Tag: Grassy Knoll

2025 PGA Championship – Quail Hollow

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WARMUP: Pledge of Allegiance
THE THANG:
Inspired by the 2025 PGA Championship at Quail Hollow this will be a loop with 18 stops. The distance between the stops are based on the length of the holes (slightly modified down to get us 3 miles instead of the actual length of 4.3). The stops were marked with cones.
•Red = Par 4 = 4 Burpees
•Yellow = Par 3 = 20 Big Boys
•Green = Par 5 = 20 American Hammers
•Green Mile = Written on cardboard signs

We stuck together for the first 8 holes (1.25 miles) and then I turned the fast guys loose to run the remainder of the course (1.75 miles).

I didn’t hear it all, but I did hear some great mumble chatter:
– “Where’s the cart girl?” – Cyclopes
– “What’s the distance from the senior tees?” – Barry Manilow
– “There’s no such thing as a par 6, right?” – Dark Helmet

Thank you Nasa for the call.

COT:
Thank you Slapshot for your dedication and efforts as the 1st F Q!

Congratulations Bonsai and Time Machine on taking on the 1st F Q roles and to Cyclopes on assuming the LDP role. Really looking forward to seeing what you bring!

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Moist Men of Mystery

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WARMUP:
– Imperial Walkers
– Pumpkin Pickers
– Moroccan night-clubs
– Merkins
– Hold position for down dog
– Honeymooners
– Right side plank
– Left side plank

THE THANG:
Indian Run around parking lot

Mosey to the wall:
– Wall plank hold for 1 min
– Wall sit – each man runs out and does 3 of their finest burpees

Mosey to road.
DORA:
– 100 Big bois
– 200 Squats
– 300 SSH
– 400 calf raises/imp walkers (single count)

Mosey back to COT:
– Each man does 10 Sandbag tosses over back while others do:
– Merkins
– Squats
– Flutters
– Burpees

ANNOUNCEMENTS: Cannoli Run
COT: Prayers for mothers and families going into summer.

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Tabata fun at Stockade

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SSH x20
Mosey to the Pavillion

3x 20 seconds on 10 seconds off

Merkins
Werkins
Irkens
Derkins
Diamonds
HR Merkins

Squats
R leg lunge
L leg lunge
Calf raises
Step ups
Monkey humpers

BBS
Hammers
Flutters
Hello Dolly
Leg lifts
Toe touches

Mosey back to COT

2x

SSH
Seal jacks
Mountain climbers
Burpees

6:00am

Great work everyone!

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CMPD Challenge

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Intro and disclaimer. Discussed the reason for the type of workout.
WARMUP: MNC, Wind Mills, none discript produce pickers. Mosey to 1station.
THE THANG: Ran across the street and up the hill. Continued warms with HB Walkers, Imperial Walkers, down dog, up dog then mosey. First of 10 stations and broke into teams of 3.
1. Step ups -100- Each person will participate and as a team work on getting all 100 down. While one is working the others encourage. Once complete, mosey to 2.
2. SSH- 100- Rinse and repeat, mosey to 3.
3. Bear Crawl as a team 50 yards. Mosey to 4.
4. 100 Flying Squirrel- Rinse and repeat, mosey to 5.
5. 100 Tricep extensions- Rinse and repeat, mosey to 6.
6. 100 Air squats- we had a pax leave, so we completed at a full team. Then i talked about the reason for the Challenge race put on every year and the importance of service. Mosey to7.
7. 50 big boys together, mosey to 8.
8. 50 merkins together, mosey to 9.
9. 50 jump squats together, mosey to 10. COT
10. 50 Monkey humpers.
MARY: None. Did some yoga stretching by Huffy.
ANNOUNCEMENTS: I had to leave
COT: I had to leave.

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AMRAP 4 AUTISM 2025

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14 Bootcampers showed up (3 more for 6 @ 6) for the 4th annual AMRAP 4 AUTISM. YHC was humbled to lead this event again and thankful to all who’ve donated and those who showed up for the workout!

WARMUP: A lap around the park with a few stops along the way for the following services.
– 131 SSH – 1 in 31 children in the US are diagnosed with autism
– 60 squats – CDC estimates $60K per year of extra cost to raise a child with autism.
– 36 LBC – Two years ago the diagnosis rate was 1 in 36
THE THANG: YHC had a trailer full of Cindy’s and was ready for whoever showed! After the warmup I explained the following rules of engagement:
1. 36 min AMRAP
2. Partner count
3. 1 round = all 5 exercises
4. All exercises complete before moving to next round
5. Hands never leave the block. Autistic people never get to remove autism from their lives. For this 36 min we will not move our hands from the block.
Enough rules. Time to work!
1. 54 man makers
2. 54 frog squats
3. 54 yard fair carry with both blocks
4. 54 bent over rows
5. 54 BBBS

Finished with a last man standing sprint race with Stone Cold beating out Slapshot by a hair!
MARY: Nah
ANNOUNCEMENTS: Canoli Run
COT: BIG thanks to all who participated. If you have not had a chance to donate but would like to please use the link below.

https://secure.givelively.org/donate/autism-strong-foundation/f3-x-amrap-4-autism-2025

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SPRING BREAK FINALE

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WARMUP:
Mosey around the HT parking lot and circle up in front of the barbershop
THE THANG:
COP (mostly double counts):
SSHx 25, Low slow squat x 20, windmill x 10, wide arm merkin x 10/hold/MC x 15, hello Dolly x 20, Pretzel crunch x 20, Alt Lunge x 10/Jumping lunge x 10, diamond merkin x 10, Morrocan Night Club x 35 while walking to side island.

Line up along the side island and bear crawl to the opposite island, do 5 burpees at the end.
Rinse and repeat with crabwalking, lunge walk, and inchworms (4 trips total, 20 burpees total)

Walk to another island, line up and face the Harris Teeter.
Suicides to 1st, 2nd, and last island in front of store, x 2

Walk back to original spot for the <@UJGS2BBQD> killer hip/leg routine.

Repeat one more suicide run.

Mosey back to the shovel flag and circle up for Mary.

MARY:
LBC x 20, Box cutter x 20, Superman x 30. End with the body destroyer.

ANNOUNCEMENTS:
AMRP for autism workout tomorrow at Alcatraz, Canoli Run in May, read your newsletter

COT:
Prayers for those traveling this week, those battling cancer, family issues including infertility

It was a beautiful morning, and it’s always a pleasure to lead the pax. Great to see <@U08PSR5J883> and Miagi posting again. Keep it up, gentlemen!

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Grassys Durag

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WARMUP: Mosey to church and then following exercises – SSH, windmill, imperial walker, cherry pickers, hillbilly walkers, Moroccan nightclub, merkins, 6 inches, etc.
THE THANG: Start with 7’s in the church parking lot running from one end of the parking lot to the other – burpees and big boys. Mosey back to the HT parking lot and use 2 islands to do the following between the islands – high knees, kaorake 2, nur, bear crawl, lunges, toy soilders. Mosey to area with rocks in parking lot – squat thrusters – 15, 10, 10. Curls – 20, 15, 10, 10. Chest presses with flutters – 15, 10, 10… Finish with Dora in the HT parking lot – 100 squats, 150 MC (DC), 200 LBCs
MARY: No time
ANNOUNCEMENTS: Naming of FNG – stand up! Read the newsletter.
COT: Prayer requests and praises, ended with prayer.

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Ass kickings only

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WARMUP: Windmills, SSH, Low Slow Squats

THE THANG: 4-corners 5–10-15-20-25
Merkins, Squats, LBC’s, HTH
5-10-15
Wide arm merkins, lunges, V-ups, Big boys

Mosey from COT to behind Oriley’s and participate in 11’s on the hill. Hand release merkins at bottom, bear crawl to top, jump squats at the top, walk down hill

Mosey back to COT

MARY: Airborne stretch

ANNOUNCEMENTS: Read your newsletter

COT: PRAYER OR PRAISE FROM EVERYONE

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Riding Dirty at Stockade

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YHC was humbled by the opportunity to Q at the Stockade. This week I have been revisiting old BBs from Rock Hill in anticipation of my Q there this weekend. I stumbled on to the 1 year anniversary Q by Dredd and OBT which included (4) Dirty McDeuce by OBT along with some vulnerability about his recent deceleration of his fitness. I felt inspired by his courage and the difficulty of the workout so I brought it to the Stockade.

WARMUP:

Run to the side of HT for some warmup

SSH x 30
Windmills x 10
IW x 10
Mtn climbers x 15
CDD x 15

To the wall for wall sits while pax do 2 burpees
Balls to the wall

Mosey to another parking lot
THE THANG:

Dirty McDeuce x 5
Run a lap after completion of each DM
All exercises in cadence x 12

Plank Jacks
Hello Dollies
Squats

Larry Craig aka WAM
LBC
Mtn Climbers
Extra credit Flutters

Staggered merkins
Heels to heaven
Lunges
EC

CDD
Freddy
Cadence count burpees
EC

Merkins
Big Boy
Monkey Humpers
EC

Mosey to COT

Seal Jacks
LBC
SSH
Box cutters
IW
8 count burpees

ANNOUNCEMENTS:

Read your newsletter

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Jack Webb Baby

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WARMUP: mosey to ace. Totally hacked up names of most of my warmups. But, cadence was solid and we did 41 SSH’s.
THE THANG: Mosey to Dunkin parking lot where some how Senator looked as graceful falling as we all looked working out (not surprised).
Jack Webb 1:4 merkin/plank jack until we hit 36 plank jacks.
Mosey to COT. Jack Webb 1:4 CDD/air press (kinda sucked especially on the knees). Mosey to church. DORA – 100-merkins 100-squats 50-Burpees. Partner loop was mode of transport. Mosey to stinky trash bin (not stinky today). Mosey to Teeter side wall for wall sits and burpees. Made it back to COT at 0600 on the dot.
MARY: what’s Mary
ANNOUNCEMENTS: LUCA
COT: what happens stays but prayers were asked and sent up

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