Tag: Joe Lyons (F3 Long Duck)

8 counts to quit

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WARMUP:
SSH x15
IW x10
HW x10
Slow count merkin x15
Mosey to basketball hoops
Carioca down and back
Toy soldier
High knees
Butt kickers
Run the entire light post hill with 1 burpee at each light pole
Mosey back

THE THANG:
8 count burpees in cadence every time
10 8-count burpees
Bear crawl
9
Lunge walk
8
Crawl bear
7
Modified due to the food truck delivery

30 Bulgarian split squats (15 each leg)
Run to cones and back
20 Jump squats
To cones and back
10 tuck jumps
Down and back

Modified for time to:
30 Bulgarian split squats
20 jump squats
10 tuck jumps
With no break….that was hard

Headed towards COT
6 – 8 count burpees
Flutters
5 – 8 count burpees
Hello Dolly
4 – 8 count burpees
Some yoga to close

ANNOUNCEMENTS:
9/24 – trash pickup
10/22 – Diabetes fundraiser at Amor

COT:
Praise for a great 10-year celebration
Prayers for teachers and students hitting a stride
Prayers for DD’s father-in-law

NMM:
Often all that’s necessary to succeed is to just not quit. But often I’ll quit on my parenting priorities because a screen is easier, or I’ll quit on house work cause there will be more laundry tomorrow….why do I refuse to quit on 8-count burpees, but don’t transfer that over to other areas of my life? Need to work on transferring the durability we build on the gloom to my entire life

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“Shop Vacs- Cinderblock of pain”

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WARMUP: Mosey and Circle up, exercises for starters
THE THANG: Cinder block work- 15 shoulder Presses- a lap(with cider Block) x2, 20 curls- a lap (with block)x2, 15 uprights-a lap (with Block) x2, 20 Bench press-a lap(block) x2, 20 merkins on block- a lap (with block) x2, 10 manmakers- a lap(with block) x2. Then transitioned to pull up bars and did elevens, 10 pull ups and to bottom of hill 1 merkin, 9 & 2, 8&3 and so on! some finished!
MARY: ran out of time- Read a Sean Kelley prayer
ANNOUNCEMENTS: Read your newsletter
COT: Prayers for Marriages , I forget the specifics

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It hurt me more that it hurt you

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The intention was a traditional bootcamp and not a minnie pond-esque run and gun (yes, that’s a shot)

Dynamic warm-up
butt kickers, high knees, toy soldiers, overhead claps walking, shuffle L and R, karaoke L and R, lunge walk, bear crawl

Circle up (various counts between 11 and 18)
low slow squat, shoulder tap, imperial walker, LBC, hillbilly walker, plank-elbow-plank-elbow (yes long sleeves are recommended, its getting chilly in the morning anyway), SSHop, dying cockroach, bobby hurley with a pause by al gore, merkins (instead of mahktar n’diayes, note long sleeves)

1st ramp up, with run in between
5 burpees
5 burpees, 10 big boys
5 burpees, 10 big boys, 15 merkins
5 burpees, 10 big boys, 15 merkins, 20 squat jumps
5 burpees, 10 big boys, 15 merkins, 20 squat jumps, 25-2ct flutters
5 burpees, 10 big boys, 15 merkins, 20 squat jumps, 25-2ct flutters, 30 SSHops

to the grass (elbows)
10 mahktar n’diayes
10 kneetar n’diayes

2nd ramp up with shorter wog in between
5 flying squirrel
5 flying squirrel, 10 HR merkins
5 flying squirrel, 10 HR merkins, 15 gas pumpers
5 flying squirrel, 10 HR merkins, 15 gas pumpers, 20 LSSquats

back to the grass
JACK WEBB (yes, a traditional Jack Webb, a complete Jack Webb)

Get off my lawn!

COT

Looks like we made it,

Barry Manilow

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Mack Daddy debut

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WARMUP: Mosey towards athletic entrance hill

SSH, IW, WM, Mtn Climbers, MNC all in cadence

THE THANG:
Part 1:
Progressive light pole work with CDDs, Plank Jacks, Air Squats

pole 1: 5reps each exercise, pole 2: 10reps each exercise, etc. finished at pole 5 with 25reps each exercise

Break:
After last pole, took brief pause to talk 5 core principles of F3

Mosey back to school overhang to find dry land

Part 2:
Lazy Dora 1, 2, 3
partner up-
partner 1 performs 10 merkins while partner 2 planks, switch and repeat to 100 total merkins

partner 1 performs 20 monkey humpers while partner 2 wall sits, switch and repeat to 200 total monkey humpers

partner 1 performs 30 LBCs while partner 2 holds laying 6in leg raise, switch and repeat to 300 total LBCs

MARY: Flutters, AHs, Hello Dolly to finish off

ANNOUNCEMENTS: welcome FNG Mack Daddy

10 yr anniversary stuff kicks off tomorrow for PAINtheon Games 0500

COT: Be There.

Miss you Shower Curtain. Keep getting better brother – See you soon

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S.H.O.W.E.R. C.U.R.T.A.I.N.

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WARMUP: 2 line running, high knees, butt kickers, side straddles, that kind of thing, . . .
THE THANG:
S
Sleep Walkers 123 – Squat, windmill, reverse lunges, 1,2,3, then 2,4,6, . . . keep going . . . !

H
Hurricane Hoedown – Flutters 7 X 4 exercises X 6X

O
One-legged Burpee -13 on leg of choice

W
Wave of Merkins – We got to 5 around the circle

E
El Capitan – deep walking lunge going up a small hill. The lunge has the back leg straight out behind you, your front leg at 90 degrees or less – both hands go fully on the ground in merkin position on the inside of your front leg. Return to a standing position and repeat the lunge until you reach the top of the hill.

R
Rampage – 13 finger tip dips, bear crawl down the hill, 13 sumo squats, crawl bear back up the hill, 13 regular dips, bear crawl down the hill, 13 sumo squats, crab walk back up the hill

C
Catch Me If You Can – Two partners. Partner 1 performs 10 Diamond Merkins and then sprints to catch the Partner 2, who has been running sprinting to the goal post and running back to start

U
Up downs
A mix between chopping your feet or high knees. On my signal chest hits the dirt and bounce back up and we resumed chopping or high knees.

R
Red Bull Smurf Jack
Exceptionally high-tempo cadence at 3 times the speed of a normal cadence. Did in cadence, no less than 20. 20 is challenging, 30 will take your breath away, and 40 would be a very high level of achievement.

T
Triple Check
Teams of three. First man in a peoples chair, second man in front of him in plank, third man sprints 100 yards and back, rinse and repeat times three.

A
Alarm Clock
Lie on ground- back of head and heels touching ground. Get up (as quickly as possible). Hop up. Rinse, repeat. Did 15.

I
Inch-Worm N’Diayes
Proceed with a standard inch-worm but when you get completely stretch out in plank, perform a Makhtar N’Diayes before completing the remainder of the inch-worm. Did 8.

N
Nolan Ryan
Start in a side plank position with your ungrounded arm extended. Complete a punching motion as if someone, namely Robin Ventura, were under your other arm. Did 6.

MARY: n/a
ANNOUNCEMENTS: Read your newsletter. Labor Day 2 hour morning event at 6 am. Be there is you dare!
COT: Prayers for the injured, PAX to be leaders
MESSAGE: Focus on kindness by way of your nonverbals and your verbal talk. Especially between 3-8 pm each day when you are tired!

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Audible – because there are bars!

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WARMUP:
Mosey to elementary school and did the standard:
20 SSH IC
10 Windmills IC
15 LSS IC
15 MNC IC

THE THANG:
Because there are pull up bars, we did 11’s with merkins at bottom of hill and pull ups at the top. Some finished, some didn’t. All worked for the 30min BC.

Moseyed to track for broga. It was dark, which was beneficial. Cannot, with certainty, describe how this went.

MARY: who?

ANNOUNCEMENTS:
Iron Pax Challenge, 10 year events, read your newsletter.

COT:
Stays in COT.

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Convergence For Our Brother Shower Curtain

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WARMUP:
Four Lines: Toy Soldiers, Butt Kickers, High Knees, mosey with Q to first of four rotations
THE THANG:

Slapshot’s Pain Station:

Each Pax performs

50 Merkins
100 LBCS
50 HR Merkins
100 4-CT Flutters

Every minute a timer would go off and we’d run from one side of the “track” to the other. We would then do two burpees and resume the exercises.
Group 4 only had 3-4 minutes left so we did 10 Burpees OYO then Captain Thor until 5:55.

Badland’s Pain Station:

10 rounds Tabata – 45sec work 15sec rest –
SSHs, Freddy Mercuries, high knees taps, American Hammers, mtn climbers, laying Leg Raises, In and Out Plank Jacks, J-Los, star crunches, high knee goofballs

Punchlist’s Pain Station:

Light Pole Speed Drills –

5/10/15 Merkins
5/10/15 CDD’s
5/10/15 Bonnie Blairs

Bear-pees to finish

Shady’s Pain Station:

Sheet 1: 10 diamond Merkins, 20 Merkins, 30 Mountain Climbers, 40 Seal Jacks, 50 American Hammers, 50 Shoulder Presses, 40 Crab Cakes, 30 Flutters, 20 Big Boy Situps, 10 Flying Squirrels

Sheet 2: 10 Burpees, 20 Knee to Chest jumps, 30 Carolina Dry Docks, 40 Plank Jacks, 50 LBCs, 50 Squats, 40 Dips, 30 Calf Raises, 20 Wide Arm Merkins, 10 Dive Bombers

Each sheet ~50 yards apart. Do the top exercise on sheet 1, run to sheet 2 for first exercise, then run back to sheet 1 and do 2nd exercise…and so on. Furthest we got was 50 shoulder presses and 50 squats. And we had awesome music courtesy of Detroit.

Great job Qs

COT:

Today we came to support our brother, Shower Curtain. He is recovering from his injuries and will need our help and support for several months to come. More than a workout!

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Yep…that is a lot of merkins

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WARMUP: 10 SSH

THE THANG: In preparation for IronPax 2022, we completed an IPC throwback WO from week 3 of 2020.

– Run 400m (which is conveniently 1 loop around the Harris Teater parking lot)
– 100 Merkins
– Run 400m
– 90 Squats
– Run 400m
– 80 Merkins
– Run 400m
– 70 Squats
– Run 400m
– 60 Merkins
– Run 400m
– 50 Squats
– Run 400m
– 40 Merkins
– Run 400m
– 30 Squats
– Run 400m
– 20 Merkins
– Run 400m
– 10 Squats
– Run 800m

Total work is 3 miles of running, 300 merkins and 250 squats

MARY: Nope

ANNOUNCEMENTS: A terribly off key version of happy birthday was sung for Long Duck (60) and White Hot (41), followed by 8 minutes of discussion around items that are in the newsletter.

COT: If you were there, you know.

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IronPax Pep- The Wheel of Misfortune

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WARMUP: Instructions and pick up Cindy
THE THANG: The Wheel of Misfortune
In a throwback IronPax workout from 2020, we did the Wheel of Misfortune. 43 minutes of AMRAP.
Start with a 400 meter run
Pick up your block, do 10 Thrusters
Rifle carry the block 25 yds. to the 1st of 6 stations. They included: Decline Merkins, Blockees/Man Makers, Squats with the block on your back, Kettle Bell Swings, Chest Press and Cross Arm Block Raises.
In between each station, Rifle carry back to the light pole and do 10 Thrusters.
Each round consisted of 210 reps.
Most completed 2 rounds. Some more, some less.
ANNOUNCEMENTS: Sign-up for IronPax, Ft. Mill Care Center still needs items. Get ready for Tour de Fort for the 10 year.
COT: Prayers for kids/teachers/parents as school starts back. Prayers for @Slapshot as he visits PA and his 102 yr old grandmother.

We ended with a discussion of community and building your brothers. IronPax is a great way to make new brothers by doing something hard together. Get signed up at https://f3greenwood.wordpress.com Workouts start will be Tuesdays and Fridays at NaFo. 5am start times as some of the beatdowns are timed to completion, though designed to be done in 45 minutes.

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