Armory Backblast 1/5/15

  • QIC: Longshanks - VQ
  • When: 01/05/15
  • Pax: Assassin, Aquaman, Chicken-Hawk, Uncle Cracker, Tatanka, Anchorman, Deacon, McGruff, Software, Greenwave, Spitz, Lugnut, Cheddar, Cake Boss, Destiny, Stang, Photobomb, Longshanks, War Eagle (FNG)
  • Posted In: The Armory

19 hard working men took on the dry gloom to lift things up and put them down at the #Armory.  Along the way they learned about what it takes to EXCEL – Encouragement, Xtra work (aka Xtra yard or Xtra mile), Commitment, Everyday, and Love. It’s hard to excel in anything without encouragement, doing xtra (more than what is required), commitment (keep going when things get tough), everyday (going through the grind daily to achieve success), love (difference between being good at something and excelling is to love what you are doing).

The Thang:

Warmup lap followed by:

SSH X 26 IC

Imperial Walker X 15 IC

Windmills X 15 IC

Mountain Climbers X 20 IC

Plank Jacks X 10 IC

 

Talk About Encouragement

1 PAX from each side of the line runs to the far light pole and back, while remaining PAX do kettlebell squats. Once running PAX return, 5 merkins, then back to kettlebell squats. Once each PAX has run, rinse and repeat with kettlebell swings instead of kettlebell squats.

 

Mosey over to small wall in middle of parking lot. Talk about Xtra.

Dips X 20 with weight in lap OYO

Step ups X 20 (10 each leg) with weight on chest OYO

Plank when finished

Rinse and Repeat

 

Mosey over to Church Wall. Talk about commitment

Wall sit with weight in lap

Wall sit with weight in front of chest (10 count), back to weight in lap (10 count)

Wall sit with weight above head (10 count), back to weight in lap (10 count)

Recover. Rinse and Repeat

Upright Row X 15 OYO

Bicep curl X 10 each arm OYO

Tricep Extension X 15 OYO

Plank when finished. Reverse and Repeat

 

Mosey back to where we started. Talk about Everyday

LBC’s X 25 IC

Russian Twist X 10 IC

Mountain Climbers X 25 IC

LBC’s X 15 IC

Merkins X 10 IC

Shoulder Press X 10 IC

 

Announcements – Joe Davis Run this Saturday – SIGN UP!!! Dredd Lead workout on January 24th

 

Talk About Love and Jesus’s Love for us. Difference between being good at something and excelling is loving what you are doing.

 

Prayers – Boeheim’s ankle, Troops that Cake Boss’s brother has been in contact with, those that are still injured.

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