F3 Gold Rush
Plant. Grow. Serve.


Mission Statement
PAX: 18
Tooth Fairy, Red Ryder, Rerun, Mogul, Go Fish, Sanka, Bilbo, Singlet, Brass Monkey, BaNjO, Pyro, Bartman⚾️, Silicone, Unicycle, Ponzi, Compass, Vespa

Q: No.2
5 Core Principles

10 Burpees on your own
Mosey to the path
Plank jacks IC
30 second mountain climbers
Mosey to path
Bear Crawl to path

5 burpees, 10 lunges 2:1, 15 Imperial walkers, 20
Merkins, 25 Plank Jacks, 30 Squats

Bodyweight Triplet 21-15-9 Sprint
Big Boy Situps – Merkins – Squats

Next Activity
Run to Cones and back
50 Squats – Run to Cones and back
50 Merkins – Run to Cones and back
50 Big Boy Situps – Run to Cones and back

Mosey back to Flags
low flutter kicks IC
Freddie mercury‘s IC
End with 5 Burpees

CoT (Circle of Trust) 5 minutes)
Leave no man behind, but leave no man where you find him

Work with an attitude and with gratitude
Give everything you have
The way you start this week is the way this week is going to end

Keep pushing

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