Don’t Call it a Comeback

2022-09-26Leave a comment

QIC: Pusher
When: 2022-09-26
Pax: Backdraft, Band Camp, Battle Bot, Bonsai, Dojo, Esso, Jekyll, JWOW, Maximus, Pusher, Router, Tesh, Trucker, Uhaul, Vuvuzela
Posted In: The Armory

14 HIMs gathered with YHC on this cool morning at the Armory to celebrate a return to a KB workout for me. Some came to celebrate, some came to ridicule and some were just curious. Nonetheless, I was prepared with a Weinke and ready to get after it and get better.

The Thang

Uhaul started the music with a request for 80’s rap. Some glorious songs were played. Thanks Uhaul!

Mosey to the other side of the parking lot

COP

SSH x 20
MNC x 10
IW x 10
Hillbillies x 10
Mtn climbers x 10
Windmills x 10
Mixed in Burpee ladder to 5 throughout

Mosey back to the KBs and Partner up

Tabata workout for 1 minute

Partner 1 does exercise while Partner 2 rests then switch

Round 1
KB swings/Military Press
Goblet squats/Lunge w Exchange
Merkins/Bench press
SSH/SSH
Take a lap

Round 2
Switch exercises
Take a lap

Round 3
Curls/Triceps
Bent over rows/CDD
Jump squats/bombjacks
Mtn Climbers/Plank jacks
Take a lap

Round 4
Switch exercises

Round 5
Redo Round 1 since YHC messed it up

1 minute of Mary

YHC got off to a slow start with the Q and added 30 seconds to the Tabata to ensure each Pax got 3 rounds. Will do better next time

Moleskin
– Prayers for Dave and Marianne from Jwow
– Anniversaries this week for Dojo and Maximus
-Patience for Bonsai dealing with teen girls
-Respectable birthday for Santini
– Praise for Emma back at dance

Shoutouts
– Jwow gave me a KB. Thanks buddy!
– Dojo is someone who is accelerating. Keep up the great work!

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“….how many reps did you say???”

2022-09-19Leave a comment

QIC: Happy Hour
When: 2022-09-19
Pax: 3D, Band Camp, Cheddah, Cohiba, Gekko, Happy Hour, Hardwood, JWOW, LookOut, Maximus, Mr Clean, Peabody, training_wheels, Triple Lindy, Uhaul
Posted In: The Armory

WARMUP: Mosey, Windmill, Plank, Merkins, Tricep stretches
THE THANG:

8 Pain Stations w parking lot lap in between.

Station #1 – Shoulders
15 Single Arm upright row
15 Single Arm shoulder press
15 Halo

Station # 2 – Biceps
15 Single Arm bicep curl
20 two hand bicep curl
15 two hand upright curl

Station #3 – Chest
15 single arm chest press
20 close grip Push-up on KB
15 chest press

Station #4 – Triceps (the crowd favorite)
15 skull 💀 crushers
15 tricep kickback
15 over head tricep extension

Station #5 – Legs
15 Goblet squat
15 dead lift
15 calf raise

Station #6 – Core
15 KB Swings
30 single count plank pull through
20 double count flutter press

Station #7 – Shoulders
15 Single Arm upright row
15 Single Arm shoulder press
15 Halo

Station # 8 – Biceps
15 Single Arm bicep curl
20 two hand bicep curl
15 two hand upright curl

MARY: Ab – 25 LBC, 20 flutter w KB hold
ANNOUNCEMENTS: sign up for BBQ 🍗 ahead of time, 10 year celebration at the Print Shop had over 120 show WOW!
COT: Thanks for opportunity to lead today!

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Swing it like it’s hot

2022-09-12Leave a comment

QIC: Bitcoin
When: 2022-09-12
Pax: Assassin, B.O.B., Battle Bot, Beaker, Bitcoin, Bonsai, Mark Nestel, Peabody, Quack Attack, Sasquatch, Spinner (Derrick Dominey), SugarBug, Tesh, training_wheels, Uhaul
Posted In: The Armory

WARMUP:
Mosey
Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers

THE THANG:
Curls x2 sets
Triceps x2 sets
Run
Plank

Kettlebell Touch x2 sets
Deadlift x2 sets
Manmakers
Run
Plank

Squats x2 sets
Swings x2 sets
Lawnmower Pull (Right & Left) x2 sets each
Manmakers
Run
Plank

Chest Press
LBCs
Run
Manmakers
Plank

Around the Body
Around the Leg – Number 8
Run
Plank

MARY:
Freddie Mercury
Protractor
Elbow Plank

ANNOUNCEMENTS: Upcoming activities reminders also in newsletter

COT: Prayers for health for family and friends dealing with medical issues.

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Armory-ish

2022-09-05Leave a comment

QIC: Tesh, Peabody, UHaul
When: 2022-09-05
Pax: Peabody, Tesh, Uhaul
Posted In: The Armory

WARMUP: Peabody did some stuff
THE THANG: Peabody did some stuff. UHaul did some stuff. Tesh did some stuff
ANNOUNCEMENTS: “Let’s go to Starbucks at Baxter.”

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Bell repeats

2022-08-29Leave a comment

QIC: Mainframe
When: 2022-08-29
Pax: Anchorman, B.O.B., Backdraft, Battle Bot, Beaker, Cheddah, F3DaVinci, JWOW, Mainframe, Mark Nestel, NakedAndAfraid, Quack Attack, Sasquatch, SkateOrDie, Spinner (Derrick Dominey), Tesh
Posted In: The Armory

WARMUP: Mosey for a short lap then circle up for SSHs, Windmills, Low slow squats, Merkins, and Hillbilly Walkers.
THE THANG: I’m a big fan of simple yet difficult. So I stole some things from rucking and repurposed them.
First thing was 15 min AMRAP of the following 3 things:
15-High pulls, 15-Swings, and 15-Overhead squats.
Not going to lie, I thought we were close to time and then looked at watch and it said 7 minutes. Finished up then moved over to far parking lot.
Buy-in=4 line suicide with 5 bombjacks at each line
8 rounds of the following:
5 Burpees
8 Curls
8 Triceps
8 Mountain Climbers
8 Merkins w/bell pull thru
We got through about 5 rounds before time was running short. So finished up with run across lot for 10 bombjacks then grab the bells and head back to COT.
Finished with 10 bell overhead big boys and 10 flutters.

I definitely don’t do kettlebell workouts enough. I need to do a better job of working it into my rotation. I also need to be better prepared. I thought Uhual would bring some music but he didn’t show this morning. So the PAX made up for it in mumblechatter. I appreciate all the PAX coming out this morning and Battle-bot for the Q opportunity.

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Wake Up, ISI DORA!

2022-08-22Leave a comment

QIC: Kermit
When: 2022-08-22
Pax: Battle Bot, Bonsai, Cheddah, F3DaVinci, JWOW, Kermit, N/a, NakedAndAfraid, Peabody, River Rat, Shatner, SugarBug, Trucker
Posted In: The Armory

WARMUP:

20 SSH IC
14 LSS IC
10 Windmills IC
15 MNC IC

Farmers carry to center parking lot

THE THANG:
PAX partnered up, ideally based on ability or kettle bell weight to help promote a ISI DORA. PAX would complete exercises while the their partners performed a movement across the parking lot. After each completed the exercises, they would share their rep count and the delta would determine the number of reps the winner/loser would perform of an easier/harder exercise.

Round 1: NUR
– [ ] Goblet Squat
– [ ] Skull crusher
– [ ] Lunges
Winner – Plank
Loser – American Hammers

Round 2: Sprints
– [ ] KB Swings
– [ ] Curls
– [ ] Halos
Winner – LBCs
Loser – Flutter with press

Round 3: Bear Crawl
– [ ] Snatch
– [ ] Merkins
– [ ] Upright Row
Winner – Al Gore
Loser – Man Makers
**this round was tough**

Round 4: Power Skips
– [ ] Bent over row
– [ ] OH Press
– [ ] Tricep Extension
Winner – Hello Dolly
Loser – Hello Dolly w/ press

MARY:
10 Flutters IC
10 Windshield Wipers IC
10 American Hammers IC

ANNOUNCEMENTS:
The JOC is hosting Rock Hills version of AKA Wednesday, great way to support and get to know our regional neighbors to the south.

Convergence coming up at NaFo I n Labor Day.

COT:
As we start the week, be mindful of all we have to be thankful for. Everything else stays in COT.

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Ancient History

2022-08-19Leave a comment

QIC: Esso
When: 2022-08-08
Pax: Airborne, Battle Bot, Beaker, Cheddah, Dojo, Esso, F3DaVinci, Spinner (Derrick Dominey), Sprocket, SugarBug, Wegmans
Posted In: The Armory

Who knows? This is Band Camp submitting a backblast for Esso (because 4 minutes was too much time for the man to spend….?)

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Happy Independence Day India

2022-08-15Leave a comment

QIC: Battle Bot
When: 2022-08-15
Pax: Band Camp, Battle Bot, Bonsai, Cohiba, F3DaVinci, Gekko, NakedAndAfraid, Spinner (Derrick Dominey), Sugar Daddy, Uhaul
Posted In: The Armory

WARMUP:
SSH
Windmills
Merkins
Peter Parkers

THE THANG:
Farmer’s carry to big parking lot

In celebration of India’s Independence 75 years ago today, we started things off with 75 kettlebell swings

Split into 2 groups:
Lighter bells – 30lb and under
heavier bells – over 30 lbs

1 minute each exercise
Heavy bells:
Squats
Deadlifts
Chest Presses
Lawnmower pulls
Swings

Light bells:
Curls
Tricep Extensions
Shoulder presses
Clave Raises
High Pulls

Farmer’s carry around the parking lot. Drop your bell, and switch groups.

2 full rounds of this, then between rounds 2 and 3, we added 1 minute of LBCs and 5 man makers to each lineup.

MARY:
Bonsai called for Merkins, then we held the bottom until time was up

COT:
Prayers for the first day of school today in the Fort. Prayers for teachers, parents, students.
Praise for DaVinci’s step father

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Dust in the Wind? No!

2022-08-01Leave a comment

QIC: Double D
When: 2022-08-01
Pax: Beaker, Cakeboss, Cheddah, Double D, f3anchorman, F3DaVinci, Gekko, Happy Hour, JWOW, Shatner, Spinner (Derrick Dominey), Sugar Daddy, Uhaul, Uncle Sam
Posted In: The Armory

WARMUP: SSH, Mtn climber, Peter Parker, Parker peter

THE THANG:
Triple Bs day — bells, bricks and blocks

Bells:
10 Swings (round 1)
10 Goblet squat (round 1)
10 Lawn mower pull each side (round 2)
20 Tricep extension (round 2)

Bricks (1 pair per pax):
20 Moroccan night clubs
20 Punches
20 Overhead claps
20 Bent over flies

Blocks (1 per pax):
20 Derkins
20 Irkins
20 Overhead press
10 Man makers (blockees)

Half of group runs to each pile, completes first exercise, runs back to bells and completes 2 exercises, runs to opposite pile, returns to bells to complete sa.e 2 exercises.

Group made it through almost two full rounds.

MARY: American Hammer, Flutter

ANNOUNCEMENTS: Final Countdown coming 9/10, 10 yr convergence 9/17 am, 10 yr party 9/17 pm, The Bubble 8/4, Pints & Padres Tue pm at Amor Artis.

COT: Battle Bot was missed today. Hopefully we moved enough heavy stuff and listened to enough UHaul ear candy and mumblechatter to meet our Site Q’s standards. Get well!

Reports of Barry Manilow posting proved to be false unfortunately.

Special guest visitor posted today — Uncle Sam, fresh back from Colombia on his way to Virginia for 12+ most of education and inspiration before returning back to Colombia to continue his life’s work in his home country. great to have you in the Gloom with us and to hear your stories of Picking up the Six. Keep up your HIM efforts and example! Praise and prayers for you!

Prior Site Q Shatner was back in the Gloom today after many weeks DR. welcome back!

DaVinci proved he can throw shade with the best of the pax, dropping some darkness with a smile on Cake Boss. Watch out DOAH, he’s coming for you next!

Thanks to Battle Bot for the Q invite, my first at a gear AO. Sometimes we all need the push toward something new and different. As I persevere through a long, hot, sometimes mundane summer that at times feels like Ecclesiastes and Kansas “Dust in the Wind” this morning’s experience with the pax including dialog before, during and after gave me a real jump start to the week. Thank you!

This thing we call The Fort is special. It’s impact is actually global, as we heard this am from Uncel Sam. And it only continues if you post tomorrow. #keep posting #noOYO

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The Smokin 90s

2022-07-18Leave a comment

QIC: Cohiba
When: 2022-07-18
Pax: B.O.B., Cheddah, Cohiba, F3DaVinci, Happy Hour, JWOW, Punch List, Spinner (Derrick Dominey), Tesh, Uhaul
Posted In: The Armory

WARMUP: Mosey, SSH, Windmills, Morrocon NC, Merkins, Hillbilly Walkers, Overhead Claps, Calf Raises, Cherry Pickers
THE THANG: While hearing to 90s Hip-hop; Each exercise was for 1 minute and 30 second rest, Round 1: Swing, Single-Arm Overhead Press, Sumo Squat, Single-Arm Row, Chest Press, Round 2: Deadlift, Clean & Press, Halo, Reverse Lunge, Thruster, Round 3: Goblet Squats, Snatch, Tricep Extension, Burpees, Mountain Climbers; Ran a short mosey between rounds
MARY: Flutters, American Hammers, Bicep Curls, and SSH
ANNOUNCEMENTS: 2nd F Lunch Sites, T-Shirt Deadlines, 9-6-3 Relay Race
COT: Punchlist’s M, Uhaul’s nephew and sister in law, and Happy Hour’s friend Joe

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F3 The Fort

Category: The Armory

Don’t Call it a Comeback

“….how many reps did you say???”

Swing it like it’s hot

Armory-ish

Bell repeats

Wake Up, ISI DORA!

Ancient History

Happy Independence Day India

Dust in the Wind? No!

The Smokin 90s