Backblasts

Date: 2025-11-06
AO: olympus
Q: Atlas
PAX: Atlas, Battleship, Rambler, PBX (F3 Carpex), Drano (F3 Crossroads- Statesville NC), Fester, NOAA, Ashe, Part-Time, Baywatch, Gadget, Toolbox, Doodles, Hightower, Peanuts, FNG (Walker) FNGs: 1 FNG (Walker)
COUNT: 16
WARMUP:
Stretch tights and hamstrings.
Seal clap and other arm movements
SSH; Willy may say; Copper head squats

The THANG:
Part I: Triple bear 10
jump forward 10 yards
Burpees 10
Crawl bear to the goal line

1) Triple bear 20
jump forward 20 yards
Burpees 20
Crawl bear to the goal line

2) Triple bear 30
jump forward 30 yards
Burpees 30
Brea crawls to the goal line

Part II: Relay
Station 1: Reverse Burpee 3
bear crawl
Station 2: Monkey hoppers
bear crawl
Station 3: Perfect merkin (hand release + shoulder tap)
bear crawl
Station 4: LBCs
Sprint back to the goal line
ANNOUNCEMENT & PRAYERS:
Coat drive by 11/07
The Grunt 11/08 Carpool is available. Rucking starts around 5:15am.
Book club 12/04 with Steven Gladis, author of Taming Toxic Leaders: How to work with Difficult people

COT:
The end of the Year can be daunting.
Between holiday plans, Travel, gifts, and donations,
When you look back on the past year, what are you proud of?
What were your goals? What did work? What didn’t work?
The methods are as important as the goal.
Your obsession with the destination (goals) should not lead to neglecting the direction (journey). What have you learned? What incremental progress did you make?

Tags: olympus, Atlas, Battleship, Rambler, PBX (F3 Carpex), Drano (F3 Crossroads- Statesville NC), Fester, NOAA, Ashe, Part-Time, Baywatch, Gadget, Toolbox, Doodles, Hightower, Peanuts, FNG (Walker)

Date: 2025-11-06
AO: thefurnace
Q: Rim Fire
PAX: Anchorman, Gherkin, Summit
FNGs: None
COUNT: 4
WARMUP: SSH, IW, HB, MP, LBAC, CT, WMH, DD, RS, WGS, CC
THE THANG: 6 exercises x 3 sets Tabata style (40s on 20s off)

Burpees
Bobby Hurleys
Mountain climbers
Merkins
Smurf jacks
Plank jacks

MARY: plank hold until each PAX falls out. Each PAX does 3 burpees when they fall out and the others rest.

ANNOUNCEMENTS: Grunt on Saturday.
COT: YHC has started a study of Isaiah thanks to some friends. The Old Testament can be tough because it feels like there is a lot of judgment, but it points to Christ in all things. We are like the Judeans and Israelites because we stray easily, and God continues to give us his mercy.

Tags: thefurnace, Anchorman, Gherkin, Summit

Date: 2025-11-06
AO: ruck-dynasty
Q: Fish Fry
PAX: Attache’, Shake ‘n’ Bake, Kodiak, Flux, Disco
FNGs: None
COUNT: 6
WARMUP:
THE THANG: Ruck through Yorktown neighborhoods
MARY:
ANNOUNCEMENTS:
COT: Remembering Clarendon before it turned into brown flip flop territory

Tags: ruck-dynasty, Attache’, Shake ‘n’ Bake, Kodiak, Flux, Disco

Date: 2025-10-30
AO: thefurnace
Q: Anchorman
PAX: Rim Fire
FNGs: None
COUNT: 2
Warm-Up
– Side-Straddle Hops (IC)
– Imperial Walkers (IC)
– Cherry Twists
– Willie Mays Hayes
– Downward Dog → World’s Greatest Stretch → Cobra Kai

The Thang
Progressive 200-yard moseys through the neighborhood — estimated 1.5 miles total. Each mosey segment included a rotating mix of:
– Burpees
– Squats
– Merkins

Mary
– N/A too wet and overshot the return route.

COT / Devotional – Be Transformed
YHC shared from Romans 12:2 —
““Do not be conformed to the pattern of this world, but be transformed by the renewing of your mind.””Encouraged the PAX to seek God first, allowing Him to shape our thoughts, actions, and purpose. Transformation begins not with striving, but with surrender — letting God renew us daily.

Tags: thefurnace, Rim Fire

Date: 2025-11-04
AO: atlantis
Q: Anchorman
PAX: Hammer, Deflator, Infinity, Quip, Teenager, Palmetto, SAAS, True North, Gutterball, Clerk, Lucky FNGs: 1 Lucky
COUNT: 12
Warm-Up
– Side-Straddle Hops (IC)
– Imperial Walkers (IC)
– Cherry Pickers / Cherry Twists
– Willie Mays Hayes
– Downward Dog → World’s Greatest Stretch → Cobra Kai

The Thang
A series of progressive moseys around Navy Yard — roughly 200 yards per leg, for an estimated total of 1.5 miles. Each mosey segment paired with a body-weight grinder rotation: – Burpees
– Squats
– Merkins
Two full sets of stadium stairs at Nationals Park thrown in for good measure.

Mary
– Freddie Mercurys
– Big Boy Sit-Ups
– Toy Soldiers

ANNOUNCEMENTS: The Grunt on Saturday Nov. 8

COT: YHC spoke about perseverance — getting through tough times and continuing to show up. Encouraged the PAX to lean in no matter what situation they’re in; growth happens when you stay in the fight.

Tags: atlantis, Hammer, Deflator, Infinity, Quip, Teenager, Palmetto, SAAS, True North, Gutterball, Clerk, Lucky