Date: 2026-10-27
AO: Atlantis
Q: Forceps ,
PAX: Forceps, Teenager, Mom’s Spaghetti, Hammer, Dairy Free, Infinity FNGs: None
COUNT: 6
WARMUP: Good mornings, WMH, Veg Root Extractors, Hillbillies, Emperial Walkers, Arm Circles, Michael Phelps, shoulder stretch THE THANG: Mosey to rocks
3 sets of 10 in cadence:
Curls, Tris, Rutrows, Bus Drivers, WonderBras, Groud Pounders Nipplers, Bent over flys, downhill skiers, Goofballs
Bench Press and Skull Crushers, Rockies, American rock Hammers, Mosey to benches for StepUps and Dips. Mosey to picnic area for round robin Ab exercises
Mary: circle up for Downward Dog, calf stretches, Pigeon Pose and Worlds Greatest Stretch.
ANNOUNCEMENTS: The Grunt Nov 7th meet at Lincoln Memorial, F3 Capital Football Nov 21st, Excellerate F3 fundraiser.
COT: A young adult’s Failure to Launch requires often requires more partnership and less parenting. I’m learning how to walk along side my son to encourage him to take responsibility for himself through parental therapy through a Life Coach and resources like SPACE principles to change my approach and we are starting to see results but it’s a lot of thoughtful work crafting conversations and suppressing the urge to give direction.
Watkin Warriors
Date: 2026-10-27
AO: Watkin Warriors
Q: Cookies ,
PAX: Cookies, FIFA (F3 The Capital), Stall Guy
FNGs: None
COUNT: 3
Warm-a-Rama
– 3-lap mosey
– 20 Side Straddle Hops — IC
– 15 Imperial Walkers — IC
– 15 Windmills — IC
– 15 Squats
– 15 Merkins
– 15 Michael Phelps — IC
The Thang — Modified Marine Corps Combat Fitness Test
Three events completed twice. Track your times and repetitions during Round 1, then attempt to beat them in Round 2. 1. Movement to Contact (MTC)
– Run 6 laps (approximately 880 yards / ½ mile).
– Target completion time: 3:30 or less.
– Record your time.
2. Ammunition Lift (AL)
– 2 minutes of maximum overhead dumbbell presses.
– Use approximately 30–35 lb, adjusted to ability.
– Count total repetitions.
– No dumbbell? Substitute Carolina Dry Docks.
3. Maneuver Under Fire (Modified)
– Sprint 1 lap (147 yards).
– 10 burpees.
– Carry a dumbbell for 1 lap.
– 10 merkins.
Recovery: 2-minute break.
Round 2: Repeat all three events in the same order. Attempt to improve your first-round times and repetition counts. Mary
– Maximum-repetition pull-ups on the rig.
– Ring of Fire ×2.
Announcements
– The Grunt coming up on Veterans Day (November 11). Sign-up sheet available in Slack. COT
Reflected on nearly ten years since leaving the Marine Corps and how it remains both the best and worst job I’ve ever had. Shared some family history about my father’s attempted enlistment and reflected on the anniversary of the 1983 Beirut barracks bombing, the recent Marine Corps Marathon, and how those events brought back memories of my own service. Grateful for the experience and the impact it has had on my life.
The Tibetan Generals
Date: 2026-10-27
AO: The General
Q: Trademark ,
PAX: Trademark, Flux, Hops, Moderator, Gherkin, SAAS, citrus, Robo FNGs: None
COUNT: 8
WARMUP: SSH, FSH, Jog, Skip, Hop, Open the Gate, Close the Gate, Mercins, Mountain Climbers, Stretches, etc. THE THANG:
Round 1:
20x OH Press
20x Swings
20x Coupon Squats
20x Mercins
Round 2:
Again
Round 3:
Minutes 1 and 4: Step Ups
Minutes 2, and 5: Dips
Minutes 3, and 6: Flutter Kicks
MARY: Toy Soldier, LBC, Windmills
ANNOUNCEMENTS:
1- THE Grunt
2- Old Rag
3- Iron Sharpens Iron
4- Flag Football East vs West
5- I don’t know who these guys are in the photo but man are they ripped.
COT: Gunga galunga. Gunga, gunga-lagunga.
The Bathroom Habits of Kevin Laden
Date: 2026-10-27
AO: Delphi
Q: Pop Fly ,
PAX: Pop Fly, OnlyFans, Rocket, Dunder, Toolbox, Drano, Ashe, Atlas, Obadiah, Monte Karlo FNGs:
COUNT: 10
WARMUP: The Motivator
THE THANG:
4 Sets / 8 rounds each. 45 seconds on / 15 seconds off
1) 1.5 Coupon Squats
2) Merkins
3) Coupon Lunges
4) Cross-Over Merkins
5) Cactus Squats
6) Carolina Dry Docks
7) Burpees
8) Coupon Calf Raises
MARY: The Motivator
ANNOUNCEMENTS:
– Old Rag Hike – 31 Oct
– The Grunt – 7 Nov
– manly-book-challenge – READ, don’t listen (like Nano) the book “Musk” – 19 Nov COT: Be well, do good work, and stay in touch
Birth Happiness Curve Beatdown
Date: 2026-10-23
AO: Sparta
Q: Nano ,
PAX: Doodles, Hoolihan, OnlyFans, Nano, Dunder, Toolbox, NOAA, Drano, Bean Counter, Battleship, Monk FNGs: None
COUNT: 11
WARM UP
SSH, Imperial Walkers, Good Mornings, Arm Circles, Mosey
THE THANG
4 AMRAP Rounds | 30-sec rest after each
1. Childhood — Life Is Easy
25 yd run → 22 SSH → 25 yd back → 22 coupon Squats → Repeat
2. Adulthood — Responsibilities
47 yd run → 20 Merkins → 47 yd run → 20 Curls → 20 OHP → Repeat 3. Midlife Crisis — Rock Bottom
74 yd hard run → 7 Burpees → 74 yd hard run → 7 Coupon Goblet Squats → 7 Coupon Rows left→ 7 Coupon Rows right→ Repeat 4. The Comeback — Life Gets Better
100 yd run → 10 Jump Squats → 10 LBCs → Repeat
FINAL CHALLENGE — 47 & STILL KICKING
7 Burpees → 10 Merkins → 10 Squats → 10 Lunges → 10 LBCs → 200 yd run → Repeat COT:
