F3 Gold Rush
Plant. Grow. Serve.
Death by Burpees

Death by Burpees


Q: Sereno

PAX: 15

  • Psalty
  • Ipa
  • Kilt
  • Bartman
  • Soft Kitty
  • Dimple
  • Spirit Fingers
  • Foghorn
  • Thumper
  • Bandwagon
  • Sancho
  • Tent
  • Vespa
  • Offshore


Mission Statement

Warm Up
Windmills IC
Cherry Pickers IC
Harry Rockettes IC

The Thang

Mosey to pavilion
Squats x30 OYO
Lunges x30 OYO

Mosey back to flags
11s (burpees/American hammers) with bear crawl

Mosey to pavilion
Step Ups x 30 OYO
Dips x30 OYO

Mosey back to flags
Pull Ups x20 OYO
Wheel of Merkins (reps of 5)
Big Boy Situps x25 OYO
Plank Jacks x 20 OYO
Wheel of Merkins (reps of 5)

Low Flutter Kicks IC
Low Dollys IC

Circle of Trust

5 core principles
Words: Embrace fears or challenges to overcome them, and keep pushing yourself to be better men in all aspects of life

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