F3 Gold Rush
Plant. Grow. Serve.


As Shink was called into work overnight, he could not perform his Q, so I, Singlet, stepped in last minute and threw together a Q that was inspired by what I listened to on the F3 Nation podcast. Theme today was no OYO workouts, everything was done in cadence to stay as a group, or with a partner.

Warm O Rama – All in Cadence: SSH – Merkins – Flying Sun Gods Sobriety Style – Hairy Rockets – Plank Jacks – Dancing Bears – Smurf Jacks

Bropees – Burpee facing partner, ending in a most excelent high ten

Partner Merkins w/ clap

Dora 1-2-3: 100 Dancing bear 1 is 1 – 200 Shoulder Tap 1 is 1 – 300 SSH

Switch Partners: 1 partner hangs at the top of a pull up while other partner executes rocky balboa – 20 – 15 -10 – 5


Greenwood SC PAX passed away yesterday – just out of rehab 4 months. He was recently battling some sort of substance abuse – NO OYO – we all have our own mental battles, please reach out to your brothers if needed, lean on these guys here. Don’t battle alone.

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