Tag: Grassy Knoll

Stuff the Bus Convergence

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WARMUP:
Ran over to parking lot behind football fields
SSH – all exercises were to 20 INC
1 burpee
Windmill
2 burpees
Cherry Pickers
3 burpees
Squats
4 burpees
Moroccan Night Club
5 Burpees
Imperial walkers
6 burpees
Merkins
7 burpees
LBC
8 burpees
CDD
9 burpees
Flutter
10 burpees

Throughout the workout we had pax share about different opportunities we have within The Fort to serve our community. We had the following speak (Fogerty – Trash Pickup, Cousin Eddy – Bethel Men’s shelter, Jiffy – FM Care Center, Stuff the Bus)

Partner Up
Round 1 –
Squats
Flying Squirrels
Inch worm merkins

Round 2
Big boy sit-ups
Jump Squats
Wide arm merkins

We have an amazing opportunity in The Fort to impact our community. We have pax impacting our community through service. Challenge was raised, if you aren’t actively impacting the community, why not?

It was an honor to be able to lead the workout this morning. This was diffident from most workouts because of the number of times we stopped to talk. However I felt it important to share with the guys what is happening around them. We also were able to congratulate Double D in his hand off of Nantan to Esso. Double D, thank you for you service to the pax. You have always been someone who ask the tough questions that challenge us and I thank you for that and what you did for our Region during your reign as Nantan. Esso, I look forward where you are going to take us and your energy to lead. We have a bright future ahead.

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Black Diamond is uncovered at The Stockade

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Warm-up began with short mosey to church parking lot. Some pax were lucky enough to carry a sandbag. Teams of three were formed, luckily we had just enough to form six teams. Seven rounds of exercises, team members rotated to each exercise. The first exercise (motion) acted as the clock. Once complete, rotate to next exercise.

Round Motion Exercise 1 Exercise 2
1 Run to church Squat with SB SSHs
2 Sandbag carry H/R Merkin LBCs
3 Inch Worm merkins Flutter/press Calf Raise
4 Sandbag toss Shoulder Taps Jump Squats
5 Burpee Broad Jump Diamond Merkin S. Press
6 Lunge walk w/bag Carolina Dry Dock Hello Dollies
7 Bear Crawl Man Maker American H

Most got through round 6, need to adjust cone distance or save the workout for 1hr.
Great job everyone!

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Pelican Brief Q

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WARMUP: Grassy Knoll led warm up
THE THANG:
Grassy Knoll – traffic circle bear crawls
Slapshot – burpees and LBCs
BW – modified murph
Kaiser – Block work
MARY: shield lock discussion – each Q shared testimony on what shieldlock has done for each man
ANNOUNCEMENTS: HIM Camp – sign up
COT: 🙏 all around

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4th of July Convergence

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1776 Workout
50 Burpees
100 SSHs
100 Merkins
Run Lap
100 Squats
100 LBCs
100 Mountain Climbers
Run Lap
100 Carolina Dry Docks
100 Lunges
100 Flutters
Run Lap
100 Seal Jacks
100 Squat Jumps
100 America Hammers
Run Lap
100 Plank Jacks
100 Monkey Humpers
100 Dips
Run Lap
100 Hello Dollies
100 Overhead Claps
100 yard Bear Crawl
Run Lap
26 Burpees
Run Lap

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KABOOM at Colosseum

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WARMUP: Disclaimer only
THE THANG: 1776 reps of pain plus some running
COT: On this birthday of our country we added FNG Tang to our pax, EH’d by Mark Twain. Welcome brother! We sweat like crazy in the Gloom and let the familiar soreness settle in as the fireworks lit up the sky to honor our forefathers and our fellow Americans. Grateful to have been born in the USA and to share this life with my F3 brothers. May we stay United and foster Unity with those we meet each time we leave COT and enter the world around us. God Bless America!

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Locking Shields

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WARMUP: stretching, mosey, and sprints
THE THANG: monkey humpers, Carolina dry docks, step ups, irkins, calf raises, wall sits, bear crawls, sprints, curls
MARY: 5 minutes of married with multiple call outs
ANNOUNCEMENTS: HIM camp, 4th of July convergence
COT: prayers and praises by all pax

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Walls of Life

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WARMUP: Mosey to the Walgreens parking lot. Did some MNC, HBW, PP, Plank, MC and Down/Up dog.
THE THANG: 1st wall at Walgreens with sits and off the wall 3 merkins. then, balls to the wall with 3 merkins. Repeat. Run to the Dunkin parking lot to use the pillars to repeat the same work but added wall mekins. Run to the new Tire company for more wall work and worked in some burpees. For fun, we completed a Jackweb on a grassy knoll. Ran to the old YMCA to repeat wall work and finally to Harris Teater for final wall work. Ran back to COT.
MARY: none
ANNOUNCEMENTS: F3 dads tomorrow
COT: Prayers for travel mercies, a mothers health, good life, family stress and praise for new jobs and better health!

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Pain day at the Stockade

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WARMUP: gave a quick disclaimer, started with some SSH, windmills and up/down dog. Moseyed around the parking lot to loosen up and get the PAX ready for the beat down.

THE THANG:
Ascending exercises shown below. With a lap around the small parking area we were near in between each completed set.
10 wine mixers
10 WM + 20 LBCs
10 WM + 20 LBCs + 30 CDD
…+ 40 walking lunges
…+ 50 Freddie mercuries
…+ 40 calf raises
…+ 30 dips
…+ 20 merkins
…+ 10 burpees

Some got to burpees, but we ran out of time and headed back to COT at 6:01.

ANNOUNCEMENTS: newsletter, blood drive
COT: prayer for items that stay in COT

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Mile’s and PT

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WARMUP: Intro and light warm up as a PAX was parking. MNC, Produce Pickers and Wind Mill.
THE THANG: Started rucking up and out of the parking lot to 460 and turn right. At the light, 10 Squats. Continued down Hubert Graham stopping to do 15 Incline merkins, 20 calf raises and repeated a second time before entering the learning center parking lot. Rucks off for some curls, overhead press and flutter kicks. 10 count and a message. Remember not to focus on what you have not done but enjoy the moments when your in them.
Rucks up and repeat the 3 exercises 2 time up to 460. Over head carry to the entrance to the school.
MARY: 1 full round. LBC, X’s and O’s, dying cockroach, Pump and Rosa, ruck twists and penguin.Ended with stretching.
ANNOUNCEMENTS: Convergence
COT: Prayers for Jane and her surgery. Prayers for Noah going to camp.

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Back to school with Billy Madison

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This morning 11 studs went back to school with Billy Madison. Here’s what we did:

Warmup
10 Low Slow Squats (IC)
10 Imperial Walkers (IC)
10 SSHs (IC)
Take a lap

The Thang
12 rounds of 12 exercises (adding new exercises each round) to simulate 12 years of school Billy had to complete.

12 American Hammers
Take a lap
12 American Hammers, 12 Merkins
Take a lap
12 American Hammers, 12 Merkins, 12 Calf Raises
Take a lap
12 American Hammers, 12 Merkins, 12 Calf Raises, 12 LBCs
Take a lap
12 American Hammers, 12 Merkins, 12 Calf Raises, 12 LBCs, 12 Wide Arm Merkins
Take a lap
12 American Hammers, 12 Merkins, 12 Calf Raises, 12 LBCs, 12 Wide Arm Merkins, 12 Squats
Take a lap
12 American Hammers, 12 Merkins, 12 Calf Raises, 12 LBCs, 12 Wide Arm Merkins, 12 Squats, 12 Boxcutters
Take a lap
12 American Hammers, 12 Merkins, 12 Calf Raises, 12 LBCs, 12 Wide Arm Merkins, 12 Squats, 12 Boxcutters, 12 Ranger Merkins
Take a lap
12 American Hammers, 12 Merkins, 12 Calf Raises, 12 LBCs, 12 Wide Arm Merkins, 12 Squats, 12 Boxcutters, 12 Ranger Merkins, 12 Lunges
Take a lap
12 American Hammers, 12 Merkins, 12 Calf Raises, 12 LBCs, 12 Wide Arm Merkins, 12 Squats, 12 Boxcutters, 12 Ranger Merkins, 12 Lunges, 12 Freddie Mercurys
Take a lap
12 American Hammers, 12 Merkins, 12 Calf Raises, 12 LBCs, 12 Wide Arm Merkins, 12 Squats, 12 Boxcutters, 12 Ranger Merkins, 12 Lunges, 12 Freddie Mercurys, 12 Diamond Merkins
Take a lap
12 American Hammers, 12 Merkins, 12 Calf Raises, 12 LBCs, 12 Wide Arm Merkins, 12 Squats, 12 Boxcutters, 12 Ranger Merkins, 12 Lunges, 12 Freddie Mercurys, 12 Diamond Merkins, 12 Burpees

Some guys got to the Diamond Merkins. Most guys hit two miles. All guys got smoked.

NMM
“Billy Madison” taught us to make the best of your second chances. Call the friend or family member you lost connection with. With the knowledge you have now, give that business venture a try. You’re never too old to complete the goals you had when you were younger.
Today was fun. The exercises weren’t, but the conversation was. Great energy today. I hope this was the hardest and stupidest thing you do today. If not, there’s always tomorrow. Thanks for the opportunity, Slow Jams.

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