Date: 2026-05-30 AO: The Grid Iron Q: Rash , PAX: Rash, Fezzik, Splinter, Tech Know, Plowman, Goon (F3 Oregon Territory), Ozborn, Cage, Gopher, Canary FNGs: 2 Gopher, Canary COUNT: 10 WARMUP: BW Squats Mobility
THE THANG: 10- to 1- rep ladder / AMRAP 20 mins Lunges Burpees Leg lifts Merkins
100m (Quarter Pounder) / AMRAP 20 mins Bear crawl Side lunge Side lunge opposite side Broad Jump
WARM DOWN: Stretching
ANNOUNCEMENTS: We will have a F3 booth at Hills Alive this summer. Need ideas on how to engage / incentivize men to check out the group.
TAPS: Lots of praises and thanksgiving this week. Splinter 16 years of marriage, love and support shown through local communities, Plowman’s recovery going well, and prayer around mid-terms this coming week.
THE THANG: 10- to 1- rep ladder / AMRAP 20 mins Lunges Burpees Leg lifts Merkins
100m (Quarter Pounder) / AMRAP 20 mins Bear crawl Side lunge Side lunge opposite side Broad Jump
WARM DOWN: Stretching
ANNOUNCEMENTS: We will have a F3 booth at Hills Alive this summer. Need ideas on how to engage / incentivize men to check out the group.
TAPS: Lots of praises and thanksgiving this week. Splinter 16 years of marriage, love and support shown through local communities, Plowman’s recovery going well, and prayer around mid-terms this coming week.
Tags: The Grid Iron, Rash, Fezzik, Splinter, Tech Know, Plowman, Goon (F3 Oregon Territory), Ozborn, Cage, Gopher, Canary