It has been 1 year and 5 days since YHC last Q’ed at The Armory. Quite a few fond memories of the AO… including almost splashing merlot under the leadership of Assassin. Always a privilege to be asked to lead such a fine establishment. The cars just kept rolling in this morning… and luck would have it that an even number of PAX showed up. A few newer faces appeared and YHC was happy to be introduced. 

0515

Disclaimer

Proverbs 27:17 –

Mosey to Concrete Benches w/bells.

COP in Cadence

10 x Diamond Merkins on Bells

10 x KB Swings

5 x Burpees

10 x OH Press

20 x SSH

Overhead Hold KB while YHC explains weinke. 

ISI DORA

Tell PAX to partner up with someone of equal “shape” or “fitness.” PAX 1 does exercise, PAX 2 moseys out and back to a determined point. Both PAX keep number of reps secret from one another. Once the specific movement is completed, disclose number of reps. PAX with lower number of reps does a penalty exercise to make up the difference. Other partner planks in the meantime. The goal of this is to push your partner to do more reps than you. To run faster than you. To push them to push you. To sharpen each other. 

Round 1 – Lower

Movement/Penalty

Goblet Squat/Bomb Jacks

KB Swings/Bomb Jacks

Alternating Lunges/Bomb Jacks

Step Ups w/Bell/Bomb Jacks

Round 2 – Upper

Straightaway Sprints Three Islands Out + Back

Movement/Penalty

Strict OH Press/Halos

ALPOs/Halos

Curls/Halos

Skull Crushers/Halos

Round 3 – Full Body/Hybrid Movements

Movement/Penalty

Turkish Get UPS/Man makers

Burpee Snatch/Man makers

1 Arm Clean and Press/Man makers

Z Press/Man makers (American Hammer body position with OH Press)

Five minutes left – head back to COT to knock out some Mary.

American Hammers w/KB x 20

Flutters w/press x 20

Hello Dolly w/extended hold x 20

KB 3 Count Sit Ups x 5 (as Dirty Harry put it – it’s like the Big Boy Sit up and the American Hammer got together and had a baby). 

0600

Announcements

The Fort has a birthday coming up! Look out for info on Slack.

Alcatraz will have the most mumble chatter ever as Stang and Trucker co-Q this Saturday.

Prayers/Praises

Truckers 2.0 – injured and cannot play football at the moment – pray for his spirits to remain high as he navigates a tough situation. 

Pray for our children – especially those who are most impressionable right now by every message being thrown at them. Nature Boy said it well that he’s at a point in his life where he and his peers are most susceptible to influence from outside sources. 

Prayers for we as fathers to lead our children on the right path while they navigate their daily challenges. Prayers that we can push them on toward Christ. 

Today was fun. It involved much sharpening and the group in attendance was quite encouraging. Props to Band Camp for keeping up with Tesh, to Dirty Harry for not splashing merlot, and to Singlet & Nature Boy for literally sprinting every time I saw them running. Oh to be young…

Thanks UHAUL for the privilege to lead.

Punch List out.