Tag: Flash

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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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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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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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Upgrade Part 1!

AO: devilsden
Q: McAfee
PAX: Skeet, Reveille, Woodchuck, Meat Sweats, Flash, Daffydil, Tumnis
FNGs: None
COUNT: 8
CONDITIONS: beautiful serene morning

WARMUP: Halos, pause squats, prom dates

THE THANG: Medium day 3×5! Some upgraded, others continued the good struggle.

Snatch test was brutal.

Finished with 10 swings punctuated by dealers choice exercise for 10 reps

MOLESKINE: don’t be fooled by false spring in TN, sometimes skates drive big trucks (don’t judge a book by its cover)

ANNOUNCEMENTS: 300 burpee day, be prepared! Everyone start planning for Spartan race this October!!

COT: closed asking for the strength and wisdom to be the best men we can be, leaders in our communities and families.

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The True Gimli

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

WARMUP: OYO stretching

THE THANG: GIMLI PROTOCOL!! BUT WAIT, THERE’S MORE!

Gimli: 5 swings, 4 upright rows, 3 squats
PLUS > 10 pushups

Must complete in 90 seconds

90 seconds of “active rest” aka tossing a 20lb medicine ball back and forth amongst ourselves. Just like our stalwart hero.

REPEAT UNTIL EXHAUSTION OR 45 MINUTES IS UP, WHICH EVER COMES FIRST

MOLESKINE: Good lord what a burner. Hardest KB workout of the year? I say so.

ANNOUNCEMENTS: Safe travels to Flash! Everyone continuing to prep for the 50miler!

COT: Prayers for our bodies, minds, health, families, and fellowship.

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New year, new you

AO: toratoratora
Q: 40 Minutes
PAX: Flash, Hot Route, The Bobs, Daylight, Ultratecht, Goose, LogJam, Invictus, Long Cut, Logjam
FNGs: 1 Logjam
COUNT: 10
CONDITIONS: cold + rain/snow

WARMUP: little jog, little stretching

THE THANG: Tabata

35 seconds on 25 seconds off for 5 rounds:
– squats
– Curls
– American hammers
– Overhead press

One sprint up the hill between each exercise

ANNOUNCEMENTS: lean pax…

COT:
– new baby coming for invictus

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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.