F3 Gold Rush
Plant. Grow. Serve.
So…We’re Dragging Sandbags Now?

So…We’re Dragging Sandbags Now?

QIC: Fanny Pack

PAX :21


  • La Croix
  • Bam Bam
  • Mudslide
  • Chicken Little
  • Chuck E.
  • Tech Deck
  • MixTape
  • Red Light
  • Khakis
  • Bilbo
  • Captain Hook
  • ConAir
  • Package
  • Spirit Fingers
  • Toto
  • Foghorn
  • Toro
  • Happy Meal
  • Rapid
  • Tooth Fairy
  • Fanny Pack


  • High Plank
    • F3 Mission statement
    • F3 Five core principles
    • Disclaimer


  • SSH IC x20
  • Good Mornings IC x10
  • Squats IC x20
  • Bear Taps IC x20

The Thang:

  • Ruck to upper parking lot 
  • Indian Ruck to tennis courts taking long route
    • Lunge Walk width of tennis court, Reverse Lunge Wall back
  • Ruck to basketball court
    • Pain Pillows!
      • Four groups
      • First team 40# bag
      • Second team 60# bag
      • Third team 80# bag
      • Fourth team 120# bag
      • Bear Crawl sand bag drag down court
      • Crawl Bear sand bag drag back down court
      • Teams move one bag to right; 120# team to 40# bag
    • Repeato until all groups get all bags
    • Second rotation: Duck Walk, Walk Duck
    • Third rotation: Duck Walk, Walk Duck
    • Fourth rotation: Bear Crawl, Crawl Bear
  • Ruck sandbags back to vehicles, switching as needed
  • Ruck to natural coupins
    • Coupin curls while rucking
  • Replace coupins
  • Ruck Overhead Press while rucking
  • Ruck on backwards
  • Ruck up Big Boi Sit Ups OYO x20
  • Ruck Chest Press IC x75 (Up/Down), or 74 (ask La Croix)
  • Ruck to flags


  • Count-a-Rama
  • Name-a-Rama
  • Words of Wisdom
    • Rapid: Consider what F3 means to you. You didn’t pay for it, yet it means something to you. Think on that; put words to that; develop that. Then, when passing your co-workers or others you care about, give away to them what F3 means to you!
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