Category: Uncategorized

Date: 2025-11-06
AO: ruck-dynasty
Q: Fish Fry
PAX: Attache’, Shake ‘n’ Bake, Kodiak, Flux, Disco
FNGs: None
COUNT: 6
WARMUP:
THE THANG: Ruck through Yorktown neighborhoods
MARY:
ANNOUNCEMENTS:
COT: Remembering Clarendon before it turned into brown flip flop territory

Tags: ruck-dynasty, Attache’, Shake ‘n’ Bake, Kodiak, Flux, Disco

Date: 2025-10-30
AO: thefurnace
Q: Anchorman
PAX: Rim Fire
FNGs: None
COUNT: 2
Warm-Up
– Side-Straddle Hops (IC)
– Imperial Walkers (IC)
– Cherry Twists
– Willie Mays Hayes
– Downward Dog → World’s Greatest Stretch → Cobra Kai

The Thang
Progressive 200-yard moseys through the neighborhood — estimated 1.5 miles total. Each mosey segment included a rotating mix of:
– Burpees
– Squats
– Merkins

Mary
– N/A too wet and overshot the return route.

COT / Devotional – Be Transformed
YHC shared from Romans 12:2 —
““Do not be conformed to the pattern of this world, but be transformed by the renewing of your mind.””Encouraged the PAX to seek God first, allowing Him to shape our thoughts, actions, and purpose. Transformation begins not with striving, but with surrender — letting God renew us daily.

Tags: thefurnace, Rim Fire

Date: 2025-11-04
AO: atlantis
Q: Anchorman
PAX: Hammer, Deflator, Infinity, Quip, Teenager, Palmetto, SAAS, True North, Gutterball, Clerk, Lucky FNGs: 1 Lucky
COUNT: 12
Warm-Up
– Side-Straddle Hops (IC)
– Imperial Walkers (IC)
– Cherry Pickers / Cherry Twists
– Willie Mays Hayes
– Downward Dog → World’s Greatest Stretch → Cobra Kai

The Thang
A series of progressive moseys around Navy Yard — roughly 200 yards per leg, for an estimated total of 1.5 miles. Each mosey segment paired with a body-weight grinder rotation: – Burpees
– Squats
– Merkins
Two full sets of stadium stairs at Nationals Park thrown in for good measure.

Mary
– Freddie Mercurys
– Big Boy Sit-Ups
– Toy Soldiers

ANNOUNCEMENTS: The Grunt on Saturday Nov. 8

COT: YHC spoke about perseverance — getting through tough times and continuing to show up. Encouraged the PAX to lean in no matter what situation they’re in; growth happens when you stay in the fight.

Tags: atlantis, Hammer, Deflator, Infinity, Quip, Teenager, Palmetto, SAAS, True North, Gutterball, Clerk, Lucky

Date: 2025-11-05
AO: horizon-ao
Q: Purple Rain
PAX: 3 mile, SPINAL TAP, Kodiak, Disco, vplaxico, sticks, Gherkin FNGs: None
COUNT: 8
WARMUP: Side straddle hop
– Imperial walkers
– Hill billy
– Willie Mays Hays
– Cherry pickers
– Little bitty arm
– Downward dog
– Upward dog
– World’s greatest stretch
– Childs pose
THE THANG:
Discovery entrance
– dips (triceps) to 50
– Stepups or box jumps (quads)

Discovery stairs
– Wide Merkens (full chest) to 50
– Run down up stairs; jog, sprint, karaoke, sprint (legs)

Discovery sign
– Reverse Merkens 50 (lower chest)
– Plank jack 50

Williamsburg benches
– Declining merkens (upper chest) 50
– On your back for Toe touches (upper abs) 50

MARY:
Penguin crunch, box cutters
ANNOUNCEMENTS:
The Grunt
COT: Today’s beatdown was intended to cause some temporary suffering. Sometimes we endure pain and suffering in order to grow and improve.

Tags: horizon-ao, 3 mile, SPINAL TAP, Kodiak, Disco, vplaxico, sticks, Gherkin

Date: 2025-11-05
AO: thepatriot
Q: Runner Up , Maguire
PAX: CableGuy, Shake ‘n’ Bake, Ice Tea, Bob the Builder, Groundhog, citrus, Piano Man, Ripcord, Lazlo, Prestige, Big Short, Anchorman, Booking, Wedding Singer, Rim Fire FNGs: None
COUNT: 18
WARMUP: Side straddle. Imperial. Cherry twist. Little bitty. Downward dog. Worlds greatest. Cobra Kai. All from goal line and run, karaoke, sprint, rifle etc in between each.

THE THANG: mosey in between each.

1. Parking lot. Merkins. Climbers. Flutters. Burpees. 2 sets of 20.

2. Corner flag. Coupon curls. Overhead press. Swings. Hammers. 2 sets of 25.

3. To the concession stands. Wall sits. Air presses. 2 sets. 3 sec per on wall and 100 air presses each time.

4. To the benches. Two sets of dips and step ups. 20 each. Bear crawl to the middle of the field.

MARY: moving on up Weezy Jeffersons. LBCS. Stretching from Wedding Singer

ANNOUNCEMENTS: Grunt this weekend ask citrus. Coat drive see Shake ‘n’ Bake. Toy drive see Lazlo.

COT: from Runner Up. The value of a team is not always winning. It is setting a common goal and working together to reach it – in sports and in life.

Photo circa 2016 co coaching w @Runner Up for Mess(y), his son Haynes and classmates.

Tags: thepatriot, CableGuy, Shake ‘n’ Bake, Ice Tea, Bob the Builder, Groundhog, citrus, Piano Man, Ripcord, Lazlo, Prestige, Big Short, Anchorman, Booking, Wedding Singer, Rim Fire