Author: willhlaw

Date: 2026-10-02
AO: Sparta
Q: Pop Fly ,
PAX: Dunder, OnlyFans, Ashe, Monk, Drano, Obadiah, Pop Fly, NOAA FNGs:
COUNT: 9
WARMUP: Yes
THE THANG: The Mogadishu Mile
4x Rounds of:
– 19 KB Swings
– 19 Coupon Squats
– 19 Cross Over Merkins
– Shuffle a lap around track with coupon

At the end of round 1, we added 1 extra rep of the 3 exercises

MARY: 19x sit-ups with OH press

ANNOUNCEMENTS:
– Book Club – 8 Oct
– Road Clean Up – 10 Oct
– The Grunt – 14 Nov

COT: Everyone has a battle they are fighting. Extend a smile, a hand shake, a kind word

Date: 2026-10-02
AO: The Farm
Q: Squatter ,
PAX: Squatter, Firehead, Trilogy, Infinity
FNGs: None
COUNT: 4
WARMUP:
– SSHs
– Arm Circles
– Rockettes
– Willy Mayes Hayes
– World’s Greatest Stretch
– Triangle Mosey

THE THANG:
F3 Cards: Pax take turns leading the exercise on the card they drew, we save the MOT cards to transition between rounds

MARY:
No time for Mary this time.

ANNOUNCEMENTS:
Road cleanup Sat @ 0730
Infinity Q Monday

COT:
Just appreciating how far my daughter has come in her art. And recognizing how much hard work and perseverance makes us better.

Date: 2026-10-02
AO: The Driveway
Q: Play-Doh ,
PAX: Roulette, Strange Brew, Craigs List, Shake ‘n’ Bake, Flux, Prestige, Play-Doh, Landscape FNGs: None
COUNT: 8
WARMUP:

IW, HB, WMH, Prying Goblet Air Squats, MP, IYTWs, DD to WGS to Cobra to CP

THE THANG:

Precursors
– Hollow Position & Super Man →Roll
– Arm Bar
– Crab Walk with Reach
– Kneeling Tactical Stand Up
– Reverse Lunge

Precursors
– Hollow Position & Super Man →Roll
– Arm Bar
– Crab Walk with Reach
– Kneeling Tactical Stand Up
– Reverse Lunge-Kneel
– Lunge to Stand, Reverse Lunge to Half-Kneel
– Turkish Get Up

MARY:

– Half Kneeling Get Up
– Windmill

ANNOUNCEMENTS:
backpacking
thegrunt

COT:

YHC reflected on the value of exercises like the TGU, especially for those of us in the reaptect+ tier: cognitive demand, patience and calm under load, durability & joint armoring, and mobility before strength.

Date: 2026-10-02
AO: Horizon
Q: Woody ,
PAX: Bo, Attache’, Skoat, Woody, DrugBoat, Kombucha
FNGs: None
COUNT: 6
WARMUP: SSH, windmill, imperial walker, toe touch, downdog, updog, child’s pose, toe sit THE THANG:

Dora 1: 100 curls, 100 OHP, 100 chest press & lunge to 18, mosey to half and back.

Dora 2: 100 merkins, 100 squats, 100 LBCs & murder bunny to 18, mosey to half and back, rifle carry from 18 to zero.

Dora 3: repeat Dora 1 minus OHP

MARY: penguin, Freddy Mercury, scissor kick, box cutter, plank shoulder taps, LBCs

ANNOUNCEMENTS: none

COT: doing hard things drives purpose

Date: 2026-10-02
AO: Terrapin Station
Q: Bean Counter ,
PAX: Breach, Goldfish, Flipper, Bean Counter, CableGuy, Hobbyhorse, Popeye, Summit, V8, Ripcord, Enron, Kodak, Ice Tea, Spike FNGs: 1 Spike
COUNT: 14
WARMUP: start with standard welcome and disclaimer. Warmup: knees to hands, open and close the gates, cherry picker (forward fold to jump), side straddle hops, plank jacks, stretch series, mountain climbers, and recover
THE THANG: run to Stewart park for some four corner action: 5 reps and go up by 5 each corner. Do diamond murkins and then quarter turn squat jumps; Enron noted we over exerted our counter clockwise turn muscle :sweat_smile:

Split into groups 1 and 2: 1s run 2 laps around the field while 2s do AmRap exercises each round. Increase speed of lap each round

Start with round 1 -dips, round 2-lunges, round 3 – hallelujah/raise the roofs with a calf raise
MARY: return to AO for LBCs, elbow to knees, pickle Pointer (double leg and then single leg), dead bugs, and 30 sec plank hold ANNOUNCEMENTS: grunt Co Qs needed, thanks for citrus and v8 leading COT: welcome FNG Spike (ripcords brother)

Since today is the second made me think of sophomore slumps and how sequel never as good as original or how hard it is to repeat or defend championships in sports. I would attribute to complacency or risk averse or heart posture not the same. Encouragement to find that passion and joy in heart when pursuing tasks or second chance on personal, relationship, project etc

Great work by all :saluting_face:

Coffeeteria followed at Safeway