Category: The Armory

Anchored in Salvation

Leave a comment

Words of wisdom shard by Cake Boss prior to the workout. Visualizing our lives as us paddling to stay afloat in the ocean, waving rising and falling all around us. We were encouraged to keep our eyes looking up, keep our eyes on the sky. Keep our faith. Work hard. And believe we would be rescued. One must also anchor himself in salvation, so as not to be swept away by the currents of sin. Excellent pre-beatdown thoughts, Cake Boss.

 

The Thang : Cake Boss on Q

Sprints to curb and back between each exercise

SSH x 20

Mtn Climbers x 20

Imperial Walkers x 20

Squat x 20

Peter Parker x 20

Handoff to Beacon:

4 corners – Complete exercises as agroup and then sprint (as a group) to the next corner of the big parking lot.

Rd 1.  Taking KB with us. Goblet Squats x 10, KB Swings x 10, Curl x 10 each arm, Side Push w KB x10

Rd 2.  Peter Parker x 10, Squat x 10, Mtn Climbers x 10, Parker Peter x 10

Rd. 3  Peekaboo Street (Ode to DD) x 10, Monkey Humpers x 10, Body Builder Burpees x 5, Apolo Ohno x 10 (Again, DD)

Rd 4.  With KB again…Maktar Jai x 10, Merkins x 10, Jumping Lunges x 10, Burpees x 10

Handoff to Cake Boss

1 minute each exercise

KB Swing

Shoulder Press

R/L Arm Curls

Tri Extensions

Cake Boss – Six Minutes of Mary

LBC x 15 – Shuffle up & back (short parking lot)

Freddy Mercury x 15 – Karaoke up & back

Rosalitas x 10

Hello Dolly x 10  – Back Pedal up & sprint back

Heels to Heaven x 15 – Two sprints

Mosey to COT

TClap |
0

The Armory – More Running less Fartsacking!!

Leave a comment

8 men pulled out shorts and t-shirts for the warm air and fine asphalt of Forest Hill Church parking lot.

This week we did sprints in-between each KB move. The Armory is fully stocked and loaded!!

As the Foodlion Lion says, “just my 2 cents.”

The Thang:

Warm Up-

20 SSH

20 IM

Sprint to mini wall

20 Dips

20 step ups

Sprint back to COP

Round One-

Goblet Squat – 1 Min

Sprint

R/L Curls – 1 Min

Sprint

KB Merkins – 1 Min

Sprint

Round two-

Shoulder Press – 1 Min

Sprint

Lunge Pass thru – 1Min

Sprint

Tri Extension -1Min

Sprint

Freddy Mercury – 20 count

Audible

Sprint to Mini wall

10 Dips

10 Steps Ups

10 Derkins

Sprint back to COP

Round three-

KB Swing – 1 Min

Sprint

Curtsy Lunge – 1Min

Sprint

Bent Rows -1Min

Sprint

Mountain Climbers – 10 count

Round four-

Goblet Squat – 1 Min

Sprint

L/R Curls – 1Min

Sprint

KB Merkins -1Min

Audible

Sprint to Mini wall

10 Dips

10 Derkins

Sprint back to COP

COT

8 PAX were beat down after a disappointing Super bowl

YHC discussed Romans 14:13 13 Therefore let us not pass judgment on one another any longer, but rather decide never to put a stumbling block or hindrance in the way of a brother.

We need to encourage each other and not pass judgment but let our brothers be judged only by God.

Prayers for all the PAX and especially Trucker’s work environment and that it improves as God walks along his side through it.

CB

TClap |
0

Game Plan – Proberbs 29 – Cooler Heads Prevail!

Leave a comment

9 men seeking wisdom gathered at Chickfilet to see if the Cow could explain humility! The Cow had nothing to add, but Proverbs 29 had plenty to feed us.

 

As we circled around to discuss “The Word” this week, we found in Proverbs 29 kicked up some of the language a notch, by using works like havoc, hate, rage and ruin. Throughout Proverbs we have been told, it is not God’s plan that leads us to bad places, but our own decisions. We need to seek the Lord, surround ourselves with good councilors, and make decisions wisely….not in haste!

Some Key verses this week:

1 He who is often reproved, yet stiffens his neck,

will suddenly be broken beyond healing.

When we refuse to change our ways or repent, which means turn away from, we endanger ourselves beyond any bounds.

11 A fool gives full vent to his spirit,
but a wise man quietly holds it back.

How many time do you hear, Think before you speak? Let’s slow down and use our minds before our words get us in trouble.

20 Do you see a man who is hasty in his words?

There is more hope for a fool than for him.

More of verse 11, don’t let words fill you with regret or guilt. Be wise with the tongue.

23 One’s pride will bring him low,

but he who is lowly in spirit will obtain honor.

Pride will lead to humility eventually because our pride will bring us to our knees…. ”I can do it!” Go in with Humility first and you will be honored and respected by all.

Great group discussion today. Guys are really helping one another and sharing insights and views. The Word is coming alive at Game Plan for sure.

Prayers for the Millen Family who lost their husband and father to liver disease.

Prayers for those whose marriages are under attack and that they can get on the road to recovery.

Prayers for unemployed or underemployed that they find peace and comfort in that God will provide alongside their diligent search for work.

Next week is 3rd F convergence with Bible Study Challenge Crew. Please try to attend…this is exciting to see men sharpening men with the word!

 

Two Chapters of Proverbs left…..31 total in 33 weeks….Impressive PAX!

 

TClap |
0

The Armory – Do Not Grow Weary

Leave a comment

 

14 Men showed up at The Armory this morning to ease into the beginning of the week.

It was a mild 46 degrees, so Cake Boos felt it was time to shake up the routine and the Kettle Bell monotony.

The Thang:

4 stations in the 4 corners of Forest Hill Church parking lot. Do 1 exercise move and spring to next station, next move and so on for 5 rounds.

1 Warm Up lap

Station #1 – Arms

  1. Merkins
  2. L/R Arm curls
  3. 2 arm Concentration Curls
  4. Overhead Tri Extension
  5. Skull Crushers

Station #2 – Legs

  1. Merkins
  2. Power Jumps on Wall
  3. Goblet Squat
  4. Steps ups with KB
  5. Lunge KB Pass-thru

Station #3- Shoulders

  1. Merkins
  2. L/R Shoulder Press
  3. Upright Row
  4. Front Raises
  5. Lateral/Side Raises

Station #4 – Abs

  1. Merkins
  2. LBC’s
  3. Hello Dolly’s
  4. Flutter kicks
  5. Russian Twist/Bent Rows

Merkins were a crowd pleaser!

We began each station with 8-10 merkins and last round with Mtn Climbers

Ended at 5:59am for COT

Half way through the pain, I read Hebrews 12:1-4

Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, 2 looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God.

Do Not Grow Weary

3 Consider him who endured from sinners such hostility against himself, so that you may not grow weary or fainthearted. 4 In your struggle against sin you have not yet resisted to the point of shedding your blood.

Aye!!

 

TClap |
0

Goodbye COMFORT Zone= Hello Filthy Fifty

Leave a comment

24 PAX posted at a cold and windy WEP Fort looking for a motivating start to their weekend, what they found was an Audit / CSPAN challenge to push beyond their normal comfort zone.

The Thang:

Audit welcomed the group to the “filthy fifty”, the first two were in cadence, and all others were OYO.

50= SSH

50= Slow and deep squats

50= Burpees

50= Bunny hops

50= Merkins

50= Walking lunges

50= Pull-ups

Lap around WEP

Seal Team sit-ups until everyone finished with a group set of 15 for fun.

Line up and sprint the long way across the park & sprint back.

Hand off to CSPAN:

Walking stretch of jog, walking imperial walker, butt kickers & high knees

Line up along tree line:

Series of bear crawl and walking lunches down and back = way too many times

Series of duck walk and bunny hops down and back = way too many times

Circle up

Dealers choice for 10 repetition around the group twice =exhausting and high level of chatter as each PAX selected the next and more painful exercise.

COT:
Audit reminded us that we are formed in God’s image, and our mind is the weakest part. Our bodies are always capable of more when our mind thinks we are finished. Today was a perfect example as many felt the “filthy fifty” was impossible but all the PAX finished strong.

Naked Man Moleskin = Check weekly email for updates and details

Doc Holliday is conducting free Oral Screenings at the Baxter Race, sounds like a great potential double down with a 0900 start time for a 5K = See Doc Holliday, Pusher or CSPAN

FNG = Welcome to Butterfly and Double Dribble

Crab Cakes & 10 Square F3 1 year anniversary

Blue Ridge Relay = See DD

Paint Ball =See Crab Cakes

2/10/14 first meeting for Bible Challenge group = See Pusher

Drink plenty of water and remember to be a better man today than you were yesterday.

CSPAN-over & out

TClap |
0

The Armory – “I want to Pump You Up”

Leave a comment

Hans_and_Franz

10 Men showed up ready to pump some iron. Weather was mild and the fellowship was plenty. Was a great showing and good time with the PAX.

The Thang

Suicides

*  2 Handed Kettle Bell Swing – 1 minute for all

*  Figure 8

*  1 Arm Curl – Right

*  1 Arm Curl – Left

*  Kettle Bell Squat

*  Right Arm Military Press

*  Left Arm Military Press

*  LBC’s

*  Tri Extentions

Rinse and Repeat 3 times 1minute each excercise.

Anouncements:

Bunch of Running opportunities – Be sure to check email and websites for information on them all.

Praise Report on Boy Band’s daughter Lucy. She is doing well and eye sight is improving. All Glory is his!!

Today, if you will hear His voice, do not harden your hearts.—Hebrews 4:7

 

TClap |
0

Game Plan – Proverbs 26 What not to do!

Leave a comment

8 PAX arrived in the cold rain at Chickfiet for some Chicken n Wizdim.

Studying Proverbs 26 and winding down the book with 5 chapters left, the wise authors are not holding back and telling it like it is. 26 breaks down into 4 sections for us that covers the following:

Fools, Sluggards (lazy), Those careless with words, and liars/deceitful people.

The Challenge is What not to do and don’t fall into these categories even in the slightest way in order to avoid obvious trouble.

Key verses:

4 Answer not a fool according to his folly,
lest you be like him yourself. Engaging with a foolish person makes you a fool
5 Answer a fool according to his folly,
lest he be wise in his own eyes. Warn or correct the fool so they know the right way, but then move on

8 Like one who binds the stone in the sling
is one who gives honor to a fool. Like getting hit was a misfire, Be careful of the crowd you run with and people you “honor” as it can bite you and hit you in the face one day.

13 The sluggard says, “There is a lion in the road!
There is a lion in the streets!” Any excuse not do to what we need to do…..How driven are you at work, but not in your marriage and with your kids….don’t be lazy where it matters!

22 The words of a whisperer are like delicious morsels;
they go down into the inner parts of the body. Gossip and words of destruction are like taking little poison pills….they go in deep and kill from within.

27 Whoever digs a pit will fall into it,
and a stone will come back on him who starts it rolling. Liars and deceitful people not only end up trapped, but can get killed by their own web of deceit

Proverbs 27 Next Friday. Come and join us!

God Bless!

 

TClap |
0

Fort Running Crew Preblast to Cola

Leave a comment

 

To All Fort Pax looking for another challenge.  Whether you ran the Kiawah Half/Full or have never ran one before, WE NEED YOU.    

Who is man enough to step up and join the crew to Columbia on March 8?  Let’s make a good showing in Cola.  It is a challenging, but good route.

Visit the F3 Columbia Preblast with all the information necessary.  F3 Columbia had secured a special $ 35 registration fee for their group and all previously interested runners.  All we need to do is provide Chaser with a ballpark number and he will help with requesting the same special rate. Please respond to me by COB 1/18/2014 and I will help coordinate with Chaser.

http://f3nation.com/2013/12/18/run-hard-preblast/

Here is a training schedule similar to the Columbia routine.  I am out each morning and some evenings for a run.  Sunday morning 6 am runs across Fort Mill.  All are welcome to tag along.  The more the merrier.  Saturday tweets will go out to find all takers.

 

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
1/6 – 1/11 3 Miles F3 4 Miles 3 Miles Off F3 5 Miles 15
1/13 – 1/18 3 Miles F3 4 Miles 3 Miles Off F3 6 Miles 16
1/20 – 1/25 3 Miles F3 5 Miles 3 Miles Off F3 8 Miles 19
1/27 – 2/1 3 Miles F3 5 Miles 3 Miles Off F3 10 Miles 21
2/3 – 2/8 4 Miles F3 5 Miles 4 Miles Off F3 11 Miles 24
2/10 – 2/15 4 Miles F3 6 Miles 4 Miles Off F3 12 Miles 26
2/17 – 2/22 4 Miles F3 5 Miles 4 Miles Off F3 9 Miles 24
2/24 – 3/1 3 Miles F3 4 Miles 3 Miles Off F3 8 Miles 18
2/3 – 2/8 2 Miles F3 2 Miles 2 Miles Off Race / 13.1 Give Thanks 19
TClap |
0

No Cadence Makes Me Sad

Leave a comment

18 PAX posted at The Fort “Laces IN/ OUT” for a balmy 25 degree workout

In honor of the Fort Mill Police Department and our friends from the neighborhood we conducted a tribute to The Marine Corps Silent Drill Team, and please understand that no cadence makes me sad.

The Thang:

We conducted a long walking warm up around the path of the park with a high level of mumble chatter and no cadence calling to include: Lunge walk, butt kickers, high knee, and walking imperial walker with a few stops along the way to circle up for COP to get cold tired muscles ready for fun.

Run the drill bits of WEP = 5 exercises x 7 repetitions – Burpee, Merkin, SSH, Monkey Humper & Squat.

Partner up for partner push and partner pulls.

Arkloader series along tree line = bear crawls, lunge walk, duck walk and baby bunny hops.

Back to COP:

Dealer’s choice for AB-LAB, we made it through the group twice at each selection for 10 repetitions. It was fun to have the runners join us for some additionally painful suggestions.

Slow short mosey to COT:

Naked Man Moleskin

Consider Alcatraz on Saturday 1/11/14 because of the 7K running race immediately following our WEP workout, details of the race http://racesonline.com/events/7k-preservation-run

Stay in tune on the weekly email from THE FORT

Chicken & Wisdom Friday Morning with Cake Boss + 210  pounds (equal to my body weight) of food donated to the Food Bank from our group.

Friday movie night, props to Navy Seals, almost as tough as a Marine.

Drink plenty of water and remember to be a better man today than you were yesterday.

CSPAN-over & out

TClap |
0

The Armory – Real Men Show Up and use Kettle Bells!

Leave a comment

Another mild morning on the parking lot of Forest Hill Church for a round of pain at The Armory.

5 PAX punched their man cards and showed up to workout regardless of holidays, family and fartsacking….Colds, coughs or whatever else. F3 is about being there! Physically, Mentally, Spiritually!

The Thang!

5:15am Jump out of truck, tie shoes….take off!!

First Round:

Run Lap around parking lot

1. Two-Handed Kettlebell Swing x3

2. Two-Arm Kettlebell upright Row 3x

3. Figure-8 x3

4. Kettlebell High Pull x3

Second Round:

Run Lap Around Church

1.  Kettlebell Front goblet Squat x3

2. Lunge Press x3

3. Sumo High-Pull x3

4. Russian Twist x3

Third Round:

Run Lap around Church

1. Merkins x3

2. Halo x3

3. Tris x3

4. Bis x3

Wrap Up:

Suicide Run

Wall Sit 1 min

Suicide Run

COT

Praise for Decible and family. Noah is doing great in his treatments.

Prayers for Senator’s family and conintued recovery as well as all our families this holiday season and winter months.

Prayer and Challenge to all PAX, to make room in our busy lives for Christ, the word and relationship with your creator!

Peace!

TClap |
0