F3 Gold Rush
Plant. Grow. Serve.
Do the Bonus Rep

Do the Bonus Rep

The Pound – 10/6/20
Q: Psalty
PAX: 13
Fanny Pack, Stitches, Happy Meal, Foghorn, Bambino, Bandwagon, Tech Deck, Thumper, Spirit Fingers, Jumpstart, Offshore, Lincoln Logs (Former FNG)

Hairy Rockette
Good morning
10 x Suicide Squats
(50%-100%-50% =1 rep)
The Thang
Mosey to hill on the right
Bear Crawl Up
10 burpees
Bolt 45s
Rosey around park to front Parking Lot
Mid-Section Mary
21 x Butt Ups IC
10 to 15 Crunchy Frog IC
10 to 15 Freddie Mercuries IC
Dora 1-2-3
Sprint down and back
Low Country Crabs – 100
Jungle Boi Squats – 200
LBCs – 300
10 x Wheel of Merkin
Mosey back to initial gathering point
23 x Butt Ups IC

Named Lincoln Logs (Hint: He likes to build things)
Words: Always go for the bonus because anything extra you do today makes you better for tomorrow.
Take the extra step, extra rep, embrace the bonus.
Finished with a quick prayer

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