Date: 2025-11-04
AO: atlantis
Q: Anchorman
PAX: Hammer, Deflator, Infinity, Quip, Teenager, Palmetto, SAAS, True North, Gutterball, Clerk, Lucky FNGs: 1 Lucky
COUNT: 12
Warm-Up
– Side-Straddle Hops (IC)
– Imperial Walkers (IC)
– Cherry Pickers / Cherry Twists
– Willie Mays Hayes
– Downward Dog → World’s Greatest Stretch → Cobra Kai
The Thang
A series of progressive moseys around Navy Yard — roughly 200 yards per leg, for an estimated total of 1.5 miles. Each mosey segment paired with a body-weight grinder rotation: – Burpees
– Squats
– Merkins
Two full sets of stadium stairs at Nationals Park thrown in for good measure.
Mary
– Freddie Mercurys
– Big Boy Sit-Ups
– Toy Soldiers
ANNOUNCEMENTS: The Grunt on Saturday Nov. 8
COT: YHC spoke about perseverance — getting through tough times and continuing to show up. Encouraged the PAX to lean in no matter what situation they’re in; growth happens when you stay in the fight.
Tags: atlantis, Hammer, Deflator, Infinity, Quip, Teenager, Palmetto, SAAS, True North, Gutterball, Clerk, Lucky
F3 The Capital 