The Armory 2017.42

2017-10-162017-10-16Leave a comment

QIC: Tesh
When: 10/16/2017
Pax: Assassin, Greenwave, Handy Manny, Tenure, Tesh, Trucker
Posted In: The Armory

There were only 6 at the Armory this day. I suppose some were intimidated by the forecast of rain, but mother nature for some reason waits for 6am for these kinds of things.

Warmup
SSH, Windmill, Mountain Climbers, Peter Parkers, Merkins

The Thang
Mosey to the playground patio for some not so good ideas…

Drop sets:
Snatch x10 EA, Monkey Row x15 EA, Front Row x20
Sitting Leg Raises x20, Russian Twist, Freddy Mercury
Dead Hangs from chain 15 sec (not to self: this is much harder than a rope, don’t try this without gloves), from horizontal bar 30 sec, modified dead hang 60 seconds… hopefully no one has to hang on to anything to save their lives.
Mil Press x10 EA, Tricep Ext x15, Skull Crusher x20
Sitting Leg Raises x20, Russian Twist, Freddy Mercury

For legs was the slow lunge walk with bell pass through, then sprint for a total distance of 100 yards. 3 rounds: 20/80, 30/70, 40/60… FNG Tenure ran like he was storming Normandy. He can carry his weight really fast when needed.

Mosey back to COT for some Protractor round robin.

Moleskin
A hope that all those affected by the untimely deaths of kids from the community may be met with some understanding and the trust that we love the One in control.

TClap |

Is This October?

2017-10-091 Comment

QIC: Drop Thrill
When: 10/09/2017
Pax: Assassin, Destiny, Drop Thrill, Fish Sticks, Greenwave, Handy Manny, Squeaky, Stones, Tesh
Posted In: The Armory

When Assassin asked me to q a while back I thought October would be great. Cooler temperatures and lower humidity. That wasn’t the case! Oh well, let’s work.

COP included the usual suspects and we warmed up and got ready for the main event.

Our KISS (keep it simple stupid) method or working out was very simple. Perform called exercise and then run a lap. Repeat until the list is complete. The list went a little something like this:

25 swings
25 goblet squats
20 merkins
20 tricep extensions
25 LBC
30 curls (15 each arm)
20 skull crushers
20 calf raises
20 American hammers

We finished in time for two more exercises from the top of the list then we stretched a bit, Destiny prayed us out and we were out of there. Barely a rain drop fell. Thank you Sky Q!

Thanks Assassin for the privilege of leading one of the best gear workouts around.

I’ll leave you with this quote:

“If we take a step despite feeling uncomfortable, afraid, or inadequate, our comfort zones expand. We grow in strength and skill. What we consider normal for us changes, sometimes radically”.

Hopefully you moved your comfort zone a little this morning.

Thanks for the honor of leading.

DT out.

TClap |

JEEVE’S GROWN MAN GAME OF THREE SQUARE

2017-10-04Leave a comment

QIC: JEEVES
When: 10/03/2017
Pax: Ginsu, Greenwave, Jeeves, Nutshell, Package, Pusher, Snaphook, Sparkle, Sugar Daddy, Tesh
Posted In: The Colosseum

Warm Up Mosey to the Warm-up circle, exercises in cadence

Side Straddle Hop (20, four count)
Imperial Walker (20, four count)
Low Slow Squat (20, four count)
Wind Mill (20, four count)
Hillbillie (20, four count)
Merkin (10, four count)
Peter Parker (20, four count)

Mosey around the parking lot

We counted off into three groups and split up to each off the three squares.

Square 1

Merkin – OYO 15
Hello Dolly – OYO 30
Carolina Dry Dock – OYO 25
Star Jack – OYO 20

Once each square was completed we went into 15 yards of frog jumps, then 15 yards of bear crawl and lunges back to the starting line.

After the first station, we did Moroccan Nightclub until the six was in.

After a 10 count, each group rotated to the next square

Square 2

Big Boy Sit-Ups – OYO 25
Shoulder Taps – OYO 40
Diamond Merkins – OYO 15
Squats – OYO 25

More frog jumps, bear crawls and lunges.

After the second station, we did overhead claps until the six was in

Discussed the October 3^rd F theme of Control and its definition

Square 3

Flutter Kicks – OYO 50
American Hammer – OYO 50
Mountain Climber – OYO 50
Side Straddle Hop – OYO 50

More frog jumps, bear crawls and lunges.

After the third station, we did curb step-ups until the six was in

Discussed control and Jeremiah 29:11

Mosey over the a nice little hill and got into partners. We did 200 LBCs with rotating partners running the hill.

Mosey back to the squares. Due to one Pax being late he picked his favorite square and we all completed Square 2 together. More frog jumps, bear crawl and lunges.

Mosey back for COT

Discussed Control and Matthew 6:34

Jeeves’s full VQ is in the books! Glad to have that over!!!

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Lead, follow or move that Kettle Bell out of the way

2017-09-292019-10-22Leave a comment

QIC: Short Sale
When: 09/25/2017
Pax: Assassin, Bullwinkle, CSPAN, Dark Helmet, Destiny, Fish Sticks, Greenwave, Handy Manny, Javert, Pin Up, Polaroid, River Rat, Seacrest, Short Sale, Squeaky, Stones, Sugar Daddy, Tesh, Unlisted
Posted In: The Armory

A beautiful morning gloom dawned on The Armory where the Pax came to pick up heavy things and put them back down again. Cars kept coming and the numbers kept growing as YHC barked out the 2 minute warning. Just as the fun was about to commence, what do our eyes spy, but an FNG! And he basically EH’ed himself after a buddy from the ATL told him about F3. Impresssive indeed. Thus, a full disclaimer (well as close as YHC could get) was offered. And away we go-mosey around the parking lot with some Butt Kickers, High Knees and Soccer Hips thrown in.

COP: (all IC): Windmills * 10, SSH*15, IW*15, MNC*20, Merkins *10, Plank-O-Rama

The Thang:

Mosey with KB to the seat wall in front of the church.

20 Upright Rows & 20 Skull Crushers. Then Take a lap around the lot- Rinse & Repeat 3 times
20 Figure 8’s & 20 Around The Worlds. Then Take a lap around the lot- Rinse & Repeat 2 times
20 KB Swings & 20 Goblet Squats. Then Take a lap around the lot- Rinse & Repeat 2 times

Partner Up (size does NOT matter) for some modified DORA:

100 step ups- P1 starts exercise while Partner 2 bear crawls to top of church stairs and runs back, flapjack
100 dips- P1 starts exercise while Partner 2 bear crawls to top of church stairs and runs back, flapjack
Never got to 200 LBCs with this large group.
Had to leave time for the TESH favorite- PASS THE DUTCHIE, 1 round to the right, 1 to the left. Note to self-if you are in the circle with Tesh, switch circles. That 40 lb KB will make you want to cry.

Mosey to COT. Prayers for marriages, our leaders and our community. BE THE LEADER YOU WERE CALLED TO BE. Event if that means you have to get out of your comfort zone. F3 can be a High Challenge proposition but will bring High Rewards.

Thanks Assassin for the opportunity. Great effort by all this morning and great “picking up” of the six. It was a pleasure.

Short Sale out.

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2017-09-27Leave a comment

QIC: Barry Manilow
When: 09/27/2017
Pax: Anchorman, Atticus, Barry Manilow, Bass-o-matic, Boeheim, Deacon, Falcon Crest, Flat Tire, Greenwave, Mainframe, McGuyver, Nomad, Pin Up, Polaroid, Pusher, Rebel, Repeat, Stang, Tater, Tesh, Trucker, World Wide Leader
Posted In: Clydesdales

22 PAX braved the Clydesdale pace, some went their own way rather than face the excruciating hills of the Pineapple Loop, some, faced their fear.

The thang:

I run along the avenue
I never thought I’d meet a PAX as slow as you
Meet a PAX like you

With messy hair and sleepy eyes
The least you could do is keep up with the 6
Keep up with the 6

And I ran
I ran so far away
I just ran
I ran from 515 to 600ish
I couldn’t get away

A street lamp above your head
A beam of light comes shining down on you
Shining down on you

The street lamp is moving nearer still
A hole in the sidewalk comes in view
Hole comes in view

And I ran
I ran so far away
I just ran
I ran from 515 to 600ish
I couldn’t get away

Looks like we made it,

Barry Manilow

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The Hive 2017.36

2017-09-142017-09-14Leave a comment

QIC: Tesh
When: 09/08/2017
Pax: Airborne, Assassin, Blackout, Greenwave, Javert, Peabody, Tesh
Posted In: The Hive

It was a pleasant morning with a familiar faces. Being somewhat of an introvert, it warms my heart and comforts my thoughts to see familiar faces. New people scare me (AKA stranger danger). Anyway…

Warmup
SSH, Hillbilly Walkers x50 (never really took this one all the way to falure, but you really feel it in your hips)

Thang
Ab exercise, shoulder exercise, ab exercise, should exercise, ab… er, you get it.
First ab movement: While on 6 place partners bell by one side, place your bell on the other. Do a big boy situp and pick your bell up and lift it over your partners bell, big boy situp and put it back. x10 (like a harder Capt Thor)
Shoulder: Handstand Pushups x10
Abs: Same movement with partners bell on opposite side
Shoulder: B2W shoulder taps x10
Abs: Russian Twist x20
Shoulders: B2W (4×10 count)
Abs: Freddy Mercs w/ bell x20
Shoulders: B2W (3×10 count)

Next round
A “sally” workout: UP – bell overhead, DOWN – bell held out straight
(This one burns so bad… if you can do the whole thing, get a bigger bell)

Final round
Snatch x10 each arm, Squats x10, Repeat
Military Press x10 each arm, Flutters x30

And that’s the game. Prayers for the guys going to Colombia (but they found a new call).

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Snap Hook kept it Straight

2017-09-052017-09-05Leave a comment

QIC: Snap Hook
When: 08/29/2017
Pax: Bob the Builder, Cooter, dixie chicken, Fratboy, Greenwave, Jekyll, Nomad, Shady, Sparkle, spash
Posted In: The Colosseum

Moseyed around the driveway loop to the courtyard

Warm up:

20 Side straddle up

20 wind mill

20 Moroccan nightclub

20 mountain climber

20 Peter Parker

Zigzag through the parking lot area with :

Side shuffle along the line and lunge in the between the line

Side shuffle along the line and bear crawl

Round 1:

10 merkins, run and climb the wall, 10 squat on the other side

8 merkins, run and climb the wall, 8 squat on the other side

6 and 6, 4 and 4 , 2 and 2

Abs work in the playground area:

20 3 count LBC

20 Flotters

Round 2:

10 Burpees, run and climb the wall, 10 monkey humpers on the other side

8 and 8, 6 and 6, 4 and 4, 2 and 2.

Abs work in the playground area:

boat and canoe in cadence

20 Freddie mercury

Round 3; partner up and get a bench

Partner 1: run to the end of the parking lot and back

Partner 2: dip on the bench

Partner 1 :run to the end of the parking lot and back

Partner 2: Step up

Partner 1: run

Partner 2: derkins

Partner 1: run

Partner 2: Calves raise

Partner 1 : run

Partner 2: box cutter

Moseyed back around the parking lot loop to COT

I enjoyed being Q at the Colosseum. I appreciate everybody enthusiasm, energy and counting

in cadence with me. Good times and fairly painful.

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Round Robin

2017-08-22Leave a comment

QIC: Wegmans
When: 08/21/2017
Pax: Assassin, Bear Grylls, Crawdaddy, Free Bird, Greenwave, Handy Manny, Javert, Mission Impossible, Peabody, Pinup, Polaroid, Sasquatch, Wegmans
Posted In: The Armory

IMG_1093

Sasquatch led us through his standard warm up. Then mosey to the parking lot right in front of the church for the main thing.

Complete an exercise from the Weinke and then run a lap around the parking lot. Exercises as follows:

25 Kettlebell Swings

20 Merkins

20 Squats

20 Hillbilly Press (10/ side) (press the kettle bell up and on the way down, lift leg on that side up like hillbilly walker)

20 LBCs

30 Curls (15/arm)

20 Skull Crushers

20 Calf Raises

20 American Hammers

After we wrapped up all these exercises we did 10 minutes of Pax-led Mary. This was a good workout and I was grateful for the opportunity.

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Eclipse at the Colosseum…Rock Hill Rip-off

2017-08-22Leave a comment

QIC: Maximus
When: 08/22/2017
Pax: Atticus, Bonsai, Greenwave, Ham, Javert, Jekyll, macgyver, Maximus, Mr Clean, Nomad, Nutshell, Rebar, Shady, Sir Topham Hat, Snap Hook, Sparkle, Spoonman, TSquare
Posted In: The Colosseum

Leading up to this fine Tuesday at THE COLOSSEUM, there were a few challenges and statements made about who would be willing to come out. Of all the conversations, I’ll give credit to those who showed after being personally invited: Jekyll, Bonsai, Snap Hook, Shady, Sir Topham Hat. The others that didn’t show…well, you’re probably better off not trying to erase a few bad songs from your memory. But for those that did, you’re welcome and I’m sorry (actually, not really).

I wanted to do something a little different from my usual, like pullups at the playground or the deck of cards. So, in search of something creative, I didn’t have to go far. So much can be found if we travel across the river; whether virtually or physically. In this case, Italian Job gave me beat down rights with a slight modification to his Eclipse-Day post and I brought it to the Colosseum.

Once I get to the parking lot, I am immediately met by two better-than-punctual FNG’s that Nomad EH’d. Welcome Rebar and Ham. And oh by the way, we quickly realized these are two of the most fit FNG’s to post at 0515. Side note on Ham, it’s comical when an FNG receives a call sign to which he is clueless on its reference. That’s why we all help to contribute to Wikipedia.

So after a disclaimer that turned into mumbling, we were off to the back parking lot where we circled up for a warm up of:

SSH x 20

Butt Kickers x 35

Merkins x 10

American Hammers x 25

Merkins x 10

Freddy Mercury’s x 20

Merkins x 10

LBC’s x 25

Calf Raises x 50 OYO

This is where the plagiarism came in. We used the same 5 songs Italian Job used which for those who didn’t read that yesterday, went a little something like this:

Song 1: Ain’t No Sunshine: Hold squat position then do a tuck jump when you hear, “Ain’t No Sunshine.”