Grassy Knoll 2.0

The BackBlast:

The Workout:
Snoop: Abbreviated warmarama to save time for max gear carry miles. 50 SSH IC, merkins, planks & KB Swings. One gear carry loop around the box and he sent the PAX to the locksmith stop sign.

Forge: (takes over at stop sign) Today’s standard gear loadout was a KB and a sandbag. Circle up for a demo and some practice on the “movement of the day”. The movement was the sandbag burpee as seen in the recent Goruck Selection of which F3 Bambi (Space City) successfully completed last weekend. 2 Forge demo reps, followed by 5 all PAX reps and time to move out with gear to “gunshot corner”. Sandbag squats for the 6 and move out to Baseball Diamond at Trinity Church. Sandbag burpees for the six, and move out to top of the Grassy Knoll. Circle up for some rest with our sandbags held overhead in rifle position, while PAX shared some favorite Bible verses. Move out with gear to mid-knoll, ground bells at bottom of knoll. Sandbag bear crawl drags up and over and down hill and back to K-Bells. Repeat bear crawl hill sans sandbags. Circle up to get heart rates below 120-sandbag rifle carry position to share some more scripture. Move out to kiddie drop off circle at church…. dropping KBs at one end and proceed to the other end sandbag only. The next evolution was a sandbag rifle carry challenge around the entire traffic circle, stopping mid way for 5 sandbag burpees. Move out to the top of the school parking lot-headed back towards the box. Rest for the six and move to the covered entrance. Last movement was back to the flag for 5 sandbag burpees followed by a final sandbag rifle position hold and sharing of Hebrews 12:1-2. They are the longest two and most favorite verses I know so they came in handy to inflict max pain with max love.

Reflecton: This was grassy knoll 2.0, originally run on September 8th, I wanted to do it again with more time for high intensity evolutions based on the longer gear carry distance and time required. PAX reported 1.47 miles under load-pretty darn good work. 15 PAX is a great turnout for Hardcore, we typically stay in the low teens, and keeping it that way (at a minimum) makes it the most fun IMO. I missed seeing Chicken Wing, H-Hammer, Uncle, A-Fresh, & Stonewall to name a few. Thankful Chelms posted, and it always brings a special kind of flavor having Booty back in the box. Every additional man is impactful to the group. I also appreciate the guys like Mountain Momma posting even though they are working through an injury. I try to build in some pauses for rest to keep the PAX together best as possible. Building in rest also allows us to push deeper on each evolution. The thought to share scripture came to me last night during my prayer routine. I thank God for giving me that idea, as it worked out quite well, and I look forward to a repeat of that idea in the future. I give this one a 7/10 on the hardness scale, not sure what the other PAX think, but that’s what I was aiming for and where I scored it. I also believe there is a way to make a workout too hard, too many reps, not enough recovery. It needs to be challenging, but not crush you, therefore tempting injury or a long recovery. Health is a journey (as Bones says)..just keep getting after it, and ratcheting it up over time one way or another. Hardcore is an AO that provides all 3 F’s, we have coffee on the upper deck post workout, followed by The Forum Bible study lead by Mountain Momma. Come and see so that you can be all you can be.

COT:
Warrior Boot Camp this Saturday, Metro 15 year celebration in the works, prayers for a Mint Hill PAX who lost his life. Takeout by Karen