F3 Gold Rush
Plant. Grow. Serve.
Crossing discipline with determination

Crossing discipline with determination

QIC: Fanny Pack
PAX: 16*
Mileage: 2.2+/-

Psalty, Razzmatazz, Spirit Fingers, Hall Pass, Sancho, Selleck, Foghorn, Tent, Bandwagon, Thumper, Offshore, Waldo, Soft Kitty, Sereno, Chong

*Schwartz was there at the beginning and was called away for work at about 5:25am.

SSH IC x11
Cherry Pickers IC x13
Sun Gods IC x13
Reverse Sun Gods IC x13


Mosey to behind Northeast baseball backstop
The Little Bear that Could, 5 merkins on other side of hill

Mosey to Picnic Tables
Dips on bench IC x13
Step Ups OYO x20 (1 is 1)

Mosey to school blacktop
Station 1
10 Pull Ups
20 Derkins
30 Range of Motion Shoulder Taps (tap shoulder then swing hand in an arc in plane with your torso down to hip, then hand to ground)
15 Pseudo Planche Merkins
Plank Walk (plank position, move laterally, 15 yards)

Station 2
20 Curtsy Lunge (like regular lunge, but back foot swings outside plant leg)
20 side lunges
20 Donkey Kicks
30 Sumo Squat Pulses (down position of sumo squat and pulse up and down about an inch)
25 Jungle Boi Squats

Station 3
10 Burpees
30 SSH
30 High Knees
2 Suicides (standard, on basketball court)
30 Carioca Jacks

Station 4
30 Peter Parkers
30 Toe Taps (plank-ish position with elevated 6, reach through with one hand and tap opposite toe on ground)
30 Cross Body Punches (LBC position, punch through opposite knee, ex. left hand punches outside right knee)
30 Leg Raises
50 Low Dolly

Stations organized in an cross with a cone at intersection of cross.

Pick a Station, do first exercise, run around cone in center to next station.
Rinse, lather, repeat. If finish all five rounds, keep going.


Never know when your last day/last minute is. We are guaranteed nothing. Prayer for Sky-Q to look over the Chuck E family in their trying time.

-TD 100th on 10/10/2020 at Thunderdome
-Stitches VQ on 10/10/2020 at Grog
-Manly Mental Health Night on 10/22/2020 at LOL house
-F3 Gold Rush second anniversary celebration, Nov 6-7


Discipline is difficult. Discipline makes a difference. Discipline allows for traction. It is nearly impossible to gain traction from an easy chair with the legs kicked up. Choose discipline.

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