14 Pax entered today’s workout feeling spoiled and lethargic from Father’s Day. Lots of mumble chatter about the Cleveland Cavaliers’ win in the NBA finals. King James broke Cleveland’s 52 year curse of losing seasons. #Respect

The Thang:

Warm-up lap around the parking lot

SSHs (20x), IWs (20x), Parker Peters (15x), Slow Sumo Squats (15x), WMs (15x), Box Cutters (20x)

Mosey w/ your kettlebell to the first stop sign.

Circuit 1: Upright rows (7x), Floor presses (7x/side), American Hammers(7x), Halos (10x/side OYO), Squat w/kettlebell above or in front of you when finished

Mosey w/ your kettlebell to the next stop sign.

Circuit 2: Overhead squats (7x), Upright rows (7x/side), Curls (7x/side), Around the world (10x/side OYO), Squat w/kettlebell above or in front of you when finished

Mosey w/ your kettlebell to the FHC exit door.

Circuit 3: Goblet Squats (7x), Kettlebell Holds w/10 counts, Ribbons (10x/side OYO), Skull Crushers (20 OYO), Squat w/kettlebell above or in front of you when finished

Mosey w/ your kettlebell to the FHC entry door.

Circuit 4: Tricep extensions (7x), Saxxon Press w/10 counts, Swings ( 10x), Squat w/kettlebell above or in front of you when finished

Mosey to the last parking lot:

Partner Drills – Line up at the stop sign and face the end of the parking lot

One partner runs a lap, the other does Floor Presses, Curls, Goblet Squats until the team hit 100 reps of each exercise.

AB Lab: Pepper Grinders (10x), Heels to Heaven (15x), Flutters (15x), Praise God’s (10x)

Moleskin:

Today, we revisited the 3rd F focus of humility. The opposite of humility is self-importance.

The common perception of “men” resembles the definition of self-importance.

Is this perception about men true?

If not, why do so many men have man caves that shut others out of our self-fulfilling business. We often find ourselves “too busy” dealing with our own “stuff” to tend to others’ needs.

When God and others call for help, are we listening with humble ears or are we too busy being self-important?

We are called to humbly serve the Lord (1st), others (2nd) then ourselves (3rd). Be humble and prepared to serve.

“Do nothing out of selfish ambition or vain conceit. Rather, in humility value others above yourselves.” ~ Philippians 2:3

Monday morning and it was 4:55, YHC jumped into the F3 StankWagon with PinUp in the co-pilot’s seat and blasted out of the driveway neglecting all preflight checks, to assure arrival at the AO a few minutes early. The StankWagon rolled into the parking lot greeted with a couple of cars with sleepy forms inside which began to stir as PinUp rolled into the COP with his favorite DB. YHC grabbed 2 bells this morning. As YHC had the Q, there was a consideration whether it should be the 20# baby bell, or the 30#. SubPrime arrived sans-bell, and when given the option, chose wisely which left the 30# for the Q. No Problem, as the 40# Soul Crusher was in the front of the garage this morning. The thought of being Q with the Soul Crusher inspired queasiness.

In normal fashion, advertising that Geronimo is on Q results in 0 FNGs. Therefore the short disclaimer and a little lap around the lot to warm up.

The Thang
It took a minute to materialize what exactly this should look like but in F3 fashion, we throw something out there and things seem to evolve quickly into something that works.
Count off into 2 groups
Group 1
LBCs with KB
Group 2
10 KB swings
Swap- Repeat – Swap- Decrease by 1 until both groups complete 10 through 1 KB swings

Short mosey around the end of the lot and back to the other end with Bells in Cusak position
12 Single Leg Deadlifts each side
8 Single Leg Deadlifts each side
4 Single Leg Deadlifts each side

Bent over Row – Oblique Bends each side 4x8x12

Short mosey around the end of the lot and back to the other end with Bells in Cusak position

Standing chest press – Squat & High Pull 4x8x12

Short mosey around the end of the lot and back to the other end with Bells in Cusak position

Skull Crushers – Chest Press each side 4x8x12

Mosey back to start for Mary

COT

NMM

It was a bit of a rough start with the first station and how best to execute it in this setting. With a bit of group input and evolution it turned into something workable. It’s always a pleasure to lead this diverse group of High Impact Men.

Geronimo!

14 of The Fort’s finest descended on The Armory this week for what promised to be a “surprisingly” difficult workout from YHC.  Trucker confirmed that running would be limited prior to committing to the weight vest.  He opted for it.  Also, Ginsu was there to celebrate his 36th BDay, so I tried to keep everything in sets of 36.

The Thang:

Take a “long loop” mosey around the parking lot to warmup and circle up.

COP

WM x 15

SSH x 30

Squats x 15

MNC x 30

Merkins x 10

Parking lot work:

Mosey with your bell to the lower parking.  Perform each 3 excercises, bear crawl to line, sprint to curb and mosey back.

Set 1:

Curls x 12 (each arm)

OH Press x 12 (each arm)

Tricep Ext x 12

Set 2:

Squats x 12

Lunges x 12 (each leg)

Single Leg Dead Lift x 12 (each arm)

Set 3:

Dollies w/ Press x 12

LBC’s x 12

Rosalita’s x 12

Rinse and Repeat Set 3

Mosey to the seating wall.

1’s perform Step Ups, Box Jumps, Dips

2’s perform Curls, OH Presses, Tricep Ext

Swith and finish

Mosey towards COT:

KB Burpees x 5

Clean & Press x 12 (each arm)

Captain Thor x 9 (5 w/ bell)

A lot of good mumble chatter this morning.  As always at The Armory.

Happy Birthday Ginsu (you’re old)

Great to see the FNG’s rolling in.  Welcome Craw Daddy!

Thank you, Assassin, for the Q opportunity.

Until next time…

Seacrest, Out!

YHC was able to swap Q’s with Assassin late Sunday and after a day of the final round of the Master’s, had a great idea for the AO theme. Plus, Pastor David Chadwick spoke about how to be a better person in your walk with the Site Q and that there were 4 levels of where someone is. I of course found myself under the busy heart due to pressure in work, family, etc… just as did Jordan Speith found stress and pressure Sunday on the final round of the Masters. He was leading until the 12th hole; then, the unthinkable. He lost focus and crumbled with a quadruple bogey, going 4 shots down to the eventual winner. So what does that have to do with the AO you are asking. Well, just like PAX, we must always look to the site Q for guidance in times of stress, frustration, hopelessness, loss of direction, etc… Jordan will rebound due to his faith and talent, that is a qiven; us, can we rebound if we don’t have faith? I wonder that sometimes myself as there are days when faith is a fleeting moment and not the driving focus. A great verse that I heard Sunday morning at Forest Hill real speaks:

Isaiah 41:10 “So do not fear, for I am with you; do not be dismayed, for I am your GOD. I will strengthen you and help you; I will uphold you with my righteous right hand”

So with that message this morning, we took a quick lap around the parking lot.

COP: Good mornings, IW, Right leg squats, Left leg squats, SSH, slow squats, Moroccan nightclubs

The quadruple bogey begins:
4 exercises, 12 reps each, rinse and repeat 4x’s.
Right Arm Merkins
Left Arm Merkins
KB swings
Upright rows
Sprint to end of parking lot and back (interpretation is walking to 13th tee)

Right Arm Curls
Left Arm Curls
Skull Crushers
Squats
Sprint to end of parking lot and back (interpretation is walking to 14th tee)

Mossy to sidewalk benches
Dips
LBC
Flutters with KB press
Seated Squats
Loop around driveway/sidewalk (interpretation is walking to 15th tee)

Left Arm Shoulder Press
Right Arm Shoulder Press
Standing Chest Press
Overhead Tri Extensions

Mossy to COT – wanted to get to the 18th hole, but ran out of time.

Always enjoy Qing the Armory, great mumble chatter all around. One PAX said they were glad Jordan fell apart on the 12th not the 17th or 18th hole.

Read news letter for events such as Fastest 5K, Mud Run, Hog & Coyote….

Prayers to unspoken ones and for Assassin’s vehicle alarm warning of stopped cars.

Trucker

10 strong Pax got even stronger this morning. The brisk temperature had us questioning whether we’re in the spring or winter season. Spitz returned from the Caribbean with a tan but left the warm weather in St. Thomas.

The Thang:

COP: SSHs (20x), IWs (20x), Slow Sumo Squats (15x), WMs (15x), Parker Peters (15x), Calf Raises (45x) and Pepper Grinders (15x).

Mosey to the central parking lot for Kettlebell Drills.

Drill 1: Curls (15x each side), Skull Crushers (15x), Kettlebell Swings (15x – OYO), Squat w/the kettlebell when finished.

Drill 2: Slow Goblet Squats (10x), Kettlebell Merkins (10x each side), Shoulder Press (15x each side – OYO), Squat w/the kettlebell when finished.

Run a lap around the parking lot.

Drill 3: Tricep Extensions (10x each side), Flutters w/ Kettlebell (30x, single count), Figure 8s (10x OYO), Squat w/the Kettlebell when finished.

Drill 4: Oblique press w/Kettlebell (15x each side), Russian Twists (15x), Halos (7x each way OYO), Squat w/the Kettlebell when finished.

Mosey to the end parking lot. Get a partner.

One partner runs to the end of the parking lot and the other does the following exercises until the team’s total is reached.

Partner Circuit 1: 80 Chest Presses and 60 Curls. Plank when finished.

Partner Circuit 2: 60 Lunge Pass Throughs and 60 Tricep extensions. Plank when finished.

COP: Chop Sticks (20x), Heels to Heaven (20x), Superman (10 Second counts), Box Cutters (15x), Oblique Ups (15x), Dying Cockroach (20x), Ski Abs (10x)

Moleskin:

God’s original intent was for all things to be good. We have unfortunately inherited sins that started in the Garden of Eden. The ways of our previous generations have also influenced our current behaviors.

What are some of your toxic behaviors, inherited or learned, that you would like to protect your children from?

We are not required to live with our past.

Reverse the curses from your past to prevent them from affecting your children.

Q.  What do you do when you have to Q the Monday after running the Palmetto 200 as a 6 man team?

A.  Upper Body and Abs

15 F3 studs from the Fort descended upon the ARMory for somewhat of a beatdown and above par mumblechatter.  2 of them were FNG’s and YHC had no idea about it until about 1/3 through the workout.  More on that latter.  Disclaimer was given while chalk was being written.  No mosey, just circle up for warmup:

16 x SSH, 16 x IW, 16 x windmills, 16 x slow mountain climbers

In honor of the NCAA Men’s basketball tournament, 16 stations were setup in 16 parking spaces.  16 reps at each station.  Stations as follows done counterclockwise:

16 merkins/16 wide arm merkins

16 upright rows/16 side leans (love handles)

16 bicep curls/16 Halo’s

16 flutter kicks/16 Situp with 10 or 25 pound plate

16 shoulder press/16 chest press

16 plank rows/16 around the world

16 triceps extensions/16 hammer curls

16 American War Hammers/16 LBC’s

If you got a station and the kettlebell/plate/weight was in use then SSH till you could use it.

Finish up with COT and BOM

Announcements – CAH this Saturday, Mud run April 30th, BRR

Prayers/Praise – safe return for all p200 Pax and the support they have from their families at home.  Prayers for marriages and that we be the light in the world when such darkness is happening

Moleskin

1.  Thanks to new site Q for allowing me to Q the Monday after P200.  Would’ve done things differently had my legs been functional.
2. Loved that a bunch of P200 got out the sack and posted anyways.
3. Thanks Dark Helmet for bringing me sidewalk chalk.  Would’ve loved to have had it earlier but beggars can’t be choosers.
4. Which leads me to why I had no idea there were two FNG’s present.  Was too busy writing with the chalk before the workout to notice.  Also, I’m just not used to having FNG’s at my workouts (or anyone for that matter) #toohard #likemyfriendstoomuch
5. Speaking of FNG’s, welcome Elwood (DH’s friend) and Blowout (moved here from Greeneville NC about 7-8 months ago) to the PAX.
6. Lots of quality mumblechatter this morning.  Mostly about the P200 but not all of it.  Personally still trying to soak it all in.  Whether its the P200, Mud run, BRR or something else like it, YOU NEED TO DO ONE!!!  Nothing will bring you closer to the guys you workout with day in and day out than spending 30+ hours in a van with them.
7. Can’t wait to lead my brothers again.  Next time I promise there will be burpees!!

Longshanks out!!!