Tag: Splinter

Tour of Schools

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WARMUP: Instructions
THE THANG: Fort Mill Pkwy → Catawba Ridge HS → Forest Creek MS → back through Doby’s. Route covered ~4 miles.
– Lead Pack: Badlands, Vuvu, Grout, Farmers Only — looked like they were late for curfew.
– Middle Pack: Splinter (YHC), Tomb Raider, Shack-a-roni — kept it honest, grinding steady.
– Cleanup Crew: Rock Thrill + the ruck squad (Happy Hour, Clickbait, J. Cruise) — making the weight look easy, but we all know better.

MARY: Catch your breath
ANNOUNCEMENTS: IronPax, Bethel, HIM Camp, upcoming races.
COT: Time flies and be present. You don’t know how long you have with the ones you love.

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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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substi-Q at the pond

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My boy Poppins blew out his hammy doing something in the shower… sounds wild… so I figured PAX could chase me around for 45 minutes instead.

Pledge at 5:14 brief disclaimer and LFG

Out and back route up main street, right at light, turn around at QT.

Stopped a bout every 1/4 to 1/2 mile for in-cadence exercise escalator style.
Instructed PAX to join in on whatever exercise happening when they arrived

20 SSH IC
Add 5 merkins IC
Add 10 Squats IC
Add 15 OH Claps IC
Add 20 wide arm Merkins OYO
Add 25 LBCs IC
Add 15 Lunges IC

3.5 miles total

Feel better Pop

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Legs and core plus broga

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WARMUP:
Windmills, Moroccan night clubs, low slow squats, mosey to benches, number of pax x 2 for step ups on the benches

THE THANG:
Leg web :leg: :spider_web:
1 squat, 4 cal raises; 2 squats, 8 calf raises… progressive to 10 squats and 40 calf raises
Run to bars, not really, we couldn’t run, so speed walked to pull up bars.
Run to bottom of hill, 10 SSH, NUR (run backwards) to first tree :deciduous_tree: and do 5 squats; run to bottom of hill, 10 SSH, NUR to second tree :deciduous_tree: and do 5 squats; run to bottom of hill, 10 SSH, NUR to third tree :deciduous_tree: and do 5 squats; run to bottom of hill, 10 SSH, NUR to fourth tree :deciduous_tree: and do 5 squats; a few pax did an extra circuit.
ABS web
1 big boy sit up, 4 heel touches; 2 BBSU, 4 HT… progressive to 10 BBSU and 40 HT. Lots of mumblechatter after this one.
Mosey to COT AREA

MARY:
Broga for 13 minutes. Great way to end a simple but effective workout.

ANNOUNCEMENTS:
flag handoff to Splinter; 3,4,5 and 6 folds by different PAX

COT:
Stays in COT

TINSEL :christmas_tree:

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Three lessons and……burpees

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WARMUP: Mosey to Kimbrell’s parking lot. The following exercises in candence with burpees in between.

Windmills
Cherry Pickers
Imperial Walkers
Hillbilly Walkers
Seal Jacks
Side Straddle Hops

THE THANG: Mosey to the site formerly known as Footloose

Lesson 1 – Treat the body rigorously so it does not fail the mind.

Partner DORA – 50 burpees, 100 squats, 150 flutter kicks

Mosey to the top of the hill at the parking lot on Monroe White for lesson 2.

Lesson 2 – You have power over your mind, not outside events. Realize this, and you will find strength.

7’s in the lot – Burpees on one end, NUR to the other lunges on the opposite end. Note – Tesla is fast.

Mosey to Print Shop parking lot for LBC’s in cadence and rosalitas in cadence.

Mosey to the Millstone downtown. Touch the Millstone and do two burpees.

Mosey to the Parking Lot on Massey for Lesson 3

Lesson 3 – You should not give circumstances the power to rouse anger. For they do not care at all.

19 merkins of different types at each light pole.
This idea looked better on paper than in reality and the 559 bell rang while in the midst of attempting completion of these. PAX headed back to COT to make the 0600 deadline.

MARY: Was left at the Print Shop
ANNOUNCEMENTS: Many – read your newsletter
COT: always the 5th core principle

Cubbie – thanks for the call. Always a privilege to lead.

:eye:

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Full Maltz

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WARMUP: some light yoga and warm up exercises. Honored Master Sergeant Michael Maltz
THE THANG: 1) Run 400 M 2) 25 Pull ups 3) farmers carry two cinder blocks down the hill and back 4) 25 dips 5) 50 push ups 6) 25 knees to chest 7) 50 lbcs 8) Run 400 M – then repeat a 2nd round
MARY: flutters, pickle pointers, hello dolly, v ups
ANNOUNCEMENTS: fireside fellowship upcoming 2nd F event
COT: marriages, kids, patience

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Game plan for life…How to Q

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WARMUP:
Have a plan when Qing

THE THANG:
Pregame
1. mission
2. Core principles
3. Post frequently
4. Accept the opportunity to lead
5. Know the AO
6. Prepare appropriate workout. Have a plan and don’t Q it if you can’t do it , Keep it simple
7. Why cadence? Think about rep counts. Exercises that make sense.
8. Practice your calling of exercises and counting….with confidence
9. Lead or mumblechatter will

Gametime
1. meet and greet all PAX as Q
Access the fitness of pax and adjust plan
1. ID FNGs and give disclaimer
2. Warm Up
3. Meat
4. Optional: Mary /cooldown
5. Count off
6. Namearama – FNGs
7. COT- circle of trust to be interactive not a sermon or speech but a wrap up

Postgame
1. post slack AAR
2. Post backblast before you forget it
3. Follow up with any PAX that may need a checkin

MARY:
Execute the plan and know you are serving those in attendance
ANNOUNCEMENTS:
Christmas Party
COT:
:pray: :fire: :point_up_2:

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Pea gravel protein

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Three pax braved the wet conditions and ran over to Grace church for:
Warmup: SWIMLAPPs: SSH, windmills, imperial walkers, Moroccan n/c, low slow squats, arm circles, peter parkers, plank stretches; all about 10-20 in cadence.

Thang 1: HIIT routine
Chapter 1: Do the below 32 seconds on, 10 sec standing rest in between
Merkins
monkey humpers
Squats
dips
Bobby Hurley’s
Chapter 2: Do the below 40 seconds on, 20 sec rest in between (rest is a Low Plank)
Mountain Climbers
LBC
CDD
Amer Hammers
Plank jacks
Chapter 3: Do the below 45 seconds on, 15 sec standing rest in between
burpees
Imp Walkers
Squat jumps
derkins
SSH
Thang 2: Pea gravel Protein shake: Rifle carry the pea gravel canister around. Have two of them. Debatable on their weight; we guessed 35 lbs.
Thang 3: heavy ball toss: on your six, do a sit up, toss ball to other pax
Thang 4: step ups; I like step ups.
Mary
COT
Fini

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The Griff & The CIA 7

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Well, the Site Q was under the weather so we :hand_with_index_and_middle_fingers_crossed: that someone would show up who had a key to the NaFo track. Thankfully, since it’s the first day of school, the football coaches had it open as the team had a morning practice. We debated for a few minutes whether we would risk going in or not, but after he drove away and left it open, we decided to risk it, especially since we had some nur-ing to do.
WARMUP: Windmills, Cherry Pickers, SSH, mosey to the track
THE THANG: The Griff:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

In honor of U.S. Air Force Staff Sgt. Travis L. Griffin, 28, who was killed on April 3, 2008, in the Rasheed District of Baghdad, by an improvised explosive device strike to his vehicle.
Griffin is survived by his son, Elijah.

After that, we headed over to the bars and blocks for:

The Seven
7 rounds for time of:
7 handstand push-ups
7 thrusters
7 knees-to-elbows
7 deadlifts
7 burpees
7 kettlebell swings
7 pull-ups

A suicide bomber http://www.nytimes.com/2010/01/05/world/asia/05cia.htmland one Jordanian officer at a remote base in southeastern Afghanistan on Dec. 30, 2009, after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched into the memorial wall at the CIA, forever in their names. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

I thought that this was either going to go super fast or take us the rest of the time. It took us the rest of the time. It’s surprisingly a smoke-fest for your shoulders and arms. We walked to get our heart rates down back to COT.

MARY: LBC’s, Flutters, LBC’s again, Hello Dolly’s.
ANNOUNCEMENTS: Bethel, New Gloom Scheduler, read your newsletter.
COT: Prayers for the first day of school for kids. Watch out for all of the kiddos on your drive to work. Prayers for marriages and kids traveling.

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