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.

11 PAX arrived at The Armory after a Panthers domination of the NFC Championship late Sunday night. YHC had to wear my Panthers NFC Champion shirt with Pride and be inspired to bring a beatdown that the PAX would feel until Super Bowl Sunday.

The Thang:

5 Burpees OYO, 20 Squats, 10 merkins, 10 Apollo Onos, Mosey around the parking lot

Round 1

12-KB swings, 12-curls eat arm, 12 tri ext, 12 goblet squat, Suicides, plank series

10-should press each arm, 10-curl each arm, 10-Russian twist, 10-deadlift, Suicides, plank series

8-up right row, 8-curls, 8-skull crushers, 8-lunch pass-thru, Suicides, plank series

Round 2

12-KB swings, 12-curls eat arm, 12 tri ext, 12 goblet squat, Suicides, plank series

10-should press each arm, 10-curl each arm, 10-Russian twist, 10-deadlift, Suicides, plank series

8-up right row, 8-curls, 8-skull crushers, 8-lunch pass-thru, Suicides, plank series

6MM

LBCs, Superman, Parachute, SSHs, Flutters, Hello Dollys, Freddys,

COT:

Great work by all PAX. We had great fellowship and good workout by all. Mumblechatter was low but Monday’s are rough but even rougher when you are picking things up and putting them down.

I talked to the PAX about all the things we work hard at or for. Education, Career, status, retirement. Nothing wrong with this, however we seem to leave the things that matter in the dust and balk at the idea of working hard or looking for assistance in our relationships, marriage, kids, serving others. When we are taking our last breath, don’t have any regrets…..work hard on the things that matter TODAY….and have a legacy to leave and be proud of.

• Get an Accountablity partner ASAP!!
• Yeti is coming hard and fast
• Prayers for Truckers co-worker’s family, Stang’s friend’s daughter, El Diablo’s new born daughter and family and all the other requests and praises. God is a loving father pursuing each of us. He is knocking on the door and you just need to let him in!

Thanks Dark Helmet for an awesome opportunity. Lots of fun and always great PAX!!

Cake Boss, In his Grip!