F3 Gold Rush
Plant. Grow. Serve.
I Was Running!!

I Was Running!!

Ghost Links 10/16

Q: Bandwagon

PAX in Attendance: Offshore, 88, Rabbit, Bambino, Marky Mark, Frank the Tank, Squirt Gun, Sideboob, Elsa, Macbeth, Horry, Happy Meal, Amtrax (visiting from Puget Sound F3), Plunger, McFly, Tooth Fairy, Former FNG Slurpee

Warm-a-Rama

  • Side Straddle Hops IC – 20
  • Cherry Pickers IC – 20

5 Minute Mosey

  • 20 Merkins

5 Minute Mosey

  • 20 Mt. Climbers

3 Minute Mosey

  • Carocia Jacks – IC 10

3 Minute Mosey

  • 20 Merkins

Hill Workout

3 Sets

  • Bernie Sanders Up to Cone, Sprint Rest of the Way Up
    • 20, 15, 10 Squats
  • Sprint Down

Partner Up

  • Sprint Hill with Partner

Mosey Back to Flags

  • Plank for the 6
  • Mt. Climbers IC – 13
  • Peter Parkers IC – 10
  • LBC’s IC – 10
  • High Dollies IC – 10
  • Hold Legs 6′ off ground
  • Big Boys – 10 OYO

COT – The competition you need to be worried about is competing against yourself!

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