F3 Gold Rush
Plant. Grow. Serve.
Consistency Wins in the End

Consistency Wins in the End

Q: Possum


  • Hall Pass
  • Dimple
  • Dinghy
  • Abacus
  • BaNjO
  • Hydro
  • Offshore
  • Bartman
  • Schwartz
  • Razzmatazz
  • juice box
  • FNG Selleck

Official Weinke 10.2.2020
Greetings and Disclaimer
Mosey around to left to front school parking lot
Our mission is to plant, grow and serve small men’s workout groups for the invigoration of male community leadership.
Invigorate = to give strength or energy to.
COP – All IC
Arm Circles
Cherry Pickers
Hairy Rocketes
Mountain Climbers

The Thang
Mosie to path
F3 workouts are free, open to ALL men, outdoors rain or shine, peer led, and end in a COT. Why?
B – 5 Burpees
L – 10 Lunges, each leg
I – 15 Imperial Walkers, 2 is 1
M – 20Merkins
P – 25 Plank Jacks
S – 30 Squats
Credo = Leave no man behind, but leave no man where you find him.
Sprint from end to end after each set.
6 MoM – All IC
High Dolly
Low Flutter
Low Dolly
High Dolly
Intensity makes a great story, but consistency wins out in the end.
Real BOM

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