F3 Gold Rush
Plant. Grow. Serve.
Accelerating KINGS

Accelerating KINGS

QIC: Bartman
PAX: Vespa, Brass Monkey, No.2, SHRINK, Singlet, Floater, Toto, Bog, Pyro, Sanka, Tooth Fairy, McFly, BaNjO, Backseat!!, Go Fish, Possum, FNG Unicycle, Silicone, Red Ryder, & YHC (20 total)

Welcome/Credo/Mission Statement/FNG check (had one)/Disclaimer

5 Core Burpees…I mean, Principles (1-5 burpees after each principle was named)

WOR, IC: Don Quixotes x20, Steve Earls x20

Motivators, from 8…which the QIC may or may not have screwed up…but whatever. Heart rates were elevated.

Mosey to North parking lot

LL Cool Js – Bigger & Deffer: Lunge step, Lunge step, Burpee, broad Jump x10, then repeat back the other direction

Mosey to field

KINGS: PAX A runs to line 200 ft in the distance while PAX B starts exercises. Done Dora-style.
Knerkins x50
Imperial Walkers x100
Never Cross Dolly x150
Grady Corns x200
Squats x250

Audible: Run to church parking lot & do Wheel of Merkins, 5 each direction, & Rocky Balboa for the 6.

Mary: Freddie Mercurys x20 IC, Protractors, Nolan Ryans x10 each side & IC

Final Thoughts: From QSource…”No matter how hard & consistently a man may exercise, if his diet is haphazard, his Fitness Kingdom will not long stand.” Or to put it another way, you can’t outKing your Queen. Most of my weight loss is not due to F3 (sorry, PAX), but diet. If you don’t take care of your body the other 23 hrs & 15 min of the day, this workout won’t matter.

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