F3 Grove City

Great workout, Patch. I can Q on Thursday.  James D. Witmer jamesdwitmer.com On Mon, Jul 21, 2025 at 7:17 AM Christopher Kimrey < chris.d.kimrey@gmail.com > wrote: AREA OF OPERATION: GC Memorial Park ENVIRONMENT: 60F, clear PAX: Half, Worm, Frodo, Professor Q: Patch THE THANG: Loosely adapted yoga workout that fits the F3 style.  Focus on some alternative muscle groups. Source video: https://youtu.be/0hTllAb4XGg?si=kgp0a8Fhxxgi6Ake COT Next workout 6 AM Thursday! -- You received this message because you are subscribed to the Google Groups "F3GroveCity" group. To unsubscribe from this group and stop receiving emails from it, send an email to f3grovecity+unsubscribe@googlegroups.com . To view this discussion visit https://groups.google.com/d/msgid/f3grovecity/CAHCwW_a7Y3Yh%3D%3D%3DwPR8y67oaz6nisAJDqU_PF-vSOg94yU-Aqw%40mail.gmail.com . -- You received this message because you are subscribed to the Google Groups "F3GroveCity" group. To ...

AREA OF OPERATION: GC Memorial Park ENVIRONMENT: 60F, clear PAX: Half, Worm, Frodo, Professor Q: Patch THE THANG: Loosely adapted yoga workout that fits the F3 style.  Focus on some alternative muscle groups. Source video: https://youtu.be/0hTllAb4XGg?si=kgp0a8Fhxxgi6Ake COT Next workout 6 AM Thursday! -- You received this message because you are subscribed to the Google Groups "F3GroveCity" group. To unsubscribe from this group and stop receiving emails from it, send an email to f3grovecity+unsubscribe@googlegroups.com . To view this discussion visit https://groups.google.com/d/msgid/f3grovecity/CAHCwW_a7Y3Yh%3D%3D%3DwPR8y67oaz6nisAJDqU_PF-vSOg94yU-Aqw%40mail.gmail.com .

Date: 7-19-25 AO: #detention (F3 Grove City) PAX: 3Rivers (DR), Patch, Cancel, OFD FNGs: 0 Q: Cancel Total: 4 Conditions: Practically Perfect in Everyway Warmarama:  Ra's Cherry Pickers Don Quixote's Imperial Walkers Mosey to the Pavilion of Pain The Thang:   F3 Uno Fun and Games Blue cards = Arms Green cards = Legs Yellow cards = Core Red cards = Cardio Skip = increase reps by 5, add a coupon, or stretching exercise Reverse = Repeat last rep/set Draw Two = draw two and do all back-to-back Wild card = 10-count motivator or 10 burpees Wild Draw Four = draw four and do all back-to-back Mosey to the tables by the pond for a round of Broga to stretch and cool down.   COT: Prayers for the PAX 5th Annual BrewRuck planned, date forthcoming. Great to have 3 Rivers with us from Twin Cities! Coffeteria at Clarks. -- You received this message because you are subscribed to the Google Groups "F3GroveCity" group. To unsubscribe from this group and stop receiving emails...

On theatre and townie knowledge AO: Detention Environment: cool 60s Pax: Cancel, Half, OFD, Professor 2.5 Mile Ruck Table scramble check in 15 Mercan check out Uno workout 7AM tomorrow -- You received this message because you are subscribed to the Google Groups "F3GroveCity" group. To unsubscribe from this group and stop receiving emails from it, send an email to f3grovecity+unsubscribe@googlegroups.com . To view this discussion visit https://groups.google.com/d/msgid/f3grovecity/CAFn%2BMzyyS4cOA4CRsJLS3bbCzDZRpmF4RX2UrPrGoBdsmho4ww%40mail.gmail.com .

AO: Detention  7-17-2025 Conditions: Lack of Chill PAX who posted:  Gemini, Half, Cancel, OFD, Patch, Fizzle, Yeti QIC: Gemini  WARMUP: hip swivel, ankle and knee mobility, Carolina dry docks, arm circles SSH  THE THANG: ladder running but only if you did the summer activity the Q called. O.F.D. F3GroveCity made it to the end first, some people are having more fun this summer than others…. Light pole grinder: 5 burpees at pole then 10 merkins then 15 squats then 5 merkins. Run back to start. Merkins and squats go up by one each time, we went back to 4 burpees at pole 1 and 3 for the last 3 rounds until merkins were 15 and squats were 20.  MARY: 25 mtn climbers IC, 25 big bois IC, and 25 Freddie mercury IC ANNOUNCEMENTS: see channel….IPC is coming  COT: always blessed to be able to lead and push. Some prayers lifted up  -- You received this message because you are subscribed to the Google Groups "F3GroveCity" group. To unsubscribe from this group and stop receiving...

FYI from Gemini -- You received this message because you are subscribed to the Google Groups "F3GroveCity" group. To unsubscribe from this group and stop receiving emails from it, send an email to f3grovecity+unsubscribe@googlegroups.com . To view this discussion visit https://groups.google.com/d/msgid/f3grovecity/CAFn%2BMzxM2h2ht5cMFjmRimhH_%3D90B2u3szTGQvmFp7Yi7yRq9g%40mail.gmail.com .

14JUL25 Backblast F3GroveCityPA 0600 EC Ruck 0630 Bootcamp Environ: muggy, 80F PAX: Frodo, Mea, Professor, Cancel (ruck) Warmarama Thang - Gauntlet Stop at each lightpost for squats, merkins and a core exercise. Std jog of same course back to parking lot. COT -- You received this message because you are subscribed to the Google Groups "F3GroveCity" group. To unsubscribe from this group and stop receiving emails from it, send an email to f3grovecity+unsubscribe@googlegroups.com . To view this discussion visit https://groups.google.com/d/msgid/f3grovecity/CANYwqGB%3DZ48nhxkeMKuuwAsw6w9JmieUyJoE7ZK7OY%3DvEMcGQA%40mail.gmail.com .