Author: willhlaw

Date: 2026-10-08
AO: The-Agency
Q: Trademark ,
PAX: Trademark, Flux, Landscape, Saxon, Rim Fire, Boardwalk, Gherkin FNGs: None
COUNT: 7
WARMUP: SSH, Mosey, Open the gate, Close the Gate, Grass grabber, Ronaldo, Forward Leaning Rest, Inch Worm, Mountain Climbers, Runners stretch, World’s Greatest

THE THANG:

Round 1:
– 10x Mercins
– 15x Jump Squats
– 20x Big Bois
– 25x Reverse Lunges
– 30x Flutter Kicks

Round 2:
– Work Station 1: Rotating Max Pull Ups (x3)
– Work Station 2: Super sets of Swings/Rows, OH Press/Speed Skater, Around the World/ Tow Taps.

MARY: Flutter kicks, Box Cutters

ANNOUNCEMENTS: thegrunt, backpacking, Prayers for Lazlo, our sisters and our kids.

COT: We create the world we live in with our words and the standard we hold ourselves to is “good”.

Date: 2026-10-06
AO: Atlantis
Q: Deflator ,
PAX: Palmetto, Dairy Free, Infinity, Hammer, Deflator
FNGs: None
COUNT: 5
WARMUP: normal things like Helos, Willie Mays Hayes, Abe Vigoda, Worlds Greatest Stretch, Downward Dog, Cobra, Scorpion. Finished with 10 Squats, 20 Merkins, 30 SSH.
THE THANG: Moseyed around stopping at various places to do partner sets. Ended up at DOT Alley and had each PAX call out an exercise-based play call. Mosey back to start. MARY: elevator crunches, rope climber, starfish sideplank, gut punchers. ANNOUNCEMENTS: The Grunt is coming.
COT: Take care of yourself, including any nagging medical issues you have. Get right yourself so you can be there for others, consistent with F3 principles.

Date: 2026-10-05
AO: Acropolis
Q: Peanuts ,
PAX: Bean Counter, Hightower, Peanuts, Monk, OnlyFans
FNGs: None
COUNT: 5
WARMUP: sure
THE THANG: played cards. Each suit a different exercise with some wild cards (run 400). MARY: a bit
ANNOUNCEMENTS: see the channel
COT: glad September is over.

Date: 2026-10-07
AO: Compound
Q: Obadiah ,
PAX: Butterfly, Drano, Skidoos, Monk, OnlyFans, Obadiah, citrus, Ashe FNGs: None
COUNT: 8
17 in the (marriage) book
WARMUP: ssh, hillbillies, cherry pickers, WMHs, World greatest stretch, merkins THE THANG:
8 stations – Rep count of 17, run across field to burpees (17 (-1) every trip to 0) as soon as one PAX reached burpee count, no more burpees… Stations: 17 Rep, run to other side
Merkins
Thrusters
Kettlebell swing
Upright row
Jump rope
Weighted ball throw
Curls
Weighted BBS

MARY: no time
ANNOUNCEMENTS: Grunt, clean up
COT: Mr & Mrs Obadiah celebrating 17 years. Not without struggle individually and struggle together – stronger and wiser now and hopefully less selfish and more sacrificial loving. All the “self-love” talk is rubbish. Loving others well is really loving yourself.

Date: 2026-10-07
AO: Ignite
Q: Goldfish ,
PAX: Kodak, Enron, V8, Legacy, Ripcord, Gherkin, 2 percent, Goldfish, Rim Fire, East Wing FNGs: None
COUNT: 10
WARMUP: the usual
THE THANG:
Thunderstruck for 33 burpees

Then somebody always had to be riding the bike and somebody always had to be farmers carrying around the islands. Everybody else rotated through: 40 OH press
40 coupon squats
40 merkins
40 coupon curls
40 coupon swings

Finished with 7 more burpees to get to 40

MARY: 40 LBCs
ANNOUNCEMENTS: thegrunt backpacking November 8 is the Columbia 5k race to feed the hungry!

COT: feeling grateful, not anxious, to turn 40. thanks for celebrating with me today!