Category: The Armory

15 pounder

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WARMUP: Did some stretching and had a nice Indian run

THE THANG:
Did some time at the small wall/firepit with various sets of muscle exciters. Got in lots of kettlebell swings, lawnmower pulls and laps in between.

KB Swings
Lawnmower pulls
Triceps extensions
Halo circles
Hillbilly walkers w bell

-Lap-

Squats
LBC w bell
Deadlifts
KB Swings

-Lap-

KB Swings
Tricept extensions
Around the World

-Lap-

Lawmower pulls
Clean press
Halo circles
KB swings

-Lap-

Squats
LBC’s
Around the world
Shoulder presses

-Lap-

Lawnmower pulls
Tricept extensions
Deadlifts
Clean press

-Lap-

Then, pass the duitchie, where we all got to feel Tesh mammoth and Destiny’ 15 pounder.

COT: Mentioned a few things in the newsletter including FM Care Center lawn sign up, Pusher bringing back Q Source

Prayers for Destiny’s colleague with health issues, Band Camp’s church for VBS (for seeds to be planted) and for Pusher’s daughter Emma and surgery/recovery for torn ACL.

Good crew this morning. Lots of good mumble chatter. Missed Battle Bot…..Appreciate the opportunity to lead!

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1st and 10 with KB

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WARMUP: 20 SSH, 20 HBW, 20 MNC, 1 lap around the parking lot.
THE THANG:

Take bells to starting point in the parking lot.

Exercises.
10 yard mark
20 Tricep extensions
10 Kurpees
Run to the 100y cone and back
Longes
20y mark
18 Tricep extensions
9 Kurpees
Longes to the next cone
30y cone
16Tricep extensions
8 Kurpees
Longes to the next cone
40y mark
14 Tricep extensions
7 Kurpees

50y   12-6
60y   10-5
70y    8-4
80y    6-3
90y    4-2
100y   2-1

On the way back
10 yard mark
20 Curls
20 KB swings
Run to 100y mark and back no KB
Longes to the next cone w/KB
20 yard mark
18 Curls
18 KB swings
Run to 100y mark and back
Longes to the next cone
16 Curls
16 KB swings
Run to 100y mark and back
Longes to the next cone
14 curls
14 KB swings
Ran out of time, omaha to COT

MARY:
ANNOUNCEMENTS: 2nd activities, H&C
COT:prayers for patients, for Uhaul’s nephew going through cancer treatment, prayer for Vuvu’s son for quick recovery on his broken leg, prays for Uhaul’s 21st year anniversary.

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Murph Lite 2.0

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WARMUP: SSH, Around the world, figure 8, slight mosey up and down the parking lot

THE THANG:
10 clean jerks (5 each arm)
10 front raises (2 handed)
10 squats
Run to the end of the parking lot and back

Repeat X15

MARY: not there
ANNOUNCEMENTS: the Murph was today
COT: at the Murph

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Viking Metal forever 🤟🏻

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WARMUP: we did some COP and jogging back and forth
THE THANG: AMRAP with partner and chalk it was accountability and inspiring
MARY: N/A
ANNOUNCEMENTS: Read your newsletter
COT: perspective!!
Are you attacking the day or dreading the day?
Are you moving forward or looking back?
Abram…aka Abraham settling in bethel was halfway from AI (dump) and God’s eventual permanent place for him
We are halfway from our past and our permanent and eternal destination….are you looking forward?? Are you ready??
Get your mind and spirit right!

8 From there he moved to the hill country on the east of Bethel and pitched his tent, with Bethel on the west and Ai on the east. And there he built an altar to the Lord and called upon the name of the Lord.

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Simple – Gear, Burpees and Sprints at the Armory

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Typos quite possible…

Armory for the kickoff of the month of Gear/May:

PAX brought a few sand bags, a ruck, plate carrier and kettle bells ranging from 20lb-60lb. Tesh would’ve blushed.

Disclaimer but hey, push yourself.
Carry the coupons to the near end of the large parking lot.
Mosey lap around then circle up for some warm up things (garden variety).

10 Burpees and sprint to the other end of the lot
10 Burpees and sprint back, partnering up with a coupon of your choice (it pays to be fast)

25 Squat Thrusters
25 Curls
26 Merkins (1/2 & 1/2)

5 Burpees, run 1/2 way and run back (had to start watching the clock) to the coupon of your choosing…unless you had no other options.
25 Flutters
25 Freddy Mercury’s
25 X’s & O’s

5 Burpees, run 1/2 way and run back
25 LBC’s
25 American Hammers
26 Box Cutters

5 Burpees, run 1/2 way and run back
25 Bent Over Rows (slow cadence)
25 Overhead Press (slow cadence)
25 Chest Press (slow cadence)

10 Burpees, Run all the way down and run all the way back

Carry the coupons back for COT

Until next time.
Maximus

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I’m Back and Better Than Ever… Well, I’m Back at Least…

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Following my 2 year hiatus I have returned and apparently been showing up enough to be voluntold that my fans have been waiting for my return to the Q… That or they had an opening and needed it filled, I chose to believe the former…

We started with a brief warm-up with some SSH, windmill, imperial walkers and hillbilly walkers and then began with the inflation impacted “Suns Out, Guns Out” buy in… 30 curls and 30 triceps extensions.  Following that  we turned on my little app with our very friendly coach and and began a little HIIT set to Foo Fighters in honor of their lost drummer.  Each exercise consisted of 4 sets of 30 seconds on and 10 second rest.  Every 3 exercises were separated by a more cardio based movement done in 2 sets of 50 seconds on and 10 seconds off

-Dead Lift

-Goblet Squat

-Row

-SSH (50 sec x 2)

-Pull Through

-Triceps

-Lunge

-Mountain Climbers (50 sec x 2)

-Curl

-Calf Raises

-Flutters

-Swings (50 sec x 2)

Following these sets we returned to COT to buy out at 30 reps of curls and triceps extensions.

We had the honor of welcoming a new PAX member this morning.  Welcome Beaker.  It was great to meet you and hope to see you in the gloom soon

The we formed into COT with announcements and prayer requests

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Took Shatner out

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WARMUP: alla carte, probably yoga heavy
THE THANG:

Series of exercises with a mode of transportation in between. We moved through the short side of the parking lot.
10ish reps in each

Suitcase row
Over head press
Clean, squat
Side lunge
Bear crawl
Man maker
Waiter carry
Half Turkish getup
Bear craw
Side lunge and clean
Swing
Pull
Snatch
Thrust

It was hard. Finished strong with: Burpee Snatches

COT:

I broke Shatner. Love that guy, hope his back is better now that I’m writing this a solid 4 months later. Always an honor to lead.

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Sun’s Out Guns Out at The Armory

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Kept the guns locked away in the armory all winter? Time to bust them out with some upper body work. We are skipping leg day today and getting all the gainz upstairs. Today’s workout kicks off a Spring of Sun’s out guns out, where we will encourage Qs to focus on the upper body and do a buy in/buy out of hammer curls and tricep extensions just to drive the point home.

The Thang:

2 minutes each exercise followed by 1 minute of each exercise in round 2.

 

Biceps:

21s

Hammer Curls

 

Triceps:

Tricep extensions

scull crushers

 

lats:

Lawnmower pulls

Pullovers

 

Delts:

Overhead presses

Bat wings (with the provided light dumbbells)

 

Traps:

Shruggs

High Pulls

 

Chest:

Chest press (with the optional 60lb monster KB)

Derkins

 

Everyone got stronger today. Band Camp got the most out of his lower jaw exercising. Can you really own anything? Yes: you can own your GAINZ

 

Thanks to Shatner for handing off the shovel flag

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