A total of 6 pax made it out of bed for the post after a day of snow, in March.  Hey, there might be pollen out, but at least we got some snow to knock it down?  Amiright?

Warm-up:

Hillbillys, windmills, merkins, mountain climbers, followed by a stretch for the WOD.

This morning’s workout was brought to you by the 2017 Crossfit Games.  The 17.1 workout can be seen here:

https://project6-drupal.s3.amazonaws.com/cfg_open2017_event_17_1-10ednhsy6ewhd6.pdf

The weight was whatever you brought and instead of a box jump, it was a burpee KB jump (’cause in my book, box jumps as cardio exercise while “good intention”-ed does not seem well advised).

10(5 each arm)/20/30/40/50 snatches with 10 burpee kettlebell jumps between sets.  This workout seemed daunting at first but was all motor (and less bulk power than I had anticipated).  I don’t think I have ever sweat this much when it was 28F out.  I made a sweat angel through 3 layers.

This was followed up by a few exercises that were called out.  Flutters, pullovers, Chest flys, Protractor, Tricep extensions, Donkey punches (Tricep kickbacks), Squats, 20 yd Kettlebell carries, With the rest going to core… LBCs, Low dolly, Freddy Mercs  (everything with bell)

Moleskin

Prayers for family members, some are travelling and some are sick.  Prayers that well all get better and stay healthy through the next CSAUP we have planned…  It was fun guys, see you next week.

5 PAX met at Armory ready to tackle the week.

Warmup
10-Windmills
10-Imperial Walkers
10-Sumo Squats
Good Morning Stretch

Lap

Merkins
Carolina-dry docks

Mosey over to the low wall with bells for some pain circuits.

Circuit 1 (Lap between exercises)
10 Dips with bell
10 Skull crushers
10 Lawnmower pulls each arm
Circuit 2 (Lap between exercises)
10 Curls each arm
20 K-Bell swings
10 Deadlifts
Circuit 3 (Lap between exercises)
10 Figure 8’s
10 Round the world
10 Shoulder Press

Partner Up

Partner 1 runs large loop with Bell
Partner 2 runs opposite direction, meets him and takes bell
(This was fun)

Repeat

Then back to circuits

Circuit 1 (No laps!)
10 Dips with bell
10 Skull crushers
10 Lawnmower pulls each arm
Circuit 2
10 Curls each arm
20 K-Bell swings
10 Deadlifts
Circuit 3
10 Figure 8’s
10 Round the world
10 Shoulder Press

We circled up for a round of pass the duitchie that I stole from Tesh.

Spent a few minutes at COT on wisdom, and asked the PAX to name a person who was wise to them. All contributed and I urged the PAX to let that person know how much they mean to him by a phone call, lunch, whatever might be appropriate. I recently took my mentor to lunch. He’s 80 now, and I felt like I needed to let him know how much he meant to me.

We said prayers to those who are wise to us and have mentored us, thanking God for having put them in our lives.

_________

PUBLISHING ON BEHALF OF COTTON EYE — Excellent Q today !

Eight men posted this morning on President’s Day.

A quick audible as I forgot my kettlebell on my rookie Q! Thanks to Assassin for warming everyone up until I returned with my bell and hat in hand.

Mosey to Knee Wall – Partner Up – Partner 1 runs lap around wall while Partner 2 performed exercise below / rotate in between
Off wall / pull up bell (R&L) with Merkins/ Step up R&L / Dips

Four Square

Corner 1 – Kettle Bell Swings (20), Goblet Squats (20), Arm Around (10) / Around Head (10)

Corner 2 – High Pulls (20), Skull Crusher (20), Figure 8 (20)

Corner 3 – Shoulder Press (15) L&R Arm, Rocky B’s (25), Big Boy Sit Ups with Bell Extension (15)

Corner 4 – Bell Travolta’s (10 each arm), Lunge Pass Through (20), Big O (20)

Back to Knee Wall – Reviewed 2 examples of helping: 1. Giving to someone who is asking for help (stranger needing money) 2. Encouraging friend/mentor on decisions about future role in church. The point is there are multiple ways to be helpful to those around us if we are intentional and have an awareness to take action. To be honest this point probably to not come through as I intended. I was somewhat rattled for forgetting my bell, missing a few workout stations and did not recover properly.

Final exercise Curl (Right Arm & Left Arm) – Partner 1 perform exercise until you cannot go any further. Partner 2 observe and jump in to help assist and push partner 1 to do more! (Rotate)
Honored to serve

CE

9 men posted this morning to encourage and make each other better!  The wind was whipping but the temperatures were warm so the chatter was ‘a plenty.  Spitz joined us and took the chatter below the belt which will give us reminders that some may want to forget.

Message

• This month we are talking about being intentional.  A verse that comes to mind is Ephesians 5:10, “Figure out what will please Christ, and then do it.”  Do you know what is pleasing to Christ? Vs those things that don’t please him?
• What is pleasing to Christ?  How about being in prayer, life group doing life with a group, being in his word?  Why does he need you doing these things?  He needs us to be a model for other non-believers to look at and he will do the rest in changing their heart and/or encouraging them through you.

Slow warm up mosey around the parking lot then back to the starting position.

COP – SSH, Hillbilly walkers, merkins, stretches

Four square (starfish) with pass throughs and 10 overhead squats at center, pass throughs to next corner

 – 20 kb arm merkins

 – 20 high pulls

 – 20 plank rows

 – 20 curls

Take  a break with some suicides x 2 rounds

Round two with duck walk with weights overhead with 5 burpee in middle

 – 20 arm extensions

 – 20 1 arm shoulder press

 – 20 big Os

 – 20 verticals chest press

Mosey to Knee wall – partner up – while partner runs lap around wall x 2

 – kb derkins 

 – skull crushers

End with 2 minutes with Mary.

Honored to serve and humbled to serve.

CH

10 PAX braved the single digits this morning to warm themselves up with kettlebells. YHC intent was to keep everyone moving so their hands wouldn’t freeze to the kettlebells. The thang:

YHC found some chalk at home and wrote an exercise in 14 parking stalls. Each PAX started at various parking stalls, completed the exercise, then ran a lap around church parking lot, then moved onto the next exercise.

25 squats
15/15 side reaching abs
10/10 curls
10/10 shoulder presses
15 KB swings
25 skull crushers
10/10 side lunges
25 LBCs
15 upright rows
10/10 merkins
10/10 one-arm rows
20 chest press
20 standing Russian twists
15 lat pull overs with chest press

Appreciate the PAX for coming out and keeping warm.

Joe Davis is postponed till this Saturday.

Trucker

5 posted for a wet and chilly morning, or at least that what MOST of the usual Monday Armory Pax thought who fartsacked! It turned out to be very moderately cold weather with no rain and very few “on your six’s” just to be safe, but that mean more runningggggg……

The Thang:

Warmup
10-Windmills
10-Imperial Walkers
10-Sumo Squats
Good Morning Stretch

Lap

Merkins
Carolina-dry docks

Mosey over to the low wall with bells for some pain circuits.

Circuit 1 (Lap between exercises)
10 Dips with bell
10 Skull crushers
10 Lawnmower pulls each arm
Circuit 2 (Lap between exercises)
10 Curls each arm
20 K-Bell swings
10 Deadlifts
Circuit 3 (Lap between exercises)
10 Figure 8’s
10 Round the world
10 Shoulder Press

Partner Up

Partner 1 runs with Bell
Partner 2 meets him and takes bell
(This was fun)

Repeat

Then back to circuits

Circuit 1 (No laps!)
10 Dips with bell
10 Skull crushers
10 Lawnmower pulls each arm
Circuit 2
10 Curls each arm
20 K-Bell swings
10 Deadlifts
Circuit 3
10 Figure 8’s
10 Round the world
10 Shoulder Press

PARTNER UP FOR MORE RUNNNINNNGGGG
ONE PARTNER RUNS
Shoulder Presses
Step Ups – Left and right legs
Skullcrushers
—————–
10 – Figure 8’s
10 – Lunge press
10 – Kettlebell press on back
10 – Round the Worlds
10 – Deadlifts
———–
Mosey back to COT for some wind-down:
10-Windmills
10-Imperial Walkers
10-Sumo Squats
Good Morning Stretch

Prayers for Olaf and his bride —
Prayers for daughters going thru “stuff” and drama” to seek first the Lord’s will for their lives.
Prayers the we bring HOPE to someone in need this season.

Aye!

Today started better than expected. Woke up just prior to my alarm going off. Was ready and motivated to Q at the Armory. Since temps have started falling YHC was unsure of the amount of PAXs that may attend this awesome AO. The closer and closer to the go time it got the more and more exited the warmth of the cars and we got this thing started.

First off Disclaimer. I nor F3 are responsible for what may happen to you.

Second lets mosey to get warmed up. While moseying we threw in some butt kickers, karaoke facing church, karaoke away from church, high knees, shuffle right and shuffle left.

Circle up. SSH x10, windmills x 10, IW’s X 10, CDD x 10, parker peters x 10, mountain climbers x 10

Now let the fun begin… Grab your bell.

We completed the next group of sets performing the first exercise doing 25 reps than the second doing 5. than 20 and 10, than 15 and 15, 10 and 20, 5 and 25. Ab work was performed when all sets were completed before the next two exercises were started.

1. Kettlebell Squats/ Merkins
2. KB Swings/ Skull Crushers
3. Left arm curl/ right arm curl
4. military press/ lunge with right leg going forward
5. chest press/ lunge with left leg going forward

In-between the abs were worked doing the following. LBC’s, Grave diggers right side, grave diggers left side, flutter kicks, and Freddie mercury’s.

That was all.

Quick talk about what the monthly word meant to Spitz.

announcements, praises and prayers.

Backdraft out…

11 present in the gloom for dampness. We didn’t see the Supermoon, unfortunately, but Change Order offered his own supermoon before we left. We passed on that.

THE THANG:
Leg stretch left

Leg stretch right

Honeymooners

Carolina dry docks

Tunnel touches to plank and back

SS Hop

Take a lap
————-

Bells to the small wall for:

Plank on wall for lawnmowers — left then right

Triceps while seated

Over head press — left then right

Kettlebell swings

RINSE/REPEAT

PARTNER UP FOR RUNNNINNNGGGG

ONE PARTNER RUNS
LBC’s

STEP UPS — LEFT AND RIGHT LEGS

SKULLCRUSHERS

—————–

Figure 8’s

Lunge press

Kettlebell press on back

Slingshot (hold bell out front and pass it around)

Deadlift

———–

Mosey to COT area for:

Partner runs with bell to island, leave bell, partner picks it up when he gets to the island, keep going …

Repeat a few times until tired

—

Finished with some mary and the world famous Peter Pointers (W/ bell)

—–

I was thankful for an opportunity to serve in the Mullins SC area with flood cleanup, and VERY appreciative of some PAX who came though with ca$h donations!

A pleasure to lead as always.
ASSASSIN