F3 Gold Rush
Plant. Grow. Serve.
Too Much Roast Beast

Too Much Roast Beast

Q: Chuck E.
19 PAX:

5 core principles 

  • are free of charge
  • are open to all men
  • are held outdoors, rain or shine, heat or cold
  • are led by men who participate in the workout in a rotating fashion with no certification necessary
  • end with a Circle of Trust

Mission: To plant, grow and serve small workout groups for men for the invigoration of male community leadership.


  • Abe Vigota’s
  • Mountain Man Poopers
  • Grady Corn – in cadence 
  • Falling Chickens – in cadence
  • Cherry Pickers – in cadence 
  • Hillbilly Squat Walkers – in cadence
  • 5 Scissor Merkins each leg
  • Active Passive Squat for 30 minute each X2
  • Superman pulses in up/down cadence

The Thang:

Mosey to coupons – grab them all


Run out to cone. Do one exercise listed – top down. After each exercise mosey back to building, grab coupon and run lap around building with coupon overhead then move on to the next spoke. One set per time to a foul pole. Goal is complete them all. Reps decrease by 10 each time around. Pick up Six or start over.

Arm 1: 

50 curls

40 overhead presses 

30 tricep press

Arm 2: 

50 squats

40 calf raises

30 lunges

Arm 3:

50 mountain climbers (1is1)

40 hand release merkins

30 Carolina dry docks

Arm 4:

50 LBCs

40 big boy sit-ups

30 Freddy Mercury’s (2is1)


20 breakdancing bears (2is1)

10 Nolan Ryan’s with Dips (10 each side)


Take a moment to check in on yourself…what are you feeling deeper down? Sad Clown is not connected at all to true experience.

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