Backblasts

DATE: 2021-11-04
AO: Freestate
Q: Deagle
PAX: Horshack, Winston, CashOnly, ShowMe
FNGs: lefty
COUNT: 6
WARMUP:
SSH, Imperial Walkers, Frankenstein, mosey with karaoke on the sides, High Knees, Shoulder Taps, Swingbillies, Plank Jacks, Side Squats, Carolina Dry Ducks, Cherry Pickers, Ozzy Osbourne Another mosey with ass kickers on the side

THE THANG:
Poker Cards (only faces and Aces), each player picks a card; when finish the exercise, each runs to the center and does 5 burpees * 100 Arm Circles
* 25 Dips IC
* 25 Freddie Mercury IC
* 25 American Hammer IC
* 25 Diamond Merkins IC
* 100 Flutter Kicks
Suicide on the black top + one mosey to recover

MARY:
• Reverse Crunches x 20 IC
• Dying Cockroach x 15 IC
• Little Mermaid x 20 IC
• Travoltas x15 IC
• Heels touches x20 IC
• Scissors x 10 IC + 10 flutters

ANNOUNCEMENTS:
Everyone comes to the grunt this weekend!

COT:

DATE: 2021-11-02
AO: Atlantis
Q: True North
PAX: Infinity, Deflator, Riot, Rogue, Hammerhead, Bratwurst
FNGs: None
COUNT: 7
WARMUP: SSHx26; Don Quixote x26
THE THANG: 1st man (“dealer”) goes forth 26 steps, calls out exercise for all others to do up to that spot. Flip 2 cards and do exercise (heart = mummy jumps, diamonds = merkins (modified per dealer’s choice), spades = donkey kicks, clubs = crunchy frogs). Dealer calls out new dealer and repeat.
ANNOUNCEMENTS: Friday workout. Saturday extra beat-down (see separate announcement) COT: Remember your death!

DATE: 2021-11-04
AO: Farm
Q: Infinity
PAX: Rocky, Chile, Matthew – Running Man
FNGs: G Force
COUNT: 5
WarmUp: SSHs, Imperial Walkers, Willie Mays Hayes, Beet Pickers, LBAC with leg raised, Michael Phelps, Down Dogs, and Mountain Climbers.

The Thang:
2 rounds of:
60m Karaoke (switch direction halfway)
10 Burpees
15m Bear Crawl
20 Merkins
15m Lunge Walk
30 Air Squats
15m Standing Long Jumps
40 LBCs
15m Crab Walks

Supplement with the following:
20 CDDs
30s Wall Sits
Peter Parker Merkins
Jump Squats
CDDs

Mary: Penguin Crunches, Supermans, Sweat Angels, Nolan Ryans, Box Cutters, and American Hammers.

Announcements:
The Grunt CSAUP is this Saturday at 0700 in front of the Lincoln Memorial.
I’ll be filming parts of our workout this Monday in support of a promo video for F3TheCapital region.

CoT: “Joy multiplies when it is shared among friends, but grief diminishes with every division. That is life.” – R. A. Salvatore

DATE: 2021-11-03
AO: Compound
Q: Popeyes
PAX: Hightower, Nano, Zeus
FNGs: None
COUNT: 4
WARMUP: Run around the field with arm circles, butt kickers, high knees, karaokes, merkins, ssh, etc THE THANG: Same as last week but this time with more people MARY: LBC’s, flutter kicks, big boy sit ups, and American hammers ANNOUNCEMENTS: Grunt, Turkey Trot
COT: Control what you can control and don’t worry.

DATE: 2021-11-03
AO: Horizon-Ao
Q: 3 mile
PAX: Maj. Payne, Magoo, Disco, Infinity, Booking, 2 percent, Old Bay, Brown Bag, sticks, Lazlo, Mayberry FNGs: Attache, Lightspeed, Kombucha
COUNT: 15
WARMUP: after overcoming wonder at the # of cars screaming into the parking lot as 6a approached, Q led the PAX in the following warm ups: SSH, michael phelps, cherry pickers, WMH, down dog, up dog
THE THANG:
Fellowship lap
Pyramid workout interspersed with PAX attempting 10’ putts. If PAX missed the putt, Q offered extra credit exercises in the form of bear crawls, burpees, extended plank, crab walks, sprints … PAX hit over 50% of putts, truly a multi-talented crew
First pyramid: 10 hand release merkins, 20 mtn climbers IC , 30 single leg lifts, 40 squats 50 line jumps, 60 LBCs
Second pyramid: 10 monkey humpers IC, 20 jump squats, 30 lunges, 50 SSH, 60 calf raises (only completed 1st half) MARY:
J-Los
box cutters (20 IC led by Infinity)
Nolan Ryans (20 per side led by 2%)
ANNOUNCEMENTS: grunt, major payne Thanksgiving 2nd f
COT: YHC has struggled losing patience with kids at bedtime. Remember to take the time to get my/your head right so you can be your best self for those that depend on you. This can take many forms – a workout, a walk, prayer, meditation. In the same way, we have 60 days left in 2022. We need to take care of ourselves so we can finish strong.