F3 Gold Rush
Plant. Grow. Serve.
Line ’em Up

Line ’em Up

The Pound 10.27.2020


F3 Credo:

Leave No Man Behind,

But Leave No Man Where You Found Him

QIC: ConAir

Pax in Attendance:

  • Herschel
  • Chong
  • Mater
  • Tent
  • Spirit Fingers
  • LOL
  • Foghorn
  • Marky Mark
  • Offshore
  • Fanny Pack
  • Jumpstart
  • Ponch
  • Boxers
  • Bandwagon
  • Psalty

Today was an exercise in focus, discipline, and self control as much as it was a physical beat down. With a little shenanigans thrown in for a bit of fun! Explained to the Pax that we would be doing ALL exercises TOGETHER! There would be no Six, no Gazelles, no Clydesdales, we would operate as a Group and focus on staying as ONE!

The Thang

  • S.S.H. (IC)
  • Squats (IC)
  • Merkins (IC)
  • Butt-Ups (IC)
  • Mountain Climbers (IC)
  • Peter Parkers (IC)
  • Pickle Pounders (IC) Don’t look directly in the eyes of another PAX!!    
  • Burpees (IC) 6 count

-Suicides in Parking Lot (Pax attempt to stay as 1 line/same speed) Repeat

-Mosey around AO to little league field (2 lines, sync’d)

-Line up on Foul Line (Pax attempt to stay as 1 line)

  • Lunge Walks (Repeat)
  • High Knees (Repeat)
  • Bernie Sanders (Repeat)

-Mosey to Parking Lot (same 2 lines, sync’d)

-Indian Run 2 Laps around Parking Lot (2 lines, sync’d)

-Mosey back to Little League Field (2 lines, sync’d)

-Pax Pair up Similar Size/Build

  • Pax 1 Piggy Back Carries Pax 2 40 yards
  • Pax 1 then does a wheel barrow back
  • All Pax attempt to stay as 1 line
  • Swap and Repeat

-Mosey back to Parking Lot (2 lines, sync’d)

-21’s (penalty for not halting together…5 burpees)

  • Pax did a great job staying sync’d and halting together….the 2nd time.

2 Minutes of Mary

Freddie Mercuries (IC)…of course


  • F3 5 Core Principles
  • C-o-R
  • N-o-R
  • Announcements
  • Ball of Man
    • YHC shared how thankful I am for this group and how it has continued to push me to be better, in all ways. We do not chase those that are in front of us, we are pushing them forward.

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