F3 Gold Rush
Plant. Grow. Serve.
Water break?

Water break?

“Water Break?”
QIC: Fanny Pack
PAX: 17
Mileage: 1.3 +/-

Jolly , Quiver , LOL , Offshore , Thumper , Mudslide , Casing , Shrek , Sideboob , Polo , Top40 , Foghorn , Bandwagon , Yoshi , FNG -> Baxter, Sue , Fanny Pack

Mission statement
Five core principles

Good idea, gotta run, though, only have 45 minutes!


Mosey to picnic area
Squats IC x20
American Hammers (on table top) OYO x50
Merkins IC x15
Gas Pumps (on table top) OYO x40

Mosey to coupins
Select coupin
Mosey to center of diamonds
Press Curls OYO x15 (down/half/press/up)
Derkins IC x10
Burpees OYO x15
Mosey to incline
Crawl Bear up the incline
Pseudo Planche Merkins OYO x10
If finish before six alternate Overhead Claps, Seal Claps, SSH

Mosey to middle of diamonds
Decline Hip Taps IC x10 (slow cadence)
Overhead Press IC x15

Low Dolly IC x15
LBC IC x16
Low Flutter IC x17

Roll exercise die
*20 walking lunges
*One minute Plank
*40 Freddy Mercury’s

Chest Press IC x75
Bum-Bum Squats OYO x30

Roll exercise die
*One minute Plank
*One minute of jump rope

Chest Press OYO x25

Mosey to put coupins away

Mosey to flags
Burpees OYO x10



Shrek’s M had a friend pass away recently. Shrek asked that we pray for him to be a better husband in this time; to not try to fix things, to be a rock for his wife, to have an extra measure of grace.

This was on YHC mind today:
So give your servant a discerning heart to govern your people and to distinguish between right and wrong. For who is able to govern this great people of yours?”
1 Kings 3:9 NIV

Ball of Man
Prayer for discernment for all PAX

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