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atlantis Here we go around the wading pool

Date: 2025-10-28
AO: atlantis
Q: True North
PAX: Infinity, Hammerhead, Hammer, Mom’s Spaghetti, Hubble, Clerk, Palmetto, Teenager FNGs: None
COUNT: 9
WARMUP: arm circles, leg stretches, SSH, imperial walkers, and some hillbilly walkers in place
THE THANG: mosey to wading pool for 2x exercises (about 27-100 reps) at three stations:

Wall – Wall sit/balls to the wall/tibia raise/Mike Tyson merkins Steps – Bear crawl up and down/calf raises/derkins/dips
Waterfall – flutter kicks/single leg hip thrusts/plank/reverse lunge MARY: 10x dolphin hops
ANNOUNCEMENTS: the grunt
COT: pain is temporary, records are forever. Sometimes it’s go time and you need to throw all the chips in.

Tags: atlantis, Infinity, Hammerhead, Hammer, Mom’s Spaghetti, Hubble, Clerk, Palmetto, Teenager

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delphi Be a student of the game.

Date: 2025-10-28
AO: delphi
Q: Atlas
PAX: Nano, Pop Fly, Ashe, Battleship, Crop Duster, Atlas, Peanuts, Norm, Part-Time, Rocket, NOAA FNGs: None
COUNT: 11
WARMUP:
Body stretch from top to bottom
Willy may say, Cherrie picks, Scorpion
Squats; merkin; High Knees

The THANG:
(1) = Mike Tyson 10 reps
25 yards and 1 burpee

(2) = (1) + Jungle boy squats 20
25 yards and 2 burpees

(3) = (2) + Toy Soldiers 30
25 yards and 3 burpees

(4) = (3) + High knees
25 yards and 4 burpees

(5) = (4) +LBCs 50
25 yards and 5 burpees

(6) = (5) + Overhead press 60
25 yards and 6 burpees

(7) = 60 + SSH 70
25 yards and 7 burpees

ANNOUNCEMENT & PRAYERS:
Convergence The Grunt: November 8. Please sign up at thegrunt

Book Club with Steven Gladis, author of Taming Toxic Leaders: How to Work with Difficult People. December 4th at Rambler’s Place. Dinner is free

COT: Be a constant student of the game. Plan the seed of values that will elevate you and your close ones. Do not worry about the harvest

Tags: delphi, Nano, Pop Fly, Ashe, Battleship, Crop Duster, Atlas, Peanuts, Norm, Part-Time, Rocket, NOAA

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thegeneral Rivalry Week: Offensive Posture

Date: 2025-10-28
AO: thegeneral
Q: Summit
PAX: Gherkin, 2 percent, Lazlo, citrus, Robo, Hard Knox, Enron, Sea Fit FNGs: None
COUNT: 9
WARMUP: IC: SSH, IW, HB, CP, MP, WMH, DD, CK

THE THANG: Rivalry Week
– Tabata Set 1: 20 sec work, 10 secs rest X 8 sets
– Alternate coupon plank jacks & dips
– The Combine
– 4 corners (w/EC) with sprints, broad jumps or 3 cone drill (5 yard shuttle runs) between. – 20 coupon presses X 2 corners
– 20 Bobby Hurley’s X 3 corners
– Tabata Set 2: 20 sec work, 10 secs rest X 8 sets
– Alternate cactus jump squats & mucho legos
– 1st & 10 (Generals vs. Patriots)
– Starting at 10 YL….10 merkins/1 burpee…sprint to other EZ and sprint back to….. – 20 YL….9 merkins/2 burpees to….
– 30, 40, 50, 40, 30, 20….
– and 10 YL for 1 merkin/10 burpees

MARY: PAX choice…bunch of good stuff and a smoker from Sea Fit

ANNOUNCEMENTS: Toy drive…see post from Lazlo or see Hammerhead for more information. Grunt…Veterans Day weekend…see Slack channel….Coat Drive…drop off Friday at Starbucks at coffee

COT: Passion to win > fear of failure. Go on the offensive occasionally.

Tags: thegeneral, Gherkin, 2 percent, Lazlo, citrus, Robo, Hard Knox, Enron, Sea Fit

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freestate Army fitness test – you PASS!

Date: 2025-10-28
AO: freestate
Q: Dungeon Master
PAX: Andrew Churchill, Cannoli, Deagle, Mark Michael, Pigeon, Winston FNGs: None
COUNT: 6
WARMUP:
• SSH x20 IC
• Hairy rockettes x15 IC
• Swingbillies x15 IC
• Inchworm with push-up x5 OYO
• Warm-up jog
• Twists x10 OYO
• Michael Phelps x10IC
• Willie Mays Hayes x6 IC
• Cherry Pickers x10 IC

THE THANG:

Everyone get coupons…

Start: Split into two groups. 5 or so overhand chin-ups alternating with step-ups on picnic table (3 sets)

Army Fitness Test: Combat specialties: Introduces one sex-neutral, age-normed standard that requires a total score of 350, with a minimum of 60 points per event. We’ll target the 70 point standard for each event.

event
70 points (combat)
60 points (combat enablers)
Deadlift
3-reps 190 pounds
3-reps 140 pounds
Hand release push-ups
22 correct reps in 2m
11 correct reps in 2m
Sprint-drag-carry
2m27s
2m53s
Plank
1m42s
1m10s
2-mile run
19m30s max
22m04s max

Set 1 (2 sets) — sprint-drag-carry and plank
• Sprint carry sprint carry
◦ Sprint across court and back without coupon
◦ Carry coupon across court
◦ Sprint back and forth without coupon
◦ Carry coupon across court
• Bent over row, x25, x25
• Repeat 1x using 2nd rep figure

Set 1 (3 sets) — Deadlift
• Curls with coupon x20, x20, x20
• Deadlifts with coupon x15, x15, x15
• Squats w/ coupon, x20, x20, x20
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure… • Mosey twice around basketball court

Set 3 (2 sets) — Hand release push-ups
• Hand release push-ups, as many as you can, 1 min/set
• Chest press w/ coupon, x25 OMC, Skull crushers x20 OYO
• Low plank 1 min, Plankorama 1 min
• Repeat 1x using 2nd rep figure

MARY:
• Reverse crunches x15 IC
• LBCs x15 IC
• X-factors x10 IC
• Penguins x10 IC

ANNOUNCEMENTS: veteran’s day grunt

COT: Thankful for purposeful work

Tags: freestate, Andrew Churchill, Cannoli, Deagle, Mark Michael, Pigeon, Winston