Tag: Flash

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Gratitude and Gains

AO: devilsden
Q: McAfee
PAX: Skeet, Reveille, Flash, Meat Sweats
FNGs: None
COUNT: 5
CONDITIONS: the last warm day of fall

WARMUP: plenty of OYO stretching

THE THANG: Week 3 of the Wolf Pack regimen
This week we worked up to 5 rounds of
Cleans
Squats
Presses
Cleans
Squats
at 5 reps per exercise.

We managed just fine with a 2/1 rest/work ration, next week we move to a 1.5/1 rest/work ratio, should be fun!

MOLESKINE: DIY Cold Plunges, Christmas Music (how early is too early?), the importance of a will and how to divvy up the Christmas ornaments

ANNOUNCEMENTS: Christmas Parade is coming up!

COT: Prayers for all those traveling this week and next.

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Squat Pyramids

AO: mistymountain
Q: McAfee
PAX: Sanders, Transporter, Flash, Mt Man Brandon, Craig, Randall
FNGs: None
COUNT: 7
CONDITIONS: easy breezy

WARMUP: OYO stretching

THE THANG: Squat Pyramids from DD x2
Offset Merkins for the last 3 minutes had us all toasted

MOLESKINE:

ANNOUNCEMENTS:

COT: praying for safe fall break travels, healing for the sick/injured, and comfort for those in distress.

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God Bless America (I got a copy in my truck)

AO: devilsden
Q: McAfee
PAX: Linus, Skeet, Woodchuck, Flash, Meat Sweats
FNGs: None
COUNT: 6
CONDITIONS: beach weather (according to McAfee)

WARMUP: 3x Turkish getups each side after OYO streching

THE THANG: Squat Pyramid!! Two Times!!
1x Press 1x Clean 1x Squat 1x Renegade Row
up on Squats till we hit 5 reps, then back down.

Finished off with 100 KB Swings. Hoo lawd!

MOLESKINE: Did you know Jesus had a brother? How did the bible get put together? We’ve got 2 more Wednesdays with Woodchuck before he ships off for a while. Let’s enjoy them.

ANNOUNCEMENTS: Half Marathon at 7:00 at Don Fox Park this Saturday!

COT: Beautiful words were spoken to lift up those in need in prayer; thankfulness and gratitude for the things we have in this life were expressed.

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Heavy Hands Light Hearts

AO: mistymountain
Q: McAfee
PAX: Skeet, Linus, Flash, Sanders, Transporter, Mountain Men Craig Brandon and Randall, Young Master Tater
FNGs: None
COUNT: 10
CONDITIONS: Whispers of Fall

WARMUP: Little Baby Arm circles in cadence, hollow body hold + one arm press/hold, weighted American Hammers

THE THANG: Superset City!
1. Dumbbell squats + offset Merkins
2. RDL + Curls
3. Lunges + tricep extension

3 minutes to get through each round, I was absolutely gassed I hope the PAX were too.

Mostly though I was so grateful and happy to hear some of your favorite quotes and verses that help us each to live our lives in the best possible way. I’m proud of this group.

COT: prayers for David’s job search, healing for those in need, safe travels for those on the road

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10 Reasons to Love America

AO: devilsden
Q: McAfee
PAX: Skeet, Linus, Flash, Woodchuck, RPJ
FNGs: None
COUNT: 6
CONDITIONS: Fall’s first sneak peak

WARMUP: 2 mins stretching

THE THANG: KB Routine du jour:
6 Overhead Presses per Arm
6 Pause Squats per Arm
8 Bent over Rows per Arm
12 KB Swings per Arm
12 sit-outs per side

REPEAT X5

Cooled down with some stretching and a personal favorite of mine, the Bill of Rights, also known as the first 10 Amendments of the Constitution. A higher or loftier expression of the non-negotiable elements of freedom is hard to find. God bless this beautiful experiment we have the rare opportunity to take part in.

MOLESKINE: 80 degrees is too warm for most, but all agree AC is EXPENSIVE.

ANNOUNCEMENTS: 9-11 and 10 year anniversary convergences coming up in Nashville! Stay tuned for more details.

COT: praying for our dear friend Reveille, whose rock playlist we greatly enjoyed in his absence, and those who need comfort.

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Indian Style

AO: devilsden
Q: Flash
PAX: McAfee, Reveille, Flash, Woodchuck
FNGs: None
COUNT: 4
CONDITIONS: Almost…cool…?

WARMUP: 6 Turkish get-ups

THE THANG: July Kettlebell Regimen x4. Finished with 5 minutes of burpee broad jumps until the clock hit 6:15AM

MOLESKINE: Mumble chatter: Home COVID tests are weird, Army fitness requirements even weirder, Flash has hair under his hat, Woodchuck new gig, McAfee did not remove shirt, Rev can’t sit Indian style, can you even say “Indian style” anymore?

ANNOUNCEMENTS:

COT:

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Copa de Mt Juliet

AO: mistymountain
Q: McAfee
PAX: Skeet, Flash, Linus, Transporter, Sanders, Mt Man x4 (Randall, Craig, Johnathan, Brandon), Green Tea, Tater, Jaeger, French, Fry, and “I farted”
FNGs: None
COUNT: 16
CONDITIONS: warm and humid

WARMUP: mosey

THE THANG: FUTBOL!!!!!!
Teams raced up and down the pitch executing absolutely mental levels of precision passing, triangle give and goes, and long ball hail Marys. This was met with flying headers and sliding goal saves. It was an awesome morning and most importantly featured no injuries.

MOLESKINE: Coffeteria by the impeccable Linus was greatly appreciated as always. The sad state of American presidential candidates took up a lot of conversation, but overall we as men know that we will find a way forward regardless.

ANNOUNCEMENTS: Skeet is out a month after next week, Johnathan has a new schedule, Craig’s got bible camp, and next week is the launch of Speed Shop!! Tuesday @ 5:30 at Wilson Central high school.

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Agility Wars

AO: mistymountain
Q: McAfee
PAX: Skeet, Flash, Transporter, Sanders, Tater, AK-47, Jaeger, Major F-35, Mountain Man Johnathan and Randall, Rusty
FNGs: 1 Rusty
COUNT: 12
CONDITIONS: gorgeous 68 degrees

WARMUP: SSHs

THE THANG: Agility Wars!!

2 teams went head to head in various agility challenges relay race style. Waiting PAX performed planks, wall sits, flutters, and squats + pushups while the racing PAX did their thing.

2.0s rocked it!!

MOLESKINE:

ANNOUNCEMENTS:

COT: Prayers for Sanders quad injury and safe travels for family and friends going out of town.

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Medicine Egg

AO: mistymountain
Q: McAfee
PAX: Sanders, Flash, Linus, Laces Out, Mountain Men x3
FNGs: None
COUNT: 8
CONDITIONS: Balmy mid 50s

WARMUP: Broga poses OYO

THE THANG: Modified Route 66:
PAX took turns throwing a medicine ball and then lunging / broad jumping to where it landed as a group. Merkin, repeat, Merkin +1 all the way up to 11, then turn around and back.

Interspersed with a classic Route 66:
Pull Ups x Toe Taps (4 count)

ANNOUNCEMENTS: some fun F3 activities planned for March

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5 by 4

AO: devilsden
Q: McAfee
PAX: Skeet, Reveille, Linus, Flash, #Clippy and Willy Loman from St. Petersburg #Crocs
FNGs: None
COUNT: 7
CONDITIONS: Below Freezing

WARMUP: Good mornings, WMHs, LBACs OYO

THE THANG: 5×4 = 25×100
For each 1 rep of exercise A, multiply the reps x4 for exercise B. Work from 1 up to 5 and then back down for a total of 25 of A, 100 of B

1: A = Merkins, B = Plank Jacks
2: A = Pull Ups, B = American Hammers
3: A = Squats, B = Dips
4: A = Big Boy Get Ups, B = Merkins

Final Round of Choose Your Own Mary to send us home

ANNOUNCEMENTS: Big plans for a 90 day #BuffPax challenge! Skeet is leading the charge to start a 90 day KB strength training regimen, McAfee is strongly encouraging PAX to take a look at diet and put as many grams of protein as possible on your plate! Rule of Thumb = 1g of protein for every lb of your ideal weight. So if you want to gain 5 lbs of muscle, take your current weight, add 5, that’s your daily protein intake goal in grams!