Tag: Flash

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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!

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Q de Sanders

AO: mistymountain
Q: Sanders
PAX: Skeet, Linus, Flash, McAfee, Daniel Gragg, Transporter, Mountain Man x3 + Mt Man Kotter
FNGs: None
COUNT: 11
CONDITIONS: cold but not horrid

WARMUP: 400M Run

THE THANG: – 2 ROUNDS
Leg Spread Knee Tuck
Diamond Pushups
Side Plank with Hip Abduction
KB Squats
Flutter Kicks
DB Arnold Press
Plank
Sandbag Deadlifts
V-Ups
Burpees
Changer: Run to the rig to do 10 pull-ups and run back.
COOL DOWN: 400M Run

ANNOUNCEMENTS: @Skeet
announced that Journey Church in Lebanon will be having father/son Bible Studies twice a week, and that there is now a wrestling club for kids/youth at Lebanon high school.

COT: Prayer of thankfulness for the opportunity to fellowship with this group of men.

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Shouldering the Burden

AO: mistymountain
Q: McAfee
PAX: Skeet, Flash, Transporter, Sanders, Mt. Men x3 + Fly Guy returning from the depths of basketball practice!
FNGs: None
COUNT: 9
CONDITIONS: cold but not horrid

WARMUP: Willy Mays Hays + Deep Squat holds followed by a quick 1/2 mile mosey.

THE THANG: Started off with phase 2 of the Warm-Up, “10” Ultra-Merkins, but each rep consisted of 5 Merkins interspersed with toe taps, spidermans, and hop to standing.

Next we got into the good stuff; PAX took turns helping each other to shoulder the burden (literally) as 2 spotters helped a PAX to set up the appropriate weight for squats, deadlifts, and finally curls, each for reps of 15 (or to failure).

PAX circled through this rotation and performed flutters, American Hammers, J-Los, WW1s, and tons of merkin variations.

Finished off with a quick sprint.

ANNOUNCEMENTS: Half Marathon coming up next Thursday 12/14!!

COT: Praying for Rockies’ little daughter who is undergoing surgery today.

Prayed out with an old germanic/norse inspired incantation:

My name is not my own; it is borrowed from my ancestors. I will return it unstained.

My honor is not my own; it is on loan from my descendants. I will give it to them unbroken.

Our blood is not our own; it is a gift to generations yet unborn. We shall carry it with responsibility.

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Devils and Coupons v0.2

AO: devilsden
Q: McAfee
PAX: Skeet, Flash, Linus
FNGs: None
COUNT: 4
CONDITIONS: Easy and breezey 60s

WARMUP: set up our game pieces, aka Troll Bait, aka Coupons, with PAX getting loose OYO. Special shoutout to Flash for getting in 2 miles via a nice mosey from his house to the AO!

THE THANG: Devils and Coupons v0.2!
There is a nasty troll that lives under the bridge at Devil’s Den, he’s a very nasty troll; slothful, lazy, arrogant, jealous, impatient, unkind, and persistently attempting to bring HIM down to his level. It is the physical embodiment of what Rogan and Goggins refer to as one’s “inner b”, and it must be defeated, again, and again, and again, in perpetuity.

To defeat the troll, our intrepid band took turns rolling for advantage and to determine rep count.
Station 1 – Dips (natural 2x multiplier)
Station 2 – Troll Killers aka Man Makers
Station 3 – Pull Ups (Merkins for the rest of the PAX)
Station 4 – Coupon Shoulder Press

Each round we increased the multiplier from 1x, to 2x, to 3x, and made it to 4x before time. In total each PAX performed ~100 dips, ~75 merkins, ~40 pull-ups, plus man-makers and shoulder press. Safe to say the troll was defeated, as were our arms.

ANNOUNCEMENTS: Chad Challenge at Misty Mountain on Friday!

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4 Corners and Yoga

AO: devilsden
Q: Chunks
PAX: Skeet, Reveille, McAfee, Linus, Flash
FNGs: None
COUNT: 6
CONDITIONS:
Brisk and Invigorating

WARMUP:
Mosey Around front parking lots to double check the layout for 4 corners
SSH
WMH
Good Mornings
Right over left
Left over right
Little Baby Arm Circles fwd & Reverse
Overhead press
Moroccan Night clubs
Seal Claps
THE THANG:
Grab a coupon and head to the parking lot

Corner 1 – 15 Burpees
Carry Coupon to Corner 2
Corner 2 – 20 Overhead press with Coupon
Pass the speaker caboose it loose run to Corner 3
Corner 3 – 25 Merkins
Lunge Walk to Corner 4
Corner 4 – 30 Big Boy Situps
Pass the Speaker caboose is loose run to Corner 1
Corner 1 – 10 Burpees
Lunge, Lunge Squat to Corner 2
Corner 2 – 15 Overhead press
Mosey back to Startex with Coupon
20 Merkins
25 Big boy Situps

Finished with 10 mins of P90X Yoga
MARY:

ANNOUNCEMENTS:
Night Moves tomorrow night 10/12 at 6:00 pm
SSH at Toothless’ house 10/13
Game Night at Firefox’s 10/21
SSH at Toolman’s house 10/27

Coffeeteria included talk to 4:13 Strong and how to donate shoes, books and final participant for The Struggle was secured.

Thanks for the opportunity to lead. Solid group of HIMs and look forward to seeing the east east side continue to grow.

SYITG,
Chunks
COT: