WARMUP: Yep, we had a little warm up so as not to blow a hammie.
THE THANG: Chest exercises, lunge walks bear crawls, burpees, shoulders, legs and core.
WARMUP:
THE THANG:
We set out from Earth Fare, packs on our backs, and headed down Hwy 160. From there, we hung a left on Stonecrest, then climbed the hill up Huber Graham to Gold Hill. After a quick pause (actually none) to catch our breath and trade a little mumble chatter, we made the return trip, finishing back at the COT. Total mileage: 3.6 miles of rucking.
MARY: none
ANNOUNCEMENTS: Convergence, Bethal Men’s, Golf Outing
COT:
WARMUP: Some light stretching
THE THANG: mosey to the big parking lot, start at the far south end, MOT called to next row of parking spots and then an exercise
1. Merkin inch worm 10BBSU
2. Lunge walk 20CDD
3. Crab walk 30 Hello Dollies
4. Burpee Broad Jump 40 Monkey humpers
5. Reverse Lunge 50 Flutters
6. Bear Crawl 40 American Hammers
7. Squated side step (face left) 30 Wide Arm Merkins
8. Duck walk 20 Plank Jacks
9. Squated side step (face right) 10 Diamond Merkins
Repeat on the way back, reverse MOT as much as possible
ANNOUNCEMENTS: Convergence, golf, HIM Camp
COT: What’s said here stays here
WARMUP: Negative.
THE THANG: 4 PAX & 2 Sandbags made their way to the Colosseum then back to 160 but not before walking backward with the sandbag up the hill. Yes, that hill.
We then crossed 160 and made our way into Brayden for a walk around and another uphill/backward trek.
We logged a few more steps, too.
MARY: Nope.
ANNOUNCEMENTS: Yes
COT: Yes
WARMUP: basic
THE THANG:
Timed 1-Mile Run – Target 8 minutes
4 corners, 2 rounds – around the theatre
1.Merkins – 30
2. Squats – 100
3. Big Boy Situps – 50
4. Broad Jumps – 20 yds
1.Bear Crawls – 20 yds
2.Lunges – 20 each leg (40 total)
3.American Hammers – 50 each side
4.Burpees – 20 reps
Finisher:
Step-Ups – 10 each leg 20 total
Dips – 20 reps
MARY: flutter, Freddie mercury, piston crunch, planks
ANNOUNCEMENTS: newsletter
COT: Pray for Men to set and hold the standard, in fitness, self discipline, family, faith, fellowship, at work, our communities, and our culture.
WARMUP:
THE THANG: walked a bit
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Mountain climber, side straddle hop, and Bear crawl
THE THANG: remember 9-11-01 why it’s important!
MARY: Talked about significant issues that took place on 9-11
ANNOUNCEMENTS: read slack
COT: yes
WARMUP: SSH, Windmills, Imperial Walkers, Hillbilly Walkers, stretchy things.
THE THANG: Moseyed to the lot in front of the theater.
Using the Parking spaces start at one end, Bear Crawl 2 lines do 1 Merkin, Crawl Bear 1 line and do 7 squats. Bear Crawl 2 lines do 2 Merkins, Crawl Bear 1 line and do 6 squats. Repeat until you do 7 Merkins an 1 squat.
4-Corner Escalator
Corner 1
– Merkins – 10 reps
Corner 2
– Merkins– 10 reps
– Squats – 20 reps
Corner 3
– Merkins – 10 reps
– Air Squats – 20 reps
– Lunges – 30 reps (15 each leg)
Corner 4
– Merkins – 10 reps
– Air Squats – 20 reps
– Lunges – 30 reps
– LBCs – 40 reps
After this we went back down the escalator .
Mosey to the fountains for 11’s.
CDDs
Dips
MARY: Piston Crunches, Peter Parker’s, Parker Peter’s, American Hammers, plank
ANNOUNCEMENTS: Bethel Men’s Shelter, Invergence, Memorial Stair Run, read the news letter.
COT: Prayers were said.
Warm-Up
Run from COT to the Band practice parking lot.
The Thang – Tellier Hero WOD
Format: For Time
Equipment: Cones/markers at 5, 10, 15, and 20 yds
1. Round 1
– 10 Burpees
– 5–10–15–20 yd shuttle runs
1. Round 2
– 10 Burpees
– 25 Merkins
– 5–10–15–20 yd shuttle runs
1. Round 3
– 10 Burpees
– 25 Merkins
– 50 Lunges (hard way)
– 5–10–15–20 yd shuttle runs
1. Round 4
– 10 Burpees
– 25 Merkins
– 50 Lunges (hard way)
– 100 Big Boy Sit-ups
– 5–10–15–20 yd shuttle runs
1. Round 5
– 10 Burpees
– 25 Merkins
– 50 Lunges (hard way)
– 100 Big Boy Sit-ups
– 150 Squats
– 5–10–15–20 yd shuttle runs
:stopwatch: Stop timer. Collapse. Wonder why you signed up for this.
Moleskine
Week 0 of Iron Pax delivered a gut check. The Tellier WOD is no joke — if your legs weren’t on fire, you’re probably not human.
The grind of burpees, merkins, lunges, sit-ups, and squats under shuttle-run fatigue was a brutal reminder of what sacrifice feels like in the smallest of ways.
When you’re tempted to quit or wish you had music blasting to push you through, remember — those this WOD honors didn’t get the choice to quit. They leaned into the hard. We honor them by finishing the reps, staying the course, and giving all we’ve got.
Shoutouts
– :clap: <@U5CVD8D7V> & <@U0603USPHAS> – came out on top today with strong finishes.
– :fire: The Machine (<@U19FA0Q8Z>) – strictest form in the lot, ensuring every rep was to standard. No shortcuts, no compromise.
– :raised_hands: <@U01JUGK82TY> – thanks for the opportunity to lead and set the tone.
COT / Takeaway
Steadfastness doesn’t come easy. It’s built under strain, in the moments when you want to stop but don’t. Today’s work was a small reminder of the cost others paid for our freedom — and the standard we’re called to uphold in return.
Prayers
:pray: For loved ones gone too soon.
:pray: For marriages — to be strengthened and rooted in faith.
:pray: For children as they grow into adulthood.
:pray: For the grace, gratitude, and discernment to ride the highs and endure the storms.
Do the hard things. Honor the sacrifice. Be the man your community needs.
Rucked up and headed out down through gold hill schools and up past light poles to Walmart parking and left onto stonecrest. Turned around at 30min.
Finished close to 3.8miles.
Solid mumble chatter and fellowship – great way to start a Sunday