Tag: Grassy Knoll

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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Stand Up’s VQ

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WARMUP: side straddle hops, arm circles, windmills, imperial walkers, cherry pickers

THE THANG:

Station 1: 100m-ish partner run – 100 monkey humpers, 200 Carolina dry docks, 300 American Hammers

Mosey

Station 2: 10 Merkins, 15 air squats, 20 big boys, 10 burpees

Mosey to the wall

Station 3: PAX stayed in wall squat, while we snaked down the line bear crawling out 10 yards and performed 5 wide arm merkins, then crab walked back. Then walking lunges out to 5 squats and walking lunges back.

Mosey

MARY: 30 LBC, 15 Box cutters, 15 Freddie Mercuries, 15 Flutters, CELEBRITY @slapshot 30 hello dolly’s, and a much needed 15 second body destroyer

ANNOUNCEMENTS: 9/11 stair climb, HIM Camp, and the jam-packed newsletter

COT: praises for new family members for @grassy knoll and a healthy baby for @the pirates friend Netflix. Prayers for Pollo Hermano’s father, DD and family fighting the fight against cancer, college of mine in the throws of rock bottom, and a member of my personal network getting a heart stent in place today. Apologies for any prayers spoken that I’ve forgotten.

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It has been a while…

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Inro and disclaimer.
WARMUP: Walk to the circle and did all upper body warm ups rucks off. MNC, Non-discrpt produce pickers, windmills, Hillbilly Walkers, and Imperial Walkers. Rucks on and down the hill and back up. Back at the circle, rucks on still. Plank, merkins, and plank.
THE THANG: walk over to the far parking lot for some island work. Rucks over head and walk to each island and 5 curls. Stopped at the deck for a small discussion around pausing our life as men to enjoy the time with our kids/ family. Up dog and down dog. Ground work with LBCs, freddy mercury and ruck flutters. Walking again back up to the area by Carolina Ale house. Side straddle hops and seal jacks. Final walk around the back of Starbucks then up to the pond and back to COT.
MARY:
ANNOUNCEMENTS: Read letter, Ragnar, be on the look out for a special event, clean up and men’s shelter
COT: Prayers for family, travel mercies and jobs.

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Miyagi’s VQ

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WARMUP:
Mosey
SSH
The Windmill
Squats
Shoulder Taps

THE THANG:
3 Total Rounds of
Suicide – 1
Carolina Dry Docks – 20
Air Squats – 20
Mountain Climbers – 20
Merkins – 20

Four Corners
3 Rounds Of Each
Merkins and LBC
Squats and Flutters

MARY: Round Robin

ANNOUNCEMENTS:

COT:

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Hot and sweaty

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WARMUP: Intro, then mosey to the church. Warm up with MNC, Micheal Phelps, Wind Mills and Non-discrpt produce pickers. Mosey to behind HT to smell the sweet aroma of the GC. Continued warms up with merkins, Plank, up/down dog. Mosey to the hill.
THE THANG: 1st part- 7’s on the hill. Started at the bottom with CDD run up the hill for Monkey humpers. Once completed, mosey to the wall at HT. Balls to the wall, run out for 3 burbees. Final part, mosey to Walgreens for the 4 corners. 1st round, 5 burppees at each corner, then 10 big boys, then 15 merkinns, then…..we did not finish.
MARY: no Mary, just made it.
ANNOUNCEMENTS: Sweaty Bary, Trout run and read your letter.
COT: Prayers for health, travel mercies and family patience.

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Australia Toilet Water

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It was a steamy day at The Stockade, so even though we stayed away from the dumpster juice things got juicy.

Warmup Wall Work:
Side Straddle Hop
Windmills
Burpee Wall Sit
The Australian
The Peoples Chair with overhead claps

We Froggert’ed across Gold Hill Road over to the Golden Arches for some Four Corners.
Seven Laps – Four Corners – Add an exercise each round:
1 Burpee
2 Squats
3 Dry Docs
4 Lunges
5 Merkins
6 BB Situps
7 Seal Jacks

Ran back to the wall for some Bulgarian Split Squats (Band Camp Approved).

Back to COT for Prayers and Praises.

JWow

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Tabata plus Imposter Syndrome

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4 bootcampers 2 Ruckers at Coaches box.

First 30 we did a Tabata 6 rounds 4 sets each round. For “rest” between rounds we’d run up and down the hill at the entrance of the high school.

Each set was based off a base exercise… merkin squat bbs or burpee plus another exercise. You increase reps as you go through the set.

For example 1 merkin to 1 shoulder tap… then 2 merkins to 2 shoulder taps etc…

Merkins
Shoulder taps
Peter Parker’s
Plank jacks
HR merkins

Squats
R leg lunge
L leg lunge
Calf raises
Monkey humpers

BBS
Flutters
Freddie’s
Heel touches
Toe touches

Burpees
SSH
Seal Jacks
Imperial walkers
Hillbilly Walkers

—————-

Second 30 was a talk on Imposter Syndrome. Highly encourage you to research it but it’s something I feel we all encounter. Learn how to recognize in yourself and in others.

Thanks to Suplex for the opportunity!

:facepunch: :facepunch: :facepunch:

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Trials and Tribulations

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WARMUP: couple thangs, stretching etc
THE THANG:

PT test!

2 mi. Timed run
2 min merkins
2 min big boy sit ups
MARY: nah
ANNOUNCEMENTS: lots of opportunities to serve this summer in the fort, couple CSAUPS, 4th of July convergence
COT: use trials and tribulations to lean into God and your fellow brethren!

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Halfway there…… 10 Seconds….

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Beautiful day in the Gloom. Always look forward to Q. Great turnout at the sink for my madness with a timer.

Warmup:

SSH x 15
Seal Jack x 15
Plank Jack x15
Mountain Climber x 15

Pick up something heavy get to the field

All Pax line up facing a series of cones. All Pax have to do the following with their Block or Sandbag

50 Curls
75 Flutters with Press
100 Squats
25 Man makers

Every minute on the minute they will hear a beep. When you hear the beep you move to a cone.
Mode of Transportation between cone 1 and 2 is Overhead carry. Mode of Transportation of cones 2 and 3 are murder bunny or Bag toss.
Wash rinse repeat until all reps are done.
There was also a 20 minute timer on this. All pax finished just under the 20 minutes mark.

Next Phase
All pax line up in an Indian run format. The 6 will do 5 squats. We run for a minute then do a minute of an exercise. 8 rounds.

The exercises were
Bent over rows
Lunges
Big boy sit ups
Burpee jump overs.

Did this right up until 6:00am.

Theme today was motivation. Do you rush through to get the reps done…do you take your time and try to run out the clock. Or do you have a consistent approach that maximizes your effort and results. Only you know.

Thanks to Brawny for the opportunity to lead!

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Free the animal

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WARMUP:
– 10 Side Straddle Hops
– 10 Moroccan Nightclubs
– 10 Windmills

THE THANG:

– Jog to HT wall by O’Reilly – 3 min wall sit hands out, Drop 1 in at min 2 to finish

– Jog to back parking lot – Bear crawl w/ Merkins at each parking line

– Jog to Grace – 50 Jump-ups on benches

– Jog to Kids R Kids Learning parking lot – 50 Hip-Dips (25 each side) and 10 side plank crunches each side

– Jog to end of Grant Farm Dr. – 50 Squats

– Jog (L) to end of Palmdale Walk Dr. – 25 Merkins

– Jog up Reynolds Ridge Ln, take (R) on Berkley Hall Way, (L) on Stockbridge to Stockbridge Commons entrance by the dog spot – 3 Hill Sprints

– Jog to COT – 10 Burpees

2.2+ Miles of pain

MARY:
Cadence led by PAX
– 50 – Open Leg LBC’s (Come and get me LBC’s),
– 30 – Heel Touches,
– 10 – Back Extensions,
– 10 – Windshield Wipers

ANNOUNCEMENTS: Read your newsletters
COT: It is what it is…

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