Armory 11/7/2019

THE SCENE: We moved to the pavilion
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH-20 IC, Daisey pickers-10 IC, Windmill-10 IC, Old man squat stretch thing-10 IC, Arm circles forward and backward OYO, Neck rolls OYO, Best stretch in the world (Per Farmer)
THA-THANG:

Tools of the trade – #60 sandbag, #20 ruck plate, 2-#20 dumbbells, 2-CMU’s, 4-Rucks, 5-Bad ass dudes!

4 stations with 1 runner as the timer per round. Each PAX would be assigned to a station with a ruck on. They would perform the work outlined with pink chalk AMRAP style until the runner gets back. Approximately 100 yard run. PAX would rotate to next station and so on.

  • CMU Shoulder shrugs
  • Dumbbell lunges
  • Ruck plate front raises
  • Sandbag Thrusters (Front squats or back squats as a modifier)
  • Run! (No ruck)

MARY:
Flutter kicks-20 IC, Box Cutters-20 IC, Freddy Mercury’s-20 IC, Merkins-10-IC. These were performed between rounds after the fourth round.
COUNT-OFF & NAME-O-RAMA
5 Bad ass dudes! Snowman, Hacksaw, Sparky, Farmer, Nature Boy
CIRCLE OF TRUST/BOM:
Take responsibility for your failures and successes. It’s easy to blame when we fail or don’t get the results we want. OWN all of it! Good and the bad. Failure is part of growing into a HIM. Good Bless.
MOLESKIN:

YHC failed 3 times to fist bump Farmer at the end of the beatdown. He respectfully asked me to stop trying. I did just that. This was Sparky and Hacksaws first visit to the Armory and we hope to see them again soon. Prayers for Sparky and Hacksaw and their loved ones.

ANNOUNCEMENTS:
St. Jude race is coming. November Merkin challenge is upon us.

wolf on dueling buttes

THE SCENE: Arcadia. Nice and cool.
F3 WELCOME & DISCLAIMER Done
WARM-O-RAMA:
SSH IC x12

Windmills IC x 12

Imperial Walker IC x 12

Hillbilly IC x 12

THA-THANG:

Mosey to the “dueling buttes” at the front of Riverdale school.

Partner up for a round of “WOLF”. While your partner runs up the dueling buttes (sidewalk, hill, parking lot, hill, drop off lane), the other partner performs an exercise on the sidewalk at the bottom of the dueling buttes next to the road. All exercises listed below are indeed on the F3 Exicon list.

  • W = 100 War Hammers, but instead of 4 American Hammers in sitting-up position, we modified to 2 American Hammers.
  • O = Obamas. While one partner does Obama to white sign about 50 yards down the sidewalk, the other partner runs up and down the dueling buttes until Obama has been completed. Once done with Obamas, switch and other partner does the Obama while other partner runs up and down dueling buttes.
  • L = 100 Lt. Dans. Squat, leg lunge, squat, leg lunge on opposite leg. Each leg lunge completes a rep.
  • F = 100 Fairy Jacks

Mosey back to startex.

MARY:
Flutter kicks IC x 35

Freddie Mercury IC x 15

Clock Merkins on Hill. 5 merkins in each of the following clock positions: 12,3,6,9,12

We still had time remaining, so we partnered up again for more rounds of Dora-esque drills. This time, it was dealer’s choice. While one partner runs to sign 75 yards away, other partner performs exercise:

  • 100 Shoulder taps
  • 100 jump squats (cut short for time)

COUNT-OFF & NAME-O-RAMA
9 PAX. Upgrade (QIC), Chuck E. Cheese, Nature Boy, Oscar, Innuendo, Landline, Black Diamond, Captain Obvious, Runner-Up.
CIRCLE OF TRUST/BOM:
I shared how we can not just pray for things and wait for it to be handed to us. God calls us into action every day. A healthy marriage and healthy friendships are healthy only if we get in the game and in the grit. We are called to act out of love toward each other, unconditionally, and not wait for the other person to show us an act of love.
MOLESKIN:
ANNOUNCEMENTS:

11’s at the Lair

THE SCENE: It was a crisp 32 degree morning and dark in the gloom at the Lair. Fortunately, F3 Memphis brightest sunshine bazooka was on hand (Halpert!!!)
F3 WELCOME & DISCLAIMER Disclaimed. YHC was 1 minute late, but the watchful eye of the AOQ (Hello Kitty) took care of the essentials. 

WARM-O-RAMA:
SSH (Hello Kitty)  Imperial Walkers IC 15, Hillbillies IC 15, Daisy Pickers IC 15, High Knees 30 seconds.
THA-THANG:
Elevens: Body-builders and Jump Lunges. Mode of transportation consisted of a mixture of bear crawls, crab walks or lunge walks. Distance initially was 30 yards but a Omaha halfway through shortened this to 20 yards.

EMOM (Every Minute on the Minute) for 12 minutes. Started with 1 burpee and ended with 12 burpees.  78 total burpees.

MARY: Mary was sadly neglected.
COUNT-OFF & NAME-O-RAMA
Steinbrenner, Nature Boy, Halpert, Lochte, Alcatraz, Peeping Tom, Hello Kitty, Skids 100, Orange Julius (QIC).
CIRCLE OF TRUST/BOM:
Genesis 47:7-10

Then Joseph brought in his father Jacob and set him before Pharaoh; and Jacob blessed Pharaoh. Pharaoh said to Jacob, “How old are you?”And Jacob said to Pharaoh, “The days of the years of my pilgrimage are one hundred and thirty years; few and evil have been the days of the years of my life, and they have not attained to the days of the years of the life of my fathers in the days of their pilgrimage.” 10 So Jacob blessed Pharaoh, and went out from before Pharaoh.

Like the patriarchs of Genesis, we are all on our own journey through life.

MOLESKIN:
Solid group at the Lair. Its a challenge to put together tough enough Q’s. Great PLC afterword’s. (and an Uncrustable for Lochte!)
ANNOUNCEMENTS: See Slack.

The Lair 10/29/2019

THE SCENE: Partly cloudy and 54 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH-15 IC, SDP-15 IC, Baby arm circles-10 IC forward and backward with overhead claps-10 IC, Stretch OYO
THA-THANG:
Weighted stuff with a runner. Runner will start at Goal line and run to midfield and back.  All other PAX will be doing work at their stations.

  • Jump rope
  • CMU curls
  • #60 bag front squats
  • CMU Merkins
  • Farmer carry with 2 CMU’s
  • CMU Squat thruster

Bear crawl CMU pull through to midfield, CMU lunge walk back. CMU overhead carry to midfield and back.

One more round at the work stations

MARY:
Flutter kicks for 20 seconds until 0615
COUNT-OFF & NAME-O-RAMA
Rabbit, Hello Kitty, Utah, Pops, Dial-up, Skids 100, Twitty, Sideline, Nature Boy – 9 Pax total
CIRCLE OF TRUST/BOM:
Don’t cheat yourself! You not only effect yourself, but others close to you when you don’t give life 100%. Every rep counts to your family and friends. God Bless.
MOLESKIN:
Prayers for Dial-up and Skids 100. We had a shaky start to the beatdown, but the PAX made adjustments and kicked a**!! Love these dudes and their effort to get better.
ANNOUNCEMENTS:

PAX are training for the Veterans day GORUCK and St. Jude race.

The Opposite of La-Z

THE SCENE: A cool misty morning @ the Levee with DJ Halpert rockin’ the tunes
F3 WELCOME & DISCLAIMER: Done
WARM-O-RAMA:

SSH x 25

Daisy Pickers x 10

Imperial Walkers x 17

Mosey to the skate park

THA-THANG:
Partner Up

  • Balls to the wall & squats
  • Balls to the wall & merkins
  • Balls to the wall & step-ups

Mosey to stop sign

  • Merkins x 20 OYO
  • LBC’s x 25 OYO

Mosey to street light

  • Route 66 – Dips
  • Route 66 – Squats
  • Route 66 – Merkins
  • Route 66 – Bobby Hurleys

Mosey to Start

  • Flutter Kicks x 10
  • Freddie Mercury’s x 10
  • Mountain Climbers x 10
  • Big Boy sit ups x 10

Dealers Choice

  • Halpert’s Pickle Pounders x 20
  • Rocket Launcher’s Gas Pumpers x 10

COUNT-OFF & NAME-O-RAMA
16 – Halpert, Dirty Bird, Finkle, Nature Boy, Leaf Blower, O Positive, Boudreaux, Rocket Launcher, Pablo, Dial up, Red Light, Gas Mask, Roots, Hello Kitty, Pebbles, La-Z-Boy

CIRCLE OF TRUST/BOM:
Focus was on “Attitude”…  Work at it.  Try to recognize when you need an attitude adjustment and get  positive.  A positive attitude can help you overcome anything!

Pearls on A String

THE SCENE:

 

F3 WELCOME & DISCLAIMER

Short & sweet

WARM-O-RAMA:

  • SSH x20 IC
  • ISW x10 IC
  • YHC’s most fav stretch

THA-THANG:
Pearls on a string counter clockwise around Hyde Lake. 2.15 miles. See below.

MARY:

  • 100’s
  • American Hammers x15 IC
  • Man Makers x10 IC

COUNT-OFF & NAME-O-RAMA
We were joined for CoT by our brothers participating in the ruck sim.

BC: Tremor, Nature Boy, Soulja Boy (QIC)

Ruck Sim: Slater, Bailout, Dawson, Granola (QIC/Cadre)

CIRCLE OF TRUST/BOM:

The Man in the Arena: It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.

MOLESKIN:
Cobains to the ruck simmers for inspiring the crab walk mountain at the end of the workout. We didn’t even have our rucks on but it sucked.

Not so fun fact: Geese have teeth on their tongues. Just sayin, don’t ever voluntarily go toe to toe with one.

ANNOUNCEMENTS:
Next ruck sim is next weekend.

Armory Complete Circuit

THE SCENE: Low 40’s, clear skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x 25

Abe Vigoda IC x 15

Arm Circles IC x 20

Imperial Walkers IC x 20

Merkins OYO x 10

THA-THANG:
Mosey 2 times around the pond

Circuit of Pain: Cycle through all stations at 1 minute for each exercise followed by 2 laps around the parking lot x 4

Stations include: Jump Rope, 60lb bag, 30 lb iron tube, 45 iron tube, CMU

  • Jump Rope
  • 60lb bag: Squats
  • 30lb tube: Shoulder Press
  • 45lb tube: Upright Row
  • CMU: Curls

MARY:
N/A
COUNT-OFF & NAME-O-RAMA
2 PAX: Nature Boy, Pops
CIRCLE OF TRUST/BOM:
Iron Sharpens Iron
MOLESKIN:
Metallica is typically not what I want to listen to at 5am but it worked this morning
ANNOUNCEMENTS:
N/A

The Blazing Saddle

THE SCENE: 47 degrees and clear with winds out of the west @ 8 mph
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH-10 IC, SDP-10 IC, SP-10 IC, BAC-10 IC, IW-10 IC
THA-THANG:
PAX lined up with CMU for Ascending curb crawl and CMU work

  • Swing-10
  • Press-10
  • Merkins-10
  • BC to adjacent curb and back
  • R&R for 10 rounds or until QIC called it

PAX lined up on 4 parking lines for ascending squats. First line-10, Second line-20, Third line-30, and so on to 100 squats. Some of the PAX made it to 100 and some did not.

COP with 60# Sandbag- QIC started with 10 back squats with bag while PAX did FC. After 10 reps, the next man up did squats while the PAX did FC. I think we made it to 4 PAX until time was called.

MARY:

Done during the Beatdown
COUNT-OFF & NAME-O-RAMA
21 PAX, Lots of dudes were tagged as well as Bag man from F3 Birmingham
CIRCLE OF TRUST/BOM:
Sometimes the solution is in front of you and you can’t see it. Step back and try a different approach.
MOLESKIN:
Psalms 139:23 “Search me, O God, and know my heart; Try me and know my anxious thoughts;”
ANNOUNCEMENTS:

The Armory is open for business! Every Thursday at 0500.

The Barracks

THE SCENE: Darker than usual
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Move implements to the launch pad: (3)x60# bags, (2)x25′ rope, (1)xSue
10 x SSH I.C.
200M Mosey
5 x (5 sec. dead hang, 1 strict pull-up, release)
10 x Merkins O.Y.O.
200M Mosey
THA-THANG:

Pain Cave (10 minutes) – 3 PAX, Loaded Sue AMRAP

  • 5 x Sand Bag Thrusters
  • 25yd Standing Sue Pull
  • 25 yd Mosey

10 x Supermans I.C.
10x LBCs I.C.

200M Sand Bag Toss – 2 bags vs. 3 PAX

5 x “Easy Payments” (Burpee, Sand Bag Clean, Throw Bag Over Bar, Pull-up) O.Y.O.

200M Sand Bag Toss – 2 bags vs. 3 PAX

MARY:
Move implements to the parking lot: (3)x60# bags, (2)x25′ rope, (1)xSue
COUNT-OFF & NAME-O-RAMA
3 PAX (0 FNG): Shoestring, Nature Boy, Hitch (QIC)
CIRCLE OF TRUST/BOM:
I have abused my role as Monday Barracks AOQ. It is time to leverage this tool for the improvement of others. Consider this my solicitation for willing Monday Barracks Q’s.
MOLESKIN:
Over 50% of Monday Barracks attendees have posted here only ONE TIME…
ANNOUNCEMENTS:
Quit complaining and Launch Tupelo

“Who is Sheldon Cooper?” -Cheesesteak

THE SCENE: 62 degrees at start. First time it’s felt like summer might actually end.
F3 WELCOME & DISCLAIMER: Done
WARM-O-RAMA:

SSH  30xIC, Imperial Walkers  15xIC, Daisy Pickers  10xIC, Arm Circles  15xIC (front and back), Merkins  10xIC
THA-THANG:
The Sheldon Cooper   The Bill Murray:

Mosey to the back end of the park (~1/4 mile), and perform 10 each of the below exercises, hold plank/Al Gore/6″ until all in.

  • Merkins
  • Squats
  • Big Boy Situps
  • Burpees

Mosey back to the front of the park, and perform 10 each of the above exercises. Rinse and Repeat 2 times.

After 6 sets of runs/exercises, went over to playground, and split up into groups of 3. One partner did 10 swerkins (merkins with feet on swing, bring knees to chest after each rep), while the other partners did AMRAP squats or BBSU until swerkins were done. Rotated until each PAX had done all three exercises.

MARY:
T-Bombs  20xIC, American Thor up to 5×20 IC, Freddie Mercury  20xIC, LBCs 20xIC, Box Cutters 20xIC, Pickle Pounders  20xIC, hold High plank last 60 seconds (alternate raising right/left arm in the air, and drop to low plank).
COUNT-OFF & NAME-O-RAMA
9 PAX: Lochte (QIC), Woody, Rocket Launcher, Nature Boy, Cheesesteak, Swipe Right, Finkle, Rainout, Watchita
CIRCLE OF TRUST/BOM:
John 13:7  “Jesus replied, ‘You do not realize now what I am doing, but later you will understand.'”

YHC struggles a lot with patience, especially when dealing with my 2 1/2 year old. I have to remind myself constantly that she (for the most part) does not mean to annoy, or do bad things, she’s just curious about the world around her. This passage helps to remind me that the things that test us the most are just preparing us for what comes next.

MOLESKIN:
The Exicon calls this workout The Sheldon Cooper, but you are supposed to drop one rep from the exercises after each lap. YHC thought that was too easy, so we stayed at 10 reps each time. There was some mumblechatter about why the workout is called what it’s called. Best I can tell, there is a workout called ‘The Cooper,’ which is just this minus the BBSUs. On one of the runs, Nature Boy suggested this should be called Groundhog Day, instead, which makes much more sense. Slight modification to call it ‘The Bill Murray.’

I offered co-Q status to Watchita at the start of the workout, as he tries for his Q45 during his last week here. Midway through our third run, he said, “I do not want my name on this workout.”
ANNOUNCEMENTS:
Last week of IronPax: tomorrow at Blazing Saddle, Friday at Arcadia and Berm, Saturday at Lair.