Tag: Grassy Knoll

Cards & Corners: The Golden Buffet

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This morning we split into two teams and raced from opposite corners, meeting in the middle after each card to pass a stone down the line – a reminder that even in competition, we’re still connected. The stone didn’t care who was winning; it demanded we work together, person to person, before heading back to battle.
Then we switched it up. Each PAX got to choose their own combination – exercise and travel method – building their own personal challenge. Some chose wisely, some chose pain, but everyone chose to show up and push through it.
That’s the thing about F3. We compete, we choose our hard, we suffer together, and somehow we leave better than we came. The parking lot at Golden Corral isn’t special, the exercises aren’t revolutionary – but the men who post in the gloom? That’s what makes this different.
Iron sharpens iron. Well done today, men
WARMUP: Ran a lap
THE THANG:

PART 1: CARDS & CORNERS RACE
Setup:
• Split into 2 teams
• Each team to opposite corners of the lot
• 9 exercise cards face-down at each corner (identical sets)
• Stone pile waiting in the MIDDLE
The Race:
• Team draws a card and completes exercise together (reps divided among team)
• ALL team members run TOGETHER to the middle
• Stone pass down the line – each PAX does a squat with stone and passes to next PAX
• Stone goes down and back up the line
• Team runs back to their corner
• Draw next card, repeat
• First team through all 9 cards wins
Exercise Cards:
• Merkins (2 cards in prep for GWR)
• Squats
• Burpees
• LBCs
• Casbah #2s – nod to <@U01FDRQSQG3>
• Lunges
• American Hammers
• Wild Card – Dealers Choice

Winner: The other guys – Losing team paid with eternal shame

PART 2: DEALER’S CHOICE
Setup:
• 4 cards laid out
• 2 EXERCISE cards (each with options 1 & 2)
• 2 MOT cards (each with options 1 & 2)
How it worked:
• Each PAX picks one exercise card option + one MOT card option
• Performs their combo
• Went through all PAX twice-ish

The Cards:

EXERCISE CARD A:
1. Merkins
2. Burpees
EXERCISE CARD B:
1. Squats
2. LBCs
TRAVEL CARD A:
1. NUR
2. Bear crawl
TRAVEL CARD B:
1. Lunge walk
2. Run

MARY: Yup- I need to practice “Boat/Canoe”

ANNOUNCEMENTS: Read your newsletter. Prayers for injured PAX, marriage, family, this broken world
COT: Jesus in the house!

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Ability to adjust

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WARMUP: Talked about the difficulty to find parking, then disclaimer and decision on the ability to audible!
THE THANG: We started to mosey and found a parking lot to warm up. Arm swings, discussion, MNC, discussion, Micheal Phelps, discussion and then started to mosey. Found a wall to do wall sits and discussion. Mosey to a church parking lot for more plank and discussion. Mosey to another church for ab work and discussion. Mosey to the park and walk/talk. Mixed in merkins, CDD and wide arm Merkins.
MARY:
ANNOUNCEMENTS: Golf, Dam to Dam and newsletter.
COT: Talked about Prayers for fatherhood, family, wisdom and patience.

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2025.40 The Stockade

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Warmup… run to nearest parking lot with at least 10 parking spaces. Burpee at each parking line then broad jump or bunny hop between lines. x3 (30 burpees) Misc exercises between sets.

Mosey behind Dogtopia to the parking spaces doing a suicide and stopping at each line (total 12 lines). Plank for 6.

Mosey to wall of Harris Teeter facing O’Reilly for wall sits and donkey kicks. (x3)

Mosey to original parking lot for a repeat of burpee bunny hops.

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Bears and burns

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WARMUP: usual suspects- ended with SSH not started lol
THE THANG:

? The Thang – 12 Laps Total
• 4 corners per lap
• Complete the same exercise at all 4 corners each lap (so 4 sets per round)

MODE OF TRANSPORTATION
FIRST 6 LAPS- BEAR CRAWLS
Always face forward so side crawling, and crawl bearing as to always face the west end of the lot
⸻
Big group so we split up so approx 25% of the PAX started at each corner

? UPPER BODY LAPS (6 total)

Lap 1 – Shoulder Taps
• 10 Shoulder Taps (IC) at each corner

Lap 2 – Arm Circles
• 10 forward / 10 backward (20 total) each corner

Lap 3 – Plank to Pike Walkouts
• 10 reps at each corner

Lap 4 – Air Presses (standing)
• 10 reps each corner

Lap 5 – Superman Pulls
• 10 reps (on belly, simulate row) each corner

Lap 6 – Shoulder Raise Plank (alternating arms)
• 20 reps total (10 each side) each corner

⸻

? CORE LAPS (6 total)

MODE- SHUTTLE RUNS- same concept, always facing west

Lap 7 – Flutter Kicks (IC)
• 10 reps each corner

Lap 8 – American Hammers (IC)
• 10 reps each corner

Lap 9 – LBCs
• 10 reps each corner

Lap 10 – JLOS
• 10 per side each corner

Lap 11 – Big Boy Sit-ups
• 10 each corner

Lap 12 – Hollow Hold
• 20–30 second hold each corner

With time remaining pick a cone and do 50x what was on the cone, example was CDDS

MARY: flutters
ANNOUNCEMENTS: read ya letta
COT: always!

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Beat the deck round 4

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WARMUP: started with a light mosey to center of the lot. Hit some SSHs, Imperial Walkers, Windmills.

THE THANG: we had 9 cards face up and the deck face down. Each number was associated with a workout. When you got one right you did 10 reps of the workout. When you got one wrong you did 10 reps and a MOW. We had about 7 cards left…

MARY: …those 7 cards turned to lightning round to wrap up on time

ANNOUNCEMENTS: HIm camp, golf tourney

COT: Circle of Trust

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Stand Up’s Spooky Stockade Beatdown

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WARMUP:
SSH – 15 IC
Imperial Walkers – 15 IC
Hillbillies – 15 IC
Arm Circles (forward/back) – 10 IC each
Windmills– 15 IC
Mosey

THE THANG:
Part 1 – Explosive 11’s

Ran between curbs about 15 yds apart.
Exercises were Jump Squats and Merkins

Part 2 – “The Triangle of Terror”

Picked three points in a large triangle (about 25 yds apart).
Corner 1 : 20 Hand-Release Merkins + 10 Burpees
Corner 2 : 25 Lunges (each leg) + 20 Calf Raises
Corner 3 : 30 Flutter Kicks (2-count) + 20 Big Boys

Mode of travel chanted with each of the 3 rounds
Round 1: Sprint
Round 2: Bear Crawl
Round 3: Power Skip

MARY:
American Hammers – 15 IC
Freddie Mercuries – 15 IC
Cherry Pickers – 15 IC
Stretch

ANNOUNCEMENTS:
Golf tournament, litter pickup, bethel men’s shelter, new region opening up in Texas, <@U09K7S9CM2M> is expecting a new daughter any day

COT: Yes

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13 YR Anniversary Convergence

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WARMUP:
THE THANG:
Here is my weinke – Assassin

We had about 12 runners and 6 ruckers tackle the tundra of the paved loop around the schools.

Starting at the front door we headed around the back, past the shop, past the ROTC HQ, down to the elementary playground, back by the stadium, out to Jones Road and back to the front.

All enjoyed. Thanks to Sasquatch and Spectre for the preview lap and suggestions.

Convergence bootcamp Q- Backdraft

Warmup- SSH, windmills, cherry pickers, mtn. Climbers, Moroccan night clubs

The thang-
Count off for groups of 3s
Mosey to pull up bars
Group 1 wall sits
Group 2 merkins

Group 3 13 pull ups 13 burpees

Stay in groups Dora on the hill
Bottom 300 CDDs top 300 squat jumps mosey from top to bottom

Line up in parking lot for 43 seconds of following exercises followed by bear crawls in-between
Exercises were as follows
Merkins, air squats, flutters, alt. Shoulder taps, jump squats, lbc’s, Carolina’s dry docks, alt lunges, burpees,

Mosey back to COT in original 3 man groups

KB workout- Boogie Nights

Ladder of pain- it sucked

MARY:
ANNOUNCEMENTS:
COT:

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Four sets of ten (minutes)

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WARMUP: Skipped it. To much “thang” to do.
THE THANG: The plan was simple, complete four ten minute stations in different locations in 45 minutes. To stay on track, we did a 5:14am disclosure and skipped the obligatory warmup of SSH, windmills, etc.
Quick mozy to station one by the closed dental practice to pickup stones from the dry creek bed. For ten minutes we used the rocks for 20 reps each of flutters with press, triceps extensions, biceps curls, upright rows, halos, and presses. After ten minutes we returned the stones and ran to the church parking lot for station two.
Station two was simple; running for ten minutes. One long length of the parking lot was a run, at the end we walked to the next straightaway then sprinted back. At the end we walked until we got back to the start for the next run/walk/sprint/walk cycle. Rinse and repeat until the timer went off and we ran to the shelter for station three; body weight exercises.
At station three we did 20 reps each of calf raises, step ups, dips, merkins, Carolina dry docks, and bomb jacks. Rinse and repeat for ten minutes. When the ten minute timer went off we ran to COT for station four; Mary.
At station four we did 20 reps each of LBCs, box cuttahs, flutters, BBS, Freddy Mercurys, leg lifts to 45 degrees. Rinse and repeat for 10 minutes.
We were able to get almost all of it completed by 6:00.
MARY: Included in the thang
ANNOUNCEMENTS: Gold, HIM camp, newsletter
COT: Family, health, marriages

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Armless Endeavors

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WARMUP: SSH, IW, HW, Cherry Pickers, Broga
THE THANG:
4 corners – 25 reps each – Mot: Mosey
Squats, LBC’s, Monkey Humpers, PYO – 3 Rnds
SSH, PlankJacks, BB – 3 Rnds
MARY: Yes – Each called out
ANNOUNCEMENTS: RYN
COT: Always

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Where Hmastrings & Quads Go to Die (Iron Pax Week 0 – Tellier WOD)

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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.

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