Category: Uncategorized

Date: 2026-10-18
AO: Mother Ruckers
Q: East Wing ,
PAX: Kodak, East Wing, Shake ‘n’ Bake, SAAS
FNGs:
COUNT: 4
THE THANG: 3.82mi loop – Minor’s Hill
MARY: 30 OH pack press
COT: AI vs SI

Date: 2026-10-16
AO: The Aerie
Q: Rocketman ,
PAX: Lonestar, Trifecta, Brian Valletta, Rocketman
FNGs: None
COUNT: 4
WARMUP:

SSH
Imperial Walkers
Windmills
Worlds Greatest Stretch
etc

THE THANG:

Courtesy of #TheBurn

In any order, broken up anyway you want. 25:00 timer.

50 Sandbag Squat Cleans
50 Sandbag Walking Lunges
50 HR Merkins
50 Swings
50 Big Bois
50 Sandbag Ground to Overhead

The pax broke it up into 4 rounds, 10 each until the last round of 20 each. What a burn!

MARY:

Stretch it till ya feel better.

ANNOUNCEMENTS:

* Oct 30/31 Old Rag sunrise hike event
* Nov 7th: The Grunt in DC

COT:

Take some time during this busy season to step back and re-evaluate. Ruts are only helpful when they’re taking you the way you want to go!

Date: 2026-10-17
AO: The Sandlot
Q: MixTape ,
PAX: Hops, MixTape, The Tulip, Ziggy Stardust, Mogul, Picasso FNGs: None
COUNT: 6
WARMUP: All IC: SSH, SSH, IW, SSH, IW, HB

THE THANG: THE INCREMENTAL MIX (Exercise #=Rep Count; Add 1 movement (all IC except 9 by rep) post lap & plank hold for 6) : 1 Blockie
2 Turkish Get-Ups
3 Goblet Squats
4 Alternating Forward Lunges
5 2-Arm Rows
6 Windshield Wipers
7 Superman Raises
8 Alternating Birddogs
9 Plank Jax

COOLDOWN: March, Inner/outer Hip Rotation, Fwd/Reverse Arm Circles, Left/Right Cross-Arm Hold, Downward Dog, Left/Right Deep Lunge/WGS, Child’s Pose

ANNOUNCEMENTS: The Grunt. Check channels on slack.

COT: What is your “compass” in life–the directional grid through which you choose and prioritize? Is it worth living for? Is it worth dying for? MixTape shared the challenge given to him in Memphis to make the response: Jesus.

Use the ‘New Backblast’ button to create a new backblast

Date: 2026-10-17
AO: Capital Montessori Kettlebell Club.
Q: Play-Doh , Moderator
PAX: Legacy, Moderator, Roulette, Play-Doh
FNGs: None
COUNT: 4

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

Date: 2026-10-17
AO: Olympus
Q: Doodles , Norm, Flea, Walk-on, El Camino
PAX: El Camino, Doodles, Norm, Walk-on, Flea
FNGs: None
COUNT: 5
Workout Spontaneity

Warm up:
Doodles and flea arrived in the parking lot. They stared at each other with a grim look on their face. No Popfly they said to each other. What do we do? They asked each other. doodle said we must move forward. flea smiled and agreed. A few minutes later walk-on showed. It was now 7 AM. Let’s start doodle, said. doodle had an active warm-up routine which included SSH, cherry twist, Willie maze, and a few other things that they did in the parking lot.

The Thang
What’s next? they said to each other. A few minutes later Norm showed and they all decided to do a lap around the school. They arrived at the stumps in the back of the school. Each pax gave an exercise. Some them were remembered were step ups, Merkens, derkins, cactus squats,. Then they mosey to the front of the school at the front entrance undercover. They did some other exercises. Each pax gave one. Out of nowhere, appeared the chosen one – El Camino – we were all comforted. Then Norm had a great idea to do it all in reverse so they ran back around the school to the stumps again. Then each pax gave an exercise in reverse.

Then they ran back to the parking lot. And retrieved a few frisbees. It was now 730. what to do? we only have five and it’s an odd number. We asked. doodle said let’s do some drills so we did some frisbee drills for the next 30 minutes, those included passing catches, a three man weaving drill, some long passes some short passes. all improved. all got better. It was a success. We had so much fun we didn’t want to stop but 756 arrived and doodle said let’s circle up.

Announcements
The grunt on Nov 7th

COT
Doodle asked, does anybody have a COT to offer? Walk on spoke up. “I have something. He offered a COT about his grandfather who died at the age of 101. he was in World War II and he came home to Vermont and then became a lumberjack, and then a plumber, then he built furniture. Everything he did, he did it to the best of his ability. The furniture he built was so well built, even walk on could stand on it. When he sharpened a knife a few years later, walk on picked it up and cut himself and asked why is this knife so sharp? His sister said because your grandfather sharpened it. The point being that anything he did, he did it to the best of his ability and completed the task so that everything was right. The point of the story is if you do something, do it right and do it to your best.

Then the pax prayed for Hightower‘s best friend who passed this past week and El Camino‘s family.

Then they went to Peet’s for coffee.

The End.