Date: 2025-11-08
AO: thegrunt
Q: citrus , Hammer, CableGuy, Gherkin, Cannoli, Infinity, FIFA (F3 The Capital), Anchorman, Legacy
PAX: Ice Tea, Prestige, SeaCow, Monk, Peanuts, Hoolihan, Popeyes, Popeye, Hightower, Groundhog, Summit, Obadiah, Flea, Flux, Bone, 3 mile, Gutterball, 2 percent, The Tulip, SAAS, F3 Scabby, Winston, Chubbs, Atlas, Hubble, Grease Monkey, Hard Knox, My Space, Lazlo, Watchdog, Norm, Shake ‘n’ Bake, Rocket, Big Short, Firehead, Tariff, Moonshine, Bluto, Doodles, Flipper, Orange Chicken, Moonman, Spike, Curfew FNGs: 2 Spike, Curfew
COUNT: 53
53 PAX came out to the GRUNT, F3 The Capital’s annual CSAUP to honor veterans through fellowship exercises by every memorial on the Mall to commemorate those who have served. (Legacy)
WARMUP: SSH, WMH, cherry pickers, IW, hillbillies, Michael Phelps, downdog, runner’s stretch, world’s greatest stretch
THE THANG:
Vietnam Memorial (FIFA)
5 sets of:
– 8 thruster plank jacks SC OMQ
– 8 imperial walker squats IC
– 8 carolina dry docks SC OMQ
– 8 standing lunges SC OMQ
– 8 merkins SC OMQ
– 6 big boy sit ups SC OMQ
Washington Memorial (Cable Guy)
– 5 burpees
– 10 Alternating Shoulder Taps / 10 Mountain Climbers IC x 5 rounds – 10 burpees
– 10 Copperhead Squats / 10 Bonnie Blairs IC x 5 rounds
– 10 burpees
WWII Memorial (Hammer)
In groups of 5, each gets an index card with the name of a WWII operation:
– Timer runs to a state beginning with the letter from the name, then bear crawl back
– Remaining PAX cycle through 19 burpees and 41, 42, 43, 44, or 45 reps of an exercise
Mexico-US WWII Memorial (Cannoli)
Plank variations
Korean Memorial (Infinity)
Caterpillar Sit-up Race: Divide the PAX up into two groups (odd and even b-days) and mark out a 30m distance. Have them each do interlocking sit-ups, except the PAX on one end stops after one sit-up and bear crawls to the far end of the line to join the interlocking sit-ups at that end. Continue doing this with another PAX crawling down the line each rep until both teams finish.
Lincoln Memorial (Gherkin)
3 levels of steps closest to the reflecting pool to perform suicides on. Ie, run stairs to first landing and return to the bottom, 2nd landing, and back to the bottom, etc. ladder up to 3rd landing and back down to the 1st landing.
Exercises will be performed everytime a pax returns to the bottom of the steps to get to 87 (“four score and seven”) total reps: – 6x Navy Seal Burpees
– 6x War Hammers (combo WWII and American hammmer)
– 6x No Surrenders (only 3x in the last round)
COT: Remember those who have served as those who raised their hand when the nation needed them. (Anchorman)
Thank you to all who have served!
Tags: thegrunt, Ice Tea, Prestige, SeaCow, Monk, Peanuts, Hoolihan, Popeyes, Popeye, Hightower, Groundhog, Summit, Obadiah, Flea, Flux, Bone, 3 mile, Gutterball, 2 percent, The Tulip, SAAS, F3 Scabby, Winston, Chubbs, Atlas, Hubble, Grease Monkey, Hard Knox, My Space, Lazlo, Watchdog, Norm, Shake ‘n’ Bake, Rocket, Big Short, Firehead, Tariff, Moonshine, Bluto, Doodles, Flipper, Orange Chicken, Moonman, Spike, Curfew
F3 The Capital 