F3 Grove City

F3GroveCityPA BACKBLAST Aug-6-2026  Environment - muggy, 77F PAX - Half, Mea Warm-arama Gauntlet 5 merkins, 10 LBCs, 15 squats 10 MikeTyson Pushups at the Cannon. Long run around the HS back to the cars. COT Next up - Saturday 8/8/26 bootcamp 0700  -- 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/CANYwqGCH6vKTxtzZiK8zw2seUa_M2DWySrcv7VgBUVV75VbJVw%40mail.gmail.com .

#F3Backblast #Thursday July 23, 2026 AREA OF OPERATION: GC Memorial Park #Detention  ENVIRONMENT: 48° F PAX:  Cancel, Mea, Junior, Frodo, Half, Worm WARMARAMA side straddle hops Imperial walkers Don Quixotes hi butts THE THING: We ran a light pole gauntlet, performing ten reps of a unique exercise at each pole. Members of the pax rotated through Pole Q. Movements included:  Merkins Sumo squats bicycles 8-count merkins head shoulders knees toes tap merkins boring squats big boy sit ups hand release merkins Ras merkin jacks lunges motivators inverted dancing bears hand clap merkins 6 MOM CIRCLE OF TRUST:  #F3Count: 6 pax TAPs: Ruck on Friday, 6 AM ...

AO: Detention Environment: 79s and humid Pax: Cancel, Mea Q: Professor Deconstructed burpie ladder Ruck tomorrow 6AM Pub night July 8 at Patch’s -- 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%2BMzwCLB2Vy1UMYB8jcy_DbHrz4yDv-9Uf0NRnPKy_LVn55w%40mail.gmail.com .

#F3Backblast #Thursday June 25, 2026 AREA OF OPERATION: GC Memorial Park #Detention  ENVIRONMENT: 62° F PAX:  Cancel, Half, Worm, ToddGack WARMARAMA side straddle hops Imperial walkers Don Quixotes Shoulder burner: Ras overhead claps cherry pickers hallelujahs Michael Phelps seagulls THE THING: Table Scramble Bonus x2 + table rows + bench dips Playground Circuit x1.5 Hanging rows Merkins with twist h/s/k/t fence sit 6 MOM walking lunges bear crawl CIRCLE OF TRUST:  #F3Count: 4 pax TAPs: Ruck on Friday, 6 AM F3 Pub Night at Patch’s house, Wednesday, July 8! James D. Witmer jamesdwitmer.com ...

#F3Backblast #Thursday June 16, 2026 AREA OF OPERATION: GC Memorial Park #Detention  ENVIRONMENT: 68° F PAX:  Cancel, Half, Mea, Blacktop, Frodo THE THING: Playground Circuit: Hanging rows Merkins with a twist Motivators 1 min fence sit 6 MOM CIRCLE OF TRUST:  #F3Count: 4 pax TAPs: Ruck on Friday, 6 AM F3 Pub Night at Patch’s house, Wednesday, July 8! 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+unsubscribe@googlegroup...

Hello everyone, Out of all the dates, it looks like July 8th is the best option for the F3 pub night.  We'll plan on starting around 7 PM and go until we get tired of singing.  Address is 1013 W Ketler Dr, Grove City, PA. We'll plan to be outside as long as the weather is nice. Otherwise I've got a patio and a giant living room as options. Bringing a lawn chair would be advised. Even if you didn't fill out the form, feel free to come over! No need to RSVP. See you then, if not before! Patch -- 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_YAsL9EYtAfL5BfsoS6L56C8b80dypt8FMzZDbTGTn78Q%40mail.gmail.com .

Backblast F3GroveCityPA 11JUN26 Environment - muggy 70F PAX: Blacktop, Cancel, Frodo, Half, Mea Warmarama  Mini gauntlet - 5 merkins at each light post until we hit the center of the park. Strawberry Days Table work. The tables were arranged in a central horseshoe for GC Strawberry Days so we did a Last-man-up course with: 50 hack squats 50 table rows 50 calf raises 50 shrugs 50 step ups 50(sih) bench seats to finish 6 minutes of Mary 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/CANYwqGC%2B6YbVgo6teUke56wyo0bf90NawzTKkZmoEVKjeDjkrA%...

F3 friends,  I am volunteering to host an F3 pub night in July at my house. I think most of you know, but I live in town smack dab between Frodo's house and Hunter Farms.  Here's a quick survey to try and nail down a date for all that is interested. Of course like in previous years, friends and family are welcomed and encouraged.  https://forms.gle/euANCVErgnuZq7TX6 I'll send out a firm date, plans, etc once I get a healthy number of responses.  Thanks all! Patch -- 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_bZ3J7Vg5HztnCuqpAV%2B8cLNe31CSE%2Bgh3SCkaFLAsmyw%40mail.gmail.com .

ENVIRONMENT: 70F with scattered showers PAX: Cancel, Skillet, Patch THE THANG: Planned to do disc golf but quickly pivoted to a pavilion workout when it started pouring COT at Clark's Later today I'll be sending out a Google survey for picking a date for F3 music night - be on the lookout! -- 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_Y62%3DXar_aN0E72E8MRBDUMAMgQVGYURMh8JTJ4UBYGVg%40mail.gmail.com .

F3GroveCityPA  RESPECT Special - Mea called a beatdown to honor reaching a respect-able age. Respect-able PAX: Frodo, Mea, Cancel Leftover PAX: Half, Worm, Cancel, Skillet, Junior Warmarama Cornhole Games (squats, calf-n-half) Merkins - 50 in unison. COT Trivia Thank you all for joining in the silliness; not just today but over the past 8 years. -Mea -- 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/CANYwqGBVGtWQuBUhMCoXGm2-cfHir8YZ8kVzWSUhtK_vF8sUnA%40mail.gmail.com .

Beautiful morning in low 50s and sun shining as Skillet, Patch, Fizzle, and Cancel did small space exercises and laps around the light poles in the parking lot and wrapped up at the playground. Next workout on Monday for ruck at 6:00. Special respect workout Wed 6/3 at 5:30 at Big Rail followed by Trivia for those interested. -- 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/CAGwB%2BXQpiXPVOxvX0ArzW2_RKkvw2uzJzOwyX66Jc-vNoBg1Vw%40mail.gmail.com .

shareed q between pavilions: Mea, Cancel, Half, Frodo, True Blue, professor  Ruck tomorrow Pray for Blue’s surgery, for a soon grandchild, and upcoming family court concern -- 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/CAGwB%2BXRK9c%3DBoNd-qCkLYax6Uv9R1dr4rnroVeVdd1m237cdHw%40mail.gmail.com .

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...

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/CANYwqGB9%3DGXDikKYjVCPaEaWMekO9voW72q%3D6R0Ak4Gka_8Oeg%40mail.gmail.com .