Category: The Armory

In Honor Of September, 11, 2001

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WARMUP: All PAX but Shield dropped in the plank with their ears wide open to listen to our brother Shield share his experience as an NYPD officer on 9/11/2001. This included the names of a few of Shield’s fallen brothers. Some of us have been fortunate enough to hear him talk about that day but every time I hear it, I take away something new. This morning was no different.
Following the plank, we mentioned a few numbers of significance for the PAX to think about:
9 & 11: This was obvious
22: Years since that day 22yrs ago
100: The number of days Ground Zero in NY smoldered
ALL PAX 100 Side Straddle Hops (50 in cadence) & 22 Burpees

THE THANG: Grab your bell and meet over by Clickbait’s trailer where we had more gear. Everyone has a weight of some kind for the following 9 exercises:
11x Kettle Bell Swings
11x Thrusters
11x Goblet Squats
11x Bent Over Rows
11x Overhead Tricep Extensions
11x Big Boy Sit-ups w/ Weight
11x Bicep Curls
11x Standing Lunges
11x Overhead Press

We went through these 9 exercises one more time and occasionally modified the cadence.

In groups of 4, we all got to experience the 200lb sand bags for 4 reps, taking the bag from the hips, to the shoulders, to an overhead position, back to the shoulders and finally, back to the hips. If we weren’t on the 200lb sand bag, we did the same evolution with our own coupon.

Then, back to 22 Side Straddle Hops & 11 Burpees.

MARY: Throughout
ANNOUNCEMENTS: Lots in the newsletter & THE BLOOD DRIVE
COT: Indeed

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Back to school

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WARMUP: Up and down
Squats, calf raises, curls, triceps extensions, taint punchers, short run, repeat.
Prayers out to all kids and teachers as we kick off a new year!

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Victory at the Armory

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It technically wasn’t that hot this morning, at least according to the thermometer reading, but it sure felt uncomfortable. The air was so thick that it made the KB’s feel heavier. At 5:15am and with no FNG’s present, the welcome was said, the disclaimer was made, and the work began.

WARMUP:
– 20x SSH
– 10x Imp Walkers
– 10x Moroccan Night Clubs
– 10x Hillbilly Walkers
– Short Mosey around Parking Lot
– Farmer carry to parking spaces in front of fire pits

THE THANG:
– We split into two groups – even & odd.
– EVENS would do a KB exercise at the starting point, while the ODDS ran a 2-stop suicide with a KB-less exercise at each stop.
– KB exercise was done until the running PAX got back. 12 was the rep count every time for the KB-less exercise.
– Exercises would change each round & called by the PAX in rotating fashion.
– Started with KB Snatches & Burpees. Other exercises included (order/grouping may not be accurate): Flutters w/press & Merkins, Curls & LSS’s, Tri-Extensions & Plank-Jacks, Halos & Bomb-Jacks, Upright Rows & LBCs, and Lawnmower Lifts & Box Cutters.

MARY: None at COT, as we got back w/6 seconds to spare, but Mary was included in The Thang, so there shouldn’t be any FOMO.

ANNOUNCEMENTS: Read your newsletter.

COT: Prayers for Maui. Prayers for Click Bait’s travels to & from Maui and his efforts while there. Prayers for all in need and for everyone & everything that remained unspoken this morning.

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DaVinci at Da Armory

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WARMUP:
Ran around the perimeter of the parking lot, then:
Windmills
SSH
Low Slow Squats
Imperial Walkers
Hillbilly Walkers
Merkins
LBCs

THE THANG:
Walk to fire pit with KBs

Two rounds of each set separated by running a lap.
(Reps were halved on the second round)

Overhead Press x20/10
Rows (upright) x20/10
American Hammers x10 i.c./5
Swings x20/10

Run a lap

Halos 10 each direction/5
Around the Worlds 10 each direction/5
Goblet Squats x15/10
Swings x20/10

Run a lap

Tricep Extensions x10/5
Rows (bent over) x10/5
Squat Thrusters x10/5
Flutters with KB press x10 i.c./5

MARY: Ab lab until closing bell

COT: Prayers for health and gratitude; asked to be a light and leader

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2023.31 Armory

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Suicides:
Snatches at the base line, Burpees at the turn
Count is 4:8:12 (Snatch each arm)
Lap
Repeat 2:4:6
Lap
Repeat 1:2:3

Transport exercises followed by strength exercises:
Dragon walk, Thrusters, Rows
Bear crawl, Front raise, Squat
Lung walk (with holds), Tricep ext, Swings

Was on vacation, sorry for the delayed post. Naked and Afraid never poked me. What a gentleman.

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Monday Morning Constitutional

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Scheduled Q is rumored to be on IR, so YHC grabbed the stick. Welcome, no FNG’s, disclaimer was made. PAX were not content with the mediocre disclaimer, so it was redone & core principles were also reviewed. No more grumblings were heard, so we began!

WARMUP:
– 20x SSH
– 10x Imp Walkers
– 10x Hillbilly Walkers
– 10x Large Arm Circles (5/Fwd & 5/Rev)
– Farmer carry KBs to fire pit area

THE THANG:
– Find a partner – we had 8 PAX, so 4 groups. First group called an exercise. Partner #1 did reps while Partner #2 ran a lap around the parking lot following the curb around where we were gathered. Reps continued until the 6 was in, then switched. After 2nd partners completed their lap, next group called the next exercise.
– Completed 3 rounds. Audible was called between round 1 & 2 to shorten the loop. Due to time, the lap was shortened even more between rounds 2 & 3. Exercises included Man Makers, Swings, Curls, 2-for-1 combos (such as clean & press), OH Presses, Sgl Leg Deadlifts, 6″ Leg-Raised Holds w/Presses, American Hammers, and more.
– Back to COT for Mary.

MARY: Various – Rotating PAX Choice
– LBCs
– Flutters w/press
– More American Hammers
– Big Boy Sit-Ups
– Merkins (debatable as MARY but done nonetheless)

ANNOUNCEMENTS: Bethel Men’s Shelter Dinner signup, Stuff the Bus coming up (volunteers needed & 2.0 friendly), HIM Camp spots still needing to be filled (weekend of 8/12),

COT: Praises to QT bathrooms & for Rebound making it back for COT… Prayers for all in need, both spoken & unspoken.

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In Cadence

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WARMUP: SSH, Merkins
THE THANG: 7 of Diamonds-curls,manmakers,tricep extensions, halo lunges
MARY: kbell swings
ANNOUNCEMENTS: Him camp, adopt a highway, stuff the bus,
COT:

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Kettlebell Tabata

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WARMUP:

SSH
Imperial Walker
Hillbilly Walker
Low slow Squat
Moroccan Night Clubs
Shoulder Taps

THE THANG: go to 3 different areas (repeat twice-ish) for Tabata Kettlebell workout. Do as a group.

Mumblechatter was strong with drawing penne’s during financial review mtgs, 14th amendment, number of Sugarbug’s kids, and YHC not knowing the difference between the imperial and hillbilly walker

Area 1:
Swings
Curls
Flutter w/ Bell high
Single arm Deadlift
Shoulder Press

Area 2:
Turkish Get-Ups
Goblet Squats
Triceps
American Hammers
KB merkins

Area 3:
Deck Squats
Rows
Calf Raises
Side Lunges
Chest press on your 6

COT: prayers for Cohiba’s family travel, patience, wisdom, trusting God

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Kettle Bell Board of Pain

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WARMUP: Dynamic exercises

THE THANG: Board of Pain
+ Sprints
– 15 Deadlifts
– 10 Curl to presses
– 20 Tactical lunges
– 10 bent row per side

+ Sprints
– 20 halos clockwise
– 20 hula hoops clockwise
– 20 halos cc
– 20 hula hoops cc

+ Sprints
– 20 Swings
– 20 Bent row (both arms)
– 20 Upright rows
– 20 Goblet Squats

The pax got through 2.5 revolutions of the BOP. We discussed facing Adversity and the perils our colonies faced—certain death—in declaring our independence. Face Adversity with strong character and virtue.

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