AO: The Grindstone

When: 08/17/2020

QIC: @F3Inseam

PAX (9): Milli Vanilli, Cookie, Swiper, Whiz, Hushpuppy, Snowman, Olaf, Benny, Inseam


YHC gave the following pre-blast the night before on Slack. It appears as though only a true Muse fan (like Hushpuppy) would catch on to the now obvious theme.

“YHC has the keys to the Grindstone tomorrow. Please dig down and join me to discover the muse behind this sure-to-be great week starter of a BD! Guided by starlight and fueled by hysteria, the gloom will be ours to take.” 


Mosey around to the long A parking lot, and circle up at the BTTW wall for SSH, Cotton Mills, Good Mornings, and Sprinklers. All IC. Mosey back to the flag to pick up Whiz and head to the football field for the main event.

The Thang:

Today we spelled MUSE while listening to Muse. It was truly a beautiful thing.

M – Millenial

Total count of 2000 is the goal. Partner up. The team will do 100 of each exercise, then run 100 yards before repeating with the next exercise. Ten rounds for a total of 1000 yards and 1000 reps. Exercises were as follows: SSH, Lunges, Merkins, LBCs, Mtn. Climbers, Flutters, Arm Raises, Squats, Oblique Crunch, Burpees.

U – Updowns (with a twist)

Pax Circle up and perform up downs continuously while we take turns doing the shuttle run. Yea that shuttle run….think high school football practice, or NFL combine. Once each pax had completed the shuttle run, Up Downs stopped.

S – Shoulder Blaster Special

Set of shoulder exercised 15 each IC. Don’t drop your arms. Sun Gods, Moroccan Night Club, Bent Arm Moroccan Night Club, Shoulder Press, Seal Clap, Over Head Clap, Cherry on Tops.

E – Everything You Got

Sprint 100 yards and back…everything you got.

The playlist for today was:



Pound out 1 MoM. Pray for job interviews, pax and their families battling various different hardships, spreading F3 in our community, YHC starting his Master’s today.

Naked-Man Moleskin:

I thoroughly enjoyed it this morning. Props to Benny for making it back out 4 days straight after coming off IR. Putting in work and seeing gains!

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