F3 Gold Rush
Plant. Grow. Serve.
Danger Zone

Danger Zone

Q – Bandwagon


Mission Statement and 5 Core Principles


  • 10 SSH
  • Mosey to basketball court
  • Highway to the Danger Zone Warm-up Run

Top Gun – 5 Exercises with Coupon, can’t put coupon down or you are in the Danger Zone and Bear crawls are the penalty for that.
Sets of 10

  • Curls
  • Rows
  • Deadlifts
  • Shoulder Press
  • Squats

Mosey to Starting Cone – Stay Together for entire workout.
B urpees -10
A merican Hammers – 10 IC
B ig Boys – 10
Y urpee – 10 – 2 Tuck Jumps at Top of Burpees
B aryshnikov Squats – 10
A lternating Shoulder Taps -20 IC
C runchy Frogs – 10 IC
K racken Burpee – 10 – 3 Hand Release Push-ups

Mosey to Parking Lot
2 Groups of 4
Wounded Bear – RT/LT


  • Freddie Mercuries
  • LBCs
  • Knee to Elbow

“The angel said to the women, “Do not be afraid; for I know that you are looking for Jesus who has been crucified. He is not here, for He has risen, just as He said. Come, see the place where He was lying.”
‭‭Matthew‬ ‭28:5-6‬ ‭NASB1995‬‬

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