The Armory – Keeping warm while listening to Death Metal

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8 pax came to get stronger, better, faster and so they came to The Armory of course.
It was a chilly morning so we had to keep moving but I wanted to keep to kettle-bell tradition.
The Thang:
  • Mosey around church
  • Shuffles
  • karaoke
  • toy soldiers
  • SSHs

 

Go Grab bells and meet at the circle

Partner up and here we go…

  • Partner does exercise while other partner runs the circle around the lot or optional bear crawl up to church doors and back. It was a nice mix.
Flutter kick
Russian twist
V up
Hello dolly
Leg raises
Lunge
Squat
Right leg
Squat figure 8
Left leg
KB Swing
Shoulder press
Upright row
Bent row
Lat raises
R/L Curl
Concentration curl
Tri extention
Skull crushers
R/L Curl
Great time by all and we stayed warm.
The PAX for The Journey showed up at 6 so we knew it was time to go.
Thanks for Q Assassin!
Cake Boss
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If in Tega Cay you utilize hills and RUN

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YHC took the message from Maxims at Tuesday’s Beyond WO to heart. We all find reasons to not push through difficult times; if thats a workout, raising kids, marriage, we tend to find a reason to give up or divert what really needs to be done. Your mind will convince you to stop or divert, but your body can go beyond what you think you can’t do. This resonated with me as I feel that I have been finding excuses for not being a better man, father and husband. What better way to start changing my mentality by locking shields with my F3 brothers and as the TV show Survivor states “expect the unexpected”. This starts with something that YHC needs to do more of to get better – RUNNING (and yes no Pull-ups today – shocker)

The Thang:

Nice mossy warm up run around the entire TCES

COP at front doors for 15 Windmills, squats, Moroccan nightclubs, IW, LBCs, merkins.

Line up at crosswalk for suicides:

Round 1: to first drop off sign then to second drop off sign (didn’t realize how long a run that was) then 5 merkins at end

Round 2: to end of sidewalk, to first drop off sign, to fire hydrant, then 10 merkins

Round 3 rinse and repeat round 2 but run backwards out and then forward back in, then 10 merkins

Round 4: rinse and repeat round 2 but run backwards both directions, then 10 merkins

Round 5: rinse and repeat round 1

Mossy to intersection near baseball field and circle up for:

Flutters, Bridge (raising each leg for 5 seconds each), LBCs

Mossy to intersection of Tega Cay Drive and Hubert Graham Way

Run to bottom of hill (about 0.25 miles down) and do 10 squats, run back up to intersection and 5 merkins – Rinse and Repeat for 3 times

Mossy back to school intersection at baseball field and circle up for another round of bridges and hammy stretches

Suicides for 2 rounds to fire hydrant and first drop off sign

3 minutes of Mary called out by each PAX

COT

Now, can we all fight through difficulties and go Beyond what we think we can’t do? I sure hope that I can embrace Maximus words everyday and push beyond my boundaries in all aspects of life. Funny, as I write this backblast I recall something I said when I co-hosted the the Fort invergence this past fall I challenged each PAX to do something new and different….here it is and what a great challenge! Go Beyond my mental abilities.

Prayers to our good pal Mr. Clean as he and his family go through the loss of a loved one and allow them to see love, faith, and the LORD. Prayers to YHC friend Sherry who is in ICU recovering from intestinal surgery. Always a honor to Q, thanks Fishsticks!

Trucker

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GC – RUCK – Teamwork – DFQ – Embrace the Suck

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Man I hope you guys read the whole way through this, because I left truly inspired by the PAX that Embraced the Suck with me today.

8 Ruckers joined up on a “warm” morning at GC.  It was 31 or something which felt like summer compared to the 9 we have been seeing.  We split into two groups as some guys are recovering and test driving their rucks.  So 4 went on their way rucking through Tega Cay and 4 stayed with me to continue with the workout.

The Thang:

Skip the pleasantries and do a quick double time run around the parking lot of Harris Teeter to get the blood flowing.

Get into Listening Position (LP) (for those of you that haven’t embraced it yet, its rucks overhead anytime we are getting directions or discussions are occurring).

In LP we talked about the plan for today and that the goal will be teamwork, that as Q my goal is to inspire leaders among everyone, not to micro manage every part of the workout.  I told them before we loaded up that we are a team and will compete as a team.

If you know me you also know I Ruck Heavy, so we loaded up.

120 lbs of Sandbags – Two 2×3’s running through the handles to make a makeshift litter

93lb Sandbag – (My personal Favorite)

Big Tire – 35″ tire off my truck

The directions stated to try and do a low carry of the litter but if it got to be too much discuss it and switch to shoulder carry.  I also told them I won’t be calling out switches so its up to the team.

We made our way to the YMCA field

Big issue! – We didn’t stay as a team and Mainframe and I made it there about a minute ahead of the other two.  So punishment was instituted – 10 Ruck Burpees

I set up a relay course of sorts

4 Stations

Station 1 – Drag that big tire to the fence and back, sprint to tag the next guy (He is the clock)

Station 2 – Deadlift the 90lb

Station 3  – Toss the 60lb

Station 4 – Users Choice – I saw fireman flips, rows, curls, squats it was cool

The first rotation took 3:02 so we got in LP and discussed why we Ruck – Looks Badass, Wanted to Push Ourselves – Variety – 2nd F – A challenge.  So with that I asked the TEAM how can we improve on the time.  Everyone through up some ideas and then Shakespeare threw down an ambitious goal of getting the time down to 2:15 we weren’t sure but we embraced it.  We decided on a punishment of 1 Burpee for every second over 2:15.  Well guess what we got it in 2:02!  We came back and got in LP and talked about the power of teamwork and coming together and what we were able to accomplish.

We took a lap around the Y field doing alternate carrys of our Rucks – Farmer Carry – Switch Hands – Bear Hug – Over Head – Again we came together as a TEAM where I started to get ahead of some people and Mainframe gave me a quick shout to slow it down a bit and we finished as a TEAM!!!!

Tired and hurting we came back to do one more rotation on my relay race.  We got in LP and discussed all those reasons we Ruck again and even though were tired we are here to better each other and if we got 2:02 the last time why would we ever go slower again.  So we set the same goal of beating 2:02.  I felt slower, I hurt worse, but as a TEAM we embraced the suck worked together and when we sprinted back to the tire we couldn’t believe we were faster and got 1:58!!!!

We were hurting but got back in LP and discussed that it took 8ish minutes to walk there and that we need to speed that up and how can we do it.  Deacon came through with some ideas and the team called out switches like clockwork.  We got back to my truck in 5 minutes!!!!

Joined up with Boot Campers and the other Ruckers to finish off the morning.

MY TAKEAWAYS!!!!

Man I left so inspired by this Ruck today.  When we started we were a group of guys doing a workout.  When we returned we were a team that came together and really pushed through the pain to embrace the suck and lift up our fellow man.  Shakespeare and Mainframe who are new to Rucking were rockstars and the leadership everyone offered was amazing.  I mean where else other than F3 can you walk away with all this.  Big props to all those guys that got out today and I truly enjoyed myself and had a uplifting and encouraging morning to help me carry those same themes to the rest of my day.

Thanks Guys,

Rad

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Cones, Cones and more Cones

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Dynamic Warm up
COP – The Usual
The Thang – Cone workout
Cones were laid out next to every tree along road between Home Depot and Buffalo Wild Wings.
Did cones in groups of four.  After completing an exercise we ran back to the last cone of the previous set.  For the first set we ran to start of parking lot.

# Area Qty Exercise
1 Arms 20 Merkins
2 Legs 20 Squats
3 Abs 20 Russian Twists
4 Body 10 Bomb Jacks
5 Arms 20 Wide Arm Merkins
6 Legs 20 Jumping Lunges
7 Abs 20 Hello Dollies
8 Body 30 SSH
9 Arms 10 Diamond Merkins
10 Legs 60 Calf Raises
11 Abs 20 Rosa Lita’s
12 Body 10 Flying Squirrels
13 Arms 15 Hand Release
14 Legs 20 Jump Squats
15 Abs 20 Freddy Mercury
16 Body 20 Mtn Climbers
17 Arms 15 CDD’s
18 Legs 10 Monkey Humpers
19 Abs 20 Box Cutters
20 Body 10 Burpees
21 Arms 10 Mac Tar Jai
22 Legs 20 Sumo Squats
23 Abs 20 Flutter Kicks
24 Body 15 Donkey Kicks

Appreciate everyone picking up the cones on the mosey back, while I brought in the six.  Oh yea that was me.
Wall sit with 5 bomb jacks each

Mosey to COT
Prayers Jedi – Work Challenges, Homeless
Praises – Da Vinci – New client, Lutefisk’s Mother

Appreciate the support this morning. Much needed.

Cornhole
Out

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What’s that Smell, C’MON Man

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6 Ruckers
5 Bootcampers
1 Runner

Moving Dynamic Warm-up

COP – The Usual exercises

Partner Up

Ab/Arm Combo’s thrown in throughout the beatdown

Partner Up

P1 – Exercise, P2 – Run around Chick-Fil-A, Flapjack

Dips

Squats

Mt. climbers

Ab arm Combo

Evacuation movement #1 Short mosey Mattress firm to compounding 4 corners

Wind Up

1st Corner 20 – SSH

2nd Corner 20 – SSH, 15 – Squats

3rd Corner 20 – SSH, 15 – Squats, 10 – Merkins

Merkins were performed at a faster than normal pace in order to evade the crisp morning air.

4th Corner 20 – SSH, 15 – Squats, 10 – Merkins, 5 – Burpees

Unwind

1st Corner 20 – SSH, 15 – Squats, 10 – Merkins, 5 – Burpees

2nd Corner 15 – Squats, 10 – Merkins, 5 – Burpees

3rd Corner 10 – Merkins, 5 – Burpees

4th Corner 5 – Burpees

Mosey to Best Buy wall

Wall Sit

Run to Middle Island

AB/Arm combos

Evacuate to a new wall section, you guessed it, Cable Guy!

Repeat wall sit further down the wall

Mosey to COT

Another evacuation order was given and COT was moved about 40 feet from the usually designated area.

Many Prayers this morning both spoken and not.

Always an honor to lead and appreciate the opportunity Cable Guy.

Cornhole
Out

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The Hive 2018.01

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Happy New Year!

It was sub-teens this morning and by the forcast, not supposed to get above freezing today.  Even though this weather is slightly ridiculous, 5 men still posted to the Hive to find something hard to do, and get it out of the way early.

Warmup
SSH x30, Burpee x10 OYO
Mosey to the band practice lot for some yard markers.
Tricep Extension x20, Burpee x10

The Thang
AMRAP for points: front raises = 1 point, 40 yd dash and back = 6 points
I was around 56 points on this one…  Apparently, no one else could add at this point, so I win by default?  I think Geronimo was in the 60s which means he needed to bring out his 50lb KB.  AMIRIGHT?!
Flutter x20, FredMerc x20, Burpee x10
AMRAP for points: bent rows = 1 point, 40 yd dash and back = 6 points
I was at 70 points on the nose on this one, and I was last.  Peabody, Airborne, and Geronimo had me beat.  Sugarbug refuses to count over 32 apparently.
Flutter x20, FredMerc x20, Burpee x10
Split into two groups 40 yards apart: Fireman Carries with 2x 40lb KBs relay style till each man has three 40 yd carries
Squat Hold x12, 40 yard dash
Steven Curry with holds for 20 yards, 80 yard dash to the endzone.

Mosey back to COT.
THE HIVE IS AT HARRIS TEETER CONVERGENCE ON 160 AND SUTTON/PLEASANT NEXT WEEK (12/12).  Joe Davis is tomorrow so WEP is closed.  Read your newsletter for announcements.

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BB – Swamp Ruck – Miles and Smiles

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Here we go, new year, new workout.

Miles and Smiles

The six of us showed up with our Rucks ready to move it.  Grabbed a cement pipe, and a couple sand bags and got in a little under 3 miles.

Great times and great practice for all of our events coming up.

Glad to have Shakespeare joining us with his new shiny Ruck (yeah I’ll take care of that on Tuesday).  Nasa talked about old man farts coming from ahead of us, I’ll let you guess who the supplier was.  And good times.

If you are new to rucking and want an intro come on out.  Post up and let us know and we can source a ruck for you to borrow.  If you are a expert Rucker come out and log some miles and have a great time with us.

COME OUT TUESDAY TO GC

Rad

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The few the proud on New Years Day @ Armory

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The temperatures were low and the wind was whipping but three men sharpened each other through the adversity.  It was an honor to post with Assassin and Trucker to sharpen each other on our goals and perspective as we approach the new year.
The THANG
Warm up lap
– stop 1 – SSH, Mountain Climbers
– stop 2 – seal jacks, Imperial Walkers
Circuit (push plate down and back)
– Curls
– shoulder press
– tricep extensions
– squats
Wall work part 1
 – Wall sits with a variety of uses of the kettle bell
Wall work part two on the knee high wall (15, 10)
– step ups
– Derkins
– skull crushers
Circuit parking lot
– lunge pass through
– Halos
– Around the world
Mary
Great way to start the year!
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Ruck Tuesday at Golden Corral

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We rucked. It was a real hoot. Here’s what we did:

We loaded up “The Worm” on our shoulders, which for the uninitiated is a 4-section (in this case 3 since there were only 3 of us) beast with 4 short logs connected by chains. It’s no fun after the first mile or so.

Speed rucked down 160 to The DOggy Depot, or whatever that thing is called near Bruster’s, and then we did the following:

100 curls
50 squats
25 OH Press
0 Burpees
25 Triceps Extensions
50 Flutter Press
100 Upright Rows

Speed Ruck back under weight.

We had a few minutes when we got back, so Rad says, “Wanna do some sandbag tosses?” If Rad ever says this to you, the answer is “no”. You’re welcome for that little tidbit. He pulled out a 40, 60, and 80 (more like 90) and we proceeded to rotate through pressing them and throwing them as far as we could. ChaChing absolutely MANHANDLED those things. It was stupid. My arms still hurt two days later.

After that, we joined the BootCampers for COT.

It was a good time. That’s all I have to say about that.

Helmet, out.

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Frosty Footloose

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11 PAX gathered in about 18 frosty degrees at Footloose.  The most important thing is that they showed up!!!  That is the first step – show up!  Great job.

The work:

A brief disclaimer followed by Windmills and SSHs with a mosey to a church parking lot.  YHC has no idea which church it was as there are about three or four within rock throwing distance.

The main work was centered on a triangle – enough of the four corners – we went with the triangle symbolized by the triangle of pain, the Illuminati or the Taco Bell Stacker.

Three stations, with three rounds at each station with legs, abs and upper body.  After each rotation the PAX ran up and down the church stairs.  On round followed by a brief moleskin and then rinse and repeat.

With time still permitting and the temp only dropping the PAX serpentined the stairs followed by 50 calf raises.  With still more glorious time remaining,  we Indian ran to downtown FM and back to our COT.

We prayed for Squeaky’s daughter as well as Reece and Maggie – Mr. Clean’s 2.0s.

 

The moleskin:

When I was in college one of my room mates uncles was a priest.  Often, on Sunday, he would call and if we answered (no cell phones in 1981) he would ask whoever answered if we had been to Mass.  When I said no, he asked why.  Why?  Because, I said, I got nothing out of it.

Well, he said, it isn’t about you.  It is about you supporting the others are that are there.  By your mere presence you may mean something to someone.  And . . . maybe, you will benefit.

It is the same with posting in  the gloom – we are there to support each other.  To lend encouragement, a hand when someone is down, to offer advice (its free so its worth what you paid) and to just be there.

 

That’s all – Twister out.

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