F3 Gold Rush
Plant. Grow. Serve.
Jump, Run, Throw…

Jump, Run, Throw…

Q: Bandwagon

PAX: Possum, Bambino, Babyback, Schmear, KJV, Happy Meal, Singlet, Foghorn

Disclaimer and Mission Statement – Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.


  • Imperial Walkers IC – 13
  • Harry Rockettes IC – 12
  • Mt. Climbers IC – 15
  • Dips – 20 OYO/Slow Motion Derkins 10 IC x2

Mosey to Trail

Smurf Jacks IC – 20

Mosey 1/4 Mile

Seal Jacks – 14 IC

Mosey back to Street 

Plank Jacks – 20 OYO

Mosey to Hill

Carioca Jacks IC – 15

At the Hill

Bernie to each Light Pole x3

Mosey Down in between each Bernie

Mosey To Sand Pit

Groups of 3

  • Partner 1 – Pick Up Kettlebell and backward throw as far possible. All groups throw at the same time. Sprint to get kettlebell and bring it back to your partner. 
  • Partner 2 and 3 hold squat while partner throws KB

Staying the Sand

Cones across the sand pit placed every 10 yards or so 

  • Bear Crawl 50 yards

Walk to first cone do 10 gas pumps… walk to 20, do 20 gas pumps … all the way to endzone…

Back to Benches

Rotating to a new bench each set

  • 10 steps-ups (5 each leg)
  • 5 Derkins


  • LBC – 14 IC 
  • Peter Parker’s – 10 IC


  • We make each other better. 
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