F3 Gold Rush
Plant. Grow. Serve.
What a lovely morning in the Gloom

What a lovely morning in the Gloom

QIC: La Croix

PAX in Attendance (23):

  • KJV
  • Chuck E
  • Blue Water
  • Fanny Pack
  • Tech Deck
  • Psalty
  • Mix Tape
  • Bilbo
  • Captain Hook
  • Chicken Little
  • Roller King
  • Package
  • Spirit Fingers
  • 88
  • Toto
  • ConAir
  • Bandwagon
  • Foghorn
  • Bam Bam
  • Happy Meal
  • Rapid
  • La Croix
  • Topham Hat

Welcome:

  • Mission Statement
  • 5 Core Principles
  • Disclaimer

WoR:

  • Ruck On/Ruck Off sprinkled in with exercises
    • Goofballs IC x 12
    • Cherry Pickers IC x 8
    • Harry Rocketts IC x 10
  • Walk to cones


The Thang:

  • The Crowd Pleaser
    • 5 x Burpees (Ruck on Back)
    • 5 x Cop H Squats (Ruck on Back)
    • 5 x Merkins (Ruck on Back)
    • 5 x Flutter Kicks (Ruck in front)
    • 5 x Sit-Ups (Ruck in front)
    • 5 x Ruck Curls
  • Bear Crawl 10 Yards
  • 5 SSH IC (Ruck on Back)
  • Link up: Walk Back arm in arm
    • 10 x Burpees (Ruck on Back)
    • 10 x Cop H Squats (Ruck on Back)
    • 10 x Merkins (Ruck on Back)
    • 10 x Flutter Kicks (Ruck in front)
    • 10 x Sit-Ups (Ruck in front)
    • 10 x Ruck Curls
  • Bear Crawl 10 Yards
  • 10 SSH IC (Ruck on Back)
  • Link Up: Lunge Walk back arm in arm
    • 15 x Burpees (Ruck on Back)
    • 15 x Cop H Squats (Ruck on Back)
    • 15 x Merkins (Ruck on Back)
    • 15 x Flutter Kicks (Ruck in front)
    • 15 x Sit-Ups (Ruck in front)
    • 15 x Ruck Curls
  • Bear Crawl 10 Yards
  • 15 SSH IC (Ruck on Back)
  • Link Up: Walk Back arm in arm
    • 20 x Burpees (Ruck on Back)
    • 20 x Cop H Squats (Ruck on Back)
    • 20 x Merkins (Ruck on Back)
    • 20 x Flutter Kicks (Ruck in front)
    • 20 x Sit-Ups (Ruck in front)
    • 20 x Ruck Curls
  • Bear Crawl 10 Yards
  • 20 SSH IC (Ruck on Back)
  • Link Up: Lunge walk back arm in arm
    • 25 x Cop H Squats (Ruck on Back)
    • 25 x Merkins (Ruck on Back)
    • 25 x Flutter Kicks (Ruck in front)
    • 25 x Sit-Ups (Ruck in front)
    • 25 x Ruck Curls
  • Walk back to Flags

CoT:

  • CoR
  • NoR
  • Word: 7 PAX shared some positive things that’s happened to them in the last 1-2 weeks. Encouraging and awesome to hear.
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