Category: The Armory

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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Slinging Cannonballs in the Armory

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PAX were advised that this would not be an “ease into the week” workout.

After warmup, we did a quick skill demonstration on Kettlebell swings and cleans. Reviews were mixed.

We then took a walk all the way around the parking lot with our kettlebells.

 

Thang 1: Dora

Partner up and do the following: 100 cleans, 150 chest presses, 200 swings, 150 curls, 100 squats. 1 partner walks to the sidewalk and back while the other chips away at the reps.

 

Thang 2: 4 corners, no dropping the bell

corner 1: the dumpster – deadlifts

corner 2: the funeral home – overhead presses

corner 3: the hearse – tricep extensions

corner 4: COT. When we arrived, Band camp asked if we can put our kettlebells down yet. I acknowledged his suffering, and told the PAX they would have to put their bells down… because the last corner was manmakers.

Some quick Mary to finish the time, and off to take on the week.

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Heavy dice

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After a warmup of low slow squats, merkins, SSH, and swings, we took a quick mosey around the parking lot.

Uhaul eventually showed up and joined us, along with his playlist of “things that kinda sound like Metallica”.

Today, we let the dice decide our reps as we worked through a pre-determined list of pain. PAX took turns rolling 2 dice and we just did that number of reps. I had promised in Slack that today would be for heavy bells and low reps, which mostly held true. If any PAX rolled doubles, we added 5 burpees to the lineup.

The movement list is as follows:

Swings

Goblet squats

Deadlifts

Hammer Curls

Overhead press

Scull crushers/tricep extensions

Lawn mower pulls

Single leg deadlifts

Cleans

high pulls

Chest Presses

Snatches

Mozey

 

After 2 rounds through the rotation, a very suspicious truck pulled into the parking lot. “That can’t possibly be Tesh!” the group cried. We readied our kettlebells as our only defense against the intruder. Heartbeats quickened, palms sweated, pupils dialated, and we fixed our gaze upon the magnificence that was… Tesh.

Not nearly enough light ribbing later, Tesh joined us.

We accomplished 2 more rounds with his highness, and the burpees kept flowing – finally giving way to some Mary at the end of the workout followed by COT.

Solid crew this morning.

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Niece and Knees

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2 Pax showed post-Super Bowl (Rams defeated the Bengals). Destiny was on the Q-roster, but not present. Hopefully he just had too many wings watching the game. Miss getting to see that HIM in the gloom.

After some mumble chatter about going back home, we warmed up literally and figuratively.
– IW
– HW
– Windmill
– Shoulder Taps
– HUMANE BURPEE (15 swings, 5 merkins, 5 goblet squats, 15 swings, 4 merkins, 4 goblet squats, etc.)

Then we ran through some sequences. Among the work was:
Swings (one hand & two hand)
High Pulls
Plank Rows
Curls
Clean & Press
Push Press
Tricep Extension
Flutters
Chest Press
Burpee Snatch
Snatch

About 15 min in, Smokey and Sugarbug drove up in the coordinating Jeeps. Good thing we stayed with the workout initially. I hate to leave another guy hanging in the gloom.

Once our number was 4, we started rotating the who called exercises.

NMM:
Don’t quit. It ain’t over, ’till we say it’s over.

Prayers for:
Shatner’s Niece
Shatner’s Knees
Liquidate’s little girl undergoing surgery in Boston

—
Band Camp dismissed

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F3 The Fort – Adopt a Highway (#2)

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****March 5th 2022- 7:45am – 8:00am****

Men,

We have officially signed up for the Adopt-A-Highway Litter pick-up program.  Our adopted Highway is US21 from Peachstand south to Sutton Rd. (2 miles). We will have a sign installed to promote this section of the highway.  We are encouraged to complete 4 pick-ups a year (once a quarter).  All supplies will be provided.  All we need to do is show up.  The SC DOT will come out and pick up our bags along the route after completion.

**Our NEXT Clean-up date is tentatively scheduled for March 5th. (start time )  7:45 am – 8:00am**. There is no time expectation for participation.  Stay as long as needed or head out early.  Modify as needed. Plan for 2 hours if you complete the 1-mile loop.  We split up into two groups last time and met at the halfway point.

We will begin at the Peachstand (rear of the building) and coordinate.  I have 30 vests and all supplies.

Fogerty will be the main contact for this event over the next two years.

Here are some of the logistics:

• Make sure your group knows that in case of bad weather the cleanup will be postponed. Litter collection should never be done in the dark or in bad weather.
• Notify local news media who may have an interest in publicizing your group’s activities. • Remind your group of the appropriate clothing. Long pants and long-sleeved shirts and sturdy shoes help avoid scratches and irritation from poisonous plants. Light or brightly colored clothing will make them easily visible to passing traffic.
• Be sure you have all the materials and supplies you’ll need beforehand, including first aid kits.
• Check with members of your group to be aware of any allergies that might be important (such as bee-stings, etc).
• Work out a plan for what you will do in the event of an emergency. Find out what the quickest route to the hospital is.
• Park vehicles at both ends of the adopted section.

• Volunteers must be at least 13 years old to participate in Adopt-A-Highway cleanups. Children under the age of 18 must be accompanied by an adult on all Adopt-A-Highway cleanups.

The state does provide adopt-a-highway orange and blue bags.  Orange bags are for trash and blue bags are for recyclables if you want to recycle.  Your group is also provided with orange safety vests.   We do require four pickups every year, usually once every quarter.  All that is needed to be done after trash is picked up is to call or email me and I will send one of our crews to pick up the bags.

It is volunteers like you who are going to make a difference by speaking up and doing what they can to help their community.  Please let me know If you have any questions, I will be glad to assist you.

Thank you,

Sherry J. Johnson
Administrative Specialist/
Adopt-A-Highway Coordinator
SC Department of Transportation
803-327-6186 O I 803-327-6184 F
JohnsonSJ@scdot.org

District Four Maintenance
338 Robertson Road West
Rock Hill, SC 29730

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1st Annual The Fort Weight Loss Challenge

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The weight-loss challenge for 2022 has been established to create some focus on the Queen.  The goal is fellowship, accountability, support, discipline, and a little motivation.  Pax will depart on a 90-day journey beginning January 3rd, 2022, and ending on approximately April 2nd or 3rd.

There will be a buy-in and payouts to the top 3 places – determined by “percentage of weight loss”.   Uhaul has agreed to be the holder of the buy-in with a tracking spreadsheet created for each pax to help monitor their progress.  Good Luck Pax!

T-Claps to Uhaul for assisting with this endeavor!

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Operation Love

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Team here is all the information for the soon and coming Operational Love event.

Attached you will find
1. The Turkey Sign Up sheet
2. The Facebook Post
3. The Volunteer sign up sheet
4. Vemo donation tag

Our goal is to deliver 40 senior families In the Paradise community a great Turkey with all the trimmings and 20 other families in need as well in our area.

If you can we ask for the Turkeys to be delivered on 22nd, but you can contact me if you need to make other arrangements. 262-676-9829

update I have got a place now that can hold 50 Turkeys.  So if you can buy sooner than later that would be awesome!

I can take them twice next week , Tuesday the 16th and Thursday the 18th after 5 pm.
We truly appreciate your support and if you have any questions please contact me .
Thank you for all your support!

Ron ( Seamstress)


https://m.signupgenius.com/#!/showSignUp/30e054aa8a723a3ff2-turkey

https://www.facebook.com/829918257211992/posts/1697778303759312/?d=n

https://m.signupgenius.com/#!/showSignUp/10C0F4BAFAE22A1F9CE9-operation

file:///var/mobile/Library/SMS/Attachments/33/03/BCC8342B-A53C-40BC-9408-7703907C7F4A/IMG_3500.PNG



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Naked….and Afraid VQ warmup! Then up and down and sit in a circle…easy stuff

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Oh my special backblast, how I’ve missed you.  You are now my motivation for at least the next 2 months to write you after workouts (and I will not commit to the scrutiny of “within 24 hours” some of these monster writers make happen).  Need to build some habits here so next 2 months I know I’m on some calendars to Q so lookout (and hold me accountable anyone who may be reading this).

This morning started out with a Naked and Afraid warmup (which now duet o waiting too long to write anything up), the details are a bit fuzzy.  See kids, this is what happens when you wait TOO long.  I do recall some SSH, merkins, squats, and some windmills…I think.  AAR was given (3 things he did well, 3 things to work on next time).  AAR = After Action Review

For the first time doing a warm-up, I think this boy has something.  You know what else Naked and Afraid did – he asked some questions about what a full Q would look like, what to prepare for, how to prepare for it, how to make sure it’s long enough.  And you know what, we had answers for him so he could be more successful next time.  I little quote from QSource:

The LDP (Leadership Development Process) has four steps: schooling, apprenticeship, opportunity and failure.

These 4 steps were exercised today.

Next up was YHC for the main KB event.  Here’s what we did, and we didn’t take breaks.

  • Shoulder Press
  • Swings
  • Shoulder Shrugs
  • Triceps extensions
  • Curls
  • Chest Press
  • Lawn Mower
  • Good mornings
  • Squat
  • Lunge pass through
  • Calf raise
  • Flutters
  • Circle of fun (more on this)

For the shoulder press down to Lunges, we started with 10 reps and then increased by 5 up to 20, and for Calf raise and flutters we started with 10 and increased by 10s up to 30.  We did the full circuit at 10s, did the “circle of fun”, then went to 15 (or 20s), and so on.  After we got to 20 (or 30s), we came back down for round 4.

Circle of fun = we sat in a circle with our feet in the middle and passed each of our bells around clockwise until your bell returned to you, then we went counterclockwise until your bell returned.  And for the record, there are some monster bells of 45lbs and up in this group – ouch!

Wrapped up with COT (prayers and praises which again, sadly I don’t remember…fail again).

Thanks for the opportunity Shatner and keep getting after it Naked and Afraid!!

Shady

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