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:

 Nine men posted at the Armory on a nice cool morning where we worked our way around the grounds and had a total body work out.  Nobody was screaming other than Sea Ray when were got to the leg portion of the work out.  Nothin but laughing and tears of joy!

Warm-up in COP

• Lap around the parking lot
• 15 – SSH
• 15 – Toy Soldiers
• 15 – Imperial Walkers
• 20 – Mountain Climbers

The Thang:  2 sets each @ following reps 20/15 – Run after each exercise routine

Shoulders

• Shoulder Clean and Press (10 / 7 each arm)
• High Pull
• KBS

Legs

• Thrusters
• Lunge Pass Through
• Squats

Arms

• Bicep Curls (15 repeat)
• Tricep extensions
• Halo (10 left, 10 right)

Chest

• One arm Merkins on KB (10/7 each arm)
• KB Floor Press
• KB Skull Crushers

Abs

• Windmills
• Russian Twist
• Plank Rows (10/7 each arm)

COT

Its Cinco De Mayo and time to do the mexican hat dance with a Kettle Bell in hand.

10 PAX showes 9 completed the dance. I sure hope that FNG comes back….me siento!!

Thang:

Warm up jog

Stop at wall for dips and step ups

Continue Jog to COP

SSH’s

Merkins

Peter Parkers

Exercises 1 minute each

Kettle bell Swing

Kettle bell row R/L

Figure 8

Squat with Upright row

Mosey to front of Church Steps

Russian Twist

Goblet Squat

Partner Little Baby Jesus Wheel Barrows up steps x2

Lunge Press

Mosey to Front of parking lot

Plank Row

Halo

Tri Extentions

Bicep Curls

Mosey to Funeral Home Wall

Peoples Chair with Kettle bell

B’s to the wall.

Peoples Chair with Kettle bell

Mosey to Island

Partner Sprints

#1 Spint with KB and leave at top Sprint Back

#2 LBC’s

Swap

3 rounds

COT:

Great crowd at The Armory today. Good work and fellowship as some of our brothers took a field trip to the Muthaship. FNG – Truss did a fantastic job and we are hoping our other FNG comes back when he is feeling better.

See you in the Gloom!

14 men woke up from the Easter candy fog for a beat down.  Everyone did a great job adapting to the new exercises.

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 with a twist

Back Lunge with pass through

Toe Taps

Mosey to Station 2

Halo

Upright Row

Figure 8

KB Burpees

Mosey to Wall

Squat Curls

Shoulder Press

Dead Lift

Dip

Mosey to Station 4

Chest Press

Curtsy Squat

Skull Crushers

Reverse Bridge Leg up and Thrust (Fan Favorite)

Mosey to Origination point

Russian Twist

LBC with KB

Get Halfway Up

Plank Rows

Partner up and do a KB Relay

A lot of unique exercises were brought out today.  None seemed to please the crowd as much as the Reverse Bridge Leg Up Thruster.  It may classify as a Yoga move as Cake Boss called it.  Maybe next time the PAX with make it the full minute.