YHC enjoys Qing the Armory since it requires coupons (ie Kettlebells). A great selective PAX came out to support YHC on a colder than normal morning. Disclaimer was said and in order to keep the PAX warm, jumped right into it.

IW x10
SSH x20
Windmills 10
Goodmornings x10
Squats (Cadre Daniel style) x20
Warm up lap around church parking lot.

Mossy to main parking lot with KB
4 rounds of 3 exercises with 20 reps each, then run a lap around the parking lot.
Round 1: single ARM curls, skull crushers, chest presses
Round 2: Squats, KB swings, and bent over rows
Round 3: LBC, flutters, hello dolly
Round 4: side reaches, Russian twists, big boy situps

Got through all 4 rounds twice.

Mossy back for a 60 count of 6″inches with KB held up

Thanks for the support PAX

Announcements – read the newsletter, but the Memorial Day Murph is quickly approaching!!!

Prayers to Smithers FIL for stem cell collection, for YHC MIL, and all unspoken.

Trucker

After being inspired by Airborne at The Hive last Friday, I decided to do a board of pain. But, I don’t have a board so it ended up being a sheet of pain which was in a Ziploc baggie cause of the monsoon we had going on Monday morning. We started out with a slow mosey that turned into a puddle jumping exercise which was kinda comical. We did a few Piyo stretches, I have no idea what that is but my M does them occasionally. We quickly made a b-line to the little entry way where we found some dry ground.

The Thang: 50 of each exercise with a run around the light pole in between. Curls, goblet squats, overhead press, LBC’s, tricep extensions, step-ups, chest press, American hammers, dead lifts, swings, calf raises, flutters, lawn mower pulls, lunges and dips. Did I forget to mention that these were all with a kettle-bell? Yep.

Headed back to COT for Announcements, prayers and praises.

Thanks for the opportunity.  Bass-O-Matic out. <><

10 men arrived for a Chicken Hawk stand in Q for Assassin while he is bicoastal.  It was less than impromptu but plenty of opportunities to modify.

The Message:

• What areas of your life do you have a hard time sacrificing?  Maybe it is your money, maybe it is your time, maybe it is your intellectual superiority?
• Have you ever thought about what Jesus had to sacrifice at the end of his ministry?
• We often put all the emphasis on Jesus sacrificing his body but that wasn’t his big sacrifice.  Jesus temporarily sacrificed his unity with God when he took on the burden of our sins. Take an opportunity to reflect on our challenges of sacrificing the material world in order to find unity with God.  Our unwillingness to sacrifice is actually a rejection of God because he is inviting us to Love and give in order to receive his presence.

The THANG

Lap around the parking lot

Cop (SSH, Hill Billy Walkers, Wind Meals) stretching and such…

Mosey to wall with lunge walk pass through

Partner:

Wall

• Bear crawl while partner holds weight in front of them in wall sit x2
• Crab walk while partner holds weight
• Bear crawl while partner holds weight over head in wall sit x2

Bench

• 20 – Squat Thruster step ups, 20 – skull crushers, 20 dips then do a lap while doing chest press
• Rinse and repeat at 10 reps do a lap while doing a waiters carry with weight

Mosey to Parking lot for Dora 1-1-1

While partner does a sprint to other side of parking lot w/o weight

• 100 high pulls
• 100 plank rows
• 100 kbs

Mary

It was an honor and pleasure

A total of 6 pax made it out of bed for the post after a day of snow, in March.  Hey, there might be pollen out, but at least we got some snow to knock it down?  Amiright?

Warm-up:

Hillbillys, windmills, merkins, mountain climbers, followed by a stretch for the WOD.

This morning’s workout was brought to you by the 2017 Crossfit Games.  The 17.1 workout can be seen here:

https://project6-drupal.s3.amazonaws.com/cfg_open2017_event_17_1-10ednhsy6ewhd6.pdf

The weight was whatever you brought and instead of a box jump, it was a burpee KB jump (’cause in my book, box jumps as cardio exercise while “good intention”-ed does not seem well advised).

10(5 each arm)/20/30/40/50 snatches with 10 burpee kettlebell jumps between sets.  This workout seemed daunting at first but was all motor (and less bulk power than I had anticipated).  I don’t think I have ever sweat this much when it was 28F out.  I made a sweat angel through 3 layers.

This was followed up by a few exercises that were called out.  Flutters, pullovers, Chest flys, Protractor, Tricep extensions, Donkey punches (Tricep kickbacks), Squats, 20 yd Kettlebell carries, With the rest going to core… LBCs, Low dolly, Freddy Mercs  (everything with bell)

Moleskin

Prayers for family members, some are travelling and some are sick.  Prayers that well all get better and stay healthy through the next CSAUP we have planned…  It was fun guys, see you next week.

5 PAX met at Armory ready to tackle the week.

Warmup
10-Windmills
10-Imperial Walkers
10-Sumo Squats
Good Morning Stretch

Lap

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 duitchie that I stole from Tesh.

Spent a few minutes at COT on wisdom, and asked the PAX to name a person who was wise to them. All contributed and I urged the PAX to let that person know how much they mean to him by a phone call, lunch, whatever might be appropriate. I recently took my mentor to lunch. He’s 80 now, and I felt like I needed to let him know how much he meant to me.

We said prayers to those who are wise to us and have mentored us, thanking God for having put them in our lives.

_________

PUBLISHING ON BEHALF OF COTTON EYE — Excellent Q today !

Eight men posted this morning on President’s Day.

A quick audible as I forgot my kettlebell on my rookie Q! Thanks to Assassin for warming everyone up until I returned with my bell and hat in hand.

Mosey to Knee Wall – Partner Up – Partner 1 runs lap around wall while Partner 2 performed exercise below / rotate in between
Off wall / pull up bell (R&L) with Merkins/ Step up R&L / Dips

Four Square

Corner 1 – Kettle Bell Swings (20), Goblet Squats (20), Arm Around (10) / Around Head (10)

Corner 2 – High Pulls (20), Skull Crusher (20), Figure 8 (20)

Corner 3 – Shoulder Press (15) L&R Arm, Rocky B’s (25), Big Boy Sit Ups with Bell Extension (15)

Corner 4 – Bell Travolta’s (10 each arm), Lunge Pass Through (20), Big O (20)

Back to Knee Wall – Reviewed 2 examples of helping: 1. Giving to someone who is asking for help (stranger needing money) 2. Encouraging friend/mentor on decisions about future role in church. The point is there are multiple ways to be helpful to those around us if we are intentional and have an awareness to take action. To be honest this point probably to not come through as I intended. I was somewhat rattled for forgetting my bell, missing a few workout stations and did not recover properly.

Final exercise Curl (Right Arm & Left Arm) – Partner 1 perform exercise until you cannot go any further. Partner 2 observe and jump in to help assist and push partner 1 to do more! (Rotate)
Honored to serve

CE

9 men posted this morning to encourage and make each other better!  The wind was whipping but the temperatures were warm so the chatter was ‘a plenty.  Spitz joined us and took the chatter below the belt which will give us reminders that some may want to forget.

Message

• This month we are talking about being intentional.  A verse that comes to mind is Ephesians 5:10, “Figure out what will please Christ, and then do it.”  Do you know what is pleasing to Christ? Vs those things that don’t please him?
• What is pleasing to Christ?  How about being in prayer, life group doing life with a group, being in his word?  Why does he need you doing these things?  He needs us to be a model for other non-believers to look at and he will do the rest in changing their heart and/or encouraging them through you.

Slow warm up mosey around the parking lot then back to the starting position.

COP – SSH, Hillbilly walkers, merkins, stretches

Four square (starfish) with pass throughs and 10 overhead squats at center, pass throughs to next corner

 – 20 kb arm merkins

 – 20 high pulls

 – 20 plank rows

 – 20 curls

Take  a break with some suicides x 2 rounds

Round two with duck walk with weights overhead with 5 burpee in middle

 – 20 arm extensions

 – 20 1 arm shoulder press

 – 20 big Os

 – 20 verticals chest press

Mosey to Knee wall – partner up – while partner runs lap around wall x 2

 – kb derkins 

 – skull crushers

End with 2 minutes with Mary.

Honored to serve and humbled to serve.

CH

10 PAX braved the single digits this morning to warm themselves up with kettlebells. YHC intent was to keep everyone moving so their hands wouldn’t freeze to the kettlebells. The thang:

YHC found some chalk at home and wrote an exercise in 14 parking stalls. Each PAX started at various parking stalls, completed the exercise, then ran a lap around church parking lot, then moved onto the next exercise.

25 squats
15/15 side reaching abs
10/10 curls
10/10 shoulder presses
15 KB swings
25 skull crushers
10/10 side lunges
25 LBCs
15 upright rows
10/10 merkins
10/10 one-arm rows
20 chest press
20 standing Russian twists
15 lat pull overs with chest press

Appreciate the PAX for coming out and keeping warm.

Joe Davis is postponed till this Saturday.

Trucker