F3 Gold Rush
Plant. Grow. Serve.
Break the Walls Down

Break the Walls Down

QIC: Fanny Pack
PAX: 16
Mileage: 1.0 +/-

Rabbit, Happy Meal , Waldo , Rerun , Wilson, Red Ryder , HAMMER , McFly , Horry , Sideboob, BaNjO , WALL-E , Purple Rain , Bam Bam , Tooth Fairy , Fanny Pack

Welcome to F3, if you didn’t mean to be at F3, oops; let’s have some fun.

Three Fs
Mission Statement
Five Core Principles

SSH IC x11
Cherry Pickers IC x11
Sun Gods IC x11
Grady Corn IC x11
Reverse Sun Gods IC x11
Seal Claps IC x11
Morroccan Night Club IC x11


Mosey to baseball bleachers
Abyss Merkins on bleachers IC x6
Split Squats OYO x15 per leg

Walls of Jericho
7 reps of 7 exercises, one lap around building, repeat for 7 laps

Carolina Dry Docks
Squat Jumps
Pseudo Planche Merkins
Jungle Boi Squats
Mountain Climbers (2 is 1)
Imperial Walkers (2 is 1)

Methods of Travel:
Lap 1: Duck Walk
Lap 2: Bear Crawl
Lap 3: Plank Walk
Lap 4: Crawl Bear
Lap 5: Lunge Walk
Lap 6: Inch Worms
Lap 7: Lt Dan’s – 4 lunge steps, one squat

If finish before rest, pick up six

Mosey back to flags

Low Dolly in Canoe IC x23
85z OYO x5
Low Flutter in Canoe IC x4
Plank until time called at 6:00am


*F3 Gold Rush Second Anniversary Nov 6-7, mark your calendars. Catfish from F3 Nation will be in town to smoke us; start EHing guys now. It would be great to have 50-60 guys there.
*Manly Mental Health Night, Oct 22 at LOL house
*PAX are doing something really dumb on 10/17, run 6ish miles with 30 minutes of intermittent beatdown and then post at Stamp Mill – why not, Bilbo is doing it and then Qing at Stamp Mill!! Check BAND.
*New Site Q among the PAX at Bellwether today, Happy Meal will be taking the reins of Terminal, freeing up TD for a Saturday AO in West Roseville
*Blood Drive, details pinned at the top of BAND

QIC thoughts:

Today, we did work on the Walls of Jericho. In a desert far away and a long time ago, a man was told to take a fortified city. Then he was given the plan to do so. It went like this: Walk around the city one time a day for six days, on the seventh day, walk around the city seven times and then make some noise.

YHC can’t imagine that Joshua thought “Brilliant!!”.

Brothers, trust the process. It may not look cool, it may not be as fast as you want it, be fatlithful and know that it’s comin’. Trust your work and trust the process.

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