Backblasts

Date: 2026-10-24
AO: The Farm
Q: Infinity ,
PAX: Infinity, Trilogy
FNGs: None
COUNT: 2
Warmup: IWs, MPs, and WMHs.
The Thang: Rucked around, stopping along the way for some:
– Pull-ups
– Copperhead Squats
– Derkins
– Bear crawls
– Shoulder press
– Flutter kicks
– Chest press
COT: Respect and take care of your parents as they age and near their COT.

Date: 2026-10-23
AO: The Farm
Q: Trilogy ,
PAX: Trilogy, Squatter, Infinity, Firehead
FNGs: None
COUNT: 4
WARMUP:
SSH
Imperial Walkers
Don Quixotes
Beet Pickers
Willy Mays Hayes
Arm Circles
Hillbillies
Mosey around the fields
THE THANG:
at center of field
SSH
Merkins
Squats w/ calf raises
Mountain Climbers

Sprint / Skip to far side, Mosey back to bleachers

Dips
Bench Crunches
Derkins / irkins
Grady Corn
Michael Phelps

Bear Crawl to center of field

Dirty Dog
Shoulder Taps
Bird Dog
High Plank to Low Plank

Sprint to far side, Mosey back to center

repeat
MARY:
Rosalitas
Side Crunches
LBCs
ANNOUNCEMENTS:
COT:
We are fortunate for the safety of where we live.

Date: 2026-10-20
AO: Watkin Warriors
Q: FIFA (F3 The Capital) ,
PAX: FIFA (F3 The Capital)
FNGs: None
COUNT: 2
WARMUP:
SSH
WM
IW

THE THANG:
F3 deck of cards

MARY:
Baked in

ANNOUNCEMENTS:
Grunt

COT:
Sometimes being the bigger person and initiating the conversation that needs to happen is the hardest thing in the world. But if you don’t, you’re building resentment and furthering the divide. Be the bigger the person.

Date: 2026-10-23
AO: The Aerie
Q: Lonestar ,
PAX: Lonestar, Trifecta
FNGs: None
COUNT: 2
WARMUP:
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
5-10-20. Burpees-merkins-squats
Mosey to all fields and complete – 5 total
MARY:

ANNOUNCEMENTS:
COT:

Date: 2026-10-23
AO: Terrapin Station
Q: V8 ,
PAX: Goldfish, Sloop, East Wing, Enron, Ripcord, Deliverance, V8 FNGs:
COUNT: 7

WARMUP: SSH, Imperial Walkers, Hillbillys, Arm Circles, Don Quixotes, Willie Mays Hays, Downward Dog, World’s Greatest, Mountain Climbers THE THANG: pyramid workout interspersed with active recovery mosey 4 ROUNDS
– 40 coupon squats
– 30 bent-over rows
– 20 merkins
– 20 lunges
– 5 burpees
– 5 pull-ups
Reverse order for rounds 3 and 4
MARY: Big boy sit-ups, LBCs, Flutter Kicks, Freddie Mercurys, plank hold ANNOUNCEMENTS:
Sign up for thegrunt on 11/07!
Columbia Church 5k on 11/08
COT: be adaptable when navigating new routines, schedules, etc – change is the only constant in life