Category: The Armory

EMOM

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WARMUP: 20 SSH, 15 Imperial Walkers, 10 Hillbilly Walkers, 10 Cherry Pickers
THE THANG:
Three 5-minute EMOMs. At conclusion of each 5-minute round, run a lap around parking lot.

Round 1 (5mins):
5 Squats w/bell
10 Merkins
15 Curls w/bell
–Around the parking lot–
Round 2 (5mins):
5 Man Makers
10 Deadlifts w/bell
15 OH Press w/bell
–Around the parking lot–
Round 3 (5mins):
5 Bonnie Blairs
10 OH Tricep Extension w/bell
15 Calf raises w/bell
–Around the parking lot–

Form 2 single-file lines. Station 1 is pacer. When complete, everyone rotates up one slot. 1 goes to 9.
Station 1: run to end of lot (1 burpee)
Station 2: Coupon Swings
Station 3: Squats
Station 4: Mountain Climbers
Station 5: Man makers
Station 6: Coupon Curl
Station 7: Side Straddle Hop
Station 8: OH Press
Station 9: Mountain Climber

MARY: none
ANNOUNCEMENTS: Golf Tournament, Pints & Padres
COT: DD’s M, Backdraft’s Grandmother (100 BDAY), Boogie’s (14 year old BDAY)

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Baker Mayfield is not Pence

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WARMUP:
SSH, merkins, squats, Broga

THE THANG:
Untraditional 11s. At first I wanted to go all the way through from 10 to 1, but YHC quickly realized I wouldn’t be able to make it so I modified as needed. We worked through the first two exercises from 10 down to 8, then flipped to the next two exercises. Then flip back down for 7-5, then flipped back. Last set was 4 to 1.

We got through two sets of exercises before time ran out.

Merkins alternating hand on bell
Chest press

Second set
Squats
Set ups (each leg as 1)

Next round
Curls
Single arm row (each side)

Swings
Nut cracker

Solid workout and 0 running. According to my watch I burned 600 calories.

MARY:
No time left
ANNOUNCEMENTS:
Read newsletter
COT:
You had to be there.

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Doras in the corners

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WARMUP: All Exercises called in cadence – windmills, imperial and hillbilly walkers, seal jacks, planks, down and up dogs and merkins and shoulder taps sprinkled in

THE THANG: Dora’s in the corners. Each of four corners had exercises of tel:50-100-150 and pax partnered up……because we shouldn’t do life in isolation. Partner 1 runs to opposite side of parking lot while partner 2 exercises with the bell. And vice versa upon partner 1’s return.

Upon completion of a corner, rotate to the next one.

Corner 1
50 – man makers
100 – swings
150 – flutters w/press

Corner 2
50 – merkins on the bell
100 – hammer curls
150 – lbcs

Corner 3
50 – goblet squats
100 – shoulder presses
150 – swings

Corner 4
50 – upright rows
100 – squats
150 – flutters w/press

MARY: Just enough Time for a protractor session for about 45 seconds. Then 0600 was upon us.

ANNOUNCEMENTS: You bet – read your newsletter too.

COT: Shall always be the fifth core principle.

It is always an honor to lead a group of HIM. This morning was no exception. Boogie Nights, thanks for the call. :eye:

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Badland’s 2025 KB Quota – met

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Warm-Up:
Side Straddle Hops (IC x 20)
Arm Circles Forward/Backward (IC x 10 each)
Windmills (IC x 10)
Imperial Walkers (IC x 10)

Main Event:
4 rounds, farmers carry between rounds for active recovery

Circuit (8 moves, 45 sec each / 15 sec rest)

1. Kettlebell Swings
2. Goblet Squats
3. Single-Arm KB Rows (L)
4. Single-Arm KB Rows (R)
5. KB Clean & Press (L)
6. KB Clean & Press (R)
7. KB American Hammers
8. KB Deadlift High Pulls

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Slow and Intentional

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WARMUP: stretch, mobility
THE THANG: 3 sets 20 reps- goblet squats,deadlift, reverse lunge, overhead press, skull crushers, merkins, upright rows, lawnmowers, alternating curls.
MARY:
ANNOUNCEMENTS: golf tournament, bethel men’s shelter
COT: prayers for medical conditions, stress on kids with active violence

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AMRAP 4 Autism Preview

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WARMUP: Some
THE THANG: AMRAP:
400m partner run
31 KB Squats
69 KB swings
31 OH press
69 OH DB stationary lunges
31 burpees
MARY: A little
ANNOUNCEMENTS: Newsletter
COT: Best part. “Marriage isn’t meant for our happiness, it’s meant for our holiness”

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Do the work

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WARMUP: SSH,Windmill, Cherry pickers etc
THE THANG: Partner Dora, One works and one mosey with bell:
Curls, Rows, Shoulder press, big boys, bench, a few more…. X 2
MARY: bo time
ANNOUNCEMENTS: News letter
COT: prayers for students and teachers

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KB Suicides

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WARMUP:
– Moroccan nightclub
– windmill
– Imperial walkers

Mosey w/out bell
– 20 merkins on curb in cadence, mosey
– 20 low slow squats, mosey to COT

THE THANG:
– Lunge in front of church
– Count off by 3, set up for suicides

Board 1
– 10 man makers, run
– 15 goblet squats, run
– 20 lawn mower pulls – 10 each arm, run
– 25 American hammers – single count

Board 2
– 10 curls, run
– 15 low slow squats, run
– 20 halos, run
– 25 big boys, run

Board 3
– 10 upright rows, run
– 15 figure 8’s, run
– 20 overhead press – 10 each arm
– 25 lbc, run

Board 4
– 10 snatches, run
– 15 kettle bell swings, run
– 20 lunges – 10 each leg, run
– 25 box cutters, run
MARY:
Flutters
ANNOUNCEMENTS:
COT:

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Swing Fest

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WARMUP: Windmills, Produce Pickers, SSH, Merkins
THE THANG:
Workout#1
17 Swings
17 Crunches with KB
17 Sumo Squats
Run a lap
4 Rounds

Workout #2
200 KB swings
2 burpees every 2 minutes until the 200 reps are completed

Workout #3
21 Jumpover KB Burpees
21 Clean with OHP

15 Jumpover KB Burpees
15 Clean with OHP

9 Jumpover KB Burpees
9 Clean with OHP
MARY: Freddie Mercury’s
ANNOUNCEMENTS: Sweaty Barry, Trash Pick Up
COT: Closed in prayer

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