Backblasts

Date: 2026-10-26
AO: Terrapin Station
Q: Enron ,
PAX: V8, Enron, Groundhog, Landscape, Ripcord, citrus, 2 percent FNGs: None
COUNT: 7
WARMUP: run warmup, iw, hillbilly, arm circles, windmill, RVE, wmh, down doggies THE THANG:
Burpee escalator with short bear crawl to hand release merkins and air squats 1-10

Tuckabloc deadlift, farmers carry to OH press 8x

Wall sit, timer does 3-5 (or 35) pull-ups. Switch wall sit to handstand or balls to wall. 10 rnds.

MARY: easy jog with 4 stops for ab exercises

ANNOUNCEMENTS: GRUNT. SIGN THE HECK UP.
Do the hike on Friday. It will be fun.

COT: give sincere feedback, not just praise.

Date: 2026-10-25
AO: TG10
Q: East Wing ,
PAX: Hobbyhorse, Gherkin, Rim Fire, East Wing
FNGs:
COUNT: 4
Congrats Gherkin for being the crunchiest frog!

Date: 2026-10-24
AO: Capital Montessori Kettlebell Club.
Q: Legacy ,
PAX: Flux, Moderator, Legacy, Play-Doh, Craigs List, Roulette FNGs: None
COUNT: 6
WARMUP: imperial Walker Hellbilly side, straddle hop, ref, vegetable extractor without a bounce help get the kettle bells out of Play Dohs car THE THANG:

Kettlebell Swings EMOM x 14 sets
*Heavy: 2–6 reps
*Standard: 8–10 reps

Loaded Carries

Single-Arm Reverse Ladder Complexes x 4 (Left, Right)
*Rung 3: 3 Rows ➔ 1 Clean ➔ 3 Squats ➔ 3 Presses (1s pause) ➔ 3 Squats *Rung 2: 2 Rows ➔ 1 Clean ➔ 2 Squats ➔ 2 Presses (1s pause) ➔ 2 Squats *Rung 1: 1 Row ➔ 1 Clean ➔ 1 Squat ➔ 1 Press (1s pause) ➔ 1 Squat *Rest: 15–30s between rungs | 45–60s between ladders

Cool-Down: Hollow Body, Superman

MARY: nah
ANNOUNCEMENTS: Q is open next week! The Grunt.

COT: Accelerate? if all you have time for us to come out for workouts, we get it. But when you get time, we need you pushing yourself and pushing guys to get us to the next level. In fact, thedriveway and capital-montessori-kettlebell-club are great examples of F3 acceleration!

Date: 2026-10-25
AO: Social Distance
Q: Popeyes ,
PAX: Bone, Moderator, Bean Counter, Big Short, Popeyes
FNGs:
COUNT: 5

WARMUP: provided encouragement to HT as a solo rucker
THE THANG: 6.6 miles at around 8 min/mile
MARY: 44 merkins
ANNOUNCEMENTS: taxes will never go down
COT: pay your taxes

Date: 2026-10-24
AO: The Sandlot
Q: Summit ,
PAX: Tariff, Rim Fire, The Tulip, Landscape, MixTape, Forceps, Summit, Jag, Gherkin, Attache’ FNGs: None
COUNT: 10
WARMUP: All IC: SSH, IW, HB, MP, WMH, CP, DD, WGS, CK

THE THANG:
PAX lined up at end of field….4 tabata sets (20 secs work, 10 secs rest)…..2 at ends of field and 2 at midfield. PAX traveled to locations alternating block n’ bears and murder bunnies.
– Tabata Sets: Blockees, Thrusters, Toe Taps, Curls, Coupon Plank Jacks, Mountain Climbers, Dips, Merkins (or Durkins or Urkins..PAX choice) – Four Corners of Mary (Ascending 4 Corners) Rifle Carry to Each Corner – Corner 1: 10 American Hammers with coupons
– Corner 2: 10 AH’s + 20 Coupon Flutter Kicks IC
– Corner 3: 10 AH’s + 20 FKs + 30 LBCs IC
– Corner 4: 10 AH’s + 20 FKs + 30 LBCs + 40 Coupon Up and Overs – Bro-Ga: (Pigeon and moment of gratitude)

ANNOUNCEMENTS: Burning Man and Old Rag next weekend and Grunt. Check backpacking and thegrunt channels. Also, iron-sharpens-iron meets on Tuesdays at Gherkin’s house.

COT: Mental Health Awareness…..
YHC got a text from a Jersey F3 brother this week in a group text of close HIM informing that a professional colleague and friend had committed suicide. He shared that he was gutted as also dealing with other things in his life. He expressed appreciation for F3 and having close friends to lean on when the inevitable trials of life occur. We have been staying close to him and recommended seeking professional mental health support.

Message: Stay close to each other, no shame in seeking professional support and keep an eye on EHing others who may benefit from F3.

Thanks for coming out. Appreciate all y’all. :pray: