The Grit Mill

Semi’s Playground

QIC: Semi

15 seal jacks i/c
15 seal waves i/c
Side shuffle across parking spaces and back
15 cherry pickers
Grab 2 water bottles
Toy Soldier towards building

Mosey to playground behind Milford church of God

The Thang

15 hanging knees raises
10 swerkins
15 Semi rotator per side
10 upside-down merkin

3rd F
1 Corinthians 16:13-14
Be on your guard; stand firm in the faith; be men of courage; be strong. Do everything in love.

15 hanging knees raises
10 swerkins
15 Semi rotator per side
10 upside-down merkin

Chappie run back to AO (running with water in your mouth) reward of 10 burpees

Round of Mary
15 Reclined hello dollies
20 4 count Freddie
15 American hammers
15 big boys
15 lbcs

5 HIM showed today: Semi, Dory, Ruxpin, Baa, Shutter

Gump fill in

QIC: Semi

Side shuffle across parking lot, side shuffle back
20 mountain climbers i/c
15 seal jacks i/c
10 screaming lunges per leg oyo
15 seal waves i/c
10 mountain man pooper i/c
High knees across parking lot, butt kickers back

The Thang

Tabata, using small coupons
8 rounds of 8 excercises
Curls – palms up, hammer, palms down
Flys (shoulders on large coupon) – palms out, palms in
Squats – 6″, wide
Bent over rows – palms in, palms down
Bench press (shoulders on large coupon) – elbows in, palms together, skull crushers
Holding chair chest squeeze – extended, close
Abs – gas pumpers, lbcs, pretzel sticks
Bent over flys – palms down, palms in

3rd F
Find a group of men that will carry your mat for you. This F3 group is awesome! Thank you fellow HIM.


3 HIM showed today: Semi, Ruxpin, Shutter

Semi fun

QIC: Semi

15 seal jacks i/c
15 seal waves i/c
10 toy Soldier i/c
10 hip circles each direction oyo
10 mountain man pooper i/c

The Thang

Mosey to bridge by surf bagel.

Lt. Dan halfway up, Dan Lt. The other half
Side shuffle across bridge, switch facing direction halfway
Nur across bridge
Using benchs by new playground
15 bench squats oyo
20 derkins
30 urkins

3rd F
Hit on United’s men’s night.
The pastor talked about what is you scoreboard?
Money, promotions, success?
It should be:
Legacy, relationships, family

Attempted 5 swerkins on boat chain
Karaoke across bridge, switching facing direction halfway

Moved to the bocce court
15 pretzel sticks oyo
Not so easy lazy boy
20 gas pumpers i/c
Found a bench close to the bocce court
15 split squats oyo per leg
Bolt 45 Semi style
First 15, sumo
Second 15, feet 6″ apart
Last 15, high decline in bocce court

Toy Soldier set
50 lbcs
25 E2K per side
15 big boys

20 4 count Freddie i/c

Mosey back to AO


5 HIM showed today: Shutter, Sherlock, Roscoe, Ruxpin, Semi

Ai Wrote this F3 Workout

Ai Wrote this F3 Workout

Ai Wrote this F3 Workout
Ai Wrote this F3 Workout

F3 The Warmup

**Warm-up (5 minutes):**

1. **Side Straddle Hops (SSH)** – 25 reps: Stand with feet shoulder-width apart, hands at your sides, and then jump, spreading your legs while bringing your hands overhead. Return to the starting position and repeat.

2. **Arm Circles** – 15 reps each direction: Stand with feet shoulder-width apart, extend your arms out to the sides, and make circular motions with your arms. Repeat in both directions.

3. **Hip Circles** – 15 reps each direction: Stand with feet shoulder-width apart, place your hands on your hips, and make circular motions with your hips. Repeat in both directions.

4. **Good Mornings** – 15 reps: Stand with feet shoulder-width apart, hands on the back of your head, and bend forward at the waist while keeping your back straight. Return to the starting position.

5. **Plank Hold** – 1 minute: Get into a plank position, resting on your forearms and toes. Keep your core engaged and hold the position.

We ran the parking lot.

The Thang

**The Thang (35 minutes):**

Complete the following circuit of bodyweight exercises. Perform each exercise for the designated number of repetitions, with minimal rest between exercises. Repeat the circuit 3 times.

1. **merkins** – 20 reps: Perform standard push-ups with hands shoulder-width apart and elbows at a 45-degree angle to your body. Modify as needed (e.g., knee push-ups) to maintain proper form.

2. **Tricep Dips** – 15 reps: Find a sturdy elevated surface (like a bench or step), place your hands on the edge, fingers facing forward, and lower your body down by bending your elbows. Push back up to the starting position.

3. **Incline Push-ups** – 20 reps: Use the same elevated surface as for tricep dips. Place your hands on the edge and perform push-ups with your body at an incline.

4. **Lying Leg Raises** – 20 reps: Lie on your back with your hands under your glutes for support. Lift your legs straight up towards the ceiling, then lower them back down without touching the ground.

5. **Burpees** – 10 reps: Start in a standing position, drop down into a push-up position, perform a push-up, then jump back up, reaching your arms overhead.

3rd F

For our 3rd F I pointed out that I wrote this workout using Chat GPT using this prompt:


You are HIM- High Impact Man from the group F3. Produce a 45 minute outdoor workout using the F3 lexicon. Include 5 minutes of the warm up, focus on upper body, arms, abs and provide a 3rd F about the future of AI and how it can help men. Include Burpees. Give each exercise a rep count. We do not have any equipment, workout bars or dumb bells.

We then discussed the pros and cons of AI. Much of which is in this podcast:

A Grand Old Focker

DATE: 14 JUNE 2023

QIC: Focker

YHC took the Q today on the 248th birthday of the United States Army and the day we honor the flag of this great nation. The warm up consisted of 6 exercises for 14 repetitions since today is 6/14. The beatdown consisted of 8 exercises for 31 repetitions each for a total of 248 repetitions to honor the 248th birthday of the US Army. After completion of all 8 exercises we did a short lap in the parking lot. After the last round of exercises we completed a long lap and ended the beatdown with a Sherlock Shuffle. We completed 3 rounds of the 8 exercises. Upon completion of the COT all HIM present lined up and recited the Pledge of Allegiance to the flag.


Hip Circles – 7 each direction

Moroccan Night Club – 14 IC

Turn & Bounce – 14 IC

Cherry Pickers – 14 IC

Windmill – 14 IC

SSH – 14 IC




LBCs – 31

DIPs – 31






3 RD F:


America’s Revolutionary War began on 19 April 1775 with exchanges of musketry between British regulars and Massachusetts militiamen at Lexington and Concord. As their fellow citizen soldiers from New Hampshire, Connecticut and Rhode Island responded to the alarm, a state of war existed between the four colonies and the British government. Called the Army of Observation, a force of New Englanders surrounded Boston and had the British troops who occupied it under siege, but they needed help. They appealed to delegates who represented all thirteen colonies to join them in the struggle for American liberty.

When the delegates to the Second Continental Congress convened in Philadelphia on 10 May, they soon learned that armed men commanded by Ethan Allen and Benedict Arnold had captured the British forts at Ticonderoga and Crown Point on Lake Champlain in New York. The constitutional crisis, in which Americans sought a redress of grievances from the British king and Parliament, had become open hostilities. The delegates realized that even though many desired reconciliation, they would now have to address the new military situation. The Congress took the next step that eventually transformed a local rebellion into a war for independence when it established the Continental Army: the force we know today as the U.S. Army.

On 14 June 1775, Congress “Resolved, That six companies of expert riflemen, be immediately raised in Pennsylvania, two in Maryland, and two in Virginia… [and] as soon as completed, shall march and join the army near Boston, to be there employed as light infantry, under the command of the chief Officer in that army.”

The delegates then prescribed an oath of enlistment that required the soldiers to swear:

“I have, this day, voluntarily enlisted myself, as a soldier, in the American continental army, for one year, unless sooner discharged: And I do bind myself to conform, in all instances, to such rules and regulations, as are, or shall be, established for the government of the said. Army.”

The next day Congress voted to appoint George Washington “to command all the Continental forces” and began laying the foundation for “the American army.”

The Origins of Flag Day

That the flag of the United States shall be of thirteen stripes of alternate red and white, with a union of thirteen stars of white in a blue field, representing the new constellation. 

This was the resolution adopted by the Continental Congress on June 14, 1777. The resolution was made following the report of a special committee which had been assigned to suggest the flag’s design.  A flag of this design was first carried into battle on September 11, 1777, in the Battle of the Brandywine. The American flag was first saluted by foreign naval vessels on February 14, 1778, when the Ranger, bearing the Stars and Stripes and under the command of Captain Paul Jones, arrived in a French port. The flag first flew over a foreign territory in early 1778 at Nassau, Bahama Islands, where Americans captured a British fort.

Both President Wilson, in 1916, and President Coolidge, in 1927, issued proclamations asking for June 14 to be observed as the National Flag Day. But it wasn’t until August 3, 1949, that Congress approved the national observance, and President Harry Truman signed it into law.




Announcements: Labor Day beatdown at the boardwalk on Labor Day. Sherlock will post more about kickball tournament. Prayer requests: Quattros father-in-law and family, Ruxpins M and family, my son and his upcoming surgery. All the unspoken needs and intentions of all HIM present and the HIM in our group.


PAX: MacDaddy, Ruxpin, Focker

DATE: 18 MAY 2023


YHC took his Q today at the Grit Mill with 2 other HIM who won the first battle of the day and posted for a beatdown. The PAX who posted circled up and took turns pulling out 5 cards from the workout deck. Todays 3rd F highlighted the life of Medal of Honor recipient Ty Carter.


  • X20 IC SSH                           
  • X20 IC Cherry Pickers
  • X20 IC Moroccan Night Clubs
  • X20 IC Windmill                   


PAX circled up in the parking lot approximately 20ft away from workout deck placed in the middle of the circle. PAX instructed to Bear Crawl to the center and for each round of exercises PAX would draw 5 cards then all Crawl Bear back to positions and perform exercise listed on card: From cards 2-9 Reps would be the card number +10, Face Cards 25 Reps, and Aces 100 Reps. For any cards calling for sprints PAX would complete 1 short parking lot lap Mosey.







  • X17 LBC



3 RD F:

Ty Michael Carter was born in Spokane, Wash., in January 1980. Carter enlisted in the Marine Corps Oct. 13 1998, and attended the Marine Corps Combat Engineer School. He later served in Okinawa, Japan, as an intelligence clerk.  until 2002, when he was reduced in rank to lance corporal for fighting with another Marine. Shortly after his reduction in rank Carter was honorably discharged from the Marine Corps, Oct. 12, 2002.

After this enlistment, Carter enrolled in college and studied biology at Los Medonos Community College in California. After his first daughter’s birth and some time traveling the United States, Carter realized he was destined for further service in the military.

Carter enlisted in the U.S. Army Jan. 3, 2008 and became a Cavalry Scout at Fort Lewis, Washington.

In May 2009, he deployed to Nuristan Province, Afghanistan, where he engaged in the Battle of Kamdesh at Combat Outpost Keating.

COP Keating was the site of the bloodiest battles of Operation Enduring Freedom. It was a 12-hour firefight against a force of 300 Taliban fighters and ended with eight U.S. Forces killed in action and 22 wounded. Where Ty Carter earned the Medal of Honor.

Specialist Ty M. Carter distinguished himself by acts of gallantry and intrepidity at the risk of his life above and beyond the call of duty while serving as a Scout with Bravo Troop, 3d Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, during combat operations against an armed enemy in Kamdesh District, Nuristan Province, Afghanistan on October 3, 2009. On that morning, Specialist Carter and his comrades awakened to an attack of an estimated 300 enemy fighters occupying the high ground on all four sides of Combat Outpost Keating, employing concentrated fire from recoilless rifles, rocket propelled grenades, anti-aircraft machine guns, mortars, and small arms fire. Specialist Carter reinforced a forward battle position, ran twice through a 100-meter gauntlet of enemy fire to resupply ammunition and voluntarily remained there to defend the isolated position. Armed with only an M4 carbine rifle, Specialist Carter placed accurate, deadly fire on the enemy, beating back the assault force and preventing the position from being overrun, over the course of several hours. With complete disregard for his own safety and in spite of his own wounds, he ran through a hail of enemy rocket propelled grenade and machine gun fire to rescue a critically wounded comrade who had been pinned down in an exposed position. Specialist Carter rendered life extending first aid and carried the Soldier to cover. On his own initiative, Specialist Carter again maneuvered through enemy fire to check on a fallen Soldier and recovered the squad’s radio, which allowed them to coordinate their evacuation with fellow Soldiers. With teammates providing covering fire, Specialist Carter assisted in moving the wounded Soldier 100 meters through withering enemy fire to the aid station and before returning to the fight. Specialist Carter’s heroic actions and tactical skill were critical to the defense of Combat Outpost Keating, preventing the enemy from capturing the position and saving the lives of his fellow Soldiers.

Carter’s story stands as testament that many people do make mistakes in their careers, but not only can they recover from those mistakes, they can go on to do incredible things for their brothers and sisters on the battlefield, including risking their own lives.

When the job gets tough and life brings you down, be a person of action. Be like Ty Carter. Make your life about the people, the mission, and the family around you.

The Outpost (2020) is a movie about the battle that took place at COP Keating and NETFLIX has a series about 8 Medal of Honor recipients titled Medal of Honor that features Ty Carters story.




Announcement included: RovingRuckFest in The Boro tomorrow and the Memorial Day CSAUP I think it might be on a Monday this year.

Prayers were lifted up for MacDaddy and his family with unexpected burdens and for safe travels, for Ruxpins M and family, and for YHC as his family continues to cleanup and repair from the tornado in April and with changes to my work schedule with earlier longer days but less days per week. Also lifted up any prayers not voiced and the needs and intentions of all our brothers in F3 First State.


Gone to the Bank…

F3 Workout 5/10/23
AO: GritMil
PAX: 8
PAX Names: Sherlock, Whirlybird, Focker, Spreader, Deez, TimeClock, Ruxpin, MacDaddy.
QIC: MacDaddy
FNGs: o 🙁

Back Blast:

Warm –O-Roma
SSH X 20
Cherry Pickers x 10
Burpee Humpers X 10
Bolt 45s

The Thang:

¼ Mile Mosey to Old Wilmington Trust Bank parking lot by way of “The price is right run”.

Break into teams of two, one HIM conducts designated exercise on the wall while the other Bear Crawls ¼ way of parking lot, then NURs the rest. Then 10 SSH, 1 Burpee Humper, mossy back to their partner for the switch. Each round increases one burpee humper for a total 10 burpees humpers.

Wall Exercises:
Tri-cep dips on wall for 200 reps combined with partner.
Single leg lunges on wall (switch on 10 for each leg) for combined 200 reps.
Derkins on the wall for 200 reps.

3rd F:
“Rejoice always, pray continually, give thanks in all circumstances; for this is God’s will for you in Christ Jesus.” – 1 Thessalonians 5:16-18
(In everything, give thanks).
When is it easiest to be thankful? When things are going good, right? I find this to be very true in my own life. Maybe it’s good news that a particular test was negative, may something like our response after we find our keys. (O thank God). It is certainly easier to praise God when you are happy, you and your family are healthy and comfortable, and life is going great.
Well, it is just as important, if not more important, to thank Him in the midst of trials, when things are not going well, when our health is under attack, when there is something going on that drains us and puts all our focus on that hardship.
Here in 1 Thessalonians, Paul tells the church at Thessalonica to rejoice always and give thanks in all circumstances. Why is this so important for Paul to inform the church and us? Maybe they were acting thankless, or showing a lack of appreciation towards God. The reality is and sometimes it’s hard to hear, but God is in control of all things and always has a plan for us. The trials we face are not pointless, they may serve a bigger purpose than what we can understand. Sometimes God calls us to suffer, and sometimes God brings us overwhelming joy, but ultimately, God calls us to a lifetime of continual thankfulness. As the bible verse says, It is God’s will that we give thanks.
Let take a quick moment to go around and mention one thing that we are thankful for.

¼ mile “The price is Right Mosey” back to AO for COT

Boulder Shoulders for Days

Boulder Shoulders for Days
8 Outstanding HIM beat the Fart Sack for an early morning Boulder Shoulder Beat down.

QIC: MacDaddy
PAX: Whirlybird, Sherlock, Roscoe, Woodstock, Spreader, Ruxpin, Baa, MacDaddy

Moroccan Night Club IC x 10
In memory of Merkin March Madness, “The Merkin” IC x 1
Forward Arm Circles IC x 10
OYO shoulder stretch while we wozzy over the the OVERHANG OF PAIN.

The Thang:
One HIM runs a Gigante Lap, while the other HIM hit up an exercise station. When the runner returns, we switch stations, sending out another runner.
35# Shoulder Plate Halos
10# Steering Wheel Shoulder Drivers
#10 per hand Upright Rows
#10 per hand Squat into Arnold press
35# Should Shrugs
25# Dumbbell Curls or Overhead Shoulder Press
35# Shoulder Plate Swings
25# Weighted Crunches
10# Wall Ball Squats
Rinse and Repeat

3rd F:
A man and his wife were invited to spend the evening at his employer’s home for dinner, and then out into town to see the sites and attractions. His boss is very wealthy, and is very generous with his money and doesn’t want anyone to spend a dime.
The man’s wife was delighted to experience the life of the extremely wealthy. She knew this would be an experience that she would always remember.
On one occasion as they were about to enter an exclusive restaurant for some dessert, the boss was walking slightly ahead of them. He stopped suddenly, looking down on the pavement for a few seconds in silent.
An awkward silence followed. What was he starring at? There was nothing on the ground except a single darkened penny that someone had dropped. Quietly, the rich boss reached down and picked up the penny.
He held it up and smiled, then put it in his pocket as if he had found a great treasure. The wife’s was in awe. How absurd she thought! Why would he waist his time picking up a single penny?
Throughout the evening, the wife thought about that penny… and it bothered her. Finally, she causally mentioned that her son once had a coin collection, and asked if the penny he had found had been rare one.
A smile crept across the man’s face as he reached into his pocket for the penny and held it out for her to see.
Look at it. He said. Read what it says. She read the words United States of America.
No, not that; read further.
One cent? No, keep reading.
In God we Trust? Yes!
The wife replied…And?
The rich man said, And if I trust in God, the name of God is holy, even his name on a coin. Whenever I find a coin, I pick it up and see that inscription. It is written on every single United States coin, but we never seem to notice it!
God drops a message right in front of me, telling me to trust Him?
Whenever I see a coin, I stop and look at it to see if my trust is still in in God. I pick the coin up as a response to God; that I do trust in Him. For a short time, at least, I cherish it as if it were gold. I think it is God’s way of starting a conversation with me, and I’m thankful for that. God is patient and pennies are plentiful!
Psalm 34:4-6
Delight yourself in the LORD; And He will give you the desires of your heart. Commit your way to the LORD, Trust also in Him, and He will do it. He will bring out your righteousness as the light, and your judgment as the noonday.

Back to the Overhand of Pain for a little more fun.

HIM brought it in for the COT


GRIT MILL 3/22/2023












Angry…. Bird Chest Beatdown

F3 Angry… Bird Chest
QIC: MacDaddy
5 Outstanding bird chested HIM showed up at the Gritmil for a FabTabulous Beatdown.
Focker, Woodstock, Roscoe, Ruxpin, MacDaddy.


Single Sided Giant Arm Circles, Forward Only X 10 in cadence.

Swimmers Stretch X 10 in cadence.

Whirli-Stocks X 15 in cadence.

MacDaddy Merk 45s in cadence. Recently, as of today, changed to MacDaddy Merk 30s.

The Thang

HIM will “The Price is Right Run” to the basketball court.

Team up: Partner sprints to other side of B-Ball court and Lt Dans back while partner starts Merkins.

Stop when combined team finishes 200 Merkins.

3rd F

In the spirit of Merkin Madness, I’d like to talk about anger. As men, I know this is something we can all relate to.

Anger is everywhere. It’s in the news, it’s in the schools, it’s in the work environment, and we even see it driving down the roads. Let me share with you a little story.

An everyday honest man was being tailgated by a stressed-out woman on a busy boulevard. Suddenly, the light turned yellow just in front of him, and he decided to make a full stop. He did the right thing, stopping at the light where there was also a crosswalk. He could have easily beaten the yellow light by accelerating through the intersection, but he did the right thing and came to a complete stop. The tailgating woman just flew off the handle as she slammed on the horn with one hand, while giving the middle finger with the other, screaming in frustration that she missed her chance to get through the intersection.

Does this sound familiar? Maybe we can relate.

Well, as she was still in mid-rant, she heard a tap on her window. She looked up and saw the face of a very serious police officer. The officer ordered her to exit her car with her hands up. Then, he took her to the police station where she was searched, fingerprinted, photographed, and placed in a holding cell.

After a couple of hours, a policeman approached the cell and opened the door. She was escorted back to the booking desk where the arresting officer was waiting with her personal effects. He said to her, “Mam, I’m very sorry for this mistake. You see, I pulled up behind your car while you were blowing your horn, cussing up a storm, and flipping off the guy in front of you. It was then, that I noticed the ‘Choose Life’ license plate holder, the ‘What Would Jesus Do’ bumper sticker, the ‘Follow Me to Sunday-School’ bumper sticker, and the chrome-plated Christian fish emblem on the trunk. So naturally, I assumed that you had stolen the car.

You see men, anger has so much power and can have control over any individual, anyone one of us can be subject to it.

The word Anger found in the dictionary as a Noun that says: a strong feeling of annoyance, displeasure, or hostility. As a Verb, it means to fill with anger, or provoke anger in.

As Christians, High Impact Men, Role Models, Teachers, & Leaders in our home and our community, we are certainly not exempt from this behavior of anger, in fact the Bible says in

Proverbs 27:4, “Wrath is fierce, and anger is a flood”. “Anger is a Flood”.

What does that mean?

Take a moment and think of a flood and what it looks like. Here we have a flood that just comes roaring in, and what is it doing, it’s destroying people, property, and everything in its path.

It’s just so powerful, it rips through and destroys everything.

This is why we need to get control of our anger, because it can ruin us, and everyone around us.

Ephesians 4:31 – “Let all bitterness and wrath and anger and clamor and slander be put away from you, along with malice.”

Let’s look at Cain. He became angry with his brother Abel, and then what happened, he murdered him.

Prior to this event, you find in Genesis 4:6-7: God said to Cain, “Why are you angry? And why are you looking down? Will not your face be happy if you do well? If you do not do well, sin is waiting to destroy you. Its desire is to rule over you, but you must rule over it.”

God is speaking about self-control. We need to hold our tongue, control our temper, and rule over our anger, to keep that flood from ruining everything we love.

Back to the Thang:

Teams split up again. Parner places feet against the fence and start Mike Tysons, Then, partner Frog Hops to free throw line, Bear Crawls to center line, then Crossovers to the fence, return to partner with a sprint and switch until a total combine 100 Mike Tyson are completed.

The Price is Right Run back to AO, but not before stopping to do Lt Dans across the bridge.

HIM finished strong with plenty of time for the COT.

Good push, literally….

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