Category: The Armory

Macarena Merkinfest

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WARMUP:

Warmup skills were a little rusty, but we managed:
SSH x15
Imperial Walker x10
Windmill… in a tornado x10
Hillbilly walkers x10
Broken Seal Jacks x15

THE THANG:

Mosey to back parking lot. All of us big-backs got excited for a pizza box. Some were hoping it was scratch and sniff. Dora instead with partner run:

150 goblet squats
100 LBCs
100 pesa rusa swings (brought out some Spanglish for cinco de mayo!)
100 flutters
100 pesa rusa dead lifts

Rinse and repeat waiting for the six

Mosey for a cinco surprise:

Macarena merkinfest … think Thunderstruck, but with dreams of queso and salsa!

Incline plank with merkins … and the Macarena

Regular plank with merkins … and more Macarena

Mosey to the COT for Jack Webbs, audible to the grass for Jack Webbs

MARY: 5 minutes of Mary – Pax calls it

ANNOUNCEMENTS: See newsletter

COT: Great group of men celebrating each other and pushing me to be 1% better everyday. Thanks for the opportunity to lead.

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KB Mondays

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WARMUP: ssh, merkins and morrocan night clubs
THE THANG:
Four rounds of mechanical drop sets. Do amrap of a movement and move right into the next.
Round one – single arm press( each arm), upright row, y press and dry docks
Round two – single arm curl, single arm row, both arm curl, both arm row
Round three – diamond merkin, single arm chest press, merkin, both arm chest press

Dora super sets
100 shrugs, 100 Superman’s
80 merkin, 80 gorilla row
60 dips, 60 cleans

Farmer carry a big lap with bell and coupon from the truck
MARY: yep
ANNOUNCEMENTS: yep
COT: yep

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Recyling is good for the Pax

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WARMUP: boogie nights led a warmup while I grabbed some cardboard out of the truck
THE THANG: partner Dora (of course) with about a 400 meter run while your partner did varying counts of pull overs(100), dead lifts (150), bench press (200, curls (150) and swings(100).

Then we did 11’s with manmakers and Overhead press to finish it off
MARY: she wasn’t there
ANNOUNCEMENTS: cannoli run
COT: prayers for the families of one friend and one relative who are no longer with us.

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Russian Hammers not welcome at Armory

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WARMUP:
25 SSH IC
10 LSS IC
10 Imperial Walkers IC
10 Hillbilly Walkers IC
10 Cherry Pickers IC
10 MNCs IC
Yoga

THE THANG:
4 Rounds of Supersets
ROUND 1: 3 sets
Alternate Clean & Squat – 10 reps
Overhead Press – 8 each side
SSH IC after each super set
Ran a lap around parking lot after 3rd set
ROUND 2: 3 Sets
Reverse Lunge 10 each side
Bent Over Rows – 10 each side
MNCs IC after each set
Ran a lap around parking lot after 3rd set
ROUND 3: 3 sets
Single Hand Swings – 10 each side
Hand Release Merkins – 10
American Hammers IC
Farmers Carry around parking lot after 3rd set
ROUND 4: 3 sets
Up Right Rows – 15
Goblet Squats – 10
Calf Raises IC after each set
Farmers carry around parking lot after 3rd set

Hand release Burpees just because they were brought up in mumblechatter.

MARY: Flutters, LBCs and more Flutters.

ANNOUNCEMENTS: The Luka, Pints & Padres April 1st
COT: Stays in COT

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Post Golf Trip Memories

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After reviewing previous backblasts, YHC noticed that the last time I submitted a backblast for the Armory was in October 2019 immediately following a golf trip where I likely ate and drank too much. It so happens that this was the exact scenario for today’s beatdown. After a long weekend in HHI, YHC was ready to make a downpainment on the day and happy to see some friendly faces in the Pax

WARMUP:

Mosey around the parking lot

THE THANG:

25 SSHs IC
21 KB swings
18 High pulls
15 Squat thrusters
12 Overhead marches
9 Lunges
6 Burpees
3 Big boys

Then run a lap

Repeat 4 times

MARY:

Finished with 5 minutes of Mary around the horn

ANNOUNCEMENTS:

Fastest 5k coming up on 4/12
Pints and Padres in April

COT:

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300 Reps and More

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Warm-O-Rama
Grandpa Jacks
Grandma Jacks
SSH
Moroccan Night Clubs
Michael Phelps
Arm stretches

Thang 1
40 Thrusters
40 Merkins or Squat hold Chest Press
40 Power Clean Press
– Short recovery lap
30 Thrusters
30 Merkins
30 Power Clean Press
– Short recovery lap repeat for 20 reps & 10 reps
Thang 2
10 Squat Knees to press Press
20 Big Boy Sit-ups W/ or W/out bell
10 Plank Pull Throughs
– 2 Rounds
Thang 3 – Hercules
Series of 3 single arm exercises immediately flapjack
3 Swings
3 Cleans
3 Push Press
– 2 Rounds

Announcements were made; read the news letters
Prayers for the Wyatt family and Pax.

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Overtones

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WARMUP: around the world
good morning
some fake yoga

THE THANG:
Barbarian to Press
8 reps for 5 rounds
in between rounds:
1. bear crawl – lunge walk back
2. crawl bear – reverse lunge walk back
3. bear crawl w/ bell – lunge walk back w/ bell
4. crawl bear w/ bell (sucked) – reverse lunge walk back (sucked more) (JWOW about fell over)

Bulgarian Split Squat and Cleans
1-2-3-4-5-4-3-2-1

Waiter carry back to COT
Right Hand: Row, Clean, Swing, Snatch
Left Hand: Row, Clean, Swing, Snatch
5-4-3-2-1

MARY:
again time was limited. Quack Attack is probably right about me.

ANNOUNCEMENTS:
3/14 Convergence @ the hive
3/15 Jäger @ GHMS
4/12 Luka Fast 5 @ PKMS

COT: Was held

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The Gauntlet: Strength & Stride

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WARMUP:
15-Moroccan night clubs
15-Overhead Claps
15-Imperial walker
10-Wind mills

THE THANG:

Slosey to the entrance
15 KB curls
15 KB overhead presses
10 KB rows each arm

Run to the 1st cone: 5 merkins
Run back to the beginning and repeat the exercises

Run to the 1st cone: 5 merkins
Run to the 2nd cone: 10 merkins
Run back to the beginning and repeat the exercises

Run to the 1st cone: 5 merkins
Run to the 2nd cone: 10 merkins
Run to the 3rd cone: 15 merkins
For 10 count we all discussed something that is impacting our life that no one knows about.
Run back to the beginning and repeat the exercises

Run to the 1st cone: 5 merkins
Run to the 2nd cone: 10 merkins
Run to the 3rd cone: 15 merkins
Run to the 4th cone: 20 merkins
Run back to the beginning and repeat the exercises

Mosey to COT and with Just enough time we did KB American Hammers

ANNOUNCEMENTS:
3/1/2025: Battle Bot’s send-off
3/14/2025: Convergence
3/15/2025: Jaegar and Fundraising efforts check give away

PRAYERS & PRAISE:
Cspan Style, Everyone provided a prayer and a word of encouragement.

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I stole this Q from MeCa on Backblast, but it’s Different

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WARMUP:

SSH
Little baby arm circles
Reverse
Cherry pickers
Imperial walkers
Hillbilly walkers

THE THANG:

Listened to Metallica, Greatest Hits before Black Album

Mini progressive ladders

Ladders are in groups of 3, adding a new exercise every time

Ie – 5 reps, 5 and 10 reps, 5 and 10 and 5 reps

5 Thurster
10 Swings
5 Lawnmowers (Each Side)

OH Carry to end of parking lot and back

5 Overhead Press
10 Side Bends (Each Side)
5 Lunges (Each Side)

Bear crawl

5 High Rows
10 Tricep Extensions
5 Curls

Crab walk

5 Deadlifts
10 Merkins
5 Sumo Squats

Broad jump

5 Halos
10 Figure 8s
5 High Bell Flutters

Normal Carry

Repeat Again

ANNOUNCEMENTS:
COT:

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