I sat in the parking lot of Forrest Hill Church at 5:09 AM, alone. I began to wonder why did I even bother getting out of bed this morning. After all, I was about to post by myself when out of the gloom a Cable Guy appeared. Then Boy Band, and 6 other PAX followed. I thought the low 40’s range was below some folks threshold. So, the week began with 9 PAX and a warm-up lap around The Armory.

The Thang

Warm-up lap around the AO

Rows – 1:00 ea

Snatch L&R 1:00 ea

Windmill L&R – 1:00 ea

Diamond Merkins – 1:00 ea

Curls L&R – :30 ea

One Arm Dead Lift – :30 ea

Figure 8 – 1:00

Rinse & Repeat 3x

Finish with Mary

COT

Please remember Deacon’s Mother and Aunt this week. His mom is undergoing a bone marrow transplant via his aunt this week.

Moleskin

Thanks to the PAX for coming out this morning. Solid effort to start the week. Sorry to cut this one short, but I have 4 people at work that fartsacked this morning.

12 pax started their week off right with a little more cardio than usual at The Armory this morning.

The Thang:

Lap around parking lot

COP:

SSH, Squat, Merkins, Mountain climber

Break out the bells (20 reps each exercise, 10 per arm where appropriate)

Juggler

Tricep extensions

Figure eights

Squat

Lawn mower row

2 arm BK swing

Freddy murcery

Chest press

Lap around parking lot

Line up facing lot:

Lunge walk w/ figure eight

Russian twists

Lunge back

Alligator push ups (heard some hate hate on this one)

Schyco bunny hops back

4 Sprints length of parking lot

Repeat series another 2.5 times until the clock strikes 0600.

COT

Moleskin:

WWL mixed it up a little today and got the heart rate going pretty early this AM. Introduced a new exercise #theJuggler, Package seemed to approve.

Relatively quite this AM, partly do to a change in diet by Cable Guy (but no one is complaining) and Package only DJs his own workouts…..

Set the tone for your week men.

WWL

14 Pax strolled out on a typical August morn to feel the velvety smoothness of the “Best Asphalt” of the Carolinas. Santini sprinted over from his homestead with his fanny pack on so that he could feast his eyes upon what he started that lazy sun tanning day by the mushroom pool. I fully expected a Tommy Boy line when he showed up, but was disappointed.

The Thang

One minute Sets w/15 sec rest between except as noted

Upright Rows

Snatch L&R

Windmill L&R (these still suck, audible out after round 2)

Diamond Merkins

Curls L&R

One arm deadlift L&R

Figure 8

Run a lap ’round the AO

2 Min rest, rinse and repeat 4x

Moleskin

The rooster was ready before I was for The Armory. Notable attendees were Crab Cakes (motion to rename Sabbatical) and Santini, as well as the regulars. Cable Guy continued to roll the dice constantly, and managed not to “crap out”. Windmills are still the least fun thing I do all week, but it must be due to lack of form (see below). I continue to be impressed by the effort of the PAX that brave The Armory. Weighted workouts are not in every PAX’s comfort zone, but getting out of your comfort zone is what it’s all about. It’s easy to say “I don’t do weights”, however, there are plenty of PAX that also did not. I have to challenge myself every day to do things outside my comfort zone, and it is not easy. These things don’t always have to be monumental leaps, but rather incremental changes. These small changes in your habits, activities, and lifestyle can lead to big improvements in your overall health, family life, and career. I challenge each and every one of you to strive each day to make a small incremental change in your life for the better.