GRANTLAND “TEST YOURSELF”
Welcome to F3
Mission Statement:
Our mission is to plant, grow, and serve small workout groups for the invigoration of male community leadership
5 Core Principles:
-free of charge,
-open to all men,
-held outdoors,
-peer-led in a rotating fashion,
-and always ending with a Circle of Trust
Creedo:
Leave no man behind, but leave no man where you find him
Disclaimer:
NOT A PROFESSIONAL, YOU DO YOU AND DON'T SUE ME!!!
AO: GRANTLAND 7/1/2026
The Setup
Equipment needed: One heavy coupon (a cinder block or kettlebell), a paved track/parking lot, a bench or picnic table
Format: Group each set with a lap around the designated workout area (approximately ≈ 400 meters) to keep the heart rate pegged
1. Warm Up
Perform all exercises In Cadence (IC) SPMICE
10 Count Motivator
The SUCK-IT× 20
2. The Thang – Part 1:
Start with your coupon. Perform the designated reps at your starting point, then run a Parking Lot lap (goal = don’t put block down during the rounds!!!)
Round 1: 40 Blockees (Burpees utilizing the block)
Round 2: 50 Goblet Squats
Round 3: 40 Overhead Block Presses
Round 4: 50 Kettlebell/Block Swings
If you finish early, plank until 6 finishes or join him
3. The Thang – Part 2:
Find a picnic table and a partner. Partner 1 does table jump-ups, Partner 2 runs the parking lot, Rotate until the partners accumulate:
100 Picnic Table Jump Ups
200 Inverted Merkins (feet on bench seat)
300 Lunges (2 is 1)
If your team finishes early, mosey parking lot until all teams finish
4. The Thang – Part 3
CIRCLE UP w/ Block!!!!
Do not sit out. Execute every rep In Cadence (IC) to guarantee deep abdominal exhaustion:
SPMICE
LBCs (Little Boy Crunches): × 40
WWII Sit-ups: × 20
Flutter Kicks: × 40 (4-count)
American Hammers: × 30 (4-count)
Plank to Failure (PTF): Hold a strict plank until the last man in the group collapses.
End workout at 6:08 at the latest!
PAX PRESENT:
-Tarnished
– Rumor
– Doubtfire
– Irish Hoss
– Finkle
– Crawdad
– Jellystone – FNG (MIKE TACK)
– Cyber Truck
– Lullaby
– Bourbon
– Huckleberry
– Geppetto
– Montoya
– Photon
– Ten Pin
– Echo
– Coconut
– Bobber
– Binford
– Big Spoon
Count-o-ramma
Name-o-ramma
The 6
LDP3
Announcements
NOTES: didn't get a chance to make to Part 3 of the workout but it was a real burner! Thank you to the other 19 pax that showed up and got 1% better!
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