Tag: Grassy Knoll

Triangle of Trust (TOT)

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WARMUP: Mozy around the parking lot followed by Moroccan Night Clubs, Merkins, CDDs
THE THANG: Slowzy to the closed dental office and formed a plank line. Completed 4 plank jacks, dips, shoulder taps, and Supermans. Side shuffle and repeat for 8 reps, then 16, then 32.
We moved to the wall and enjoyed the light rain with seated Jack Webbs. Everyone assumed the wall sit position for overhead claps followed by merkins. 4 OC/1 Merkin, 8/2, 12/3,…40/10. Quick walk to get our legs back underneath us then back to the wall for wall sits. First person bear crawled out for 5 CDD and bear crawled back for the next person to go. Next round was monkey humpers then we switched to BTW for a rotating 10 count.
Walked to the drainage area to pick out a rock of your own choosing for 7s to Dogtopia and back. Overhead presses and dips were the exercises. YHC is nursing a bum leg and did LBCs and flutters during the run portion of the 7s.
With limited time left we returned to drop off the rocks and did 20 triceps presses. To balance our arms out, we did 20 curls before returning the rocks unharmed.
MARY: Nope
ANNOUNCEMENTS: Upcoming events
COT: TOT (Triangle of Trust) turned into a LOT (line of trust) when Grassy needed to leave. Prayers and praises from both Pax remaining.

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Music and Merkins

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45 minutes of music.

A “base” exercise with another exercise when a key word or phrase is said.

1. Running up the hill mountain climbers until you hear the word running. Then you’d run up a hill.
2. Voodoo Child- calf raises until “mountain then 3 jump squats.
3. That Energy- BBS until “that energy “ then 8 flutter kicks
4. Eye of the Tiger- Squat Punch until “Tiger” then run a lap
5. Why do we fall- Burpees the entire song
6. Kingdom- Hammers until “Kingdom” 10 toe touches
7. Phenomenal- 1st verse plank then HR Merkins on None. 2nd verse wall sit then squats 3rd verse Superman/banana.
8. Like a prayer- squats until prayer.. then 5 knee-tar-jas
9. Diamond Eyes- shoulder taps them 25 LBCS on “boom”
10. Danger Zone- run until “danger zone” then 3 burpees
11. Everyday I’m hustling- lunge walk until hustlin then do high knees
12. Thinking about me- Imperal walkers until Thinking then Catalina wine mixers.

Ended right at 6:00

It was fast but fun.

Thanks to all who endulged my stupidity.

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Autobahn Virgin Q

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WARMUP:
15 Wind mill
15 Hill Billy walkers
15 cherry pickers
20 Squats
20 Merkins
THE THANG
Mosey to the back of Harris Teeter (HT)
• “Cocaine Bear Crawl” (in groups of 3):
1 round of bear crawl per person
Meanwhile, waiting PAX perform:
• Side Straddle Hops and
• Sumo Squats
Mosey to the Spring of Arbors Apartments
• Pendulum Drill:
• Start with 7 burpees and 1 squat
• Then 6 burpees, 2 squats
• Continue until 1 burpee and 7 squats
Mosey to the church
• Partner Workout:
• Goal: 100 combined step-ups
• Partner A performs step-ups
• Partner B runs a lap
• Switch until the team completes 100 total step-ups

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Up and Down DORA

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WARMUP: Intro and disclaimer. Began mosey across the street. Stopped for MNC, windmills and Non-discrpt produce pickers. Mosey to another location, then stopped IW, HBW and SJacks. Continued Mosey back to the main church parking lot. Bear crawled parking spaces and then lunch walked another set. Finally, Mosey back to out KB’s.
THE THANG: Let the DORA begin. Pair up for 50 KB curls, 100 KB upright rows, 150 Goblit squats and 200 AH with KB. Partner ran around the short island. Once finished, back down we go. 150 GS, 100 URR, and 50 curls.
MARY: LBC and HD
ANNOUNCEMENTS: Tourtise and the Hare
COT: Prayers for friends, bloodwork and school.

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Honing our Hockey Skills

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WARMUP: Quick run around the parking lot, to where Golden Corral meets, circle up for the following:
– 20 SSH
– 10 Windmills
– 15 Imperial walkers
– 10 Moroccan night clubs
– 10 Strawberry pickers
Then run to the parking lot at Grace Presbyterian Church for the main event!

THE THANG:
As mentioned in 38 Special’s AAR writeup from Minnow Pond the day before, done in the theme of Happy Gilmore, I do indeed suck at hockey. BUT – what I lacked in skill I made up for in intensity. So in light of Happy Gilmore as well as the ongoing NHL Playoffs for the Stanley Cup, I put together something fun yet challenging to improve our hockey #3S2T.

An NHL hockey rink is 200ft long x 85ft wide. The large parking lot in front of the church is a little larger – approx 240′ x 100′. Go big and train to compete, right? There were 8 cones set up around our rink, each with exercises and a mode of transportation to the next cone. Start at cone 1, do the exercise, move to the next. Happy Gilmore may not have been the best skater or shooter, but damn he was intense. No rest in between as Happy would want it
Note: DC = double count
Cones:
1. ICING CALL on the opponent! Puck dropped but they won it. SKATE to go on defense! >> Eric Heiden’s to #2. (aka lateral lunge runs).
2. On defense in the corner. Happy falls on the ice and can’t get up! >> 30 dying cockroaches (DC) and 20 hammers (DC) >> Bear crawl to #3 (approx 25 yds)
3. GET UP OFF THE ICE HAPPY!! In front of the net, blocking shots. >> 10 burpees. >> Strides to #4 (think of a run while skipping, knees up high).
4. Happy was a pugilist. In the opposite defensive corner of the rink. Work on your enforcer abilities! >> 20 planks w alternating punches (DC), 20 Cobra Kai’s (DC) (while holding a deep squat, alternate punching) >> GO ON OFFENSE!! >> Strides to #5 (opposite end corner of the parking lot)
5. We are wide open!! Pass me the puck!! Signal your teammates >> 40 SSH (DC) >> You got the puck, move to the net! >> Strides to # 6 (center rink, offensive side)
6. TAKE THE SHOT!! Practice your SLAPSHOT!! >> 30 Apolo Ohno’s w arm swings. >> Bear crawl to #7 (opposite corner, offensive side, approx 30 yds)
7. YOU SCORED!! Now taunt the LOSERS!! >> 30 monkey humpers, 20 dirty dogs (10 each leg). >> Mary Katherine Lunge to #8 (a lunge walk, while you are lunging, you are extending both arms overhead, like a touchdown signal).
8. CELEBRATE!! Raise Lord Stanley’s Cup!!! At center rink. With a cinderblock, 20 curls then 20 overhead presses. Did you know: The Stanley Cup weighs 35 lbs, and a cindy weighs 38 lbs.
Back to #1, and repeat.

Everyone got in 2 full rounds. Mumblechatter was epic! A lot of 90s pop culture references, specifically Adam Sandler, Ben Stiller, and how they both tied in together on several movies. We even incorporated the Globo Gym Purple Cobras team entrance moves between 6 and 7 on round 2. Google it if you want to know what that was. We were tired but still had a blast.

Then…..we channeled a little bit of Metro’s Shore Card and carried all the coupons back to COT. There were 6 of us, but there were 8 cindies, a 30 lbs plate, and a 40 lbs sandbag. It all got back.

MARY: A little less than 2 minutes worth.

ANNOUNCEMENTS: Read your newsletter! Get involved!

COT: Had a LOT of P&P lifted up. Some good long discussions too. THIS is what it is all about.

Thanks Slapshot for the opportunity to lead.
Blessings and SYITG,
-NASA

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2025 PGA Championship – Quail Hollow

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WARMUP: Pledge of Allegiance
THE THANG:
Inspired by the 2025 PGA Championship at Quail Hollow this will be a loop with 18 stops. The distance between the stops are based on the length of the holes (slightly modified down to get us 3 miles instead of the actual length of 4.3). The stops were marked with cones.
•Red = Par 4 = 4 Burpees
•Yellow = Par 3 = 20 Big Boys
•Green = Par 5 = 20 American Hammers
•Green Mile = Written on cardboard signs

We stuck together for the first 8 holes (1.25 miles) and then I turned the fast guys loose to run the remainder of the course (1.75 miles).

I didn’t hear it all, but I did hear some great mumble chatter:
– “Where’s the cart girl?” – Cyclopes
– “What’s the distance from the senior tees?” – Barry Manilow
– “There’s no such thing as a par 6, right?” – Dark Helmet

Thank you Nasa for the call.

COT:
Thank you Slapshot for your dedication and efforts as the 1st F Q!

Congratulations Bonsai and Time Machine on taking on the 1st F Q roles and to Cyclopes on assuming the LDP role. Really looking forward to seeing what you bring!

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Moist Men of Mystery

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WARMUP:
– Imperial Walkers
– Pumpkin Pickers
– Moroccan night-clubs
– Merkins
– Hold position for down dog
– Honeymooners
– Right side plank
– Left side plank

THE THANG:
Indian Run around parking lot

Mosey to the wall:
– Wall plank hold for 1 min
– Wall sit – each man runs out and does 3 of their finest burpees

Mosey to road.
DORA:
– 100 Big bois
– 200 Squats
– 300 SSH
– 400 calf raises/imp walkers (single count)

Mosey back to COT:
– Each man does 10 Sandbag tosses over back while others do:
– Merkins
– Squats
– Flutters
– Burpees

ANNOUNCEMENTS: Cannoli Run
COT: Prayers for mothers and families going into summer.

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Tabata fun at Stockade

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SSH x20
Mosey to the Pavillion

3x 20 seconds on 10 seconds off

Merkins
Werkins
Irkens
Derkins
Diamonds
HR Merkins

Squats
R leg lunge
L leg lunge
Calf raises
Step ups
Monkey humpers

BBS
Hammers
Flutters
Hello Dolly
Leg lifts
Toe touches

Mosey back to COT

2x

SSH
Seal jacks
Mountain climbers
Burpees

6:00am

Great work everyone!

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CMPD Challenge

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Intro and disclaimer. Discussed the reason for the type of workout.
WARMUP: MNC, Wind Mills, none discript produce pickers. Mosey to 1station.
THE THANG: Ran across the street and up the hill. Continued warms with HB Walkers, Imperial Walkers, down dog, up dog then mosey. First of 10 stations and broke into teams of 3.
1. Step ups -100- Each person will participate and as a team work on getting all 100 down. While one is working the others encourage. Once complete, mosey to 2.
2. SSH- 100- Rinse and repeat, mosey to 3.
3. Bear Crawl as a team 50 yards. Mosey to 4.
4. 100 Flying Squirrel- Rinse and repeat, mosey to 5.
5. 100 Tricep extensions- Rinse and repeat, mosey to 6.
6. 100 Air squats- we had a pax leave, so we completed at a full team. Then i talked about the reason for the Challenge race put on every year and the importance of service. Mosey to7.
7. 50 big boys together, mosey to 8.
8. 50 merkins together, mosey to 9.
9. 50 jump squats together, mosey to 10. COT
10. 50 Monkey humpers.
MARY: None. Did some yoga stretching by Huffy.
ANNOUNCEMENTS: I had to leave
COT: I had to leave.

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AMRAP 4 AUTISM 2025

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14 Bootcampers showed up (3 more for 6 @ 6) for the 4th annual AMRAP 4 AUTISM. YHC was humbled to lead this event again and thankful to all who’ve donated and those who showed up for the workout!

WARMUP: A lap around the park with a few stops along the way for the following services.
– 131 SSH – 1 in 31 children in the US are diagnosed with autism
– 60 squats – CDC estimates $60K per year of extra cost to raise a child with autism.
– 36 LBC – Two years ago the diagnosis rate was 1 in 36
THE THANG: YHC had a trailer full of Cindy’s and was ready for whoever showed! After the warmup I explained the following rules of engagement:
1. 36 min AMRAP
2. Partner count
3. 1 round = all 5 exercises
4. All exercises complete before moving to next round
5. Hands never leave the block. Autistic people never get to remove autism from their lives. For this 36 min we will not move our hands from the block.
Enough rules. Time to work!
1. 54 man makers
2. 54 frog squats
3. 54 yard fair carry with both blocks
4. 54 bent over rows
5. 54 BBBS

Finished with a last man standing sprint race with Stone Cold beating out Slapshot by a hair!
MARY: Nah
ANNOUNCEMENTS: Canoli Run
COT: BIG thanks to all who participated. If you have not had a chance to donate but would like to please use the link below.

https://secure.givelively.org/donate/autism-strong-foundation/f3-x-amrap-4-autism-2025

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