Tag: Joe Lyons (F3 Long Duck)

Amory

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Work Hard to become better!

WARMUP: N/A

THE THANG:
Kettlebell workout
10 Thrusters
Riffle carry to pain station
25 Kettlebell swings
Riffle back to starting point
10 Thrusters
Riffle carry to pain station
25 Lunges
Riffle carry back
10 Thrusters
Riffle carry/ 25 kettlebell split stance
Riffle carry back
10 Thrusters
Riffle carry/ 25 kettlebell goblet squats
Riffle carry back
10 Thrusters
Riffle carry/ 25 Man Makers
Riffle carry
10 Thrusters
Riffle carry/ 25 kettlebell deadlift
Riffle carry
10 Thrusters
Riffle carry/ 25 Diamond :gem: Merkins
Rinse @ repeat

MARY:

ANNOUNCEMENTS: check Slack

COT: multiple prayer requests

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Shoulders of Pain

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WARMUP: Mosey- Circled up. SSH, windmill, moracin nightclub, Cherry pickers, Mosey some more.
THE THANG: ( Mosey 1/2 mile out )Max reps for (2 minutes x2) Merkins, CDD, dips, Heels to heaven. Finished up with 50 yard sprints and NUR back. 2 miles total
MARY: Hello Dolly, Bicycles and one other group lead!
ANNOUNCEMENTS: More of the same
COT: Prayer for the group

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Run to the end

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WARMUP: No
THE THANG: Ran down Holbrook to the very end 2.3 each way for a total of 4.6
MARY: no
ANNOUNCEMENTS: Tortoise and the Hare & more.
COT: Be careful and practice a kind response or no response to a wife. Each had a prayer or praise.

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Bring em out bring em out

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WARMUP: pre-run at 0445
THE THANG: braden loops – with 3 pain stations
stop 1 – 20 squats
stop 2 – 30 LBCs
stop 3 – 20 merkins

3 to 4 miles by all

MARY: a few core exercises

ANNOUNCEMENTS: newsletter

COT: yup

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Bring em out bring em out

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WARMUP: pre-run at 0445
THE THANG: braden loops – with 3 pain stations
stop 1 – 20 squats
stop 2 – 30 LBCs
stop 3 – 20 merkins

3 to 4 miles by all

MARY: a few core exercises

ANNOUNCEMENTS: newsletter

COT: yup

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Curtsey lunge buffet

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Warmup: Mosey, windmills, merkins, Moroccan nightclubs, Carolina dry docks, curtsy lunges
The thang: go to light poles. Start with 10 curtsy lunges, next light pole is 20 merkins, next light pole is 30 squats, next light pole is 40 flutters.

Mosey to side of school. EMOM, 10 merkins. While waiting for next minute to start…calf raises. Wall sits and some ab work. Back to COT for mini Mucho Chesto. Finish with hip thingy

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Cruise Around The Islands

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WARMUP:
15 SSH IC
10 Windmill IC

Plank Warmup
Honeymooner to Downward Dog
5 Merkin
5 Parker Peter
5 Shoulder Taps

5 Burpees OYO

Mosey to the Islands

THE THANG: x2
See image
Station 1: Overhead March (15 reps each side)
Bicep Isometric Carry to Station 2

Station 2: KB Overhead Swings (25)
Overhead Lunge Walk to Station 3

Station 3: Curl to Halo (12 each side)
Goblet Carry to Station 4

Station 4: Single Leg Deadlift to Overhead Reverse Lunge (12 each side)
Overhead Lunge Walk to Station 5

Station 5: Russian Twist (20 count)
Bicep Isometric Carry to Station 6

Station 6: Snatch (12 each side)
Goblet Carry back to Station 1

Mosey back to COT

MARY:
ABC’S of Abs
3 rounds of callouts: Heels to Heaven, American Hammers, Elbow Plank Parker Peters

ANNOUNCEMENTS:
CSAUP’S, Bethel Men’s Shelter, Blood Drive, Relaunch of Snake Pit

COT:
Show to know

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The Loop of Pain

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WARMUP: none

THE THANG: Hot zone (starting point) 20 Jump squats, 15 Merkins, 10 Peter Parker’s, 5Burpees and Run 1/4 mile loop. Pain station Large fire :fire: truck tire and flip three times. Run 1/4 mile to next pain station and Bear crawl between cones ending with 5 Merkins. Total of 75ft with 25 Merkins. Run 1/4 mile back to hot zone and repeat process.

MARY:

ANNOUNCEMENTS: none

COT: multiple prayer requests

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Sweating to the River District

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WARMUP: walking from car to shovel flag
THE THANG:
River District with twist
Down 160 to Sutton
Left on Sutton to Mills
Right on Mills to Stafford
Left on Stafford to Harvest
To bottom of street and back to COT

3, 4, 4.5 depending on pace

MARY: counting off

ANNOUNCEMENTS:
Jeager is happening
Cut lawns
Bethel
Christmas party
Bourbon tasting

COT:
Praying for men to be men

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