Grind Mode

Preamble:

Two years and 1 day ago I showed up to Grindstone. It was Spit Valve's birthday and he had the Q, as well as music for the BD. It has taken me nearly 2 years to realize that you are supposed to make the beatdown as hard as possible, without making it impossible. Hopefully I did well this morning and our bodies (specifically our legs) remember this one for the next couple of days. I should have told Vanna it would be a 0.0 BD... there is always room for improvement.

Warm-O-Rama:

• SSH
• Good Mornings
• Imperial Walkers
• Willie Mays Hays
• Moroccan Night Clubs
• Seal Claps

The Thang:

First we did 20 penalty burpees for 5 x 4 PAX showing up late to the BD. The we did the BD.

Wheelbarrow Race

• Partner Up
• Every 10 yards do the following:
  • 5 jump squats for every team you are ahead of
  • swap who is the wheelbarrow

4 x 11s

• 4 Sets of 11s, in any order, Cumming count anywhere applicable
  • Dips & Carolina Drydocks
  • Dead bugs & rosalitas
  • Raised heel Bulgarian Split Squats & Side Lunges
  • Burpees & Mike Tysons

COT:

Announcements

• Tomorrow Tuesday May 19th, 2026 - The Forge has its first official BD
• June 12th - Tower CSAUP
• June 20th - Eagle Ranch 5k
• June 20th - Pool party at Olaf's
• Dec 11th - Christmas Party at Windermere Lodge

Naked-Man Moleskin:

Prayers:

• For Schrute, his M, and their marriage.
• For Flambeaux & family for safe travels over the next few weeks
• Praise from Snowman for getting back out in the gloom and recognition of what a difference it makes to start his day in fellowship, and with energy and intention.

During coffeteria, I reflected on what F3 has meant for me over the past two years and while there hasn't been a major physical transformation, the accountability and fellowship that drives consistency has made me physically stronger, and the community and leadership opportunities have made me mentally stronger. All that said, the most important thing it has given me is an avenue to serve and give back to others, both within the F3 community as well as within the county. It really makes a difference being able to have a purpose and aim, and reduces the amount of time I waste navel gazing and worrying about myself.