F3 Gold Rush
Plant. Grow. Serve.
Sally Meets Diego

Sally Meets Diego

QIC: Tech Deck

Pax in Attendance:

  • Possum
  • Fanny Pack
  • ConAir
  • Bam Bam
  • Dinghy
  • Spirit Fingers
  • Dome⛰
  • Chicken Little
  • Roller King


  • 5CP and MD while holding high plank

The Thang:

  • Sally (Squat) with Ruck on
  • Ruck farmer carry right hand, ruck rife carry, ruck farmer carry left hand around parking lot.
  • Burpee catch me if you can
    • Partner one takes both his and his partner’s rucks and farmer carries while partner 2 compels 7 burpees and then runs and catches partner, flap jack until arriving back at flags.
  • Rucktanamo: like Blocktanamo but with rucks he’s out in front
  • Pax rucked back to parking lot, Taking all the heavy stuff (4 coupons, 2 60 lb and 1 40 lb pain pillows)
  • Heavy Diego (Modified due to time limits)
    • Partner one does Reps, partner two carries weight in addition to ruck (coupon or pain pillow) there and back…Flapjack!
    • 50 Ruckpees
    • 100 tricep extensions
    • 100 curls
    • 100 2:1 Heavy Freddies
    • 100 squats
  • Ruck back to flags
  • 5 Merkins (up/down cadence)


Q Thoughts: like the various weights we carried today, every guy you know will be carrying different figurative weights in their lives (problems, issues, emotional load, etc) come along side them and get their 6, share their burden and help them accelerate!

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