F3 Gold Rush
Plant. Grow. Serve.
This is Your Captain Speaking

This is Your Captain Speaking

PAX 13
HIM: La CroixBam BamHappy MealPicardFrancSatchelTopHam HattPonytailBig MacAl DavisPlungerTicksStitches
Welcome and Mission Statement
5 Core Principles
Monkey Humpers IC x 15 (4:1)
Blart IC x 12 (4:1)
Abe Vigoda IC x 25 (4:1)
Jungle Boy Squats OYO 20

Mosey to Coupons

Q modify due to injury well La Croix led PAX around parking lot

Mosey w/Coupons to lighted parking lot

Gorilla Complex
With coupon PAX perform the following OYO without stop:
10 Curls For Girls
10 High Pulls
10 Overhead Presses
10 Triceps Extensions
10 Merkins on top of Coupons (After round 1 Berkins switched to Merkins)
25 each leg step ups
Rinse and Repeat 4 Times.

Mosey to Return Coupons

Mosey to Flags

Q modified due to injury La Croix led PAX around parking lot

Imperial Squat Walkers 20 yards down and back
Roxanne (time 3:10) Low Plank, move to up and do a Merkin then back to plank
Heels to Heaven IC x20 (5 Count, 1:1)
Big Boy Sit Ups 2 X 25

Per Bam Bam request Q put on his pirate gear and distributed matching eye patches to PAX

Circle of Trust
COT & Name-o-rama

The world ain’t all sunshine and rainbows. It is a very mean and nasty place and it will beat you to your knees and keep you there permanently if you let it. But it ain’t how hard you hit; it’s about how hard you can get hit, and keep moving forward. How much you can take, and keep moving forward. That’s how winning is done. Now, if you know what you’re worth, then go out and get what you’re worth. But you gotta be willing to take the hit, and not pointing fingers saying you ain’t where you are because of him, or her, or anybody. Cowards do that and that ain’t you. You’re better than that. – Rocky Balboa

So to me this says we must embrace change and become the best version of ourselves possible. We need to make sure we show those who support us in change the due appreciation for helping get us through the hard parts of life, whether this is your M or 2’0’s or a parent or friend. These are the people in your life who stand by you no matter what version of yourself you where, are or could become.

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