Back where it all began….

AO: Grindstone

When: 11/08/2022

QIC: Milli Vanilli

PAX (17): Crab Cake, Dipstick, Harbaugh, Inseam, Mayflower, Maytag, Milli Vanilli, Mr. Hand, Napalm, Schneider, Snowman, Soul Glo, Spit Valve, Swiper, Valley Girl, Walkie Talkie


The Grindstone Q sheet is almost always full so YHC had to push a month out to celebrate my 3 year F3 Anniversary.  I already took the anny Q at the Rubicon and Windjammer in October, but let’s save the best for last and put some work in.


A great turnout in the Gloom on a warm, muggy, foggy day….

I wouldn’t have it any other way.  A quick disclaimer, please don’t sue the usual suspects and we’re off.

Important safety tip, DB drills aren’t the best idea with wet leaves.  Audible!


Circle up at the parking lot near the entrance and let’s get started.


Willie Mays Hays


Copperhead Squat


Dipstick said the echo from YHC was insane.  I heard none of that, but it sounds cool!

The Thang:

The Thang 1.0 – 7 of Diamonds

Around the bases we go….

7 burpees at each base = 28

14 Flutter Kicks = 56

21 merkins = 84

28 Calf raises = 112


Next up…Albatross Wings.  This is an oldie but goodie that Whiz used to pull out during Warm-O-Rama.  We knew we were in for it when he got those going early.

20 reps each, keep your arms up after each round

  1. Forward Arm Circles
  2. Backward Arm Circles
  3. Seal Claps
  4. Overhead Claps
  5. Moroccan Night Club

Now that we’ve done some math….let’s work on our ABCs.

On your 6, legs together… the alphabet.  Caps, lower case, cursive….Irwin M. Fletcher, you choose.  And thank you, Snowman….I heard you giggling when I said “rirruto”

Gentlemen, we’ve now gotten through Thang 1.0….and page one of YHC’s weinkie.

The Thang 2.0…to the football field!

No lines, but new turf…..we know the drill.

Spartan Run.

Four 100 yard sprints with a fielder’s choice of 10 reps mixed in…

Inseam with the Wolverine

Whiz with the lunge

Walkie Talkie with the SSH

Snowman with the American Hammers!

Nice work, men…almost done. But still work to do so let’s head over and grab a coupon and do our best Gorilla Complex with time winding down.

8 reps of curls, overhead press, skull crushers, and wonder bras followed by a 16 count curl before heading back to the Flag.

Inseam brought his discount coupon, which was a BOGO actually so all PAX received the early enrollment discount of 5 burpees.


Aaaaaaaaand that’s time.  Great work, men.


17 PAX…great turnout this morning.

Updates on the blood drive in both Alpha Central and Forsyth locations.

Santa Ruck….Forsyth crew and Fulton crew are dividing and conquering.

Some staggering numbers out of North Fulton Community Charities…

They go through 18,000 – 20,000 pounds of food per WEEK….serving approximately 160 Families per DAY.

Every bit of what we can do helps the community.

Naked-Man Moleskin:

Looking back on my 3 years with F3, this has been one of the most fulfilling experiences of my life.  I sincerely appreciate all of the PAX I’ve met along the way and really enjoy all aspects of F3.

So thank you, Grindstone.  You all have done incredible things here at the AO…..three years ago, our numbers were routinely low, often 5 pax or less, but thanks to Whiz and the entire crew here, it’s one of the strongest in the region.

Appreciate all of you having me today….it’s an honor to lead.

Thank you!

milli V

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