F3 Gold Rush
Plant. Grow. Serve.
Are you down with QP P?

Are you down with QP P?

QIC: Yoshi
PAX# 28
PAX Names
Spirit Fingers Clove Luigi Baxter Vespa Polo Bandwagon Happy Meal Foghorn Jumpstart Plunger Mudslide SHRINK Samsonite, Excite BikeKJVBirthdaysuitPeachBowserPikachuSchwartzZestSueCHONGFanny Pack Former FNG DaisyDrum Stick

F3 – Fitness, Fellowship, Faith
Mission Statement: To plant, grow, and serve small workout groups for men for the invigoration of male community leadership
Five Core Principles
1. Open to all men
2. Free of charge
3. Held outdoors, regardless of weather
4. Led by a peer in rotating fashion
5. Ends in a Circle of Trust
I am not a professional so please Modify to prevent injury, but not to avoid growth pains

Air Squats IC X15

Mosey to Snack bar

Del Brown
10 Merkins then Crab Walk to 1st cone then 10 Diamond Merkins then Bear Crawl to 2nd cone then 10 Merkins Lunge walk to 3rd cone then 10 Diamond Merkins then Duck walk to the end.
Plank for the 6
Everyone mosey back to the beginning

Quarter Pounder
Rosey to the end and Do 25 merkins, Bernie Sanders back and do 50 squats, Rosey back 75 Mountain Climbers (2 is 1), Bernie Sanders back 100 SSH.
LBC’s for the 6

Mosey to pull up bars

Pull ups 5 OYO
PAX waiting Plank on bars
Other PAX waiting SSH
Chin ups 5 OYO

Mosey Back to Flags

Proverbs 17:17 NIV
[17] A friend loves at all times, and a brother is born for adversity.

God does not call us to do life alone. We need men in our lives who will be there when adversity hits. The fitness part of this group provides an excellent foundation to be built off of because of what we share during these workouts.
A relationship bound in faith and the love of God will stand any test and any adversity.

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