Tag: devilsden

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Bluetooth Speaker

AO: devilsden
Q: Flash
PAX: McAfee, Skeet, Meat Sweats
FNGs: None
COUNT: 4
CONDITIONS: Primo once the blood started flowing

WARMUP: None

THE THANG:

1:00 Kettlebell Movement
:30 Push Ups
1:30 Rest
Repeat x3

Movements:
1. Cluster
2. Snatch
3. Squat Curl
4. Row

MOLESKINE:

Mumble Chatter: Linedancing, 90’s country is real country, rollerblading on carpet, The Dutch = kings of club music, I became a man the moment Flash heard Dwight Yoakam said “Awww Sookie” & other nonsense. Enjoyed it, gents!

ANNOUNCEMENTS:

COT:

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Asphalt

AO: devilsden
Q: Flash
PAX: McAfee, Meat Sweats
FNGs: None
COUNT: 3
CONDITIONS: 40 & perfect once we started movin’ & groovin’

WARMUP: SSH, OYO stretching while Flash explains the details

THE THANG: Segment #1: 5 Rounds, 10 Reps Each Movement, 3 Min. Rest

– Single Arm Row
– Bicep Horn Curl to Press Out
– Shoulder Press
– High Pull
– Tri Extension

Segment #2: Push Up Party, 45 sec. on / 15 sec. off

– Offset Push-up with Shoulder Tap (L)
– Offset Push-up with Shoulder Tap (R)
– Horn Push-up
– Spider Man
– Slow Motion
– Standard

Segment #3: 4 Minutes of assorted Mary to arrive at 6:15AM

MOLESKINE: Kept the workout on the asphalt despite there being a lot of grass. Always enjoy time spent at DD with you gents!

ANNOUNCEMENTS:

COT:

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The Boys are Back in Town

AO: devilsden
Q: McAfee
PAX: Skeet, Flash, Meat Sweats
FNGs: None
COUNT: 4
CONDITIONS: First Cold Day of Fall

WARMUP: Halos + Uppercuts

THE THANG: 3×3 for 20mins:
3 swings, 3 strict press, 3 squats ; switch sides ; rest 90; repeat

Arm n Ab 45/15 Tabata:
Curls
Stattaco Windshield Wipers
French Press
Sit Ups
Off Set Pushups

MOLESKINE:

ANNOUNCEMENTS: check out Flash’s F3 interview, it’s great! Chad 1000 coming up!

COT: prayers for all those who need uplifting

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7’s

AO: devilsden
Q: Flash
PAX: McAfee
FNGs: None
COUNT: 2
CONDITIONS: Damn near perfect

WARMUP: None

THE THANG: 7 Kettlebell Complex: 7 Rounds, 90 Seconds Rest b/t rounds

7 Close Grips Rows
7 Goblet Cleans
7 Goblet Squats
7 Push Up + Deadlift

MOLESKINE: A wonderful morning in the gloom with McAfee. Full body kettlebell routine was just what the doctor ordered. Missed all the other usual suspects.

ANNOUNCEMENTS:

COT:

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Pat D

AO: devilsden
Q: Flash
PAX: Reveille, McAfee, Flash
FNGs: None
COUNT: 4
CONDITIONS: A touch of Fall in the air

WARMUP: OYO stretching while Flash comes in hot & gets situated

THE THANG: Another Pat D special:

EMOM:

Minute 1:
“GIMLI” Complex
5 Swings + 4 Deadlift High Pulls + 3 Goblet Squats

Minute 2:
10 Single Arm Rows

Minute 3:
6/Side Cossack Squats

Minute 4:
Max Pushups

Minute 5 & 6:
Rest

6 rounds. 3 minutes of Mary to end at 6:15AM

MOLESKINE: Missed Skeet. Tony Horton is basically Tony Perkis, Air Force PT standards are easy(er), is Randall Archer ex-military?

ANNOUNCEMENTS: NAHTC in October, Spartan Race, lots of F3 functions to participate in if interested

COT:

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HVAC

AO: devilsden
Q: Flash
PAX: Meat Sweats, Reveille, McAfee
FNGs: None
COUNT: 4
CONDITIONS: Baby Bear. “Juuuust right.”

WARMUP: OYO stretching for 60 seconds

THE THANG:
Real Warmup: 100 pushups, as prescribed by RFK Jr.

HEAVY Kettlebell Complex
– 4x Goblet Clean & Press
– 4x Deadlift
– 4x Swings
– 4x Crush-Grip Squats

8 Rounds

Cool Down: 50 high pulls (RFK says do 50 pull ups, but alas, no pull up bar in the parking lot)

MOLESKINE: Trailer thieves still on the loose, Flash wife is playing detective, Reveille doesn’t know how air conditioning works & other nonsense. Skeet was missed.

ANNOUNCEMENTS: NAHTC fundraiser in October, Spartan Race (obviously)

COT:

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Rainy Wednesday

AO: devilsden
Q: McAfee
PAX: Meat Sweats, Skeet
FNGs: None
COUNT: 3
CONDITIONS: Raining

WARMUP: OYO

THE THANG: Rounds of-
10x swing
10x squat
10x clean+jerk
10x squat thrust
10x offset merkins

MOLESKINE:

ANNOUNCEMENTS: Spartan Race 10-4
Huge kudos to Skeet for getting the partnership with NAHT started, make sure to sign up!

COT: the power of positive vibrations

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Return of the Pat

AO: devilsden
Q: McAfee
PAX: Skeet, Meat Sweats, Flash
FNGs: None
COUNT: 4
CONDITIONS: warm but not unbearable

WARMUP: none

THE THANG: 5 rounds of splice n dice from KB IG:
10 alternating snatch to squats
10 alternating cleans to press
10 offset-deficit pushups each side (20 total)

finished off with 9 minutes of 40/20 TABATA alternating between Swings and Floor Press.

Q was gassed.

MOLESKINE:

ANNOUNCEMENTS: Spartan Race October 4!

COT: see channel for the banter, and inspiration for Friday’s beatdown apparently

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Pool Party Pump

AO: devilsden
Q: McAfee
PAX: Flash, Skeet, Meat Sweats
FNGs: None
COUNT: 4
CONDITIONS: beautiful morning

WARMUP: no time, only pump

THE THANG: arms all day! Modified ascending Pavel ladder:
Press
Floor Press
Curls
Tricep Extension
All sets x5 per arm, then x6 x7 x8 and back down. Every 5mins AMRAP swings or snatches

MOLESKINE:

ANNOUNCEMENTS: Spartan Race!! Skeet cooking up a July 4 CSAUP

COT: grateful for great men!

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better late than never

AO: devilsden
Q: McAfee
PAX: Skeet, Woodchuck, Meat Sweats, Tumnuss
FNGs: None
COUNT: 5
CONDITIONS: a bit sweaty

WARMUP:

THE THANG: a whole lot of madness, see videos above for details

MOLESKINE:

ANNOUNCEMENTS: Spartan Race in October!!!

COT: thankful for these men in my life, let’s keep it rolling