Tag: Joe Lyons (F3 Long Duck)

Puzzling

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*WARM UP:*
*THE THANG:* grab a puzzle piece from cot and run to far side of LPL parking lot and find where your piece goes.

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This is moderate, right?

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WARMUP: run, shuffle, toy soldier, high knee, butt kicker, bear crawls, low slow squats, merkins, mountain climbers
THE THANG: run to the back parking lot and go to the middle by the basketball hoops.

I tell the guys this workout is from a moderate workout back in June 2020…which I don’t think I treated it as moderate back then.

Point out 4 corners about 40 yards from the center. At each corner, start with 5, then come to middle for 1 burpee, then to the next corner for 5, back to center for 1, until you hit all corners and center. Then go up to 10 at each corner and back to center for 2 burpees…and so on. Do this increase of 5 at corners and then keep adding burpees until 25 at the corners and 5 burpees in the center.

4 corners were: ranger merkins, knee jumps, American hammers, CDD.

It was a crowd pleaser and took pretty much the full time. We picked up the 6 so some guys got some bonus which was nice and we did the last round of 25s and 5 burpees as a group.
MARY: Did some round robin Mary
ANNOUNCEMENTS: check
COT: of course

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Old Kingsley and the Box

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WARMUP:
THE THANG: 3.74 miles
MARY:
ANNOUNCEMENTS: Fundraising check presentation
COT: Prayers for Arlene, Marriages, mental health, still sick and suffering alcoholics

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Running with push ups

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WARMUP: pledge
THE THANG: mosey to WEP and partner up. Each partner runs in opposite direction around the WEP path and each time they meet do the next installment in a 1/4 jack webb with burpees/ merkins ( 1 burpees and 4 merks, etc) cap of 7 burpees and 28 merkins before starting back down the mountain
MARY:
ANNOUNCEMENTS:
COT:

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“Mary” Poppins came to play

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WARMUP: 102 SSH IC
THE THANG:

Mosey down road a bit…

Bear Crawl & crab walk ab ladder
Started on first arrow in parking lot
Crab walk and bear crawl alternating and completing the following exercises at each arrow (does not accumulate)

10 heels to Heaven (cw)
20 Peter parker (bc)
30 crab kicks (cw)
40 parker Peters (bc)
50 Hammers

Back down road
40 Plank Jacks (bc)
30 LBC’s  (cw)
20 Flutters (bc)
10 4 CT mtn climbers (cw)

Leadership message;

The topic was parenting…Couple key points:

Lead by example, do you have your kids do as you do or do as you say? Or are there two sets of rules?

Hold to a set of family values, is there a clear set of values and principles? Maybe even put them on the wall somewhere

Allow space for failure, don’t be hasty to judge, criticize and even being sarcastic can stifle a culture where your kids are comfortable failing in the home- much like the gloom for us, we can feel confident to try things and sometimes fail.

Be a father first friend second, society tells us to let your kids do whatever they want in the name of personal preferences, we aren’t here to placate every desire of our children, we need to be fathers!

and remember this life is nothing but dust in the wind! What will your legacy be? Do your kids know God? Better yet do they know Christ?

X routine

Start with 5 burpees in middle of X then run to each corner complete the exercise then run back to the middle for 5 more burpees

Merkins x 50
Wide arm merkins x 50
Diamond merkins x 50
CDD x 50

MARY:  

4 or 5 ab exercises

ANNOUNCEMENTS: clown car to Raleigh this Saturday to support DH

COT: marriages, families and special encouragement for F3 Safari in Kenya

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2024.07 Clydesdales

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Up Massey hill
Loop back on Spratt
Up Massey hill
Loop back on McCammon
Up Massey hill
Loop back on Ardrey

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Coliseum

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WARMUP: mosey with dynamic stretching. Variety of warmup exercises in 15 reps all in cadence. Pleaded of Allegiance
THE THANG: bear crawl while partner does merkins (standard, diamond, wide) mosey to wall- muscle ups 10/8/6/4/2
Light poles for variety of upper, lower, core exercises. With 15 burpees to finish it up. Indian run back to COT
MARY:
ANNOUNCEMENTS:
COT: We all have things going on in our lives, we need to remember to put others first, focus on our changes, and remember to give others some grace.

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Hitting the Cycle

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WARMUP:

10 windmills
20 hillbilly walkers
10 cherry pickers
15 Moroccan nightclub

Walk to first pole, drop bells, mosey to other side of parking lot, 20 incline merkins on curb, mosey up hill, 20 low slow squats at top of hill, mosey to curb, 20 calf raises on curb, mosey back to pole

THE THANG:
Hitting the Cycle:

Uhaul in cadence
Lunge walk to second pole for a single
American hammers in cadence
Rifle carry to third light pole, murder bunnies to forth light pole for a double
Monkey humper goblet squats in cadence
Around the world back to first light pole, lunge walk, rifle carry for a triple
2 handed upright rows in cadence
Murder bunnies, around the world, farmer carry, lunge walk for Homerun
Curls in cadence
Rifle carry for a single
Flutter with a press in cadence

MARY: Big boys, American hammer, flutter with a press
ANNOUNCEMENTS:
COT:

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Preparedness at the Coaches Box

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Weather was 32 degrees and chilly but the lights were on and YHC was prepped for a Q to discuss Jester and Preparedness

Simply defined, the Jester is temptation of the flesh that hinders Acceleration. It is a stumbling block that a man continuously trips over in his effort to become a Pro.

The Jester tells a man several lies including:

1. You are the boss of me
2. You are what you do
3. You are not a bad guy
4. Jester and Virtue can coexist
5. You can’t live, if living is without me

But the antidote to the Jester is preparedness, preparing for what is expected and what is unexpected. The addition of love to this preparation leads to diminishing the Jester. But it is a battle that a Man must fight throughout his life.

THE THANG:

Mosey to the front of FMHS

COP
SSH
Merkins
Windmills
CDD
MNC
Plank Jacks

Mosey to the band lot

Deconstructed Burpee – STAR model

Burpees in the middle x 5
Bobby Hurley x 25
Squats x 25
Merkins IC 12
Mtn Climbers x 25

Mosey to pull up bars

Grip Strength work
Partner 1 – hang
Partner 2 – Mary

Rinse and Repeat x 3

Mosey home for COT

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Saying hello to Colosseum

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WARMUP: SSH
THE THANG: Run to Colosseum, 15 Mac tar jai’s; run back to StL, 5 Jack Webb’s; repeat again; run, 15 CDD’s; run, 5 plank Webbs; repeated by the gazelles

Mini QSchool for 7 min: For pax that have never Q’d, schooling given on proper cadence; given an exercise to lead pax in: SSH, merkins, American hammers

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