Latham Grinder

  • Monday March 6, 2023
  • 0530 – 0615
  • a little chill in the air


10 Pax: Wojo – RESPECT, City Slicker – RESPECT, Huggies, Gilligan, Eye Roll, Sand Piper, Akron, Everest – RESPECT, Scooby Doo – RESPECT,  Bruce Lee – QiC;

We began our morning with an affirmation of the one singular mission of F3:

The Mission of F3 is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership

YHC shared the appropriate disclaimers launched on a mosey up to First Presbyterian, for

The Warm-A-Rama

  • Side Straddle Hops x 15 IC
  • Hillbillys x 15 IC
  • Abe Vigodas x 15 IC
  • String Rippers x 15 IC
  • Plank to runners stretch R and L
  • Sun Gods x 15 IC, Chinooks x 15 IC, Sun Gods (reverse) x 15 IC, Cherry Pickers x 15 IC
  • Hug Thy Self – OYO

With that we were warmed up for:

The Thang

We engaged in a partnered up for a DORA style grinder. Partner A would stay and chip away at the exercises laid out, while partner B ran up the steps where a whiteboard with hash marks awaited. Pax B were tasked with Burpees, and for each Burpee accomplished, they could wipe off a has mark – the number wiped off per round was determined by the individual. Once they wiped out their chosen amount of Burpees, they ran back down the steps to alleviate their partner who was working on:

  • 100 T-Bar Merkins
  • 200 Wojo Squats
  • 300 LBCs

This pattern continued until the Pax wiped the board clean.

We then took a mosey around the church and once back to our original location the work continued. This time, instead of wiping the board clean, the Pax was tasked with Being An Asset by adding as many Burpees as they could before we called OMAHA. I challenged them that we needed to exceed the amount that were wiped off…and the Pax met this challenge

Omaha was called, 128 Burpees were tallied, and we moseyed back to the shovel flag for:


  • Box Cutters x 15 IC
  • Cindy Crawfords R and L x 15 IC
  • Pickle Pushers x 15 IC, and
  • American Hammer x 20 IC



Announcements –

Community Housing Solutions – this Saturday: check Shenanigans or hit up Dont Cha Know or Radiator


Gilligan shared a praise for his brother

YHC took us out with a simple reflection upon canceling/shouldering one another’s ‘debts’/burdens and in turn being an asset to our community. I shared one simple admonition to help one person today – be an asset