Backblasts

Date: 2026-10-28
AO: Ignite
Q: East Wing ,
PAX: Kodak, East Wing, Legacy, Gherkin, Goldfish, Ripcord, Rim Fire, Basic FNGs:
COUNT: 8

WARMUP:
SSH, IW, MP, LBAC, WMH, RVE
DD / RP / WGS / CKx2
_____

THE THANG:

Phase 1 – Site
Bronco-Ball:
-PAX bear crawl in a line making continuous laps around the parking lot loop.
-HIM in back stands up, runs a full lap, shoots 1 free throw along the way, returns to the front of the bear crawl line. -Continue until all PAX have made one free throw.

Phase 2 – Building Exterior
Double farmer carry around the building. Stop at North and South facade to perform the below exercises while admiring and discussing the Architecture: -South facade: Coupon swing
-North facade: Around the world

Phase 3 – Building Interior
Egress stairwell laps:
-20 air squats at the top and bottom floors
Rinse and repeat

Phase 4 – Farewell
Monkey humpers — rear toward building while listening to “Wrecking Ball” by Miley Cyrus
_____

MARY:
Corpse pose, facing building – 1min
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ANNOUNCEMENTS:
backpacking – Oct 30-31, Old rag hike
thegrunt – Nov 7, sign up!
ignite – Nov 8, Spend Yourself 5k run / 3k walk
announcements – Accelerate campaign
november-fast – Ripcord leading a 72-hr fast
compound – Turkey bowl in Nov
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COT:

Not everything has to be a work of art to be beautiful.

Not everything has to be perfect to serve purpose.

Thank you 301 for serving yours.

Date: 2026-10-28
AO: The Bullpen
Q: Peloton ,
PAX: Peloton, Peanuts, Trolley
FNGs: None
COUNT: 3
WARMUP:
– Side Straddle Hop Hops
– Willy Mays Hayes
– Side Straddle Hop Hops
– Windmills
– LBAC-F, LBAC-B, Seal clips, OH claps, Pretzels

THE THANG:
Part 1- 250 reps – 25 of each of the following:
– Thrusters
– Arm squats
– Curls
– Squats
– Monkey jumpers
– Mike Tyson merkins
– LBCs
– Skull crushers
– Bent over rows
– Taint scrapers
Part 2 – 20/26 reps alternating
– Step ups
– Bulgarian squats
– Major Payne’s
– Freddie Mercury’s
– American hammers
– Lunges
– Nolan Ryan’s
– Calf Raises
Part 3
– 17 King Kong planks
– 76 second plank

ANNOUNCEMENTS:
Accelerate campaign – more than halfway to goal. Check out 3rdf for details. Also – sign up for the grunt!

COT: Do not be afraid to do hard things and make hard decisions.

Date: 2026-10-27
AO: Atlantis
Q: Forceps ,
PAX: Forceps, Teenager, Mom’s Spaghetti, Hammer, Dairy Free, Infinity FNGs: None
COUNT: 6
WARMUP: Good mornings, WMH, Veg Root Extractors, Hillbillies, Emperial Walkers, Arm Circles, Michael Phelps, shoulder stretch THE THANG: Mosey to rocks
3 sets of 10 in cadence:
Curls, Tris, Rutrows, Bus Drivers, WonderBras, Groud Pounders Nipplers, Bent over flys, downhill skiers, Goofballs
Bench Press and Skull Crushers, Rockies, American rock Hammers, Mosey to benches for StepUps and Dips. Mosey to picnic area for round robin Ab exercises
Mary: circle up for Downward Dog, calf stretches, Pigeon Pose and Worlds Greatest Stretch.
ANNOUNCEMENTS: The Grunt Nov 7th meet at Lincoln Memorial, F3 Capital Football Nov 21st, Excellerate F3 fundraiser.
COT: A young adult’s Failure to Launch requires often requires more partnership and less parenting. I’m learning how to walk along side my son to encourage him to take responsibility for himself through parental therapy through a Life Coach and resources like SPACE principles to change my approach and we are starting to see results but it’s a lot of thoughtful work crafting conversations and suppressing the urge to give direction.

Date: 2026-10-27
AO: Watkin Warriors
Q: Cookies ,
PAX: Cookies, FIFA (F3 The Capital), Stall Guy
FNGs: None
COUNT: 3
Warm-a-Rama
– 3-lap mosey
– 20 Side Straddle Hops — IC
– 15 Imperial Walkers — IC
– 15 Windmills — IC
– 15 Squats
– 15 Merkins
– 15 Michael Phelps — IC
The Thang — Modified Marine Corps Combat Fitness Test
Three events completed twice. Track your times and repetitions during Round 1, then attempt to beat them in Round 2. 1. Movement to Contact (MTC)
– Run 6 laps (approximately 880 yards / ½ mile).
– Target completion time: 3:30 or less.
– Record your time.
2. Ammunition Lift (AL)
– 2 minutes of maximum overhead dumbbell presses.
– Use approximately 30–35 lb, adjusted to ability.
– Count total repetitions.
– No dumbbell? Substitute Carolina Dry Docks.
3. Maneuver Under Fire (Modified)
– Sprint 1 lap (147 yards).
– 10 burpees.
– Carry a dumbbell for 1 lap.
– 10 merkins.
Recovery: 2-minute break.
Round 2: Repeat all three events in the same order. Attempt to improve your first-round times and repetition counts. Mary
– Maximum-repetition pull-ups on the rig.
– Ring of Fire ×2.
Announcements
– The Grunt coming up on Veterans Day (November 11). Sign-up sheet available in Slack. COT
Reflected on nearly ten years since leaving the Marine Corps and how it remains both the best and worst job I’ve ever had. Shared some family history about my father’s attempted enlistment and reflected on the anniversary of the 1983 Beirut barracks bombing, the recent Marine Corps Marathon, and how those events brought back memories of my own service. Grateful for the experience and the impact it has had on my life.

Date: 2026-10-27
AO: The General
Q: Trademark ,
PAX: Trademark, Flux, Hops, Moderator, Gherkin, SAAS, citrus, Robo FNGs: None
COUNT: 8
WARMUP: SSH, FSH, Jog, Skip, Hop, Open the Gate, Close the Gate, Mercins, Mountain Climbers, Stretches, etc. THE THANG:

Round 1:
20x OH Press
20x Swings
20x Coupon Squats
20x Mercins

Round 2:
Again

Round 3:
Minutes 1 and 4: Step Ups
Minutes 2, and 5: Dips
Minutes 3, and 6: Flutter Kicks

MARY: Toy Soldier, LBC, Windmills

ANNOUNCEMENTS:
1- THE Grunt
2- Old Rag
3- Iron Sharpens Iron
4- Flag Football East vs West
5- I don’t know who these guys are in the photo but man are they ripped.

COT: Gunga galunga. Gunga, gunga-lagunga.

https://youtu.be/TkLH56VlKT0?is=7ESNvAhjnDFMrYBx