F3 Gold Rush
Plant. Grow. Serve.
Sandbagging it

Sandbagging it

QIC: Fanny Pack
PAX: 10
Mileage: 1.2 +/-

Pikachu , Tooth Fairy , La Croix , Horry , Happy Meal , Bam Bam , Toro , Satchel , Tent , Fanny Pack

Mission statement:

Plant, grow, and serve small workout groups for men for the invigoration of male community leadership.

Five core principles
*Open to all men
*Free of charge
*Held outdoors, regardless of weather
*Led by a peer in rotating fashion with no license or certification required
*Ends in a Circle of Trust

Disclaimer – Modify to prevent injury and still get reps in

Group up and hand out team coupins (sandbags)


Mosey to south east parking lot
Wheel of Merkin x5 
LBCs IC x15
Jungle Boi Squats OYO x20

Bear Crawl to center of diamonds (sandbag drag, however the team wants to divvy it up)
Monkey Humpers IC x17
Low Dolly IC x18

Rosey toward coupins (stop at play structure, take sandbag)
Smurf Walk to crosswalk
Duck Walk across crosswalk
Derkins IC x10

Bunny Hop (legs shoulder width) to end of parking lot toward east

Select coupin
Smurf Walk up path turning west, alternate method of travel, Cusack

Squats IC x30, touch bum-bum to coupin sitting up on end

Mosey to toward coupins home

Rapid Fire Coupin Set

*Exercises done in civilian cadence with Q calling up or down and PAX calling number. 
*Do exercise to a predetermined number, 12
*No rest between sets. 
*Exercises: curl, overhead press, bent row; done twice. 

Mosey back to crosswalk

Duck Walk across crosswalk
Smurf Walk to play structure
Mountain Climbers IC x20

Recover team coupin
Mosey to center of diamonds (take sandbag)

Toss and Hop sandbag back to parking lot
*Throw sandbag, broad jump to get it (non-throwing teammates, squat hold, smurf walk forward, squat hold)
*Repeat until parking lot


Don’t lose hope; know that, if you’re living right that your actions are proper. Continue living right with hope that your example will help others to change.

*Tour del Oro going now, check BAND
*Get Right at Possum house tonight

Leave a Reply