F3 Gold Rush
Plant. Grow. Serve.
Up Periscope

Up Periscope

Q: Periscope

Core Principles: Free of charge, open to all men, outdoors rain/shine/hot/cold, led by men in a rotating fashion, end with a COT.

Sealjacks – 19 4ct
Manatee – 20 4ct
Hairy Rockettes – 20 4ct

Merkin run – 5 merkins, .8mi
Spiced Rum Squats – 25/leg OYO
Seal Crawl – 50yds
Iron Hulk – 1:4 Merkin/air press, 20 OYO
Merkin Run – 5merkins, 0.8mi
Snapshot – long jump, lunge x2 (repeat), 50yd
Gas pumps – 25 4ct
Snapshot – long jump, lunge x2 (repeat), 50yd
Circle of Merkins – Merkin/plank around the pax circle starting at 1 – to 7
LBC – 25 4ct
Rocky Balboas – 25 4ct
Sit-ups – 15 up/down
Flutter kicks – 25 4ct
Jungle squats to end.

Count off, Name-o-Rama

COT: Our culture puts too much value in what you do for a living and how much you can make. Don’t fall into a work trap – Be emotionally present and available for the family and other meaningful relationships.

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