Date: 2026-09-27
AO: Mother Ruckers
Q: Poe ,
PAX: East Wing, Jag, Poe, Sunshine, Kodak
FNGs: None
COUNT: 5
WARMUP: discussed Sunshine’s lateness
THE THANG: loop to Arlington and back by Tuckahoe
MARY: 1 merkin for every 2 runner merkins
ANNOUNCEMENTS:
COT:
Acropolis
Date: 2026-09-28
AO: Acropolis
Q: Atlas ,
PAX: Drano, OnlyFans, Doodles, Dr Suess, Peanuts, Bean Counter, Obadiah, Atlas FNGs: None
COUNT: 8
WARMUP
SSH; Willy’s; Cherry picker; Seal claps; squats; Greatest stretch
THE THANG
Ankle grinder 10
Monkey hoppers 10
Crunchy frog 10
Toy soldier 10
Cobra kyte 10
Broad jump every 10 yards until 30 yards
Bear crawl 10; bear crawl 10; bear crawl 10
Mary: Run a lap
ANNOUNCEMENT & PRAYERS:
Book club challenge 10/8
Road clean-up 10/10
Convergence “The Grunt” 11/14
COT
Control the Controllables: “We can’t control the wind, the temperature, or the concrete under our feet today. We can only control our effort and our attitude. Tomorrow, life will throw unexpected chaos your way. Don’t waste energy fighting the storm—focus entirely on controlling your reaction and your effort.”
Hamilton
Date: 2026-09-28
AO: Hamilton
Q: Sloop ,
PAX: Legacy, Jag, Hobbyhorse, Sloop
FNGs: None
COUNT: 4
WARMUP: usual
THE THANG: 2 rounds of 5 air squats, 5 merkhins, 10 calf raises and 1 lap of soccer field. 4 rounds of 10 coupon squats, 5 pullups. 4 rounds of bent over rows and 200 meters of riffle carry. 3 rounds of 10 shoulder presses and 50 meters bear crawl. MARY: 30 count plank hold
ANNOUNCEMENTS:
COT: “steady as she goes”. We recognize it takes a lot of work in the background to keep things steady in all areas of life.
Atlantis – Fri
Date: 2026-09-25
AO: Atlantis
Q: Forceps ,
PAX: Forceps, Smokee, Hammer
FNGs: None
COUNT: 3
WARMUP: Good mornings, WMH, Hillbillies, Arm Circles, Michael Phelps,
THE THANG: Mosey to benches for StepUps, Dips and Erkins. Mosey to bridge rinse and repeat, mosey to rocks (1 big/2smal). 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 American rock Hammers
MARY: round robin Ab exercises
ANNOUNCEMENTS: The Grunt
COT: Reminder to take mental health breaks during long work days – step away, get some air, change scenery to be mentally sharp and more emotionally controlled.
Terrapin Tabata
Date: 2026-09-28
AO: Terrapin Station
Q: Groundhog ,
PAX: CableGuy, Ripcord, Enron, Landscape, citrus, Groundhog, 2 percent FNGs: None
COUNT: 7
WARMUP: SSH IW HB MP RVE LBAC, DD
THE THANG: Tabata 10 exercises, 1 minute, 15 sec between exercises, 2.5 rounds, 1 min between rounds
1. Coupon Squat
2. Mountain Climber
3. Coupon Swing
4. T-Merkin
5. Bonnie Blair
6. Coupon Row
7. Forward Lunge
8. Shoulder Tap
9. Slide Lunge
10. Coupon Shoulder Press
MARY: Freddie M, Flutter Kick
ANNOUNCEMENTS:
Grunt on Nov 7 to honor Veterans Day check channels
Reminder to finish workouts on time! 45 minutes
COT: Daryl Davis is an American blues musician and activist best known for befriending members of the Ku Klux Klan (KKK) and convincing dozens to renounce white supremacy. He uses his “5 core values everyone wants” to have conversations with people that have very different values and beliefs than he does. I’ve been using them in my life to have conversations with people I don’t agree with – work, politics, social issues, etc.
1. To be loved
2. To be respected
3. To be heard
4. To be treated fairly and truthfully
5. The same for their family
