F3 Gold Rush
Plant. Grow. Serve.
Rock on with yo’ bad… partner?

Rock on with yo’ bad… partner?

QIC: Fanny Pack
PAX: 23 + Sandbag from Phoenix
Happy Meal, Horry, Psalty, Tech Deck, Roadkill, Birthday Suit, Charles Entertainment, Bilbo, Tri-Tip, Foghorn, Bambino, Possum, Bandwagon, Spirit Fingers, Jumpstart, Chong, Thumper, Stitches, LOL, Rabbit, Offshore, Tent, Sandbag
Mileage: 2.0 +/-

Mission statement

Five core principles
Open to all men
Free of charge
Held outdoors, regardless of weather
Led by a peer in rotating fashion with no license or certification required
Ends in a Circle of Trust

Disclaimer – Modify to prevent injury and still get reps in

SSH IC x23
Hairy Rockettes IC x19


Grab a jump rope each
50 jumps over rope

Partner up, one partner holds handles, other partner holds loop
Mosey to hill
Lunge Walk up
Dan Taylor down 1:4 (squat:lunge)
Plank for 6

Mosey to school parking lot
50 jumps over rope
Find a new partner

Mosey to Wintergreen and Old Auburn
Monkey Humpers OYO x35

Select one large rock per partnership and cross street to sidewalk.
Partners plank in shoulder to shoulder, arms length apart, toes on curb
Push/Pull rock on ground under shoulders of each partner OYO x10 (across and back is 1)

Sit on ground back to back, one PAX with rock
F3 Turntable (pass rock to partner twisting one direction, receive on the other side) OYO x10
Repeato, other direction
Return large rocks

Mosey to stop sign
LBCs OYO x30

Indian Run back to school parking lot
50 jumps over rope
50 jumps over rope

Mosey to Picnic tables
Squats IC x19
Step ups OYO x20 (1 is 1)

Mosey to parking lot

Low Dolly IC x31
Imperial Walkers OYO x40 (1 is 1)
Plank until time called at 6:00am (45 ish seconds)


Gentlemen, you can choose your focus. You can focus on good or you can focus on something else. We have tear ducts to clean our eyes. Periodically, especially in today’s society, take some time to clean your eyes, re-center your focus on things valuable to you.

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