Author: willhlaw

Date: 2026-11-02
AO: Terrapin Station
Q: Gherkin ,
PAX: Groundhog, Gherkin, Deliverance, Ripcord, V8, Ice Tea, Goldfish, Enron FNGs: None
COUNT: 8
WARM UP
SSH, IWs, Merkins, Arm Circles, Michael Phelps, Cherry Twist, WGS, Down Dog, Cobra Kai

THE THANG
Overcome a series of obstacles that are similar to those in a Spartan race. After overcoming each obstacle, run to the end of the 26th Street and then move on to the next obstacle.

Bucket (Farmers) Carry
Carry your coupon to the far end of the basketball court and perform 5 burpees. Perform this 5 times for a total of 25 burpees.

Army Crawl
Army crawl to the far side of the playground and then perform 5 burpees. Perform this 5 times for a total of 25 burpees.

Rings / Monkey Bars
Cross the rings and then perform 5 burpees. Perform this 5 times for a total of 25 burpees.

Lunge Walk with Coupon
Lunge walk the length of the basketball court with a coupon and then perform 5 burpees. Perform this 5 times for a total of 25 burpees.

Rifle Carry
Rifle carry the length of the basketball court and then perform 5 burpees. Perform this 5 times for a total of 25 burpees.

MARY
American Hammer,
LBCs

ANNOUNCEMENTS
* The Grunt this Saturday
* 5k Sunday
* Vote tomorrow

COT
On February 1, 2025, Ethan Densley, a very good friend of YHC’s family, passed away. Yesterday was his 25th birthday.
He was a Spartan race trifecta champion and loved overcoming the obstacles in the races. Burpees were one of his favorite body weight exercises. Thank you for celebrating his birthday with YHC today.

Date: 2026-10-30
AO: The Farm
Q: Gus ,
PAX: Trilogy, Gus, Firehead, Infinity, Tuna (F3 Metro)
FNGs:
COUNT: 5
MICHAEL
3 ROUNDS
800m run
50 supermans
50 BBSU

RATCHET SHOULDER BLASTER

AGILITY HOPS

SPRINT TO ENDEX

Date: 2026-11-02
AO: The Patriot
Q: Piano Man ,
PAX: Rim Fire, Cheesesteak, Piano Man, Moderator, CableGuy, Craigs List, Big Short, Bob the Builder, Prestige, Strange Brew FNGs: None
COUNT: 7
WARMUP: SSH, Imperial Walkers, Hillbilly, Little Bitty Arm Circles, Moroccan Night Clubs, Cherry Twist, Shoulder Taps, Tempo Squat Jumps, Willie Mays Hays, Down Dog, WGS, CK

THE THANG:
– Thang 1
– Fellowship Lap
– Alternate travel between murder bunny and rifle carry every 25 yards – At the 25: 6x block-over burpees (lateral jump over coupon after each burpee) – At the 50: 20 coupon squats
– At the far 25: 20 coupon curls
– At the Goal Line: 20 coupon flutter kicks (IC)
– Repeat exercises back to goal line
– Fellowship Lap
– Thang 2
– 20 Thrusters
– 20 Elf on the Shelf (squat and lift coupon over opposite shoulder – 10 each side) – 20 Lateral Jumps over coupon
– 20 Coupon Calf Raises
– Repeat
– Thang 3
– Mosey to sideline benches
– 25 derkins
– 25 dips
– 10 Bulgarian split squats (each leg)
– Repeat

MARY: 25 v-ups, 10 supermans (hold for 5 seconds), 10 dirty dogs each leg, 10 donkey kicks each leg, downdog, cobra kia

ANNOUNCEMENTS: The Grunt, Book Club

COT: October felt like a whirlwind of activities and it’s only going to get busier going into the holidays. Take a moment to live in the moment and embrace the magic of the season.

Date: 2026-11-02
AO: Acropolis
Q: Bean Counter ,
PAX: Peanuts, Hightower, Obadiah, Atlas, Bean Counter
FNGs: None
COUNT: 5
WARMUP: start with sharing updates from the weekend and best costumes.

Start with lite warmup and stretch series.

Theme of the day MOVE. Keep and stay moving.
THE THANG: traverse the side parking lot via different modes of transportation: shuffling, karaoke’s, Frankenstein kicks, lunge walk

Reach main school grounds and run around and do squats, monkey humpers, and lunges throughout MARY: LBCs, opposite knee to elbows, 90 sec plank hold
ANNOUNCEMENTS: signup for grunt this Saturday and book club
COT: prayers for pax and election.

For start of MOVE-ember encouragement to MOVE and be MOVED over the month:

Move: post every day, walk, Q once a week or month etc
Be moved: pursue an intellectual subject or curiosity, invest in a relationship, spiritual (prayer or scriptural study) etc

Date: 2026-11-02
AO: Watkin Warriors
Q: Cookies ,
PAX: Cookies
FNGs: None
COUNT: 1
WARMUP
– 2-lap mosey
– SSH × 20 IC
– Imperial Walkers × 15 IC
– Windmills × 15 IC
– Arm Circles × 15 IC
– Merkins × 15
THE THANG
Block 1 — The Jungle Gym (15-Minute AMRAP)
– 5 Pull-Ups
– 10 Hanging Knee Raises
– 15 Incline Merkins
– 20 Alternating Step-Ups
– 1 Playground Lap
Rinse and repeat.
Block 2 — Recess Is Over (15-Minute AMRAP)
– 1 Hard Lap
– 10 Burpees
– 20 Jump Squats
– 20-Yard Bear Crawl
– 30-Second Dead Hang
Rinse and repeat.
MARY
– Flutter Kicks × 20 IC
– American Hammers × 20 IC
– Leg Raises × 15 IC
ANNOUNCEMENTS
– The Grunt — November 7, Lincoln Memorial. Arrive 0645, start 0700. Sign up in Slack. – November Merkin Challenge — F3 The Capital vs. New Jersey. COT: Solo post.