Tag: Joe Lyons (F3 Long Duck)

Long Drive

Leave a comment

WARMUP: The warmup was a slow mousey around the parking area….we did Windmills, Hillbilly Walkers, Imperial Walkers and Morrocan Nighclubs.
THE THANG: We did 8 exercises 5 SQUATS,10 LUNGES,15 MERKIN W/PLANKJACKS,20 BIG BOYS, 25. SHOULDER TAPS, 30 AMERICAN HAMMERS, 35 MTN CLIMBERS AND 40 SSH
We did the first exercise the count was 5 then ran a lap around the parking lot, then repeat the exercise before and continue down the list in increments of 5 until you completed the list and rinse and repeat. Thank you to Slapshot for giving me the opportunity to lead and for giving great directions to the AO in the best hype video out there.
MARY: no Mary
ANNOUNCEMENTS: Dam to Dam Bar 10k
COT: We prayed for safe travels and family

TClap |
0

2nd times a charm

Leave a comment

WARMUP:
THE THANG: Fort Mill loop. 160 – Massey- Harris – Munn – (optional Kingsley loop)
MARY:
ANNOUNCEMENTS: sign up for D2DB10K, double down Saturday at 6 @ 6
COT: prayers for patience and those dealing with health issues

TClap |
0

DORA Ready with an unexpected whistle

Leave a comment

Disclaimer: when you hear a whistle you owe 10 burpees; intermittent whistles throughout (maybe 10 times)

WARMUP: 50 SSH, of course, and a few others warmup type stuff

THE THANG:
– Dora #1
— 200 Merk’s
— 200 Dips
— 100 Derkins
— 100 Wide grip merks
* Partner did a 50’ish yd Bear Crawl [lots of mummblechatter here?!? Some preferring the bear crawl over merks?, guessing the holidays make some of the pax soft?? 🙂 ]

– DORA #2
— 100 squats
— 150 Monkey humpers
— whatever was next nobody got to…
* Partner did a 40ish yd Duck walk

MESSAGE: we do dumb stuff in the gloom to prepare for the unexpected; the whistle, the burpees represents the unexpected in life; continue your preparedness

TClap |
0

Partner beatdown

Leave a comment

WARMUP: Cherry 🍒 Pickers to commemorate my VQ, burpees, windmills, and a mosey
THE THANG: two stations with a partner.
Station one- First set- Imperial Walkers, Second Set-American Hammers, Third set- Mountain Climbers, Fourth set- Monkey Humpers, and lastly – Side Straddle Hops.

Start at the first set while your partner runs to Station 2 where this is waiting… when they return, you switch.
Station two- First set – 20 Merkins, Second set – 40 squats, third set- 30 Carolina dry docks, fourth set- 10 💎 merkins, fifth set- wide merkins.

Rinse and repeat

MARY:
ANNOUNCEMENTS: D2D 10k
COT:

TClap |
0

VQ

Leave a comment

WARMUP: Cherry Pickers, Burpees, Windmills
THE THANG: Two stations with 30+ yards between. 5 exercises each and 3 rounds. Lots of push-ups, squats, mountain climbers, monkey jumpers, side straddle hips, etc
MARY:
ANNOUNCEMENTS: D2D 10k
COT:

TClap |
0

Tabata

Leave a comment

WARMUP: Hillbilly Walker, Windmill, and the Motivator

TABATA: 4 rounds of each
40 sec. Mercs. 10 sec. Rest
40 sec. Flutters 10 sec. Rest
2 min. Bear crawl
40 sec. Squats 10 sec. Rest
40 sec. Rowers 10 sec. Rest
2 min Sprints
40 sec. High knees 10 sec. Rest
40 sec. Hello dollys10 sec. Rest
2 min Planks
40 sec. Shoulder taps 10 sec. Rest
40sec. Lbcs 10sec. Rest
2 min Crab walk

TClap |
0

The Hard Thing

Leave a comment

WARMUP: Mosey, SSH, Windmill, Arm circles, Low slow squats, Mountain Climbers, Mini Mucho Chesto
THE THANG: 10 Carolina Dry Docks, Bear Crawl, 20 squats, lunge walk, 30 calf raises, bear crawl, 40 LBCs, lunge walk.
Mosey to end of breezeway.
Balls to wall and execute wall traverse of 10 yards.
10 Split Squats each leg
10 Low slow Squats
30 calf raises
Rinse and Repeat starting at wall traverse.
EMOM 10 merkins for 10 minutes
Mosey back to COT
Heel taps
Dead Bugs
Big Boy sit ups
Hip exercises
MARY:
ANNOUNCEMENTS: Clave Boss 5k/10K is Sat and it will be nipply
COT:

TClap |
0

Gun & Run – Keeping It Simple

Leave a comment

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.

TClap |
0