F3 Grove City

Backblast F3GroveCity  0600, 21MAY26 Environment - chilly-ish PAX: Cancel, Frodo, Half, Jr, Mea, Professor Warmarama Thang - Small space + small moves = big pain A) bucket drops, dancing bears, goofy pushups, jog a lap around light posts B) dancing crabs (bridge position - hand to opposite foot), reverse bucket drops (bridge position - arm up and rotate for knee to touch bicep), merkins, jog a lap C) squats, calf & half, apollo ohno's, jog a lap Repeat - A, B, C 6MOM 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/CANYwqGAf48NnFEc%2B0MF65Af4%2BzGDNx-k6hVccsdyDwBEaO%2BZEg%40mail.gm...

#F3Backblast #Thursday May 14, 2026 AREA OF OPERATION: GC Memorial Park #Detention  ENVIRONMENT: 41° F and raining made a great day for a pavilion Deck O’ Cards workout  PAX:  Half, Mea, Professor, TrueBlue THE THING: Deck O Cards, with double-suit Mercans. CIRCLE OF TRUST:  #F3Count: 4 pax TAPs: Ruck on Friday, 6 AM Mea’s Respect workout/trivia party is at Big Rail on Wednesday June 3! James D. Witmer jamesdwitmer.com -- 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+unsubscr...

F3grovecityPA Backblast 5/7/26 Environment: Cool 38F PAX: Blacktop, Cancel, Frodo, Half, Junior, Mea, Professor Warm-a-rama Thang - 4 Times Tables Round 1 - tables rows, hack squats, bench press - small then large pavilion, run a lap Round 2 - shrugs, calf raise, mercan - at small & large pavilion, run a lap Round 3 -  tables rows, hack squats, bench press - small & large pavilion, run a lap Round 4 - shrugs, calf raise, mercan - at small & large pavilion 6 MOM COT Moleskine - "Respect" workout and gathering at 5:30pm June 3rd at Big Rail for Mea hitting the magic number. Trivia to follow which starts at 7pm sharp. -- 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@googlegroup...

Consider yourself invited to a small gathering for reaching the "respect" level of the namarama.  Wednesday June 3rd at Big Rail Brewing 530pm Workout starts (drink in hand encouraged). 6:15 Workout ends 7:00pm Trivia starts. No presents; just your presence.  -Mea (dan) -- 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/CANYwqGAuoe4x3KVJgWLhEn0Mp%3DteNENFVJGhiVMG9Y0b9qfVRw%40mail.gmail.com .

#F3Backblast #Thursday April 30, 2026 AREA OF OPERATION: GC Memorial Park #Detention  ENVIRONMENT: 41° F and raining made a great day for a pavilion Deck O’ Cards workout  PAX:  Half, Mea, Professor, Blacktop CIRCLE OF TRUST:  #F3Count: 4 pax TAPs: Ruck on Friday, 6 AM -- 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/CA%2BkN3RduXUjZpL47LXJ8Kg8pj%2BJhnyGTb4Nx-4EPCfziocVWXQ%40mail.gmail.com .

AO: Detention, POP Environment: 60s, wet on the ground and in the sir Pax: Cancel, Frodo, Mea Q: Professor Deck of cards workout Ruck tomorrow 6AM -- 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%2BMzyNb94wZYQdFtVy0cC5CKnOBbs3%2BUOEe9Rc0TfH3cQukg%40mail.gmail.com .

"Like F3" 😆 On Thu, Apr 9, 2026 at 7:00 AM Dan K < dkulp2003@gmail.com > wrote: F3GroveCityPA Backblast 09APR26 Environment: cooler than it looked. Like F3. PAX: Cancel, Half, Mea, Professor Warmarama Gauntlet - There and back again Each utility pole had a stop with 3x merkins(OYO), 5x squats (U), 5x calf&half (IC) 15 ish stops x 2 = a good workout COT Ruck 0600 on Friday Saturday "Folds of Honor" mega ruck in Pittsburgh -- 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...