So after a road trip to the City of Brotherly Love (Philadelphia) and eating total garbage for 4 days, YHC felt the need to clean out the system and get back into F3 conditioned fitness shape.

Everyone knows “The Boss” ain’t fond of running, but he also knows the benefits it brings regardless of his distaste for the activity. So, The Armory had a little more movement today than a usual Cake Boss led beat down.

Warm Up

Jog

Lunge walk

Shuffle right/Left

Jog

SSHx15

CDDx10

IWx15

Lunge Walk

Shuffle right/left

Jog

The Thang

100 reps each exercise with partner

Partner #1 Runs lap around lot

Partner #2 does reps

No stopping….recovery is for the weak. Ha Ha!

Curls

Squats

Swings

Presses

Russian Twists

Merkins

Dips

COP

SSHx20

LBCX15

Rosalitax15

Superman for 10 count

Para shoot for 10 count

Merkinsx10

COT

16 manly men including 2 FNGs endured pain cooked up from Cake Boss!

Tastes so Good!

On a cool humid and damp morning, 14 men represented at the Armory.  Waking from a nightmare in bed to a night in the gloom. 

COP Warm up-

 – 20 SSH

– 20 Mountain Climbers

– 15 Monkey Humpers

– 15 Imperial Walkers

The THANG:

Round 1:

• 4 Burpees [@COP]

Round 2:

• 4 Burpees [@COP]
• 8 (4 L/R – Pass through lunges ) [@COP]

Round 3:

• 4 Burpees [@COP]
• 8 (4 L/R – Pass through lunges ) [@COP]
• *12 Derkins (Sprint to Wall and back to COP)

LBCs while waiting for 6 after each rotation (keep track of cumulative count of LBCs)

Round 4:

• 4 Burpees [@COP]
• 8 (4 L/R – Pass through lunges ) [@COP]
• *12 Derkins (@ Wall)
• *16 Dips (@ Wall)

LBCs while waiting for 6 after each rotation (keep track of cumulative count of LBCs)

Round 5:

• 4 Burpees [@COP]
• 8 (4 L/R – Pass through lunges ) [@COP]
• *12 Derkins (@ Wall)
• *16 Dips (@ Wall)
• *20 (10 L/R – Step Ups) [ @ Wall]

LBCs while waiting for 6 after each rotation (keep track of cumulative count of LBCs)

Round 6:

• 4 Burpees [@COP]
• 8 (4 L/R – Pass through lunges ) [@COP]
• *12 Derkins (@ Wall)
• *16 Dips (@ Wall)
• *20 (10 L/R – Step Ups) [ @ Wall]
• 24 (12 L/R Curls) [@COP]

LBCs while waiting for 6 after each rotation (keep track of cumulative count of LBCs)

Round 7:

• 4 Burpees [@COP]
• 8 (4 L/R – Pass through lunges ) [@COP]
• *12 Derkins (@ Wall)
• *16 Dips (@ Wall)
• *20 (10 L/R – Step Ups) [ @ Wall]
• 24 (12 L/R Curls) [@COP]
• 28 (14 L/R Halos) [@COP]

LBCs while waiting for 6 after each rotation (keep track of cumulative count of LBCs)

Round 8:

• 4 Burpees [@COP]
• 8 (4 L/R – Pass through lunges ) [@COP]
• *12 Derkins (@ Wall)
• *16 Dips (@ Wall)
• *20 (10 L/R – Step Ups) [ @ Wall]
• 24 (12 L/R Curls) [@COP]
• 28 (14 L/R Halos) [@COP]
• 32 (16 L/R Plank Rows) [@COP]

LBCs while waiting for 6 after each rotation (keep track of cumulative count of LBCs)

Round 9:

• 4 Burpees [@COP]
• 8 (4 L/R – Pass through lunges ) [@COP]
• *12 Derkins (@ Wall)
• *16 Dips (@ Wall)
• *20 (10 L/R – Step Ups) [ @ Wall]
• 24 (12 L/R Curls) [@COP]
• 28 (14 L/R Halos) [@COP]
• 32 (16 L/R Plank Rows) [@COP]
• 36 (18 Clean and Press [@COP]
• 40 Over Head Squats with Kb [@COP]

LBCs while waiting for 6 after each rotation (keep track of cumulative count of LBCs)

Excellent work Men!

11 Iron Men came to post at The Armory for a humid filled beat down and some cheesy 80s music.

Let’s just say, Tatonka was in his element and thought every song was from 1986.

The Thang:

Sprint to wall

Dips

Derkins

Side Straddle Hops

Imperial Walkers

Sprint back to COP

All 1 min exercises:

1 Swing

2 Squat

3 Shelf

4 Power to the People

5 Row

6 Curl

7 Chest Press

8 Fly

9 Sit-up

10 Russian Twist

Sprint

Dips

Derkins

Rinse and Repeat!

Message to the men to day was about friendships. What kind of friends do we have and what kind of friend are we?

Prov 27-17 Iron sharpens iron, and one man sharpens another.

If we hang around bad influence than we will become a bad influence. We tell this to our kids. I think it is just as important to us men.

Hang with those that lift you up, not drag you down.

Prayers to the injured, those dealing with junk, those of us who worry about our past….live for the next hour, day and future.

Aye!!

Ten Men arrived for a Kettle bell beat down and got some great tunes from Cake Boss’ play list.

14 Men came for a Kettle Bell Beat Down.

Warm up Lap

One Minute on 20 Seconds Off

90/45

Chest to Back Pullover

Two Handed Curl/Preacher Curl

Goblet Squat

Mosey to Station 1

KB Merkin

Figure 8

Back Lunge with pass through

Toe Taps

Mosey to Station 2

Halo

Upright Row

Dead Lift

KB Burpees

Mosey to Wall

Squat Curls

Shoulder Press

Stairway Wheel barrow

Dip

Mosey to Station 4

Chest Press

Curtsy Squat

Skull Crushers

Reverse Bridge Leg up and Thrust

Mosey to Origination point

Russian Twist

LBC with KB

Get Halfway Up

Plank Row

Boat/Canoe

Big thanks to Cake Boss for providing the tunes.  Too sexy was a big hit.

Prayer for Gridlocks family on the loss of his father

Prayer for CSPANs daughters surgery

7 men showed up at The Armory to a newly sealed asphalt parking lot. 30 mins into the workout us 7 geniuses realized, “Hey, maybe we should move and get off this toxic stuff we are breathing in???”

So we were still able to get a beat down in, regardless of the toxins, audible on Q’s and men MIA due to vacations and other. Fearless leader CSPAN got us started and we all contributed to a solid pain arama!

The Thang:

SSH, IW, Mtn Climber, Merkins, Peter Parkers, Parker Peters, 6 Inches (10 count)

Lunge walk, bunny hops, backward bunny hops, jog, side shuffle, karaoke, sprint, backward run

Round the Horn with KB exercises, 10-15-20 reps mixed in:

Curls, Tri Extensions, High Pull Row, Plank Row, Russian Twist, mosey to wall, Step Up, Derkins, Dips, One Legged Squats, One arm pushups, Box jumps, LBC’s, Lap around lot back to KB’s, LKB Swing, LBC’s, KB press, KB Skull Crusher, Leg lifts, KB Push up, KB Suicide run

Round the horn ab lab, 10 reps each:

Hello Dolly, Rosalita, Hi/Lo Flutter, Freddys, ankle touches, flutter kicks, Heals to heaven, Russian twists.

Probably had some other excurses in there, but I’m getting old and losing my monkey!

Great morning and great group. Had fun out there but still good workout to start the week.

Prayers for Greenwave and family, Deacon’s cousin, Boy Band’s family recovering from accident, all PAX and prayers lifted up.

Announcements:

This Friday – Slow Burn workout at Chick filet parking lot (meet in back) 5:15 Hard Drive QIC

7/17 – The Ranch (Colts and Mustangs) at Springfield middle school Qs needed! Contact Cake Boss

7/26 – Rock Hill Convergence – All workouts from The Fort encouraged to attend Rock Hill that Saturday.

Peace to all and may God bless your week, family and all you do.

Pebbles is a man of few words, and is known for his fast paced workouts. He did not disappoint a lively crowd on a humid Monday morning at FHC high quality pavement.

Summary posted for Pebbles:

Warm Up

Jog

Squat

Side Straddle Hops

KB Push ups

The Gloom

2 Rounds of Tabata – Work 20 sec, Rest 10 sec 8 periods of work per round

Curls for the Girls

Partner Complex One:

Step ups

Dips

Plank

Partner Stair Carry

KB Relay

Kettle Bell Suicides

Ab Lab

Kettle bells 06/02/14 – 13 manly men came to pump some iron, but we added a little cardio to the mix. The Armory is a mixed bag of workouts and gets interested each week. We tried this week to perform the Two hand Kettlebell swing without bending knees and keeping back straight. Well, we got it half right. Come see how we do next week for some good old fashion fun!

Jog to lot entrance

1. Lunge walk
2. Side straddle
3. Swap side straddle
4. Karaoke
5. Sprint to front of church
6. Partner wheel barrow upp steps X 2
7. Mosey to wall
8. Dips in cadence x 20
9. Sprint to COP

Each exercise 1 min:

1. Two-Handed Kettlebell Swing

2. Two-Arm Kettlebell Row

3. Figure-8

4. Kettlebell High Pull

Jog to lot entrance

1. Lunge walk
2. Side straddle
3. Swap side straddle
4. Karaoke
5. Sprint to front of church
6. Partner wheel barrow upp steps X 2
7. Mosey to wall
8. Dips in cadence x 20
9. Sprint to COP

Each exercise 1 min:

1. Kettlebell Front goblet Squat

2. Lunge Press

3. Sumo High-Pull

4. Russian Twist

Jog to lot entrance

1. Lunge walk
2. Side straddle
3. Swap side straddle
4. Karaoke
5. Sprint to front of church
6. Partner wheel barrow upp steps X 2
7. Mosey to wall
8. Dips in cadence x 10
9. Sprint to COP

1. Merkins

2. Halo

3. Tris

4. Bis

Suidcides

LBC’s X 20

Dying Cock Roach x 15

SSH x20

COT: