Category: Uncategorized

DATE: 2022-10-20
AO: Delphi
Q: Nano
PAX: Ashe, Glee, Rambler, Hightower, Peanuts, YNAB, Zeus, Juneau FNGs: None
COUNT: 9
WARMUP:
THE THANG:
26 Rounds, 50 s work, 20 rest. Most of these were pretty random, perhaps the last time we do them.

Absolution 8-count plank iron
Bonnie Blair’s
Caterpillar Jumps
Dancing Bears
Elcapitan -Walking Lunge
Freddie Mercurye – crunch oblique
Goat Mountain Climbers
Hillbillies
Inch worm
Joe Louis – Punch Punch Duck Recover
Kicks
Lungesw
Merkins
Non-Alternating Shoulder Taps
OllieNorths – Carry a man around on your back
People’s Chair – Wall Sits
Quick feet
Repeat
Squats
ThighMasters – One-leg lunge
Upstrattle Hop – One-leg SSH
Vangoghda – Leg spread Sit-up one are up and reach accross
Wide-leg squats
Xtreme jumps
Yurpee, clap push up burpee with to tuck jumps
Zebra Butt- one leg mule kicks

MARY:
ANNOUNCEMENTS:

COT: The last time paradox:
There will be a last time we do everything. If we recognize this and take it to heart, we can try to live daily with more purpose and intention to make.

DATE: 2022-10-24
AO: Patriot
Q: Roadkill
PAX: Flipper, Lazlo, Wedding Singer, Big Short, Maguire, Lucius, Elvis, bogey, citrus, Wallace, CableGuy, Legacy, Bone FNGs: @Smokey, @Willis, @Compass, NC Visitor
COUNT: 18
WARMUP: SSH, IW/HB, CP/WMH, DD/WGS/CK, Little bitty arm circles
THE THANG: PAX split into four groups to rotate among stations. The Graveyard for overhead press, curls, Atlas Shrug, chest press in reps of 20 repeating. The Gallows for pull ups and leg lifts for three sets of 5 each and serving as the timer for all when done. Dante’s stairs for step ups, dips, Derkins, and squats in reps of 20 repeating. The Inquisition to share areas of fear/worry (tricks) and joy/delight (treats) in your life while holding various plank positions. Four total rounds rotating to the next station with 1.25 lap, then 100 yard bear crawl, then 100 yard lunge walk and closing with a lap.
MARY: 30x Big Boy sit-ups, flutter kicks, LBCs. 20x fire hydrants and donkey kicks.
ANNOUNCEMENTS: Train and sign up for the corn hole tournament, The Grunt Veterans Day weekend.
COT: Encouraged PAX to share one’s worries with someone else to get them out in the open and lessen their burden, and to find and make time for those things that bring joy and delight.

DATE: 2022-10-23
AO: Mor-Ruck-Ing
Q: Old Bay
PAX: Kodiak, Magoo, Yardbird, Old Bay, Maj. Payne
FNGs: None
COUNT: 5
6.8 through half urban and half trail – Pimmit Run

DATE: 2022-10-23
AO: Olympus
Q: Hightower
PAX: Juneau, Jag, 2 percent, Lazlo, Maj. Payne, Nano, Peanuts, Popeyes, Zeus, YNAB, Shogun FNGs: Matador DR PAX
COUNT: 13
WARMUP:
50 cadence SSH, 20 squats to knock the chill off.
Spider climb & stretch up stairs, moving WMH, high knees, walk lunges, merkins, karaoke down the neighborhood, fellowship jog to shake out the legs.

THE THANG:
Quick Paint the Lines, shuffling left and right.
5 burpee’s, then jog across Burke Lake Road.
Ran over to our Adopt a Road sign on Rolling for quick group pic. Circle around Signal Hill, making our way back to Olympus.
Then split the group into 2 teams, yellow penny vs non penny. Played 6 vs 7 half court basketball.

MARY:
Flutter kicks, followed by Big Boy Sit-ups

ANNOUNCEMENTS:
Street cleaning 10/29: 7am at Sparta
Cornhole 10/30
The Grunt 11/12 7am at Lincoln Memorial
2F Weds, Nov 16 Audacious Brewery

COT:
Spread the word of F3, the NYT article & GMA interview has brought more attention. Growth in F3 occurring nationally!

DATE: 2022-10-22
AO: Sandlot
Q: Traveler
PAX: citrus, spartan, Boomer
FNGs: None
COUNT: 4
WARMUP: SSH, LBAC, Michael Phelps
THE THANG:

Dice Games!
Rules:
PAX took turns rolling 3 dice. Sum of the dice were the quantity of an exercise that all PAX completed together. Triples = no reps.
Straight = 30 yard bear crawl, then crawl bear back.

Take a lap after every 3 rounds.

Set 1: Merkins, BWS, Flutter kicks, SSH (3x)
Set 2: Box jumps, derkins, Freddie mercuries IC, calf raises (3x)
Set 3. BATTLE ROUND: 1v1 die role. Winner gets to choose between burpees (sum of dice) or sprint 50 yard out and back. Tie goes to both doing burpees.

Then ran through the neighborhood and finished with a big hill sprint.

MARY: Heels to Heaven
ANNOUNCEMENTS: Grunt coming up! Cornhole!
COT: Quote from St. Pope John Paul II: “The person doing the work matters more than the work the person is doing.” Let’s strive to seek God in the people that we encounter rather than thinking about what value we can extra f from them.