Category: Uncategorized

Date: 2026-10-16
AO: Atlantis
Q: Hammer ,
PAX: Palmetto, Hotbox, Hammer, Mom’s Spaghetti, Teenager
FNGs:
COUNT: 5

WARMUP: usual.
THE THANG: 5 men, 5 stations, 1 minute each, 10s to switch; 5 rounds, Station 1: 60# bag, rows. (Alts: RDL, chest press)
Station 2: 30# plate, curls
Station 3: 40# bag, burpee-thruster complex
Station 4: 10# bag, dealers choice abs
Station 5: 20# plate, overhead tricep
Did a recovery mosey after set 3.
MARY: none
ANNOUNCEMENTS: Grunt, Thanksgiving football, 2F happy hour coming up
COT: my sister Deirdre passed away last night, about 3h before today’s beatdown. She lived for 51 years in a severely disabled body by sheer strength of spirit.
We carry the spirits of those who came before us in everything we do, however we choose to do it.

Date: 2026-10-16
AO: Terrapin Station
Q: Breach ,
PAX: citrus, Goldfish, Flipper, Sloop, Ice Tea, Legacy, Breach, Kodak FNGs: None
COUNT: 8
WARMUP: the usual stuff
THE THANG:
Circuit 1: 3x
20 x curls
20 x coupon press
20x coupon swings
Coupon carry (choice)
Circuit 2: Four Corners
20 x merkins
20 x lBCs or plank
20 x air squats
MARY: big boys, Freddie murcuries, planks
ANNOUNCEMENTS: The Grunt, Kettle Bells
COT: checking in on those around you who may be struggling through a difficult time but they don’t show it

Date: 2026-10-16
AO: The Farm
Q: Squatter ,
PAX: Squatter, Trilogy, Firehead, Infinity
FNGs: None
COUNT: 4
WARMUP:
– Side‑Straddle Hops
– Michael Phelps
– Willy Mayes Hayes
– Imperial Walkers

THE THANG:
TABATA 1 – Upper Body Push
Merkin Variations
– Standard x2
– Wide x 2
– Hand Release x 2
– Shoulder Taps x 2

Mosey

TABATA 2 – Lower Body / Legs
1. Squats x 2
2. Jump Squats x 2
3. Lunges x 2
4. Reverse Lunges x 2

Mosey

TABATA 3 – Core + Pull
1. Big Boy Sit‑ups x 2
2. American Hammers x 2
3. Superman x 2
4. Australian Snow Angel x 2

Mosey

TABATA 4 – Full‑Body / Explosive (4 min)
Alternate between:
1. Burpees x 2
2. High Knees x 2
3. Mountain Climbers x 2
4. Plank Jacks x 2

MARY:
Flutter Kicks
XFactor
Side Crunches
LBC

ANNOUNCEMENTS:
Nov 7 – The Grunt
Marcos Q for Ruck tomorrowe
Infinity Q on Monday

COT:
Had to do an attitude adjustment toward all the manual work my family is doing for my daughter’s Halloween costume. I will be appreciating the opportunity to spend time together with my family and cherish it as opportunities like this are limited in life.

Date: 2026-10-16
AO: The Driveway
Q: 2 percent ,
PAX: 2 percent, Landscape, Play-Doh, Fish Fry, Old Bay
FNGs: None
COUNT: 5
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Arm Circles, Michael Phelps, Moroccan Nightclubs, Don Quixote’s, Willy Mays Hays, RVE’s

THE THANG: Active Stretching – moving Willie Mays Hays, walking lunges w/ a twist, walking quad pulls Downward Dog, Kobra Kai, Runners Stretch, World’s Greatest Stretch Pigeon, Cat Cow, Sun Salutation
Slow Squat 10 IC
Slerkin 10 IC
Wall Sits w/ Arms Raised for posture 2x
Seated Arms Out movements for posture 2x
Seated Calf Raises 2x
Abductor Leg Raises 3x pulse
Bear Plank 10 second hold
Slow Mountain Climbers 10
Single Leg Crunches 10
Single Leg Dead Bugs 10
Scissors 10 IC
Pulse Crunches 10 IC

MARY: Slow-lan Ryan’s 10

ANNOUNCEMENTS: The Grunt 11/7, Old Rag

COT: Little movements can make a big difference.

Date: 2026-10-16
AO: The Patriot
Q: Booking ,
PAX: CableGuy, Booking, Moderator, Wedding Singer, Smokey, Bone, Hops, Shake ‘n’ Bake, Summit, Jag, Boardwalk, Gherkin, Cheesesteak, Big Short, Rim Fire, Strange Brew, Lazlo, Pistol FNGs: 1 Pistol
COUNT: 18
WARMUP: Normal stuff
THE THANG: 20 OH press— rifle carry to opposite end zone— run a lap 20 OH press/ 20 curls —- farmer carry to opposite end zone— run a lap 20 OH press/ 20 curls/ 20 squats—- rifle carry to opposite end zone— run a lap
20 OH press/ 20 curls/ 20 squats/ 20 around worlds- farmer carry to opposite end zine- run a lap
20 OH press/ 20 curls/ 20 squats/ 20 around the worlds/ 20 leg lifts – rifle carry run a lap
20 OH press / 20 curls/20 Squats/ 20 around the worlds/ 20 leg lifts/ 20 calf raises – farmer carry 20 blockies to wrap

MARY: LBC, flutters, penguin crunch, dirty dogs, donkey kicks ANNOUNCEMENTS: grunt/ summit hosting old rag hike
COT: illness is abound—- get your shots! Welcome Pistol