Category: The Armory

2°C and nobody noticed

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8 HIMs reported to the Armory this morning in what YHC is calling the best morning in SC he’s experienced to date. Everyone had sleeves with a couple polar bears showing some leg.

We started with the warmup.  Very literally…

Low slow squat x15
Morraccan night club x15
Annie (plank arm rotations) x10 each arm x2
Merkins x10

Then everyone paired up and took turns with the following exercise sets. The first two sets were executed with one partner doing the counted exercise while the other did the non-tallied until the partner was done, then switch.  We made it through two and 3/4 rounds.  Between each set there were two “keep warm” exercises.  And at the end the two rounds, some Shoalin mental positions were administrated.  It sounds complex…

The standard rounds are below. Anything done with one hand counted once for every left and right together.  The non-counter was encouraged to encourage the counter.  This may not have been verbal.

  1. Wood choppers x10
    KB swings
  2. Curls x10
    Squats
  3. Shoulder press x10
    Snatch x10
  4. Tricep Extensions x15
    Upright rows x15

To “keep warm” we did the following between each set

  1. Round one:
    Goofballs x10
    Morraccan night clubs x10
  2. Round two
    Flutter x10
    LBC x10
  3. Only done between set 1&2 of the 3rd round so we could hit the 3rd set.
    Cherry Pickers
    Windmill

Shaolin secrets revealed…

  1. Forward stance x30 seconds on each leg bent 90°
    1. Bent leg arm – elbow high, fingertips at the temple, palm facing out with the thumb down
    2. Straight leg arm – Parallel with straight leg, fingertips pointed to the sky
    3. Looking over the shoulder of the straight leg at the fingertips
  2. Tea stance
    1. Standing straight up, step one leg in front of the other an sink down
    2. The front leg holds 80-90% of the weight
    3. Rear knee is by the front foot, trying to keep it 1″ from the ground
    4. Arms are out with hands in tiger claw
    5. Bounce x25 while clenching hands together

With a couple minutes left it was time for some stretching.

  1. Cherry pickers x10
  2. Windmills x10
  3. With legs as far apart as possible, do some “circular” pushups on fingertips.  Rocking back on the legs (this forces the hips to open up) on the way down, and over the fingertips on the way back up.  x10
  4. Right and left forward split (or as low as one can go) and hold.

We closed with COT.  Announcements were announced and prayers were offered.  8 HIMs became a bit better.

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Charter Band-aids for Little Warriors – PreBlast

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As most of the PAX in the Fort and Rock regions knows my 5 year old daughter (Emma) is a leukemia survivor. We still make a trip every 4 weeks to get blood drawn to check her counts at Levine Children’s Hospital. We also stepped up and raised money last year (Christmas time) for a fellow brother bout-time out of Area 51 son Jennings who has leukemia also.

It has come to my attention that the budgets have been cut in some of the pediatric departments and the first thing to go is usually the character band aids. You say how important is to have these band-aids? Well as far as the cancer kids go every time the have their PORT’s (Port is a small medical appliance that is installed beneath the skin. A catheter connects the port to a vein) which for some kids is traumatic they get a band-aid over it. For others that are done with treatment such as my daughter Emma has to go back for the next 21 years to get checked (mainly blood counts). This not always easy for instance this past Wednesday she was poked 3 times. Well at the end the band aid can put a smile on a child’s face. This also goes for those kiddos that have to constantly get blood work done not just cancer kids.

So what I am challenging you to do is every week you go grocery shopping buy at least one box or more of character band-aids girls or boys. Also Spread the word in every COT. I will tweet out what AO’s I will be at and if anyone wants to step up and help me collect that would be awesome.

I also challenge others in different regions to pull together and do the same thing. My goal is to gather as much as possible and split it between Levine Children’s Hospital and Novant Health Hemby Children’s Hospital (St. Jude Affiliate Clinic) before Christmas.

Let a simple act of kindness put a smile on a little fighters face.

AYE. Lets do this.

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Brute Force Fight for the Fallen – Sand & Kettlebells at the Armory – PT. 1

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We remembered 104 fallen firefighters as part of the Brute Force Fight for the Fallen Fundraiser.  The initiative is led by 555 fitness which is a crossfit box, however we modified our workout to suit.

Warmup:  5 count in cadence – Side Straddle Hops, Diamond Merkins, Sissy Squat Jumps.

The Thang:  5 reps single count of each below in succession while each member alternated performing Brute Force Sandbag Burpees – demonstration link here:  https://www.youtube.com/watch?v=r51gttAhD_M&feature=youtu.be&utm_source=Fight+For+The+Fallen+2018&utm_campaign=20068f1923-EMAIL_CAMPAIGN_2018_09_06_06_46_COPY_01&utm_medium=email&utm_term=0_4162720ddf-20068f1923-715270073&mc_cid=20068f1923&mc_eid=5041ced337

Squat to KB Swing
Curl to Arnold Press
Rear Lunge to Lawnmower
Front Raise to TriPress
Pullover to Straigh Leg Crunch

8 Revolutions, with Dungaree doing sandbag burpees all the way back to my truck!

In between revolutions, we discussed Encouragement, the Jester, and Bad Ideas.

Finale – 4 minute core thrasher with planks, carolina dry docks, honeymooners, and sphynx planks

Join the Brute Force Fight for the Fallen here. 

2) Sign up as a TEAM MEMBER under your TEAM NAME: F3_RELENTLESS (O’Hara)
 
3) And finally have them use your team discount when paying to save $5, use code: RELENTLESS
Prayers for guidance, clarity, strength and patience.
THANK YOU, AYE!

 

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PRE BLAST F3 The Fort 6th Annual Invergence

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Men of  The Fort,

On Friday, September 21st, we will celebrate 6 years of Fitness, Fellowship, and Faith in the Fort Mill area with our annual F3 Invergence party.   Bring a beverage, some food to share, and enjoy a relaxing evening with your brothers.   We’ll have presentations from your local leadership, take a look back at the previous year, and look ahead to what’s in store for 2019  F3 The Fort and F3 Nation.     This is the premier 2nd F event of the year so mark your calendars now,  and plan on being at Rush Pavilion on Friday night, September 21st.

This is a great FNG opportunity!

This is a Pax only event.  Make it up to your M and 2.0’s next weekend.
What:  Fort Mill Invergence (6th anniversary party)
When:  Friday, September 21, 5:30pm – 10:00pm
Where:  Bruce T. Rush Pavillion at the Anne Springs Greenway
Bring:  Food, drink, chair, cash (to cover the pavillion rental/donations to the F3 Foundation)
Please use the link below to RSVP and list what food you will bring:
6th year F3 The Fort Invergence Food Sign Up:

https://www.signupgenius.com/go/10C0F4CAFAE2FA7FD0-f3thefort

 

 

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8 men joined YHC for a muggy kettlebell event.

Warm-up

All exercises here were in cadence.

  • 25 -SSH
  • 10 Burpees in honor a latecomer
  • 15 – Imp walker
  • 15 – Hillbilly walker
  • 10 – Merkin
  • 20 – Arm circles
  • 20 – MNC
  • Mosey halfway around the lot

The Thang

Partner Dora

  • Round 1
    • 100 curls (switch arms halfway) / partner carry Bell for run for first round
    • 150 upright rows
    • 200 Calf raises
  • Round 2
    • 50 Big boy sit ups / partner NUR+jog
    • 100 American hammer / partner shuffles
    • 150 Goblet Squat / partner sprint+jog
  • Mosey back to the COT
  • Pass the Dutchy(Bell pass), several rounds
  • Finished with 10-20 burpees as time allowed.

Great push men. YHC was definitely winded. Glad to have the honor to suggest a few workouts for you fine gentlemen. I look forward to next time.

Peabody reminded us to reach out to encourage those who are injured or can’t/haven’t posted. Think of that PAX in your life who needs a call or a nudge of support.

River Rat out…

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High Rep Blast

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I was honored to lead these 12 Pax for a high rep kettle bell blast.

Warm Up:

We started off with a slow mosey to include High Knees, Butt Kickers, Side Shuffle, and Karoke.  From there we circled up and continued the warm up with Morrocan Night Clubs, Cherry Pickers, Small Arm Circles, Big Arm Circles, and Mountian Climbers.

Main Thing:

150 squats w upright row

200 Right Arm Shoulder Press

200 Left Arm Shoulder Press

100 Right Leg Dead Lift

100 Left Leg Dead Lift

100 Right Arm Chest Press

100 Left Arm Chest Press

100 Flutters

Annoucenments – Read your newsletter

Prayers and Praises – Prayers for those going thry mental and emotionla distress, seek help.   Continued prayers for our school leaders, kids, bus drivers, etc.   Praise for Uncle Cracker inviting Cakeboss to church many years ago.

 

 

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Monday groaning

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11 turned it up for a Monday at Armory to do 30 minutes of continuous pain stations including:

Curls, Squats, Shoulder Presses, Flutter Kicks, Kettle Bell swings, Merkins, Big Boi Situps, Snatch/Presses and Around The Worlds.

We also Passed The Duitchie so each could get a taste of what the other was carrying.

 

We touched on the word of the month, Present, as in being present to God’s will, then your family, and then others. Be present in the moment when God is asking you to do something. Be present for your spouse (and I’m speaking to myself!)

 

Aye!

 

 

 

 

 

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A Strong House is Built with HEAVY METAL

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7 Gathered for Giant Sets in a body builder type workout focused on each muscle group followed by a circle of power with two burnout exercises as PAX alternated.  Rep counts to the right on the grid.

Warmup:  Side Straddle hops, low slow burpess, front straddle seal hops, wide, normal, diamond merkins.

Shoulders Bi’s Legs
5 Front Raise 1KneeCurl Front Lunge
10 Press Reg Curl Sissy Squat
15 Upright Row 1Hammer Squat
5 Front Raise 1KneeCurl Back Lunge
Circle of Power Bus Driver Lucky7Curl Calf Raise
Dynamic10 Bear Crawl Gorilla WalkL Sprint
Chest Core Back Tri
5 Side Fly Am Hammer Pullover Kickback L/R
10 1-2-3 Dolly Lawnmower Overhead Press
15 Press Crunch Plank Row Skullcrusher
5 Side Fly Am Hammer Pullover Kickback L/R
Circle of Power 1/2Merk Hold Boat Back Merk Dips
Dynamic10 Superman Pump Goofballs Gorilla WalkR Crab Walk

Announcements:  Sweti, New Tomakawk, Bermuda Triagle,

Prayers:  Gratitude for a great new day and the pax that attended, healing for the sick, wisdom to start the week.

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Honor at the ARMory

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Perfect morning with 8 PAX gathering to the only work out with kettle bells at FHC- ask DH.  Needed help with a KB- Mr. Clean said I could use his rock but I had to give him a ride.  Deal.  Short Sale offered his on twitter- and that bringing his would assure he would escape the FS Monster.  Done.

Disclaimer Disclaimed. Warmed up with #usualsuspects and primarily targeting our verbal jabs at Twister.  He appreciated it.

The Thang- other than picking it up and putting it down, I wanted to isolate and wear out the muscle groups.  In between KB reps of 5, 10  15,- correlated bodyweight exercises were spliced in.

Run Lap

  • Curl
    • Merkin 10
  • Tricep Extension
    • Carolina Dry Dock 10
  • Turkish Getups
    • LBC 10
  • Goblet Squat
    • Lunges- 10 each leg

Run Lap

  • Lawnmower Pull
    • Merkin 10
  • Shoulder raise or press
    • Carolina Dry Dock 10
  • KB Swings
    • LBC 10
  • Figure 8
    • Lunges 10 each leg

6 Minutes of Mary

Naked Man Moleskin

Had the great privilege of attending an Eagle Scout Ceremony where 4  young men including Twister’s son were awarded the highest rank in Boy Scouts.  Of the many dignitaries that spoke, former marine in original dress blues from 1967 spoke of the most repeated word that day- Honor.  There is no greater compliment or description of a man than that of a man who has or act honorably.  In your words and actions- we must be honorable!

Prayers for new chapters in 2.0s lives: Stones’s son’s upcoming marriage, JWOWW’s daughter communion, and for Short Sale’s family as it has been one year since his brother’s passing.  God be with these men today.

Aye!

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5 at Armory with Celebrity Jailbreak

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5 braved the cold for some kettlebell misery while we watched other Pax head to the warmth of the Journey Group (Respect.)

Maximus was our celebrity jailbreak as kids have no school so he had nothing better to do in 23 degree temps.

After a mosey and some warmups, kettle bell were used for sets of:

Calf raises, John Travoltas, Figure 8’s and a jog.

KB swings, Around the worlds, Clean Presses and a jog.

Lunges, One hand swings, Snatch and squats and a jog

Big Boy Sit-ups, Flutter kicks, Benxh presses and a jog .

I really enjoy the times we have smaller numbers. It gives us a chance to share more about ourselves and as we learned in COT we have some heavy hearts.  We lost a member of the Pax from Mint Hill. Prayers to Short Sale on the death of his brother.  Prayers for Squeaky’s daughter recovery from mono and for his family as they think of loved ones in the coming months who have been through some tragedy.

God bless –

ASSASSIN

 

 

 

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