Category: Uncategorized

DATE: 2021-11-05
AO: Atlantis
Q: Infinity
PAX: Grease Monkey, Rogue, Riot, Bratwurst
FNGs: None
COUNT: 5
WarmUp: SSHs, Imperial Walkers, Beet Pickers, Willie Mays Hayes, LBAC with leg raised, Michael Phelps, Downward Dog, and Mountain Climbers.

The Thang:
Round 1:
10 Merkins,
15 Parallel Squats,
20 Sit-ups, and
⅛ mile run

Round 2:
10 Derkins,
15 Jump Squats,
Jamie (20-20-20 sec V-hold, extensions, V-hold), and
⅛ mile run

Round 3:
My 10 Plyo pushups,
15 Copperhead Squats,
20 V-Ups, and
⅛ mile run

Round 4:
10 Stagger pushups (5 each arm),
60-sec squat hold,
20 American Hammers, and
⅛ mile run

Round 5:
10 Peter Parker pushups (5 each leg),
15 Spider-Man squats,
20m Spider-Man Crawl, and
⅛ mile run

Round 6:
10 CDDs,
15 Squat-Lunges,
1-10 Captain Thors (1:4 ratio of Sit-ups and AHs), and
⅛ mile run

Round 7:
10 HRR Merkins,
20m Hulk Smash (standing long jumps)
15 Superman Holds, and
⅛ mile run

Round 8:
10 Diamond pushups,
15 Diamond Jumps IC
20 Sweat Angels, IC, and
⅛ mile run

Mary: Elbow Plank

CoT:
“Joy multiplies when it is shared among friends, but grief diminishes with every division. That is life.” – R. A. Salvatore

DATE: 2021-11-04
AO: Freestate
Q: Deagle
PAX: Horshack, Winston, CashOnly, ShowMe
FNGs: lefty
COUNT: 6
WARMUP:
SSH, Imperial Walkers, Frankenstein, mosey with karaoke on the sides, High Knees, Shoulder Taps, Swingbillies, Plank Jacks, Side Squats, Carolina Dry Ducks, Cherry Pickers, Ozzy Osbourne Another mosey with ass kickers on the side

THE THANG:
Poker Cards (only faces and Aces), each player picks a card; when finish the exercise, each runs to the center and does 5 burpees * 100 Arm Circles
* 25 Dips IC
* 25 Freddie Mercury IC
* 25 American Hammer IC
* 25 Diamond Merkins IC
* 100 Flutter Kicks
Suicide on the black top + one mosey to recover

MARY:
• Reverse Crunches x 20 IC
• Dying Cockroach x 15 IC
• Little Mermaid x 20 IC
• Travoltas x15 IC
• Heels touches x20 IC
• Scissors x 10 IC + 10 flutters

ANNOUNCEMENTS:
Everyone comes to the grunt this weekend!

COT:

DATE: 2021-11-02
AO: Atlantis
Q: True North
PAX: Infinity, Deflator, Riot, Rogue, Hammerhead, Bratwurst
FNGs: None
COUNT: 7
WARMUP: SSHx26; Don Quixote x26
THE THANG: 1st man (“dealer”) goes forth 26 steps, calls out exercise for all others to do up to that spot. Flip 2 cards and do exercise (heart = mummy jumps, diamonds = merkins (modified per dealer’s choice), spades = donkey kicks, clubs = crunchy frogs). Dealer calls out new dealer and repeat.
ANNOUNCEMENTS: Friday workout. Saturday extra beat-down (see separate announcement) COT: Remember your death!

DATE: 2021-11-04
AO: Farm
Q: Infinity
PAX: Rocky, Chile, Matthew – Running Man
FNGs: G Force
COUNT: 5
WarmUp: SSHs, Imperial Walkers, Willie Mays Hayes, Beet Pickers, LBAC with leg raised, Michael Phelps, Down Dogs, and Mountain Climbers.

The Thang:
2 rounds of:
60m Karaoke (switch direction halfway)
10 Burpees
15m Bear Crawl
20 Merkins
15m Lunge Walk
30 Air Squats
15m Standing Long Jumps
40 LBCs
15m Crab Walks

Supplement with the following:
20 CDDs
30s Wall Sits
Peter Parker Merkins
Jump Squats
CDDs

Mary: Penguin Crunches, Supermans, Sweat Angels, Nolan Ryans, Box Cutters, and American Hammers.

Announcements:
The Grunt CSAUP is this Saturday at 0700 in front of the Lincoln Memorial.
I’ll be filming parts of our workout this Monday in support of a promo video for F3TheCapital region.

CoT: “Joy multiplies when it is shared among friends, but grief diminishes with every division. That is life.” – R. A. Salvatore

DATE: 2021-11-03
AO: Compound
Q: Popeyes
PAX: Hightower, Nano, Zeus
FNGs: None
COUNT: 4
WARMUP: Run around the field with arm circles, butt kickers, high knees, karaokes, merkins, ssh, etc THE THANG: Same as last week but this time with more people MARY: LBC’s, flutter kicks, big boy sit ups, and American hammers ANNOUNCEMENTS: Grunt, Turkey Trot
COT: Control what you can control and don’t worry.