Category: The Armory

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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Some % better is better than 0%

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WARMUP:
Slow mosey
Windmills
Fruit pickers
Slow squats
Merkins
THE THANG:
Mosey to wall
Dips
Step ups

Mosey to lower lot:
1. Kettlebell swings
2. Goblet Squats
3. Kettlebell overhead Push Press (Alternate arms each round)
4. Kettlebell bent Rows (Alternating or double-arm)
5. Kettlebell Deadlifts
6. Kettlebell Clean to squat
7. Kettlebell American Hammers
8. Kettlebell Curls

Mosey to wall and partner up
Dips/bearcrawl
Step ups/ Lunge
Overhead Presses/Crawl bear

MARY:

Kettlebell flutters
American hammers
Superman’s for 90 seconds
ANNOUNCEMENTS:
The Barry 7/22 7pm
COT:
The 1% collectively makes all
Of us men better
#KeepPosting

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Smoked Heavy Stogies

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Warm-Up:
SSH – 20 IC
Windmills – 10 IC
Imperial Walkers – 20 IC
Moroccan Night Clubs – 20 IC
Low Slow Squat – 10 IC
Strawberry Pickers – 15 IC

Main Thang:
? Circuit 1 – 3 Rounds:

10 KB Goblet Squats
10 KB Lawn Mower
10 KB Curls
20 KB Swings
20 KB Deadlifts
? Rest 30 sec after each round

? Circuit 2 – The Grinder (10 mins)

(EMOM – Every Minute On the Minute – for 10 mins)
Minute 1: 10 KB Clean & Press
Minute 2: 10 KB Halos

Finisher – Kettlebell Catcher’s Squat Hold (3 mins) Hold deep squat with KB in goblet position – as long as possible. If you break, do 5 Man Makers then return to hold
MARY: She didn’t show up
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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25 burpes?

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WARMUP: SSH, Cherry picking, Moroccan club
THE THANG: Dora-ish 8 workouts
with bell 50 ea.( Squats, swings,tri extensions,Curls) run back and forth other end Burpes, SSH, Big Boys and Merkins)
MARY: nope
ANNOUNCEMENTS: read newsletter
COT: Duck prayed us out

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Always a crowd pleaser…

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WARMUP: Mosey’d around the parking lots and picked up Sugar Bug so he got a chance to run. Back at COT we did: windmills, cherry pickers, low slow squats, merkins, Peter Parker’s, Parker Peter’s.
THE THANG: Everyone’s favorite- the deck of cards.

Do what the cards say based on suit and #.

– Diamonds: 2-7 was merkin with a bell lat pull; 8-ace was man makers (everyone loved these!)
– Clubs: 2-7 was flutter with a press; 8-ace was American hammers
– Spades: 2-7 was lunge with bell pass through leg; 8-ace was squat with should press
– Hearts: 2-7 was single arm curl; 8-ace was kb swings
– Joker was 50 SSH and 10 bomb jacks
– After every 6 cards, we did a farmers carry in 1 arm about 100 yards, then switched hands for the walk back

MARY: did about 4 rounds
ANNOUNCEMENTS: hog and coyote
COT: complete!

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Up and Down DORA

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WARMUP: Intro and disclaimer. Began mosey across the street. Stopped for MNC, windmills and Non-discrpt produce pickers. Mosey to another location, then stopped IW, HBW and SJacks. Continued Mosey back to the main church parking lot. Bear crawled parking spaces and then lunch walked another set. Finally, Mosey back to out KB’s.
THE THANG: Let the DORA begin. Pair up for 50 KB curls, 100 KB upright rows, 150 Goblit squats and 200 AH with KB. Partner ran around the short island. Once finished, back down we go. 150 GS, 100 URR, and 50 curls.
MARY: LBC and HD
ANNOUNCEMENTS: Tourtise and the Hare
COT: Prayers for friends, bloodwork and school.

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Soggy Armory Pits

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WARMUP: Hammy stretches, Down-dog to calf stretches, Moroccan nightclubs, Side straddle hops
THE THANG: Mosey with KB to the other side of the pond

– 50 Calf Raises, Mosey w/ KB 40 yards across Parking Lot, 50 more Calf Raises, KB mosey back to start

– 50 KB Plank Pick and Place 25 L & R, Mosey w/ KB 40 yards across Parking Lot, 50 more KB Plank Pick and Place 25 L & R, KB mosey back to start

– 50 KB Romanian Deadlifts, Mosey w/ KB 40 yards across Parking Lot, 50 more KB Romanian Deadlifts, KB mosey back to start

– 50 KB swings, Mosey w/ KB 40 yards across Parking Lot, 50 more KB swings, KB mosey back to start

– 50 Tricep extensions, Mosey w/ KB 40 yards across Parking Lot, 50 Tricep extensions, KB mosey back to start

– 50 Goblet Squats Sumo style, Mosey w/ KB 40 yards across Parking Lot, 50 more Goblet Squats Sumo style, KB mosey back to start

– 50 Curls, Mosey w/ KB 40 yards across Parking Lot, 50 Curls, KB mosey back to start

– Mosey back across the pond to COT

BTW It rained on us this morning and kept us cool.

P.S. – We really missed our sleeping brothers that decided to leave the rain to us.

MARY: NA
ANNOUNCEMENTS: Read your newsletters
COT: It is what it is…

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