Date: 08/30/2026
Time: 6:15 – 7:00 AM
Location: Pump Station
Pump Station Grinder
Pax: 10 Total
Flo
Spaulding
Bobber
Ukulele
Gulliver
Shepherd
Carmen San Diego
Fat Amy
Finkle
Tarnished – Q
F3 Fitness, Fellowship, Faith
Mission: To plant, grow, and serve small workout groups for men for the invigoration of male community leadership.
5 Core Principles:
Free of charge
Open to all men
Always held outdoors
Led in a rotating fashion by men participating in the workout
Ends in a circle of trust
Disclaimer
Thang:
Warmup: Abe Bogada, Willie Mayes Hayes, Michael Phelps OYO
The workout was a round of work followed by a run up the hill looping though the park down the stairs and back. 5 rounds total with exercises increasing in number, reps, and difficulty as the rounds increased.
Round 1
10 – Goblet Squats
15 – Curls
20 – Block Presses
Round 2
10 – Lion Kings
15 – CPR
20 – Rows
Round 3
10 – Block Lunge (2×1)
12 – Thrusters
15 – Side Block Lunges (2×1)
20 – Calf Raises w/Block
Round 4
10 – Burpees
12 – Absolutions
15 – Mike Tysons
20 – Flying Squirrels
Round 5
10 – Manmakers
12 – Imperial Blockers
15 – Grave Diggers (2×1)
20 – Hand Release Merkins
Commentary from the Q – The "Grinder" lived up to the bill with two PAX finishing before we ran out of time and no rest to be found. The coffee and fellowship afterwards was a great as well.
COT
Count-O-Rama
Name-O-Rama
6: Spaulding
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