ARMORY 01
Date: 5/18/19
PAX: Kwame, Mic Drop, Hot N Ready, Swanson, Pancreas, Pop-a-lock, Type-O-Positive, Ebola, Tool Time
FNG’s: Dizzy Gillespie, Lone Star, Ron Swanson, Wikileaks, T-Test, Doc McStuffins, Sully, FICO
QIC: Tiny Dancer and Joey Freshwater
Christening of the Flag (in honor of the launch on 5/18
- 5 Merkins, 18 burpees
Mosey to the flag
Warmorama
- Side Straddle Hops x 18
- Good mornings x 12
- Willie Mays Hays x12
- Slow and Low Squats x 12
Buy In: 1 lap Native-American Run around the Park
Thang:
Part 1 – Stations
4 stations – 2 minute rounds, 15 second rest in between (PAX split up into 4 groups
Station 1: bucket carry around the flag (1 PAX would take 20 steps and hand off to the partner while the remaining PAX did flutter kicks at the starting point)
Station 2: Pullups (if you drop off the bar, 5 squats
Station 3: burpee squat jumps
Station 4: fist-bump Merkins
Only made it through one round
(Turned it over to Joey Freshwater)
Part 2 – Staircase
– PAX paired up to attack Joey Freshwater’s Staircase board
10 derkins
20 big boy situps
30 burpees
40 Merkins
50 Air Squats
60 LBC’s
70 Power skips
80 (seconds) plank
90 High knees
100 Flutter kicks (four count)
Mary (highlighted by Joey Freshwater’s unique style of cadence)
Little Baby Arm Circles (forward and reverse)
Seal Claps
Alabama Prom Dates
18 burpees
COT
- It was an honor to lead you men on the inaugural Armory workout. Have a great week, and see y’all in seven days!
- Armory needs a Q for May 25th!