Category: The Armory

“Make him curl up in the fetal position”

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Twitter is a great way to nudge PAX to post, or in my view call out PAX who haven’t posted to the Armory in ages. The second best thing about Twitter is that other PAX reply with announcements that an FNG is posting and they want to Q to punish them FNG….even though he was headlocked as he was serving on a church mission trip. Prior to knowing an FNG was posting, YHC already created a wicked weinke. After a somewhat lackadaisical disclaimer…

COP consisted of: windmills, IM, Hillbillies, SSH (lots of them), squats, and a quick mossy around the church parking lot. PAX grabbed their KB and mossy over to the edge of the parking lot for some sidewalk chalk instructions.

Partner up and split the groups into 2. Half the group follows the LT parking stall sidewalk instructions while the other half follows the RT parking stall sidewalk instructions.

LT parking stall consisted of Partner 1 runs backwards to the other end of the parking lot and runs back while Partner 2 does the exercise. Swap with partner, then rinse and repeat with the next exercise. Exercises consist of: KB swings, upright rows, skull crushers, chest presses, merkins, flutters.

RT parking stall consisted of Partner 1 runs  to the other end of the parking lot  and back while Partner 2 does the exercise. Swap with partner, then rinse and repeat with the next exercise. Exercises consist of: Curls, shoulder presses, squats, LBCs, bent over rows, good mornings, burpees.

Once each group completed their side, flapjack.

Mossy to church benches for OYO of 20 or so reps of the following:

Overhead lat swings, Dips, Derkins, Irkins, Squat Sits. Then round of Mary consisting of American Hammers, Hello Dolly, Big Boy, and LBC with toe taps.

Mossy to COT

Thanks to the PAX for coming out and for the mumble chatter. Great morning for a KB workout.

Asked Crawdaddy to provide a quick hihglight of their mission trip that diverted them from Columbia (the Country) to FL in the wake of Irma. Great message of leadership. Prayers to Change Orders mother, Hot Pockets (FNG) on seeking a new job, and all other spoken and unspoken prayers.

Read your newsletter and sign up for the 5yr invergence!!

Trucker out

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Round Robin

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IMG_1093

Sasquatch led us through his standard warm up. Then mosey to the parking lot right in front of the church for the main thing.

Complete an exercise from the Weinke and then run a lap around the parking lot. Exercises as follows:

25 Kettlebell Swings

20 Merkins

20 Squats

20 Hillbilly Press (10/ side) (press the kettle bell up and on the way down, lift leg on that side up like hillbilly walker)

20 LBCs

30 Curls (15/arm)

20 Skull Crushers

20 Calf Raises

20 American Hammers

After we wrapped up all these exercises we did 10 minutes of Pax-led Mary. This was a good workout and I was grateful for the opportunity.

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The Armory – Do kettle bells rust?

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A slight delay in posting due to technical difficulties ie I forgot my password.  It was a little damp at the Armory on Monday, but that didn’t stop the 11 pax coming out for a wet beatdown.  We started off with the usual disclaimer and went into a brief warmup of SSH, WM, LSQ and Mtn Climbers.  At that point it started to rain so we moseyed over to the little porch are of the church.  There was talk about going down to the funeral home awning, but I didn’t want to.  No I’m not scared.

On to the Thang:

I tried to keep things simple so we did sets of 50.  Bad idea.  We did a 1/2 parking lot lap in between exercises.  Another bad idea.

Curls, triceps extensions, Goblet squats, overhead press, calf raises.  Did I mention that we did LBC after each lap.

The rain let up a little so we moseyed down to the short wall and did step ups, lawnmower pulls did some lunge walks and finished up with chest presses.

We had some discussion about discipline.  I shared about a video series I’ve been watching by Andy Stanley on Guardrails.  Guardrails are those things that might cause us to have a little damage but prevent us from going into serious danger.  These guardrails can keep us away from falling into some bad situations or help us stay on track to meet our goals.  Twister shared an example of a guardrail that he has been using in his life.

Thanks for the opportunity to lead.

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Fate Dealt our Pain at Armory

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Warmup:  Jog with kettlebell to circle of power, then 3 exercises in cadence:  low slow squat jumps, morrocan nightclubs, low slow wide grip merkins.

The Thang:   Partner up.  Deck of cards present. Partners drew 2 cards with an exercise on each.  We multiplied the numbers on each card together and did reps for those two exercises.  Aces multiplied the reps by 2.  If a joker was drawn, partners had to do 100 burpees total.  TWISTER drew the Joker!!!

Breaks – 1st:   wall sits with kettelbell pass through legs while a person! did bear crawls to the end. 2nd:  Indian run with kettlebell in right hand, then another lap in left hand.  3rd:  catch me if you can with partners with LBC’s as the exchange exercise.

Announcements  – 8/4 convergence.  Bear Grylls seeking BRR team.

Prayers:  Bullwinkle family illness, Assassin travel, Murphy/Sheaffer sympathy, Patrick Caldwell Chemotherapy.  Good start to August.

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More pass the dutchie

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10 at Armory this morning got better.

The thang:

Warmup
Windmills
Imperial Walkers
Sumo Squats
Good Morning Stretch

Lap, then back for:

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 dutchie, Tesh’s invention and always the growls from handling his and Peabody’s bells.

Lunge with bell to parking lot, take a lap, lunge back to wall for a quick round of LBC’s  and Protractors.

Big ending with big ups to Sasquatch on the news of a boy due in January (and soon to be Uncle Wegmans.) Continued prayers for Smithers F-I-L.

Always a pleasure —- Assassin ——-

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Armory – More Chalk and Freedom Talk

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6 fine men for a Monday at Armory for some kettlebells.

Brought back the chalk from last week and after a warmup, headed to the chalk, but stopped in the runoff control ditch for a little misery with a hill + burpees.

Mall-walked (some need improvement in this area) to the chalk and found in various spaces: Skull Crushers+Flutter kicks, Overhead Presses, Around the Worlds, KB Swings, Curls, LBC’s and SSHops+Clean Presses.

Did a few rounds of OYO in each slot, then tightened a circle for the Tesh invented “Pass The Dutchie” exercise. Always a hit, especially when we get to pass along Tesh’s 40-pounder. Only Tesh and I actually knew the song. Surely you’ve heard it before:

Musical Youth Pass the Dutchie – YouTube

We mall-walked back to COT, but had a minute or two for some Mary.

We spent a few minutes with Smithers on his F-I-L, and prayers for him, for comfort for him and peace for the family. Change Order’s daughter goes to her first away camp soon, and we talked about how freedom has allowed us advantages in life, but also the freedom to act alike a butt-hole as well, and I’m speaking to myself. We can all use some improvement in that area.

Always a pleasure and great to see guys come out in the gloom on a Monday!

Assassin

 

 

 

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A R O M Y backblast

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I misspelled Armory with chalk in the parking lot and led the group around the lot to hopefully get a little better.

Each letter of the word had pretty routine kettlebell tasks to perform, running with bell to find the next letter in the word “Armory.” (The Y was in hinterland.)

 

A good warm up and off to the spelling bee.

 

We spent a good amount of time on our freedom theme for the month and had some great mumblechatter  about accountability to ourselves and family.

Prayers for Bear Grylls brother, and for Smithers’ F-I-L, on his last days.

Always thankful for the opportunity to lead.

Assassin

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The Armory: R-E-S-P-E-C-T

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  • QIC: River Rat
  • When: 06/19/17
  • Pax: Spitz, Bass-O-Matic, Sasquatch, Wegmans, Tesh, Seacrest, CSPAN, Smithers, Moulder, Uncle Cracker, Assassin, Peabody, River Rat
  • Posted In: The Armory

The wind was strong, the humidity high, and the men came out to throw some iron around at The Armory. My favorite way to run a workout is to incorporate a timing mechanism instead of using a count. I feel this allows each PAX to use better form and also allows him to mumblechatter with his brother, assuming he has enough breath for it.

Warmup:

  • SSH, I.C. x20
  • Windmill, I.C. x10
  • Hillbilly Walkers, I.C. x15
  • Moroccan Night Clubs, I.C. x15
  • Mosey a short lap around lot
  • 10 burpees OYO

The Thang

Mosey to the parking lot with bells

In 7 parking spaces were cards listing two exercises with the bells. PAX divided up across the spaces with some PAX in one extra space. While the extra PAX ran a large loop around the parking lot, the remaining PAX completed the exercise listed on their space. When the lap was over, each group moved down one and the next group ran the lap. After each man was able to complete all 7 exercises, we moved to the second one on the list.

  • R – Upright Rows / Skull Crushers
  • E – Figure Eights / Around the World
  • S – Swings / Goblet Squats
  • P – Overhead Press / Push-Ups(merkins)
  • E – Dips / Calf Raises (there are a surprisingly few amount of exercises that start with the letter “e”)
  • C – Cleans / Curls
  • T – Tricep Ext/ Turkish Get-up

After completing both sets, the run loop was shortened and we rinsed and repeated the first exercise on each card. After that it was time to mosey back to COT.

Great push from all and hopefully everyone got in some 2nd F while working out!

River Rat out…

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The Armory 2017.24

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  • QIC: Tesh
  • When: 06/12/17
  • Pax: Spitz, Gridlock, Greenwave, Cottoneye, Sasquatch, Trucker, Bassomatic, Wegmans
  • Posted In: The Armory

Warmup

SSHx30, Windmillx10, Mountain Climbersx10, Peter Parkersx10, 6in hold, Honeymooner, DD
Intention: warmup till it burns a little bit to create conditions for hypertrophy early.

The Thang

Drop Set 1 (3 exercises of the same motion/muscle group, each next progression gets easier with more reps, and no breaks in between progressions)
1H Curls x10, 2H Curls x15, 20 second static hold in mid 2H curl position
Russian Twistx10, LBCx10, Freddy Mercuryx10
Stephen Curry 15 yards, sprint 85

Drop Set 2
Monkey Rows x10, Upright row x15, 20 second static hold upright row
Dying cockroachx10, Fluttersx10, Low dollyx10,
Stephen Curry 20 yards, sprint 80

Drop Set 3
Clean Press x10, Tricep extension x15, 20 second static hold bell behind head
Dying cockroachx10, Fluttersx10, Low dollyx10,
Stephen Curry 30 yards, sprint 70

Drop Set 4
Slow squat bell overhead x10, Slow squat x15, 20 monkey humpers (4count x10)
Straight into…
Lunge walk 40 yards, sprint 60

Drop Set 5
1H Bent Rowx10, 2H Bent Row x15, KB swing x20
Russian Twistx10, LBCx10, Freddy Mercury x10

Moleskin

Prayers for PAX going through sickness, 2.0s on missions trips and getting surgery.  Always love leading the PAX.  I feel fortunate to be out here.  Assassin said it a chicken n wisdom on Friday, but I’ll say it again, as I look around , I don’t see any faces that I wouldn’t like to hang out with.

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The Armory – Rain or No Rain…that is the question

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  • QIC: Cake Boss
  • When: 06/05/17
  • Pax: Tesh, Peabody, Assassin, Chicken Hawk, Smithers, Cross Check, Uncle Cracker, FNG-Romeo, Moulder, Sasquatch, River Rat, Wegmans, Mission Impossible, Chedda, Trucker, Spitz
  • Posted In: The Armory

17 men came to pick things up and put them down at The Armory. I thought for sure the crowd would be light considering it was “moist” on the ground. However the PAX never disappoints and the cars came rolling in one after the other.

Faith is the theme of the month. What are the things we have the most faith in???

Away we go……

Mosey around FHC building to back parking lot for COP

  • SSHs
  • Windmills
  • Merkins
  • Squats

Mosey to front of FHC

  • High knees
  • Butt Kickers
  • Karaoke up and back
  • Mosey back to bells

Grab bells and mosey to Funeral Home

  • 20 Curls
  • 20 Shoulder presses
  • 20 Tri Extentions
  • 20 Upright Row

Mosey to steps of FHC building

  • 20 Squats
  • 20 American Hammers
  • 20Lunge Pass thrus
  • 20 Full Sit ups

Mosey to Funeral Home

  • 20 Concentration Curls
  • 20 Bent rows
  • 20 Skull Crushers
  • 20 KB swings

Mosey to steps of FHC building

  • 20 Calf Raises
  • 20 Leg raises
  • 20 Box Jumps
  • 20 Hello Dollys

Wrap up

  • 10 Curls
  • 10 tri extentions
  • Bear Crawl to steps
  • 20 dips
  • 20 derkins

COT

Prayers for Smithers grandfather, Trucker’s family and all spoken and unspoken prayers

Welcome FNG Romeo (as in Alfa Romeo).

Faith in breathing is probably the most taken for granted thing. Don’t take this life for granted. Know Sky Q today and live for is kingdom not ours. Be the men and leaders he made us to be.

Cake Boss!

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