F3 Gold Rush
Plant. Grow. Serve.
“Boiled Chicken” with Foghorn

“Boiled Chicken” with Foghorn

Q: Foghorn

Total PAX: 12

Spirit Fingers
Juice Box
Hall Pass
Birthday Suit

Our Mission is to plant, grow & serve small workout groups for men for the invigoration of male community leadership
Credo – Leave no Man behind but no Man where you found him.
Warm up
20 Grady Corns IC
20 Bat Wings Forward IC
20 Bat Wings Backward IC
15 Grady Corn IC
The Thang
Mosey back to the front of the school
8 Burpees for every “Good Morning”
2 Sets of 3 Motivators
Wheel of Merkins 5 count
Wounded Bear Crawls on the curb
Mosey to the street intersection
1 set of Howling Monkeys 5 each
1 Set of Howling Pickle Pounders 5 each
Bataan Death March with 5 Merkins
Stop at the picnic tables
30 Dips
15 Box Jumps
Mosey back to the Flags
Quarter Pounder – Start on Baseline of BB Court
Sprint to Half Court and do 25 Merkins
Bear Crawl back to Baseline
Sprint end of the court and do 50 Squats
High Knee back to the Baseline
Sprint 2nd BB Half Court and do 75 Mountain Climbers
Bernie Sanders back to Baseline
Sprint to the end of the2nd BB Court and Do 100 SSH’s
Sprint Back to Baseline
2 Sets of Balls to the Walls with 20 Alternating Shoulder Taps
1 Set of Guantanamo’s

·5 F3 Core Principles
· Free of charge
· Open to all men
· Held outdoors rain or shine heat or cold
· Led by men who participate in the workout in a rotating fashion with no training or certification
· End in the circle of trust

COT – Growth

Count O Rama
Name O Rama

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