F3 Gold Rush
Plant. Grow. Serve.
Did You Wedge?

Did You Wedge?

Welcome to F3
FNG Disclaimer

F3 Mission Statement
To Plant, Grow, and Serve small workout groups for men for the invigoration of male community leadership.

F3’s 5 core principles
Free of charge
Open to all men
Held outdoors, rain or shine, heat or cold
Led by men who participate in the workout in a rotating fashion with no training or certification necessary
End with a Circle of Trust

F3 Credo
“Leave no man behind, but leave no man where you found him.”

Q: Satchel
PAX: Ipa, Honey-Do, Zest, La Croix, Jor-El, Macbeth, Possum, Pikachu, Bam Bam, Sideboob, Miles, Happy Meal .

Warm o rama
Imperial Walkers x5 IC
Cherry Pickers x10 IC
SSH x15 IC

The Thang: Back-half 7 of diamonds format (Quasi-Deconstructed Burpees)
Mosey to center building in between exercise
@ center LBCs +/- x10 IC (keep ‘em guessin’)
Did 1 round of Bat Wings x 10 IC

28: Burpee’s initial squat:
Copperhead Squats IC
Leg Thrusts OYO
Regular Mercan IC
Squat jumps w/ clap IC

  • Somewhere around here YHC could hear LaCroix saying something about sore legs and getting wedged…could only wonder what he does when not at F3… context is everything.

21: Burpee’s Leg thrust:
Air Squats OYO
Plank Jacks OYO
Wide Mercan
Squat Jacks IC

14: Burpee’s ‘Mercans:
Monkey Humpers IC
Mountain Climbers IC
Diamond Mercan IC
Smurf Jacks OYO

*Not enough time for the final round of 7s. Called an Audible.

Mosey back to middle for 7 Burpees: Loved hearing Jor-el whine about Burpees
Mosey back to Flags for 7 Burpees: Loved hearing Jor-el whine about more Burpees

Low Flutters x15 IC
Low Dollies x15 IC
Rosalitas x15 IC *Possum instructs YHC on the difference between High Dollies and Rosalitas
High Flutters x15 IC
5 more Burpees: Jor-el did not say anything about Burpees

Final Word: After Convergence, I’m beginning to realize how amazing our Region is.
This isn’t about how great we are compared to everyone else. This isn’t even about the comparison amongst regions, nor the comparisons amongst one another. It has been my experience so far that this is about our each individual self; that we come out here to be “stronger everyday”. Each day we come out we are here to improve upon yesterday’s self.

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