The threat of rain caused a MASSIVE vaginitis outbreak and no one showed up. Sad, but not unexpected… In related news, it didn’t rain.
I wonder what these guys do when life ACTUALLY gets difficult…?
WARMUP: Run the loop then more of the typical hits: Windmill, SSH, Merkins, Low Slow Squats.
THE THANG: Hoist your bell overhead and move to the far parking lot.
For this round, the exercises would be performed with the bell and the burpee is without the bell:
10 Man-Makers: 2 Burpees
20 Simbas: 4 Burpees
30 Kettle Bell Swings: 6 Burpees
40 Overhead Press (20ea side): 8 Burpees
50 Lunge Walk Paces (25ea side): 10 Burpees
Partner Rounds
Round 1
Grab a partner and choose the left or right side of the loop to launch from.
Partner 1: Farmers Carry both Kettle Bells around the big loop.
Partner 2: Flutter Kicks
Flapjack
Round 2
Partner 1: Farmers Carry again
Partner 2: Box Cutters
Flapjack
Next, line up on one side of the parking lot. Bear Crawl with your Bell 40 paces, 20 each arm.
Next, come back together in a group.
Hold your Bell overhead until 1 man lowers his Bell then all PAX perform 10 Merkins.
Repeat 3 more times for a total of 4 rounds.
Farmers Carry the bell back to COT.
MARY: Sprinkled throughout plus a little at the end.
ANNOUNCEMENTS: Newsletter details.
COT: You bet.
WARMUP: Load up with weight vest, 3 40lb sandbags and one 60lb
THE THANG: The Whiteville park zipper game.
Split into two groups starting at Spring and Leroy. Group one with sandbags went left for a .3 mile loop to hill street. Groups two went right with just vests for a .45 mile loop to hill street. Last group back to spring owed five burpees. Rinse and repeat all the way to lockman. Loaded up and headed to cot switching sandbags every two blocks.
MARY: everyone did ten burpees.
ANNOUNCEMENTS: see ya Christmas party.
COT: Be grateful. It’s a beautiful masters Sunday and a beautiful day to be alive.
WARMUP: Got right to it
THE THANG: Rick walk W/ flights of stairs
MARY: got back on time
ANNOUNCEMENTS: read your newsletter
COT: prayers and praises from all
WARMUP:
– 10 Moroccan nightclubs
– 10 cherry pickers
– 10 windmills
– 10 Imperial walkers
– 10 Hillbilly walkers
Mosey, stop at benches and do irkins, mosey, stop by basketball court, low slow squats, mosey to wall
Jackass burpee Webb:
Perform exercise like a Jack Webb, but do 1 burpee to 2 donkey kicks.
THE THANG:
Charles Bronson:
Cones laid out at 100 yards, then 20 yards past that.
50 SSH, then sprint 100 yards, then bear crawl 20 yards, mosey back to start
50 merkins, sprint 100 yards, bear crawl 20 yards
50 burpees, sprint 100 yards, bear crawl 20 yards
50 LBCs, sprint 100 yards, bear crawl 20 yards
50 jump squats, sprint 100 yards, bear crawl 20 yards
MARY:
Long duck diapers, flutters, American hammers
ANNOUNCEMENTS:
COT:
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
WARMUP: Yep
THE THANG:
10 deadlift mosey to next station
10 deadlift, 10 row, mosey back to first station
10 deadlift mosey to next station
10 deadlift, 10 row mosey to next station
10 deadlift, 10 row, 10 cleans mosey back station
10 deadlift, 10 row and so on and so forth until we got to
10 deadlift, 10 row, 10 cleans, 10 press, 10 front squat, 10 back squat.
Oh yea if anyone dropped the bag everyone had to do three bag over burpees.
MARY: 3 bag over burpees
ANNOUNCEMENTS: some
COT: in thy circle we trust.
WARMUP:
12 SSH
12 CASBAH #2s
12 Walking Jacks
THE THANG:
Mosey to the rocks-
Grab your rock and OJ to the light pole and back
1 Burpee
Grab your rock and OJ to the light pole and back
2 Burpees
Grab your rock and OJ to the light pole and back
3 Burpees etc up to 6 and back down to 1.
Seemed like a good idea on paper.
I fartsacked and we moseyed out to the track for a mixed bag of scissoring and pickle pushers. <@USBP08L1G> had a rock in his pocket and I believe he was ALSO glad to see me.
We moseyed to the benches where we added some incline merkins, dips and something like “Bavarian one legged crotch crackers” or something. Like a one legged squat. Moseyed to the next set of benches and added some more of the same.
Moseyed to COT for some “u call it”.
MARY: She brought <@U5DBBKTE0>
ANNOUNCEMENTS: Fastest 5, read your newsletter. AKA
COT: P&P for all those within and without F3 who are sick, tired, cold , hungry or alone. :pray:
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:
It was a relatively warm morning at Minnow pond where 17 strong PAX met to get some miles..but only limited smiles.
Ran straight to WEP in front of the stage.
The workout:
Start with 10 Burpees
Run to the first swing along the paved path do 10 merkins and 10 lbcs
Run back to the stage do 9 burpees
Run to the 2nd swing on the path do 10 merkins and 10 Lbcs
Run back to the stage and do 8 burpees
Keep going along the path as far as you can until time.
It was here that YHC made the decision to split the pax up into 1’s and 2’s.
I was thinking I just wanted to create some space on the path….unfortunately…what happened was the 2’s were given the opportunity to run up the WEP hill pretty much the entire time.
Despite the complaints the PAX handled it extremely well.
At 5:55 we headed back to COT and got there just in time for 10 more merkins 10 more LBCs and 1 last burpee.
Thanks to Nasa for the opportunity. It was great getting out amongst the PAX this morning.
Until Next Time….
It PAYS TO BE A 1!