P1 does 20 LBCs while P2 holds 6″ leg hold then swap and continue swapping until 200 total.
>P1 does 25 squats while P2 holds Al Gore then swap and continue swapping until 300 total.
Light yog around bus loop to central overhang area.
Who’s the King? Every minute on the minute. Start with 1 burpee and 20 shoulder taps (L+R=1). Each minute add one burpee, same # of shoulder taps. Rest time is whatever time you have left in the 60 seconds. Keep going until you can’t get everything done in the 60 seconds. As Cyclops is fond of saying…this one escalated quickly. If you can’t complete the round then you’re out and you do 5 burpees and 20 SSHs. A few made it through round 8 but no one started 9.
Quick 10 count then move to back lot. 4 rounds of the following: 10 jump squats, 10 plank jacks, 10 bomb jacks, run a lap. Back to the overhang for some Mary: boxcutters, flutters, protractors, and LBCs. Recover, recover. Back to COT.
Great work by the PAX today. I appreciate everyone for coming out in the spritz.

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There are no Hills in Fort Mill

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Pre-Warmup: A fraction of the disclaimer and the full Pledge
WARMUP: Nice mosey to MYERS STREET via 160, Sidney Johnson St and Jackson St.
THE THANG: The Ladder: 3 Burpees at the bottom of the hill, run up the hill to Sharonview and perform 10 no cheat merkins, 10 bomb jacks and return to the bottom for 3 more burpees. Mumblechatter started to slow here.. Next is 10/10 at Sharonview, proceed to McKenzie St for an additional 10 no cheat merkins, and 10 bombjacks and return to the bottom of the hill for 3 burpees. The last rep of the ladder was 10/10 at Sharonview, 10/10 at McKenzie and then 10/10 at Ardrey St. Return to the bottom of the hill and rinse and repeat until it was time to head back. Most Pax got in a little over one full cycle for about 80 no cheat merkins, and 80 bomb jacks.
MARY: There was Mary… Flutters, JLo’s V-ups, and a few others
ANNOUNCEMENTS: D2D fundraising is ramping up, donate or help wherever possible. St. Jude 5K Run at Happy Hours house this Saturday – donate if you can, this is a great cause. Bethel mens shelter has an amazon list from Badlands, please help support this great cause. Tclaps to these HIM’s for organizing these events.
COT: Prayers for MacGyvers family as they lost both M’s parents in a short time. Prayers for patience and those lost in the upcoming holiday season.

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2022 Week 48 – Colosseum

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Warmup with mandatory Cherry Pickers

Dora w/ 100 dips, 200 step ups, 300 LBCs

Leg Superset (3 rounds each set):
Pogo stick left, pogo stick right, SSH
Typewriter squat, sumo squat, chastity squat
Air humper left leg up, reverse, Manly Mountain Climbers

Mary

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Keep it simple

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WARMUP: running, stretching, etc
THE THANG: pull ups, merkins, curls, dips, running, swings, overhead press, squats
MARY: ab work
ANNOUNCEMENTS: thanksgiving convergence
COT: keep it simple – Ecclesiastes Chp 7

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Pole Dancing at Colosseum

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WARMUP: Ran to the noisy lot out back by the football field and circled up for 15 reps each of the following:
* SSH
* Windmills
* Imperial walkers
* Moroccan night clubs
* Strawberry pickers
Now that the blood is flowing, muscle groups are warmed up, and heart rate is up, mosey to the back entrance road where the famed light poles are.

THE THANG:
The Colosseum Pole Dance!!
Starting at the bottom of the hill, the lowest point, near the playground. Partner up for a little ascending/descending DORA. One partner runs while the other exercises, swap upon runner return, then keep at it until everything is done. Runs are uphill to the light poles and back, but as each exercise changes you run to the next furthest light pole away increasing distance each round until midway point of exercises.
1. 50 burpees / run to pole 1 and back
2. 100 merkins / run to pole 2 and back
3. 200 mountain climbers (2ct) / run to pole 3 and back
4. 300 squats / run to pole 4 and back
5. 200 reverse LBC / run to pole 3 and back
6. 100 wide-arm merkins / run to pole 2 and back
7. 50 burpees / run to pole 1 and back
GREAT job by the PAX! Everyone completed everything except #7, which most at least started and got halfway through before we timed out.
Indian run back to COT for a little ab work of flutters, situps, and American hammers. Not much mumblechatter during the main event, but we sure made up for it during the Indian run and ab lab work! Great group of PAX!! Love it!!
Shower Curtain STILL beat us all back to COT!! The guy is a stud!

ANNOUNCEMENTS:
* A LOT going on! Read the newsletter and get involved or lead the PAX on something that has your passions.
* Thanksgiving Convergence at the Ranch!
COT:
* A lot to give thanks for
* A lot to lift up prayers for
* The holiday season is one of thanks, praise, happiness, and joy for many, but for some it is anything but. People are fighting their demons, struggling with burdens that we never see or know about because we tend to put up facades and outwardly project what we want others to see. The holiday season is, unfortunately, also a time for suicides. If you know someone who is struggling, be intentional and try to help however you can, even if it is just being there for them and listening. Sometimes all it takes to turn someone’s day around is a small gesture of kindness – a smile, a hello, your time, whatever. Be the light, the rock, the beacon of hope.

Thank you Shower Curtain for the opportunity to lead. It is great seeing you out there even if you cannot participate in the workouts.

Thankful, blessed, and encouraged
-NASA

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Sharknado Again?

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WARMUP: We ran 1/4 mile and did the usual except for SSH’s they suck and Hill Billy Walkers are better.
THE THANG: Sharknado was called again because I’m not original and couldn’t think of anything else to do, so twice in a month seemed fine to me. Also I know how much Trucker loves it. The hand release Merkins where just for Cyclops. Here’s how it went.

10 Burpees / Run down Hill and back to top
20 Hand Release Merkins / Run down and back up
20 Big Boy Sit-ups/ Run down and back up
20 Monkey Humpers / Run down and back up
20 Scorpion Dry Docks / Run down and back up

Goal was to do entire cycle 5 times, most made it to three complete rounds. This shut up the mumble chatter very quickly as we got 3 miles in just three rounds.

MARY: Returned to COT for 5 minutes of stretching as I try to do at end of all my Q’s.
ANNOUNCEMENTS: Dam To Dam Golf Tournament is Friday December 9th at 10:00AM Waterford Golf Club in Rock Hill. Contact Stang with any questions.
COT It was done.

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Cuts like a knife-Get Sharper(Wet Stone&Blade)

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WARMUP:
THE THANG: Re-start Wet Stone and the blade relationship.
The value in the relationship:
1.Makes you better
2.helps someone else.
3.a confidant for life
4.Helping another person is Gods plan for all of us.
5.Life is better not alone
6. gain perspective on the way you see things.

Who to pick as a Wet Stone; Someone who has something you want or like or respect.
1.Paece and happiness
2.a good attitude
3. A good relationship with spouse /God
4.Content with what they have
5.Responsible or dependable
6.A good friend
7.A good leader
8. Great shape

MARY:
ANNOUNCEMENTS:
COT:

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Shower Curtain outruns Long Duck…again

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WARMUP: SSH, squats, windmill, merkins, stopped at a few benches for some dips and derkins
THE THANG: did a bit of a ladder back and forth on the basketball courts.  After each exercise, we ran to the other end of the parking lot / basketball court until we ran out of time…but we got through the list.

List 1:
– 5 hand release merkins
– 10 derkins (plank on partners back)
– 20 knee to chest jumps
– 30 CDD
– 40 plank jacks
– 50 LBC
– 60 ski jumps
– 60 squats
– 50 calf raises
– 40 dips
– 30 monkey humpers
– 20 lunges
– 10 apolo ohno
– 5 shoulder taps

List 2:
– 5 burpee broad jumps
– 10 diamond merkins
– 20 merkins
– 30 mountain climbers
– 40 seal jacks
– 50 American hammers
– 60 Moroccan night clubs
– 60 SSH
– 50 shoulder presses
– 40 crab cakes
– 30 flutters
– 20 big boys
– 10 flying squirrels
– 5 dive bombers
MARY: not enough time
ANNOUNCEMENTS: newsletter
COT: yes…completed

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Figure 8s on the Minnow Pond

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WARMUP: The first lap behind the pacer (YHC) served as the warmup with three stops for exercises along the way.

THE THANG: The route today was a figure eight on the map — out the lot up to Skipper for a right turn at the Pharmacy (fka bank) down 160 to a right turn on Main street, down hill to a left turn on Railroad Ave left turn at Print Shop across the connector to Munroe White down the hill to Academy back to Main Street and Memorial Park.

Each time pax get to Print Shop it’s 10x Perfect Merkins (= Hand release Merkin with Shoulder tap at the top)

Each time pax get to Pharmacy lot it’s 20x Squats + 30x Plank jacks.

All pax got at least 3 laps for 3.3+ miles each.

MARY: Rebel led some Mary as the pax reconvened at the lot.

ANNOUNCEMENTS: Whetstone revival at Hanging with Stang today (if you’re reading this you either made it or didn’t), Beers for Beetus, read your newsletter

COT: Pax pushed hard today, esp after lap 1 during which there was much mumblechatter. It’s cold out but not too cold for these HIMs!

Tesla and Shady were kings — crushed it, nowhere in sight!

16 pax owned Main St Fort Mill during first lap…should’ve had a camera recording the scene for a hype vid

Themes of Grace, Disgrace, Expectations and Shame running across my radar in recent days/weeks. Stirring interview with Marcus Mumford included his living for a long time “under layers and layers of shame.” Reflections on that article and his recent songs continue to draw me deeper. Check it out and reflect on your own experience — https://www.gq.com/story/gq-hype-marcus-mumford

Thanks for the invite Jekyll! Missed you!

Always an honor, pax! Thanks for pushing yourself and me today!

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