The Grinder (Remix)

Backblast: The Grinder (Remix)

Where: #ao-ad-astra When: 07/25/25 Q: @Big Toe PAX: @404, @Farmers Only, @Toto

Warmup: Indian Run around the loop

The Thang: First Loop: 10 rounds of:

• 10 OP
• 10 Curls
• 10 Rows
• 10 Heavy Squats

While partner jogs the loop. First team of 2 to finish picks the next 4 exercises.

Second Loop: 10 rounds of:

• 10 Blockees
• 10 LBC
• 10 Dead Bugs
• 10 Cossack Squats

Took us right up to time.

CoT: My attitude last Thursday was bad. If you don’t like a workout, don’t complain in the moment—volunteer to lead instead. Change things, try new approaches, and see what works. We get better as a group this way.

3 improvements I made from last Thursday:

• Crankable (Simpler exercises, fewer compound movements)
• Bankable (Transfer current count to partner so no one misses counts)
• Rankable (Work toward a goal—winners choose exercises)

@404 @Farmers Only @Big Toe @Toto all traveling soon! Going to be a light attendance week next week. Make sure to volunteer early to Q—it’ll be a great time for FNGs or people who haven’t been for a while to join up. (edited)