F3 Gold Rush
Plant. Grow. Serve.


QIC: Fanny Pack
PAX: 8
Mileage: 2.8 +/-

Possum , ConAir , MarkyMark , Foghorn , Hydro , Deep V , Tent , Fanny Pack

Mission statement:
Plant, grow, and serve small workout groups for men for the invigoration of male community leadership.

Five core principles
Open to all men
Free of charge
Held outdoors, regardless of weather
Led by a peer in rotating fashion with no license or certification required
Ends in a Circle of Trust

Disclaimer – Modify to prevent injury and still get reps in

Thank you for the offer, I’ll pass


Mosey into parking lot near Cyclebar
Wheel of Merkin x5
Gas Pumps OYO x25
LBCs IC x15
E2k IC x12 left x13 right (gotta keep ’em guessing??)
Jungle Boi Squats OYO x25

Mosey to Fairway and Pleasant Grove
Monkey Humpers OYO x35

Mosey to rocks
Select hand sized scones (x2)
Mosey to picnic area

Single leg squats OYO x15 each leg; when go to down position, press stones above head
Step Ups OYO x15 each leg

Put stones in a pile
Derkins IC x12
Pick up two stones

Mosey to Central Park and Fairway
Sun Gods IC x11
Hallelujah LBCs IC x15
Hallelujah Low Dolly IC x20

Mosey to school parking lot
Put stones in a pile
Flying 40s
Repeato x4
Pick up two stones

Mosey to stairs
Set stones in pile
Bear crawl up the stairs and down the ramp
Big Boi Sit Ups OYO x15
Repeat bear crawl
Pick up two stones

Mosey to corner of Highland Park and Central Park
Grady Corn IC x15

Mosey to Del Stephenson Park
Set stones down in pile
Global warming around tree (Q calls Halt, drop for five Merkins and pop up, Q will call direction to begin again)
Squats by bench, touch bum-bum to bench at bottom OYO x40

Pick up two stones
Mosey through neighborhood
Mosey to parking lot
Take the alley
Rosey to gate

Set stones down
Sprint to end of the painted line (40ish yards)
Lunge Walk back

Pick up stones
Walk/mosey to return stones


Dealers Choice called IC by dealer no more than 20 reps
Butt ups
Freddy Mercury
Low Flutter, hands off ground
Low Dolly


Proverbs 18:21
The tongue has the power of life and death, those who love it will eat of its fruit

Words can affirm or detract; can build or destroy. YHC encourages that you use your words to build because the world only destroys.

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