Being given the opportunity to Q twice in less than a week at in the Fort was fantastic! I hope it was worth everyone’s effort to get outta the fartsack!

That thang …

With an FNG posting I attempted to complete the disclaimer but legal counsel was not present so hopefully it was ok! We circled up for a little COP/Warm up with most counts being 13 (Go Panthers!).

A quick mosey with kettle bells to the front of the church, dropped off the extra baggage and took a long lap around the parking lot. Upon our return to the bells the fun was explained.

7 minutes of two exercises with accumulating counts, followed by a long lap. The three sets where:

-Bobby Hurley’s / Upright Row — 1 hurley, 1 row, 2 hurleys, 2 rows, 3 hurleys, 3 rows … etc for 7 mins.

-Squats / Overhead Press

-Kettlebell swings / tri ext

There was a little mumbling about the 7 mins but all the men pushed through and got better for it!

Wrapped up with a short cusak back to the shovel flag for a few minutes of mary before COT.

Love this work and miss Mondays! Was an honor to Q and to welcome FNG “Heffernan”

Catish … over!

10 HIM showed up on this cold Monday morning to swing some bells…and run with them.

Disclaimer…disclaimed.

Mosey around the parking lot for a nice warm up lap and circle up.

COP

WM x 15

SSH x 30

IW x 15

Squat x 20

Merkins x 10

12 Days of Christmas – new workout for every number and work your way down.  You know the drill.

1 – KB Burpee (I had this at 5 and changed it on the drive over…#whimp)

2 – KB Fast Money Suicides (Cakeboss Fast Money Special)

3 – Clean & Press – Each side

4 – KB Merkins – 4 each hand on bell.

5 – Tricep Extensions

6 – Curls – Each side

7 – Rows – Each side

8 – Overhead presses – Each side

9 – KB Sit-ups

10 – Russian Twists

11 – Lunges – Each side

12 – Squats w/ Calf Raise

We finished up just in time!  Mosey to COT.

COT

Lots of prayers and praises from the PAX this morning.  Lift them up!

Moleskin

Longshanks FINALLY made one of my Q’s!  He and Ginsu were setting the pace.  Nice work!

Quiet group this morning.  Maybe everyone was trying to catch their breath…and it’s Monday.

Honor to Q.  Thanks Helmet for the opportunity!

Seacrest, out!

3 pax showed up for a wet beat down by backdraft. It could have been 1 if the other 2 did not have to show up to pay off a bet to a true Tennessee fan. 2 of us got the gloom started off early with a nice 51 burpees in the downpour as to not take away from the Qs workout even if one of them was the Q.

The beat down started right on time and 3 crazy warriors were hoping that a few more headlights would turn in but that never happened. Q gave a brief disclaimer and let the pax know that he took on this Q at 2230 the night before but it would not disappoint. It went something like this.

Mosey around parking lot

circle up for a quick warm-up. 20 SSH, 15 cherry pickers, 15 IWs, 10 windmills, 15 peter parkers, 10 Mtn Climbers.

Take another mosey around

Pick up kettle bells for a tabata beatdown of upper and lower.

right arm presses, left arm presses, right arm curls, left arm curls, goblet squats.

Mosey

line up with kettle bells

10 reps each side curls than sprint to light and back.

KB swings 10 spint to light and back.

Mosey to wall

3 sets of wall sits and new exercise Backdraft came up with he calls SpiderBallz (Balls to wall but than peter parkers in the up position)

mosey back to COT

around the circle abs of each pax choice.

announcements read the newsletter.

Prayers to wheels who is on IR get back soon.

BackDraft out

5 men made it to The Armory on the wet November morning (There might be a song in that).  All kidding aside, is was great to see headlights join Dark Helmet and I in the parking lot, my expectations were not high.

Disclaimer and a brief comment of where we may stay dry, but the boards were in place and we were off.

A traditional Armory warm-up mosey around the lot, 20 SSH, 20 IW, 20 Windmills, 20 Squats. Mosey with your bell to the front ledge (a 2ft incline). OYO 20 dips, 10 each step-ups, 10 derkins. Mosey to the big lot. NOTE: In a heavy rain … 2x4s, duck tape and Sharpie …

One end of the lot there are 8 KB exercises, on the other there are 8 w/o the bell. KB first, run around the edge to the others, then back.  We made it though the entire program once, then the KB side twice, with running in between.

KB side: 20 tricep extensions, 10 each arm curls, 10 goblet squats/10 overhead, 20 chest presses standing (Howitzer insisted we do the second round like it was originally written, on your 6 w/ flutter kick), 20 swings 2 handed, 10 rows each side, 10 each side clean & press, 10 each way figure 8s.

w/o the bell side: 10 merkins, bear crawl to the corner, 10 bombjacks, 5 burpees (yes, only 5 and modify if needed), 20 mountain climbers, 10 monkey humpers, air chair with 20 overhead claps, 10  carolina wet docks.

Back to COT. Safe travels to Howitzer as he is on his way to the Middle East.

This morning marked 6 months for this former sad clown. Honored to Q at The Armory, thanks to Dark Helmet for giving me the keys and Howitzer, Socrates & Patton for joining me on a tough morning.

A beautiful, crisp, October morning. I love starting my week this way… Working out with my brothers in the gloom… I forgot to remind our Q for this AM (though it should have been on his calendar), so since it was a little my fault, I took an #ImpromptQ opportunity to lead. No sense in overtalking it, so here’s The Thang (more or less):

Warm Up with a lap around the parking lots, with a little dynamic warm up mixed in:
Some backwards running, toy solders, and knee-to-chest pulls as we jogged, then we circled up for some more:
25 SSH
25 Moroccan Night Clubs
20 Merkins
10 CDD
(I think there was something else in there, but so be it…)
Then we grabbed our bells and moseyed over to a different part of the lot where we would do some HIIT with the bells. With some variation (as I am documenting from my then oxygen deprived and already faulty memory) we worked for 1 minute on and 30 seconds off on the following:
– KB Swings
– Bicep curls (first one arm, then the other)
– Triceps extensions (two-handed)
– Clean and press (one arm, then the other)
– Goblet squats
– Upright rows
– Dead lifts
– Bent over rows (one arm, then the other)
– Chest presses (two-handed)
– We mixed in some sprints to the end of the lot and back
– We did some wall sitting and some BTTW
– Flutter kicks with the bell held above your chest
– LBCs with the bell
– Rosalita with the bell held above your chest
– Elbow plank
– other stuff I can’t remember

I know there was more, but I don’t recall it all… Sorry about that…

The main thinking I had this morning was that we often quit too early. We often push ourselves a little, but not ALL the way. We don’t leave everything we have out on the field of play/battle. If we are holding back, we cannot be fully useful to our purpose, our families, our careers, our friends, or our God. Though he is a terrible example of how to live your life, one of my favorite quotes is from Jordan Belfort, “The only thing standing between you and your goal is the bullshit story you keep telling yourself as to why you can’t achieve it.” The game is won and lost in our minds. I reminded the men out there, that they are the ones who showed up. A lot of men, for whatever reason, didn’t. It is our job, the job of the men who show up, to reach to those who didn’t. To reach to those that are believing their internal BS story and not being who they were put here to be. I’ll leave you with one more quote that I love: “It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things.” ― Leonardo da Vinci

Pray for our brothers and sisters who are hurting, struggling, or otherwise not able to live fully to their purpose…

Helmet, out.

Despite the mention on the twitter machine of running and burpees, 11 of the Forts finest showed up for the class at the Armory.  Disclaimer mentioned and off we go.

The Thang

Mosey lap around the parking lot with high knees, butt kickers, and karoake.  Circle up for warmup. SSH x 20, 5 burpees OYO, Windmills x10, 4 burpees OYO, Imperial walkers x 15, 3 burpees OYO, Mountain climbers x 15, Good Mornings x 10.

We then got in groups of 3 (one group of 2, McGruff and YHC).  Person A would be doing a count of an exercise, Person B would be doing as many reps as possible of a different exercise, Person C would be running.  When Person C gets back from running a lap, they take over the count from A,  A moves to B, B moves to C and runs a lap. LBC’s or Flutter kicks once finished.

First round – 120 Kettlebell burpess, tricep extensions

Second round – 100 goblet squats, bicep curls

Third round – 200 kettlebell swings, shoulder press

Everyone then did 25 deadlifts, 25 upright rows, 25 chest presses and 20 plank rows (10 each arm)

Finished with AB Lab of Chopsticks, Rosalitas, Protractor, Hello Dollys, and LBC’s

COT and BOM

Announcements – Fastest 5K this Saturday, Joe Davis on January 9th

Prayers – Stangs wife Crystal having an MRI, PAX heading down to Columbia to help with flood recovery efforts

Moleskin – Always an honor to lead the Armory.  Thanks Dark Helmet!!  Little bit of grumbling during the 120 kettlebell burpees, but i serves as reminder that when you are going through hard times their are others with you to help you out an encourage.  We all go through hard times and tough stuff, but remember when you’re going through it, find your F3 brothers and ask for help.  You know they are more then willing but they have to know you need it.