Armory

Monday Nov 6 2017


Take a look at that big handsome man below. That's Marty Figlinski and he is a very good friend of mine. He would give you the shirt off his back (most of the time you don't even want his shirt but you just take it to get him to leave you alone:) Anyways, Marty has recently retired from civilian life and is now pursuing a career with the Wisconsin Army National Guard as a recruiter. I honestly think Marty was made to be a recruiter and I'm very proud of his new career. Marty suggested to his new co-workers that they should hold an Open Armory Night at the place where myself and a few of the guys at the gym go to report for drill each month, our home away from home. There will be Pizza and Soda (feed the kids), there will be a rock wall and other activities (tire your kids out) and we will have weapons on display (legit machine guns that your kids will think are so cool tiring their little brains out) starting at 5pm and going until 7pm this Tuesday oh and you don't need to have kids to check this out as I encourage anyone contemplating joining the service to come by. Let's show one of our favorite soldiers some support, show your kids the place where the real American hero's are trained and learn a little more about the Wisconsin Army National Guard.
Open Armory Night
800 N Military Ave
Green Bay, WI 54303
11/7/2017 
5-7pm
Have a great American Monday!
1.) Armory
20 minute AMRAP
5 Deadlift 315/225lb
rest 30 seconds
100m Sprint (door to door)
rest 30 seconds
note: transition between movements during 30 seconds. deadlift is meant to be unbroken if that's too heavy scale down to weight you can manage throughout the entire workout. racing on the sprint is encouraged
*2.) 3 Overhead Squat every 2 minutes for 12 minutes @ approx 75%
*3.) Muscle Up Challenge Day 23
23 Muscle Ups
*4.) Every 3 minutes for 15 minutes complete:
15 Bar Facing Burpees
20 Dumbbell Overhead Lunge 50/30lb 10 right arm/ 10 left arm always alternating legs
rest for remainder of 3 minutes
note: fast but consistent 
*5.) 3 rounds
15 Reverse Hyper 
15 Back Extension
note: make the back ext pretty please
Marty
Thumb 20160712 145051 1

Jennifer McFall17d

Congrats Marty, you will do great.

Login to comment
Whiteboard
12 rds 275#
OHS 155#
10 rounds @ 195# - stopped when back got tight
75# OHS/BS - hand started to act up
10rds@195 and then no bueno. 🤦‍♀️👵🏼
Complete
Kb deadlifts and air assault. Accessory work
185# for some rounds. 7? 8? IDK.
That was fun.
11 rd, 255#
13 rounds 135#
125m row
11 rounds 100#
10 rounds #255
shoulder mobility
12 rounds Rx
12 rds; sub 95# SP for DL
OHS 115#, low back still 🌶
13 rds bike and 75# strict press
Hs walking. Bmu
1 round @ 205#
Old-geezered my hamstring. #bittersweet
14 rds @275 ec ohs ex sit up push up Emil with Lauren HS walks with Brittany, 10lb disc golf with Tyler Lauren Justin Britt
175# 11rds+1DL
12 + 5 DL 225-245#
11 + 5DL
185#
12 or 13 + 2 DL @ 155#
All the rounds @ 255#. should've went heavier
155# OHS. Also made a naughty cameo with Derek in Rachel's squat vid. ;)
175, biked last half
Tight L hammy. Forgot to keep track of rounds. Felt like ~10?
11+ 1 DL 135#
12 rounds 150lb
10 rds at 255#
9.5 rds. DL 245#
12 rounds 105#, 150m row per
100 wallball abmat SUs
145#/4cal air assault (13rds)
65#ohs
14+5 DL 175#
OHS 105#
13 rounds 195#
OHS 11 #, burpees and OH lunges, handstand walks, push-ups, Sit-ups, dips, strict pull-ups
12 or 13 + 3DL 185#
Should have went heavier Hypers and Back Ext
12 rounds 205#
12 rds @ 205#
Rev hyper/Back ext, OHS work on box, ankle mobility
11+5 DL @275#
OHS @165; 23MU
Chemistry Exam #2
15 rds--ass bike.
OHS 135. BFB/OHL.
175# 9rds
3x 15back ext and 15 reverse hyper 4min assault tabata 23 MU progressions 3 85# OHS every 2min for 13min, 5rds of 15bfburpees and 20 alternating overhead DB lunges. Woof!
13 + 5 deads I think #195
11 + 5 dl (175#)
12 rds + 5 DL 195#
12 rounds 275#
11 rounds + 5 deadlifts 105#
** #175 (moving up)/125m C2. w/up: 15 min KB AMRAP: 5 FS>2 SP; 15 Sq/6 SP=1 Round (@#18's); MEGA Shoulder MOB
8 rnds @215, 3 more @185
105#, 12 rds, bike instead of run