Backblasts

Date: 2025-11-07
AO: sparta
Q: Peanuts
PAX: NOAA, Battleship, Pop Fly, Obadiah, Hoolihan, Atlas, Dunder, Decibel FNGs: None
COUNT: 9
WARMUP: SSH; WMH; HSS; DD; WGS; CK; CP
THE THANG: got on the line and moved 10 yards with block (mode of transport varied) every 10 yds did an exercise picked by one of the pax and each pax would call 5 -10 reps. Reduced total reps by 1x pax each time. Got to other endzone, Ricky Bobbied a lap and made our way back MARY: she took a nap
ANNOUNCEMENTS: see the channel
COT: be constructive not destructive

Tags: sparta, NOAA, Battleship, Pop Fly, Obadiah, Hoolihan, Atlas, Dunder, Decibel

Date: 2025-11-08
AO: thegrunt
Q: citrus , Hammer, CableGuy, Gherkin, Cannoli, Infinity, FIFA (F3 The Capital), Anchorman, Legacy
PAX: Ice Tea, Prestige, SeaCow, Monk, Peanuts, Hoolihan, Popeyes, Popeye, Hightower, Groundhog, Summit, Obadiah, Flea, Flux, Bone, 3 mile, Gutterball, 2 percent, The Tulip, SAAS, F3 Scabby, Winston, Chubbs, Atlas, Hubble, Grease Monkey, Hard Knox, My Space, Lazlo, Watchdog, Norm, Shake ‘n’ Bake, Rocket, Big Short, Firehead, Tariff, Moonshine, Bluto, Doodles, Flipper, Orange Chicken, Moonman, Spike, Curfew FNGs: 2 Spike, Curfew
COUNT: 53
53 PAX came out to the GRUNT, F3 The Capital’s annual CSAUP to honor veterans through fellowship exercises by every memorial on the Mall to commemorate those who have served. (Legacy)

WARMUP: SSH, WMH, cherry pickers, IW, hillbillies, Michael Phelps, downdog, runner’s stretch, world’s greatest stretch

THE THANG:

Vietnam Memorial (FIFA)
5 sets of:
– 8 thruster plank jacks SC OMQ
– 8 imperial walker squats IC
– 8 carolina dry docks SC OMQ
– 8 standing lunges SC OMQ
– 8 merkins SC OMQ
– 6 big boy sit ups SC OMQ

Washington Memorial (Cable Guy)
– 5 burpees
– 10 Alternating Shoulder Taps / 10 Mountain Climbers IC x 5 rounds – 10 burpees
– 10 Copperhead Squats / 10 Bonnie Blairs IC x 5 rounds
– 10 burpees

WWII Memorial (Hammer)
In groups of 5, each gets an index card with the name of a WWII operation:
– Timer runs to a state beginning with the letter from the name, then bear crawl back
– Remaining PAX cycle through 19 burpees and 41, 42, 43, 44, or 45 reps of an exercise

Mexico-US WWII Memorial (Cannoli)
Plank variations

Korean Memorial (Infinity)
Caterpillar Sit-up Race: Divide the PAX up into two groups (odd and even b-days) and mark out a 30m distance. Have them each do interlocking sit-ups, except the PAX on one end stops after one sit-up and bear crawls to the far end of the line to join the interlocking sit-ups at that end. Continue doing this with another PAX crawling down the line each rep until both teams finish.

Lincoln Memorial (Gherkin)
3 levels of steps closest to the reflecting pool to perform suicides on. Ie, run stairs to first landing and return to the bottom, 2nd landing, and back to the bottom, etc. ladder up to 3rd landing and back down to the 1st landing.
Exercises will be performed everytime a pax returns to the bottom of the steps to get to 87 (“four score and seven”) total reps: – 6x Navy Seal Burpees
– 6x War Hammers (combo WWII and American hammmer)
– 6x No Surrenders (only 3x in the last round)

COT: Remember those who have served as those who raised their hand when the nation needed them. (Anchorman)

Thank you to all who have served!

Tags: thegrunt, Ice Tea, Prestige, SeaCow, Monk, Peanuts, Hoolihan, Popeyes, Popeye, Hightower, Groundhog, Summit, Obadiah, Flea, Flux, Bone, 3 mile, Gutterball, 2 percent, The Tulip, SAAS, F3 Scabby, Winston, Chubbs, Atlas, Hubble, Grease Monkey, Hard Knox, My Space, Lazlo, Watchdog, Norm, Shake ‘n’ Bake, Rocket, Big Short, Firehead, Tariff, Moonshine, Bluto, Doodles, Flipper, Orange Chicken, Moonman, Spike, Curfew

Date: 2025-11-07
AO: atlantis
Q: Hammer
PAX: Hubble, Palmetto, Hound Dog, Teenager, Bougie
FNGs: None
COUNT: 6
WARMUP: Motivator (Pyramid from 10), Arm Circles, RVE, Down Dog, WGS, I/Y/T THE THANG: Mosey to Garfield Park
[10 Durkins, 20 Bonnie Blairs] *2
[Pullups/Rows, 10 Burpees] *2
Mosey back to AO
MARY: [Nolan Ryan, Heels to Heaven ] *2
Hollow Body Holds, Superman Hold

ANNOUNCEMENTS: GRUNT – come out tomorrow. Be there or be square. 7am at the Lincoln.

COT: Use your touchpoints to keep you grounded in tough times.

Tags: atlantis, Hubble, Palmetto, Hound Dog, Teenager, Bougie

Date: 2025-11-07
AO: thepatriot
Q: Ice Tea , Smokey
PAX: My Space, Bob the Builder, Big Short, Fiddler, Booking, Lazlo, Shake ‘n’ Bake, DoorDash, Rim Fire, Maguire, Hops, Boardwalk FNGs: None
COUNT: 14
WARMUP: SSH, Imperial Walkers, Hillbillies, IBACs, Michael Phelps, Potato Pickers, WMHs, DD, Cobra Kai, Childs Pose

THE THANG: Wheel of Justice
Corner 1- Goblet Squats
Corner 2- Tricep Ext
Corner 3-Derkins
Corner 4- Thrusters

Split into 4 groups. Beginning in the middle, perform 5 burpees. Rifle carry to your group’s corner. Perform 20 reps of the exercise shown in your corner. Carry coupon back to center for 5 more burpees. Then, in a clockwise manner, rifle carry to the next corner and repeat the process.
After corner 4 is complete, perform 5 burpees in the center and take a lap around the track. Then do the circuit all over again, reducing the reps at each corner by 5. Rinse and repeat.

MARY: Hear Ye, Hear Ye. Court is now in session. The Honorable Judge Smokey presiding.

Lazlo, Rim Fire, Bob the Builder and Lucius were all found guilty of various crimes and misdemeanors. Somehow, the rest of us had to pay the fine of multiple merkins.

ANNOUNCEMENTS: The Grunt tomorrow! You can still sign up. You can bring coats for Shake ‘n’ Bake. There’s an EC ruck before The Grunt.

COT: I lost a dear friend and fraternity brother, Adrian, this past September at age 52. Father, husband, friend, scientist and athlete. He was an amazing human. Wicked smart. Always a positive attitude, made friends everywhere he went. Always found the good in people no matter how they treated him. Quick with a laugh and would do anything to help even a stranger. My COT was in his memory. Although Adrian was one of a kind, we could all be a bit more like him.

Tags: thepatriot, My Space, Bob the Builder, Big Short, Fiddler, Booking, Lazlo, Shake ‘n’ Bake, DoorDash, Rim Fire, Maguire, Hops, Boardwalk

Date: 2025-11-07
AO: horizon-ao
Q: Kodiak
PAX: Disco, 3 mile, citrus, Anchorman
FNGs: None
COUNT: 5
WARMUP: ssh, iw, tie fighter, wmh, inch worm merkin, abe pagoda, dd, ud, stretching, fellowship lap THE THANG: 5-station circuit, three times through:
1. Drag a 45lb weight on a rope to midfield and back as the timer, while the PAX cycled through plank rows with 25# dumbells, jump rope, military press and flies Fellowship lap
2. Drag 2 45lb weights on a rope to midfield and back as the time, while the PAX cycled through curls, jump rope, coupon squat and flies Fellowship lap
MARY: Flutter kick, bird dog, freddy mercury, plank jack and box cutter ANNOUNCEMENTS: Grunt tomorrow!
COT: Minute of silence listening to the birds and the dull hum of 66.

Tags: horizon-ao, Disco, 3 mile, citrus, Anchorman