Backblasts

Date: 2026-09-16
AO: The Bullpen
Q: Peanuts ,
PAX: Peanuts, Peloton
FNGs: None
COUNT: 2
WARMUP: standard
THE THANG: moved around the bases and added 10 reps at each base. Ran a lap around the field every time around the bases. OHP with rifle carry, calf raises with suitcase carry, curls with suitcase carry, one time around without coupons – lunge walk with merkins. MARY: no
ANNOUNCEMENTS: road clean up, book club, grunt
COT: September and the Fall are tough for me personally. It’s September and it felt like Fall.

Date: 2026-09-17
AO: Ruck Dynasty
Q: Kodiak ,
PAX: Attache’, Kodiak
FNGs: None
COUNT: 2
WARMUP: none
THE THANG: ruck to Starbucks, get coffee, ruck back
MARY: none
ANNOUNCEMENTS: none
COT: what will you retire to?

Date: 2026-09-18
AO: Horizon
Q: Kodiak ,
PAX: sticks, Attache’, Kodiak, vplaxico, Poe, Shake ‘n’ Bake, 3 mile, DrugBoat, Bo, Skoat FNGs: None
COUNT: 10
WARMUP: SSH, IW, MP, DQ, WMH, DD, UD, stretching
THE THANG: Following a fellowship lap, the PAX lined up on the endline for circuits using concrete, coupons, weights, a log, a jump rope and some body weight exercises. The timer was dragging a 45 pound weight looped with a chain to mid-field and back. 10 stations in all, three times through with a lap in between. MARY: Around the horn until we ran out of time
ANNOUNCEMENTS: The grunt is coming in November. Family friendly open house party at vplaxico’s house at 3617 John Marshall beginning at noon Saturday for Clemson v. North Carolina.
COT: I had a long night at the office; thanks to you guys I got out of bed this morning to get this workout in.

Date: 2026-09-18
AO: Terrapin Station
Q: V8 ,
PAX: Breach, Bean Counter, V8, Ice Tea, Tariff, East Wing, Ripcord, Sloop, Flipper, Enron FNGs:
COUNT: 10

WARMUP: SSH, Arm Circles, Moroccan Nightclub, Imperial Walkers, Hillbillys, RVE, Willie Mays Hays, Downward Dog/World’s Greatest THE THANG:
PART ONE: 3 laps around the ballpark interspersed with squats, merkins, lunges, Carolina dry docks – bear crawl/mosey fun PART TWO: recovery; mosey around neighborhood with merkins
PART THREE: Peter Parkers, carolina dry docks, calf raises, squats and mosey MARY: big boy sit-ups, LBCs, American Hammer, flutter kicks, Freddie Mercurys
ANNOUNCEMENTS: join thegrunt channel for information about the Veterans Day workout (National Mall AO); Columbia Church in Falls Church is hosting a fundraiser 5K on November 8
COT: the third Friday in September marks National POW/MIA Day; let us honor American prisoners of war and those missing in action as well as their families.

Date: 2026-09-18
AO: The Farm
Q: B-Guy (F3 DOCO/Front Range/Denver) ,
PAX: Squatter, Infinity, Firehead, B-Guy (F3 DOCO/Front Range/Denver), Trilogy FNGs: None
COUNT: 5
Warm up:
Motivators 7:1
Bat wings

ROUND 1: 7 Thrusters – murder bunny
ROUND 2: 14 Coupon swings – cradle carry
ROUND 3: 21 Merkins – carioca
ROUND 4: 28 LBCs – carioca
ROUND 5: 21 American hammers – carioca
ROUND 6: 14 Air squats – mosey
ROUND 7: 7 Coupon curls – rifle carry

Mary:
Captain Thors
Denver Dragons (fixed count not ladder up)
Squat Potato
Bird dogs