Category: Uncategorized

DATE: 2022-11-09
AO: Patriot
Q: Lazlo
PAX: Anchor Man, Legacy, bogey, Shake ‘N’ Bake, Grape Ape, CableGuy, Jag, Wallace, XL, Ice Tea FNGs: None
COUNT: 11
WARMUP: moving warmup. SSH, imperial walkers, hillbillies, cherry pickers, michael phelps, Moroccan night clubs, downward dog, at various stops along a mosey route to The Hill. Oh and with a burpee pyramid thrown in for fun.

THE THANG: Four groups, four stops, four exercises at each stop. Station 1, the Hill
Group 1 is timer. Bernie Sanders up the hill and mosey back down.
Groups 2, 3, 4 do merkins, BWS, and LBCs, then rotate until all groups do all exercises.

Station 2: The Arena
Group 1 is timer, three trips up the stairs, broad jumping 3 steps at a time, then 2, then every step.
Groups 2-4 do dips, toe taps, and balls to the wall, and rotate through each exercise.

Station 3: basketball court
Group 1 is timer. Bear crawl the length of the court, and crawl bear back to mid court. Groups 2-4 do wall sits, Carolina Dry Docks, and lunges. Rotate.

Station 4: football field
Group 1: 100yd sprint, 100yd sprint back
Groups 2-4: calf raises, burpees, and WWIs

MARY: flutter kicks, American Hammers

ANNOUNCEMENTS: The Grunt, Bowling

COT: Appreciation for our early leaders who kept us integrated across the region. A lot of people have great friends from all over. Encouraged new PAX to try a new AO every now and then, and for the rest of us to remember to break the routine and go somewhere new.

DATE: 2022-11-09
AO: Horizon-Ao
Q: Fish Fry
PAX: SPINAL TAP, Yardbird, Magoo, Kodiak, Purple Rain, Mr Haand, Fish Fry, 3 mile FNGs: Attache, Kombucha
COUNT: 10
WARMUP: SSH, Imperial Walkers, Michael Phelps, Willie Mays Hayes, Cat/Cow, Head Shoulders Knees and Toes THE THANG:
We did a declining pyramid of sets of the following exercises. The first round was all 8. Second round was 7. Third was 6 and so on until only one set.

5 Never surrenders
10 Merkins (Regular, Diamond, Chuck Norris and Ranger)
15 LBCs/Big Boy, or World War I’s
20 lunges (front, side, or back)
25 Mountain Climbers
30 squats
35 Shoulder Taps
40 superman pull ups

MARY: Synchronized Swimmer, Bennifers

ANNOUNCEMENTS: Veteran’s Day workout is at 7a on Friday. Q signups is now the main way to sing up. See instructions in the bookmark on the Horizon channel or the google sheet. The Grunt on Nov. 12 at 7a at the Lincoln Memorial. Holiday Bowling, see 2nd F channel. COT:
The glory of young men is their strength,
gray hair the splendor of the old.
Pro 20:29

It is good to be in the company of so many HIMs in the glory of their gray hair. And also an inspiration to see men approaching double respect who are still getting after it and still have some of the glory of strength remaining. Gives me something to shoot for.

DATE: 2022-11-08
AO: Atlantis
Q: Boomer
PAX: Infinity, Hammerhead, Chuck Taylor, Bratwurst, True North FNGs: None
COUNT: 6
WARMUP: SSH, Michael Phelps, Beet Pickers, Imperial Walkers

THE THANG: PAX answered election-related trivia questions to determine level of difficulty of exercises-wrong answers meant more pain.

A. Dips: PAX rotated sets of 10 dips while holding starting position, working up to 120 reps total.

B. 3 stations, 10 reps at each station for a total of 30 reps of each exercise, 6 rounds. Sprint between stations if correct, bear crawl between if wrong.

1. Burpees-Bear Crawl
2. Wide Arm Merkins-Bear Crawl
3. Australian Snow Angels-Sprint
4. Bonnie Blairs (set of 7)-Sprint
5. Freddie Mercuries-Bear Crawl
6. Plank Jacks-Bear Crawl

C. BTTW with each PAX doing 1, 2 & 3 reps of shoulder press

D. Diamond Merkin Plank with each PAX reps of 1, 2, 3 etc up to 7 reps of diamond merkins

E. Quick Mosey with Red Light/Green Light, When Red Light called, PAX did 5 V-Ups

MARY: Dealers Choice of 15 reps: Flutter Kicks, Scissor Crunches(?), Butt Bridge (?)

ANNOUNCEMENTS: The Grunt! Saturday 11-12-22 @ 0700 in front of Lincoln Memorial.

COT: I’m thankful for the opportunity to be able to participate in our republic. It’s easy to sometimes be cynical with the state of our politics, but we are blessed with some wonderful freedoms not to be taken for granted. Prayers for our nation, our leaders, and for Infinity’s son Alex as he adjusts at school in Utah.

DATE: 2022-11-08
AO: General
Q: Lazlo
PAX: 2 percent, bogey, citrus, Obadiah, Hard Knox, Moneyball, Disco, XL FNGs: None
COUNT: 9
WARMUP: SSH, imperial walkers, hillibillies, cherry pickers, michael phelps, downward dog, unpleasantly interrupted by a burpee ladder

THE THANG: 4-8-19-39
Four rounds of:
1 lap
8 burpees
19 merkins
39 BWS

Then on to the bleachers for alternating bleacher sections of raccoon crawl and 10 to taps IC, the length of the bleachers.

Then to the field, and to return, the PAX bear crawled from goal line to the opposite goal line. I think it was 100 yds.

Finally, 5 laps around the step-up stairs. After each lap, 1 burpee, 5 Bonnie Blairs the hard way, then 2 and 4, then 3 and 3 and so on.

MARY: flutter kicks, WWIs, toy soldiers, dirty dogs, mule kicks

ANNOUNCEMENTS: The Grunt, Veterans Day fund raiser

COT: Shout out to Romeo Suson, father of Hightower who recently passed away. Thanks to the PAX that found this workout that Hightower led recently in honor of Romeo on his birthday, 4-8-1939. We read a few words about the story of him and his wife coming to the US with almost nothing, and managing to bring the rest of the family and raising some pretty great kids. Hope we can all take some inspiration from their perseverence and commitment to family.

DATE: 2022-11-08
AO: Freestate
Q: Horshack
PAX: Deagle, Dungeon Master (Amon), Winston, ShowMe, Butter
FNGs: D&D, Lefty, Brono,
COUNT: 9
WARMUP:
* SSH x 25 IC
* IW x 15 IC
* Hillbillies x 15 IC
* Windmills x 15 IC
* Walk Out Cobra Kais x 5 IC
* El Capitan x 15 each direction
* Michael Phelps x 15 IC
* Cherry Pickers x 15 IC

THE THANG: Ring of Fire
Two Rounds of 3 exercises with everyone taking a turn doing a bear crawl around the ring of fire: Round 1:
* Chest Press
* Squat
* Flutters
Round 2:
* Curl
* Bonnie Blairs
* Scissors

MARY:
Stretch-o-rama

ANNOUNCEMENTS:
* The Grunt – start at 0700, end by 0900. Posted the plan on What’s App * Thirsty F3rd Thursday next week 17 NOV at Irish Inn at Glen Echo 6:30p

COT: Dads can be funny, especially if they try too hard and have a good resource such as the book “Dad Jokes: The Good, The Bad, and The Ugly”. Selected several jokes that mostly provoked groans and mumble chatter.