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

TClap |

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

TClap |

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

TClap |

Diabeetus

2022-07-13Leave a comment

QIC: darkhelmet
When: 2022-07-11
Pax: 3D, Airborne, Barry Manilow, Battle Bot, Cheddah, Cohiba, darkhelmet, Dojo, f3anchorman, Funhouse, Kermit, Lies and Videotape (SLV), Maximus, NakedAndAfraid, Peabody, Punch List, Sex, Tesh, Triple Lindy, Uhaul
Posted In: The Armory

WARMUP: First, we warmed up.
THE THANG: Then we did a lot of kettlebell stuff and ran a little.
MOSTLY, we listened to what might have been the worst playlist ever conceived. From the marginally incestuous Osmonds, to the Killers, to what was probably the biggest surprise which was Wilford Freaking Brimley. The diabeetus commercial guy you say? Yes. Beloved actor who starred in the 1985 hit movie Cocoon? Yes. He’s a member of the Church of Jesus Christ of Latter-day Saints? Well, he was when he was alive, yes… but please tell me THAT isn’t the thing that you find most surprising. He has albums. Of music. Where he sings. Doesn’t that shake you a little more to your core? I mean… even just a little? And to add insult to injury (and trust me, his singing was injurious), there’s not a single freaking song on his album about DIABETES TESTING SUPPLIES. Seriously, lean into your strengths, Wilford. WTF? You know diabetes supplies like no other… and yet you choose to sing about someone’s silver-haired daddy…? I’m not sure what to think anymore… I’m not sure this world was meant for me…
MARY: Once again, girls aren’t allowed. Core Principle #2.
ANNOUNCEMENTS: Read your newsletter.
COT: Core Principle #5

TClap |

Slash’s Slam

2022-06-27Leave a comment

QIC: Jekyll
When: 2022-06-27
Pax: 3D, Airborne, B.O.B., Barry Manilow, Battle Bot, Cheddah, f3anchorman, Happy Hour, Jekyll, Peabody, Repeat, Shatner, Slash, Tesh
Posted In: The Armory

WARMUP: dynamic: exercise>Mosey>rinse/repeat

THE THANG: 4 Corners. Each corner had two exercises. Do exercise 1 run to middle for 3 burpees run back out to next corner. Complete rotation. Rinse/repeat with exercise 2. 10 reps each. Continue with 8 reps then 6 reps.
MARY: various all counted by Repeat

Armory is funny. How do you keep fresh what is essentially the same thing. Maybe that can be true for all workouts. T-Claps to those creative types that continue to push and find new wrinkles to keep pax engagement high. While four corners isn’t new, nor the exercises, hopefully the style and rep count kept it interesting.

Lots of #mumblechatter today. Mainly about the music selection (and the size of Repeats bell). We had two camps- I’ll just say the cut line was 45/older and 44/younger. The DJ spun the debut album of Cinderella. Hair band hierarchy. And while they may have sound all the same(to some), you knew every dang word. Lucky for 44 crowd- the entire record is only 35 minutes.

Lastly- there is no one like @slash. #Slam

ANNOUNCEMENTS:
Blood donation coming up mid July.
Final Countdown CSAUP this fall.

TClap |

Juneteenth 2022

2022-06-20Leave a comment

QIC: Band Camp
When: 2022-06-20
Pax: B.O.B., Band Camp, Barry Manilow, Cohiba, f3anchorman, Happy Hour, Peabody, Tesh, Uhaul
Posted In: The Armory

Warmup:
SSH x19
Windmill x6
Burpee In cadence x10
Swings x89 (89 years from 1776 to 1865)

Move to far parking lot
13th amendment (abolishing slavery)
1 manmaker
3 squat thrusters
13 rounds

14th amendment (birth-right citizenship, equal protection under the law, insurrectionists can’t hold office)
1 manmaker
4 snatches (2R, 2L)
14 rounds

15th amendment (right to vote guaranteed without regard to race)
1 manmaker
5 cleans
Only had time for 2 rounds

At COT
6 burpee snatches
19 merkins

The workout setup worked pretty well for some mumblechatter and discussion. Good to recognize the emancipation day when liberty and justice for ALL was made the law of the land.

TClap |

15 pounder

2022-06-13Leave a comment

QIC: Assassin
When: 2022-06-13
Pax: Assassin, B.O.B., Band Camp, Barry Manilow, Cakeboss, Cohiba, Dojo, f3anchorman, f3destiny, NakedAndAfraid, Tesh, Uhaul, White Lightning
Posted In: The Armory

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!

TClap |

1st and 10 with KB

2022-06-06Leave a comment

QIC: Vuvuzela
When: 2022-06-06
Pax: B.O.B., Barry Manilow, Battle Bot, Beaker, NakedAndAfraid, Slash, SugarBug, Uhaul, Vuvuzela
Posted In: The Armory

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.

TClap |

Murph Lite 2.0

2022-05-30Leave a comment

QIC: Beaker
When: 2022-05-30
Pax: Beaker, Trucker
Posted In: The Armory

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

TClap |

Viking Metal forever 🤟🏻

2022-05-23Leave a comment

QIC: cakeboss
When: 2022-05-23
Pax: Beaker, Bitcoin, Cakeboss, f3anchorman, Funhouse, Happy Hour, Jekyll, JWOW, Kermit, NakedAndAfraid, Slash, SugarBug
Posted In: The Armory

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.

TClap |

F3 The Fort

Category: The Armory

Happy Independence Day India

Dust in the Wind? No!

The Smokin 90s

Diabeetus

Slash’s Slam

Juneteenth 2022

15 pounder

1st and 10 with KB

Murph Lite 2.0

Viking Metal forever 🤟🏻