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.
WARMUP: SSH, Windmill, Low slow squat, cherry pickers, Broga, Mosey
THE THANG: Sideline to sideline sprints x7
Merkins, wide arm merkins, diamond merkins, ranger merkins, hand release merkins, tempo merkins
And now for legs –
2 Rounds of..
10 burpee broad jumps, 20 yard lunges, 15 jump squats, Al Gore 30 seconds, 20 yard duck walk
To finish –
Flutters, Freddie Mercury, Hello dolly, American Hammer, Heels to Heaven, Plank
MARY:
ANNOUNCEMENTS:
COT: Keep showing up
WARMUP: I felt that we need a little motivation so we did “The Motivator” then a few stretchy thing the moseyed to Harris Teeter lot.
THE THANG: we did a 4 corner work out. At each corner we performed the same exercise for the reps listed.
Round 1 – 7 Burpees
Round 2 – 14 Merkins
Round 3 – 21 LBCs
Round 4 – 28 Squats
Round 5 – 21 American Hammers
Round 6 – 14 CDDs
Round 7 – V-ups
We had a few minutes left to get back to COT where we ended with a little Broga.
ANNOUNCEMENTS:
Bethel Men’s Shelter 9/4
Intergence 9/13
HIM Camp
Read the Newsletter
COT: Prayers were made
Thanks again <@UQ50TPDLH> for the opportunity to lead!!!
Sometimes I wonder if a ‘backblast’ is important. Yes, I can here the admins now screaming their doctoral rhetoric at their phone screens. ‘Its for new guys to get ideas’, ‘Its to share with people that weren’t there’, ‘Its to get our name plugged into the all powerful algorithm and track our stats.’
I kinda think its BS. When F3 started we didn’t have any of this crap. Not to say change is bad (or good), but to say are we missing the point. F3 isn’t about any of the things we are told to use a backblast for. That’s one of the things I always loved about Indian Land, the fact you wont find any record of it anywhere. But we, and you know who we are, what we were about, and the legend was born.
I suggest this. If you are gonna right a backblast, tell me something I cant find on YouTube. If I need a workout, that’s easy to find. I want the meat. What was your challenge, mentally. Who did you push. Did the PAX overcome. Did you grow as a leader.
Are you forging your legacy?
If you want to know what we do at my workouts, then show up. Otherwise just know we will be there sharpening our steel. Ill call impossible tasks not for the physical work, but to test your mind and fortitude. And just know I WILL be right there with you. Good or Bad, BC is here to stay.
I’m sure Ill get kicked out of F3 for these statements
#MILGA rising
So here’s the thing, I missed a few guys. Not bc I don’t appreciate my fans, but bc I was having oxygen issues in the brain and the video evidence was maliciously destroyed.
The 4 headed monster(ish) was fantastic and went as follows
Birdcage- 5 minute run for a warm up
LTrain- bear crawls, lunges, merkins, lbc, squats, running
Cohiba- Step ups, derkins, irkins, crab walks, more running
Fogerty- burpees, bear crawl, diamond merkins, uphill, more running
Liberty Biberty- wall sits, and running, and more running
Here’s the deal, we are accelerating. We are taking the first step TODAY. I couldn’t be any happier to be taking over #Bushpit. I have ideas, you want more, I will give the people what they want. Today is a new day for me, and you, and the Wood. Show to know what I got in store for next week. #MILGA
WARMUP:
SSH, windmill, imperial walker
hip thrust, low slow squat, 1min high plank, spider man stretches
THE THANG:
Pain stations – complete 2 circuits; EMOM: 50s each station, 10s transition
1. Mosey
2. Merkin – hands on bench
3. SSH
4. goblet squat 50’db or 30’db
5. DB curls – 20’dbs
6. KB swings – 40lb
7. Sandbag clean and press (40 or 60)
8. Farmer carry 30s and back – 72lb kb “Sunny Delight”
Field work:
5 REPS 3 Reps:
Start at goal line and Low crawl to 10, bear crawl to 30, Sprint through opposite end zone.
20 SSH and breather until all pax finish
Mosey back to opposite goal line and repeat
Mosey back to base of the hill –
Pax split in two groups roughly based on similar weight. Race up the hill (Sprint)
MARY:
EMOM 5 reps Humane burpee
(5 hip thrusts, 5 push-up, 5 goblet squat)
Winner of the sprint does first set as 10 burpees We were too gassed and forgot to give the winners their reward
ANNOUNCEMENTS: read your newsletter
COT: yes
WARMUP: Disclaimer
Mosey around entrance, circle up for
15 SSH IC
10 LSS IC
10 Windmills IC
10 Hillbilly Walkers IC
10 MNCs IC
Yoga
THE THANG:
Moseyed down to the yellow striped triangle, at the entrance to school and driveway down to football field.
Had a board of pain their with exercises. PAX were to perform one exercise, run to light pole and perform one burpee, then return and do second listed exercise. Then run the 2nd light pole and do 2 burpees. Continue on down the list, finally doing 9 burpees at the 9th light pole.
Exercises were:
1. 10 Bomb Jax
2. 20 Diamond Merkins
3. 30 Wide Arm Merkins
4. 40 Squats
5. 50 LBCs
6. 40 Reverse Lunges
7. 30 American Hammers
8. 20 Merkins
9. 10 CDDs
After completing the list, we began moving back up the list, with decreasing burpees.
MARY: Flutters, Freddie Mercury, Protractor
ANNOUNCEMENTS: Announced
COT: Stays in COT
WARMUP: Not so much, we just got moving.
THE THANG: The destination was the Red Ventures parking deck. We made our way with a few stops along the way.
Run a bit: Merkins, Mountain Climbers, Carolina Dry Docks
Run a bit more: LBC’s, American Hammers, Flutter Kicks
Run a bit more: Squats, Jump Squats, Monkey Humpers
Arrive at the bottom of the far parking deck.
Collect your thoughts and now run the ramps to the top of the deck.
Grab a partner and Partner Push the long stretch of the deck. Bear Crawl the short distance, Flapjack the Partner Push then Bear Crawl again.
Repeat this evolution.
Run down the stairs: Jump Squats & American Hammers
Run up the stairs: Merkins & Dips
Run down the stairs and collect your thoughts again.
Run back to COT with a few stops along the way for exercises and regrouping.
MARY: See above.
ANNOUNCEMENTS: You know the ones.
COT: 5th Core Principle