Category: Uncategorized

Date: 2025-11-07
AO: atlantis
Q: Hammer
PAX: Hubble, Palmetto, Hound Dog, Teenager, Bougie
FNGs: None
COUNT: 6
WARMUP: Motivator (Pyramid from 10), Arm Circles, RVE, Down Dog, WGS, I/Y/T THE THANG: Mosey to Garfield Park
[10 Durkins, 20 Bonnie Blairs] *2
[Pullups/Rows, 10 Burpees] *2
Mosey back to AO
MARY: [Nolan Ryan, Heels to Heaven ] *2
Hollow Body Holds, Superman Hold

ANNOUNCEMENTS: GRUNT – come out tomorrow. Be there or be square. 7am at the Lincoln.

COT: Use your touchpoints to keep you grounded in tough times.

Tags: atlantis, Hubble, Palmetto, Hound Dog, Teenager, Bougie

Date: 2025-11-07
AO: thepatriot
Q: Ice Tea , Smokey
PAX: My Space, Bob the Builder, Big Short, Fiddler, Booking, Lazlo, Shake ‘n’ Bake, DoorDash, Rim Fire, Maguire, Hops, Boardwalk FNGs: None
COUNT: 14
WARMUP: SSH, Imperial Walkers, Hillbillies, IBACs, Michael Phelps, Potato Pickers, WMHs, DD, Cobra Kai, Childs Pose

THE THANG: Wheel of Justice
Corner 1- Goblet Squats
Corner 2- Tricep Ext
Corner 3-Derkins
Corner 4- Thrusters

Split into 4 groups. Beginning in the middle, perform 5 burpees. Rifle carry to your group’s corner. Perform 20 reps of the exercise shown in your corner. Carry coupon back to center for 5 more burpees. Then, in a clockwise manner, rifle carry to the next corner and repeat the process.
After corner 4 is complete, perform 5 burpees in the center and take a lap around the track. Then do the circuit all over again, reducing the reps at each corner by 5. Rinse and repeat.

MARY: Hear Ye, Hear Ye. Court is now in session. The Honorable Judge Smokey presiding.

Lazlo, Rim Fire, Bob the Builder and Lucius were all found guilty of various crimes and misdemeanors. Somehow, the rest of us had to pay the fine of multiple merkins.

ANNOUNCEMENTS: The Grunt tomorrow! You can still sign up. You can bring coats for Shake ‘n’ Bake. There’s an EC ruck before The Grunt.

COT: I lost a dear friend and fraternity brother, Adrian, this past September at age 52. Father, husband, friend, scientist and athlete. He was an amazing human. Wicked smart. Always a positive attitude, made friends everywhere he went. Always found the good in people no matter how they treated him. Quick with a laugh and would do anything to help even a stranger. My COT was in his memory. Although Adrian was one of a kind, we could all be a bit more like him.

Tags: thepatriot, My Space, Bob the Builder, Big Short, Fiddler, Booking, Lazlo, Shake ‘n’ Bake, DoorDash, Rim Fire, Maguire, Hops, Boardwalk

Date: 2025-11-07
AO: horizon-ao
Q: Kodiak
PAX: Disco, 3 mile, citrus, Anchorman
FNGs: None
COUNT: 5
WARMUP: ssh, iw, tie fighter, wmh, inch worm merkin, abe pagoda, dd, ud, stretching, fellowship lap THE THANG: 5-station circuit, three times through:
1. Drag a 45lb weight on a rope to midfield and back as the timer, while the PAX cycled through plank rows with 25# dumbells, jump rope, military press and flies Fellowship lap
2. Drag 2 45lb weights on a rope to midfield and back as the time, while the PAX cycled through curls, jump rope, coupon squat and flies Fellowship lap
MARY: Flutter kick, bird dog, freddy mercury, plank jack and box cutter ANNOUNCEMENTS: Grunt tomorrow!
COT: Minute of silence listening to the birds and the dull hum of 66.

Tags: horizon-ao, Disco, 3 mile, citrus, Anchorman

Date: 2025-11-06
AO: olympus
Q: Atlas
PAX: Atlas, Battleship, Rambler, PBX (F3 Carpex), Drano (F3 Crossroads- Statesville NC), Fester, NOAA, Ashe, Part-Time, Baywatch, Gadget, Toolbox, Doodles, Hightower, Peanuts, FNG (Walker) FNGs: 1 FNG (Walker)
COUNT: 16
WARMUP:
Stretch tights and hamstrings.
Seal clap and other arm movements
SSH; Willy may say; Copper head squats

The THANG:
Part I: Triple bear 10
jump forward 10 yards
Burpees 10
Crawl bear to the goal line

1) Triple bear 20
jump forward 20 yards
Burpees 20
Crawl bear to the goal line

2) Triple bear 30
jump forward 30 yards
Burpees 30
Brea crawls to the goal line

Part II: Relay
Station 1: Reverse Burpee 3
bear crawl
Station 2: Monkey hoppers
bear crawl
Station 3: Perfect merkin (hand release + shoulder tap)
bear crawl
Station 4: LBCs
Sprint back to the goal line
ANNOUNCEMENT & PRAYERS:
Coat drive by 11/07
The Grunt 11/08 Carpool is available. Rucking starts around 5:15am.
Book club 12/04 with Steven Gladis, author of Taming Toxic Leaders: How to work with Difficult people

COT:
The end of the Year can be daunting.
Between holiday plans, Travel, gifts, and donations,
When you look back on the past year, what are you proud of?
What were your goals? What did work? What didn’t work?
The methods are as important as the goal.
Your obsession with the destination (goals) should not lead to neglecting the direction (journey). What have you learned? What incremental progress did you make?

Tags: olympus, Atlas, Battleship, Rambler, PBX (F3 Carpex), Drano (F3 Crossroads- Statesville NC), Fester, NOAA, Ashe, Part-Time, Baywatch, Gadget, Toolbox, Doodles, Hightower, Peanuts, FNG (Walker)

Date: 2025-11-06
AO: thefurnace
Q: Rim Fire
PAX: Anchorman, Gherkin, Summit
FNGs: None
COUNT: 4
WARMUP: SSH, IW, HB, MP, LBAC, CT, WMH, DD, RS, WGS, CC
THE THANG: 6 exercises x 3 sets Tabata style (40s on 20s off)

Burpees
Bobby Hurleys
Mountain climbers
Merkins
Smurf jacks
Plank jacks

MARY: plank hold until each PAX falls out. Each PAX does 3 burpees when they fall out and the others rest.

ANNOUNCEMENTS: Grunt on Saturday.
COT: YHC has started a study of Isaiah thanks to some friends. The Old Testament can be tough because it feels like there is a lot of judgment, but it points to Christ in all things. We are like the Judeans and Israelites because we stray easily, and God continues to give us his mercy.

Tags: thefurnace, Anchorman, Gherkin, Summit