Tag: Flash

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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!

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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!