Tag: McAfee

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12 Days of Charlie Daniels Christmas

AO: mistymountain
Q: Flash
PAX: Transporter, McAfee, Skeet, Sanders, Chewy, 3X Mountain Men
FNGs: None
COUNT: 9
CONDITIONS: Cold, but not for very long.

WARMUP: Reindeer Crawl (aka Bear Crawl) 50M

THE THANG: 12 Days of Christmas, Misty Mountain style. Just like the song, work your way up to the 12th day doing movements for each day. Plank until all in.

1 – Spiderman Pushup
2 – Reverse Lunges
3 – Plank Ups
4 – Bird Dogs
5 – Buuuuurrrrpeeeeeees
6 – Squats a Jumping
7 – Mountain Climbers
8 – Dips a Dipping
9 – Jacks a Squatting
10 – Bikes a Peddlin’
11 – Narrow Pushups
12 – Burpees Burping

Every third day, complete a 50M reindeer crawl.

Once we got to 12, we reversed it & went from Day 1 to 12 a single time.

.25 mile mosey & 25M reindeer crawl

2 minutes of flutters, leg raises, plank to close it out.

Ho ho ho!

ANNOUNCEMENTS:

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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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321

AO: devilsden
Q: Flash
PAX: Linus, Skeet, McAfee
FNGs: None
COUNT: 4
CONDITIONS:
Cold at the start, then 30 seconds in – just right.

WARMUP:
None

THE THANG:

Encouraged PAX to bring weight vests & everyone answered the call. 321 is:

– 3 minutes of traveling movements
– 2 minutes of stationary movements
– 1 minute of rest

Got in 7 rounds before a mosey back to the parking lot. Rounds were:

Forward Lunges
Merkins

Bear Crawl
Bird Dogs into Ab Walk Out

Side Squats
WW1’s

Crab Walk
Bicep Pushups

Tippy Toes
Tricep Bridge Dips

Toy Soldiers
Narrow Merkins with a Mountain Climber

Uncle Joe’s
Burpees

MARY:

ANNOUNCEMENTS:

COT:

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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:

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Hold It – F3 Nashville 9 year Anniversary

AO: titan
Q: DintyMoore
PAX: Right Said, CubCadet, EZ-Go, Michelin Man, Cowboy, Vector, PegLeg, DintyMoore, Supernova, t-cell, Betty Ford, Toothless, Salpal, Crawlspace, bluemule, princessaurora, Peg Leg, McAfee, Black Lung, Natural Ice, Freakonomics, greyalbum, Chunks, Tim the Toolman, Popper (Alpha), Truffle , Bocephus
FNGs: 1 Bocephus
COUNT: 26
CONDITIONS: 🤩

WARMUP:
Mosey to the field
In the field w/ Arms out
High Knees – 9 yards
Butt Kickers – 9 yards
Super Mario’s – 9 yards
Willy Mays Hays – 9 OYO
Good Mornings – 9 OYO

THE THANG:
Hold It! AMRAP – as many rounds as possible
Divide up in 6 groups, about 4-6 people per group. 

There are five stations that are AMRAPs with a twist. One person in each team has to hold an exercise for as long as they can while the other 3 people are working the AMRAP. When person 1 can no longer hold the exercise, everyone completes 3 burpees. Then a new group member starts the holding exercise.

The 6th station is the time keeper, run for 6 minutes. Quickly, rotate stations at the end of 6 minute run.

Base of Steps
Station 1 – balance quadruped position (all fours with knees slightly off the ground. Good alignment required!
3 burpees at switch
1. 9 diamond merkins
2. 9 merkin to side plank
3. 9 mountain climbers (R+L=1)
4. 9 tricep dips

Facing First Bank
Station 2 – hold a decline plank, 3 burpees at switch
1. 9 swings w coupon
2. 9 squats w coupon
3. 9 around the world w coupon
4. 9 OHP w coupon

Open Field
Station 3 – hold a low plank, 3 burpees at switch
1. 9 big boy sit-ups
2. 9 vector ups
3. 9 freddy mercuries (R+L=1)
4. 9 American Hammers (R+L=1)

Landing
Station 4 – hollow body hold, 3 burpees at each switch
1. 9 iron mikes (R+L=1)
2. 9 Bonnie Blairs (R+L=1)
3. 9 broad jumps
4. 9 star jumps

Inside the Circle
Station 5 – hold a Coupon in a front lateral raise, 3 burpees at switch
1. 9 pogo jumps
2. 9 seated vertical jumps
3. 9 super Mario’s
4. 9 approach jumps

Station 6 – run 6 minutes
1. Run the loop and complete as many laps as possible in the time limit. Keep track of groups total laps

Rotate when runners return after 6 minutes.
keep track of the number of switches or burpees each group completes.

Scoring –
Subtract total number of burpees from total laps

MARY: No Time

ANNOUNCEMENTS:

COT: Thankful for the opportunity to meet together and share in the celebration of this community that is so much more than a workout group.