Category: The Armory

Sneaky fast

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WARMUP: mosey, ssh, cherry pickers, windmills, mtn climbers a bunch of shoulders
THE THANG: head to wall wall sits and merkins alternating sides. Alternating lunge walks to steps. Squats and overhead presses. Calf raises and big boy with a press. Lunge walk to benches on swings and dips, step ups and American hammers. Mosey and getting cot.
MARY:
ANNOUNCEMENTS: Saturday team challenge. Trash pick up, dam 2 dam
COT: mental health, marriages, kids back to school, family, addictions

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Sneaky fast

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WARMUP: mosey, ssh, cherry pickers, windmills, mtn climbers a bunch of shoulders
THE THANG: head to wall wall sits and merkins alternating sides. Alternating lunge walks to steps. Squats and overhead presses. Calf raises and big boy with a press. Lunge walk to benches on swings and dips, step ups and American hammers. Mosey and getting cot.
MARY:
ANNOUNCEMENTS: Saturday team challenge. Trash pick up, dam 2 dam
COT: mental health, marriages, kids back to school, family, addictions

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Sneaky fast

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WARMUP: mosey, ssh, cherry pickers, windmills, mtn climbers a bunch of shoulders
THE THANG: head to wall wall sits and merkins alternating sides. Alternating lunge walks to steps. Squats and overhead presses. Calf raises and big boy with a press. Lunge walk to benches on swings and dips, step ups and American hammers. Mosey and getting cot.
MARY:
ANNOUNCEMENTS: Saturday team challenge. Trash pick up, dam 2 dam
COT: mental health, marriages, kids back to school, family, addictions

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12 days of Kettlebells

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WARMUP:
Quick lap to help get bodies warm
SSH
Windmill
Maraca nightclub

THE THANG:
Grab our bells and went over to the circle in front of the church where we did 12 days of Christmas with a run to the end of the parking lot between each round

Day 1 – man maker
Day 2 – snatch (each side)
Day 3 – single leg deadlift (each leg)
Day 4 – Bulgarian split squat (each leg)
Day 5 – Curls (lower, upper, full – 5 each)
Day 6 – chest press
Day 7 – nut crushers
Day 8 – Tricep extension
Day 9 – squats
Day 10 – OH press
Day 11 – swings
Day 12 flutter with press

MARY: no time left, barely finished in time
ANNOUNCEMENTS:
COT:

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There’s A Tree Branch Right There

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WARMUP: SSH x20 (Cadence count), mosey around the parking lot

THE THANG:
Reverse Jack Web (10:40, 9:36, 8:32, etc.) Man Makers; Rows. With a farmer’s carry between two exercises.

Wrapped up with some 11’s.
KB Swings: squat thrusters

MARY:
ANNOUNCEMENTS: Pre-Convergence Convergence, Clave Boss, SL service.
COT:

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KB-Out the Thanksgiving Cobwebs

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WARMUP: 20xSSH, 10xIW, 10xHBW, 10xMNC, 20xSSH

THE THANG: A melody of Jack Webb‘s to shake the cobwebs off from Thanksgiving. Webb were done with counts building from 1-10, at a 1:4 Ratio.

1. ManMakers 1:4 MurderBunnies
2. Thrusters 1:4 KB Swings
3. Curls 1:4 KB Flutters
4. Goblet Squats 1:4 KB Calf Raises

PAX pointed out it was 0600 as we were around ‘8’ into the last Webb, thankfully we were already at COT!

MARY: None

ANNOUNCEMENTS: Read your newsletter. Golf Tourney still has lots of spots available, Christmas party coming up (at Airborne’s), and lots of other excitement throughout The Fort!

COT: Praises & prayers.

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Monday Mini-Set Maddness

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WARMUP: 20xSSH, 10xIW, 10xMNC, 10xHBW, Walk to front entrance of FHC w/KB raised overhead.

THE THANG: Sets of 3 Exercises. Brief pause between sets. All sets done at each station. Rep count changes at each station. Core exercises done w/bell chest presses.

OH Tri Extensions / Curls / Squat Thrusters
Flutters / Box Cutters / Hello Dolly’s
LBC’s / Am Hammers / Freddie Mercury’s
Bent Over Rows (ea arm) / OH Press (ea arm) / Swings

Walk w/KB overhead to next station.

Station 1 = 5 Reps
Station 2 = 10 Reps
Station 3 = 15 Reps (done 5+10)
Station 4 = 15 Reps (5+10)
Station 5 = 10 Reps

Back to COT as the clock struck 0600

MARY: Included.

ANNOUNCEMENTS: Read your newsletter. BBQ & optional Bourbon Tasting coming up – Cyclops needs a headcount so RSVP. Golf Tourney fundraiser w/hole sponsorships available… sponsorship includes advertising at the tee box (not req’d to be company logo…)

COT: Praises & prayers. Lots of prayers for mental health & well being.

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Sometimes you eat the bear and sometimes the bear eats you

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WARMUP: A Jog, SSH, WM, CP, MNC, Merkins
THE THANG:
Eight exercises stations with a KB and non-KB exercise at each one. Mode of transportation to each station varies from bear crawl, crawl bear, power skip, broad jump. Once through all the stations, we ran a lap around the parking lot as started the process over again.
MARY: no time
ANNOUNCEMENTS: newsletter
COT: closed in prayer

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Quesadillas, Fajitas, and Taquitos really Puertorican food?

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WARMUP: All x10: Windmills, MNC, Imperial Walkers, Hillbilly Walkers, Cherry Pickers
THE THANG: 9 Prep Stations w/10 Rep Each
Chest Pulls, Merkins, Flutter kicks, Triceps, Kettle Bell Squats, Kettle Bell Swings, Over the shoulder Sand Bag Throw, Lunges, Calf Raises
After two Rounds of Prep Stations it was time to stir the pot with two jog/walk laps around the lot.
Rinse and Repeat for two more rounds. Lots of good mumble even a few duck calls.

Thanks to @Band Camp for reminding me to work on my transitions and not getting confused between Imperial and Hillbilly Walkers.
MARY: Stretch
ANNOUNCEMENTS: Newsletter READ IT!, Bourbon&BBQ, Poker Tourney
COT: Stays in COT

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Deck of Pain with a Lake Wylie Bowl and Bounce crooked deck of cards

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WARMUP: traditional – SSH , hillbil & imp walkers, broga
THE THANG: deck of pain / splint cards in half for 2 rounds. Rd 1) upper body R2) lower body and Mary
MARY: included in workout
ANNOUNCEMENTS: 200 pound sand bags are on sale
COT: message was preparation

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