F3 Gold Rush
Plant. Grow. Serve.
Another 24

Another 24

This was a redo of my VQ, but with less mistakes & miscues…in theory.

PAX: Razzmatazz, Banjö, Macbeth, Bog, Fanny Pack, Offshore, Periscope, Birdie, Quill, Flagrant, & YHC

Warm-Up (IC x24): Imperial Walkers, Grady Corns, Hairy Rockettes, SSHs

Mosey to the Circle

The Thang 1: ALARM
Arms – 24 Merkins (Down/Up cadence)
Legs – 24 Iron Mikes (OYO)
Abs – 24 American Hammers (IC)
R – 24 BuRpees (OYO)
M – 24 Mountain Climbers (IC)

Bonus: 24 Step Ups & 24 Dips at the benches

Mosey back to the Start

The Thang 2: DSWs
One PAX grabs another’s legs like a wheelbarrow
6 steps forward, 6 Dirkins/Squats
Repeat for a total of 4 times
Trade places & repeat

Paula Abduls on the Basketball Court
All exercises are 2 steps forward, 1 step back. 6 BBSUs, then Flutter Kicks for the 6.
Lunge Walks
Bear Crawls
Crab Walks
Broad Jumps

Mary: Alphabet, 24 Rosalita Wips (IC), 24 Freddie Mercurys (IC), a roughly 24-sec plank

Final Thoughts: We all have 24 hours in a day. Be better today than you were yesterday & be better tomorrow than you were today. Repeat.

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