F3 Gold Rush
Plant. Grow. Serve.
Birthdaysuit Beatdown to Help Your Birthdaysuit

Birthdaysuit Beatdown to Help Your Birthdaysuit

VQ: Birthdaysuit

24 PAX:

Side Stratal Hops
Cherry pickers
Hairy Rockets
Gradey corns 20
Arm Circles – 20 Forward/20 Backward IC
Mosey to Get coupons

The Thang:

Pair up for some Dora 1-2-3: Partner 1 Bernie Sanders to the far end and back while Partner 2 completes cumulative-count exercises. Swap after each. 100 Merkins, 200 Hillbillies, 300 Mountain Climber (1-is-1)
(lunges for the 6)

7 of diamonds: For the first round, do 7 reps of blockies at each of the 4 corners with a mosey in between corners carrying your coupon. Each round, increase by 7 reps with a different exercise each round, for a total of 4 rounds. 7 blockies, 14 Breakdancing Bears (1-is-1), 21 Curls, 28 Squats; then back down in reverse. Divide into 4 equal groups & pick a corner/chair; groups stay together.

Mary’s IC: Nolan Ryans; Low Dollies; High Dollies; Low Flutters; Peter Parkers

CoT: Here is one undeniable truth that I know about each of us, we need authentic relationships with other men who are working to be strong fathers, husbands and leaders. Isolation will destroy a man! We have the opportunity to change our community and the trajectory of our families. Getting in the best shape of your life is just a by-product. The workout is the magnet, the relationships and community with other men keeps bringing me back.

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