Tag: Grassy Knoll

You never forget your first

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Warmup
SSH
Imp Walkers
HB Walkers
Low slow squat
Merkin
Broga

Bear crawl Indian run – 6 does 5 flutters

Subdivisions
Cocaine bear crawls
Lunge Walk
Compounding SSH
Duck Walk with compounding squats

Dora

50 CDD
75 SSH
100 Big Boys
125 Flutters

Card Draw Wild Card Mary

COT
Announcements
Break the Dam
Bethel

Prayers and praises
Family
Health

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Closeout 2025 before opening 2026

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WARMUP: SSH, MCs, Parker Peter, Peter Parker, Plank, L/R planks,. Mosey to back parking lot, cariaco
THE THANG: Muster on the grassy patch in back parking lot where we started, left, and returned a few times. Running took us to the south wall of HT, the tire shop and the north wall of HT in between stops at the grass. Pax fit 100 burpees into the workout in doses of 10. Other fun included bear crawl, crawl bear, crab walks, lunges, various flavors of Mary, and it was all topped off with suicides.
MARY: Included along the way
ANNOUNCEMENTS: New name of HT workouts Wed/Fri is The Forge! also encouragement to register for Break the Dam run on 1/31, plus 8-blocker on Jan 3rd at Panera
COT: Encouragement for pax to bring some closure to 2025 before starting 2026 by reviewing photos on their phone from Thanksgiving through Christmas period. This practice always grounds me and give me perspective. It especially deflates anxious thinking/feeling about future and various regrets/shame by providing a very real and visible depiction of the true blessings and joy in my life.

Thanks for the invite Miyagi! Carry on with your mission of forging HIM!

#KeepPosting

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Leg-Heavy, Imagine That

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WARMUP: Run the entirety of the larger Teeter/Stockade lot then NUR up and back the main straightaway.
THE THANG: Run to the circle at Stockbridge at the entrance to the apartments.
25 Squats & 25 Peter Parkers I/C
Run to Grant Farm Drive (past the next apartment circle)
25 half-squats (top of the squat) & 25 Flutters (I/C)
Lunge walk up the hill to the fire department
25 half-squats (bottom of the squat) & 25 American Hammers (I/C)
Run to HWY 160 and turn right to Stockbridge and into Grace Church
25 Straight-Leg Dead Lifts & 25 Leg Lifts
Reverse lunge walk length of parking lot & forward lunge walk back.
Run this parking lot twice and 25 V-Ups at the end.
Run back to COT.

MARY: See above
ANNOUNCEMENTS:
COT: 5th Core Principle

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Kicking Ass & Chewing Bubble Gum

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Driving around FM the night before running errands and thinking about my Q at the Stockade. Reviewed a few BBs and didn’t see any references to coupons. Messaged The Pirate, who was Qing at Varsity, and asked if I could borrow a few Cindys. He was very much obliged as I took a few off his AO. Woke up this morning with a car packed full of Cindys and a plan, the only thing left to do was to kick ass and chew gum.

WARMUP: Short mosey around the small parking lot which led into the larger parking lot where I had the Belle Ringer IPC wo laid out. Performed a few SSH & Burpees while explaining the format of the workout. Time to work.

THE THANG:
Belle Ringer
Format: AMRAP for 40 minutes
Set-Up: Make a 5-point star with each point of the star being 25 yards away from the center.
Workout starts with:
1. 5 ManMakers in the middle. Rifle carry to cone 2 and perform 10 “We’re Not Worthy”. Farmer carry back to center.

2. 5 ManMakers in middle. Rifle carry to cone 3 and perform 15 Goblet Squats. Farmer carry back to center.

3. 5 ManMakers in middle. Rifle carry to cone 4 and perform 20 CurltoPress OH. Farmer carry back to center.

4. 5 ManMakers in the middle. Rifle carry to cone 5 and perform 25 Cindy Swings. Farmer carry back to center.

5. 5 ManMakers in the middle. Rifle carry to cone 5 and perform 30 BentOverRows. Farmer carry back to middle.

Scoring: Total reps for 40 minutes of the exercises
Each complete trip is 125 reps

MARY:
1min total – 30sec of Scissor Kicks right into 30sec of LBCs

2mim-30sec Straight Arm Plank – removed posts in a rotating fashion for 10-15 second holds.

1min total – 30sec of Flutter Kicks right into 30sec of LBCs

ANNOUNCEMENTS: Christmas Party, 2 charity runs tomorrow morning, Bethel Serve on Jan 1st

COT: STK!

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Stand Up 11/18 Beat Down

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WARMUP:
15 – SSH
10- Arm Circles (Forward then Backward)
15 – Windmills
15 – Imperial Walkers
15 – Cherry Pickers

THE THANG:
Station 1
– 10 Merkins IC
– 15 Air Squats IC
– 20 Big Boys IC

Station 2
– 10 Burpees OYO
– 20 Jump Lunges OYO
– 30 LBC IC

Station 3
– Partner Dora – 100 meter run
– 100 Monkey Humpers
– 200 CDD
– 300 American Hammers

Station 4
– wall squats while one Pax bear crawls out 5 yards and performs 5 burpees

Station 5
– Dips OYO while each Pax runs around the tire center

MARY:
– 15 Boxcutters IC
– 15 Freddie Mercury’s IC
– 15 Flutters IC
– 5 Baby Leg Circles
– 5 Big Leg Circles
– 1 minute plank hold
– 20 second Body destroyer

ANNOUNCEMENTS:
Convergence, Christmas Party, and read your newsletter

COT: yes

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Ring around the stockade

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WARMUP: mosey around and did some reps of the exercises at each station that the workout would have. Hand release merkins, mountain climbers, calf raises, step ups, dips, Superman’s, j los and burpees.
THE THANG: Dora work with four stations set up around campus. One partner did the stationary work while the other moseyed. Finished at one station and moved to the next.
MARY: the bear crawl merkin complex. One bear crawl with each arm followed by one merkin. Two bear crawl each arm followed by two merkin. So on and so forth through ten reps each.
ANNOUNCEMENTS: newsletter.
COT: yes

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Miyagi’s Reign Begins

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WARMUP: Yes

THE THANG:
<@UQ50TPDLH> Gave us the opportunity to do 100 burpees with a run EMOM.

<@U08N41FCN0Z>
Chipper 100
– Merkins
– Squats
– BBS
– Flutters
– Dips
– Lunges

100 reps of each, broken up however the PAX wanted.

MARY: Around the circle

ANNOUNCEMENTS: Read your newsletter

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VO2 Max training

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Track workout including 2 options:

Run a mile on the track then:

1. Calculate Vo2 max by running hard for 12 minutes
2. Sprint workout with race pace followed by jog (400,800, 1200 meters)

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Ballermann Workout

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WARMUP: 15 Wind mill
15 Hill Billy walkers
15 cherry pickers
20 sumo Squats
20 Merkins
THE THANG: Mosey to the fountain @arbors
Bear crawl around the spring
At each quarter stop to do 5 burpees

Mosey to church

Exercise at patio
Stacking exercises:
10 LBCs
20 step ups
30 Flutters
40 Squats
50 merkins

In between run a round
On the short sides lunge walk
Long sides mosey

Mosey back to COT

5 burpees as finisher

MARY: –
ANNOUNCEMENTS: –
COT: –

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