Category: The Armory

Pumping iron after Yeti

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YHC was called of the bench to help Q the Armory within a 24 hour notice. Always a pleasure to dish out the pain with iron!  9 PAX posted after the yeti, TClaps to Fishsticks for posting after completing the Yeti

COP with a few of this and a few of that, then mossy over to the middle parking lot area for the pain.

20 reps of the following then run to the end of the parking lot and back

Squats, Overhead Press, Upright Row, KB Swings, Bentover Row, Curls, Skull Crushers, Chest Press

We got 3 rounds in, then did one more round of 10 reps.

20 reps of the following – 2xs, then run

LBC, Flutters, American Hammers, Big Boys

Mossy to COT

Thanks for the opportunity!

Trucker

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Armory Led Zep Tribute

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Eleven in total at the Armory.  Weather was a cool 38 degrees, no wind, dry.  Ideal for what we were going to do.

Warm Up
Mosey Run
Exercises:
SSH (IC 12x)
Windmill (IC 12x)
Imperial Walker (IC 12x)
Moroccan Nightclub (IC 12x)
Low Slow Squats (IC12x)
Peter Parker (IC 12x)
Plank stretches
Downward dog
Honeymooner

Thang 1: Intervals 
Led Zepplin playlist going during this.

45 seconds on, 13 seconds rest in between.  Set 1 exercises:
Kettlebell Swing
Kettlebell Goblet Squat
Tricep press/OH press
Snatch
American Hammers

Run approx. 500’ lap

Then Set 2 exercises, same interval timing as above:
Curls
Single-Leg Kettlebell Romanian Deadlifts
One arm kb row
Shoulder Press
Kettlebell crunch / rollup
Run approx. 500’ lap
Rinse/Repeat above

Thang 2: Thunderstruck routine
Do a burpee each time “Thunder/Thundedrstruck” is mumbled in the song.

Mary, Five mins worth

Fini, COT

Prayers include those undergoing cancer treatment; and for most of us, driving is the most dangerous part of our day…let’s be mindful and careful out there.

 

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PRE-BLAST: The Brotherhood of the Traveling Pants (AKA: #BTP)

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Willpower is only the trigger to get a person started on a positive habit (#Brick). In order to maintain and continue #Bricklaying, a person needs to change the mental and physical environment in which they live, so that the habit can develop the “muscle memory” needed to go the distance. My #DRP list is lengthening, as is my ability to have #IMPACT in the men around me, and the following is intended to continue to put me on the right trajectory.

For the year of 2020, my word is “GO”.  In an effort to continue to #Accelerate my 1stF, and beginning on 1/6/20, I am instituting (for myself and anyone who wants to join me) an EC (Extra Credit) 15 minutes (of Boot Camp or running, or maybe even Broga) prior to every 45 minute workout. I will tweet and Slack the location with the hashtag #BTP the day before for those who wish to join me. (It’s a way to “trap” myself into an accelerating habit…)

For example, Monday I usually hit Honey Badger which is an hour workout. There would not necessarily be an EC prior to this (though there could be). Tuesday, I will be at Golden Corral. At 0500, I will begin an EC portion of the workout for those that want to join. It will launch from the same AO, and will be back at the AO in time for the 0515 normal start of the Post.

Clear as mud? Good. Ask me your questions. Otherwise, check your Twitter/Slack and #Accelerate with me.

Helmet, out.

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Final KB WO of the century

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As we look towards 2020, it was appropriate to finish 2019 with a bang.

The Thang:

20 merkins w/bell (10 each arm) – 19 Skull Crushers

20 Squats – 19 KB swings

20 Big Boy Sit ups w/bell – 19 leg raises

20 curls (10 each arm) – 19 up right rows

20 LBCs w/bell – 19 american hammers

20 Side ab bends – 19 arm shoulder press (2 arms)

2 Burpees

Run to top of parking lot and back

Rinse and repeat as many rounds possible

Surprisingly not much mumble chatter, guess each PAX took the challenge to finish 2019 off with a bang. Not surprisingly, Band Camp was the leader with the FNG and Fish Sticks neck and neck.

Trucker

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What is your Mission?

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Theme  – Do you accept your Mission?  17 HIM came to the Armory to accelerate!  After a short warm up and Mosey to the front of the church, we all took a moment to share our one word for 2019!  The question this morning ” What is your Mission?  Thank you to Bass-0-Matic for sharing  this Bible plan  – I am a Warrior – Part 1  –  A 3 day Plan by Dr. Kim Kimberling.  This was shared with all the Pax : Only a small portion of the “Devotional” but I think it resonated throughout the workout!

What is your mission? Where is God calling you to be a warrior? Are you ready for the battle?  Honestly, the missions are all around us. We live in a culture that fights against God and His purposes every day. Do you have children? Your mission is to instruct them, to lead them, and to protect them. As a husband, your mission is to fight for your marriage in a world that does not value marriage. Your mission as a Christian man is to stand firm for Jesus not wavering in the daily battle. Your mission is to be a man of integrity and honor that stands out from the crowd who is not afraid to stand out. In your workplace, your mission is to not cut corners or to cheat someone or to do whatever it takes to make a buck or two. Your mission is to show Jesus to a world that does not know Him very well, if at all.

Let the Games begin :

Round 1 :    

  10 BigBoys  : 20 Step Ups (10 each leg)   : 30 squats  

Mosey to Next Station – CinderBlocks!

10 Block Swings : 20 Chest Presses : 10 Man Makers 

Round 2 : Mosey Back to Station 1

    10 Curls (each arm) : 20 Rows ( 10 each arm): 30 Dips w Kettlebell

Mosey back to Cinderblocks!

 10 Block Swings : 20 Chest Press : 10 Man Makers

Round 3 : Mosey Back to Station 1

10 Big Boys : 20 Step Ups ( 10 each leg)  : 30 Squats

Mosey back to Cinderblocks!

    10 Block Swings : 20 Chest Press:  10 Man Makers:

Round 4 Mosey Back to Station 1 

10 American Hammers :  20 Kettlebell Swings : 40 (Single Count)

Wrapped up with some Fun : Circled up for a modified Mary – where one Pax gave the group an exercise  – then grabbed 2 Cinderblocks for a quick 100 yd out and back (more like 50yds but 100 sounds better! )while the other Pax battled thru exercise until the Pax came back!  Rinse and repeat our way through the group  : Ran out of time about 1/4 thru this FUN – Headed Back fo COT:  Blessed and Humbled to lead this Morning – Fogerty!

Prayers & Praises were shared!  Each day is a mission and/or a blessing  – How are you going to accept your mission / modify your mission /  or share your mission?  SYITG!

 

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Pastor of Pain makes a visit in the Armory

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YHC was asked to Q at the Armory by a HIM named JWOW and I jumped at the request. I am use to Kettlebells and love Qing them. Today I brought with me a WO that was recently Q’d at my home AO #Cannonball by Survey Says! and I named it the Pastor of Pain after him.

We started with a basic COP with some SSH, Sun Gods and Cherry Pickers. We then headed to the cones I had set up but stopped briefly before them to get in some curls, Tri extensions, Bell Jax and big boys with a bell push over the knees. Nobody like the bell jax. We then eventually made it to where I had a few cones set up about 4 parking space’s apart from each other and began:

The Thang was basically a ladder:
Begin at Cone 1 with 10 Man Makers then Broad Jump with the Bell in hand to the second Cone and do 10 Snatches then Broad Jump to the third cone and do 10 Turkish Getups then overhead bell mosey all the way back to the first cone.
Start at Cone 1 again with 20 Wood Choppers Lunge to the second cone and do 20 overhead bell Presses Lunge to the third cone and do 20 Bell Swings then overhead bell mosey all the way back to the first cone.
Start at Cone 1 again with 30 Goblet Squats Bear Crawl to the second cone and do 30 Curls then Bear Crawl to the third cone and do 30 Bell Merkins then overhead bell carry mosey all the way back to the first cone.

Repeat the Thang again in Backwards order starting with the 30 reps segment.

We had a little time still left over so we knocked out some more Curls, Triceps extensions and big boys with a bell push over the knees. We left off the bell jax fortunately. They suck.

Got to meet a few new PAX and that is why I always like Qing and different AO’s. Found the HIM that bought my breakfast last Christmas (Spitz) and thanked him again.

Finished up with a COT (announcements, a few prayers -Apache and Cash and Kenyan-and praises and all thankful for another day).

Thanks for the opportunity to lead JWOW

I am enjoying this ride I am on and am not sure where it is taking me but all we can do is prepare and train.

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Kettlebell Card Deck in the Rainy Gloom

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Disclaimer
Mosey
SSH
Windmills
Cherry Pickers
Imperial walkers

QSource. Leave Right. Team Development. Q4.6

Round 1: T IS FOR TRUST. RELIANCE BETWEEN TEAM MEMBERS. A VIRTUOUS LEADER BUILDS TRUST.
Spades – upright rows
Clubs – monkey humpers w bell
Diamonds – Shoulder press
Hearts – deadlift
Jokers = 5 Burpees

Round 2 on 6: E IS FOR EQUIPPING. MATCHING THE TEAM TO MISSION. ENSURE TEAM HAS WHAT IT NEEDS TO BE SUCCESSFUL.
Spades – press x 2
Clubs – side to side
Diamonds – triceps extensions
Hearts – pavement to balls
Jokers = 5 Burpees

Round 3: A IS FOR ACCOUNTABILITY. SETTING AND MAINTAINING HIGH STANDARDS. INSTILLS A CULTURE OF ACCOUNTABILITY AND FOSTERS TEAMWORK AND MUTUAL RESPECT.
Spades = Swings
Clubs = Goblet Squats
Diamonds = Curls
Hearts = bent rows
Jokers = 5 Burpees

Round 4: M IS FOR MISSIONALITY. A VIRTUOUS LEADER NEVER LETS THE TEAM FORGET WHAT THEY ARE COMBINED TO ACCOMPLISH.
Spades – American hammers
Clubs – big boys
Diamonds – flutters
Hearts – boat & canoes
Jokers = 5 Burpees

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Music, Lamination and a Chainsaw at the Armory

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Second Q in 48 Hours for a limpy YHC…

While the PAX mingle and stretch we are serenaded by the smooth stylings of Bob Seger reminding us of his time being Like a Rock.  Standard warm up situation began with Huey Lewis singing about his desire for a new drug, leading to some pain stations with partner work…

Stations

  1. Skull Crushers x20 while partner bangs out as many Box Cutters as possible, switch, repeat…  Wake Up Call – Maroon 5
  2. Kettle Bell Swings x20 while partner bangs out as many Air Dramas as possible, switch, repeat…  All Summer Long – Kidd Rock
  3. Curls x20 while partner bangs out as many Shoulder Taps as possible, switch, repeat…               If You’re Going Through Hell… – Rodney Atkins
  4. Quick wander with bells overhead while Malcolm solves problems with his chainsaw
  5. Overhead Press x20 while partner bangs out as many Sumo Deadlifts as possible, switch, repeat…  Jump – Van Halen
  6. The UHaul x10 while partner gets in as many Peter Parkers as possible, switch, repeat…          Fat Bottomed Girls – Queen
  7. Laying Press x20 while partner hammers out American Hammers, switch, repeat…                          You Shook Me All Night Long – AC/DC
  8. More wanderings while evading Malcolm and his chainsaw
  9. Upright Rows x20 while partner maxes out on Low Slow Squats, switch, repeat…                            Down Under – Men at Work
  10. Rinse Repeat stations
    1. Crazy Little Thing Called Love – Queen
    2. Shut Up and Drive – Rihanna
    3. Malcolm chases us back to COT
  11. 5 minutes of Mary while R.E.M. reminds us that Everybody Hurts
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Kettlebells of Catan

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YHC is quite thankful for the opportunity to Q the Armory. I’d been avoiding bells for a while to try to up my running game and down my BMI game, and throwing a bell in the back of the car gave me that warm, familiar feeling…

Rolled into the parking lot and saw an impressive fleet of vehicles in the gloom.  Quickly dropped off my small box of goodies and joined the pax just in time to disclaim that I’m no professional.

Warm Up

Things started off with a quarter mile mosey around the parking lot. Followed by some SSH, zucchini** pickers, merkins, mountain climbers, and windmills.  Then grab the bells and head to the NE lot where my box of stuff was.

What’s In The Box?

After we paired up I pulled out the box’s contents. 4 pens (all I could find this morning) two dice from my wife’s copy of Settler’s of Catan, and 8 sheets of paper.

Math? Really…?

Stats, yeah… If you’re familiar with the distribution of a die roll of 2 six sided dice, you’ll see why rolling 2 and 12 are particularly painful, the odds are 1/36 for each, while rolling a 7 is 1/6.  Let’s look at the bell curve (more of a triangle).

This is the core game mechanic in the game Setttler’s of Catan.  Using probability along with some randomness, the game rewards people 5/6ths of the time and punishes them 1/6th of the time.  YHC thought long and hard on how to include that mechanic in our morning workout, but decided on loyalty to the beatdown. Perhaps later more will be added to that 7 roll.

Enough of that noise…

Back to the Thang, the least likely rolls were assigned the more difficult tasks, while the more probable rolls had tasks that PAX could more readily repeat. Each sheet was identical:

2. 20x man makers
3. 20x upright rows
4. 10x man makers
5. 8x each/16x both arm curls
6. 10x goblet squats
7. 15x swings
8. 20x chest press
9. 8x each plank row
10. 20x dead lift
11. 5x each Turkish get up
12. 20x man makers

YHC quickly explained that every team was to roll the dice, and the roll dictated the exercise they were to do.  The counts on the paper were per person, not per team. A team was free to divide the exercises how they saw fit. So if 20x man makers was rolled, then they could split it 20/20 or have one guy do 35 and the other 15. Bandcamp swiftly pointed out that it should be 35 and 5, and YHC with matched rapidity reminded everyone that he is not a professional.

So, having to do 20 man makers each should be relatively rare. And, yet, they were rolled 13 times by teams that recorded their pain.

Each team performed the set and could mark them down so that they could keep track of their randomized beatdowns. After each completed set, the teams would run across the parking lot (~50M) perform five big boy situps, then run back and roll again. We did this for the entire workout.

With five minutes left, and Divac rolling yet another 2, YHC called a ‘2’ for all the PAX and with 90 seconds left we carried our bells back to COT.

COT

Announcements
There’s probably a convergence on Thanksgiving
Join Slack
Read up on the Vasectomy Channel!
Read your newsletter

Prayers
YHC reminded everyone that the COT is a real trust, and that no one would be going home to talk about so and so to their M’s, and it should be considered a safe place. Went around the circle (starting with YHC) and asked each of the PAX to issue a praise or prayer, most chose praises.  My heart was warmed by the praises that were offered and we had a quick prayer before dispersing.

Always a pleasure to lead a workout.

The team’s sheets

Links to the photos in my google drive. Enjoy

https://photos.app.goo.gl/Te3AZzotv81cexq5A
https://photos.app.goo.gl/AbvHzjagrPdvNGu28
https://photos.app.goo.gl/Qxes3Wo4PaGQnKW78

** Last week Gears called this the “potato picker”. Pretty sure in the lexicon it’s “tappy taps”.  One of my goals will be to completely obscure this until it’s utterly recognizable to anyone outside fo the Fort.

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Chutes and Ladders (not really…)

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8 posted at The Armory and may wish they hadn’t.  I joked that I had done Demented Uno too recently (Friday at The Hive) so I had to come up with a new game.  Chutes and Ladders is what I threw out on Twitter.  Sadly, I couldn’t come up with a way for that to happen.  This was the best I could do.  More of a Pyramid of Pain.

Warmup – Mosey, Moroccan Nightclub, Hillbilly and Imperial Walkers, Windmills, Cherry Pickers, Plank, Honeymooner, Plank, Downdog, alternate calves in Downdog

Next started the pain

10 ManMakers

20 LBCs with Bell

30 Skullcrushers

Mosey w/ Bell

40 Curls (or 20 each arm)

50 Tricep Extensions

Mosey w/ Bell

60 Overhead Press

50 Flutters with Bell

Mosey w/ Bell

40 Goblet Squats into calf raises

30 Rows (15 each side)

Mosey w/ Bell

20 American Hammers

10 Turkish Getups with a butterfly or lat raise on your back to start (5 each side)

Still had 16 minutes, so PAX called exercises (Manmakers, Uhauls, etc, even rotate one bell and did rows and BBS)

 

 

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