Category: Uncategorized

Date: 2025-10-15
AO: ignite
Q: Gherkin
PAX: Legacy, Popeyes, Kodak, Enron
FNGs: None
COUNT: 5
WARM UP
Side straddle hop, Imperial Walkers
Arm Circles, Michael Phelps
Cherry Pickers, WGS, Down Dog Cobra Kai

THE THANG
45 Seconds of exercise,
15 seconds of rest
1 Merkins
2 Squats
3 Hand Release Merkins
4 Lunges – left leg
5 Staggered Merkins
6 Lunges – right leg
7 No Cheat Merkin
8 Mucho Leggo
9 Merkin & Rotation
10 Squat Jumps
11 Burpees

11s with Squat Jumps and V-Ups and running about 30 yards in between

12 Hand Release Merkins
13 Side Plank – Right
14 Staggered Merkins
15 Side Plank – Left
16 No Cheat Merkins
17 Low plank
18 Derkins
19 World War IIs
20 Merkins
21 Toy Soldiers
22 Burpees

MARY
Flutter Kicks, American Hammer,
LBCs

ANNOUNCEMENTS
– The Grunt on Saturday 11/8
– F3 Accelerate campaign at Port City Brewery on Thur. Oct 23 – F3 Burning Man ie Old Rag is coming up this weekend
–

COT
It’s a natural desire for most of us to want to be liked. While there is nothing wrong with being liked, that desire can lead to staying silent instead of speaking up for yourself or for others.

Winston Churchill –
“You have enemies? Good. That means you’ve stood up for something, sometime in your life.”

Martin Luther King Jr. –
“Our lives begin to end the day we become silent about things that matter.”

Mahatma Gandhi –
“Silence becomes cowardice when occasion demands speaking out in the truth and acting accordingly.”

Tags: ignite, Legacy, Popeyes, Kodak, Enron

Date: 2025-10-15
AO: compound
Q: Monk
PAX: Yardbird, Poe, Hightower, Doodles
FNGs: None
COUNT: 5
…. Or maybe not

Warmup
In parking lot
windmills, down, dog, world’s greatest stretch, imperial, walkers, hillbillies,

Thang

Mosey to Mosaic
Route 66: ascending Burpee‘s at each stoplight up to five, then descending

Continue mosey to parking decks
Triple nickel
Start at the bottom of the stair, five reps of a called exercise, run to the top, and complete 5 reps of the called exercise. Run back to the bottom and complete 5 reps of the same exercise. This is known as a Triple Nickel (5/5/5). Werkins, squats, squat, lunges, big boy sit ups.

COT
Take a moment to share the joy of the families in Israel reunited on Monday.
Harvard business school professor Clayton Christensen gave a classic speech, entitled “how you measure your life?“ the gist of it: no matter how busy you are, take time every day to consider the purpose of your life. His example: he uses his knowledge of regression analysis, maybe once a month and his knowledge of his purpose every day.

Tags: compound, Yardbird, Poe, Hightower, Doodles

Date: 2025-10-14
AO: freestate
Q: Deagle
PAX: Cannoli, Pigeon, Horshack, Andrew Churchill, Rebound, Bluto, Brony FNGs: None
COUNT: 8
WARMUP:
– SSH x 20 IC
– Swingbillies X20 IC
– Plank Jacks X20 IC
– Shoulder Taps X20 IC
– 20 Merkins OMQ
– Michael Phelps OYO
– Monkey Humpers x20 IC
– Hairy Rockets x20 IC
– Cherry Pickers x 20 IC
– World’s Greatest Stretch

Mosey to the stairs of insanity.

THE THANG:
– 2 rounds of the following
– Pacers: 5 burpees and a loop around the stairs
– Upper level: LBCs/Plank
– Middle level: Dips/Lounges
– Lower level: Squats/Rocky Balboa
– Suicide in the parking lot with 5/10/15/20 merkins

MARY:
– Reverse Crunches x 20 IC
– Leg Lift Rosalitas x 20 IC
– Little Mermaid x20 IC
– Dying Cockroach x 20 IC
– Outlaws x 10 each side IC
– X Factor x20 IC + 20 flutters IC

Mosey on our way back to the blacktop

ANNOUNCEMENTS:
Keep accelerating! F3 ACCELERATE CAMPAIGN

COT:
Celebrating the 20 hostages, who came back home yesterday, after 2+ years in captivity.

Tags: freestate, Cannoli, Pigeon, Horshack, Andrew Churchill, Rebound, Bluto, Brony

Date: 2025-10-14
AO: delphi
Q: Doodles
PAX: Atlas, Rollingstone, Norm, Nano, NOAA, Rocket
FNGs: None
COUNT: 7
WARMUP: same ole thing
THE THANG:
Round 1
Bear crawl 100 yds but at each 10 yds perform the following: 10 burpees
10 spider merkins
10 Mike Tyson’s
10 child pose in cadence
10 Superman’s in cadence
10 inch worm merkins
10 st Bernard’s
10 pickle pointers in cadence
10 kobra Kia’s in cadence
10 burpees

Ricky Bobby a lap to prep for round 2

Round 2
Super Mario 100 yds, every 20 yds
20 merkins
20 spider merkins
20 merkins with alt arm extensions
10 merkin+ WW2 and went to Mary

MARY: squats, Bonnie Blair’s, Apollo onos
ANNOUNCEMENTS: road clean up, grunt on vets day, some
COT: Q shared story of co-worker he is praying for. Like 6:28 – pray for those who persecute you.

Tags: delphi, Atlas, Rollingstone, Norm, Nano, NOAA, Rocket

Date: 2025-10-14
AO: thegeneral
Q: Legacy
PAX: Manhole (ATL), Gherkin, Tariff, Robo, Hard Knox, DoorDash FNGs: None
COUNT: 7
WARMUP: SSH, Imp Walkers, Hill Billies, Willy Mayes Hayes, Michael Phelps, Root Vegetable Extractor, Little Bitty Arm Circles (With Legs Akimbo), Downward Dog OYO

THE THANG:

Short four-pace crawl-bear backwards, come back bear crawl

Lap

Short four-pace crawl-bear backwards, come back bear crawl
5 Burpees / 5 Overhead Press
5 Squats/10 Overhead Press

Lap

Short four-pace crawl-bear backwards, come back bear crawl
5 Burpees / 5 Overhead Press
10 (you cannot trust me) Squats/10 Overhead Press
15 Curl/20 Chest Press
Four-pace crawl-bear backwards, come back bear crawl

Lap

Short four-pace crawl-bear backwards, come back bear crawl (DOUBLE) 5 Burpees / 5 Overhead Press
10 (you cannot trust me) Squats/10 Overhead Press
15 Curl/20 Chest Press
Four-pace crawl-bear backwards, come back bear crawl

Lap

Short four-pace crawl-bear backwards, come back bear crawl (DOUBLE) 5 Burpees / 5 Overhead Press
10 Squats/10 Overhead Press
15 Curl/20 Chest Press
20 Reverse Lunges
Four-pace crawl-bear backwards, come back bear crawl

Lap

Short four-pace crawl-bear backwards, come back bear crawl (DOUBLE) 5 Burpees / 5 Overhead Press
10 Squats/10 Overhead Press
15 Curl/20 Chest Press
20 Reverse Lunges
30 LBCs
Four-pace crawl-bear backwards, come back bear crawl

Lap

MARY: Mary: 20 WWIIs, 20 Toy Soldiers, 20 Fredy Mercuries, 20 Flutters
ANNOUNCEMENTS: National Fundraising Month, Old Rag, Sign Up for the Grunt, Bible Study tonight at Anchorman’s

COT: I will need new material at this point, but one more time discussing coming back from injury. I have actually ended up talking to a lot of guys about injuries–they happen. Let’s think on what we can do to keep from losing guys to injury.

Tags: thegeneral, Manhole (ATL), Gherkin, Tariff, Robo, Hard Knox, DoorDash