Author: willhlaw

Date: 2026-11-03
AO: Atlantis
Q: Infinity ,
PAX: Hammer, Hound Dog, Dairy Free, Palmetto, Teenager, Mom’s Spaghetti, Infinity, Winn Dixie FNGs: None
COUNT: 8
WarmUp: Rockettes, Don Quixote, Piano Tappers, Learning to Fly, and Bear Crawl.

The Thang:
Round 1:
10 Merkins,
15 Air Squats,
20 T-Claps, and
Bear Crawl

Round 2:
10 Beast Merkins,
15 Copperhead Squats,
20 V-Ups, and
Bear Crawl

Round 3:
15 Derkins,
15 Squat Kicks,
Jamie (20-20-20 sec V-hold, extensions, V-hold), and
Bear Crawl

Round 4:
20 Stagger pushups (10 each arm),
10m Squat Walkers forward and then 10m backwards
20 American Hammers, and
Bear Crawl

Round 5:
10 Peter Parker pushups (IC),
15 Spider-Man squats,
30-sec Balls to Wall Hold, and
Walking Lunge

Round 6:
10 CDDs IC,
10 Squat-Lunges,
20 LBCs IC, and
Bear Crawl

Round 7:
10 Fist-Bump Merkins
45-sec Bird Dog (left arm)
45-sec Bird Dog (right arm)
20 Dirty Dogs, IC alternating
Walking Lunges

Mary: AH’s, Starfish Crunches, Sweat Angels, and Glute Bridges.

Announcements: Grunt coming up this Saturday.

CoT: We often talk about love as if it’s an emotion that just happens to us, but real love isn’t a feeling you wait to experience; it’s a deliberate, repeatable action you choose to execute. Feelings are fickle—they shift with our mood, our sleep, or the weight of the week—but genuine love is stepping up to serve your wife, your kids, and your brothers when you’re tired, unmotivated, or don’t feel like it. It’s showing up at 0530 in the freezing rain, doing the hard work behind the scenes, and putting the needs of others above your own convenience long after the initial spark has faded. Real leadership and real love live in the movement, the effort, and the discipline of putting love into practice every single day.

YHC prayed us out

Date: 2026-11-03
AO: The General
Q: Gherkin ,
PAX: citrus, Gherkin, 3 mile, Hops, Moderator, Robo, SAAS
FNGs: None
COUNT: 7
WARM UP
Side straddle hop, 10 merkins (x 2) Imperial Walkers, Sprinklers, Arm Circles, Michael Phelps, WGS, Down Dog, Cobra Kai THE THANG
HIIT #1
45 Seconds of exercise,
15 seconds of rest
1. Merkins
2. Squats
3. Hand Release Merkins
4. Lunges – left leg
5. Diamond Merkins
6. Lunges – right leg
7. Staggered Merkins (Right arm forward)
8. Mucho Leggo
9. Staggered Merkins (left arm forward)
10. Squat Jumps
Elevens
Chuck Norris Merkins and Mike Tyson Merkins with Bear Crawl and Crawl Bear 10 yards in between HIIT #2
1. Hand Release Merkins
2. LBCs
3. Wide Arm Merkins
4. American Hammers
5. Peter Parker Merkins
6. Penguin Crunches
7. No Cheat Merkins
8. World War IIs
9. Chuck Norris Merkins
10. Burpees
Merkin Totals
20 – warmup
165 – HIIT (burpees count)
110 – 11s
5 – Mary
300 – Total
MARY
5 Merkins
Flutter Kicks
ANNOUNCEMENTS
* The Grunt this Saturday at Lincoln Memorial
* F3 Turkey Bowl, 11/21 the Saturday before Thanksgiving at #compound with Coffeeteria after
COT
Go vote. Generations before us have suffered, demonstrated and died for our right that is easier and quicker to exercise than getting a cup of coffee. Don’t skip it.

Date: 2026-11-02
AO: Hamilton
Q: 2 percent ,
PAX: Sloop, 2 percent, Peaches, Legacy
FNGs: None
COUNT: 1
WARMUP: SSH; Imperial Walkers; Hill Billy’s; Itty Bitty Arm Circles; Moroccan Nightclubs; Don Quixote’s; Willie Mays Hays; Michael Phelps; Downward Dog; World’s Greatest Stretch, 30 second OYO Stretch.

THE THANG: The PAX mosey’d between two free gym memberships, one of the jungle variety and the other on top of slight hill in the dark woods. In total we each did 100 Merkins, a buttload of pull ups and navigated the ultra-modern pre provided equipment.

A reminder to vote “Yes” on the bond referendum tomorrow so we can have more of these weird contraptions strategically placed….in the woods.

MARY: Sleddie Mercury’s 10 IC
Side Lateral Raises 10 each side
Adductor Raises 10 each side IC
Superman’s – 10 reps 5 second hold
1 minute PLANK
20 Nolan Ryan’s each side

ANNOUNCEMENTS: Monthly Challenge, The Grunt 11/7 0645, Turkey Bowl 11/21

COT: Get your butts checked. Preferably by a medical doctor. If something doesn’t feel right in the ‘ol coin purse. Go get it checked out, again, by a real medical doctor. If you’re head ain’t right, talk to a professional. Grow a mustache, do some Merkins, encourage others to do the same.

Date: 2026-11-02
AO: Horizon
Q: Kodiak ,
PAX: Skoat, Bo, DrugBoat, SPINAL TAP, vplaxico, Kodiak, Disco, Woody, Attache’, Purple Rain FNGs: None
COUNT: 10
WARMUP: SSH, IW, MP, Stretching
THE THANG: Fellowship lap to the coupons. Line up with coupon on the goal line. Travel to midfield and back. At midfield, perform 20 reps of the following exercises: (1) merkins, (2) mountain climbers; (3) lunges; and (4) jump squats. At the endline perform the following exercises: (1) Shoulder press; (2) curls; (3) around the world; and (4) chest press. Repeat three sets.
Set 1: murder bunny to the 18, run to midfield, murder bunny back to the end line. Set 2: carry coupon to midfield and back; and
Set 3: run to midfield and back

MARY: Around the horn with LBCs, penguins, flutter kick, box cutter, bird dog, and others ANNOUNCEMENTS: Grunt, flag football Turkey Bowl at 7am, 11/21 at Compound.
COT: Leave the leaves! Many insects and other native wildlife — like fire flies — overwinter in the leaves that drop to the ground. If you mulch all your leaves, next year’s fireflies are getting mulched too! Do nature a favor and leave a pile of leaves in a discreet corner of your yard and enjoy the light show next July.

Date: 2026-11-02
AO: The Farm
Q: Infinity ,
PAX: Chile, Firehead, Infinity
FNGs: None
COUNT: 3
WarmUp: Rockettes, IWs, Beet Pickers, Don Quixotes, WMHs, Michael Phelps, and T-Claps.

The Thang: 21, 18, 15, 12, and 9 reps of the following, with resistance bands: – Deadlifts
– Merkins
– Bent over rows
– Squats
– Shoulder press
– Bicep curls
– Thrusters

Mary: AH’s, Starfish Crunches, Sweat Angels, Glute Bridges, Side Crunches, and Plank.

CoT: We often talk about love as if it’s an emotion that just happens to us, but real love isn’t a feeling you wait to experience; it’s a deliberate, repeatable action you choose to execute. Feelings are fickle—they shift with our mood, our sleep, or the weight of the week—but genuine love is stepping up to serve your wife, your kids, and your brothers when you’re tired, unmotivated, or don’t feel like it. It’s showing up at 0530 in the freezing rain, doing the hard work behind the scenes, and putting the needs of others above your own convenience long after the initial spark has faded. Real leadership and real love live in the movement, the effort, and the discipline of putting love into practice every single day.