Tag: Linus

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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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Boat Body – Pontoon Rock

AO: bomber
Q: Natural Ice
PAX: Cream Cheese, Dirtbag, Tim the Toolman, CubCadet, Crawlspace, Marcus Wilcock (Homer), Black Lung, McAfee, Papa Bear, Hedwig, Firefox, Skeet, Spinal Tap, Linus, Strings, Tater, Dirtbag
FNGs: 1 Dirtbag
COUNT: 16
CONDITIONS: Felt like the last Friday of Summer

WARMUP: SSH, Merkins, Squats, Arm Circle, Air Press, M Night Clubs,

THE THANG: 3 mile mosey with periodic merkins and core

We took off for a mosey and as we hit the trail, Robert Frost’s words echoed in my mind – two paths diverged in a yellow wood. But unlike the poet, there was no luxury of contemplation. With the last shirtless weekend of summer calling I ditched my plan and pushed the PAX through the 3 mile loop around McCabe.

Three miles of sweat and glory lay ahead, punctuated by surprise stops for merkins and core-busters. The Playlist? Pure pontoon rock – think yacht rock’s rowdier country cousin. As we pushed through, letting the six catch up at each pit stop, we sculpted our summer bodies with every step.

MOLESKINE: No one was planning on running that far, and everyone pushed through it! Do Hard Things

ANNOUNCEMENTS: Big shout out to Strings and Marcus Wilcock (Homer) joining us down range from the UK, and also Linus from Tacoma WA!

growruck.com/event/gte-55/ is Sept 20-22 if you can make a last minute trip across the pond

COT: Prayers were lifted!

Thank you men of bomber and DintyMoore for inviting me to lead. It was great to come back to the original AO where I first joined F3 4 years ago!

:naturalice:

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Just What The Doctor Ordered

AO: devilsden
Q: Flash
PAX: Woodchuck, Skeet, Linus, McAfee, @Meatsweats
FNGs: None
COUNT: 6
CONDITIONS: Almost but not quite Fall

WARMUP: OYO Stretching

THE THANG: KB Routine:
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

MOLESKINE: Robert has a Chrysler not a Subaru, robots don’t lift the boxes, Saturn has 2 moons, world history has a bunch of dudes with weird names, insurance companies – are they actually the bad guys?, the American medical system is a racket, Ozempic 4 lyfe

ANNOUNCEMENTS: Need to find a KB workout for September

COT:

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FALCON

AO: mistymountain
Q: DintyMoore
PAX: Linus, Transporter, McAfee, Rockies, Skeet, Sanders, Mountain Men x 4, Tater
FNGs: None
COUNT: 12
CONDITIONS: Pristine

WARMUP: Big Mosey around CDP

THE THANG:
Four Rounds x 14 Reps

14 SSHs

Flying Squirrel Burpees
American Hammers
Lunges
Curls –
One Lap – 400m Run
No Cheat Merkins

14 SSHs

Finished with Mosey and Mary Go Round

MOLESKINE:
This workout was in honor and memory of falcon who passed away earlier this year during the naming ceremony of his first workout in St. Louis.

He was the 14th member of the PAX that day. We did 14 reps of each exercise in his honor although the original work out was 26 for the last two digits of his zip code where he volunteered regularly and I missed that part.

ANNOUNCEMENTS:
9/11 Memorial Convergence – Percy Warner
9/14 F3 Nashville Anniversary Convergence
Misty Mountain traveling to bomber next week
Skeet still looking for some Spartan Men
Orienteering begins at Centennial Park

COT:
Coffeeteria was aided by the best sunrise to date on my gullivers-travels-challenge :sunrise:

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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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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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Memorial Day Murph

AO: mistymountain
Q: McAfee
PAX: Sanders, Linus, Rockies, Mountain Man Randall
FNGs: None
COUNT: 5
Today we completed one Murph as part of our yearly tradition to join with thousands of others across the nation to remember and honor Lt. Murphy and those who have fallen in service of their country.

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70 Times 7

AO: mistymountain
Q: McAfee
PAX: Linus, Transporter, Sanders, Rockies, Right Said, Mt Man x3
FNGs: None
COUNT: 9
CONDITIONS: Chilly 38

WARMUP: OYO Stretches

THE THANG: Half Mile First Nations Run with 7 pushups required every time the last PAX reaches the front of the line.

Then, goal of hitting 70 reps in 7 minutes for:
Burpees
Lunges (2 count)
Pull Ups

Props to Sanders for hitting 120 Australian Pullups!

MOLESKINE:

ANNOUNCEMENTS: Plankpril is ongoing, today is 90 seconds if you want to join in! (add 6 seconds of plank time each day for the rest of April)

COT: Great news for our friend Backrow’s wife, the chemo was successful and she is now in remission. Continuing to pray for the health of those who are suffering and ongoing strength for us all as we face the challenges of this life.

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Passion WOD

AO: mistymountain
Q: McAfee
PAX: Linus, Transporter, Sanders, Cold Call (St. Charles, MO), Mountain Man 1-4
FNGs: None
COUNT: 9
CONDITIONS: Chilly!

WARMUP: OYO stretching

THE THANG:
100 double unders or line jumps
800m barbell carry (95lbs or 65 lbs)
100 burpees

ANNOUNCEMENTS: plankpril starting up soon! Check out general channel for more info

COT: prayed for those dealing with sickness and medical issues