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!!!

It was a perfect morning at the Armory, 8 men, great weather and a laminated Weinke

Honored to lead and learn.

3 lessons from my morning at the ARM-ory
1. Senator Tressel “injured” is better than most at 100%
2. If you sleep on an air mattress at your in-laws, your a sucker
3. Cheddar is cheese not a member of the PAX

… the thang

Mosey over to the front of the church, keep moving for warm-up, exercise half way, jog it out to the other end of the drive, turn around, rinse and repeat, exercises included; butt kickers, high knees (school girl giggles), squat walkers, toy soldier, karaoke L, karaoke R, windmill walkers, bear crawl, imperial walker walker, inch worm, broad jump, shuffle L, shuffle R, pull knees to chest.

return to get your bell and mosey to the first parking lot.

3 sets of 8 exercises, 4 bell and 4 others in each set, across the parking lot from each other for a little jog in between (bell, run, exercise, run, bell, run, exercise, run … and so on)

1st set:
Bell: 10 each arm clean & press, 20 american hammer, 25 KB swing, 20 figure 8’s
Exercise: 20 bombjacks, 20 diamond merkins, 20 monkey humpers, bear crawl back

2nd set:
Bell: 20 bell lunge, 25 tricep extension, 30 goblet squat, 15 each arm curls
Exercise: 20 merkins, 40 mt climbers, 10 flying squirrel, 25 air squared

3rd set:
Bell: 30 chest press, 15 each bent over row, 20 squats bell above head, 30 LBCs with bell high
Exercise: 15 makhtar n’diayes, 20 carolina DD, 10 burpees, 15 kneetar n’ diayes

15 minute warm up, 10, 10 and 10, while the Weinke went on for probably another 45 minutes … next time

Thank You Dark Helmet for the opportunity to lead at the ARM-ory and for the men that push me this (and most) Mondays

Looks like we made it,
Barry Manilow

It’s always great to get a chance to Q at any AO. There is no better feeling to me than seeing car after car roll into the parking lot. Since this was my first Q since turning 40 last week I thought I would see how far I could take it without getting harassed too bad. Mumble chatter was going good and the disclaimer given, so as for all my workouts we took off for little mosey.

During the mosey we did a few warm-up moves they were as follows butt kickers, high knees, karaoke facing church, karaoke away from church sped up a little back to where the bells had been left.

Circle up for more warm-up moves SSH x 20, Mtn climbers x 15, Iw’s x 10, CDD’s x 15, Low slow squats X10.

Mosey over to short walls for box jumps x 21 than 10 Merkins, box jumps x 15 than 10 merkins, box jumps x 9 than 8 merkins.

Mosey back to Kettlebells since I was hearing complaints that this is a kettlebell workout.

Each of the following exercises were 3 sets of 10 reps after each set an Ab exercise was done for 10 reps also.

KB swings- LBCs

right arm curls- grave diggers right side

left arm curls- grave diggers left side

squat thrusters- rosalita

chest presses- flutter kicks

tricep extensions- big boy sit ups

shoulder presses- donkey kicks

low slow squats-

with time remaining Q wanted something with a little football theme.

3 point stance for a 20 yard sprint we ended up doing 4 of these.

had 3 minutes to spare and q said not to let me get to the end of weinke.

so did modified jack webbs instead of merkin and overhead clap we did 1 burpees 4 merkins up to 3/12 this was a crowd pleaser ha ha.

great workout and only couple of announcements-

yeti on the 20th and mud run teams starting to form.

prayers for Assassin as his grandmother passed away.