Category: The Armory

Chair Force? Not today

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WARMUP: Slowsey from assembly area to simulated flight line. Assign load crews and explain loading stations. Merkin penalty administered for late arrival.

THE THANG: Simulate loading F-15 c/d models. 3 pain stations – 1) AIM9L simulator using concrete block, ruck, and kettle bell- load one wing pylon 2) AIM 7 simulation using exercise dice for 2 turns 3) 20mm canon simulation using traditional randomizer for 2 turns. Mosey one lap around the parking lot between stations to simulate annual fun run.

MARY: Yes, she showed up

ANNOUNCEMENTS: Read your newsletter.

COT: Prayers for kids, safety In travel.

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SCSOHLS

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WARMUP:
SSH
IW
HW
Toy Soldier
Butt Kickers
Short Mosey
Maybe some yoga
Dan John’s Humane Burpee (look it up if you’ve read this far)
Slingshot
Halos

THE THANG: Farmers Carry around the AO
Stopped for the sequence:
One handed Swing
Clean
Snatch
Over Head Reverse Lunge
Racked Squat
Repeat on the other side

Sometimes we did more than one rep of the sequence, other times we didn’t.

Bear crawled for a while to get our heart rates back down after the sequence….that was not an effective method of lowering the heart rate. You’re welcome

MARY: 4 burpee snatches each side
did do some rotational halos from our knees

ANNOUNCEMENTS: Jaeger 3/11
COT: Went around the circle. Small groups = easier fellowship

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Aggressive Start

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WARMUP: 10 each- SSH, cherry pickers, Moroccan night clubs, 2 laps around the parking lot
THE THANG:
PART 1:
4 corners
– 20 Man-makers- High knees
– 20 curls – lunges
-20 Big boys – Butt kickers
– 20 Squats – Mosey
PART 2:
Jack Webbs-
Push ups & overhead press

The intent was to get up to 40 but…. I heard kettlebells hit the asphalt so we stopped at 28 and did another 4 corners with the Pax choosing the exercise at each corner.

PART 3:
Dora’s-
100- over head press
200- squats
300- curls (didn’t finish)

MARY: 1 round
ANNOUNCEMENTS: yes
COT: Had to be there

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Feeling like a 4th wheel…

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WARMUP: stuff
THE THANG:

11s
Kettlebell swing/triceps.
Flutter with a press/ curls Overhead carry

Didn’t have time for the rest of this..
Rows/ calf raises. Side lunge walk
Cling press/ American hammers Farmer Carry
Hip flexors

MARY:
ANNOUNCEMENTS:
COT:

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Tabata kettlebell jam fest

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WARMUP: Done in cadence. SSH x15, windmills x10, Cherry pickers x15, Moroccan nc x15, Hillbilly walkers x15, Big arm circles x8(forward and back), Down dog/honeymooner
THE THANG:  Tabata with 25 secs on/15 secs rest x 6 sets – 45 sec abs+kb done in cadence
Swings
Reverse lunges
Bent over rows
Squats
Upright rows
Mtn climbers
Triceps extension
American hammers
MARY: one minute lbc with kb press
ANNOUNCEMENTS: D2D bar Jan 28, D2D next month, blood drive Jan 12, bethel men’s shelter Jan 12 (sign ups needed)
COT: back to school, job search, damar Hamlin and what his story has shown us

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Lucky Seven start off the new year at Armory

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WARMUP: mosey around parking lot followed by some warm up including windmills, sides, rattle, hop, low, slow squats, Merkins, downward, dog, mountain climbers.
THE THANG: we carried our kettlebells to the fire pits for 4 rounds of OPRAHS:
Overhead Press
Rows
American Hammers
Swings

Then partnered up for some Catch Me If You Cans (one PAX suitcase carried weights double time(ish) around the parking lot while other PAX dropped and did 10 merkins then ran to catch up and switch

Then some partner Dora 1-2- and part of 3
100 curls
200 chest presses
300 squats but sadly the clock ran out

MARY: nope
ANNOUNCEMENTS: Dam to Damn Bar: open to everyone, so tell your friends and family
COT: prayers for healing, patience during home repairs and remodel; named an FNG (welcome Pitfall!)

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52 Pickup

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WARMUP: SSH, planks, arm circles, etc
THE THANG: Deck of cards workout
Spades = Thrusters
Clubs = High pull and shrug combo
Diamonds = Curls
Hearts = Tricep extensions
Ace = Mosey
Jokers = Wild (pax that draws it picks the exercise)

Took turns drawing cards, reps equaled face value of the drawn card. Ultimately we did a total of 90 reps of each of the exercises above.

ANNOUNCEMENTS: Christmas convergence
COT: we all shared something we are grateful for, Prayers for patience, family going through medical procedures, etc.

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The other gear WOD

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WARMUP:
– SSH, IW, WM
– mosey to AO
THE THANG:
– modified 4 corners with bear crawls as mode of transportation between the stations. 2 PAX per corner, rotate after timer
– Station 1: tire flip and cindy OH press
– Station 2: squeeky wheel + KB side dips
– Station 3: 2x cindy: man-makers
– Station 4: 2x sand bag…carry sandbags a full loop around the 4 corners. once PAX return to station 4 this is the trigger to rotate. Got about 2.5 rotations in. Mosey back to COT.
MARY:
– Sally with V-ups and flutters
– Thunderstruck with burpees and SSH
ANNOUNCEMENTS:
– read newsletter
COT:
– was held.

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