Backblasts

Date: 2024-10-30
AO: ao-the-bullpen
Q: Kool Aid
PAX: Peloton, Hostess
FNGs: None
COUNT: 3
WARMUP:
SSH
Windmills
Arm Circles

THE THANG:
One PAX selected exercises out of a bucket for himself and another PAX: Grave Diggers
Kettlebell swings
Shoulder press
Curls
Gargoyles (which we never pulled!)
Skull Crushes
Goblin squats

While the third selected a mode of transport for himself:
Zombie crawl
Zombie walk
Murder Bunny

MARY:
Bear hold
Zombi crunch

ANNOUNCEMENTS:
The Grunt (Nov 9)

COT:
YHC shared about leaning into difficult life changes, including injuries and new relational realities, and modifying as necessary rather than fighting the changes that life will bring.

Tags: ao-the-bullpen, Peloton, Hostess

Date: 2024-10-31
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Promoter, William Savage, RA, ShamWow, Clinic, Tom Pollak, Sherpa, Beaver, Soccer Mom FNGs: None
COUNT: 10

WARMUP:
15 SSH IC
15 imperial Walker IC
10 merkins IC
10 mountain climbers IC
10 shoulder taps IC
10 Cherry pickers IC
8 willie mays hays IC
Stretch what you need 1 min

THE THANG:
Line up on one side of blacktop

8 Blockies OMQ
Bear crawl to half, sprint to far side, crawl bear to half, sprint to start line 6 blockies SC OYO

8 cleans OMQ
High knees to half, sprint to far side, high knees to half, sprint to start line 6 cleans SC OYO

15 overhead press IC
Sprint to other side and back
15 overhead press SC OYO

Mosey the blacktop

20 curls IC
Bear crawl to half, sprint to far side, crawl bear to half, sprint to start line 20 curls SC OYO

20 bent over rows IC
High knees to half, sprint to far side, high knees to half, sprint to start line 20 bent over rows SC OYO

10 incline merkins IC
Sprint to other side and back
15 incline merkins SC OYO

Mosey the blacktop

12 coupon dips IC
Bear crawl to half, sprint to far side, crawl bear to half, sprint to start line 15 coupon dips SC OYO

10 squats IC
High knees to half, sprint to far side, high knees to half, sprint to start line 10 squats SC OYO

10 decline merkins IC
Sprint to other side then sprint back
10 decline merkins OYO

Mosey the blacktop

MARY:
15 LBCs IC
15 scissors IC w or w/o coupon
15 BBS single count with or w/o coupons
15 Freddie Mercury’s IC
15 American Hammer IC
8 flutter low and fast IC
8 flutter high and slow IC
Plank o Rama IC

ANNOUNCEMENTS:
Grunt on Nov 9, FIFA to send info

COT:
Be kind

Tags: potomac-rising, Promoter, William Savage, RA, ShamWow, Clinic, Tom Pollak, Sherpa, Beaver, Soccer Mom

Date: 2024-10-31
AO: freestate
Q: F3 Scabby
PAX: Bachelor, Deagle, Horshack, Pigeon, Shepherd, Drop In
FNGs: None
COUNT: 7

WARMUP: (spooky) SSH, (zombie) IW, (creepy) Abe Vigoda, Merkins, squats THE THANG: Frankenstein to half court, burpee broad jump to baseline 3x With coupons: curls, OH press, rows, chest press, 5 burpees oyo. 4x Rifle carry end-end, 10x merkins. 4x
Peoples chair & pass the coupon.
With partner: 1 run/backward run to/from endline: 2 plank. Flapjack 4x. Mary: flutter, scissor, Rosalita. 3x.
Plank o Rama.
MARY:
ANNOUNCEMENTS: Nov 9 Grunt @ Lincoln memorial. 7am.
Adopt a road this Saturday.
COT: keep moving forward!

Tags: freestate, Bachelor, Deagle, Horshack, Pigeon, Shepherd, Drop In

Date: 2024-10-30
AO: compound
Q: Hightower
PAX: Skidoos, Big Bird, Cactus, Popeyes, Peanuts, citrus, Roddick, Poe FNGs: None
COUNT: 9

WARMUP:
Fellowship lap to warm up, then stopping a few time to stretch, then continue jog to warm up.

THE THANG:
Split the group into 2 Teams for relay race.
Bear crawl to sprint to bear crawl, then 5 burpees, then repeat to come back, tag the next PAX. Rinse and repeat for (3) rounds.

MARY:
Ring of Fire core exercises.

ANNOUNCEMENTS:
The Grunt 11/9
Turkey Trot 11/28 at Olympus

COT:
As leaders at work and at home, we find success when we work as a team, not separate individuals. When we work together, there’s so much more we can accomplish.

Tags: compound, Skidoos, Big Bird, Cactus, Popeyes, Peanuts, citrus, Roddick, Poe

Date: 2024-10-30
AO: thepatriot
Q: CableGuy
PAX: Elvis, Hops, Lazlo, Shake ‘n’ Bake, Couch Potato, 2 percent, Anchorman, Andrew Soles, Smokey, Early Bird, Jenner, Ice Tea, Boardwalk, Big Short, Wedding Singer, Prestige FNGs: None
COUNT: 17
WARMUP: SSH, IW, HB, Arm Circles, Penalty Burpee, WM Hayes, Cherry Picker, Down Dogg/Cobra Kai, Fellowship Lap THANG 1:
Marvelous Mini Mile:
Line up on the foul line and stand by for the Marvelous Mini Mile: 10x Overhead Press
100M/Y Farmers Carry
10x Coupon Squat
100M/Y Rifle Carry
10X Low Rows
100 M/Y Farmers Carry
10X Coupon Swing
100M/Y Rifle Carry
Continue rounds with 20, 30, 40 reps to complete Mini Mile
THANG 2:
Mosey to the student parking lot for a High Plank Pickle Pounder Ring Of Fire; 5 Pounders per Pax MARY: LBC
ANNOUNCEMENTS: Gear store open for a few more days; The Grunt 0700 November 9, Lincoln Memorial.
COT: Find somebody with whom you disagree, or someone who doesn’t like you, and make friends. That is how the world starts to improve.

Tags: thepatriot, Elvis, Hops, Lazlo, Shake ‘n’ Bake, Couch Potato, 2 percent, Anchorman, Andrew Soles, Smokey, Early Bird, Jenner, Ice Tea, Boardwalk, Big Short, Wedding Singer, Prestige