Category: The Armory

The Armory: 20190617 Circling the Wagons

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14 PAX for a humid day at The Armory. Working hard and starting the week off strong!!

We did a quick warm up and got loose

I showed the PAX my drawings on the ground of my Inner Stick Man and Outter Stick Man, talking about who we are on the inside versus the outside…….and making them one in the same!

Than Thang – do these exercises….most were 20 reps but too lazy to change below…..roll the dice of pain in between each move

10 Kettle bell swing
10  bent row
10 Goblet squats
10 Upright row
10 Lunge press
10 Sumo upright row
10 Curls L/R
10 American Hammer
10 Bench press
10 Plank Rows L/R
10 Tri Extension

10 Flutters
10 Hello dolly’s
10 Freddy’s
10 Deadlift
10 Sidestep upright row
10 Kettlebell Merkins

Line up for suicide runs and then back to COT

Thanks for the Q Jwow!! Awesome time as always!

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12 started their week at The Armory for some Workouts of the Day dedicated to the brave men who stormed the beach in Normandy. After a brief warm up we got to the heart of the day:

20 Minutes AMRAP

-60ish Meter Suitcase Carry (switch hands midway)

-60ish Meter Bear Crawl/Bell Drag Back (switch hands midway)

-44 American Hammers

-60ish Meter Suitcase Carry (switch hands midway)

-60ish Meter Bear Crawl/Bell Drag Back (switch hands midway)

-44 Burpees

 

Following this we had about 13 minutes so we adjusted another WOD

6 Minutes

-Ladder count up of curls, overhead press, goblet squat & high pull (1 of each then 2 of each then 3, etc)

6 Minutes

-Reverse ladder count from the amount you had completed previously of 4 count flutters and 4 count mountain climbers. The original weinke called for man maker burpees instead of the flutter kicks, but I decided to modify that…

 

Mosey back to COT for announcements and prayer.

 

Thank you for the opportunity to lead

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Kettlebell Flush Draw

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Disclaimer
Mosey
SSH
Windmills
Cherry Pickers
Imperial walkers

Play Some Cards – split deck from 2 to 7’s (lo’s) and 8 to A’s (hi’s)

Round 1:
Spades (hi) – lawnmower pulls, right arm
Clubs (hi) – lawnmowers pulls, left arm
Diamonds (hi) – Shoulder press, right arm
Hearts (hi) – Shoulder press, left arm
Jokers = 5 Burpees

Round 2:
Spades (lo) – shoulder pulls, right arm
Clubs (lo) – shoulder pulls, left arm
Diamonds (lo) – Shoulder extensions, right arm
Hearts (lo) – Shoulder extensions, left arm
Jokers = 5 Burpees

Round 3 (whole deck):
Spades = Swings
Clubs = Goblet Squats
Diamonds = Curls
Hearts = Rest/Count/Stretch
Jokers = 5 Burpees

COT
May 13
The Armory

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Slow and Intentional now at Armory

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WarmORama–

Mosey around the full parking lot. Intermittently throwing in toy soldiers, high knees, and butt kickers.

Exercises not necessarily in this order:

Windmills, SSH, Merkins, Imperial Walkers and Mountain Climbers

The Thang-

Everything in cadence slow and intentional (except where noted SC).

  • Right arm curl 5x
  • Left arm curl 5x
  • Right overhead tricep extension 5x
  • Left overhead tricep extension 5x

20x SSH SC

  • Goblet Squat 10x
  • Right leg lunge 5x
  • Left leg lunge 5x
  • Calf raises 10x

5 Burpees SC

  • Merkin with bell in RH 5x
  • Merkin with bell in LH 5x
  • Bent over row RH 5x
  • Bent over row LH 5x

20 Mountain Climbers SC

  • Shoulder Press RH 5x
  • Shoulder Press LH 5x
  • Carolina Dry Docks w bell in RH 5x
  • Carolina Dry Docks w bell in LH 5x

A mosey around the parking lot

  • American Hammers 5x
  • LBCs 10x
  • Kettlebell lateral swings RH 5x
  • Kettlebell lateral swings LH 5x

Asked for a couple of favorites since we had time.  So we performed more LBCs and rows.

We all need to slow life down a bit.  Everything pulls at us from all directions.  Work with productivity/work efficiency, family, children events etc.  I asked for things that we do to slow it down a bit.  Moving appointment to avoid family time and putting down our phones was mentioned to help.

We finished with a Round of Mary

COT

Count off

NameORama

Praises and Prayers

Prayers for those on IR; Ruckers and their 24 hour event coming up, praise for healed collarbone.

 

Thanks for the opportunity to Q JWow

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Beep beep I’m a jeep, clank clank I’m a tank

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17 strong at The Armory. The weather was great and the iron was aplenty.

Warm up

  • SSH 25 I.C.
  • Windmill 10 I.C.
  • Leg stretches
  • Merkins 10 I.C.
  • Mountain Climbers (foot all the way up to hands) 10 I.C.
  • Moroccan Night Club 15 I.C.
  • Imperial Walker 15 I.C.
  • Hillbilly Walker 15 I.C.
  • Mosey over to the middle of the parking lot

The Thang

  • 10 Man Makers
  • 10 Turkish getups (5 each arm)
  • Split into Teams Alpha and Bravo
  • 1st timing mechanism: mosey with bell while other team does exercise
      1. High pulls
      2. Curls
      3. Triceps
  • 2nd timing mechanism: bear crawl drag bell
      1. V ups skull crusher
      2. Thrusters
      3. Calf raises
  • 3rd timing mechanism: “Beep beep I’m a Jeep, clank clank I’m a tank” (“Jeep” is a duck walk with bell close to chest. “Tank” is a duck walk holding the bell out in front.
      1. Flutter presses
      2. Dead lift
      3. Around the world

As always, I appreciate the opportunity to lead and associate with such a great group of men. Good work today from everyone.

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Go quickly, go alone. Go far, go together.

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YHC was called out of the bullpen this weekend and had to bring a W/O that would make all PAX better.  A little thinking from prior beat down kettle bell sessions triggered moments of past pain that merited being brought out from the archives, so our week started off on the right (or wrong) foot.

11 #HIMs came out on a much warmer morning than prior days brought.  Could it be spring?  An opportunity for perspiration surfaced in YHC’s mind so after all disclaimers were put out, an acknowledgement of the FNG was given and off we moseyed to put the bells in the middle parking lot and circle up nearby for COP:

COP (all in cadence)

Morrocan Night clubs X 15, forward little arm circles X 15 and backward little arm circles X 15

SSH X 30 – varying speeds

Imperial Walkers X 15

Low slow squats X 15

Merkins X 12

Honeymooner, Salutations right and left, 6 inch hold (a curiously slow 10 count was delivered by one of the PAX – crowd pleaser)

Mosey around the A/O and back to the bells for the next round:

Main Event

Part of getting better and sharpening involves pushing limits and stretching comfort zones.  Prior to the W/O, YHC sketched out 3 exercises that the PAX were to repeat, as many rounds as they could, for 10 minutes.   They were:

15 Swings, 10 Goblet squats, 5 shoulder presses per arm – chalk was generously provided (by YHC’s 2.0) for PAX to keep their score and track progress (more to come on that).  After 10 minutes of hard work, decreasing mumble chatter as time elapsed and more sweat than anticipated, PAX finished, YHC called for a few 10 counts and, together, we took a “recovery mosey (couldn’t let the heart rate drop too much)” around the A/O coming back to where we started for……..yes……round 2: U versus U.

Rinse and repeat for 10 more minutes, PAX were challenged to do better and all responded.  Sweating ensued and work was done – all in the name of getting just a little better than before.

When time was called, YHC called for a “recovery” bear crawl to the inner curb and a “recovery” crawl bear back to the kettle bells where PAX gathered their belongings and wobble moseyed to COT for a little ab work…………but just a little.

All I/C and with bells (except the protractor)

American hammers (D/C) x 12

Flutters (D/C) X 12

Protractor at varying angles (10 degrees was the crowd favorite) with a few 10 counts at different points…….but just a few.

30 second body destroyer to finish……just because.

Transition to name-o-rama and COT:

Announcements – Paradise reading center Monday & Wednesday of this week – 4:00 Bethlehem Baptist Church.  G-Fit this Saturday at 3:00 – Steele St. park.  If you feel called to serve – do it.  Read your newsletter.

Welcome FNG – Bo Knows

Prayers – For those traveling on spring break.  Slow down and let those in a hurry pass.  Stay present and safe in life’s harried moments.  It can wait.  For injured PAX and those on the road to recovery. For all unspoken needs known to the silence of our hearts and Sky-Q alone.

It is always an honor and privilege to lead a group of #HIMs in any workout.  YHC hopes the invitation comes around again as today’s 45 minutes were inspired by different #HIMs in YHC’s life who have made me better than I could ever be on my own.  Leading today reinforced, once again, that we all sharpen one another by pushing past our perceived limits and stretching our threshold for discomfort and pain and that the reward of improvement is well worth the work put in.  So…….DO THE WORK!

My thanks to JWOW for the opportunity.  Looking forward to getting better with all of you……one day at time.

Cyclops

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Bracket buster round 2

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After a crazy weekend of March Madness – and Duke should have lost…13 PAX decided to post

mossy to concrete pad for bracket buster round 2.

In between each round, run a lap. Rounds go 2, 4, 8, 16, 32, 64.

So 2 burpees, run; 2 burpees and 4 shoulder presses, run; 2 burpees, 4 shoulder presses, 8 chest presses, run; 2 burpees, 4 shoulder presses, 8 chest presses, 16 curls, run; 2 burpees, 4 shoulder presses, 8 chest presses, 16 curls,  32 skull crushers, run; 2 burpees, 4 shoulder presses, 8 chest presses, 16 curls,  32 skull crushers, 64 LBCs run. 10 count

So 2 burpees, run; 2 burpees and 4 squats, run; 2 burpees, 4 squats, 8 chest presses, run; 2 burpees, 4 squats, 8 chest presses, 16 skull crushers, run; 2 burpees, 4 squats, 8 chest presses, 16 skull crushers,  32 hello dollies, run; 2 burpees, 4 squats, 8 chest presses, 16 skull crushers,  32 hello dollies, 64 flutters run. 10 count

So 2 burpees, run; 2 burpees and 4 step ups, run; 2 burpees, 4 step ups, 8 overhead swings, run; 2 burpees, 4 step ups, 8 overhead swings, 16 LBCs, run;

COT

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Do you need a bell? VQ at Armory

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So I was nervous about my first Kettlebell Q.  Sure, I’ve been to The Hive and The Armory a few times but never Q’d.  Honestly, YHC had to pour over backblasts to get some exercises to call.  Then Youtube to see how to do them.  But hey, the theme of the month is Growth so let’s do this!

To make my Q a bit easier, I got to the AO early to literally chalk out the Main Event.  I start seeing the cars roll in as I’m finishing up then I head over to the gathered circle of men, excited to see some familiar and newer faces.  Good crowd I’m thinking.  I set my Kettlebell down and proceed to great the PAX.  I get to Peabody as he’s rolling up and he and asks me if I need a Kettlebell.  Man, I guess it’s obvious I don’t know what I’m doing!  A quick disclaimer was given, we left the bells, and took off.

The Thang

After a mosey around the back of the church, we circled up in the front parking lot for some warm-up exercises.  All IC in no particular order:

  • SSH
  • Imperial walker
  • Windmill
  • Merkins
  • Dips
  • Mountain Climbers
  • Moroccan Night Club
  • Low slow squats

Mosey backs to the start spot and grab your bell.  In cadence for a round of squat curls.

Mosey back to the front parking lot with kettlebell.  Partner up for some Dora.  One partner ran a lap around the lot while the other lifted.  As a group, complete  100 squats, 150 curls, 200 lbc’s.   Special shout out to Fish Sticks who would not let me take it easy on the run and ran me down each lap.  Well done Sir!

Main Event

Mosey over to the far lot where 5 parking spots at the top and 5 spots at the bottom had exercises posted.  With your partner, pick a parking space.  Both would do 10 reps of the exercises listed.  When complete, rotate over one spot to the right, leaving your kettlebell behind for the next group.  When you get done with the 5th station, rotate to other end of the lot.

Everyone got through one complete rotation, some made a few more before time was up.  Here’s what we did at each station:

  • goblin squat / calf raises
  • tricep extention / curl
  • shoulder press / single arm swing with pass through
  • figure 8’s / halos
  • LBC / merkins
  • lawn mower pulls, each arm
  • squats / lunge with pass through
  • skull crushers / big boy sit-ups
  • American hammers / merkins
  • swings / curls

Mosey to COT

Announcements – Sign up for Operation Sweet Tooth 8K, Huntersville, NC on 3/20.  Virtual Option available

Prayers – David Chadwick resigned as Sr. Pastor at Forest Hill Church after 39 years.  Prayers for church body and Elder leadership in this time of transition.  Peabody is on the Council of Elders so we prayed for him, our families, children, & injured PAX.

Thanks JWOW for the chance to Q!  Thanks also for the encouraging word from the PAX.  I encourage anyone out there to attend kettlebell workouts and Q!  If you need a bell, just ask Peabody.

Flat Tire

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Being Vulnerable is not a sign of weakness but a sign of strength

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P.S.A attendance is highly recommended. March 27th mark your calendars. F3 St. Louis very own Miyagi and Aerobie has brought light to a sensitive subject that’s right Suicide-mental health awareness. A subject we try and avoid talking about at all or till it’s to late. YHC will be on Q at the Panethon if you can’t make it to the west side of town Stang is on Q at Tomahawk and will also discussing the subject.

I am encouraging you to step up and share your experience. Whether it be about yourself or family member or even a friend. YHC will testify how this subject has effected my life. Please remember what we talk about in COT stays in COT it’s okay to be vulnerable. We are stronger together rather than alone.

Quotes
Don’t be ashamed of your story it will inspire others. Author Unknown

“You don’t have to control your thoughts. You just have to stop letting them control you.”

”I hide all my scars with an I’m fine.”

The bravest thing I ever did was continuing my life when I wanted to die. – Juliette Lewis

The world is a better place with you in it.

Suicide doesn’t end the chances of life getting worse, it eliminates the possibility of it ever getting any better. – unknown

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Armory

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11 men showed up this morning at the Armory for my second Kettle Bell Q.  It was good to see Trucker in the crowd.  I made sure to emphasize “Modify if necessary” since he is recovering from an injury.

Warm-up:

Leg stretch (Butt kickers, knees to chest)

Plank stretch (Honeymooner, downward dog)

SSH x 15

Merkin x 10

Windmill x 10

Next, we moseyed to the main parking lot near the light post for some partner exercises. Partner #1 would perform a stationary exercise while Partner #2 would be in motion.  Once Partner #2 completed the exercise, he would flipflop with Partner #1. Below are the exercises:

Round                    Stationary                      Motion  

1                                KB swing                          Jog around the parking lot

2                               Squat                                  KB carry between light poles

3                               Figure 8s                            Bear crawl

4                              Upright row                      Burpee broad Jump

5                               Curl                                      Lunge walk

6                               Shoulder press               Jog around the parking lot

7                               Skull crushers                  Inch worm merkins

8                               Tri-extensions                  Squat walk

 

Great job this morning! Lots of good chatter and encouragement.

 

Prayers:

Families in Alabama impacted by the Tornado

Comfort for families grieving a loved one

Healing and comfort for families dealing with illness

Healing and speedy recover for injured Pax

 

 

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