Category: Uncategorized

Date: 2025-11-10
AO: acropolis
Q: Baywatch
PAX: Atlas, WildThing, Peanuts, Hightower, Roy Hunter, Obadiah, Battleship, Monk, Baywatch, @Drano FNGs: None
COUNT: 10
WARMUP: SSH, Michael Phelps, Cherry Twist, Greatest Stretch, & some yoga

THE THANG: Partner up: Partner A works their way across 50yds doing various animal inspired exercises while Partner B completes a Farmer’s carry to the 50 and runs back to switch with Partner A. When the team reaches 50 yards take a lap with coupon around the track. Then start next 50 yd exercise. At each end zone 10 Booyah Mercans to celebrate. Exercises: Bear Crawl, Inch Worm, Crab Walk, King Cobra, Leap Frog.

MARY: Dealer’s Choice x10

ANNOUNCEMENTS:
Rambler organizing book club
Other things in early December

COT: There are all different walks of life – don’t accept excuses for shortcomings but have grace.

Tags: acropolis, Atlas, WildThing, Peanuts, Hightower, Roy Hunter, Obadiah, Battleship, Monk, Baywatch, @Drano

Date: 2025-11-10
AO: hamilton
Q: Gherkin
PAX: Legacy, Sloop, Jag, bogey, Greenpeace, Goldfish
FNGs: None
COUNT: 7
WARM UP
SSH, Imperial Walkers, arm circles, WMH, Down Dog, WGS, Cobra Kai

THE THANG
Tammy Wynettes
One Pax performs 10 reps of the “timer” exercise while the other Pax performs the other exercise until Pax 1 completes 10 reps of his exercise. Pax switch exercises with Pax 2 performing 10 reps of the timer exercise. Continue until each PAX has performed 100 reps of the timer exercise.

• Coupon Squats & No Cheat Merkins (timer)
• Big Boy Situps (timer) & Coupon Swings

AMRAP
– 3 sets of 3 exercises
45 seconds work & 15 seconds rest
30 second rest in between sets
1 Mucho Leggos
2 Calf Raises
3 Bobby Hurleys

MARY
No time

ANNOUNCEMENTS
• F3 Holiday Bowl – Touch Football, Saturday 12/6, East v West • Charlie Brown Thanksgiving at #ignite Wed Nov 19

COT
250 years ago today (November 10 1775), in Philadelphia PA, the Continental Marine Corps (later the US Marine Corps) was formed, making it older than the US itself. Their first raid was of a British weapons cache in the Bahamas in March 1776, 4 months after they were formed. Since then they have served and fought in every major conflict – usually the first to arrive and the last to leave. YHC is humbled and grateful for their sacrifice, commitment and selfless service. Happy Birthday and Semper Fidelis.

Tags: hamilton, Legacy, Sloop, Jag, bogey, Greenpeace, Goldfish

Date: 2025-11-09
AO: social-distance
Q: Wedding Singer
PAX: Trademark, Big Short, Anchorman, Popeyes, Piano Man, Speedo FNGs: None
COUNT: 7
THE THANG: 6.5 miles, 43 merkins

COT: leave no man behind, unless that man is a rucker.

But then meet up with him for coffee.

Tags: social-distance, Trademark, Big Short, Anchorman, Popeyes, Piano Man, Speedo

Date: 2025-11-07
AO: sparta
Q: Peanuts
PAX: NOAA, Battleship, Pop Fly, Obadiah, Hoolihan, Atlas, Dunder, Decibel FNGs: None
COUNT: 9
WARMUP: SSH; WMH; HSS; DD; WGS; CK; CP
THE THANG: got on the line and moved 10 yards with block (mode of transport varied) every 10 yds did an exercise picked by one of the pax and each pax would call 5 -10 reps. Reduced total reps by 1x pax each time. Got to other endzone, Ricky Bobbied a lap and made our way back MARY: she took a nap
ANNOUNCEMENTS: see the channel
COT: be constructive not destructive

Tags: sparta, NOAA, Battleship, Pop Fly, Obadiah, Hoolihan, Atlas, Dunder, Decibel

Date: 2025-11-08
AO: thegrunt
Q: citrus , Hammer, CableGuy, Gherkin, Cannoli, Infinity, FIFA (F3 The Capital), Anchorman, Legacy
PAX: Ice Tea, Prestige, SeaCow, Monk, Peanuts, Hoolihan, Popeyes, Popeye, Hightower, Groundhog, Summit, Obadiah, Flea, Flux, Bone, 3 mile, Gutterball, 2 percent, The Tulip, SAAS, F3 Scabby, Winston, Chubbs, Atlas, Hubble, Grease Monkey, Hard Knox, My Space, Lazlo, Watchdog, Norm, Shake ‘n’ Bake, Rocket, Big Short, Firehead, Tariff, Moonshine, Bluto, Doodles, Flipper, Orange Chicken, Moonman, Spike, Curfew FNGs: 2 Spike, Curfew
COUNT: 53
53 PAX came out to the GRUNT, F3 The Capital’s annual CSAUP to honor veterans through fellowship exercises by every memorial on the Mall to commemorate those who have served. (Legacy)

WARMUP: SSH, WMH, cherry pickers, IW, hillbillies, Michael Phelps, downdog, runner’s stretch, world’s greatest stretch

THE THANG:

Vietnam Memorial (FIFA)
5 sets of:
– 8 thruster plank jacks SC OMQ
– 8 imperial walker squats IC
– 8 carolina dry docks SC OMQ
– 8 standing lunges SC OMQ
– 8 merkins SC OMQ
– 6 big boy sit ups SC OMQ

Washington Memorial (Cable Guy)
– 5 burpees
– 10 Alternating Shoulder Taps / 10 Mountain Climbers IC x 5 rounds – 10 burpees
– 10 Copperhead Squats / 10 Bonnie Blairs IC x 5 rounds
– 10 burpees

WWII Memorial (Hammer)
In groups of 5, each gets an index card with the name of a WWII operation:
– Timer runs to a state beginning with the letter from the name, then bear crawl back
– Remaining PAX cycle through 19 burpees and 41, 42, 43, 44, or 45 reps of an exercise

Mexico-US WWII Memorial (Cannoli)
Plank variations

Korean Memorial (Infinity)
Caterpillar Sit-up Race: Divide the PAX up into two groups (odd and even b-days) and mark out a 30m distance. Have them each do interlocking sit-ups, except the PAX on one end stops after one sit-up and bear crawls to the far end of the line to join the interlocking sit-ups at that end. Continue doing this with another PAX crawling down the line each rep until both teams finish.

Lincoln Memorial (Gherkin)
3 levels of steps closest to the reflecting pool to perform suicides on. Ie, run stairs to first landing and return to the bottom, 2nd landing, and back to the bottom, etc. ladder up to 3rd landing and back down to the 1st landing.
Exercises will be performed everytime a pax returns to the bottom of the steps to get to 87 (“four score and seven”) total reps: – 6x Navy Seal Burpees
– 6x War Hammers (combo WWII and American hammmer)
– 6x No Surrenders (only 3x in the last round)

COT: Remember those who have served as those who raised their hand when the nation needed them. (Anchorman)

Thank you to all who have served!

Tags: thegrunt, Ice Tea, Prestige, SeaCow, Monk, Peanuts, Hoolihan, Popeyes, Popeye, Hightower, Groundhog, Summit, Obadiah, Flea, Flux, Bone, 3 mile, Gutterball, 2 percent, The Tulip, SAAS, F3 Scabby, Winston, Chubbs, Atlas, Hubble, Grease Monkey, Hard Knox, My Space, Lazlo, Watchdog, Norm, Shake ‘n’ Bake, Rocket, Big Short, Firehead, Tariff, Moonshine, Bluto, Doodles, Flipper, Orange Chicken, Moonman, Spike, Curfew