F3 Gold Rush
Plant. Grow. Serve.
You Push Myself

You Push Myself

QIC: Fanny Pack
PAX: 14
Mileage:  3.0 +/-

Kilt , Tech Deck , BaNjO , Bartman⚾️ , Hall Pass , Tollbooth , Llama , softkitty , Happy Meal , Razzmatazz , Mudslide , Bam Bam , FNG -> Pastel, Fanny Pack

Welcome to F3, if you didn’t mean to be at F3, oops; let’s have some fun.

Three Fs

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

Yeah, not today


While anticipating the arrival of the six, alternate 10 SSH and 20 Mountain Climbers (1:1); use whenever anticipating the arrival of the six during the beatdown

Mosey up bike trail to Bob Doyle

Indian Run to Heredia Park (0.9 mile +/-)

ALARM, FP style
Ab – Big Boi Sit Ups OYO x50
Leg – Jungle Boi Squats OYO x25
Ab – Low Dolly IC x51
Run – Full Suicide x2
Merkin – Merkins IC x15

After the exercise (A, L, A, M), run a lap around path inside park (0.25 mile +/- per lap)

After last lap, walking recovery for 90 seconds +/-

Mosey to Bob Doyle
Indian Run to Junction Elementary

Mosey to flags



*Give Stitches a heads up if you’re going to attend Happy Hour next Thursday
*Q School at Grog on Jan 23; new and veteran Q’s alike

All told, the PAX completed about 3500 reps during the workout. Cumulative Effort is powerful!

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