F3 Gold Rush
Plant. Grow. Serve.
The Smack Down

The Smack Down

Pax: Happy MealLa CroixPlungerSatchelAl DavisMilesStitches
QIC: Cliff Hanger

Circle Burp for Mission Statement / 5 core principles / Credo / Disclaimer

Warm up:
Cherry Pickers IC x 10
Windmills IC x 10
Hillbillies IC x 10

Mosey to Coupons
Crawl Bear coupon drag up the hill x 4

Mosey to train station
5 Blockees with 5 OH press
10 Derkins
20 Weighted Squats
20 Kettle Bell Swings
20 Tricep Extensions
20 Step Ups 10 L/R
30 Curls (as many as you can each arm then both arms to 30)
40 American Hammers

Run a lap

Rinse and Repeat x 2.5

Return Coupons

Mosey to flags

Crunchy Frogs IC x 15

COT: Prepare for the Jester. He will show up.

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