Tag: Joe Lyons (F3 Long Duck)

Duda Right Thing

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WARMUP: SSH, Windmills, MNC
THE THANG:
Buy-in 100 KB Swings
Murder Bunnies across the length of the HS parking lot

50 squats with KB
Walked the length of the parking lot while doing overhead presses – rinse and repeat with 50 squats

30 Curls with KB
Shoulder rack the KB and jog to the end of the parking lot – rinse and repeat with 30 curls

30 High Pulls with KB
Passthrough lunge the length of the parking lot – rinse and repeat with 30 High Pulls

Ran out of time to cash out

Tesh found a bracelet with the #Duda Right Thing printed on it

We went over the 5 core principles of F3

MARY: 8 KB merkins in cadence with each arm
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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Now for the Small Bermuda Triangle

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WARMUP: Pledge, talk about death of an FNG in St. Louis
THE THANG: Small Bermuda Triangle – Start with 10 merkins at the corner, run to churches and 10 squats, up the hill to the lot 10 CCD, run to Print Shop 10 Pull ups – Rinse and Repeat
MARY: N/A
ANNOUNCEMENTS: The Rock convergence on Saturday
COT: Travels for school trips and couples, health

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Partner Work

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WARMUP: run
THE THANG: multiple Dora’s included dips, step ups, irkins, derkins, CDDs, squats, whole running the track
MARY: yes, lots of core work
ANNOUNCEMENTS: Yaeger is going to change dates, bethel men’s shelter this Thursday, rock fort convergence Saturday
COT: prayers up

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Sandbag circuit

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WARMUP: SSH, Moroccan night clubs, cherry pickers
THE THANG: Dora partner workout.
One partner runs a loop in the parking lot or walks with bag to the end and back while the other partner does exercises.
100 Reps of each
– OH press
– sb to shoulder + calf raise, switch sides
– chest press
– tri extension
– Curls
– Bent over rows
50 manmakers

MARY: heels to heaven and the milker (JWOW special)
ANNOUNCEMENTS: HIM camp, cannoli run, bethel
COT: Jeremy’s recovery from infection after brain surgery

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Roll around the store

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Quick warmup, SSH, windmills, cherry pickers. Short Mozy to Walgreens.
Start with 10 merkins at drive thru, bear crawl or lunge walk to front corner for 20 mt climbers, butt kickers across the front of the store to other corner for 30 squats. Karaoke down the side, switch half way and do 20 imperial walkers at back. Mozy across back of store for 10 SSH’s then back to merkins to rinse and repeat

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Big Bermuda Triangle

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WARMUP: None – This is Minnow Pond
THE THANG: Big Bermuda Triangle – Run to Fort Mill Pharm, do 15 Dry Docks, run to Town Hall, 15 Merkins, run to lot on top of hill, 15 squats. Rinse and repeat.
MARY: Some stuff was done. But the fast guys.
ANNOUNCEMENTS: May 4th Rock Hill, Trash Pickup, Christmas Party
COT: Prayers for healing, jobs, marriages.

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Colosseum

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WARMUP: Always
THE THANG: Mosey to bottom of hill at gate
– On the way, 10 merkins, 10 squats, 20 2-count flutters at each light pole

5 cones up the hill
– Up two, back one
– 10 burpees at the front cone, 10 big boys at back cone
– Meet at corner by Ivybrook – partner up

Enter parking lot – look for chalk instructions:
– 10 patty cake/hand slap merkins
– Around the little lot alternate bear crawl and partner carry
– At the end of the exit line, 50 flutters (2-count)
– Up the hill and do it again

MARY: No chicks
ANNOUNCEMENTS: Read your newsletter
COT: The 5th Core Principle

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Coach’s Box – Whetstone

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WARMUP: Sure.
THE THANG: I deviated from my weinke as written, so I don’t have an accurate accounting of the activity…
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter
COT: The 5th Core Principle

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Armory 15APR2024 – Mog Mile

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WARMUP: Not really. We lived.

THE THANG: Mogadishu Mile
– 4 Rounds for Time
– 19 Kettlebell Ground-to-Overheads (53/35 lb)
– 19 Kettlebell Front Squats (53/35 lb)
– 19 Kettlebell Push-Ups (each hand)
– 400-meter Kettlebell Run

– If you lose physical contact with your Kettlebell, you must start that round over.

MARY: No chicks

ANNOUNCEMENTS: Read your newsletter

COT: The 5th Core Principle

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AKA 2024 at the Colosseum

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WARMUP: mosey, dynamic warm-up including high knees, butt kicks, lunges, side lunges, etc
dynamic planks and upwarddownward dogs
THE THANG: groups of 4 and 5
station 1: bulgarian L 30″, bulgarian R 30″, 30″ rest
station 2: RDL L (with weight) 30″, RDL R (with weight) 30″, 30″ rest
station 3: curb burpees 30″, flutters 30″, 30″ rest
2 rounds
station 1: side shuffle through pillars about 50 yards total
station 2: farmer’s carry weights (until shufflers done shuffling)
station 3: burpee broad jump (until shufflers done shuffling)
2 rounds
station 1: step-up L (with weight) 30″, step-up R (with weight) 30″, 30″ rest
station 2: front squats (with weight) 30″, double leg RDLs (with weight) 30″, 30″ rest
station 3: curb burpees 30″, flutters 30″, 30″ rest
2 rounds
MARY: yes – Q’d by ~5 pax
ANNOUNCEMENTS: RH 10 year coming up
COT: Prayers for those affected by storm in RH.

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