Author: willhlaw

Date: 2026-10-09
AO: Sparta
Q: Atlas ,
PAX: Atlas, Nano, Drano, Dunder, OnlyFans, Hoolihan, NOAA, Chopin FNGs: 1 Chopin
COUNT: 8
WARMUP
Stretching, seal claps, Willy may say, cherry twist
Smurf jacks, squats, Monkey hoppers

THE THANG
1st round
Kraken Burpees 5
Jungle Boy Squat 2 Spoon styles 10
Sweat angels 10 (2 is 1)
Side plank up & down 10 ( each side)
Leg raises 10
Bear crawl 20 yards; crawl bear 10 yards; run to the goal line and back

2nd round
5 pull-ups
10 BBSU
10 Squats

MARYs: Motivator

ANNOUNCEMENT & PRAYERS:
Road cleanup 10/10
The Grunt

COT: Having a unique skill is great but sharing it to improve the whole group is even better. Take the time to understand your team’s current dynamics and goals. Once you see where the group is heading, find ways to use your specific talents to support everyone and push the team forward.

Date: 2026-10-09
AO: The Driveway
Q: Flux ,
PAX: Flux, Play-Doh, Roulette, 2 percent, Landscape, Prestige FNGs: None
COUNT: 6
WARMUP:
– SSH IC
– Imperial Walkers IC
– Hillbilly IC
– Michael Phelps
– Little Bitty Arm Circles
– Moroccan Night Clubs
– Prying Air Squats
– Cherry Pickers
– Willie Mays Hays
– Windmills
– Cat/Cows
– Bird Dogs
– Super Man
– Dead Bugs
– Glute Bridges
– Kickstands
– Dirty Dogs
– Downward Dog
– World’s Greatest Stretch
– Child’s Pose

THE THANG:

Mobility Circuit – Stations (x2) (20min)
– Foam Roller Hip Opener
– Wall Dips
– Romanian Deadlifts or Bulgarian Split Squats
– Halos
– Step Ups and/or Calf Raises
– Bottoms Up Dumbbell Carry (Timer)
– Ball on the Wall
– Elastic Band Standing Abduction

MARY:
– LBCs
– Box Cutters
– Flutter Kicks
– Happy Baby
– Super Stretch
– Corpse Pose
– Deep Breath

ANNOUNCEMENTS:
Sign up for thegrunt. its a really fun way to honor our veterans on Nov 7th. Old Rag hike Oct 30/31 backpacking

COT:
Sometimes in F3 or in life in general, you are not quite sure what you are walking into. Maintain your strength and be flexible.

Date: 2026-10-02
AO: The Aerie
Q: Rocketman ,
PAX: Rocketman, Chasqui, Lonestar, Trifecta
FNGs: None
COUNT: 4
WARMUP:

SSH
Bat Wings
Imperial Walkers
Willy Mays Hayes

THE THANG:

AMRAP today boys. Build a five pointed star with a center.

Farmer carry out/back,/swapping hands.

1. 5 SSH in the middle (cone 1)
2. Cone 2: perform 10 We’re Not Worthy exercises
3. 5 SSH at cone 1
4. Cone 3: perform 15 goblet squats
6. 5 SSH at cone 1
7. Cone 4: perform 10 overhead tricep extensions
8. 5 SSH at cone 1
9. Cone 5: perform 15 KB swings
10. 5 SSH at cone 1
11. Cone 6: perform 30 curls
12. Mosey around the field

ANNOUNCEMENTS:
The Grunt on Nov 7th, last event of the year!

COT:
Behold, how good and how pleasant it is
For brothers to dwell together in unity!
It is like the precious oil upon the head,
Coming down upon the beard,
Even Aaron’s beard,
Coming down upon the edge of his robes.
It is like the dew of Hermon
Coming down upon the mountains of Zion;
For there the Lord commanded the blessing—life forever.

Psalm 133:1-3, https://www.biblegateway.com/passage/?search=Psalm%20133&version=NASB1995

Date: 2026-10-09
AO: The Aerie
Q: Rocketman ,
PAX: Rocketman, Lonestar, Peanuts, Trifecta
FNGs: None
COUNT: 4
WARMUP:

SSH
The Elwood
Bat Wings
Imperial Walkers
Windmills

THE THANG:

1. “Immigrant Song” (Led Zeppelin): Mosey
One lap around the AO (about 1/4 to 1/2 mile), then stop at the first station.

2. “Simple Man” (Skynyrd): Jack Webb
1 merkin x 4 air presses, 2 x 8, and so on up to 10 merkins x 40 air presses. Simple on paper, brutal in practice. Total volume: 55 merkins, 220 air presses.

3. “Hold On Loosely” (.38 Special): Plank Relay
Partner up. P1 holds a plank while P2 runs 100 yards out and back. Flapjack. Complete 3 rounds each.

4. “Sweet Home Alabama” (Lynyrd Skynyrd): The Alabama Dora
A scaled Dora 1-2-3. P1 performs the exercise while P2 runs 50 yards out and back, then flapjack. Complete the full set before moving on:

– 50 Big Bois
– 100 LBCs
– 150 Squats

5. “Statesboro Blues” (Allman Brothers): 12-Bar Circuit
The blues standard is 12 bars. The circuit is 12 reps per station, 4 stations, 3 rounds:

– Bent Over Rows
– Chest Press
– Curls
– KB Swings

6. “Jessica” (Allman Brothers): Sprint Finish
The song is a nonstop instrumental sprint, so the finish is the same. Four all-out 100-yard sprints with a slow walk back for recovery.

MARY:

Mary: “Tuesday’s Gone” (Lynyrd Skynyrd)

Only enough time to do one thing:

Slow flutter kicks x10 (4-count)

ANNOUNCEMENTS:

– Oct 30/31 Old Rag sunrise hike event
– Nov 7th: The Grunt in DC

COT:

Shield Lock. Like a good rock band, we only sound good when we’re in sync and holding each other accountable. Check on your brothers who have been fart sacking. Reach out this week.

Date: 2026-10-05
AO: Monday Night Ruckers
Q: Rocketman ,
PAX: Tron, Rocketman, Makerbot, Thunderball
FNGs: None
COUNT: 4
THE THANG: 4+ miles through the gloom.
COT: You teach what you tolerate; actions are louder than words.