Tag: Grassy Knoll

Leave No Stone Unturned

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We had six at the Forge this morning. Started with a mosey around the parking lot before doing the typical warmups.
Next a modified DORA, same counts with different exercises added bonus with a large rock. Curls, overhead press, and flutters. Once completed, we ran to the back of the tire store for a set of step ups, erkins, and dips. We continued around the back of HT. Completed a sidewalk shuffle and walk sit.
Back to the front of the building where we began the workout. We finished with a man maker ladder. Partner 1 performed the man makers while Partner 2 ran. Flip flop
Back to COT.

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Bi’s & Tri’s

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WARMUP: mosey around the parking lot and neighborhood headed towards sonic, stopping along the way for – SSH, low slow squat, merkins, cherry pickers, imperial walkers, hillbilly walkers, etc.
THE THANG: Using the bench at sonic and the opposite end of the parking lot we completed 25 dips, ran to other end and completed 25 LBCs. Then 20 dips, 20 LBCs, 15 and 15 and so forth until completion. After that we completed several exercises on the benches – step ups, inclined merkins, declined merkins, and more dips. Mosey back towards parking lot. Find a rock of your own choosing – 25 curls, 25 flutters w/ chest press, 20 and 20, 15 and 15, and so on until completion. After that we completed several rounds of overhead press, tricep extensions and additional curls. Run to end of HT for wall sits, several rounds with arm exercises. Mosey to COT.
MARY: N/A
ANNOUNCEMENTS: Read Newsletter
COT: Prayers and praises

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Pre-Snowmageddon

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WARMUP: We did The Fort Standard mosey, SSH, both the walkers, windmills, cherry pickers, Toy Soldiers, Down Dog, Honeymooner, and Plank to toe touches.

THE THANG: Declinator
Starting at 10, working down to 1, Squats, LBC, Dips, Mountain Climbers, and Flying Squirrels.

After each group take a lap around the church parking lot.

MARY: Round the horn calling out your favorites

COT: There was a COT

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Touring

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WARMUP:
– 10 Side Straddle Hops
– 10 Windmills
– Down dog (stretch out the calves) to up dog
THE THANG:
– Jog to HT wall by O’Reilly – Balls to the Wall 10 moves L, 10 moves R
– Jog to back parking lot – Bear crawl from the island to the light
– Jog to down to Berkley Hall Way, turn Left onto Reynolds’s Ridge Lane stop at the garages – 50 squats OYO
– Jog to down to Christi Way – 2 sets L/R of side hops up the hill to Palmdale Walk Dr
– Jog up to Grant Farm Dr and down to the rail – 25 incline Merkins
– Jog to Fire Station – 50 lunges (25 each leg)
– Jog to Kids R Kids learning parking lot – 10 double count J-Lo’s
– Jog to Grace – 50 Step-ups OYO
– Jog to parking lot by COT for 3 sets of sprints up the hill
– Jog back to COT – 4 corners ascending Burpees 1,2,3,4 x 2

MARY:
– Various Mary for the last 4 minutes led by the attendees

ANNOUNCEMENTS: Read your newsletter.

COT:
– Prayers for U-haul and his family. Prayers for Karen, DoubleD and their family, Prayers for marriages, Prayers for all of the sick and suffering.

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Neese’s was almost the death of us

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WARMUP: Yes, IW; HW; some yoga.
Introduced the reverse burpee (you go down on your 6, lay on your back, and then return to standing for a jump). Stagecoach busted his wrist and YHC was tired of seeing him modify.
THE THANG:
Found a wall
10 stepups (each leg)
10 derkins
10 bulgarian split squats (each leg)
10 irkins
Found another wall (it was stupid high)
10 stepups (single leg) this was dumb
10 derkins this was also dumb but not as much

found a moderatle parking lot
10 mike tysons
bear crawl
10 curb alberts
crawl bear
10 mike tysons
lunge walk
10 curb alberts
reverse lunge walk
10 mike tysons
burpee broad jump
(the sprinklers came on and YHC didn’t want a complete mutiny)
mosey back to the dry side for
10 curb alberts

Mosey back by the wall and hit it again

A 60lb sandball was at COT
One man did an over the shoulder lift
Everyone else held a squat down and raised up when the ball hit the ground. Return to the held squat for the next guy to do a lift. 15 guys….
Rinse and Repeat with Split Squats and a reverse burpee

NMM:It’s nice to be motivated to workout, but falling in love with the process of acceleration is even better. That can survive a waning motivation. Or maybe it just is motivation itself?

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Old fashion

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WARMUP: Disclaimer and off to mosey to the church parking lot. Did some arm circles, MNC, and Wind Mill. Off to mosey to the back of HarriscTeeter for more warm ups. SSH, mount. climbers, hill Billy walkers, and down/up dog.
THE THANG: Ran to the wall for some Balls to the wall with some running and burpees. Times 2. Then over to the hill for the apartments. 11’s was on the menu with 10 CDD at the top and and big boys at the bottom. Finished with a message about keeping in touch with those men we do not see anymore but remember there F3 name. Then off to Walgreens for a short 100 and 200 DORA.
MARY: Back to COT for a cool down
ANNOUNCEMENTS: Read your letter, D2D make up and mens shelter
COT: Prayers for travel mercies and healing.

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The Ice Has Melted

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WARMUP: Mosey to tire place near Ace Hardware. 49 SSH and the other usual ones
THE THANG:
Mosey back to site.
DORA/AMRAP
-Merkins/Lap round HT parking lot as MOT
-Big Boys/Lap
-Squats/Lap
-CDD/Lap
-Flutters/Lap
-Lunges

Mosey to wall for walls and crawls w/ 5 merkins.
MARY: 1 minute of Prisoner Squats w confusing cadence by YHC
ANNOUNCEMENTS: bethel men’s shelter
COT: love you boys

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899 Reps with Virtual Deck of Cards

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Since snowmageddon partly melted yesterday and refreezed on the roads overnight, I offered up a virtual beatdown again. Last time was the spinning wheel, so I figured the next iteration should be a deck of cards. For all of our <#C08ST83CF1T> friends, I used Manus to build a customized deck of cards that we used for the workout. Bureeps, Shoulder Taps (increments of 4) Merkins (increments of 2) and Big Boys (increments of 2) and 2 jokers of 30 and 50 squats. In case anyone wants to play with it at a future date: https://exercisedeck-zacxsa5x.manus.space/

THE THANG: I hit deal and we did whatever the card showed. It feel like a lot of shoulder taps to start. A lot of merkins in the middle and finished with burpees and big boys. All told, we did 91 Burpees, 364 shoulder taps, 182 Merkins, 182 big boys, and 80 squats. That’s 899 reps. We then added some Mary, which got us over 900 reps for the 45-minute session.

MARY: Hello Dollys, LBC, American Hammers

ANNOUNCEMENTS: Break the Dam moved to 2/28/26. Bethel Shelters 2/5. Lots of guys are there because of the cold right now. Yetti Challenge. Read your newsletter for a leaderboard update.

COT: Prayers for healing. Lots of people who have some serious medical issues they are dealing with right now in each person’s circle.

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Cold as Ice!

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WARMUP: mosey behind HT
SSH
Low slow squat
Hillbilly walker
Toy soldiers
Butt kickers
High knees
Shuffle right
Shuffle left
Karaoke left/right
Mosey to entrance of apartment complex
Merkins with toe touches
Broga
THE THANG:
Mosey to other side of complex by the hill

DORA deconstructed burpee
100 hip thrusters
100 merkins
100 jump squats
100 burpees

Partner 1 runs, P2 does the exercises

Making our way back through complex we stopped at all speed bumps for 10 merkins (40 total).

Back at HT we lined up across the parking spaces to lunge walk two line and then a squat. Add a squat every two lines.

MARY:
Toe touches
ANNOUNCEMENTS: read newsletter
COT:

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Cold Laps.. with Merkins

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Cold day at the Forge.

Warmup mosey to the School by Mavis.

15 SSH IC
15 SJ IC
10 Windmills IC
20 Merkins IC
Stretch

Run to parking lot by crossroads

10 merkins IC
10 LBcs IC
10 Flutters IC
10 Squats IC

Run back to school parking lot and repeat the above.

Then run back to Crossroads repeat exercises reducing reps by 2.

Repeat this sequence until we had 10 minutes left where we ran to Grace Church and did the final set.

Got back to COT in time for 10 burpees EMOM for 3 minutes.

Thanks to Miyagi for the opportunity!!

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