Category: The Armory

3 man weave

Leave a comment

WARMUP: SSH, Hillbillies, Imperials, Round the world (with bell), halos. Carry to workout point, mosey loop
THE THANG:
25 Swings
25 Curls
25 Overhead Press
3 Rounds
Mosey Loop

10 cleans (5R,5L)
10 one arm press (5R,5L)
10 clean, squat, press (5R,5L)
10 snatches (5R,5L)
3 Rounds
Mosey Loop

20 pull throughs
20 merkins on bell (10R,10L)
5 Manmakers
3 Rounds
Return to COT
MARY: Nope
ANNOUNCEMENTS:
COT: Great mumble-chatter with these 2 guys this morning. Who you surround yourself with matters.

TClap |
0

300+ reps

Leave a comment

WARMUP: mobility and the norms
THE THANG: 50 KB swings, 40 goblet squats, 30 gorilla rows, 20 snatches, 10 clean and press, 10 thrusters, 20 high pulls, 30 reverse lunge, 40 merkins (hand on bell), 50 swings
15,10,8- swing, overhead press, goblet squats, rows r/l.
MARY: alternating around the world, oblique bends, chest press
ANNOUNCEMENTS: CRI out training, newsletter
COT: prayers and praises

TClap |
0

3 exercises on repeat

Leave a comment

WARMUP: SSH, LSS, IW, Overhead Claps

THE THANG:
10 hang cleans, 10 shoulder press, 10 squats, 1 lap.
x6

100 KB swings
150 Renegade rows (75 each arm)
200 LBCs
Run a lap after completing each workout

Finished up with an arm burner
10 curls and 10 skull crushers on repeat till 600

MARY: Had a little lamb whose fleece was white as snow.

ANNOUNCEMENTS: newsletter
COT:

TClap |
0

Sweaty Monday

Leave a comment

WARMUP: briefly
THE THANG:
Double 11s (22s?)

  1. upright row/ tricep ext

Suitcase carry to other side

  1. Clean/front rack squat

E2MOM

  1. 10 swings
  2. 10 alt upright pull
  3. 10 goblet squat
  4. 10 merkins

Buddy curls, start with 1 rep up to 10 then back down. Do burpees until the 6 finishes

MARY: big boys!
ANNOUNCEMENTS:
COT:

TClap |
0

AMRAP Bash

Leave a comment


WARMUP: SSH, MOROCCAN NIGHT CLUB, WINDMILL, STRAWBERRY, MERKINS.
THE THANG: KETTLEBELL AMRAP. SQUATS KETTLEBELL SWINGS, STEP UP'S, CURLS, MERKINS, OVER HEAD PRESS, FLUTTERS, SIMBA'S, LBC'S WITH BELL đź”” , BURPEE'S, PLANK JACKS, SSH
MARY: YES CORE WORK AND ENDED WITH A PLANK FOR 1/2 MINUTE
ANNOUNCEMENTS: YES
COT: ENDED WITH PRAYER OVER FAMILY AND MARRIAGES.

TClap |
0

Swings n things

Leave a comment

Warm Up
Suitcase carry to lot
AMRAP
Lower body
Squats
Swings
Reverse Lunge
Upper Body
Curls
Merkins
OH Press
Core
Plank pull through
Around the world
Flutters
Conditioning
Burpees
Mountain Climbers
SSH

Running in between

TClap |
0

Bell Bonanza

Leave a comment

Warmup and two dog dumps and we were off.

Over to the parking lot for murder bunnies and swings/squats. Next was lunges with overhead press/curls.

On to the wall for dips, Bulgarian Band Camp split squats, and irkins.

Back to COT for some stretching and body destroyers.

Jwow

TClap |
0

(Parking) Lot of Pain

Leave a comment

WARMUP: BAL (big-ass lap) around the parking lot; back to the flag for a few warmup exercises. SSH, windmills, low slow squats, imperial walkers, hillbillies, plank (down dog, up dog, mtn climbers)
THE THANG: 10 exercises, each in its own parking space. Pax could pick their poison to start. After each exercise, take a clockwise lap around the farthest island then proceed to the next parking spot.

  1. Halos (10 each direction)
  2. Thrusters (x20)
  3. Curls (x20)
  4. Lawnmowers (10 each side)
  5. Upright Rows (x20)
  6. KB Merkins (10 each side)
  7. Flutters w KB Press (10 d.c.)
  8. Goblet Squats (x20)
  9. KB Swings (x20)
  10. BELLBCs (x15)

MARY: box cutters, LBCs, leg lifts
ANNOUNCEMENTS: read your newsletter
COT: health, marriages, end of world conflict; a reminder that we cannot hold ourselves accountable because our minds will always give us an out or “quit on us”. Find an accountability partner. A pace car. Someone to help you with guardrails.

TClap |
0

Decisions

Leave a comment

Five guys (including FNG “Trash Panda”) put in 45 minutes of work this morning. YHC joined them for the last 34. Here’s what we did.

The Thang

  • 10 Goblet Squats
  • 10 Curls
  • 10 Calf Raises
  • 10 American Hammers
  • 10 Skull Crushers
  • 10 Flutters with a Press
  • 10 Pull Throughs
  • 10 KB Swings
  • 10 Walking Lunges
  • 10 John Deeres
  • 10 Simbas
  • 10 Manmakers
  • Short Mosey
  • Repeat with 15 reps, then 20, then 5

NMM
Every day presents different challenges. Will you rise or fall? What decisions will you make?

I woke up this morning at 5:07. The workout I was supposed to lead started at 5:15. I live 8 minutes from the AO. I had a decision to make: hurry out the door or pass my responsibilities to someone else. But Maximus reminded us this morning that society wants to push us to the sidelines. They say we shouldn’t get involved – let someone else take charge. But that’s not our calling. Our mission is to invigorate male community leadership and I can’t do that from my bed. So I did what I was supposed to do, albeit in was 11 minutes late. Late is better than never.

Thank you Bam Bam for taking charge in my absence. I owe you 11 minutes.

Aye!
Italian Job

TClap |
0