F3 Gold Rush
Plant. Grow. Serve.
Bear Crawls Anyone?

Bear Crawls Anyone?

QIC: ConAir

Pax in Attendance:

  • Honey Bear
  • Rapid
  • Toro
  • Pikachu
  • Stitches
  • Excite Bike
  • Yoshi
  • Coleman
  • ’88
  • Dome
  • Happy Meal
  • Bandwagon
  • Foghorn
  • BabyBack
  • Backseat
  • Chuck E.

Welcome to Day 1 of Site Q Week!

F3 Stands for Fitness, Fellowship, and Faith


  • S.S.H. (IC)
  • Cherry Pickers (IC)
  • Hill Billy Walkers (IC)
  • Deconstructed Burpees
    • Exercise has 5 principles, and so does F3
      • Squats (Free of Charge)
      • Leg Thrusts (Open to all Men)
      • Merkins (Held Outdoors no Matter the Weather)
      • Leg Thrusts (Lead in a Rotating Fashion by Men who Participate in the Workout)
      • Hops (End in a Circle of Trust)
    • Repeat 7 reps of each Excersice (OYO)

The Thang

  • Mosey to Baseball Diamond
    • Bear Crawls/Crawl Bears for the Cycle (Paula Abdul style)
  • Mosey to ‘Crabb’ play area
    • Control Freak Box Jumps (IC)
    • Derkins (IC)
    • Side-Overs Step Ups (15 OYO)
  • Follow the Leader Mosey to Claudio
    • Side Steps
    • Carioca
    • High Knees
  • Move up Claudio alternating exercise at each street light
    • Apollo Ono Bounds
    • Bernie Sanders
  • Indian Run to Litter Box
  • Q stands in Litter Box until the six arrives and waits for the groaning and mumble chatter about the sand reach its peak, then Q  continues Moseying to BB court.
  • Side Line to Side Line and Back
    • Vacuum Cleaners
    • Frog Jumps
  • Mosey CCW around Park to Secret Ravine Pkwy
    • Quick Feet Step-ups at curb
  • Mosey to Natural Coupon Field (’88 suggested Hill Repeats to street level at a future Q…Man after my own heart!!)
    • Coupon Tricep Extensions (IC)
    • Coupon Chest Press (IC)
  • Mosey to Flags


  • 30 Second High Plank (F3 Credo Stated at this time)
  • Time Called


  • Count-O-Rama
  • Name-O-Rama
  • Ball of Man
    • YHC expressed that the COT is safe place to speak from the heart and encouraged Pax to lean on each other in Shield Lock groups.
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