F3 Gold Rush
Plant. Grow. Serve.
Active/Passive Squats Are Fun!

Active/Passive Squats Are Fun!

Q: Chuck E.
26 PAX:

  • Pyro
  • Excite Bike
  • Pikachu
  • Bilbo
  • Former FNG Sanka
  • Coleman
  • Bambino
  • ConAir
  • KJV
  • ‘88
  • Schmear
  • Backseat!!
  • Birthdaysuit
  • Clove
  • Purple Rain
  • CPT
  • Quiver
  • Arrow
  • Toto
  • Wilson
  • Tooth Fairy
  • Rerun
  • Vespa
  • Red Ryder
  • Icy Hot

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.

Warm-a-Rama:

  • Mountain Man Poopers – Cadence
  • Abe Vigoda’s – Cadence
  • Hillbilly walkers – Cadence
  • Mt. Climbers – Cadence
  • Active/Passive Squats – Cadence

Mosey to Amphitheater 

  • 10 derkins OYO
  • Single leg squats – down/up cadence
  • Rinse/Repeat

11s

  • Dips
  • Squat Box Jumps Up
  • Burpees

Mosey to Coupons

Dora 1,2,3 on tennis courts

  • 100 overhead press
  • 200 rows
  • 300 curls – Audible to 200ish curls
  • Bernie and Carioca

Tennis courts

  • Cadence bear crawls 4
  • Cadence Nolan Ryan’s left 4
  • Cadence crab walk 4
  • Cadence Nolan Ryan’s right 4
  • Rinse and repeat

Mary

  • Mosey to flags – Mary
  • Keep em up the whole time
  • Low flutter
  • High dolly
  • Low dolly
  • High flutter
  • Low Plank 30
  • Add in Hip Dips 30
  • Pulsing Superman’s
  • Sit-up with a hip escape
  • Active/Passive Squats
  • 1 Burpee to close it out

COT

Countorama

Nameorama

Name FNG – Sanka

Ask for sharing

KJV – Being that my son is a drug addict and currently incarcerated I use my morning rucks as my escape and time to think. Everyone is invited to ruck with me but 5 o’clock is 5 o’clock. Basically everyone has issues how you choose to deal with them is entirely up to you.

Ball of Man – Prayer

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